#resistance band exercises for breast

[fitnessmantram]

Chest Workout With Resistance Band#short #chestworkout #motivation #fa...

[atlanticcanada]

Here are some tips on maintaining a healthy lifestyle while sticking to your budget

Rising costs and high inflation continue to take a toll on Maritimers' wallets and their health.

According to Naturopathic Doctor Joyce Johnson, people don't have to spend a lot of money to optimize their health, even during these uncertain times.

Johnson provides a number of tips on how to maintain a healthier lifestyle while sticking to your budget.

MEAL PLANNING

Johnson says the best tool to eating healthy on a budget is meal planning.

"Meal planning is making a grocery list of what you need, what's on sale, there's a lot of really great apps that you can put onto your phone that show all the sale flyers. So, you can get a little bit of a comparison and you can find what are your best prices, especially on things like dairy, and meat and protein," she said during an interview with CTV Morning Live Atlantic Monday.

Johnson also suggests "shopping your pantry first."

"So, go to your pantry before you go to the grocery store. See what some of the basics are that you have on-hand, what potatoes and starches you have. Do you have pasta? Do you have rice? These types of things. Look at your proteins, look at what's sort of hiding in your [fridge] crisper," she said.

Johnson said it's also important to think about what leftovers can be turned into new meals.

PROTEIN REPLACEMENTS

The cost of certain meats are out of reach for some Maritimers. Johnson says there are lots of other options to make sure you are getting your fill of protein.

"When it comes to protein, for example, we know chicken breasts can be pretty expensive. Chicken thighs are still just as nutritious and they tend to be a little less expensive," she said. "They still have things like iron, zinc and protein in there. The same as flank steak compared to strip loin."

"You can get protein sources from eggs, also beans and lentils, and look to canned [items]. Canned tuna, canned salmon. These are other great sources."

INCORPORATE VITAMINS, SUPPLEMENTS

Johnson says taking vitamins and supplements can also help fill a gap in someone's nutritional intake.

As some can be quite expensive, she says Vitamin D and Omega-3 are the top two she would recommend.

"Vitamin D is pretty inexpensive when it comes to a vitamin. It has so many good important properties to it. Everything from bone building, it's that sunshine vitamin, it can be important for supporting your immune system, helping to boost moods even for people that are afflicted or affected by seasonal affected disorder," said Johnson.

"And Omega-3. So, this is one of those nutrients that the majority, a lot of people, are deficient in. They're not getting enough Omega-3 from their diet. So, you're looking at either a fish oil or a flax seed oil, if you're a vegan or vegetarian."

BETTER SLEEP SCHEDULE

Johnson says getting a good night's sleep is also important.

Some tips she provided to help include:

Take a hot bath before bed to help relax

Incorporate some deep abdominal breathing

Look for some guided sleep apps

Drop the phone time before bed

EXERCISE

Getting a form of exercise is also important when it comes to your health.

"Exercise doesn't have to be super expensive. It doesn't have to be a really expensive gym membership or classes," said Johnson. "Whatever works in your budget. Things that you could do at home, there are thousands of free videos, different types of classes, even pick up yourself something easy like resistant bands. You can use these for a full-body workout. You can train every part of your body with something as simple as this."

Johnson says there are also many different kinds of body weight exercises that cost nothing to achieve at home.

"I know sometimes the classes are a little bit extra motivation, but you know what, there's a lot of free trials that you can look into as well. There's options for you," she said.

from CTV News - Atlantic https://ift.tt/AKgDRzF

[susantaylor01]

How to Remove Gut Fat?

Reducing gut fat, or visceral fat, is crucial for improving overall health and reducing the risk of chronic diseases. This guide provides detailed strategies to help you effectively target and reduce abdominal fat.

Visceral vs. Subcutaneous Fat

Visceral Fat: This type of fat is stored deep within the abdominal cavity, surrounding internal organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which is located just under the skin, visceral fat is metabolically active and can influence various physiological processes. Elevated levels of visceral fat are associated with increased risks of cardiovascular disease, type 2 diabetes, and other health conditions.

Health Risks: High levels of visceral fat can lead to inflammation and insulin resistance, disrupting normal metabolic processes. This can result in higher blood sugar levels, increased blood pressure, and lipid imbalances.

Nutritional Strategies

a. Balanced Diet

Minimize Processed Foods: Processed foods often contain high levels of sugars, unhealthy fats, and additives. These can lead to weight gain and increased visceral fat. Focus on whole foods such as fresh fruits, vegetables, and lean proteins. Read nutrition labels and avoid foods with high sugar content and trans fats.

Increase Fiber Intake: Fiber aids in digestion, helps maintain stable blood sugar levels, and promotes satiety. Include soluble fibers, such as those found in oats, barley, and legumes, which can help lower blood cholesterol and reduce visceral fat. Aim for at least 25-30 grams of fiber daily.

Lean Proteins: Protein supports muscle repair and growth, which can enhance metabolic rate. Choose lean protein sources like chicken breast, fish, tofu, and legumes. Protein-rich foods can also help control appetite and reduce overall calorie consumption.

b. Healthy Fats

Incorporate Monounsaturated and Polyunsaturated Fats: These healthy fats can improve heart health and support fat loss. Sources include avocados, nuts, seeds, and olive oil. Monounsaturated fats, such as those found in olive oil, can help reduce overall body fat and support a healthy metabolism.

Avoid Trans Fats: Trans fats are found in many fried foods, baked goods, and processed snacks. They are linked to increased inflammation and fat accumulation, particularly in the abdominal area. Opt for natural fats and read labels to avoid trans fats.

c.Portion Control and Eating Habits

Portion Sizes: Overeating, even healthy foods, can lead to weight gain. Use smaller plates, measure portion sizes, and be mindful of calorie intake. Eating smaller, more frequent meals can help maintain steady blood sugar levels and prevent excessive hunger.

Mindful Eating: Practice eating slowly and paying attention to hunger and fullness cues. Avoid distractions while eating, such as watching TV or using electronic devices. Mindful eating helps improve digestion and prevents overeating.

Physical Activity

a.Cardiovascular Exercise

Regular Aerobic Exercise: Engaging in aerobic exercises helps burn calories and reduce overall fat, including visceral fat. Activities like brisk walking, jogging, swimming, or cycling can be effective. Aim for 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week.

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity. This approach can increase calorie burn and improve cardiovascular fitness more effectively than steady-state cardio. Examples include sprinting followed by walking or bodyweight circuits.

b. Strength Training

Build Muscle Mass: Strength training, such as weight lifting, bodyweight exercises, or resistance band workouts, helps build muscle. Increased muscle mass boosts resting metabolic rate, aiding in fat loss. Aim to incorporate strength training exercises 2-3 times per week.

Core Exercises: While core exercises alone won’t eliminate visceral fat, they strengthen and tone abdominal muscles. Include exercises like planks, Russian twists, and leg raises to enhance core stability and strength. Combine core workouts with overall body strength training for best results.

Lifestyle Changes

a. Stress Management

Reduce Stress: Chronic stress elevates cortisol levels, which can promote fat storage, particularly in the abdominal area. Implement stress-reducing activities such as mindfulness meditation, deep-breathing exercises, yoga, or engaging in hobbies. Regular physical activity also helps manage stress levels.

Relaxation Techniques: Practice relaxation techniques like progressive muscle relaxation or guided imagery to help manage stress. Regular relaxation can improve emotional well-being and contribute to healthier eating habits.

b. Quality Sleep

Sleep Duration: Aim for 7-9 hours of quality sleep each night. Poor sleep can disrupt hormonal balance, increase appetite, and lead to weight gain. Establish a consistent sleep schedule and create a restful environment to improve sleep quality.

Sleep Hygiene: Practice good sleep hygiene by maintaining a regular sleep schedule, avoiding caffeine and electronic screens before bed, and creating a dark, quiet sleep environment.

c. Hydration

Adequate Water Intake: Drinking sufficient water supports metabolism and digestion. Aim to drink at least 8 cups (2 liters) of water daily, and adjust based on physical activity and climate. Water helps flush out toxins and can reduce feelings of hunger, aiding in weight management.

Hydration and Metabolism: Proper hydration is essential for optimal metabolic function. Dehydration can slow metabolism and impair exercise performance.

d. Avoid Alcohol and Smoking

Limit Alcohol Consumption: Excessive alcohol intake can contribute to fat accumulation and metabolic disturbances. If you choose to drink, do so in moderation. Follow guidelines such as up to one drink per day for women and up to two drinks per day for men.

Quit Smoking: Smoking is associated with increased abdominal fat and various health risks. Seek support and resources to help quit smoking. Reducing or eliminating smoking can improve overall health and assist in weight management.

Monitoring Progress

a. Measure Your Waist

Waist Circumference: Regularly measure your waist circumference to track changes in visceral fat. Use a tape measure around your abdomen at the level of your belly button. A waist circumference greater than 40 inches (102 cm) for men and 35 inches (88 cm) for women may indicate excess visceral fat.

b. Body Composition Assessment

Body Fat Scales: Consider using body composition scales or consulting a healthcare professional for detailed assessments of fat distribution and overall body composition. These tools can provide insights beyond just weight, helping to monitor progress effectively.

c. Set and Review Goals

Realistic Goals: Set achievable, incremental goals for fat loss and fitness improvements. Break down larger goals into smaller milestones to maintain motivation and track progress effectively.

Regular Review: Periodically review your progress and adjust your strategies as needed. Celebrate successes and make necessary changes to stay on track.

7-second “tea ritual" eats through 57lbs of belly flab

Conclusion

Reducing gut fat involves a multifaceted approach that integrates dietary changes, physical activity, and lifestyle modifications. By focusing on a balanced diet, regular exercise, stress management, and healthy habits, you can effectively reduce visceral fat and improve overall health. Consistency, patience, and a holistic approach are key to achieving long-term success.

[weightlosecenter]

Obesity Is More Dangerous Than You Think: A Wake-Up Call

Obesity is more than just a number on the scale it’s a complex health condition with far-reaching consequences. While many are aware that being overweight can lead to various health issues, the full extent of its dangers is often underestimated. In Delhi and the surrounding NCR region, the growing prevalence of obesity has sparked a surge in demand for specialized medical care, including consultations with Obesity Surgeon in Delhi

The Hidden Dangers of Obesity

Obesity is linked to a host of serious health conditions that go beyond the obvious issues like joint pain and fatigue. It increases the risk of developing chronic diseases such as:

Heart Disease: Excess body fat can lead to high blood pressure and high cholesterol, which are significant risk factors for heart disease. Obesity puts extra strain on the heart, potentially leading to heart attacks or stroke.

Type 2 Diabetes: Obesity is a major risk factor for type 2 diabetes. The body’s cells become resistant to insulin, causing high blood sugar levels that can lead to severe complications if not managed properly.

Sleep Apnea: Excess weight can cause the tissues in the throat to collapse during sleep, leading to obstructive sleep apnea. This condition disrupts sleep and can lead to daytime fatigue, cardiovascular issues, and more.

Certain Cancers: Research has linked obesity to an increased risk of several types of cancer, including breast, colon, and endometrial cancers.

Liver Disease: Non-alcoholic fatty liver disease (NAFLD) is common in individuals with obesity and can lead to liver inflammation, cirrhosis, and even liver cancer.

Mental Health Issues: Obesity can also impact mental health, contributing to depression and anxiety. The social stigma associated with being overweight can exacerbate these issues.

Why Professional Help Matters

Addressing obesity requires more than just a change in diet and exercise. For many, professional intervention is necessary to achieve and maintain a healthy weight. In Delhi NCR, several weight loss centers and obesity surgeons offer specialized services to tackle this pressing issue.

Obesity Surgeons in Delhi are trained to help patients through surgical options like bariatric surgery, which can significantly aid in weight loss and improve related health conditions. Procedures such as gastric bypass, sleeve gastrectomy, and adjustable gastric banding are tailored to individual needs and health conditions, providing a more effective long-term solution for many patients.

Weight Loss Centers in Delhi NCR provide comprehensive weight management programs that include personalized diet plans, fitness regimes, and behavioral therapy. These centers offer a holistic approach to weight loss, addressing both the physical and psychological aspects of obesity.

Taking the First Step

If you’re struggling with obesity, seeking help from a qualified obesity surgeon in Delhi or a reputable Weight loss center in Delhi NCR can be a game-changer. These professionals can provide the guidance, support, and medical interventions needed to tackle obesity effectively.

Don’t wait until obesity leads to more severe health problems. Consult with a specialist today to explore the options available and take the first step toward a healthier, more fulfilling life. Remember, addressing obesity is not just about losing weight — it’s about improving your overall health and quality of life.

[sehaaonline]

Mother and Child Care - Your Questions Answered

Motherhood is something special that only women can tell- it is a blessing by God that women have; with the great blessing comes great responsibility. After delivery, you and your child need the utmost care, the best precautious equipment, and safety to make the best for your little one. The equipment can help a feeding mother cope with her personal and professional life, make her baby safe, and work in correspondence with maternal life and normal life.

# Why are child and mother care equipment important?

When a mother gives birth to a child, it is a wonderful experience. It is important to take the best possible care of both the infant and the mother, both medically and clinically. Sehaaonline offers the best mother and child care accessories and supplies in Dubai. It is important to maintain a close eye on your cleanliness and your baby's health. It is critical to have baby care items on hand after giving birth. Mother and child care equipment, in addition to baby care items, are essential. We sell all of the basics and medical care products needed for the mother and infant to grow infection-free.

