#recovery wants vary between people but be aware of the one that provides the best quality of life

[rottenteeth]

Science time with Rottenteeth!

To preface, DID is a trauma disorder just as PTSD is a trauma disorder, there is just heavier compartmentalization. Also there is nothing wrong morally with not wanting to, not having the resources to, or not being stable enough to recover. That isn't what this is about, its about the harm some people are causing to themselves unknowingly. My goal is education and harm reduction.

(Long post but many resources at the bottom)

Every system is different because everyone's trauma is different. This however, does not and will never apply to the treatment of dissociative identity disorder. There are 2 options if you want to recover and process trauma to the fullest extent. Being a functional integrated system and final fusion. These require the same treatment; stabilization, processing trauma, and the breaking down of dissociative barriers.

This means alter separation and the encouragement of treating them like genuine people, is counterintuitive to said path. Using people based language is not wrong, but genuinely believing you are multiple people will make your life much less functional. If you treat alters like separate people even with this knowledge, that is your decision and may be the safest option for your current situation. But it can and will make the future much harder.

Telling people with DID- a disorder that makes you disconnected from reality and fantasy prone- that a fully functional life and stable mental state is possible while "being multiple people" is not okay. Me and these other misinfo blogs aim to show people the true reality of this disorder and its treatment.

You wouldn't tell someone with PTSD that if processing trauma makes them feel bad then they don't have to process it to have a healthy life. You wouldn't tell someone with schizophrenia that they should embrace their hallucinations and treat them like they're real just because they feel real. Nor would you tell someone with depression that doing nothing and withdrawing from social interaction is helpful and a healthy path just because it feels the least taxing.

So why is it okay to endorse alter separation when we know that more alter separation=more dissociative barriers=less trauma processing? Why do we want people to not properly process their trauma?

Just because someone is more comfortable with the idea of being separate people (which occurs so that one can disown their trauma and emotions) does not mean it is a healthy recovery path. This disorder makes it so that "being multiple" is the most comfortable because that's what made life somewhat livable. That doesn't mean it's good, recovery will never be a happy comfortable process, it is a challenging and grueling process, it always has been.

It is okay to not be ready to accept alters as part of a whole, it is okay to feel scared when acknowledging that those things happened to all of you. Sometimes treating parts like people is a stage in the stabilization and trauma processing parts of treatment.

What isn't okay is making people think that treating yourself like you are multiple people in one body is a healthy thing long term. You are allowed to do so and my aim is to only educate these people about the long term harm they are doing so that they are informed in their decisions.

I think the confusion comes in because when we say alters are not separate people, it gets taken as us saying they shouldn't be treated with kindness and respect like a human. This is not and never has been what any of these accounts mean. Alters have individuality and may feel like different people and it is okay to acknowledge that, and they still deserve respect and compassion. But this does not mean they are people. No matter how severe your barriers are.

This disorder is not alter disorder but they are a manifestation of trauma and unmet needs. This doesn't diminish the fact that accepting this idea of being a fractured whole is incredibly hard and should be done with the help of a therapist during stabilization.

Here are some good resources:

[demonqueenart]

Hey just one small note: people who have HIV and on medications are still immune compromised so they unfortunately aren't fully 'healthy" like everyone else ("they’ll be as healthy as anyone else") they are still at greater risk of getting sick / more sick from other things such as but not limited to covid.

I'm struggling to form the sentence but the medication makes the virus non transmitable but unfortunately there are still other side effects/ symptoms from having the virus.

But here are some other ways to protect yourself and others: have open and honest conversation with partners about STIs and status, use protection, if you amab look into PrEP options to reduce the risk of infection even further, it's so important to have conversations with partners and friends to get tested and get yourself tested regularly (and especially between partners) know your status.

I have a family member living with HIV, I really appreciate you writing this fic and thoroughly enjoyed it (looking forward to another part!). I just wanted to clarify and inform so I hope this hasn't come off the wrong way 🧡🖤

Hello, yes. Thank you for your concern and for reaching out to me. You are right with the points that you make (I’ll explain more)

Most people can have their immune cells recover to the point of Immuno competency, but that doesn't mean everyone does. According to this research, HIV treatment can greatly improves immune functions. Typically, the rate of immune cells (CD4) recovery will be most rapid in the first 3 months, followed by gradual increase over time, for at least a decade. While most individuals who's on meds can have their immune cells recover to the point of Immuno competency again (CD4 > 500), approximately 15-20% of individuals who initiates meds at a very low immune cells (CD4 count <200) may plateau at abnormally low immune cell count (CD4), making them still immunocompromised and susceptible to infections. In other words, most people will not be immunocompromised after being treated, but some may still be. Not every case will be the same.

And I'm aware of the side effects of the medications, and symptoms of the virus that people can still have. These are something that varies between person to person, meds to meds, case to case. It is possible for someone to not experience this at all, while others may have them mildly, some may affect their lives. Even people who take the same meds can have different side effects from each other.

But newer generation meds cause fewer side effects than medication used in the past. And overall, the benefits of HIV medicines far outweigh the risk of side effects. And health care providers are assigned to screen and manage these symptoms in the best of their abilities. (Cite 1, 2)

I do believe that as time has passed, the less likely people will get these side effects, as treatment will get better. Hell, a cure might even be available in the future, who knows!

I want to write this so that people won't be scared of the present and can remain hopeful of the future. Because despite of the limitations that we're still facing, it is inevitable that things will get better. I do wish your family well, and I'm so glad you found this fic helpful and a joy to read. I will publish the next part soon. I hope you'll enjoy it too ❤️❤️

[namesoccer01]

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Content

Skin Problem.

Medications As Well As Supplements.

Api Services & Chemical Growth

Why Are Individuals Using Collagen Peptide Powder Everyday In The Uk?

The testosterone-induced muscle hypertrophy is mostly due to a boost in satellite cell as well as myonuclear number, as well as enhancing the quantity of healthy protein synthesis and also hindering healthy protein destruction. Shop AOD Online is a young entrepreneur, electronic marketing expert and also blog writer. He's creator of TheWebReach.com and offers Digital Advertising and marketing services like Search Engine Optimization, Guest Post, Inbound Marketing as well as much more. He enjoys to aid people to grow their business worldwide via his digital advertising and marketing knowledge. He's enthusiastic about creating blog sites and also writes innovative material for the viewers. If you do not have power in your body, after that you can never ever end up being a bodybuilder, so in truth sense, it is essential to have power.

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Copper Peptides: Benefits for Skin and Hair Care, and How to Use Them - Healthline

Copper Peptides: Benefits for Skin and Hair Care, and How to Use Them.

Posted: Mon, 26 Oct 2020 07:00:00 GMT [source]

Nonetheless, provided the possibility for high estrogen negative effects while making use of ligandrol UK, it is suggested that you purchase anti estrogen supplement. Where Ostarine is among the most effective SARMs to include in a cutting cycle, LGD has actually verified itself as an excellent bulking agent. LGD has a half-life varying in between 24 as well as 36 hrs so daily dosing is optimal. Using cardarine for women, and which for sarms are the best to underpin and all-natural gym regimen. Establish superb tone, strength, and also cut fat utilizing a straightforward women sarms cycle, as well as uncover what dose and also cycle length you need to be making use of. For some background info, i have been raising continually for 3-4 years, gone from pounds at 15% bodyfat. I am doubting whether i need to run a cycle of mk-677 due to the fact that research study seems to verify recovery results on injuries as a result of the boosted growth hormone.

Skin Concern.

This will certainly help increase cardiovascular endurance in order to improve outcomes. Check out our sarms pills for sale to purchase them prior to the stock finishes. S1 has displayed a real capacity to help recover those with debilitating injuries and also to quicken injury recuperation. The helpful results on recuperation make clinical usage highly appealing. Ostarine can and also will certainly reduce your natural testosterone manufacturing in longer, greater dosed cycles, so a serm pct is needed. Ostarine can additionally trigger gyno in some customers, so it is recommended that you have an ai, like exemestane, handy. The addition of ghrp or peptides in the cycle will minimize the threat of injury.

DNP is a commercial chemical that isn't suitable for human consumption. It's highly harmful as well as creates substantial adverse effects, as well as has caused at least 3 reported deaths. Among products that were taken off the market was a steroid product called Celtic Dragon. This item left 2 males hospitalised with serious jaundice and liver damage. " Structure strength takes years, not weeks or months. It's an act of technique as well as must be made with dedication to hard training and a great diet regimen." They're legally readily available to purchase over the counter along with online. Prohibited supplements, consisting of some claiming to be "fat loss" or "slimming", have been connected to a handful of fatalities.

Medications As Well As Supplements.

These advantages, in conjunction with the extremely small opportunity of adverse effects show MK677 to be a breakthrough medicine. Keep in mind that some comparable speculative medications (such as Cardarine/GW, Ibutamoren/ MK-677, and also YK11) are occasionally marketed as SARMS - they aren't yet are still occasionally incorporated right into SARM stacks. A few of these sites supply unlawful products along with lawful weight-loss medicines, making it very tough to tell the difference. Using DNP over a long period of time can cause cataracts as well as peeling skin, and also may trigger damage to the heart and also nervous system. DNP is thought to be especially prominent amongst bodybuilders, that are attracted to its pledges of quick-fix quick weight-loss.

When one takes anabolic steroids, the cells get swamped with androgens, and all receptors become saturated. As a result, a message is sent to all the body cells that cause their growth. This may be an advantage to any person looking to getting muscle mass, however it is a downside at the exact same time. In SARMs, a steroidal agent with anabolic activity imitates testosterone. It boosts lean muscular tissue mass, yet without troubling sex drive and also expanding the prostate. Also, you won't experience loss of hair and also opposite side impacts that anabolic drugs trigger.

This is much easier than having to area out and bear in mind when to take your dosage on a daily basis. It was at first created to treat as well as prevent muscle mass waste among cancer cells as well as weakening of bones patients. It has actually been considered and wanted to be utilized for avoiding muscular tissue degeneration, cachexia and also sarcopnia, as well as has actually additionally been discussed for usage during TRT/HRT. Studies conducted had a dose of between 5-25 mg per day, with 25 mg being one of the most typical as well as efficient dose. MK677 has a 1 day fifty percent life and also showed to be best tolerated by rats when fed to them each early morning on a vacant belly. MK677 has severe benefits in relation to aiding with a much deeper sleep. Nevertheless, it can hinder sleep patterns if taken too late at night or too near bedtime.

