Physical Fitness and Memory

There are many benefits to being physically fit. The ones we might think of first will include maintaining a healthy weight and reducing the odds of heart disease, stroke, depression and certain types of cancer. But recent research has also shown that exercise changes the brain in ways that protect memory and information processing.
In a study at the University of British Columbia, scientists discovered that regular aerobic exercise, the kind that keeps your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.

It is known that the hippocampus begins to shrink as we age, usually around age 55 to 60. However, in this study, the brain scans of participants who spent a year of walking three times per week, showed evidence that their hippocampus had increased in size about 2% – a significant increase which reversed age-related loss by one to two years.

In addition, your increased heart rate allows more oxygen to reach blood cells which, in turn, stimulates the process of brain plasticity, the growth of neural networks in your brain. This helps overall brain function, including memory power and concentration.

Exercise is also known to release feel-good hormones in your brain. The fact that it encourages positive thoughts and a sense of feeling refreshed can help in enabling better focus and effective learning. Whether you exercise, like going for a brisk walk or doing a full gym work-out, a component called norepinephrine increases in the brain. This component has been shown to play a role in a person’s mood and ability to concentrate; it focuses attention and promotes the retrieval of memory.

The older we get our ability to memorise decreases, in the worst case cognitive decline can result in dementia and Alzheimer’s disease. Once again physical activity can help in combating both. Physical activity can also help your brain develop new cells.

So what can you do? If your not the gym type, don’t fret. As mentioned a brisk walk will suffice, or making small changes by using stairs instead of lifts, stretching or jogging on the spot (preferably better done if your not in a shared office.)

If you want to exercise more but don’t have the discipline to do it on your own, you could try one of these ideas.

– join a walking group or other type of aerobic class
– Walk or work out with a friend who’ll hold you accountable.
– Track your progress on a free, downloadable app that encourages you to reach a goal.
– If you’re able, hire a personal trainer.

Facing Challenges for Self Determination.

Many people these days are so busy with the trivial of life that they often forget the superior meaning of life. Life is much more than earning money, having designer clothes, and expanding on material growth. The true meaning of life is having a peace of mind. No sum of wealth or triumph in the world can provide you with the benefits of feeling contentment and peaceful. What is the benefit of success if one loses sleep or enjoys spending time with loved ones or friends? When an individual loses his or her way, they often roll into the big ball of chaos. If you are going in right direction, you must have self-determination to make it to the finish line. It is of great advantage that we all along our journey in life stop to refuel, or assess the self and prepare for a better journey in the future.
Many people today are feeling burned out and overwhelmed with stress. Many people are finding their life circles around a time clock. Despite that many people have jobs they are often finding them unrewarding because of the lack of time they spend in self-developing their skills. Because of the multiple everyday jobs, many people seem to have elapsed the most imperative person of his or her life.

People spend more time trying to figure out how to buy the latest cell phone when what they should be concerned with is finding ways to work through self-development. The problems has lead to the increase of stress interrelated disease, hopelessness and other physical problems that affect one’s spiritual mind. The problems are not restricted to any explicit age or group. We are all subject to suffering.
We all must invest more time in self-development and self-determination expansion. What needs to take place is for each of us to find time to interrelate with the inner self. A few straightforward transformations could make a large difference to your life. The most essential issue we must address is the spending time 15 minutes daily to relax our mind and body. When you spend time with you, often you can probe into your mind to find answers to resolve your problems.
The time spent with will help you rank things according to important, and will eventually help you with setting up effective management schemes to work on building self-determination. Your progress is to prioritize what is most important to you, since it will help you to focus better and provide you with improved results. Stress deprives us of our energy; as a result, it causes one to feel tired and wiped out. To reduce stress, it is essential that you finish your mission that gives you maximum satisfaction and not choose a task that is ranked on social standards.
We all need to train the mind to think positive. Positive thoughts will create a healthy atmosphere around you. Positive thinking keeps you fit and allows you to smile and take pleasure in life under any event.
Setting goals can help you to develop self-determination. Goals keep us looking ahead for something rewarding. You can also weigh out the pros and cons to determine what you need to help you build on your determination. Likely, if you lack self-determination, you probably lack balance. Balance is the most essential point anyone must arrive at in order to build and maintain self-determination. It is relatively easy to weigh pros and cons and it only takes a few minutes. By doing this action you can see how balance and limits can bring you rewards, while imbalance and having no boundaries will cause you chaos.

Building Your Self-Confidence at Work

Many people wish they felt more secure about their abilities on the job. In other words, they’re looking for increased self-confidence when it comes to performing the work, dealing with coworkers, and handling tough situations. If you’re one of these people, you’re not alone. What can you do to feel more self-assured about your job?