We sell quality graded mother and child care products in the United Arab Emirates. Sehaaonline’s exclusive brands in mother and child care equipment are- Alcatel, Alpremio, APEX, Bebitza, Bort, Devon, Fellowes, HoMedics, I-Ming, iHealth, Lytess, Medela, Pharmaplast, Seventh Generation, Switel, Visiomed, Mievida, Adore, and Rompa.

# What are the types of mother and child care medical equipment available in Dubai?

Sehaaonline provides a comprehensive selection of baby care devices and child care accessories, as well as the best mother-child care devices. Abdominal binders, air humidifiers, air purifiers, breast pumps, digital thermometers, feeding covers, hand wash, milk powder mixer, steam sterilizer, DVT Pump, and breastfeeding blankets are examples of mother and child care accessories. Video cameras, nose cleaners, pediatric wheelchairs, child thermometers, bottle warmers, baby wraps, baby training trousers, baby pillows, baby monitors, baby hygiene, baby pillows, and air purifiers are among our infant care items and baby care accessories.

# What are abdominal binders?

During pregnancy, belly bands or abdominal binders are used to support the lower back and abdomen. These flexible support garments may offer numerous advantages to active pregnant women, particularly during the second and third trimesters. Core strength is affected after birth due to constant contractions. Muscles and ligaments that have been stretched and strained throughout pregnancy must recover. Weakness, when combined with the arduous job of caring for a baby, can be difficult and result in injury.

Many women find that wearing a belly band after giving birth provides additional support to the abdomen and lower back, reducing discomfort. A belly band can help women who have had abdominal muscle separation (diastasis recti) by physically bringing the abdominal muscles back together. This, when combined with particular exercises, may help to close the gap between the abdominal muscles.

Remember that a belly band is only a temporary solution. It does not address the underlying problem or malfunction. By supporting the abdomen, it might "switch off" the muscles beneath, resulting in long-term weakening.

# Why are air purifiers and air humidifiers important for mother and child?

Maternal and children are people with low resistance, and the respiratory environment and air quality needs are more stringent. Pregnant women, especially those who suffer from allergic rhinitis, are extremely sensitive both physically and psychologically, especially throughout pregnancy. They are unable to take medication while pregnant.

The health of pregnant women has a direct impact on the development and health of the fetus. The dangers of formaldehyde in new homes, on the other hand, are widely documented- formaldehyde has previously been designated as a major carcinogen by the World Health Organisation's International Agency for Research on Cancer, and it is thought to be linked to nasopharyngeal carcinoma, sinus cancer, lung cancer, and blood cancer. Hence it is important to get air purifiers during child care.

 # Why are breastfeeding machines important?

If you're breastfeeding your infant, you're surely aware that a breast pump can come in helpful at times. Breast pumps are medical equipment that is controlled by the Food and Drug Administration in many countries. The pumps can improve the lactose supply and relieve the engorged breasts. They also ease the clogged ducts and relieve pain. It makes it easy for the nursing baby.

Breast pumps are made up of three parts: a breast shield that fits over the nipple, a pump that creates a vacuum to express (or pump) milk, and a detachable container for collecting milk.

Pumps can be motorized or manual. Pumps that are powered might be powered by batteries or by a cord that plugs into an electrical outlet. You can also buy pumps for the car as these are portable with the adapter of the vehicle. Single pumps remove milk from one breast, but double pumps extract milk from both.

# How to handle the newborn baby?

Wash your hands (or use a hand sanitizer)- Because newborns do not have a robust immune system, they are vulnerable to illness. Ensure that everyone who comes into contact with your baby has clean hands.

Support the baby's head and neck- When carrying your infant upright or laying your baby down, cradle the head and support the head.

Never shake a newborn- Shaking can cause brain hemorrhage and even death. If you need to wake your baby, tickle his or her feet or gently blow on a cheek instead of shaking.

Secure baby in the carrier, stroller, or car seat- Limit any exercise that could be overly rough or bouncy.

[siddhidheniya]

Considering Options For Liposuction In Hyderabad & Others

The desire to enhance your appearance and feel confident in your own skin is a natural human impulse. Hyderabad, a vibrant city in India, offers a flourishing medical tourism scene, attracting patients seeking high-quality cosmetic procedures at competitive costs. This blog delves into four popular cosmetic surgery options in Hyderabad: liposuction in hyderabad, breast augmentation in hyderabad, neck lift surgery in hyderabad, and facelift treatment in hyderabad.

Liposuction in Hyderabad

Liposuction, also known as lipoplasty, is a surgical procedure that removes unwanted fat deposits from specific areas of the body. It's not a weight-loss solution but rather targets stubborn fat pockets resistant to diet and exercise. Liposuction in Hyderabad can address concerns like:

Love handles

Tummy bulge

Thighs

Arms

Chin

Benefits of Liposuction in Hyderabad:

Body contouring: Liposuction sculpts specific areas, creating a more toned and defined physique.

Improved self-confidence: By addressing bothersome fat deposits, liposuction can boost self-esteem and body image.

Minimal scarring: With advanced techniques, liposuction scars are often small and fade significantly over time.

Things to Consider for Liposuction in Hyderabad:

Realistic expectations: Liposuction results in smoother contours, not dramatic weight loss.

Maintaining a healthy lifestyle: Liposuction is most effective for those committed to a healthy diet and exercise routine.

Choosing a qualified surgeon: Board-certified plastic surgeons with experience in liposuction procedures are crucial for safety and optimal results.

Breast Augmentation in Hyderabad

Breast augmentation, also known as mammoplasty, is a surgical procedure designed to enhance the size and shape of the breasts. It can address concerns like:

Small breasts

Uneven breasts

Loss of breast volume after pregnancy or weight loss

Types of Breast Augmentation in Hyderabad:

The types of breast augmentation in Hyderabad are as follows: 

Silicone gel implants: The most common type, offering a natural look and feel.

Saline implants: Less expensive, but may feel less natural.

Fat transfer: Using your own fat for breast enhancement, offering a natural result but requiring additional procedures.

Benefits of Breast Augmentation in Hyderabad:

Improved body proportions: Breast augmentation can create a more balanced and aesthetically pleasing silhouette.

Enhanced self-esteem: Feeling confident about your breasts can significantly impact your overall self-image.

Variety of implant options: Surgeons in Hyderabad can offer personalized solutions based on your desired size, shape, and body type.

Things to Consider for Breast Augmentation in Hyderabad:

Risks and complications: Discuss potential risks like infection, capsular contracture, and implant rupture with your surgeon.

Long-term commitment: Breast implants typically require replacement after 10-15 years.

Choosing the right implant: Surgeon expertise and thorough pre-operative consultations are essential for choosing the most suitable implant type and size.

Neck Lift Surgery in Hyderabad

Neck lift surgery in Hyderabad, also known as cervicoplasty, addresses signs of aging in the lower face and neck. It targets loose skin, sagging jowls, and platysmal bands (vertical neck muscles).

Benefits of Neck Lift Surgery in Hyderabad:

Younger-looking jawline: Neck lift surgery tightens the underlying muscles and removes excess skin, creating a more defined jawline.

Reduced appearance of wrinkles and folds: The procedure smooths the skin on the neck and lower face, minimizing wrinkles and providing a more youthful appearance.

Improved self-confidence: Feeling comfortable and confident in your appearance can significantly enhance your well-being.

Things to Consider for Neck Lift Surgery in Hyderabad:

Recovery time: While minimally invasive techniques exist, neck lift surgery typically involves a longer recovery period than some other cosmetic procedures.

Scarring: Although strategically placed incisions minimize visibility, some scarring is inevitable.

Maintaining results: A healthy lifestyle and proper skincare routine can help extend the longevity of your neck lift results.

Facelift Treatment in Hyderabad

A facelift, also known as rhytidectomy, is a surgical procedure designed to address the visible signs of aging on the face and upper neck. It targets sagging skin, wrinkles, and deep folds.

Benefits of Facelift Treatment in Hyderabad:

Reduced Wrinkles and Fine Lines: Facelift surgery effectively smooths out wrinkles and creases on the face, particularly around the eyes, cheeks, and mouth. This can significantly reduce the visible signs of aging and create a smoother, more youthful complexion.

Lifted and Tightened Skin: The procedure addresses sagging skin, a common concern as we age. By tightening the underlying facial muscles and removing excess skin, facelift treatment creates a more lifted and contoured appearance. This can significantly improve your jawline definition and overall facial harmony.

Enhanced Self-Confidence: Feeling good about your appearance can have a profound impact on your self-esteem and confidence. By addressing visible signs of aging, a facelift can boost your confidence and make you feel more comfortable and empowered in your own skin.

Long-lasting Results: While no cosmetic procedure can stop the aging process entirely, facelift surgery typically provides long-lasting results that can be enjoyed for several years. This allows you to experience the benefits of a more youthful appearance for an extended period.

Things to Consider for Facelift Treatment in Hyderabad

Before deciding on facelift surgery in Hyderabad, it's crucial to weigh the benefits against the following factors:

Realistic Expectations: It's essential to have realistic expectations about the outcome of facelift surgery. While it can significantly improve the visible signs of aging, it cannot completely erase them. Discuss your desired results with your surgeon to ensure they are achievable and align with their expertise.

Risks and Complications: Like any surgery, facelift procedures carry inherent risks and potential complications. These can include infection, bleeding, scarring, and temporary nerve numbness. Thoroughly discuss these risks with your surgeon and understand how they will be managed.

Recovery Time: Facelift surgery typically involves a recovery period of several weeks. During this time, you may experience swelling, bruising, and discomfort. It's essential to factor in the recovery time and ensure you can dedicate the necessary time for healing.

Financial Considerations: The cost of facelift surgery in Hyderabad can vary depending on the surgeon's experience, the complexity of the procedure, and the chosen facility. Be prepared to discuss the associated costs with your surgeon and explore financing options if needed.

Choosing a Qualified Surgeon: Selecting a board-certified plastic surgeon with extensive experience in facelift procedures is crucial. Research their qualifications, portfolio, and patient reviews to ensure they are the right fit for your needs.

Conclusion:

Considering cosmetic surgery is a personal decision that requires careful consideration. Hyderabad offers a wide range of options for procedures like liposuction in hyderabad, breast augmentation in hyderabad, neck lift surgery in hyderabad, and facelift treatment in hyderabad. By understanding the benefits and potential drawbacks of each option, you can make an informed decision that aligns with your aesthetic goals and overall well-being. Remember, choosing a qualified and experienced surgeon is paramount to achieving optimal results and ensuring a safe and positive cosmetic surgery experience in Hyderabad.

[loanbud14]

Bust Max: Natural Ways to Enhance Your Bust Size

Enhancing bust size is a common desire among women seeking to improve their body image and confidence. While genetics play a significant role in determining breast size, there are natural ways to maximize bust size without resorting to surgery. This comprehensive guide covers effective methods, including exercises, diet, and lifestyle changes, to help you naturally achieve your desired Bust max.

Understanding Bust Size

What Determines Bust Size?

Several factors influence bust size, including genetics, hormonal levels, body weight, and overall health. While it's challenging to alter genetics, other factors can be managed to enhance bust size.

The Role of Hormones

Hormones such as estrogen and progesterone play a crucial role in breast development. During puberty, pregnancy, and menstrual cycles, these hormones can cause changes in breast size and shape.

Natural Ways to Enhance Bust Size

Targeted Exercises

Specific exercises can strengthen the pectoral muscles beneath the breasts, making them appear larger and firmer.

Practical Exercises for Bust Enhancement:

Push-Ups: Strengthen the chest muscles and improve overall bust appearance.

Chest Presses: Use dumbbells or a resistance band to target the pectoral muscles.

Chest Flies: Open and close your arms while holding weights to work the chest muscles.

Balanced Diet

Nutrition plays a vital role in overall health and can influence bust size. Consuming foods supporting hormonal balance and essential nutrients can promote breast growth.

Critical Nutrients for Bust Enhancement:

Proteins: Essential for tissue growth and repair.

Healthy Fats: Support hormonal health and breast tissue development.

Phytoestrogens: Found in foods like soy, flax seeds, and chickpeas, they mimic estrogen in the body.

Vitamins and Minerals: Vitamins A, C, and E, along with minerals like zinc and selenium, support overall breast health.

Herbal Supplements

Several herbal supplements are believed to enhance bust size by mimicking the effects of estrogen.

Popular Herbal Supplements:

Fenugreek: Contains phytoestrogens that may promote breast tissue growth.

Fennel Seed: Known for its estrogen-like properties.

Saw Palmetto: Balances hormones and supports breast growth.

Wild Yam: Contains diosgenin, which can be converted into estrogen in the body.

Massage Techniques

Regular breast massage can improve blood circulation and stimulate breast tissue growth. Natural oils, such as almond or olive oil, can enhance the massage's benefits.

How to Perform Breast Massage:

Use gentle, circular motions.

Apply consistent, moderate pressure.

Massage for at least 10 minutes daily.

Proper Posture

Maintaining good posture can make your bust appear larger and more lifted. Practice standing straight with your shoulders back and chest out.

Myths and Misconceptions About Bust Enhancement

Only Surgery Can Increase Bust Size

While surgery can provide immediate results, natural methods can also enhance bust size, though they may take longer to show results.

Supplements Alone Can Increase Bust Size

Supplements can aid in bust enhancement combined with a balanced diet and regular exercise, but they are not a standalone solution.

Exercises Make Breasts Smaller

Targeted exercises strengthen the chest muscles, making the breasts appear more prominent and firmer, not smaller.

Scientific Insights into Bust Enhancement

The Role of Estrogen

Estrogen is crucial for breast development. Foods and supplements that increase estrogen levels can promote breast growth.