Api Solutions & Chemical Development

Dylan - what is the best sarm for recouping from an injury, specifically a lower leg tension fracture? The most effective way to improve fat loss and also muscle mass is to cycle mk-2866 with an additional sarm like gw throughout the cutting phase.

The body doesn't know the distinction in between what it develops naturally or gets from SARMs. All it understands is there is a rise is that production degree and also it is mosting likely to benefit from it. On the flip side, the use of anabolic steroids is going to create the body to quit making testosterone. Therefore, the customer needs to stack with various other items to try to get it launched again. When they are no more taking the steroids, it is still going to take time for the natural production of testosterone to happen once more. Generally, your body regulates the manufacturing of androgens to avoid their imbalance.

Why Are Individuals Using Collagen Peptide Powder Everyday In The Uk?

Stenabolic + growth hormone or andarine s4 + ghrp-6 + cjc-1295 dac to stop injuries as well as accelerate the recovery. You don't have to resemble an average body builder, physical fitness model or athlete; all you got to do is use a SARM. If you have actually not become aware of them or require some even more details, this article will give you with all the details concerning this medicine. They are careful androgen receptor modulators that show the same kind of result as that of androgenic drugs, however the only distinction is that they are more careful in their action. SARMs are chemically comparable to steroids as well as are likewise as effective in enhancing fat loss as well as muscle growth. As long as SARMs advantages are identical to those of anabolic steroids, their discerning activity makes the SARMs negative effects less. It means that as soon as you decide to make use of SARMs, you get to bid bye-bye to hormonal imbalance issues, acne, virilization in females and also prostate problems that can be produced by the use some steroids.

Neuropeptides are the most varied class of signifying molecules in the mind, and also are involved in a broad series of brain features, consisting of analgesia, recreation, discovering and memory, incentive, food consumption and even more.

Pharmaceutical items which imitate the effects of endogenous peptide ligands are call peptidomimetics.

This on a regular basis up-dated website offers a run-through of the synthetic processes associated with manufacturing of stomach peptides, as well as regulation of these procedures.

They differ from peptide hormones because they are produced from nerve cells as well as act locally on adjoining nerve cells, whereas peptide hormonal agents are secreted in to the blood by neuroendocrine cells and act at distant websites.

Neuropeptides are tiny proteinaceous cell-cell signaling particles generated and also launched by neurons.

In addition, SARMs are tougher to identify during medicine examinations, which, integrated with less negative effects, make them a much better option for athletes. In order to benefit from the extremely significant bulking impacts of LGD4033, a dosage of 5-10mg need to be taken daily for 8 weeks. To obtain the most effective LGD-4033 results for reducing, a dose of 3-5mg everyday is recommendedn, normally for an 8 week cycle. LGD has the ability to bind to the AR with an extremely high fondness. LGD is typically identified as an ARligand that is cells selective. It was initially created to treat muscle mass squandering in cancer people, age-related muscle loss, along with severe and also persistent health problem. Ostarine has a 24-hour half life, so it's unneeded to break up your daily dose.

There are places that are recommended if you're looking to purchase SERMS. Considering that RAD140 is a relatively brand-new supplement, there isn't a great deal of info on the side results. Clinical research studies have shown that there are no reported side effects of the supplement. Reggie Johal is the creator of Predator Nourishment, a UK based health and supplement shop. Reggie owes a lot of his substantial stamina as well as physical fitness knowledge to his previous profession as a Fantastic Britain American Footballer. The ordinary cycle size is 6 to 10 weeks at a dose variety of 10mg to 25mg.

You can find out even more concerning the damaging actions of these steroids on this site. As their name states, discerning androgen receptor modulators act upon bone and muscle cells. By triggering receptors on them, these substances promote the growth of brand-new cells. They do not bind to androgen receptors on other organs in the body This quality of selectivity is what differentiates SARMs from anabolic steroids.

However it's impossible to say whether SARMs can have these adverse effects on everybody, or maybe they need to be excluded in only specific cases. Nonetheless, the notion has hardly been talked about outside the U.S.A., which might make some individuals think. There are those that speak up noisally against making use of SARMs, however many scientists as well as authorities are only seeing carefully.

Can you take peptides orally?

Summary: Peptides represent a billion-dollar market in the pharmaceutical industry, but they can generally only be taken as injections to avoid degradation by stomach enzymes. Scientists have now developed a method to generate peptides that resist enzymatic degradation and can be taken orally.

This makes your body capable of combating many vital diseases that you can not visualize. With this help, you have the ability to obtain even more weight and can do a health club properly. Nowadays, everyone suches as to head to the gym as a result of their conscience towards their health and wellness. If your desire is to do body building, after that in the meanwhile, you require a lot of diet plans since nourishment is a vital part of making the body. There are several items out there with the assistance of which you can quickly do body building and get to a great level.

There are some homes inside this medicine that help in increasing your power degree. After consuming it, the blood circulation of your body boosts to ensure that you really feel energised. As blood flow increases, the variety of white blood cells inside your body rises, which develops anti-oxidants.

Does caffeine increase hair growth?

But according to research, the caffeine in coffee can help stimulate hair growth and stop hair loss. One 2007 laboratory study found that caffeine helped block the effects of DHT in male hair follicles. https://pharmalabglobal.com/product-category/tb500/ stimulated hair shaft elongation, resulting in longer, wider hair roots.

There is a growing industry in sports nutrition supplements offered on the high road and online. They may also seek means to manage their cravings when they're trying to reduce weight as part of a muscle building diet regimen.

MK677 can be made use of continuously for 1-2 years without issue of a specific ending up being desensitised to it. However, it is constantly important to recognize the opportunities that could accompany usage. It is evident by the checklist of benefits that MK677 is extremely desirable.

[percussionmassagerblog]

10 PROS & CONS OF MASSAGE GUNS FOR RUNNERS

People that are always trying to find the very best & best method to call home through hard races and workouts. And who could blame individuals? The capacity to recuperate quickly means athletes may endure education hard, which theoretically, means advancement to getting a quicker, stronger runner. Of course, each time a fresh restoration technique or even product reaches the endurance community, then it is inclined to show viral. Compression socks. CBD oil. Epsom salt tub. Percussion / vibration massage firearms are no exception for the principle.

In reality, as I write this article, every advertisement that this is appearing within my own interpersonal networking packs is to get an alternative new rub gun down. Apparently everybody is expecting on the bandwagon, from quite long recognized restoration application brands, to businesses you may possibly have definitely never been aware about. Thus, what's the offer with percussion / Percussion Massager firearms? Achieve they actually get the job done? Let us dig deeper.

A massage is actually a handheld resource which massages muscles by supplying rapid bursts of force at concentrated, short-duration stimulation. Think about a mini-jackhammer, especially parts of your muscles.

The notion is the fact that the movement and impact, frequently called shaking treatment, helps loosen tight and sore muscle, very similar to that of a massage, in addition to stimulate the flow of blood to aid one to increase healing.

The massage firearms are an average of battery powered, also have various rate settings to change the intensity out of the massage. The majority of those massage firearms arrive with interchangeable minds to concentrate on different muscle tissues and portions of the human body.

Let us first discuss the advantages of these massage programs for runners.

Decreased DOMS

For anyone not familiar with the definition of, DOMS is the tender, tight experience which pops anywhere from 24-28 hrs after a powerful work outside or race. It's brought on by microscopic tears which ofcourse occur in muscle fibers throughout exercise. DOMS isn't simply embarrassing, however it might interfere with future work outs by leaving you sense too sore to work out, or inhibiting movement routines as a result of aggravation.

Plus one as straightforward as changing your running gait as your hamstrings are tender may lead to additional injury else where.

Essentially, the shaking therapy will help in avoiding mechanical overload of their muscular fibers, leading to less of one's above microscopic tears that the muscle.

Higher Efficiency Exactly the Exact Same above research shows that utilization of percussion and/or vibration treatment before exercise might assist:

Decrease tissue adhesion, thus increasing array of flexibility Reduction accumulation of lactic acid in the bloodstream, so decrease time before fatigue May offer an earlier decrease in pain (origin ). Each one these things can subscribe to increased functioning performance.

Greater Blood Circulation = Faster Recovery When used article exercise, percussion massage-therapy firearms might help temporarily increase the flow of blood into the muscle. Heightened blood circulation helps hasten the healing process by helping remove waste product in tissue that is damaged. What's more, the specific blood provides oxygen and nutrients into the muscular mass, and also help stimulate regrowth and recovery of their tissue.

Pain Alleviation Let us imagine you worked outside or dashed hard, and no matter of one's absolute best preventive measures, you still have muscles that are super sore. Massage. In other words, percussion massage firearms feel-good about sore muscles.

However, what does this mean?

According to the theory, sensory nerves carrying vexation sense and sensory nerves carrying vibratory sensation both transmit signals towards precisely the exact afferent neurons, which then sends data to a mind. The nerves triggered by vibratory feeling impair the afferent pain nerves, hence barring or preventing the material delivered by the nerves who felt pain. To put it differently the shaking by the percussion caress rifle may shut the nerve pathways into painful inputsignal, preventing pain sensation in traveling into the leading nervous system.

Give More Anxiety than Massage therapies I have no idea about you, but I am definitely the most intense at using self indulgent programs such as"the rod" and sometimes perhaps polyurethane rollers. Why? Because I can't physically use the tension needed, or I am at precisely the exact same time frame chicken to take to (as it strikes ). The battery life run, mechanical percussion/vibration massage firearms, but do not return. They have the seriousness that my muscles that are sore desire once I can not...or will not...take action .

Which would be the Disadvantages of Knead Guns? Here Is What you Want to're aware of the drawback of those recovery tools:

User Error Have you some idea what it is you're doing? Are you currently trained in the science in addition to implementation of massage? Chances are the answer will be extremely little (it's okay, the majority folks are not ). And consequently, often there is a chance you may wind up utilizing the massage gun erroneously. Or, you may possibly well be massaging a region that's experiencing known pain, also maybe not targeting the location which really needs help with healing.

I reached to someone Who's trained in massageand she consented up on." It (the massage weapon ) is a instrument, so it is just like the consumer " Says accredited massage remedies therapist Michele Zeberlein. "Should you understand just what direction to go and manners, then it's really a fantastic tool. However, in addition, it can cause further problems is employed in the incorrect way. "

It's required to learn the safety instructions which include your percussion massage handgun. So if in doubt in the event that you're targeting the suitable area for helping any pain you're having, make reference to your doctor or maybe massage therapist.