First, remember that you are not your job. That is, if you make a mistake at work, this does not mean that you are stupid, worthless, or that you’re in the wrong position. It’s all too easy to take mistakes personally, seeing them as a reflection of your true person rather than for what it is: a mistake. Even though it may not always appear so, everyone makes mistakes from time to time. The best way to deal with a mistake is to own up to it right away and present a solution. This shows that you are honest, and by presenting ways to fix the problem, your boss can send you on your way to deal with the issue. Acting honestly and straightforwardly is best for you–you’ll feel better about yourself–and best for the company (which again will help you feel better).

Another common issue is feeling insecure when it comes to coworkers. Many people feel that they do not fit in, are unsure how to handle conflict, or have an overbearing coworker or boss that they don’t know how to communicate with. Any of these feelings can wear at your self-esteem. You may feel you have nothing to offer the group, whether socially or on projects, you avoid conflict, and may allow others to step on you. If socialization is a problem, it will require you to step out of your comfort zone a bit. This does not mean you need to jump right in with a large company gathering; rather, take it slow by opening conversations with one or two coworkers. Chances are you’ll have something in common. Asking questions about the other person is always a great way to go; just avoid questions with simple yes or no answers.

When dealing with conflict resolution and difficult employees, learning some proven communication techniques may be necessary. Consider attending a course on conflict resolution and dealing with difficult people. In the meantime, remember that the overbearing person likely has a lot of insecurities as well, and these are what cause the behavior. In the midst of conflict, do your best to avoid being pulled into argumentative situations. Don’t reward the other person’s behavior by getting upset or immediately backing down. If necessary, say you’ll continue the conversation when everyone has had a chance to cool down. Dealing with negative coworkers is never fun. Try and remember that your self worth is not dependent on the coworker’s approval, even if that person is your boss.

It could be you’re feeling unsure about your skills. This one is pretty easy–learn more! Many companies offer continuing education options, will pay for schooling, or offer professional development in house. Whatever your employer offers, take advantage. If your company does not have this option, find some good books on the subject. Ask your colleagues for suggestions, or if you’re a member of any type of professional group, seek advice there as well. Many of your peers will have good suggestions on what’s worth looking into.

Finally, give yourself some challenges. One great way to build your self confidence at work is to take on a special project or extra work. If you choose something you feel passionate about or something in your specialty area, you can show yourself and your colleagues that you are able to produce results. Even if you fail, you’re showing initiative and willingness by taking on special projects. Knowing that you put yourself out there, rather than sitting on the sidelines, can be a great confidence booster. And the same can be said for when it goes well.

Dealing with a failure to lose weight.

We all want to change something about ourselves. There is always something that we want to change in our life. Dealing with something that we want to make different is not always easy but we have to figure out the best method to make it happen. Many people are trying to change the way that they look and their weight. This is going to be a very challenging idea and something that takes a lot of will power.

How many times have you tried a diet and failed? This can be very disappointing. It is hard to realize that you are not losing the weight that you want and be the size that you have dreamed about. However with the right state of mind and a little bit of help you can make your dreams a reality.

The one thing that you can do is make sure that you keep a positive mind and always keeps telling yourself that you are better than someone that quits. You are someone that is important and that should give your diet the best possible try that you can. Being positive is all part of making a diet work for you.

Make sure that you are serious about your weight loss plan. You need to know that there is no room for failure and that you are going to make this happen for you. Sometimes we may not be able to succeed at a diet because there is something else going on in our life. Maybe we have a problem that lies deep beneath that we are having a hard time dealing with. If this happens we need to seek help for it and get started on a good method of healing.

Staying focused is something that is very important too. There are many reasons why we need to be sincere and realize that this is something that we really want to do. Being disciplined is something that is must when we want to lose weight and make ourselves feel better. We need to know what we have to do in order to make our goal a reality and be the weight that we want to be.

Take some time to listen to your heart and what you want to be. Are you ready for the challenges that come along with dieting and not being a failure? Is this something that you are physically and emotionally ready to do? Make sure that you are strong and able to handle this type of process. Being ready for the challenge is something that you should realise so that you are not losing site of exactly what it takes.

If things are not going your way you need to figure out a plan to make it right. Make sure that you are checking out the options that you have and all that is going on. Give yourself plenty of time to make your weight loss dreams a goal that is going to happen for you. There is no need to pressure yourself into something that you are not ready for.

Remember you are not a failure you are a success story. As long as you have dreams and goals set for yourself you are going to make it all happen. Giving your best shot and keeping sight of what is important will give you the help and the reinforcement that you need. Just be positive and never give up on yourself. You are not a failure as long as you give it your all.

Building Self Esteem.