Impact of Nutrition

Adequate nutrition supports overall health and can influence hormone levels, indirectly affecting bust size.

Tips for Enhancing Bust Size Naturally

Incorporate Strength Training

Include chest-focused strength training exercises in your fitness routine to enhance your bust appearance.

Eat a Balanced Diet

Ensure your diet includes sufficient proteins, healthy fats, and phytoestrogens to support breast tissue growth.

Consider Herbal Supplements

Before starting any herbal supplements, please consult with a healthcare provider to ensure they are safe and suitable for you.

Practice Regular Massage

Incorporate breast massage into your daily routine to stimulate growth and improve circulation.

Maintain Good Posture

Practice good posture to enhance the appearance of your bust and support overall health.

Read More: Height Growth Maximizer

Conclusion

Enhancing bust size naturally involves a combination of targeted exercises, a balanced diet, herbal supplements, and lifestyle changes. By understanding the factors influencing bust size and implementing these natural methods, you can achieve a fuller, more confident bust without surgery. Patience and consistency are crucial to seeing results, so stick with these practices for the best outcome.

[fitnessthought]

Dascha Polanco Weight Loss: Transformation Diet, Workout

Dascha Polanco, celebrated for her role as Daya Diaz in Netflix’s “Orange Is the New Black,” had aspirations of acting from a young age. However, her weight became a significant personal obstacle. She once reflected, “A lot of my life as a young adult has been influenced by how people will accept me… I was very fearful of going out on auditions and being told, ‘Well you have to lose weight, your hair is curly’”.

Turning Point: Role of Daya Diaz and Beyond

After a stint in nursing, Dascha experienced a pivotal moment. She realized her beliefs about her weight were self-imposed barriers. This epiphany led her to audition for various roles while simultaneously embarking on a weight loss journey.

FULL FAT-BURNING MODE!

Her decision bore fruit swiftly. Within six months, she landed the role of Daya in “Orange Is the New Black,” which proved to be a significant career breakthrough. This role not only showcased her acting prowess but also marked the start of her physical transformation.

Dascha Polanco Weight Loss Regimen

Dascha’s approach to weight loss was methodical and disciplined. Her diet included egg whites with truffles for breakfast, abundant papayas for fiber, and a focus on Dominican vegetables like yams and yucca. She emphasized, “The most important thing is to always eat after you work out. So after I am done with a workout I have a grilled chicken with vegetables”. Her workout routine was diverse, including cardio, squatting, and cycling, tailored to her preferences and lifestyle.

Workout Routine

Dascha Polanco’s fitness regimen is a mix of high-intensity and low-impact exercises, along with strength training and cardio. Here’s a breakdown:

Wednesday: 40-minute High-Intensity Interval Training (HIIT) on equipment like an elliptical, treadmill, or rowing machine.

Friday: A combination of a 45-minute gentle yoga class and a 25-minute low-impact hiking session, followed by 30 minutes of mountain biking.

Saturday: A 50-60 minute speedwork session on the Elliptical/Treadmill.

Sunday: Rest day.

FULL FAT-BURNING MODE!

Her routine starts with a 10-minute warm-up focusing on flexibility exercises and stretches, followed by cardiovascular exercise using Tabata intervals. She then moves on to strength training exercises targeting the lower body, including squats, lunges, and single-leg deadlifts with resistance bands. She concludes with vigorous cardio workouts featuring sprints and HIIT sessions.

Diet Plan

Dascha Polanco’s diet is inspired by the traditional Dominican diet, rich in fruits, vegetables, and lean protein. Here’s a glimpse of her daily diet:

Breakfast: Not specified.

Lunch: 3 cups of chopped romaine lettuce with cucumber and tomatoes, topped with 2 tablespoons of hempseed dressing, shredded carrots, red pepper flakes, and crumbled goat cheese (optional).

Evening Snack: 1 piece of fruit (like apple or grapes) and 1 tablespoon of ground flaxseed.

Dinner: 4 ounces of grilled chicken breast or fish, steamed vegetables (such as broccoli and cauliflower), and 1 cup of brown rice.

Dascha is not a vegan. Her diet plan emphasizes fresh, local ingredients, making it nutritious and affordable. This combination of a healthy diet and regular exercise helps her maintain her fitness and energy levels.

The Impact of Transformation

Dascha’s transformation was not just physical. She also embarked on a journey of self-love and acceptance. She admitted, “I could not find self-love. I always thought that self-love would come from outside. But I was wrong”. This realization was crucial in her journey, underscoring the importance of internal acceptance over external validation.

Becoming a mother at 17 added complexity to her life. Juggling motherhood and career aspirations, Dascha’s story is one of resilience and determination. Her journey resonates with many, especially those grappling with similar challenges.

Facts about Dascha Polanco

Early Education and Career Shift: Dascha Polanco graduated with a Bachelor of Psychology from Hunter College. Initially, she worked in the healthcare sector with aspirations of becoming a nurse, a path she pursued before her acting career took off.

Advocacy for Body Positivity with Dove: Beyond her acting, Dascha has teamed up with Dove on its self-esteem project. This initiative focuses on teaching young girls about self-acceptance and self-love, highlighting her commitment to positive body image.

Net Worth Achievement: As of the information available, Dascha Polanco has an estimated net worth of $5 million dollars. This reflects not just her success as an actress but also her impact as a public figure.

Role in “Orange Is the New Black”: In the Netflix series, Dascha’s character, Daya, faces life in prison and becomes involved in the prison’s drug trade, showcasing her ability to portray complex and challenging roles.

Inspiration from ‘Rocky’: Dascha finds motivation for her fitness goals from the classic film “Rocky.” She often watches Sylvester Stallone’s iconic movie during her workouts, combining her love for cinema with her fitness regime.

FAQs about Dascha Polanco Weight Loss and Before & After Journey

Q: What sparked Dascha Polanco’s decision to lose weight?

A: Dascha Polanco was inspired to lose weight due to the challenges she faced with her body image, which she felt were hindering her acting aspirations. This led her to change her lifestyle and focus on her health.

Q: How much weight has Dascha Polanco lost?

A: Dascha Polanco has impressively lost between 30 to 40 pounds, going from around 230 pounds to about 174 pounds.

Q: Can you describe Dascha Polanco’s diet during her weight loss?

A: Dascha Polanco’s diet focused on nutritious foods. She included egg whites and protein shakes for breakfast, fiber-rich papayas, and wholesome Dominican vegetables. She avoided fast and processed foods, emphasizing healthy eating, especially post-workout.

Q: What type of exercise routine did Dascha Polanco follow?

A: Dascha Polanco’s exercise routine was varied and personalized. It included cardio workouts, squats, and cycling, with an emphasis on exercises that were both enjoyable and effective for her.

Q: How did Dascha Polanco’s weight loss journey affect her acting career?

A: Dascha Polanco’s journey has likely enriched her acting career by enhancing her confidence and allowing her to take on diverse roles with a renewed sense of self.

Q: What role did self-acceptance play in Dascha Polanco’s weight loss journey?

A: Self-acceptance was a key factor in Dascha Polanco’s journey. She learned that true self-love comes from within, which was a turning point in her transformation.

Dascha Polanco’s weight loss story is more than a physical transformation. It’s a narrative of overcoming mental barriers, embracing self-love, and breaking stereotypes. Her journey is a reminder that personal beliefs can be the biggest hurdles and that changing them can open new doors to success and fulfillment.

[shapetrail1]

5 Must-Have Items for Beginners

Introduction:

Starting a fitness journey can be exciting and challenging, especially for beginners. As you embark on this path towards a healthier lifestyle, having the right fitness gear can make a significant difference in your progress and overall experience.Congratulations on starting your fitness journey! To ensure success, you should keep five essential things in mind. This blog post will provide all the details to kickstart your fitness journey and achieve your goals immediately! Prepare to take immediate action and make notable advancements towards your objectives. Whether you aim to lose weight, build muscle, or feel stronger and healthier overall, these tips will help you get there. So let's dive in and get started!

Comfortable Athletic Shoes:

Investing in comfortable and supportive athletic shoes is crucial for any fitness beginner. Whether you're hitting the gym, running, or attending a fitness class, proper footwear will provide stability and cushioning and protect your feet from potential injuries. Look for shoes that suit your activity and offer a good fit, adequate arch support, and shock absorption.

Workout Apparel:

Wearing appropriate workout apparel can enhance your comfort and performance during exercise. Opt for moisture-wicking fabrics that help keep you cool and dry, especially during intense workouts. Selecting clothes that offer enough support and allow you to move freely is essential. Don't forget to invest in a well-fitting sports bra for women to ensure proper breast support and minimize discomfort.

Fitness Tracker:

A fitness tracker is a valuable tool for beginners to monitor and track their progress. These wearable devices can measure your heart rate, count steps, estimate calorie burn, and provide insights into your sleep patterns. By setting fitness goals and tracking your activity, you can stay motivated, measure your improvements, and make informed decisions about your training regimen.

Resistance Bands:

Resistance bands are necessary for anyone seeking to enhance their strength training regimen without breaking the bank. These versatile tools can be employed for many exercises, making them an ideal addition to any workout routine.s. They provide resistance throughout the entire range of motion, helping to build strength, improve muscle tone, and increase flexibility. Resistance bands are lightweight and portable, making them ideal for home workouts or on the go.

Water Bottle:

Staying hydrated is essential for optimal performance and overall health. Invest in a durable and BPA-free water bottle you can carry during workouts. Proper hydration helps regulate body temperature, supports joint lubrication, and aids in the delivery of nutrients to muscles. Remember to drink water before, during, and after your exercise sessions to replenish lost fluids.

Conclusion:

As a fitness beginner, having the right gear can set you up for success on your journey toward a healthier lifestyle. From comfortable athletic shoes and workout apparel to a fitness tracker, resistance bands, and a trusty water bottle, these essential items will support your progress, keep you motivated, and enhance your overall fitness experience. Remember, investing in quality gear is an investment in your well-being. So, gear up, stay committed, and enjoy the rewarding benefits of your fitness endeavors!

[hemasuresh1112]

Weight Loss and Muscle Building: Achieving Your Fitness Goals

Are you struggling to shed those extra pounds while also trying to build lean muscle? Don't worry; you're not alone. Weight loss and muscle building often go hand in hand for individuals looking to transform their bodies and improve overall fitness. However, it can be a challenging journey without the right knowledge and approach. In this article, we will delve into effective strategies that can help you achieve your weight loss and muscle-building goals.

Understanding the Connection

Before we dive into the strategies, let's understand the connection between weight loss and muscle building. While these two goals might seem contradictory at first, they are actually closely intertwined. When you embark on a weight loss journey, you aim to reduce overall body fat, which can also result in muscle loss. On the other hand, when you focus solely on muscle building, it can lead to weight gain due to an increase in muscle mass. The key is to strike a balance between the two.

Create a Calorie Deficit

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn. However, it is crucial to maintain an appropriate balance to ensure you don't lose muscle mass in the process. Consuming too few calories can lead to muscle breakdown, hindering your muscle-building goals.

Aim for a moderate calorie deficit of around 500 to 750 calories per day. This will allow you to lose weight at a steady and sustainable pace without sacrificing muscle mass. Combine this with a balanced macronutrient distribution to support muscle growth and repair.

Optimize Your Nutrition

Proper nutrition is paramount for both weight loss and muscle building. Focus on consuming whole, nutrient-dense foods that provide a balance of protein, carbohydrates, and healthy fats. Protein is particularly crucial for muscle building, as it aids in muscle repair and growth.

Include lean protein sources such as chicken breast, fish, tofu, and legumes in your diet. Complex carbohydrates like whole grains, fruits, and vegetables provide energy for workouts and aid in recovery. Healthy fats from sources like avocados, nuts, and olive oil are essential for hormone production and overall health.

Resistance Training

When it comes to building muscle, resistance training is key. Incorporate a well-rounded strength training program into your fitness routine. This can include exercises such as weightlifting, bodyweight exercises, and resistance bands.

Focus on compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, and pull-ups. These exercises stimulate the production of growth hormones and help build lean muscle mass.

Cardiovascular Exercise

While resistance training is crucial for building muscle, don't neglect cardiovascular exercise. Cardio helps burn calories, improve cardiovascular health, and aid in weight loss. Incorporate activities like jogging, cycling, swimming, or high-intensity interval training (HIIT) into your routine.

Find a balance between resistance training and cardio that suits your goals and preferences. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, along with strength training exercises twice a week.

Adequate Rest and Recovery

Many people underestimate the importance of rest and recovery in achieving their weight loss and muscle-building goals. Rest days are crucial for allowing your muscles to repair and grow stronger. Overtraining can lead to muscle breakdown and hinder your progress.

Ensure you get enough sleep to support your body's recovery process. Aim for 7 to 9 hours of quality sleep each night. Additionally, incorporate active recovery techniques like foam rolling, stretching, and yoga to promote flexibility and reduce muscle soreness.

Supplementation

While not necessary, certain supplements can complement your weight loss and muscle-building efforts. They should be used as a supplement to a healthy diet and exercise routine, not as a replacement.

One supplement worth considering is Sonofit, a premium protein powder designed to support muscle growth and recovery. It provides a convenient and high-quality source of protein, essential amino acids, and other nutrients. You can learn more about Sonofit and its benefits here.

Remember to consult with a healthcare professional or a registered dietitian before adding any supplements to your routine.

Stay Consistent and Patience

Last but not least, staying consistent and patient is vital throughout your weight loss and muscle-building journey. Results take time and effort. Don't get discouraged if progress seems slow at times. Stay committed to your nutrition and exercise plan, and the results will follow.