Stroke firearms utilized on harms such as stress, sprains, broken bones, and sometimes extreme swelling may potentially cause your injury more powerful. They are able to further hurt the wounded tissue, and sometimes even fortify swelling speed. This is only going to delay healing period, and might cause further annoyance.

Hypertension (elevated blood pressure) Rheumatoid arthritis, arthritis, arthritis, or fibromyalgia Varicose veins

Muscular dystrophy or alternative muscular ailments As always, reevaluate to a medical doctor when you have questions regarding respect to massage gun usage and some other injuries, chronic complications, or other health conditions such as pregnancy.

Bulky / Enormous / Noisy While maybe not true for each and every percussion massage weapon, more than a few of these are able to be bulky or heavy. The very first time that I implemented one, I had been astonished by just how much sexier it had been anticipated (today, do not misunderstand me, an average of the ExoGun DreamPro we have is 2. 5 weight. Still, I did not expect the burden ). It primarily is logical, nevertheless, since the battery has to be large enough presenting capacity to the engine which goes pretty fast.

Rely to a Solar-battery While virtually all the massage firearms available on the industry at this time chance to be corded, they still have a battery that has to be charged. Different from a normal foam roller or hand-held tool which could possibly be human-powered, a massage weapon wont work without becoming an energy resource.

Therefore, if you should be carrying your knead rifle into a lengthier event -- state an ultra marathon or stage race, then you have to become conscious of battery lifetime.

Bundle cost This is huge. I have seen percussion massage prints vary between $49. 9-5 completely as much as $1, 200. Sure, you read that right -- a dozen hundred cash to get its small edition, goldplated, G3PRO Theragun. Many folks us seem to put at the 100 -$300 range. All these are certainly the investment, and maybe not really a cheap tool such as a roller coaster.

You may be wondering exactly what these acronyms mean -- and also why that they matter. Thus, allow me to help.

Stroke Length: that can be called amplitude. To spell out, just how far does the mind of this massage gun travel. Or simply, how heavy can it move in your own muscle. Percussion exact firearms will routinely have a increased stroke span than guys designed to concentrate on vibration.

To put it differently, what number"percussions" (sometimes the mind of this massage gun will likely reach on your muscle) each and every minute.

Stall Force: how the burden it's possible to apply on the apparatus before it dries and ceases changing. To put it differently, just how much pressure could YOU placed on the rifle before motor ceases proceeding.

Other items to think about: Additional variables to take into account are now actually going to boil down to personal taste. Consider precisely what you want (and desire ) out of a massage weapon ). Those variables might be:

Battery life or interchangeable battery packs Weight Develop (could it be easy to put up? Would you reach specific sections, such as the back or shoulders? ) Noise place Attachment heads

Therefore...Can I Want a Massage Gun Only for Running Retrieval? The thousand dollar question -- will probably soon be these massage firearms worth every penny?

Maybe.

The boundless marketing effort in my face book feed directly now may possibly be attempting to embarrass me these would be the best things since sliced bakery. But massage firearms are merely an instrument. They'll in no way completely block or solve sore tissues, and they'll never guarantee decreased healing period.

While there's loads of researching pointing into the efficacy of percussion and shaking healing for muscle soreness and healing period, there's also viable research that says differently.

My thoughts: In case you should be excited about purchasing a massage first use one from the pal or with a massage therapist. See whether you take pleasure in the stroke, also notice some other positive aspects.

After that, browse reviews.

You are able to acquire hundreds of brands of massage firearms available on the industry at the moment. Ordinarily the greater price label does not necessarily relate to some fantastic nutritional supplement. Conversely, a relatively inexpensive massage rifle does not suggest it's crap.

And finally, be sure to actually enjoy the massage gun. Many folks will likely delight in the impression of percussion and shaking massage rifles, while some could see them anything but relaxing. Of course in the event that you are not going to make use of a restoration tool or procedure as you can not endure it (such as me personally along with ice bathrooms ) so of course it wont be quite good in any way.

[newbestinvestmenttips]

The Estate Bubble Fallacy

There has been a lot of talk lately around the "Real Estate Bubble", and a lot of folks are asking the thought: "When it is going to burst"? They are saying that the market cannot sustain this level of growth and appreciation much longer, not to mention I heat them say that it is inevitable that it have got to come crashing down soon. People are worried. They don't feel it can last; That whatever goes up, must come down. They have been conditioned to believe what they believe most likely out of your experience of the stock market bubble of 2000, and maybe the particular 1990's when the real estate market was hit hard in many substantial metropolitan areas across the country. Its human nature to feel that way. We all know the saying (or the 80's tune for you enormous hair folks), "Once Bitten, Twice Shy". Or why don't you consider, "All good things must come to an end. "? Its how you react to almost everything that affects our well being and common safety. Its a subconscious reaction at the gut place. Just like in the stock market, there are bulls and bears. Bulls are typically more optimistic about the market and expect it all go up, and bears are generally more pessimistic and expect to have the market to go down. They will always be there to provide free of charge advice and "expert consulting". Remember though, who you listen to will certainly have an effect on your decision making, and ultimately your own success. Well, I'm here to say that there is no properties bubble! There never was a real estate bubble. The a complete and utter fallacy. "How can I say which usually? " you ask. I can say that because the real estate market is in reality, a Wave. Its a cycle, and also we just happen to be riding the big swells, and / or the crest of this long, consistent, and fairly expected pattern. There is no doubt that real estate has been a rock solid investment decision for decades, and will continue to be for the foreseeable future and for many purposes that I would like to demonstrate here and now. Because you, as a realty investor, must be able to move forward with confidence when deciding which will projects and properties you want to buy and sell. That is the purpose of the website, to provide you timely information, strategies and begin enlarging help you succeed. But first, what is a bubble? In terms of economics and markets, the best definition is probably something along the lines of "an isolated or ephemeral situation or condition with bit support or substantiation from external conditions". The best occasion, and the one foremost in the minds of us all, will be stock market tech bubble of 1999 and 2000. Individuals rushed into the tech stocks and the stock market in general once we saw the. com millionaires being made. Y2K was basically a big factor in the tech bubble. People were buying fresh systems at a unprecedented rate in order to prepare for doomsday. Individuals were also buying consumable goods to stock up for the dreadful event that never came. So what was holding up, or perhaps supporting the "irrational exuberance" as Alan Greenspan characterized it? Well, we learned soon afterward, not much. It had been an isolated, temporary incident that had little guidance from the other conditions. It was indeed like a bubble which will burst. And it has had little support since then. Historically presenting, after the stock market crash of 1929 and 1987, the software took decades for the market to recover, although it did gradually recover. Just look at the Dow average and the S&P common for the last hundred years and see the pattern of recovery. You may be sure that a slow steady rise for stocks open for progress. Now back to real estate. Let me explain why that isn't a bubble. Real Estate is Cyclic Real estate has had the ups and downs over the years, but it is generally stable, with no drastic ups and downs per se. If you were to look at the cycles on a record you would see a clear pattern of gently rolling increases. This pattern is consistent across cities and countries all across the United states, although slightly varied in degree. Additionally , the cycles tend to favor the ups rather than the downs. It is not uncommon to see large cycles of appreciation and far smaller downward cycles. In other words, the current double-digit growth we all come to know and love in recent years will likely be pursued by downturns of single digit declines. Its like bringing two steps forward and one step back. In the giant picture you will still be further ahead than when you began. You may see slower growth, but it will still be growth. Realty is a Basic Necessity People need to live somewhere. They want a roof over their head and their your child's heads. Like food and clothing we must have a place. People don't need stocks or bonds. Therefore , you may be sure that whether the market is high or low in development, whether interest rates are up or down, people could be buying, renting, leasing, and selling homes. It is because perennial as the years. This Real Estate Wave Has Been Around A short time I don't know when you first realized we were in an " up " market in real estate, but it has been on a solid " up " trend for at least the last 3-4 years. It couldn't just happen yesterday. Of course like anything else, awareness of the average person is a bit latent, and dependent upon the media. They have only been lately that the media has really devoted to it and thrust it onto the front page. The particular old adage "Success breeds success" is also true. Typically the momentum will grow as other more traditional purchasers continue to jump on the band wagon and pour the money and resources into real estate investment. It tends to come up with a perpetual, self-feeding market that is ideal for more seasoned buyers. Real Estate is Local and Regional It is true the fact that even in today's real estate boom, there are areas in the United States which have been not enjoying the high rates of return who others are experiencing. California is a fantastic place to invest, therefore is Arizona and a host of other places. But the Corrosion Belt states are not as fortunate. Watch what happens for you to Florida home values after this horrendous hurricane season. The reason is , real estate is driven by the primary capitalistic force regarding Supply and Demand. Generally speaking, property values increase on areas where the job market is strong, and whereby there are more people moving into than away from. Of course you can get other factors to consider; including interest rates, availability of funding, climate, plus governmental policies. These are all important and you must be aware of their impacts to your strategy. However , it is true basically no that matter what the rates are or ways nice the climate is, people will continue to migrate where there are abundant job markets and affordable home. If you can stay just slightly ahead of that migration, you are likely to profit immensely. Real Estate Investing is Diverse You can commit to so many different ways, from foreclosures and fix and flips, to buy and hold and everything in between. Right now typically the commercial space is relatively soft. It will recover obviously, but people investing in single family homes are probably going through slightly better in returns. Vacancies are up as well as rents are down for commercial properties, but thank goodness, the forecast is for this sector to improve over the then few years.

[scripttorture]

H! Do you know of any survivor accounts that focus on recovery? A big part of the story I'm writing happens after the main character is rescued from torture, and I want to make sure I don't downplay the effect it had on him and portray his recovery realistically. I'm mainly interested in a timeframe for reintegration/being able to go back to a "normal" life. If it's relevant, he is imprisoned and tortured (mostly beatings, stress positions, starvation and sleep deprivation) for about a month.

I’m sorry this one took so long. My best guess (and it is a guess) is somewhere in the range of 3-10 years. The rest of the answer goes into my reasoning, factors that typically effect recovery and things I’ve found helpful when I’m trying to write this sort of plot.

 From the sounds of it I think the most useful thing would be someone’s diary, but I don’t think there is actually a published diary covering the period immediately after a survivor was released for months and years afterwards.

 Survivor’s accounts often talk about recovery but- the thing is that isn’t usually why they make their experiences public so that often doesn’t end up being the focus.