Self esteem is your own personal view of yourself physically, mentally, and emotionally. Everyone has a different view of themselves, but keeping a positive outlook will benefit you more than a negative one. Many individuals suffer from low self esteem for a variety of reasons and need to build their self esteem in order to succeed in life. Remember, the only one who can make you excel is you and no one else. The same goes for self esteem. The only person who can build up—or consequentially tear down—your self esteem is you. Although other individuals may aide the process, the end decision is yours.

People have low esteem for a variety of reasons. Some individuals suffer from poor body image and focus on all the negative traits of their physical appearance. Others have emotional issues that have caused their self esteem to drop or feel themselves unworthy of any praise. For whatever reasons your self esteem may falter, the key to building it up again is to find the root of the problem. Think of self esteem like a house, if you build a stunning house on a poor foundation, the entire structure will crumble. However, if you take steps to ensure the foundation is strong and capable of holding anything, the process may be slow, but your self esteem will be built soundly.

Many individuals look for help for their low self esteem in books or seminars. The number of available options on the market is phenomenal, and you are sure to find one on a topic that deals with your specific issues. Check out your local library or book store and explore their “self help” section for a book that you may find helpful. It is quite unlikely you will find the answers to all your problems in a book, but you may find it helpful to know others are in your same boat and you are certainly not alone. Additionally, you may wish to seek professional help in your quest to boost your self esteem. Often, speaking with a qualified individual can help you determine the root of your problem and the necessary path you should take for the rebuilding process. Perhaps your problems dates back to childhood, or maybe it has recently developed. Whatever the case, a professional will be able to best determine your next step.

A main factor in self esteem is negativity. Negative thoughts can pervade your confidence and crumble your self esteem. If you find yourself surrounded by negative people or in a negative situation, try to best remedy the problem. Often, individuals in a abusive relationship have their self esteem shattered when a supposed loved one constantly berates them and questions their worth. Similarly, a negative workplace environment can lower your self esteem with colleagues or bosses finding fault with your work. Maybe you have a friend who is consistently negative with all surrounding him or her. Whatever the source, distancing yourself from the negativity will help you regain your self esteem. Strive to surround yourself with positive people. If you are going through a rough time in your personal life, you may wish to join a support group. Similarly, there are support groups available for individuals with self image issues. These groups will allow you to meet other individuals like yourself and provide a forum for you to sound your hopes and achievements.

However you choose to begin building your self esteem, do so today! Be thorough and consistent with the process and be aware it may take a while. You should not become impatient or despondent if you find your self esteem slipping. Remember, you are an important and worthy person and should treat yourself as such.


Talking today about a different method of training which is the superset.

This is a variation of two exercises combined consecutively without a break.
A popular method is combining two antagonist muscles (opposing) muscle groups. For example,
doing a chest press followed by a bent over row.

A popular method is the push/pull superset system, which could be horizontal or vertical pressing movement followed by a horizontal or vertical pull movement. It could be the example above or a military press paired with a chin-up.

Arnold Schwarzenegger said, “More work could get done in less time.”

Here are some examples.


Leg extensions/Hamstring Curls.
Leg press/Romanian Deadlifts.

Chest, Shoulders and Back.

DB Incline Chest Press/DB Bench Row
Overhead Press/Chin-Ups


DB French Extn/Seated DB Bicep Curls.
Tricep Push-downs/Preacher Curls.

Another popular method is a super set of the same muscle group but with a different emphasis. An example would be doing DB flyes superset with DB press.

Tricep pushdown superset with Tricep extension behind head.
Leg extension superset with split squat.
Leg curl superset with Romanian deadlift

In summary,

1. As Arnie says, you can get a workout in less time.

2. There is metabolic improvements as your getting the heart pumping.

3. Increased Hypertrophy,

Josh Bryant
Tom Venuto.
Jake Boly.

Development and Self-Determination.

For the development of the self, the most important thing that has to be kept in mind is to know one’s own self. Self- awareness, self-determination, self- esteem, self- perception, and self- control when varied with balanced thought and optimistic outlook creates a true definition of self-development. The first step that should be taken to shape up the life is to start accepting your weaknesses. The more you will know about yourself, the more your life will become happier. If you will not know about yourself, you will always be under threat from the external factors. By knowing your vices and virtues, you can develop yourself as you can work on the area where you lack the most. For example, if you make an outline of a painting with a chalk, but do not fill it with attractive colors, your painting will not be a complete and appealing one. Similarly, you can add flavor and color to your life by knowing yourself completely. One should also accept criticism if he or she is at fault. By accepting it, you can know what the areas where you can improve yourself so that others admire and appreciate your potentials.

Moreover, to achieve self development, one should not pay much attention on social notions as they destroys one’s rational faculty and people start believing in them. When people are trapped by these taboos, they often feel guilt and shame and this result in hampering their thought processes. Inner voice can only be heard when our mind is tension-free and we have a peace of mind. Our inner self guides us to take the steps correctly and cautiously so that we can develop ourselves in the proper sense. In addition, if some people are discussing about something that irritates you, try to question your inner self that why their conversation annoyed you. This will help you to realize things that annoys you the most and accordingly, you can make changes to improve your behavior and outlook towards your weaknesses.