Track your progress, take photos, and measure your body composition regularly. Celebrate small victories along the way to stay motivated and focused on your long-term goals.

Conclusion

Achieving weight loss and muscle building simultaneously requires a balanced approach that combines proper nutrition, resistance training, cardiovascular exercise, rest, and supplementation when necessary. Remember, it's a journey, and the most important thing is to stay consistent, patient, and committed to your goals. By following these strategies, you'll be well on your way to achieving the body transformation you desire.

[fit2b]

Much has been written about how to strengthen the breast area — both from musculoskeletal and autonomic/automatic standpoints — and I suppose, like most things, the discussion boils down to a “use it or lose it” mantra. The thing is, the way I used my breasts while feeding my kids isn’t the way I “use” them now. Breasts are awesome, serving a wide variety of roles — functional, provisional, and pleasureful. We have to talk about how we keep this area active and healthy for life.

Here are 3 Great Chest Exercises

1. Declined Bench Press — I was taught that a 10% decline recruited 30% more muscle fibers when I was getting my degree in Exercise & Sport Science. So a decline press is like the typical bench press where you lay down and press some weight up and down, except the head is declined lower than the body. If you have diastasis recti, I recommend an incline bench press which is an easier transition.

2. Upright Banded Presses — Using stretchy exercise bands really broadens your fitness horizons because they allow you to remain upright for resistance work. Whenever you don't have to bend over, lay down, or lean back to get a workout, you'll be taking some pressure off your abs while still using them! Putting a band around your back and pressing it forward offers a type of "bench press" motion - minus having to lay down. Here are a few of our banded workout routines on Wholesome Workouts for the Whole Family.

Bands & Balance

https://fit2b.us/mts-balanced/?fbclid=IwAR1E-swEMoQ1BD2qmfyoK5TvYKNyf-RWTjE1t6HKT43q7nqoxZfXTHCourI

Circuit Workout

https://fit2b.us/circuit-workout/?fbclid=IwAR2cOoIR34qnC-W7RFZ2ovYQKc31_Ch0fQ9Lp41k_hfTuA7_cL0QZy_FspU

Kelly’s Big Band Workout

https://fit2b.us/mts-kellys-big-band-workout/?fbclid=IwAR0mG74J5TxAQ3Ro1ogOGECQZA6_aHukMjKq_hecUVFwIXzN6y5pqnXZmcU

Big {Little} Band Workout

https://fit2b.us/mts-big-little-band-workout/?fbclid=IwAR3ltU5IUxNk0dqeATlG0tPqkxweBDOj6xbJwqJmGczqKBsYJR0SiiLsfeo

Beth’s Big Band Routine

Big {Longer} Circle Band Workout

https://fit2b.us/big-longer-circle-band-workout/

3. Pushups — No weights at home? No problem! You can do pushups, which are really just a plank going up and down. If you have a Diastasis Recti (ab gap) in your belly, you can modify your pushup or plank by putting your hands on a wall or sturdy chair. Using a higher surface will still work your pectorals while reducing some pressure on your linea alba. If you want to learn how to plank safely and correctly with proper progression, watch this FREE video here:https://fit2b.us/can-i-do-planks-diastasis-recti/

or do a web search for "Fit2B Planks"

#fit2b #breasthealth #chestfitness #goodbras #badbras #liftthegirls #checkyourbreasts #str

[susantaylor01]

How to Remove Fat from Back

Reducing fat from the back involves a comprehensive approach that includes dietary changes, targeted exercises, and lifestyle adjustments. Here’s a detailed guide on how to effectively reduce back fat:

1. Dietary Adjustments

a. Create a Caloric Deficit

Caloric Deficit: To lose fat, including back fat, you need to consume fewer calories than you burn. Calculate your daily caloric needs and aim to consume slightly fewer calories than that amount.

Track Intake: Use a food diary or app to track your calorie intake and ensure you’re maintaining a caloric deficit.

b. Focus on a Balanced Diet

Lean Proteins: Incorporate proteins like chicken breast, fish, tofu, and legumes. Proteins help build muscle and increase satiety.

Whole Grains: Choose whole grains like brown rice, quinoa, and oats instead of refined grains. They are more nutritious and help you feel fuller longer.

Fruits and Vegetables: Eat a variety of fruits and vegetables. They are low in calories, high in fiber, and rich in essential vitamins and minerals.

c. Limit Processed Foods and Sugars

Avoid Sugary Foods: Reduce intake of sugary snacks, drinks, and desserts. These can lead to weight gain and increased fat accumulation.

Minimize Processed Foods: Processed foods often contain unhealthy fats and added sugars that can contribute to fat gain.

d. Stay Hydrated

Drink Water: Aim for 8-10 glasses of water a day. Proper hydration aids metabolism and helps reduce water retention that can cause bloating.

Limit Alcohol: Excessive alcohol can contribute to weight gain and fat accumulation, including in the back.

2. Physical Activity

a. Cardiovascular Exercise

Types: Engage in cardio exercises such as running, cycling, swimming, or brisk walking. These help burn calories and reduce overall body fat, which can include back fat.

Frequency: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week.

b. Strength Training

Full-Body Workouts: Include full-body strength training exercises to build muscle and boost metabolism. This helps in overall fat reduction.

Back-Specific Exercises: Incorporate exercises that target the back muscles to tone and define the area. Examples include:

Rows: Use dumbbells, a barbell, or a resistance band to perform bent-over rows.

Lat Pulldowns: Use a lat pulldown machine or resistance bands to work the upper back.

Pull-Ups/Chin-Ups: If you’re able, these exercises are excellent for targeting the back.

Deadlifts: This compound movement works multiple muscle groups, including the back.

c. Core Strengthening Exercises

Core Workouts: Strengthening your core can help improve posture and support back muscles. Include exercises like planks, side planks, and bird-dogs.

3. Lifestyle Changes

a. Adequate Sleep

Sleep Duration: Aim for 7-9 hours of quality sleep each night. Poor sleep can lead to weight gain and increased fat accumulation.

Sleep Routine: Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

b. Stress Management

Reduce Stress: High stress levels can lead to increased cortisol, which is associated with fat retention, including in the back. Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga.

c. Avoid Sedentary Behavior

Increase Activity: Avoid long periods of sitting. Incorporate movement into your day, such as taking breaks to stretch or walk.

4. Specific Exercises for Back Fat Reduction

a. Upper Back Exercises

Reverse Flys: Perform with dumbbells or resistance bands to target the rear deltoids and upper back.

Face Pulls: Use a cable machine or resistance bands to pull towards your face, targeting the upper back and shoulders.

b. Lower Back Exercises

Hyperextensions: Perform on a hyperextension bench or stability ball to strengthen the lower back.

Good Mornings: Use a barbell or body weight to perform this exercise, focusing on hinging at the hips and engaging the lower back muscles.

c. Total Body Workouts

Compound Movements: Incorporate exercises that work multiple muscle groups, such as squats and deadlifts. These help increase overall muscle mass and metabolism, aiding in fat loss.

Ancient “Mountain Tea” activates 24/7 fat-burning

5. Consistency and Patience

Long-Term Commitment: Fat loss takes time and consistent effort. Stick with your dietary and exercise routine to see gradual results.

Monitor Progress: Track your progress through measurements, progress photos, or how your clothes fit. Avoid focusing solely on the scale.

6. Consult a Professional

Personalized Guidance: If you’re struggling to achieve results or have specific health concerns, consider consulting a fitness trainer or nutritionist. They can provide personalized advice and help you adjust your approach.

By integrating these dietary, exercise, and lifestyle changes, you can work towards reducing back fat and achieving a more toned appearance. Consistency and a balanced approach are key to long-term success.

[sadhu88]

The Completed Dinacharya for November 11th, 2022

The Dinacharya

 Docs

Top of dinacharya -- 1 item

Do top-of-the-dinacharya “left-out” items

Check the Wall Calendar

Brush eyebrows

Shake out Bedding and Hang Up Bedding and Air Out Bedding

Check the storage room light and the central windows on the third floor

Take Down Laundry

 Exfoliate

Apply Lotion

Do my nails

Check my gmails and check at least three e-mails from each e-mail, either keeping or deleting

check Microsoft Rewards to see if I have any points and spend as relevant

Check the Microsoft monitor

Drink Morning Healthy Drink -- check

Spend money as relevant/buy stuff for $0.00 -- check/get free stuff in the morning -- check

All the Hapbees once around

Get fresh air for 5-10 minutes x 100 (x 1 @ 5 minutes -- check)

Open front door for 20 minutes x 100 (x 1 -- check)

Go in the sun for 5 minutes x 150

Eat 3 leaves of organic lettuce x 100 (x2 -- check)

Eat a handful of sprouts x 100 (x1 -- check)

Use mouthwash x 150

Use mouth probiotic product (BioDentin?, BioDentim?, both?) x 150

take supplements/apply supplements as relevant x 300 (x4 -- check)

Check the weather and set the windows/heat/a.c. x 300

Clean and Empty Ash Tray x 300

Ozonate part of Midtown for 10 minutes and check for fire safety and check the fire doors and check the fans/heat/windows on the third floor; and check the storage room on the third floor to see if the light is on -- x 12 (check) and to see if there is anything wrong or there are any fire hazards and check the trash room and check the benches to see if anything needs to be removed and check the hall way re:  stuff left there and check the elevator area re:  anything left there that needs to be removed and check the shelves by the windows re:  anything on/approve? x 300

Clean dead skin off corners of mouth/off lips in front of mirror x 300

Clean out crotch, cleaning off any film on vagina x 300

Clean out butt x 300

Use tongue scraper x 300

Clean out ears x 300

clean out belly but ton x 300

Wash glasses x 300

Inspect body/check for blemishes/check for abrasions/cover scabs and cuts with raw honey and cover with a band-aid x 300

Scratch x 300

Do Morning Stretches x 1,000

Straighten up apmt. X 10,000

Do research online for 40 minutes x 5,000

Watch a documentary/movie for 1/2 hour x 62,000

Take a shower x 5,000 (x 1 -- check)

Mop floor bathroom x 5,000

Apply tallow balm (literally) to my lips x 5,000 (x3 -- check)

apply tallow balm (literally) to whole body, including to hair and scalp and to inside of mouth and on teeth and to fingernails and toenails and under fingernails and under toenails, except for eyelashes x 15,000

Brush hair 1x w/brush, 1x w/ comb x 2,000 (x1; x 1 with brush -- check)

Brush eyebrows x 5 (x1 -- check)

Brush body hair x 5

Brush eyelashes upwards and out of eyes after covering with tallow balm x 25

Dry off crotch in front of fan x 25

Dry off armpits in front of fan x 150

Dry off area under breasts in front of fan x 500

Check nose, cleaning off with water x 500

Check teeth x 1,500

Hang up bedding to air out and shake out bedding x 25,000 (x1 -- check)

Priority Punch List x 500

check e-mail x 2,500

Do Punch List I x 1,500

Take a nap for two hours x 1,000

empty trashes/recycling x 1,000

Clean apmt. x 1,000

Air out closets Monday, Wednesday, and Friday x 2,500

Do dishes x 500

Turn over tobacco x 500

Clean up tobacco x 500

do laundry/take down laundry from rack(s)/hang up laundry/do hand laundry x 1,500 (hang up x 1 -- check)

 Do dishes

Do Laundry

Chant -- check

Meditate (14:30 minutes left)

Elevate legs

Take a contrast shower

Bedtime routine

 Run errands x 1,500

Go shopping x 1,500

Do Punch List II x 500

Do stretching x 2,000

Do 1/2 hour of tai ch’I, 1/2 hour of yoga, 1/2 hour of cardio, and 1/2 hour of resistance exercises x 1,500 (10 min. Of yoga -- check)

Play online video game x 500 (x2 -- check)

Masturbate x 500 (x2 -- check)

surf Google News/MSN News x 500 -- x2 (check)

Surf White House web site x 500 -- x 1 (check)

surf Northcountrynow.com/another region’s news x 500 -- x 1 (check)

Surf NY state news/NY state news archives/other state news/ny.gov/NY state government web sites from ny.gov such as the state Senate, NY state assemply, etc. x 500 (x1 -- check)

Read my horoscope, both daily and other x 500

surf Natural News x 500 (x1 -- check)

Surf Potsdam Village News/other village/town/city news x 500

Surf People.com/E! News web site/US Weekly web site/TMZ web site/National Enquirer web site x 500