 Alleg talks about recovery but his aim in publishing his memoirs was demanding the French authorities stopped torturing people in Algeria. Similarly people like ‘Donny the Punk’ Donaldson and Nadia Murad Basee Taha talked about their experiences to highlight abuses that were taking place on a wide scale.

 And that is often the reason people make their experiences public: to raise awareness, to draw attention, to demand change.

 By its nature that kind of discussion tends to make recovery secondary.

 It’s also worth noting that most survivors write about what happened to them a significant period of time after it actually happened. I believe there are some Inquisition era diaries that recount the period a victim was held for, but they’re rare and I think most of the authors were killed.

 Monroe is interested in recovery but it’s recovery in a rather broader sense. It’s less about what people can do when and instead about the more nebulous idea of holding on to humanity and being able to have faith in other people. Her focus is war but this isn’t the sole focus of the book.

 I do recommend her book, A Darkling Plain, generally. It’s most constructed of interviews her students took. Their instructions were to find someone who had lived through- Monroe calls it ‘political upheaval’, which sounds like a euphemism when she goes on to list war, genocide, violent revolution and oppressive regimes as her examples. The students were taught Institutional Review Board procedures and interviewed a survivor about their experience.

 One of the things I think is… enlightening about the approach is that emphasises how close we all are to survivors. We all know someone even if we don’t know the details of what they lived through. I think it’s easy to forget that sometimes.

 The interviews are very much led by the survivors. They’re generally looking back on experiences that happened years or decades ago. They go into how an experience changed the survivor, how it effected their outlook on life and whether/how they moved on.

 I believe you’d find it helpful but I don’t think it necessarily answers the more precise questions that effect writing. When someone could return to a job, when someone might be ready for a relationship, how they’d interact in the community.

 Based on modern accounts of the living conditions survivors find themselves in- I think the question of when people can comfortably do things is difficult because survivors are often put in a position where they’re either forced to do something before they’re comfortable with it or they’re actively prevented from doing it when they want to.

 Let me try to explain that with an example. A lot of survivors now are in refugee camps. A person’s ability to find work will vary depending on the camp, the country and the individual’s legal status.

 In some situations people in the camps are given very little support. In which case if the survivor doesn’t find some kind of work they might end up starving. In other situations a survivor’s immigration status might mean it’s illegal for them to work. Earning a wage can also be used as a reason to cut charitable or governmental support. Which can be a problem if the survivor is only capable of working occasionally and needs a steady source of income to keep them alive between the periods where they can work.

 The environment these people are in can force them into work when it isn’t healthy for them or it can prevent them from working when having a job would help.

 Environmental factors like these can obscure individual choice.

 Generally I’d encourage you to think about environmental factors and how they could effect the character’s recovery. Survivor’s still have bills to pay and they might be surrounded by people who think working or going back to a mainstream school/university would be ‘good for them’.

 Taking away environmental pressures there’s still a question of the character’s drive and motivation. A lot of people want to go back to doing things that are important to them. They want to recapture a sense of normality.

 A character who feels very strongly about their job and is highly dedicated is more likely to be back at work quickly whether that is healthy for them or not. A medic who has built their identity around helping others is much more likely to be back at work after three months then someone who doesn’t identify with their job.

 This does not necessarily mean the medic would be doing a good job or should be back at work. People do have a tendency to throw themselves back into tasks they identify strongly with.

 With work there’s also, potentially, an aspect of physical recovery to consider. A character who has survived a suspension torture, with the resulting nerve damage, may not be able to go back to being a pianist. At least not without a considerable period of time adapting to their disability.

 Even if a character is still able to do their job without adaptions and feels strongly about it they probably won’t be up to handling much stress or their previous workload. This does not necessarily stop people from trying.

 Whether a character identifies strongly with their job or not they might feel they ‘should’ be doing some form of work. And work has the potential to be extremely helpful during a mental health crisis. It can provide routine, a reason to get up when that feels impossible. A point of stability and a place of relative safety.

 Of course the flip side is it can also become a huge source of additional stress and pressure. Which it is depends on the job, the survivor, the working environment, the support (or not) of colleagues and the adaptions in place to support the survivor.

 Reintegrating into the community is also complicated by factors that have very little to do with the survivor character or their symptoms.

 A lot of communities reject survivors. Child soldiers and victims of rape (especially if it resulted in pregnancy) are often portrayed as traitors who have taken the ‘side’ of their abuser.

 This can apply to torture survivors too. If the dominant culture sees torture as a way of obtaining accurate information (this isn’t possible) then the assumption is often that the survivor must have ‘betrayed’ the community. People also tend to assume that if someone was arrested or otherwise targetted for torture they must have been guilty of something.

 If the survivor was subjected to ‘clean’ (non-scarring) tortures then- well then people usually assume that the survivor is lying and they weren’t tortured. From the sounds of things all the tortures your character survives are clean.

 These factors often work in tandem and make it impossible for survivors to feel welcome in their community. That isolation and lack of support has a huge negative effect on recovery. And because it’s so rare that survivors don’t have to deal with these additional stressors it’s difficult to estimate what recovery looks like without them.

 Anecdotally a lot of survivors report that support from their families and from religious institutions was incredibly important to them.

 I feel like a lot of this comes down to what a ‘normal’ life means.

 Because life for this character probably wouldn’t be quite like it was before. But that doesn’t mean it wouldn’t look normal.

 Perhaps he wouldn’t be able to cope with the stress, pressure or uncertainty of his previous job. But that doesn’t mean he couldn’t work. Perhaps he’d struggle to do things he previously enjoyed, but that doesn’t mean he couldn’t find other hobbies.

 I’m sorry that I can’t provide an accurate, statistically supported timeframe. I hope that I can describe a helpful way of approaching the problem as a writer-

 It’s unlikely that the character will be able to fix everything at once. He might be able to get a ‘normal’ working routine before he has a ‘normal’ social life, for instance. Or vice versa. I’d suggest splitting up the different aspects of his life that have been effected and thinking about them separately.

 You can categorise things in a way that makes the most sense for you. I’m outlining the way I would do it as an example, but if my categories don’t make sense for your story then add or remove things as you see fit.

 I’d split it up into: Work, Social life, Family life, Romantic/Sexual relationships (if applicable), Communal life and Ritual (ie engagement with wider cultural activities, such as religious services, may pole dancing, getting pissed at the solstice or anything else that’s a big event).

 I’d try to think about them separately and think about which area is the biggest priority for the character. I’m assuming ‘work’ comes first for the rest of the example because survivors still have bills to pay. I’m also assuming the character has enough support and stability to recover at his own pace; that the environment isn’t pressured and his environment isn’t adversely effecting his recovery.

 So I would start with the symptoms and the way they manifest.

 If he has anxiety or hypervigilance, what kind of situations set that off? For instance if his symptoms are triggered by crowds and loud noises then he might not be able to work in a popular night club any more.

 If his ideas of ‘normal’ and his goals revolve around doing that particular job again then his recovery and returning to work would take longer. It could take several years. If his personality/experience means his goals are more flexible then he might be able to find another career that provides a less triggering environment and includes something he liked about his previous job. In that case he might be working regularly again in six months or so. Possibly less.

 That could then provide enough stability/routine to let him find a balance in other areas of his life.

 If he has insomnia then trying to fit his life into a regular 9-5 schedule might be more stressful then it’s worth. Finding work that lets him be flexible about when he comes in, working from home or part time or free lance- could mean a speedier return to something like ‘normal’.

 Once I have some ideas about one aspect I’d take a look at the others and the wider plot. I’d think about whether there’s anything going on in the other categories, the plot or with the other characters that could impact on the survivor’s recovery.

 When I’m looking across the different categories I’m also on the look out for ways I can use them to feed back into the plot.

 So, if I stick with the night club example, perhaps this character has now started a job at a recording studio because this lets him indulge a passion for music with less crowds. And may be I can use that change in environment to introduce him to other characters. May be Drama at the night club is still effecting him through his social circle. May be working somewhere different means he’s unaware of the Drama and that aspect of the plot is going to take him by surprise.

 Stress from the different categories will feed into how he’s doing overall and so will positive things like stability and support. Some of the aspects of the character’s life are likely to look ‘normal’ before others.

 My best guess for reasonable time frames based on what I’ve read is something in the region of 3-10 years. But that’s taking everything into account across all those categories.

 In the best possible circumstances your character could have one aspect of his life looking normal within a year, possibly even as short a time frame as six months. But that assumes an unusual level of support, financial independence, access to treatment and- the internal flexibility to accept a normal that’s distinct to their pre-torture experience. Which could mean a different job, or a different way of socialising or a different degree of engagement with the community.

 Generally- there’s a lot lacking in the environment survivors find themselves in. There’s lack of support from family, friends and wider community, if not outright rejection. There’s a lack of accessible, specialist medical care. There’s a lack of safe housing and financial support.

 My impression is that a period of years is closer to reality for most people. But we’re talking about fiction and you can choose to make your world better then the one we inhabit.

 This kind of recovery isn’t linear. People do backtrack. Even people who are ‘better’ have bad days. Mostly- it’s about showing slow improvement over time and how frustrating slow improvement can be from the inside.

 I hope that helps. :)

 Available on Wordpress.

Disclaimer

[hello-thefatlosshabit-blr]

“If you want it, measure it. If you can’t measure it, forget it.”

Peter Drucker

If you enjoy this article, please LIKE, SHARE, and follow us on Facebook.

If you want to improve your performance, you MUST track it. This sounds like common sense because it is, but how many people do you see in the gym keeping a training log? Do you keep a training log? The difference between exercising and training is a training log.

 Here are the 5 Reasons You Should Keep a Training Log:

It is what athlete’s do.

It allows you to measure the effectiveness of your program.

It will cause you to consistently train harder.

Recording small wins helps to sustain motivation.

It is your best tool for overcoming training plateaus.

#1 It is what athlete’s do.

If you don’t keep a log, I would suggest you aren’t training; you are exercising. There is nothing wrong with exercising. You are still lapping everyone who’s sitting on the couch watching Netflix, but if you want to make progress, I suggest you train like an athlete. A large part of CrossFit’s effectiveness can be attributed to the tracking of personal records (PRs). When you are working out to improve performance by setting new PRs you are training like an athlete.

Athletes set performance goals and so should you. Instead of going to the gym with the vague goal of getting stronger and fitter, set quantifiable goals. For example, run a 7-minute mile or a five-pound increase in your five-rep maximum deadlift by the end of the month. Fractional plates allow you to break down your strength training goals even further. You can use ½ pound fractional plates to add 1-pound to the bar at a time. So instead of attempting to increase your deadlift by five pounds all at once, you can attempt to increase it by 1-pound each week. Most gyms do not have fractional plates, but my gym does. That is because I purchased them. I did not want to carry the plates to and from the gym, so I decided to risk the 33 dollars I paid for the plates and left them at the gym.

You can also break down your monthly cardio goals into smaller weekly goals. For example, you can increase your treadmill speed as little as 1/10th mile per hour (MPH) each week to reach your monthly goal. Small incremental improvements are easier to achieve and sustain. Progress by the yard is hard, but by the inch is a cinch.

The program I provide in my book encourages you to set performance goals around building your strength. Getting stronger makes daily activities easier, including biking up a hill or climbing stairs. Strength training helps you improve your performance on cardio-based activities. This is supported by a study, which concluded that heavy strength training improves running and cycling performance following prolonged submaximal work, in well-trained female athletes.[i]

Elite athletes are meticulous trackers. They track their training, their nutrition, and their sleep at a minimum. Some will track other metrics like their waking heartrate because a spike of 5 to 10 beats per minute, could be an indicator of overtraining or illness. Elite athletes track everything because they are serious about performance. If you want to improve your performance, keep a log.#2 It allows you to measure the effectiveness of your program.

Maintaining a training log allows you to gauge the effectiveness of your program by measuring your progress. Without a training log, you are essentially flying blind. Your training log will provide you with valuable insights. The more information you register in your log, the better. At a minimum, we should record:

our workout volume

our workout intensity

the number of hours sleep we get

the quality of our sleep (poor sleep can be a sign of overtraining)

the number of calories we consume

weekly average grams of macronutrients (protein grams at a bare minimum)

weekly bodyweight average

You will learn from your log, how much training volume you can effectively recover from. You will learn what training frequency yields the most progress. You will learn how long you can maintain a high level of effort before you need to a de-load week. A de-load is when you intentionally train at a lower intensity to promote recovery. You cannot maintain a peak level of training indefinitely. I suggest a de-load week every 3 to 6 weeks, depending on your ability to recover.

Everyone makes great progress when they first begin to train hard. I would not use your initial training program as a gauge for what works. The programs you follow after your first 6 to 12 months are a much better indicator of what works and what doesn’t. If you are making progress on your current workout routine than it is effective. I wouldn’t change things very much until your progress halts.

#3 It will cause you to consistently train harder.

I don’t maintain a log when I am recovering from a peak training cycle. When we keep a log, we naturally train harder. We’ll look at what we did last week, and we will challenge ourselves to do better. Maintaining a log helps to foster healthy competition with ourselves.

We naturally push harder when we track our performance. Not only will we push harder during our workouts, but we will also be more consistent. Recording an activity automatically modifies our behavior by making us more mindful of it. Recording our workouts will make us more aware of our workout consistency.

A log doesn’t lie. If we have been missing workouts or skipping leg days, the log will make it obvious. If we aren’t getting enough sleep or are eating too many calories, the log will make that clear.

#4 Recording small wins helps to sustain motivation

Natural bodybuilders and modern powerlifters go to the gym to set new PRs. They advocate avoiding muscle failure. They want to perform a goal number of repetitions on each set successfully. They want to build small wins. These small wins keep them motivated because each victory is another step closer to their goal. After all, our goal is to get bigger and stronger, not failure. Achieving these short-term goals generates the small wins we need to stay motivated during the pursuit of our long-term goals.

Using this philosophy, they have built an impressive amount of muscle. Powerlifters cycle their weights. For example, each week they might attempt to increase their three-repetition max (RM) slightly. If your three-rep max on the bench press was 185 pounds, and you could increase the weight just one pound each week, at the end of the year your new three RM would be 237 pounds. That would add an appreciable amount of muscle to your chest, shoulders, and triceps. It is much better to succeed with a one-pound increase than to fail with five. Fractional plates make these small increases possible.

#5 It is your best tool for overcoming training plateaus.

When we fail to make progress, the three areas to examine are our DIET, our TRAINING, and our RECOVERY. All of this information is contained in our training log. Without a log, we are relying on our memory. Not the most objective source of information. A log would be a lot more reliable source of information. “The palest ink is better than the best memory.” Chinese Proverb

If our goal is to gain muscle mass, and we have stopped making progress we would examine our log and determine if:

1) we were eating enough calories and protein

2) if we were getting enough sleep

3) if we were training too much or too little

4) if we were getting stronger

5) if we needed a de-load week

As we gain muscle, we will need to continually increase the number of calories we consume to continue gaining weight. The reverse is generally true for weight loss. We might initially lose weight consuming 1,900 calories a day, but eventually, as our bodyweight decreases and approaches 170 pounds, we might need to consume fewer calories. I provide these numbers as an example. Everyone’s metabolism varies, that is why using the MyFitnessPal is a fantastic tool for determining how many calories we need to consume to gain or lose weight.

Our training log is our best tool for determining what we need to do to break through a training plateau. Without a training log, we are simply guessing.

Best Wishes and Best Health!

Self-awareness is the first step in transformation. Change your habits, change your life! 

Learn more Why a Natural Lifter Should Never Train Like Someone Using Steroids – How Naturals Should Train

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  Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #naturalbodybuilding#traininglog #workoutlog

[i] Vikmoen O, Rønnestad BR, Ellefsen S, and Raastad T, “Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes,” Physiol Rep. 2017 Mar;5(5). pii: e13149. doi: 10.14814/phy2.13149.

EXERCISE is good; TRAINING is even BETTER! Keeping a log is the difference between exercising and training. If you don't measure your performance, how can you hope to improve it? What gets measured gets managed! “If you want it, measure it. If you can't measure it, forget it.” Peter Drucker If you enjoy this article, please…

[dietplan5]

Jump-Start Your Weight Loss With These Tips

There's a wealth of advice available about losing weight. It's overwhelming trying to figure out the best method that fits your requirements and lifestyle. This article will help you a hand. what to eat after abortion for fast recovery

It is essential to note down the calories you consume each day. If you are aware of the amount of calories required and the amount you should consume each day.

Be sure that your children get sufficient sleep to help them shed weight. Children require eight hours of sleep each night. Explain to your children how their bodies change and how important sleep is.

Make a pre-photo and post-loss photo to show the progress. This will give you a different an idea of how far you've come even if the scale shows you've lost nothing instead of just seeing the number on the scale. It will also impress your family and friends with how the amount of progress you've made.

This can provide you with concrete proof of your progress and keep you optimistic about the future.It keeps you focused and motivated to maintain the level of motivation required to keep your current size at or to trim a few inches.

Food is not to become a source of entertainment. Certain people enjoy the kitchen and dining. Food can be relaxing and lots of fun.Just ensure that you have other hobbies which you like as much, or more. Find a pastime that can keep you active.

Try to find a specific clothing size , as opposed to an ideal weight goal.Do not put your feet on the scale. The weight of a person can vary between individuals. Since everyone has different weights that are healthy striving to achieve an ideal weight doesn't necessarily be a good idea. Concentrate on the size of your clothes that you would like to be instead.

Pizza is among the more nutritious fast foods available However, you shouldn't want to eat a lot of fat.

Avoid taking supplements or any other supplements which promote fast and efficient weight loss. Losing weight quickly is likely to be regained back once you stop longer taking the supplement.

Get active together, talk about your triumphs and challenges and be grateful when you meet your goals. When you're accountable to another person, it will be more difficult to go to sleep after waking and indulge on an extra portion of Ice cream.

Utilize a calendar whenever you want to shed weight. Note down the days you exercise, plan out and record the milestones. It's not just a way to increase your motivation to work out when you know that the fact that you're "supposed" to work out.

Consuming a wide diverse diet of nutritious foods is more beneficial than eating one thing when you're trying to shed weight.Make sure that you're eating an appropriate diet and eating foods that you love.

Always make exercise in your weight loss. The only way to lose weight is to burning more calories than you consume! Jogging and biking are free and can be combined with resistance training, which helps to build up some muscles, leading to greater metabolism.

You must ensure that you're doing your exercise at least 3 times per every week for an hour to lose weight. Make a plan for your workout schedule. This could be during the day or after you return back from work to reduce some stress.If you adhere to your exercise and diet plan you'll see the results.

Decide the weight you would like to be at. There are calculators available online to figure out the best weight loss plan. It could be totally different from what you're thinking. This article can help in setting reasonable goals.

Consume a variety of foods when on an diet.Many people believe that they consume the same food items each day. This can be harmful if there are other vital food items.

An effective way to shed weight is to eat cereal at least 5 times every week. Cereal is loaded with benefits, including calcium and heart-healthy fiber. Certain brands are not appropriate to lose weight Don't be tempted to reach for the Cap'n Crunch.Stick with healthier brands, like Total or Bran Flakes.

Research has proven that dieters who record everything they're eating are most likely to lose weight. They've been shown to shed around twice more weight compared to those who do not record what they consume.

One of the best ways to monitor your fitness is to make use of a the pedometer. Experts recommend that you walk minimum 10,000 steps each day to lose weight and improved health. So, keep your pedometer wherever you go. If you're not exercising every day Get up and walk.

Natural applesauce is a wonderful dip for fresh fruits as well as raw vegetables that can be garnished to enhance their taste.

It's sweet tasting It's delicious, but it's not great for your health or weight. Change to water and you'll see your weight drop. If you have to drink something sweet take a look at drinking organic juices of fresh squeezed fruits to replace it.

Buy a sauce made of chilli peppers. Chili peppers boost the metabolism and provide energy, and also help you reduce calories. The hot sauce can be used on various dishes like egg and even chicken. It's a great opportunity to add new flavours to your meals.

You can pound out the meat that you buy. This will allow you to cut it into smaller portions when cooking it and eating it. Pounding the meat to make it more tender helps it chew more easily without adding gravies or sauces.

Making meals at home could result in a lower intake of fat.

It is important to remember that you can work out across a wide range of areas.Keep you body in motion to burn off calories. Even if you stand still, you'll lose weight.

Healthy eating isn't so difficult as it may appear, and it is something that you can achieve easily. It might seem daunting but following the simple suggestions here will allow you to be happier, healthier and more physically slimmer. Keep the information you have learned from this article in your mind, and you'll see success.