Surf Infowars x 500

Surf Huffington Post x 500

Read U.S.A. Today x 500

Read Hobby Farms Magazine x 500

Go through the magazines on Magzter and look at the pictures x 1,500

chant

Meditate x 500

do mudras x 500

Watch TV for 20 minutes x 1,500

Read a magazine for 20 minutes x 500

Read the newspaper for 20 minutes x 500

Play a non-online video game (I.e. -- a PC video game) for 20 minutes x 500

-do leisure activities x 500:  do sign petitions/surf the web/go on social media/go on YouTube/watch docs/watch movies/do yogic facial exercises/do those facial exercises -- are they called facial isometrics? That Hollywood people do/listen to audiobook/surf the web/surf Huffington Post environment section and alternative medicine articles/surf davidicke.com/surf Ethiopian news/surf Tools for Freedom/surf CureZone/surf Quora/surf Facebook/surf Twitter/surf Tumblr/surf Twitter/read a book/watch a movie/watch a documentary/watch TV/watch a video/surf YouTube/watch one or more videos on YouTube/surf shamanism.com/surf The Greenhead for 1/2 hour/surf things on kids’ toys and kids’ culture for 1/2 hour/surf Cool Things for 1/2 hour/surf Infowars for 1/2 hour/surf Natural News for 1/2 hour/read magazines online or on Libby/read Life Technology news/read Good News Network?/read journals/stretch/surf Hungarian news/read the newspaper online/read the newspaper print version/play video games/surf French news/watch Infowars/go on YouTube/surf Natural News/listen to podcast(s)/surf CNN/listen to Rense Radio/read/listen to music/surf ABC News/surf NBC News/read USA Today/surf The NY Times web page/read magazines/listen to Genesis Radio shows/surf the Real News Network web site/watch Democracy NOW!/surf treehugger.com/surf Infowars/surf Project Censored web site/surf Mother Jones' web site/watch Infowars/watch Natural News/watch music videos/listen to progressive talk radio/play board game through video games/play card games through video games/play video games/throw the Tarot/read astrology stuff/read Green Guide/read Waking Times/work on trying to achieve my world change goals through my designated means/do research [immortality, The Carnivore Diet, anti-aging medicine, evolution, astrology, neuroscience, biopsychiatry, co-evolution of humans and diet, genetics, headbands, enlightenment, conspiracy theories, anti-psychiatry, history, The Weston A. Price Foundation Diet, alternative medicine, evolution, neuroscience, biopsychiatry, co-evolution of humans and diet, New Age spirituality, genetics, headbands, shamanism, conspiracy theories, New Physics, anthroposophy, New Age phenomena, psychology, psychiatry, anti-psychiatry, cultural anthropology, biological anthropology, hats, cholesterol, the David Wolfe diet, the Gabriel Cousens Diet, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, The Feldenkrais Method, Estes psychology, eco psychology, Jungian psychology, green interior design, green architecture, parenting, pregnancy, childcare, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, vaccines, New Age spirituality, co-evolution of humans and tea, headbands, co-evolution of humans and sugar, futurism, Satanism, the devil, heathenism, shamanism, conspiracy theories, New Age phenomena, psychology, hats, cholesterol, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, green buildings (especially -- best/most green buildings)/other Green Goals, gardening, organic farming, secret societies, bodywork, biodynamic farming, parenting, chocolate, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, biohacking, biohacks, life hacks, cyberpunk, steampunk, alternative stuff, alternative lifestyles, lifestyles, luxury stuff, luxury, fabulous, fabulous stuff, music, comic books, movies, actors, actresses, models, modelling, music, musical theory, water, activated charcoal, Western occult religions, vaccines, biological anthropology -- especially -- best, English, French, English grammar, French grammar, English-French translation)]/surf CureZone/surf alternativenews.com/surf Alternet.org/surf E The Environmental Magazine web site/surf Rense.com/surf Infowars/surf davidicke.com/surf Rense.com/surf Mother Jones/surf Democracy Now!/surf Activist Post/do guided meditation/do body scan/do guided imagery/do positive affirmations/surf The Epoch Times/read the lyrics of songs and sing along/sing/sing to music/read the lyrics of songs/dance/dance to music/read an e-book/read a Kindle book on Kindle Cloud Reader, with the help of Hapbee Out on the Town, do some of the stuff from my wish lists (e.g. -- listen to music)

Drink 2 8 oz glasses of the best water x 1,500

Do self-massage for 20 minutes x 1,500

Do self-acupressure for 20 minutes

Do scalp massage/smile at myself once in the mirror/laugh once in the mirror

Do money-making endeavors x 1,500

Elevate legs for 20 minutes

Take a contrast shower

Bedtime Routine x 3,000:

Wash my face

Take a shower, etc.

Use tongue scraper,

Use mouthwash

Floss my teeth

pick my nose

check my calendar

Check Google calendar

check the weather and set the a.c./windows/heat

empty trash

dry crotch off in front of fan

dry off armpits in front of fan

Dry off under breasts in front of fan

clean sleep out of eyes

check that door is locked

take supplements/apply supplements

clean up clothes by end table, as relevant

Check for fire safety

clean up dishes

Make bed

apply tallow balm to lips

apply tallow balm to hands

Brush hair

Brush eyebrows

Put on pajamas

Set alarm as necessary

Do evening stretches

Check the weather and set the windows at the end of the hallway and check the fire doors

set alarm for the morning

Use Hapbee Deep Sleep and go to sleep

Complete Round of Hapbee x 3,including the new ones from the web

 nd check the shelves by the windows re:  anything on/approve?, with the help of Hapbee Afternoon Slump

Check the Wall Calendar

Check Google calendar

clean out my eyes -- check

Eat 2nd meal of the day -- check

Drink a cup of coffee -- check

Pick my nose -- check, with the help of Hapbee Master Your Attention, leaving on for 30 minutes

A bath in raw biodynamic camel’s milk once a day

Clean dead skin off corners of mouth/off lips in front of mirror

Clean out crotch, cleaning off any film on vagina

Clean out butt

Use tongue scraper -- # of times per day?, with the help of Hapbee Creative Boost

Floss teeth

Use mouthwash

Clean out ears

Drink a cup of coffee -- check

Drink a cup of coffee -- check

clean out belly button

Wash glasses

Inspect body/check for blemishes/check for abrasions/cover scabs and cuts with raw honey and cover with a band-aid

trim nails as needed, clean nails with a nail pick, and file nails as needed; clean feet of sock residue and toejam and turn socks inside out and shake out as relevant (i.e. don’t shake out socks if wearing sandals)

Scratch  

Do morning stretches

Straighten up apmt.

Do research online for 40 minutes, with the help of Hapbee Deep Work

Read a book/books for 1/2 hour

Eat 3rd meal of the day -- check

Watch a documentary/movie for 1/2 hour, with the help of Hapbee Happy Hour

Eat 4th meal of the day -- check

Take a shower

Mop floor bathroom

Apply tallow balm to lips - check

apply tallow balm to whole body, including to hair and scalp and to inside of mouth and on teeth and to fingernails and toenails and under fingernails and under toenails, except for eyelashes

Use mouthwash

Use tongue scraper?

Brush hair 1x w/brush, 1x w/ comb

Brush eyebrows

Brush body hair

Brush eyelashes upwards and out of eyes after covering with tallow balm

Dry off crotch in front of fan

Dry off armpits in front of fan

Dry off area under breasts in front of fan

Check nose, cleaning off with water

Check teeth

Hang up bedding to air out and shake out bedding

Priority Punch List

check e-mail with the help of Hapbee Email Mastery

Check mail with the help

Eat 5th meal of the day

Do Punch List I

Take a nap, with the help of Hapbee Nap

empty trashes/recycling

straighten up apmt.

Clean apmt.

Air out closets Monday, Wednesday, and Friday

Do dishes

Turn over tobacco

Clean up tobacco

do laundry -- check/take down laundry from rack(s)/hang up laundry -- check/do hand laundry

Run errands

Go shopping

Eat 6th meal of the day

Do Punch List II, with the help of Hapbee Zen Companion

Do stretching

Do 1/2 hour of cardio, do 1/2 hour of weights, do 1/2 hour of yoga, and do 1/2 hour of tai chi

Play online video game -- check

Drink 8 shots of espresso (8 shot of expresso/8 shots of expresso -- check) -- check

Masturbate

surf Google News/MSN News

Surf White House web site

surf Northcountrynow.com/another region’s news

Surf NY state news/NY state news archives/other state news/ny.gov/NY state government web sites from ny.gov such as the state Senate, NY state assemply, etc.

Drink 8 shots of espresso (3 shots of expresso/8 shots of expresso -- check)

Throw the Tarot -- check

Read my horoscope, both daily and other

surf Natural News, with the help of Hapbee Chill Out your Senses

Surf Potsdam Village News/other village/town/city news

Surf People.com/E! News web site/US Weekly web site/TMZ web site/National Enquirer web site

Surf Infowars

Surf Huffington Post

Read U.S.A. Today

Read Oprah Magazine

Go through the magazines on Magzter and look at the pictures

chant

Meditate

Do Hapbee Strain Relief

Drink 8 shots of espresso

do mudras

Watch TV for 20 minutes, with the help of Hapbee Time to Lounge

Read a magazine for 20 minutes

Read the newspaper for 20 minutes

Play a non-online video game (I.e. -- a PC video game) for 20 minutes

Drink 5 shots of espresso

-do sign petitions/surf the web/add a rental for vacaton to my GiftHero for Places to Vist -- Vrbo/AirBnb/Christie’s rentals/go on social media/go on YouTube/watch docs/watch movies/listen to audiobook/surf the web/surf Huffington Post environment section and alternative medicine articles/surf davidicke.com/surf Ethiopian news/surf Tools for Freedom/surf CureZone/surf Quora/surf Facebook/surf Twitter/surf Tumblr/surf Twitter/read a book/watch a movie/watch a documentary/watch TV/watch a video/surf YouTube/watch one or more videos on YouTube/surf shamanism.com/surf The Greenhead for 1/2 hour/surf things on kids’ toys and kids’ culture for 1/2 hour/surf Cool Things for 1/2 hour/surf Infowars for 1/2 hour/surf Natural News for 1/2 hour/read magazines online or on Libby/read Life Technology news/read Good News Network?/read journals/stretch/surf Hungarian news/read the newspaper online/read the newspaper print version/play video games/surf French news/watch Infowars/go on YouTube/surf Natural News/listen to podcast(s)/surf CNN/listen to Rense Radio/read/listen to music/surf ABC News/surf NBC News/read USA Today/surf The NY Times web page/read magazines/listen to Genesis Radio shows/surf the Real News Network web site/watch Democracy NOW!/surf treehugger.com/surf Infowars/surf Project Censored web site/surf Mother Jones' web site/watch Infowars/watch Natural News/watch music videos/listen to progressive talk radio/play board game through video games/play card games through video games/play video games/throw the Tarot/read astrology stuff/read Green Guide/read Waking Times/work on trying to achieve my world change goals through my designated means/do research [immortality, The Carnivore Diet, anti-aging medicine, evolution, astrology, neuroscience, biopsychiatry, co-evolution of humans and diet, genetics, headbands, enlightenment, conspiracy theories, anti-psychiatry, history, The Weston A. Price Foundation Diet, alternative medicine, evolution, neuroscience, biopsychiatry, co-evolution of humans and diet, New Age spirituality, genetics, headbands, shamanism, conspiracy theories, New Physics, anthroposophy, New Age phenomena, psychology, psychiatry, anti-psychiatry, cultural anthropology, biological anthropology, hats, cholesterol, the David Wolfe diet, the Gabriel Cousens Diet, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, The Feldenkrais Method, Estes psychology, eco psychology, Jungian psychology, green interior design, green architecture, parenting, pregnancy, childcare, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, vaccines, New Age spirituality, co-evolution of humans and tea, headbands, co-evolution of humans and sugar, futurism, Satanism, the devil, heathenism, shamanism, conspiracy theories, New Age phenomena, psychology, hats, cholesterol, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, green buildings (especially -- best/most green buildings)/other Green Goals, gardening, organic farming, secret societies, bodywork, biodynamic farming, parenting, chocolate, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, biohacking, biohacks, life hacks, cyberpunk, steampunk, alternative stuff, alternative lifestyles, lifestyles, luxury stuff, luxury, fabulous, fabulous stuff, music, comic books, movies, actors, actresses, models, modelling, music, musical theory, water, activated charcoal, Western occult religions, vaccines, biological anthropology -- especially -- best, English, French, English grammar, French grammar, English-French translation)]/surf CureZone/surf alternativenews.com/surf Alternet.org/surf E The Environmental Magazine web site/surf Rense.com/surf Infowars/surf davidicke.com/surf Rense.com/surf Mother Jones/surf Democracy Now!/surf Activist Post/do guided meditation/do body scan/do guided imagery/do positive affirmations/surf The Epoch Times/read the lyrics of songs and sing along/sing/sing to music/read the lyrics of songs/dance/dance to music/read an e-book/read a Kindle book on Kindle Cloud Reader, with the help of Hapbee Out on the Town, do some of the stuff from my wish lists (e.g. -- listen to music)

Drink 2 8 oz glasses of the best water

Do self-massage for 20 minutes, using Hapbee Wind Down

Do scalp massage/smile at myself once in the mirror/laugh once in the mirror

Do money-making endeavors (38:03 minutes left)

do yogic facial exercises/do those facial exercises -- are they called facial isometrics? That Hollywood people do

Elevate legs for 20 minutes

Wash my face

Take a shower, etc.

Use tongue scraper,

Use mouthwash

Floss my teeth

pick my nose

check my calendar

Check Google calendar

check the weather and set the a.c./windows/heat

empty trash

dry crotch off in front of fan

dry off armpits in front of fan

Dry off under breasts in front of fan

clean sleep out of eyes

check that door is locked

take supplements/apply supplements

clean up clothes by end table, as relevant

Check for fire safety

clean up dishes

Make bed

apply tallow balm to lips

apply tallow balm to hands

Brush hair

Brush eyebrows

Put on pajamas

Set alarm as necessary

Do evening stretches

Check the weather and set the windows at the end of the hallway and check the firedoors

Use Hapbee Bedtime

set alarm for the morning

Use Hapbee Deep Sleep and go to sleep

 Get Up -- check

Turn off my alarm clock -- check

 Smoke -- check

Drink a cup of coffee -- check

Wash my face

Floss my teeth

Brush my teeth -- check

Use mouthwash

Use my tongue scraper

Clean out my eyes -- check

Rub my eyes -- check

Take a shower

Mop the floor of the bathroom

Brush and comb hair -- check

Brush and comb body hair

Apply lip balm -- check and lotion

Brush and comb body hair

Get dressed -- check

Do my nails

Eat the 1st meal of the day -- breakfast, including 4 shots of espresso -- check

Smoke -- check

 Turn on computer, set up internet and apps and timer and docs -- check and then enter one contest, check on progress on watchlists/progress on Google stock portfolio/plan how to spend my $30 trillion gains (through a folder in my bookmarks on Chrome) -- check, add one property from real estate to my wish list for real estate on Gift Hero, check my gmails and check at least three e-mails from each e-mail, either keeping or deleting, sign one 1 petition, + 5 things on dudeiwantthat.com to my wish lists, and check Bing Shopping/online re:  what products are trending in shopping, and check Microsoft Rewards to see if I have any points and spend as relevant, do apps, do docs, check the Microsoft monitor; add a rental like Airbnb to one of my wish lists, add an experience to one of my wish lists, add something from a luxury web site to my wish lists, and add 3 pieces of clothing to one of my wish lists

 The Pre-Schedule Routine:

 Get Dressed -- check

Drink Morning Healthy Drink

Call Mom -- check

Spend money as relevant/buy stuff for $0.00/get free stuff in the morning

30 minutes after morning healthy drink, drink 4 shots of espresso

1 hour and 20 minutes after 4 shots of espresso, eat 1st meal of the day -- check

1 hour and 20 minutes 1st meal, eat 2nd meal, etc.