[maculategiraffe]

meanwhile back at the castle

Thank you @percygranger, @heigraylake and @karenisyourfriend for your prompts!  I threw them all in a blender and came up with something!

(@onniilee I’m sorry I couldn’t incorporate yours, but thank you for your kind words and yes I am doing Okay.  :D  For the future, is there anything in particular you’d like to see?  Characters, settings, etc.?)

Spoilers ahead for How Life Goes On The Way It Does through the end of Renascence.  This bit takes place back at the Castle, at approximately at the same time as the current events happening in Refreshment.  Rated F for Fluff. 

Emily remembers.

There are things she doesn't talk about much, not even with her mother, or Kasumi, but it doesn't mean she doesn't remember.

She doesn't know why she's remembering this particular thing right now, so vividly.  In reality, in the present, she's curled on one of the library couches with Kasumi.  They're almost the same size, but Emily's a little bit bigger-- an inch and a half taller, her limbs thicker and stronger than Kasumi's, her hips and breasts a little bit fuller-- which is one of the many things she loves about Kasumi.  Emily gets to be the bigger one, when she's smaller than almost everybody.  Except Shaun, who's fallen asleep on the couch opposite, head pillowed on Max's thigh, Max's brown hand resting lightly on his back.

Kasumi doesn't mind being smaller.  She's an only child, so she doesn't have a lot of big strong brothers to feel towered over by, and she's human, so she inherited her size and shape directly from her parents.  When Emily lived with them, she kept staring at the three of them, marvelling at the mixture of Rei and Kenji in Kasumi's face.  It made her wish she could have known her father, the one who died long before her creation, when Father was just a tiny baby.  Shaun must look partly like him.  She'd like to see how.

Emily's warm and happy, with her Kasumi in her arms, her beautiful girl, who kissed her first by the water in the Diamond City moonlight, and her family all around.  Cog and Victoria, the twins-- she thinks of them as the twins, because they came as a set and because they're inseparable, and speak a giddy shared private language sometimes, like the Thompson twins did-- Victoria on the couch beside Max and Shaun, Cog on the floor at her feet, head leant against her knee.  In one comfortable armchair, Leah-- dear Leah, Emily's heart swells with joy to have her safe here-- hands folded quietly in her lap, her stillness seeming practiced, like a courser's.  Tom in another chair, knees drawn up to his chin, heavy shoes dirtying and possibly tearing the upholstery, but no one's inclined to reprove him, not even Victoria.

Desdemona's in one corner of the third couch, perpendicular to the others.  Both of the ex-Railroad humans are looking a lot better already than they did when they arrived.  Dee's been looking after them, making sure they eat and drink, making sure they rest, but coaxing them, too, to get a little exercise and sunshine and fresh air every day.  Mothering them.  

Elizabeth is in the other corner of the third couch, watching Dee, who's between her and Desdemona, bent over the book he's reading aloud.

They're still working on The Wind in the Willows, but now that Shaun's asleep, they've switched over to their grown-up book, one their mother picked out herself at the library, called Silas Marner.  Emily's not really listening to the words, just to the cadence of the sentences, Dee's voice.  This is the first time he's ever agreed to read for them, and he has a great voice, as Emily knew he would.  Smooth, fluent, expressive.  He does the voices, too.

Emily's aware of all this, blissfully aware, but she's also remembering darkness.

Darkness, with a line of light visible, where the door of the room where she's been stored doesn't quite meet the floor.  She's on her knees, her thin cotton dress providing almost no protection from the cold, hard, filthy concrete.  Her hands are tied behind her back.  Her leg hurts, where she got bitten by that creature.  So does her face, where the raider slapped her.  She's trying not to cry.  She's waiting.

(She didn't know then what she was waiting for, exactly.  What would happen, when the door opened.  Whether her mother would be angry, shout at her, demand to know how she could be so stupid, what she could possibly have been thinking, what had possessed her to do such a thing. She didn't know what she'd say, whether she'd be able to tell the truth.  She didn't even know her mother was her mother.  She called her ma'am, and you, in conversation.  She didn't call her anything in thought, really, just-- saw her.)

Kasumi stretches lazily in her arms-- she's getting sleepy -- and readjusts herself, wrapping one arm around Emily's neck, laying her head down on Emily's chest, nuzzling her collarbone, not quite kissing.   Emily can feel her breath, warm and tingly, the warm sweet pressure and trusting weight of her girlfriend, can hear the voice of her human brother reading, at the same time she sees darkness, hears muffled gunfire and screaming.

She kisses Kasumi's temple, where the fine black hair begins, and listens at the same time for the gritchy grating sound of a bobby pin inserted into a keyhole, probing delicately at the tumblers of the lock.

Click. The hinges creak.

The light dazzles her.

Then the memory's over, and she's just here, in the library.

She's a little disappointed it ended before her mother smiled at her and called her sweetheart, cut her hands free and took Emily (Ruby, Y4-15, her nameless not-yet-daughter) in her arms.

But this is good, too.  Emily's at home with her family, and her mother's with her stepfather and all her biggest, best-trained brothers, looking for the lost ones, the ones who don't know her yet.  Probably nobody has locked V4-54 and X2-71 in a dark room, not literally, but that doesn't mean they don't need someone to come for them.  Someone to put strong arms around them, show them what it means to be loved.

She still isn't really listening to what Dee's reading-- she can always steal the book after the sleepers are asleep and catch up on what she missed -- until she hears the word Deacon.

She isn't the only one.  People stir.  No one comments, though.

Dee himself doesn't pause or falter.  His smooth voice reads on:

"--and, being a childless widower, he was tended night and day by some of the younger brethren or sisters.  Silas frequently took his turn in the night-watching with William, the one relieving the other at two in the morning.  The old man, contrary to expectation, seemed to be on the way to recovery, when one night Silas, sitting up by his bedside, observed that his usual audible breathing had ceased.  The candle was burning low, and he had to lift it to see the patient's face distinctly.  Examination convinced him that the deacon was dead-- had been dead some time, for the limbs were rigid."

Max's low, slightly hoarse voice interrupts, "What's a deacon?"

Dee hesitates for a second before he looks up at Max.  He isn't wearing his sunglasses.  Emily likes how he looks without them.

Cog is already looking through the dictionary they keep handy when they're reading.  He's on vocabulary duty tonight.

"A member of the diaconate," he reads, "an office in Christian churches that is generally associated with service of some kind, but which varies among theological and denominational traditions.  From the Greek, diakonos, 'servant,' 'waiting-man,' 'minister,' or 'messenger.'"

Desdemona does something Emily hasn't seen her do before.  She reaches out, and puts her hand over Dee's where it rests on the page.

He looks at her, and she smiles at him, the smile that transforms her face, makes her look as young as Emily's mother, as ready to open her arms or put up her fists, as full of love and hope and fight.

Dee smiles back, looking dazed.  Light-dazzled, like the memory-Emily on the floor, the moment when the door opens.

"Should I keep going?" he asks after a second.

"Yeah," says Tom.

"Yeah," echoes Max, and adds, "That old deacon might be dead, but you got plenty left in you, Jonah Dee."

Dee smiles down at the page a moment before he resumes, "Silas asked himself if he had been asleep, and looked at the clock: it was already four in the morning. How was it that William had not come? In much anxiety he went to seek for help, and soon there were several friends assembled in the house, the minister among them--"

Kasumi is asleep.  Emily can tell from her breathing, and the weight of her.  Drifted away into dreams, leaving Emily to look after her sleeping, defenseless body. Just as her mother left her in charge: of her siblings, and the Castle, and the Commonwealth.  Left her to take care of them, make sure they don't come to harm.  Make sure they stick together.  Like in the lullaby Mrs. Nakano sang, that Emily remembered, and sang to her mother, while her mother clung to her and wept.  Find them and fold them deep, fold them to sleep.

At the end of the chapter, she'll rouse Kasumi and Shaun and anyone else who's drifted off by then, get them to their beds, get bedtime snacks and drinks of water and extra blankets and goodnight kisses for those who want them, tell them goodnight and sweet dreams, and that she loves them.

Then she'll go to the top of the wall of her mother's fortress, and pick out patterns in the stars, sending each one-- the hunter, the seven sisters, the queen, the yao guai and its cub-- a silent plea to look after her mother and her brothers, all of her family they can see and she can't.

For now, though, she can see enough from where she sits, Kasumi in her arms.  Cog's eyes are closed; Victoria's are intent on Dee.  Max is watching him, too, with a soft, unguarded look on his face.  Tom's cheek is resting on his hands, which rest on his knees.  Desdemona's hand is on Dee's arm now, laying there lightly, and Elizabeth has cozied up to his other side, her head on his shoulder.  Dee's voice goes on, into the warm, well-lighted room: "...with the eyes of those who to him represented God's people fixed solemnly upon him..."

Emily knows: they’re all, always, learning.  Themselves, each other.  Who they are.  How to love each other.  What to remember, and what to let go.

Emily remembers.  Who she is, who she’ll be, how she’ll manage.  Summons the memory on purpose this time, just a fragment, her mother's love-wrung voice, my sweet, brave girl.

[drewkosztyo]

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it's built to increase the degree of testosterone within you, rendering it feasible to obtain bigger muscle tissue to get more stamina during workout at the gymnasium. you'll have the positive effects instantly. if you want to make a bodybuilding or obtain a muscular body like your preferred celebrity, then testogen will help you to achieve that objective within a quick means.

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Does Testogen build muscle?

Testogen normally increases testosterone, which is in charge of increasing muscle within you. For men with low testosterone, tests also show that testosterone boosting treatments such as Testogen can reduce mass that is fat increase muscle mass dimensions and power. This result is improved even further whenever combined with a good diet and exercise program.

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— Bruce (@Bruce89895356) September 22, 2021

[scripttorture]

(pt 1 of 2) So I've got a character (A) that gets snagged by this group of mercenaries/assassins in the hope of drawing out this other character (B) they've been trying to kill. B is telepathic, so the group is hoping that by torturing A he'll have to come and save her. It doesn't work, and A goes through about three days of torture (beatings, mostly) before she's rescued by another character, C.

(pt 2 of 2) C and A are from different races that are mortal enemies, but C saves A because torture is something he wouldn't wish on his worst enemy. Granted, he does the bare minimum to save her, but could that sort of thing be enough to shake A's firmly held beliefs about C's whole race? Secondly, how do I patch things up between A and B? I've got a lot of people being unreasonable, especially in the short term, but I'm not sure how reconciliation should go, since A is mad and B is ashamed.

Whenit comes to strongly held beliefs I don’t think there are many firmanswers.

Evidencealone generally doesn’tshake our beliefs and we have a marked tendency to pick and choosethe evidence we cite, emphasising and giving more weight to thingsthat support what we believe. We do this even when we’re aware ofthis effect. It seems to be a universally human trait.

Butevidence coupled with emotional appeals canchange people’s minds. People can also gradually change over time.

Thekey word here is ‘can’. It is possible.That doesn’t mean it happens every time.

Thingslike de-radicalisation programs domake a measurable difference in the broad sense. But they don’treach everyone they interact with.

Andthe things which trigger a change of heart are not always fastacting. They can be things that gnaw at a person over a course ofyears, gradually prompting them to shift their stance.

Essentiallyyou could choose to take this either way. You could have A’s viewof C’s people changing, either abruptly or gradually. But you couldalso have A write the incident off as an exception to the rule orotherwise dismiss it. Either response can happen in real life.

Let’sstep back from the success rates of organisations like After Hate fora moment and address this as writers.

Ifyou wantA to have a massive change of heart then however quick the change itcan’t feel like it comes out of nowhere. The readers have tounderstand the process A goes through emotionally.

Whichmeans the reason behind this has to be more than C’s actions: itneeds to be the feelings and thoughts those actions prompt in A.Otherwise the change is going to come across emotionally flat.

ShowA struggling with these thoughts and feelings, swinging betweendoubting what they were taught and what they experienced. Don’t betempted to make this change easy and don’t be afraid to show Afalling back on old, toxic patterns occasionally.

Movingon from these sorts of hateful idea isn’t easy. It means aconcerted choice every day to address your own toxicity and dedicateyourself to being a better person.

Thatsort of introspection, judgement and emotional work is always inprogress. People often slide back a little even if they’re makingprogress over all. That isn’t unusual.

AndI honestly think that this change will read better if it involvessome internal struggle. The best way to present that will vary withhow you write. If it’s from A’s point of view you can show it asis. You might be able to work it in to conversation with C.

Youmight find having B pick up on it works as well, because that thengives you a way to tie these separate sub-plots together. It mightwell be easier for A and B to argue about how A feels about C/C’speople then it is for them to address their problems with each other.

Whichleads us to A and B’s relationship.

HonestlyI think this is something you should be tailoring to the charactersbecause the ‘right’ answer is going to vary with the individualsinvolved. It might be helpful to unpack some ‘logical knowledge’vs ‘emotional assumptions’ on the part of both characters though.

Let’sstart with A.

NowA probably knowsthat rescuing her wasn’t just a question of skill or bravery. Arescue mission is a difficult and risky prospect, highly likely tofail and extremely rare in reality.

She’dknow that B would find it difficult to rescue A. If B doesn’t havean organisation backing them up then a rescue would have been almostimpossible to pull off successfully.

She’dknow that a rescue attempt could result in B being captured andtortured too. She’d know that an unsuccessful rescue attempt couldeasily lead to A herself being killed.

AdditionallyA would also be aware that torture was warping her perception of theworld. A would probably not always be awareof where She was being held or many of the details of herimprisonment.

Ifall B has to go on for a rescue mission is A’s thoughts then A mustknow that B would have had trouble finding her.

Awould also know that the more B connected with A’s mind the moreimpaired B would be. Because B would also be experiencing thedisorientation, confusion and delirium the pain of torture causes.This sort of confused thinking would leak through and create animpairment even if B couldn’t experience A’s pain.

Bwould also know, logically, all the reasons they couldn’tpractically have rescued A.

Bwould be in the unfortunate position of having a second-handexperience of A’s trauma throughout. The threat of torture is veryreal here. It’s immediate. B’s fear of that is legitimate andshouldn’t be dismissed.

Butthat logic doesn’t trump the emotional side of all this.

Andthe emotional side is that B probably feels like they let A down. Aprobably feel betrayed and hurt and abandoned. They bothprobably feel isolated from each other and like it’s harder totalk.

Neitherof these sets of feelings are logical or rational. But there’s anextent to which that doesn’t matter.

Ithink the best way to address it is directly. Which doesn’t providean easy resolution.

Thething is- most torture victims don’texpect to be rescued. They are not in a position to…. think there’sany possibility of rescue. A’s position here is unusual and thatcomes in part from her being privileged enough to know powerfulpeople. Contact with other survivors might help A realise this andprocess a little of how she feels emotionally. It might help heremotionally accept that the expectations she had of B wereunreasonable.

Havingthem talk about it, the reasons why A expected something and thereasons B couldn’t provide it is an important first step. But thisisn’t something that’s going to resolve overnight. Oneconversation, even if they do listen and understand each other, isn’tgoing to resolve everything.

OnA’s side it’s a case of rebuilding trust. I think that’s ofteneasier to write because we see so many examples of it in literature:trust lost and rebuilt. It’s something that’s best built upslowly over time with a lot of actions on B’s part rather than withsome kind of ‘Big Damn Heroes’ moment.

Agood starting point would probably be helping A with her recovery.Consistent help with the little things she’s struggling with (whichinitially may include eating, getting dressed and moving about) wouldgo a long way.

Shemight not forgive B quickly or at all. She may stop relying on B toprotect her. But care is important too. It’s possible to trustsomeone with some things, some aspects of life and not others.

Partof this depends on how deep you want their reconciliation to go. It’sperfectly possible for them to completely rebuild their relationshipso it’s just as strong as before, but it would take more work thenrebuilding something shallower.

Ithink in some ways B’s side of this emotional problem is harder. Acan meet other torture or trauma survivors and learn that theexpectation of rescue is a fantasy out of most people’s reach. Shecan gradually come to trust B again if they both communicate honestlyand B takes the time to try and care for her, to try and build thatfriendship back.

ButI get the impression B has lost their trust in themselves and that’sa lot harder to regain.

Angerruns out of steam eventually. And sick angry people still need to eator help getting out of bed.

Shamecan eat at someone for the rest of their life.  

Myhonest instinct is that if these were real people they’d both needtherapy. A lot of therapy.  And while that’s not something that wecan work in to every setting emotional support definitely is.

Bis going to have to forgive themselves for what happened. A big partof that means accepting their own powerlessness in this situation,which is a terrifying thing. It create a sort of emotional push-pulleffect, forgiving themselves means accepting something incrediblyfrightening so it’s easier to avoid those feelings and hold on toarrogance.

Itcan sometimes be easier to tell ourselves we’re cowards or badpeople then it is to accept our own limits.

EarningA’s trust again may not necessarily combat these feelings, B mightcontinue to feel unworthy of that trust.

Thereare a lot of ways to write a set up like this convincingly and well.I think you’ll get the best results by trying to tie thecharacters’ progress to both the overall story and the charactersas individuals.

They’reprobably going to go mess up a few times. They’re probably going toheal at different rates and be ready for different things atdifferent times. Try to be aware of how other things that arehappening in the narrative might effect the characters emotionally.Because the other things going on in their lives could be useful toprompt this kind of emotional growth.

WhenI’m trying to reconcile characters I often try to think about whatthe root of the problem is. It’s often not what the characters areexpressing or consciously aware of as the ‘problem’.

Inthis case I’d guess that it’s ideas of safety and security on A’spart and ideas of duty and bravery on B’s. Those ideas are thingsall of us can understand but the ways they’re expressed areparticular to your characters.

Ihope that helps. :)

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“If you want it, measure it. If you can’t measure it, forget it.”

Peter Drucker

If you enjoy this article, please LIKE, SHARE, and follow us on Facebook.

If you want to improve your performance, you MUST track it. This sounds like common sense because it is, but how many people do you see in the gym keeping a training log? Do you keep a training log? The difference between exercising and training is a training log.

 Here are the 5 Reasons You Should Keep a Training Log:

It is what athlete’s do.

It allows you to measure the effectiveness of your program.

It will cause you to consistently train harder.

Recording small wins helps to sustain motivation.

It is your best tool for overcoming training plateaus.

#1 It is what athlete’s do.

If you don’t keep a log, I would suggest you aren’t training; you are exercising. There is nothing wrong with exercising. You are still lapping everyone who’s sitting on the couch watching Netflix, but if you want to make progress, I suggest you train like an athlete. A large part of CrossFit’s effectiveness can be attributed to the tracking of personal records (PRs). When you are working out to improve performance by setting new PRs you are training like an athlete.

Athletes set performance goals and so should you. Instead of going to the gym with the vague goal of getting stronger and fitter, set quantifiable goals. For example, run a 7-minute mile or a five-pound increase in your five-rep maximum deadlift by the end of the month. Fractional plates allow you to break down your strength training goals even further. You can use ½ pound fractional plates to add 1-pound to the bar at a time. So instead of attempting to increase your deadlift by five pounds all at once, you can attempt to increase it by 1-pound each week. Most gyms do not have fractional plates, but my gym does. That is because I purchased them. I did not want to carry the plates to and from the gym, so I decided to risk the 33 dollars I paid for the plates and left them at the gym.

You can also break down your monthly cardio goals into smaller weekly goals. For example, you can increase your treadmill speed as little as 1/10th mile per hour (MPH) each week to reach your monthly goal. Small incremental improvements are easier to achieve and sustain. Progress by the yard is hard, but by the inch is a cinch.

The program I provide in my book encourages you to set performance goals around building your strength. Getting stronger makes daily activities easier, including biking up a hill or climbing stairs. Strength training helps you improve your performance on cardio-based activities. This is supported by a study, which concluded that heavy strength training improves running and cycling performance following prolonged submaximal work, in well-trained female athletes.[i]

Elite athletes are meticulous trackers. They track their training, their nutrition, and their sleep at a minimum. Some will track other metrics like their waking heartrate because a spike of 5 to 10 beats per minute, could be an indicator of overtraining or illness. Elite athletes track everything because they are serious about performance. If you want to improve your performance, keep a log.#2 It allows you to measure the effectiveness of your program.

Maintaining a training log allows you to gauge the effectiveness of your program by measuring your progress. Without a training log, you are essentially flying blind. Your training log will provide you with valuable insights. The more information you register in your log, the better. At a minimum, we should record:

our workout volume

our workout intensity

the number of hours sleep we get

the quality of our sleep (poor sleep can be a sign of overtraining)

the number of calories we consume

weekly average grams of macronutrients (protein grams at a bare minimum)

weekly bodyweight average

You will learn from your log, how much training volume you can effectively recover from. You will learn what training frequency yields the most progress. You will learn how long you can maintain a high level of effort before you need to a de-load week. A de-load is when you intentionally train at a lower intensity to promote recovery. You cannot maintain a peak level of training indefinitely. I suggest a de-load week every 3 to 6 weeks, depending on your ability to recover.