Listen to binaural beats

Listen to music

Put on Hapbee for Wake Up

Watch part or all of a video

Get fresh air for 5-10 minutes

Open front door for 20 minutes

Read all or part of a comic book

Read all or part of a book

Do 20 minutes of research

Go in the sun for 5 minutes

Eat 3 leaves of organic lettuce

Eat a handful of sprouts

Smoke one dose of salvia divinorum if I’m not doing anything all day -- check

 12 p.m. -- check the weather and set the windows/heat/a.c.

5 p.m. -- take supplements/apply supplements as relevant

-- use mouthwash

-- check the weather and set the windows/heat/a.c.

 De-smellify apartment, with the help of Hapbee Morning Coffee (wear for pre-alloted time/for 1/2 hour, going on to the next tasks as applicable)

Clean and empty ash tray

Turn off alarm -- check

Ozonate part of Midtown for 10 minutes and check the weather -- check and set the heat/a.c./fans and check for fire safety and check the fire doors and check the fans/heat/windows on the third floor; and check the storage room on the third floor to see if the light is on and to see if there is anything wrong or there are any fire hazards and check the trash room and check the benches to see if anything needs to be removed and check the hall way re:  stuff left there and check the elevator area re:  anything left there that needs to be removed and check the shelves by the windows re:  anything on/approve?, with the help of Hapbee Afternoon Slump

Check the Wall Calendar -- check

Check Google calendar

clean out my eyes -- check

Eat 2nd meal of the day -- check

Drink a cup of coffee -- check

Pick my nose -- check, with the help of Hapbee Master Your Attention, leaving on for 30 minutes

A bath in raw biodynamic camel’s milk once a day

Clean dead skin off corners of mouth/off lips in front of mirror

Clean out crotch, cleaning off any film on vagina

Clean out butt

Use tongue scraper -- # of times per day?, with the help of Hapbee Creative Boost

Floss teeth

Use mouthwash

Clean out ears

clean out belly button

Wash glasses

Inspect body/check for blemishes/check for abrasions/cover scabs and cuts with raw honey and cover with a band-aid

trim nails as needed, clean nails with a nail pick, and file nails as needed; clean feet of sock residue and toejam and turn socks inside out and shake out as relevant (i.e. don’t shake out socks if wearing sandals)

Scratch  

Do morning stretches

Straighten up apmt.

Do research online for 40 minutes, with the help of Hapbee Deep Work

Read a book/books for 1/2 hour

Eat 3rd meal of the day -- check

Watch a documentary/movie for 1/2 hour, with the help of Hapbee Happy Hour

Eat 4th meal of the day -- check

Take a shower

Clean dead skin off feet on Saturdays

Mop floor bathroom

Apply tallow balm to lips -- check

apply tallow balm to whole body, including to hair and scalp and to inside of mouth and on teeth and to fingernails and toenails and under fingernails and under toenails, except for eyelashes

Use mouthwash

Use tongue scraper?

Brush hair 1x w/brush, 1x w/ comb -- check

Brush eyebrows

Brush body hair

Brush eyelashes upwards and out of eyes after covering with tallow balm

Dry off crotch in front of fan

Dry off armpits in front of fan

Dry off area under breasts in front of fan

Check nose, cleaning off with water

Check teeth

Hang up bedding to air out and shake out bedding

Priority Punch List

check e-mail with the help of Hapbee Email Mastery

Check mail with the help

Eat 5th meal of the day -- check

Do Punch List I

Take a nap, with the help of Hapbee Nap

empty trashes/recycling

straighten up apmt.

Clean apmt.

Air out closets Monday, Wednesday, and Friday

Do dishes

Turn over tobacco

Clean up tobacco

do laundry/take down laundry from rack(s)/hang up laundry -- check/do hand laundry

Run errands

Go shopping

Eat 6th meal of the day

Do Punch List II, with the help of Hapbee Zen Companion

Do stretching

Do 1/2 hour of cardio, do 1/2 hour of weights, do 1/2 hour of yoga, and do 1/2 hour of tai chi

Play online video game

Drink 8 shots of espresso (7 shots of expresso/8 shots of expresso -- check)

Masturbate -- check

surf Google News/MSN News

Surf White House web site

surf Northcountrynow.com/another region’s news

Surf NY state news/NY state news archives/other state news/ny.gov/NY state government web sites from ny.gov such as the state Senate, NY state assemply, etc.

Drink 8 shots of espresso

Throw the Tarot

Read my horoscope, both daily and other

surf Natural News, with the help of Hapbee Chill Out your Senses

Surf Potsdam Village News/other village/town/city news

Surf People.com/E! News web site/US Weekly web site/TMZ web site/National Enquirer web site

Surf Infowars

Surf Huffington Post

Read U.S.A. Today

Read Oprah Magazine

Go through the magazines on Magzter and look at the pictures

chant

Meditate

Do Hapbee Strain Relief

Drink 8 shots of espresso

do mudras

Watch TV for 20 minutes, with the help of Hapbee Time to Lounge

Read a magazine for 20 minutes

Read the newspaper for 20 minutes

Play a non-online video game (I.e. -- a PC video game) for 20 minutes

Drink 3 shots of espresso

-do sign petitions/surf the web/add a rental for vacaton to my GiftHero for Places to Vist -- Vrbo/AirBnb/Christie’s rentals/go on social media/go on YouTube/watch docs/watch movies/listen to audiobook/surf the web/surf Huffington Post environment section and alternative medicine articles/surf davidicke.com/surf Ethiopian news/surf Tools for Freedom/surf CureZone/surf Quora/surf Facebook/surf Twitter/surf Tumblr/surf Twitter/read a book/watch a movie/watch a documentary/watch TV/watch a video/surf YouTube/watch one or more videos on YouTube/surf shamanism.com/surf The Greenhead for 1/2 hour/surf things on kids’ toys and kids’ culture for 1/2 hour/surf Cool Things for 1/2 hour/surf Infowars for 1/2 hour/surf Natural News for 1/2 hour/read magazines online or on Libby/read Life Technology news/read Good News Network?/read journals/stretch/surf Hungarian news/read the newspaper online/read the newspaper print version/play video games/surf French news/watch Infowars/go on YouTube/surf Natural News/listen to podcast(s)/surf CNN/listen to Rense Radio/read/listen to music/surf ABC News/surf NBC News/read USA Today/surf The NY Times web page/read magazines/listen to Genesis Radio shows/surf the Real News Network web site/watch Democracy NOW!/surf treehugger.com/surf Infowars/surf Project Censored web site/surf Mother Jones' web site/watch Infowars/watch Natural News/watch music videos/listen to progressive talk radio/play board game through video games/play card games through video games/play video games/throw the Tarot/read astrology stuff/read Green Guide/read Waking Times/work on trying to achieve my world change goals through my designated means/do research [immortality, The Carnivore Diet, anti-aging medicine, evolution, astrology, neuroscience, biopsychiatry, co-evolution of humans and diet, genetics, headbands, enlightenment, conspiracy theories, anti-psychiatry, history, The Weston A. Price Foundation Diet, alternative medicine, evolution, neuroscience, biopsychiatry, co-evolution of humans and diet, New Age spirituality, genetics, headbands, shamanism, conspiracy theories, New Physics, anthroposophy, New Age phenomena, psychology, psychiatry, anti-psychiatry, cultural anthropology, biological anthropology, hats, cholesterol, the David Wolfe diet, the Gabriel Cousens Diet, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, The Feldenkrais Method, Estes psychology, eco psychology, Jungian psychology, green interior design, green architecture, parenting, pregnancy, childcare, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, vaccines, New Age spirituality, co-evolution of humans and tea, headbands, co-evolution of humans and sugar, futurism, Satanism, the devil, heathenism, shamanism, conspiracy theories, New Age phenomena, psychology, hats, cholesterol, Hinduism, alternative archaeology, alternative history -- especialy existence of ancient civilizations, green buildings (especially -- best/most green buildings)/other Green Goals, gardening, organic farming, secret societies, bodywork, biodynamic farming, parenting, chocolate, heirloom fruits and vegetables and herbs and meat (?) and dairy (?) and other heirloom items like mushrooms and fish (?) and heritage food, biohacking, biohacks, life hacks, cyberpunk, steampunk, alternative stuff, alternative lifestyles, lifestyles, luxury stuff, luxury, fabulous, fabulous stuff, music, comic books, movies, actors, actresses, models, modelling, music, musical theory, water, activated charcoal, Western occult religions, vaccines, biological anthropology -- especially -- best, English, French, English grammar, French grammar, English-French translation)]/surf CureZone/surf alternativenews.com/surf Alternet.org/surf E The Environmental Magazine web site/surf Rense.com/surf Infowars/surf davidicke.com/surf Rense.com/surf Mother Jones/surf Democracy Now!/surf Activist Post/do guided meditation/do body scan/do guided imagery/do positive affirmations/surf The Epoch Times/read the lyrics of songs and sing along/sing/sing to music/read the lyrics of songs/dance/dance to music/read an e-book/read a Kindle book on Kindle Cloud Reader, with the help of Hapbee Out on the Town, do some of the stuff from my wish lists (e.g. -- listen to music)

Drink 2 8 oz glasses of the best water

Do self-massage for 20 minutes, using Hapbee Wind Down

Do scalp massage/smile at myself once in the mirror/laugh once in the mirror

Do money-making endeavors

do yogic facial exercises/do those facial exercises -- are they called facial isometrics? That Hollywood people do

Elevate legs for 20 minutes

Wash my face

Take a shower, etc.

Use tongue scraper,

Use mouthwash

Floss my teeth

pick my nose

check my calendar

Check Google calendar

check the weather and set the a.c./windows/heat

empty trash

dry crotch off in front of fan

dry off armpits in front of fan

Dry off under breasts in front of fan

clean sleep out of eyes

check that door is locked

take supplements/apply supplements

clean up clothes by end table, as relevant

Check for fire safety

clean up dishes

Make bed

apply tallow balm to lips

apply tallow balm to hands

Brush eyebrows

Put on pajamas

Set alarm as necessary

Do evening stretches

Check the weather and set the windows at the end of the hallway and check the firedoors

Use Hapbee Bedtime

set alarm for the morning

Use Hapbee Deep Sleep and go to sleep

 Complete!  Have a nice day, y’all!  I hope I didn’t overwhelm you first thing in the morning!

[banditcoyote]

Wrangled and Tangled

Sasuga stood by the sink washing the last of the dishes from tonights meal. She smiled softly to herself as her tail flicked behind her, happy about the sets of cups and plates she had picked out, feeling domesticated and settled looking over the two sets of dishes her and her lover had shared, something about them in the drying rack felt almost romantic to her. But maybe it was just the way the sunset was showing so pink and purple over the water that was making her feel that way, the cool summer breeze blowing in from the open Lanai. She hummed to herself a little as she dried her hand and reached for the first plate, ready to dry them herself, when the dish cloth was plucked out of her hands swiftly.

“Let me take care of that.” Simon said perching himself onto the counter and starting to dry one of their plates.

“All the left overs put away?” she asked leaning against the counters and bringing her wine to her lips.

“Most of them.” he said with a nod. “Except for the second helping I couldn’t resist, which is now residing in my stomach.”  

She laughed lightly, brushing her hair back behind her ear “Well I’m glad you enjoyed it.” She said with a nod, moving to cozy up to him just a little bit, her eyes full of warmth, and maybe a bit of mischief. “Maybe we can enjoy some other things when you’re done putting those dishes away.” She said with a curl to her lips.

Simon returned the smile and took a moment to lean down to kiss her easily, drawing back with a little hum. “I can think of some things for sure.” He added. “But before we get too distracted.” He placed the clean plate down on the counter and reached into his pocket, pulling out a small ring box and placing it on the counter next to her hand. “Happy Anniversary.”

Sasuga froze at the sight of the small velvet box and her large eyes went wide, slowly looking up into Simon’s face, searching for the meaning.