Everyone makes great progress when they first begin to train hard. I would not use your initial training program as a gauge for what works. The programs you follow after your first 6 to 12 months are a much better indicator of what works and what doesn’t. If you are making progress on your current workout routine than it is effective. I wouldn’t change things very much until your progress halts.

#3 It will cause you to consistently train harder.

I don’t maintain a log when I am recovering from a peak training cycle. When we keep a log, we naturally train harder. We’ll look at what we did last week, and we will challenge ourselves to do better. Maintaining a log helps to foster healthy competition with ourselves.

We naturally push harder when we track our performance. Not only will we push harder during our workouts, but we will also be more consistent. Recording an activity automatically modifies our behavior by making us more mindful of it. Recording our workouts will make us more aware of our workout consistency.

A log doesn’t lie. If we have been missing workouts or skipping leg days, the log will make it obvious. If we aren’t getting enough sleep or are eating too many calories, the log will make that clear.

#4 Recording small wins helps to sustain motivation

Natural bodybuilders and modern powerlifters go to the gym to set new PRs. They advocate avoiding muscle failure. They want to perform a goal number of repetitions on each set successfully. They want to build small wins. These small wins keep them motivated because each victory is another step closer to their goal. After all, our goal is to get bigger and stronger, not failure. Achieving these short-term goals generates the small wins we need to stay motivated during the pursuit of our long-term goals.

Using this philosophy, they have built an impressive amount of muscle. Powerlifters cycle their weights. For example, each week they might attempt to increase their three-repetition max (RM) slightly. If your three-rep max on the bench press was 185 pounds, and you could increase the weight just one pound each week, at the end of the year your new three RM would be 237 pounds. That would add an appreciable amount of muscle to your chest, shoulders, and triceps. It is much better to succeed with a one-pound increase than to fail with five. Fractional plates make these small increases possible.

#5 It is your best tool for overcoming training plateaus.

When we fail to make progress, the three areas to examine are our DIET, our TRAINING, and our RECOVERY. All of this information is contained in our training log. Without a log, we are relying on our memory. Not the most objective source of information. A log would be a lot more reliable source of information. “The palest ink is better than the best memory.” Chinese Proverb

If our goal is to gain muscle mass, and we have stopped making progress we would examine our log and determine if:

1) we were eating enough calories and protein

2) if we were getting enough sleep

3) if we were training too much or too little

4) if we were getting stronger

5) if we needed a de-load week

As we gain muscle, we will need to continually increase the number of calories we consume to continue gaining weight. The reverse is generally true for weight loss. We might initially lose weight consuming 1,900 calories a day, but eventually, as our bodyweight decreases and approaches 170 pounds, we might need to consume fewer calories. I provide these numbers as an example. Everyone’s metabolism varies, that is why using the MyFitnessPal is a fantastic tool for determining how many calories we need to consume to gain or lose weight.

Our training log is our best tool for determining what we need to do to break through a training plateau. Without a training log, we are simply guessing.

Best Wishes and Best Health!

Self-awareness is the first step in transformation. Change your habits, change your life! 

Learn more Why a Natural Lifter Should Never Train Like Someone Using Steroids – How Naturals Should Train

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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #naturalbodybuilding#traininglog #workoutlog

[i] Vikmoen O, Rønnestad BR, Ellefsen S, and Raastad T, “Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes,” Physiol Rep. 2017 Mar;5(5). pii: e13149. doi: 10.14814/phy2.13149.

EXERCISE is good; TRAINING is even BETTER! Keeping a log is the difference between exercising and training. If you don't measure your performance, how can you hope to improve it? What gets measured gets managed! “If you want it, measure it. If you can't measure it, forget it.” Peter Drucker If you enjoy this article, please…

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Beginner tips for 4x4 rental self-drive safaris

Are you an independent and adventurous traveller that wants to explore Africa at your own pace? A self-drive safari is one of the best ways for you to experience Southern Africa’s splendour first hand and a great alternative to the traditional safari.

Although road conditions throughout much of Africa are the stuff of nightmares, most of Namibia, South Africa and to a degree Botswana are very accessible. Renting a fully equipped 4x4 vehicle though greatly opens up your options as a number of must-see parks and bush camps are not accessible with a normal car. As your 4x4 camper becomes both your accommodation and transport this is also quite economical and flexible.

Having the freedom to go from one game reserve to the next as well as being able to stop off at wine estates, beaches and amazing landmarks en route is actually a lot easier than you might think. Self-drive safaris let you take in South Africa, Namibia or Botswana at your own pace with many highlights making for some incredible moments along the way.

Unlike the traditional safari, this experience is not given to you, you have to get out there and grab it. The reward however, is unmatched.

Here are a few practical beginner do’s and don’ts and some common questions about self-drive safaris;

Do’s

Research and plan your trip well in advance. Most 4x4 vehicle rentals, reserves and campsites require advance booking.

Do not skimp on the vehicle, stick with reputable rental companies.

Understand your vehicle and equipment. Have the rental company consultant take you through the vehicle and equipment thoroughly. There are no stupid questions, don’t be embarrassed to ask anything.

Adhere to traffic rules, road signs and stick to the speed limit, especially in national parks and game reserves - it is for your own safety and allows you to see so much more.

Watch out for animals - many of the roads are unfenced and animals such as donkeys and cattle (even hippo) often wander across the road, in parks and reserves it could be anything from a tortoise to an elephant!

Take a GPS and maps. The roads are often not sign-posted so these are a definite necessity. I would also highly recommend renting a satellite phone when venturing into remote areas alone (also see FAQs).

You should always have a first aid kit. Apart from special medication needs like chronic medicines there are a few basic things that should be in every first aid kit to cater for cuts, bruises and burns. Consult your rental company for options.

Arrange your own medical and emergency evacuation insurance.

Ditch the tick-in-the-box mentality. An essential element of your trip is patience; enjoy what Southern Africa has to offer. Don’t rush from place to place, but rather take your time and enjoy the spectacular wilderness.

 Don’ts

Do not travel after dark as animals are harder to see on the road at night. Many accidents happen because of this.

On safari, don’t get too close to wildlife no matter how amazing the sighting is. Wildlife is just that; wild. They are not pets, they behave unpredictably and can be very dangerous. Do not corner animals with your vehicle or honk or shout at them. See post on what to do when you encounter dangerous animals here.

Don’t Contribute to safari traffic jams. Many people pull over at sightings however they see fit, without taking into account that they might be blocking other people or cornering animals. At busy sightings wait your turn then move forward, watch for a few minutes, take your snapshots and move on. Alternatively park away from the sighting and wait for the traffic jam to subside. You’ll be amazed what you see sometimes once everyone else has left…

Inside national parks / game reserves, stay inside your vehicle at all times unless otherwise indicated.

Don’t feed wild animals.

 Don’t litter! Always take out what you brought in, only dispose of your garbage at designated points.

Only make fires in braai (BBQ) areas or fire pits / rings. Be extra careful in windy conditions and put out your fire before going to bed.

FAQs

Q: What vehicle should I rent?

A: Vehicle reliability is probably the most important factor here. While the rental company will come to your aid to repair or replace a vehicle, aid may be hours, or even days away. My personal preference is the Toyota Land Cruiser or Hilux, two of the most common (and most reliable) vehicles in Africa. Be sure to discuss your camping equipment needs with your rental company.

 Q: Do I need off-road experience to self-drive through Southern Africa?

A: Depending on where you want to go, not necessarily. You do however need good, general driving experience and a valid drivers license obviously. If you do want to venture off the beaten track a little more but you’re an inexperienced off-road driver, another option could be joining a guided self-drive tour. There are many great tours available (with varying degrees of difficulty) guided by reliable tour-operators like Bejhane Adventures (or sometimes provided by some of the rental companies as well).

 Q: Where can I go off-road?

A: First of all, let’s define “off-road”. Off-roading is a very loose term that’s often used to describe anything from travelling on gravel roads and jeep tracks to literally driving off the road. Generally, always stick to roads and tracks, driving off the road can be dangerous if you’re inexperienced and also not permitted in a number of areas like National parks.

 Q. Is it safe to go on safari by myself?

A: Yes, but again, it greatly depends on where you want to go. Many remote destinations have no mobile reception, no recovery or emergency services on hand and are so desolate that you might not see any other traffic for days. I would advise always renting a satellite phone and GPS when travelling alone to these remote areas and recommend rather going with an experienced guide / tour if it’s your first “off-road” self-drive safari. Be aware of crime elements in cities, towns and more populated areas in general. Only camp in designated campsites.

 Q: Is it safe to drive at night?

A: No, do not drive at night if you can avoid it.

 Q. What do I do if my rental vehicle breaks down?

A. Ensure that your rental company has 24h emergency / road-side assistance (the reputable ones do). After a call to their helpline, assistance / replacement vehicle will be dispatched. The time it takes to get to you will greatly depend on your location obviously. Always make sure to have enough provisions (especially water) when travelling in remote areas.

Q: Can I drive through water in my 4x4?

A: Yes, if necessary, but be sure to gauge the depth and flow of the water first. You should be able to comfortably walk through the water no deeper than your knees and with no obstacles. Never attempt to cross rapids! When in doubt, rather find an alternate route.

 Q: Do I need to carry extra fuel (i.e. jerry cans)?

A: It depends entirely on the vehicle you’re renting and where you’ll be travelling to. Some vehicles will have long-range fuel tanks and/or jerry cans can usually be provided as well. Check with your rental company and research your routes prior to departure.

 Q: Is it safe to cross borders?

A: Yes, it is safe to cross borders between Southern African countries however, ensure that you have the relevant visa’s and paperwork for yourself and your vehicle. If your rental company caters for cross-border trips, they should supply you with all the relevant info and paperwork. Always be patient, courteous and respectful when dealing with customs and immigration (or any other officials for that matter).

A few additional references;

4x4 Rental Companies;

Bushlore

Britz

Avis Safari Rental

Forums, Guides and tools;

iOverlander Maps

Tracks4Africa Navigation

Self-drive 4x4 Forum

SA 4x4 Forum

Lonely Planet’s Southern Africa Guide