Simon at once realizing what she might have thought smiled and blushed. “I know we’ve talked about it, but this is just a promise ring.”  Sasuga let go of the breath she was holding with some relief. He picked the box up and opened it. “See?” inside was a thing gold band with a small rose quartz crystal cut into the shape of a heart that side horizontal to the finger. He reached for her left hand and slid it on to her ring finger kissing it into place. “I love you Sasuga, I know that this might not be perfect, but I wanted you to know how much you mean to me.” Sasuga looked to the ring on her finger, feeling tears pull at the corner of her eyes. He hopped down from the counter “Oh no….is it too much? I know we said we weren’t going to do anything, that dinner was enough but-“

She shook her head “Don’t be stupid.” She said choking back her emotions. “I love it. I love you….Thank you.” She looked at the ring again before reaching up to tug on one of his horns pulling him down into a kiss. “Forget the dishes….come on.” She said, her tail already snaking up around his waist to guide him toward their bedroom.

Coyote woke up with a start, staring up into the dark ceiling above him. He contemplated for a moment what that dream could have meant, and his jaw tightened in his face. Did Sasuga sleep with Simon while he was away, it was the only rule he had given. Or maybe that had made the whole thing more enticing for the two of them. Still, why would Sasuga end up with Simon, he had the feeling he was absent, that house not looking familiar to him in the slightest. He closed his eyes again, almost willing it to come back to him, but some of the finer details were already fading from his memory, and all he remembered was the way the pair looked longingly at each other before they kissed. He gave a little growl and pushed himself up quickly to throw on some jeans and a shirt.

“Coyote?” Shishi asked lifting his head from where he was curled up on one of the pillows. “Where are you going?” he asked rubbing one of his eyes sleepily.

“I’m heading back to the Makai” he told Shishi as he pulled his shirt down over his torso.

The imp eyed the view appreciatively before his senses snapped back to him. “Should I be worried?” he asked knowing of Coyote’s sometimes prophetic dreams, and he wondered if he had some type of vision of Sasuga’s fights. “Do you want me to come with you?”

Coyote shook his head. “No. No. It’s nothing like that it’s….” only he wasn’t entirely sure he could begin to really understand it himself. He shook his head “Sasuga’s fine. I just need to see her. I only had that one other show at the end of the week anyway, stay here, I’ll go tell Russell to pack everything up and head on home. You’ll be fine finding a flight right? I mean, stay the night, don’t leave on my account.”

Shishi laughed “Oh it was that kind of dream was it?” he grinned. “Okay, Well, tell her I said hello and get back safely.” He said as he yawned and laid back down to sleep. “I’m sure Kurama and Gatlin will be happy to have me home, if they haven’t torn each other apart yet…”

Coyote slapped on his cowboy hat and grabbed a jacket though he felt his skin burning. “And you remember what we said about this right?” he asked as he headed toward the door.

“My lips are sealed.” Shishi murmured. “Not a word to anyone”

“Especially to Sasuga.” He confirmed hand on the door.

“Especially Sasuga.” Shishi promised “She’d probably be more upset with me than you anyway” and waved him off.

Coyote found himself easily at his ring manager’s trailer, pounding on the door. He felt bad to be waking Russell up like this but he knew he couldn’t just disappear in the middle of the night and leave Shishi to explain for  him, things looked weird enough having him around. Russell answered the door, looking as if he was still blinking back sleep. “Coyote, everything alright?” he asked looking around.

“No…Um no, there was a fire back at the ranch.” He said lying on his feet. Thinking easily of the fire at Thom’s he could use as a cover even if the time line wouldn’t match up. He figured it would never get back to Russell anyways. The manager looked concerned. “It’s nothing big, a small one thank god, no one hurt, but I really should get out there, I know we only have the exhibit at the end of the week so I was just going to head home now. Would that be too much of a pain for ya’ll to handle?”

Russell cleared the sleep from his eyes with his hand “Yeah, yeah I can handle it no problem. Take care, hope it’s as small as you say.” He said and headed back to his bed.

Coyote made one more stop, saying farewell to Poncho in his trailer, before he headed towards the nearest portal in the woods, which was still pretty far, and Coyote had to be careful no one saw him as he slipped into the woods and transformed, having to sprint as fast as he could to reach the portal before daylight. He was glad he had the foresight to try and keep his motorcycle as close to him as possible, as the only other way he could have gotten there was to fly back home and then race to her, and he wasn’t sure he could stand being on a plane the way he was feeling.  All cooped up without being able to run or move, or do anything. It would have been torture, not like the past few weeks hadn’t been. The time away from Sasuga had been harder than he’d like to admit, and he already knew he would never plan on being away from her like this again. All the time away from her he had felt like pulling his skin off. He had helped Thom around her house before he left, and at the rodeo he did more of the manual work than anyone really wanted him to. He ran Poncho as often as he felt he could without causing the poor animal too much strain, and then would run laps as fast as he could as long as he could well into the night. But it was never enough, the women that tried to greet him as soon as he stepped out of the rodeo corral still enticed him to the point he had to nearly run back to his RV. All that hair, perfume, and how the hell where they making such good bras now adays? Though he was sure that some of breasts out there weren’t only held up by a bra but maybe some type of surgery, that didn’t sway him away any. Then the fact that in some of the more populous areas there were actual demon women in the crowds, and those he really had to avoid. He was sure they’d sense something about him, and he was doing his best to be incognito. Luckily his prior years of fooling around with plenty of the women at these things rarely had any of his crew spotting him being social, so now that he was hiding out on his own it went unnoticed. Coyote tried to run himself ragged, exercise, the rodeo, his variety of plants and a few sex toys paired unironically with the body pillow he had snuck on board, none of it had done the exact trick. Which had then led him to call Shishi. It had been a long shot, but it didn’t take much convincing getting him to come out to see him in secret, even if he was a bit miffed at having to mostly stay hidden at the events. Coyote let him have the pass into where the wives or girlfriend’s normally sat, and he posed in his refinery during the events when it fancied him. It had helped tire him out, but he still hadn’t been getting enoug

He thought he could remain out here for the full month, and they had gotten so close, it was almost silly to run now. But after the dream with her and Simon he just couldn’t deny the ache he felt for his mate any longer and he had to find his way back to her. Dawn was just about to break as he reached the portal and he wasted no time heading through it and heading towards where he had hidden his bike. He felt like a dog that had gotten a scent, and he wasn’t going to rest until he got to her. **** Four days later still hours from dawn, Coyote stashed the bike behind the hotel, barely taking care to hide it, and stumbled into the lobby. He had all the faith in the world that Sasuga was still in the tournament, and held the most hope that meant she was still in the hotel room that he had the key stashed for. He limped into the lobby where the clerk paled at the site of him. “Sir….” He said rushing around the desk and towards him. “Do you need a medic?” he asked looking him over.

Coyote didn’t waste the energy to speak to him and only shook his head as he stumbled forward before catching his balance again. He knew what he looked like, but wasn’t stopped as it was clear the clerk in his pristine uniform was afraid to touch him at all.

“Is there someone I can call?” he said walking along side him as Coyote shuffled to the elevator, bracing himself against the lobby wall and causing a smear of blood to press into the wall paper.

Coyote considered it for a moment, but shook his head again. If Sasuga was still in the tournament this late in the game there was a chance she was injured as well, and he wanted her to save her strength for fighting. He’d be okay. He just needed a shower, some stitches, and her.

The clerk did not follow him into the elevator, being the main hotel for the tournament he was surely not the only injured guest they received, and he retreated back to their desk, probably to call for maintenance to clean up whatever other mess Coyote had left behind him. He leaned against the wall as it started it’s ascension toward the upper floors, again leaving a smear of dirt and blood where his shoulder braced himself. A few droplets of blood dripping from somewhere onto the floor. It seemed to take forever for the elevator to reach it’s destination, the doors pausing once as a couple was about to get on, but after seeing him let him go on without a question. Coyote almost passed out, unsure if it was from blood loss or exhaustion, but the dinging and wooshing of the doors riled him, and he staggered out into the hallway. Knowing he was so close to Sasuga spurred him on, and he was relieved to find that the card key still worked. He let himself into the hotel room, finding it dark and quiet and he did his best to move with stealth into the bathroom. He passed the bed and spotted Sasuga sleeping peacefully by herself, he was grateful for this because with the rage that was still somewhat in his veins if he had found Simon with her he might have taken a regrettable action. In that moment iat took everything in him to not simply cover her with himself, though with how dirty he was he knew it would only concern her more. There was blood in his mouth and under his fingernails, matting his hair down and sticking to his hat. Better to clean himself up first, and he shut the bathroom door behind him before turning on the light.

He did his best not to look at himself in the mirror, but finding it a necessity to assess some of the damage. If he had made it this far like this it couldn’t have been too bad. Still he was in rough shape. Not only was his face cut, bruised, and swollen, but he had also lost enough weight that he appeared gaunt under the torn and dirty clothes he wore. He slowly undressed, assessing each wound, fresh bruises forming on top of old ones, some cuts that were still bleeding every time he moved, gashes that would no doubt need to be closed up. He hissed as some of the clothing stuck to him where blood had dried, let his effects fall to the floor, his gun empty and tucked back in his holster, and stepped into the shower letting the water strike at his feet until it was warm enough to step into. He braced himself against the wall, letting it flow over his hair and down his back, feeling the sense of relief start to fill him as well. He had made it, he was close to resting, and he was close to his mate, that was all he could ask for right now.

[failedintsave]

MTLOC week Day 2: best friends

Even when she feels like little more than a footnote, Abigail is reminded that there are people at Mordhaus who care about her.

When You're Not Strong

"Nine more, Abby, c'mon you've got this! Eight, yes girl, let's go!"

Sweat dripped down her neck and over her chest as Abigail drew her elbows back again, a bead sliding over the contour of her breast and along the discolored seam of scar tissue mostly obscured by her sport bra. Her arms trembled, and even her legs felt wobbly as she tugged another rep against the resistance band. It was far cry from her previous personal best, and it had taken months to even get to this point.

"Don't quit on me now!" Vanessa squatted a few steps ahead of her, but Abigail refused to make eye contact, gritting her teeth and flexing her shoulders. The silvery bun piled atop Vanessa's head bobbed as she nodded approval. "Seven!"

Months of gentle exercise, of walking slowly and stretching and leaning on rails and canes when all she really wanted to do was explode and let go of the smoldering anger she'd been using to survive for so long now. Fury she'd been too weak to unleash against her captors and too relieved to turn on Toki's bandmates when they finally deigned to retrieve those they'd left to rot.

"Six. Six left."

Abigail was tired of being forced to move slowly. She was ready to just get on with her life.

Seated on the floor with the trainer's dog curled in his lap, Toki joined the cheering section. "You gots dis Abigails!"

Toki was the only reason she'd spent her recovery at Mordhaus rather than far away at a civilian hospital like any sane person would have done. He'd needed her, during their internment and after, and she couldn't abandon him. She'd grown too fond of him, and he'd dealt with enough of that as it stood. But where Toki found comfort in reconciling with his friends, Abigail alienated herself from the band, the only foolproof way to keep her aggression from burning blue and immolating the men who'd allowed her to become a victim of their in-fighting.

"Down to five!"

Aggression that desperately needed an outlet.

"Last four, baby, you're almost there."

Vanessa may as well have waved a red cape in front of her. Abigail felt the strain in her arms and back leaching into her core, a burn beyond muscle fatigue igniting the nerves once damaged by a steel blade. Physically, her injuries had healed, but there was something tender and frayed left behind, wound up tighter than the rubber bands clutched in her fists.

"Thr—"

"I know how to fucking count!" Finally she lifted her gaze from the floor mat, skewering the other woman with a glare. "I am so sick of being treated like I can't do things!"

Vanessa's almond eyes widened, her brows shooting towards her hairline. Ripping through her final reps at double speed, Abigail drew the bands like a bowstring and released. The ends slapped the floor between Vanessa's rose gold Reeboks, then curled useless into a flimsy ribbon.

As rapidly as the adrenaline rush came, it drained away even faster, taking with it the last of Abigail's pitiful well of stamina and leaving behind only a smattering of black spots across her vision. She heard someone—Toki, maybe—shout her name as she stumbled. Then arms were around her, holding her up under the armpits.

That's gotta be so sweaty, she thought dazedly, breathing through the worst of the head rush. Despite how soaked through her clothes had become, the arms only clutched her tighter.

"I knew you could do it." Ness whispered, her support turning into a fierce embrace. "You're so strong. I never had any doubt."

Those weren't just cookie-cutter words of encouragement from her trainer; Vanessa's voice trembled with more than pride. Behind her, the usual assemblage of workout equipment was organized neatly—jump ropes looped over hanging pegs and rubber-coated hand weights piled in wire crates, a pair of foam rollers leaning against the wall in the corner by a well-used punching bag.

Something Toki had mentioned a while ago came to mind, about his bandmates describing the rigorous training they'd undergone before being able to attempt a rescue. She'd dismissed the comment at the time, it sounded like another empty excuse given to save face. But that meant disregarding anyone else who may have been working behind the scenes to bring them home…the trackers, the intelligence team. The person who would have overseen Dethklok's strength and agility drills, whipping their stubborn asses into fighting shape.

Abigail's molten core cooled to a warm glow, her heavy arms looping behind Vanessa's back. She let her chin drop to her friend's shoulder as stinging tears welled to turn her vision into a watercolor painting.

"I'm sorry for yelling." She choked out before a quiet sob wriggled free of her grasp. Vanessa chuckled and rubbed soothing circles across her back.

"Oh please. Nathan got more upset than that when my fantasy league beat him last weekend."

That earned a giggle. "I love you, Ness."

"Love you too."

Having given them their moment, Abigail sensed Toki standing awkwardly at her side. She peeked up at him with a watery smile.

"Abby, ams you okei?" Toast circled his feet, whining for more belly rubs. Abigail nodded.

"Yeah, Abby are you okay?" Pulling back to catch her eye, Vanessa fought and lost the battle to keep a straight face. She always did. "Are you okay, Abby?"

"Oh my god, shut up." Abigail couldn't help her laughter. "Am I allowed to fire you? Toki, fire her for me."

"Umm.."

"If I go, the dog goes."

"I t'inks we ams stuck wif her, Abigails. Can'ts put Toast out on de streets." Toki grinned as Ness slung an arm around his neck, the other still curled behind Abigail.

She'd spent months holding onto handrails and crutches, moving gently while her body repaired itself. Now she would lean again as her heart healed, on friends who she trusted would move at her pace. No matter how slow.

"You're right. Nobody's that cruel."

[jeanjauthor]

The ‘dreaded swimsuit season’ is coming up, and that means people are going to be obsessing about food and exercise and losing calories.  First of all, I’m not a medical professional nor a nutritionist nor a physical therapist etc, so definitely consult with the appropriate personnel...but I cannot stress strongly enough, you must consult with non-fatphobic medical personnel.

Fatphobia kills people of all bodyweights, and this blog does not support fatphobia, especially medical fatphobia.

Now, with that said...if you want to be healthy, there are plenty of non-fatphobic things you can do about it.  And the biggest things you need to know about how to go about it are: understanding your metabolism, understanding how muscles can affect your metabolism, and understanding how diet (foods, not fatphobia industry) can affect your metabolism.

Given all the fat-shaming bullshit thrown about in the so-called “Health Industry,” it sounds counterintuitive, but you actually need to eat more in order to lose weight.  You need to teach your body that it’s not in starvation mode anymore, that it has plenty of calories and nutrients...and just start moving more.  Not necessarily exercising more, but moving more.

2,000-2,500 calories a day is the range for a “normal” body-weight-and-size person.  However, the more exercise you do, the more muscles you have, or simply the bigger a person you are (the more cells you have), the more calories you need.  Unless you’re seriously short & skinny, a 1,500 calorie meal is a starvation meal, and that will put your body into “OMFG SAVE ALL THE CALORIES AS FAT!!” mode.

Literally, a toddler’s caloric needs are 1,100, and they range from 20-35 pounds.  You’re several times that much.  This doesn’t mean that if you weigh 175 pounds that  you need to eat at least 5 times as many calories, however!  In truth, you only need about double that, because a toddler’s metabolism is geared toward growing, whereas an adult’s metabolism is geared toward maintaining.

The best way to understand this is to realize your metabolism can be divided into 4 categories.

Your Resting Metabolic Rate is simply the amount of calories needed to keep you breathing, your blood pumping, your organs functioning.  That’s 60%-75% of your caloric intake. You have your Thermic Effect of Food, which is another 10%, literally the energy it takes to chew and swallow and digest food & drinks, and then to excrete the leftover bathroom waste. The remaining two types of calorie burning are Non-Exercise Activity Thermogensis, and Activity Thermogenesis.  Of those lattermost two, your body actually burns more of the Non-Exercise calories than the Active Exercise calories...and it is designed to burn more when simply moving.

Literally, just moving a bit more than you usually do in a typical day will burn calories effectively.  Move around the house on every commercial break, stand up and sit down more often, change your position more frequently, raise and lower your arms, gently swing or kick your legs...just move more.  When they say 30 minutes of (gentle) exercise a day, this is exactly what they are talking about.  You don’t need weights, you don’t need machinery, you don’t need a gym membership.  Just move.  It’ll be a gradual process, but so long as you’re eating foods with plenty of fiber as well as other food types, you’ll feel full and won’t feel starved.

Now, if you want to burn calories even faster through vigorous exercise, you can do that, too...but again you need to use your metabolism.  Make sure you’re not starving, because your body will go into a panic attack thinking you’re not only starving but are being chased by bears and will need plenty of fat to survive while you’re unable to gather food, etc because zomg you’re being chased by bears!!1!  (Truly, the metabolism is a primitive/primal minded thing based upon hundreds of thousands of years of hunter-gatherer lifestyles, and does not comprehend modern life at all.)

And then, what do you do to burn more calories?  You build muscles.  Muscles burn a lot of calories.  Not just through using said muscles in excercise, but muscles will burn through calories even while simply resting.  The more muscles you have, the more calories your body will burn.

How do you build muscles?  Well, there are two types of muscles, which while it sounds cannibalistic, we’ll call white meat and dark meat, because it’s the easiest mnemonic to remember.  White meat (think breast meat on a chicken) is designed for strong but brief actions...and men have more white meat muscles than females, though obviously they have both kinds.  That brief sprint towards a prey animal, the thrust of a spear into its body, aaaand done.

Dark meat muscles are meant for lower-strength repetitive actions.  Walking around reaching up or stooping down or digging while gathering plants, with no need to rush and plenty of opportunities to rest.  Chasing after young children.  Weaving baskets, scraping and tanning hides into furs and leathers, cooking...these are tasks that require little to moderate amounts of strength, but most important, repeated movements.  Women tend to have more dark meat muscles than men, though obviously they have both kinds.

(The reasons why wild ducks, partridges, grouse, etc, all have dark meat breast muscles is because they use those muscles to fly long distances. Chickens evolved from jungle-floor hunt-and-peck birds that mostly flew only short distances to get away from predators by flying up to the nearest tree branches, so they literally just needed a burst of strong energy over a short period of time, hence white meat muscles.)

Which type is better?  Both, ideally, because they are useful in a variety of different ways.  Which is better for burning calories?  Ideally both, but it doesn’t really matter.  All you need to do is build muscles.

As for how to do that...you know how you feel when you exercise until you are sore?  That’s what you need to do.  This is where weights and machines and treadmills do come in handy, but still aren’t necessary, since you can lift and lower objects around your home, and get exercise bands or surgical tubing for resistance training, and go for longer walks, etc.

The object is to (gently!) push your body to the point where your muscles are sore.  You can do this by lifting weights for a few repetitions near your limit (use a spotter & practice safe lifting skills!!), which is a white meat muscle activity, or you can use lesser weights or resistance machinery (surgical tubing counts), but just do it more, which is dark meat muscle activity.

You can also do the “step down” method of weight training or resistance training, by starting near your limit, going until your muscles burn, then resting a few minutes while gently shaking out, massaging, or relaxing the muscles in question to help move the lactic acid out of your muscle tissues, along with hydrating. Then you “step down” the amount of weight (say by 20%-30%) and doing another set of reps (repetition movements) until again it’s a struggle, then another few minutes of rest, hydration, etc, before stepping down again, doing some reps...and then again when it’s at the lightest you can for as long as you can, then rest that muscle group.

Regardless of which way you weight/resistance train, take a full 48 hours off.  Or as close to 48 as you manage--weight train 3 times a week, and then take up to 72 hours (three days) off so your body can fully recover.  You can still exercise, but do not use weights or resistance machinery/rubber bands, etc.

Let your muscles use that 48 hours to heal, and eat more protein sources to help your body build more muscle strength, along with a variety of nutrients to get the right kinds of micronutrients.  Again, I must emphasize: Do not starve your body.  It will go into fat-storage mode and will only barely repair your muscles, nevermind build them bigger.

The goal is to build more muscle tissue.  if you are hungrier than usual, eat more.  Your body will tell you what it needs if you listen, and there are plenty of charts out there with “if you are craving X,Y, or Z, then try eating healthier foods A,B,C, D, E, or F!” and they’re actually not inaccurate...but it is okay to have the “less healthy” foods in moderation, same as in everything you eat.

But seriously, up your protein intake, which is what your body needs to build bigger muscles.  The average (again, your needs may be more) person needs about 4 ounces (115 grams) of protein per meal, so you can shoot for more than that.  And get your proteins from a variety of sources.  Humans can manufacture a good number of amino acids (the building blocks of proteins), but we cannot synthesize 9 of them, the “9 essential amino acids.”

These 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.   Foods that contain all nine essential acids are called complete proteins. These include eggs, fish, beef, pork, poultry, and whole sources of soy (tofu, edamame, tempeh, and miso).

While plant proteins have lower essential amino acid contents when compared to animal proteins, they will also have different ratios of the various amio acids compared to most animal-based proteins.  This is something that vegetarians and vegans need to keep in mind.

Some plant-based foods can be combined together to complement and/or supplement.  “Rice & beans” is one such combination.  Basically, you combine a grain (in this case rice) with a pulse (legumes, like beans, or peas, etc).  Here in America, in Mexican restaurants, a serving of refried beans and Spanish rice (seasoned with tomatoes & spices) is often automatically included as a side for most dishes.  This provides a great deal of carbohydrates, but it also provides a more or less “complete protein” set of those essential amino acids.

Corn, beans, and squash plants do the same thing, providing a complete protein when combined together, as well as plenty of carbs.  These three plant types are the “Three Sisters” of indigenous North Americans.  They are best when planted together, the corn providing a trellis for the beans to grow upon, the squashes spreading out across the field to smother competing weeds, and together they feed people reasonably well.

However, they are still more carb-heavy than protein-heavy, which means vegetarians need to rely upon other sources such as nuts, plus eggs, dairy, and/or fish (if pisco-lacto-ovarian vegetarians).  Vegans in particular need to be extra careful.  Yes, peanuts have a lot of proteins compared to their carbs, same with almonds, etc, so definitely add nuts to your diets!  But just be aware that you’re going to need to be a lot more conscious of your protein types & sources--and make sure to get a variety of sources--if you’re trying to build muscles while on a vegetarian or especially on a vegan diet.  A purely plant-based diet will not have nearly as balanced a set of amino acids as what animal-inclusive diets can contain.

If you’re lacto-ovarian, this is made easier because milk, cheese, and eggs are wonderful foods with a lot of nutritional value.  If you eat fish as well, even better, full proteins in fish as well as in egg whites, etc...but that brings me to another caveat, because you should probably eat the egg yolks as well as the egg whites.

Do not skip out on fats.  Unless you have a genuine doctor-ordered medical reason, do not cut all fats out of your diet.  Your brain needs fats in order to function.  And just as with amino acids in various protein sources, there are different types of fats as well that our bodies need in different amounts for different reasons.  This isn’t to say you should chow down on the equivalent of a full stick of butter (1/2 cup, 65 grams) with each meal (unless you’re camping outdoors in winter in the far north or a mountain, because then you need fat in your diet for your body to literally burn to help keep you warm).

It’s just that you don’t want to go completely fat free...because if you do, your metabolism will go into panic mode in its primitive/primal-minded way, “ZOMG IT’S LATE WINTER/EARLY SPRING AND NOTHING HAS ANY FATS IN IT WE’RE ALL GONNA STAAAAAARRRVEEE!!” Your metabolism will start turning carbs and even proteins into fats in an effort to ensure your brain (along with other vital organs) will have enough fats to keep functioning.  So go ahead and put some butter on your toast.  Even better, put some nutbutter on your toast, since sunflower butter, peanut butter, almond butter, all those things have proteins and fats as well as carbs.

Also, your body actually does need cholesterol to function, but only in smaller amounts than you’d think.  HOWEVER, if it doesn’t get enough of the right types of cholesterol through diet, your body will make its own cholesterol, and will make more than you need, out of carbohydrates.  (Yeah, this one was a shocker to me when I learned about it, and the answer blew my mind.  Seriously, our body will make up to 10x as much cholesterol as we need if we don’t eat it, so it’s best if we do eat it.)

So how much does an average person need to consume of these critical cholesterols that it absolutely needs?  ...About 1-2 egg yolks a day (or comparable alternative sources; vegans, do some research on alternatives, or just accept that your body may try to overproduce certain cholesterols if it’s feeling nutrition-starved).  Seriously.  Just that much is enough. (Again, your needs may vary based on your body size, metabolic rate, and/or environment.)

So.  Put it all together, and you have:  1. Eat a variety of foods in sufficient quantities and qualities (fats and proteins included) to ensure your body stays healthy; 2. exercise just enough to push your muscles into feeling sore; 3. Rest 48 hours while eating a bit more protein to help your body repair and build bigger muscles; 4. Lather-rinse-repeat... and you’ll eventually get bigger muscles that burn more calories simply by existing, as well as whenever you use them to move just a bit more than you normally would.

Dark meat muscles burn more calories when at rest because they’re designed that way, because they’re small effort but frequent use with multiple short rests, lots of blood flowing through them, and thus are more metabolically “charged” than white meat muscles.  However, white meat muscles tend to be the largest muscles, and thus while not designed to burn calories as efficiently while at rest compared to dark meat muscles...they actually end up burning about the same through sheer volume.

Work on improving your muscles, move a bit more every day, eat more conscientously but not through the heavily warped fearmongering lens of the Diet Industry’s blather and/or tactics, and you will be healthy enough to go to the beach and enjoy it.  Not because you’ll have lost weight, but because you will be healthier.  (Fun fact: muscles are denser and heavier than fat, so you could literally lose inches while gaining pounds from your body burning the fat with its now increased muscle mass.)

And yes, you can weigh 260 pounds and still be healthier than someone who weighs 160.

In other words, if you have a body, and you go to the beach with it, you now have a beach body.

You’ll just be less likely to get out of breath while swimming or building sand castles or playing volleyball or whatever if you’ve upped your exercise levels between now and then.

Also:  CONTINUE TO WEAR A MASK IN PUBLIC.

Get one that matches your swimwear, or makes you feel silly & fun.  Even if everyone started wearing their masks (not going to happen, but one can dream), it will to take us all of 2021 to quell the pandemic...and because people won’t be wearing their masks, keep wearing that mask.  Yes, even if you have had all your shots.  Because people aren’t wearing masks, the virus is able to spread, and when it spreads, there’s always a chance it will mutate, and cause new strains of infections...which it already has.  So wear your damn mask.