Self-esteem is also an important ingredient that helps in pouring confidence and enthusiasm in oneself. If you will be having high self-esteem, you will realize that with the change of time, you have become independent and have gained the power to control your frustration. Moreover, self-esteem helps in controlling your positive and evil emotions so that you can show your weaknesses to the world and at the same time try to overcome with your negative aspects. Willpower and self-determination are important for an entity to develop the self. It keeps you strong and gives you the power to control the emotions and feelings, which results in leading a happy life. If you will always be repenting on your past experiences, you will never become successful in life. You should move ahead in life and forget the sorrowful moments as recalling the bad experiences of the past will act as an obstacle in the development of your personality.

Being fit also aids in shaping the life. Take for instance an example that if a person is lethargic, he or she will always find ways of not doing anything and sitting idle. On the other hand, if you are physically fit, you will automatically have a healthy mind. When a person has a tension-free and happy mind, he can concentrate properly on the weak areas and work on them with a positive and enthusiastic approach.

Last but not the least, it is often observed that people who work for the betterment of the society as a whole lead a happy life. These kinds of people do not complain of what they don’t have in life. Rather, they thank the Almighty for His support and love. The happy people believe in the concept that life is short, it is better to do something good for oneself and for others.

Reading: The Pleasurable Escape

It can take us to exotic lands, with powdery white beaches and clear azure skies. It can take us back in time—even to prehistoric days—or forward to the Big Brother world of the 25th century. It can fill our eyes with tears or make us laugh aloud. Reading opens a window to the world, giving us a vision of things we never dreamed possible. But, though you might not realize it, reading can also reduce your stress level.

For one thing, reading can help with problem-solving, which, in and of itself, can relieve stress. Say you are overweight, and that is contributing to your stress. It seems that the more weight you gain, the more stressed out you become, and the more you eat. By reading books about good nutrition, you can learn to plan meals that are low-cal and low-fat. As a result, your weight problem might disappear—and your stress level will be greatly improved.

Reading can also be relaxing. When you curl up with a good book, you put the rest of the world at bay. You take time out to travel to distant worlds, to learn about different time periods, and to expose yourself to out-of-this-world philosophies. You are essentially taking a vacation of the mind—but one that can be relatively cost-free, especially if you live near a library.

Reading can be a source of great hope, which can also help to relieve your stress. Through biographies, you can read about famous people and learn how they overcame their struggles. These stories of triumph might inspire you to seek ways to overcome the challenges in your own life. Inspirational books can send your spirit soaring, enabling you to accomplish things you never dreamed possible.

Of course, there are instances when reading can raise your stress level. For instance, if you are studying for a test, or reading about tragedies in your local newspaper, you might find your stress level skyrocketing. That is why it is important to be choosy when it comes to your reading material. If you’re feeling stressed, pick up a book that will relax you—perhaps a travel book, a cookbook, or a book of poetry. Resist the urge to read something that could simply make you feel more troubled.

Self-help books are particularly effective in helping to reduce stress. They allow you to explore your feelings and the triggers that lead to stress. And they recommend such techniques as listening to soothing music, playing a musical instrument, playing cards, or engaging in deep breathing in order to deal with stressful situations.

Or you might buy a book to learn about a hobby that can further reduce your stress. Perhaps it’s needlepoint, woodworking, or crochet. It may be origami, calligraphy, or stenciling. You can learn how to refinish furniture, paint, renovate your kitchen, or redecorate your bathroom. You can either build upon a skill you already have, or learn a new one from scratch.

It has been shown that reading novels can relieve depression, so it should come as no surprise that such an activity can also reduce your stress. When you read a novel, you travel to a distant place, metaphorically speaking. This allows you to use your imagination freely as you try to picture characters and settings. It’s a wonderful escape from the pressures of everyday living, and can allow you to return to your life feeling more refreshed.

Reading also forces you to concentrate—concentration which might be otherwise lost due to stress. As a result, you learn to exercise your mind—an exercise that can bear much fruit. Thanks to your reading, you may notice you find it easier to remember things which can, in turn, reduce your stress level.

If you find that you don’t like to read, you might start with graphic novels. These comic book-like creations might appeal to you because of their interesting pictures. Or you might simply start with glossy magazines. In the long run, it doesn’t matter so much what you read as how much you read. Read in the grocery line, at the bank, or while pedaling your stationary bike. You’ll quickly find that the more you read, the more you will want to read, and the less stress you will feel.

Now get out there and grab your favourite book.

Take Care Of Each Other.

Take care of each other.

The US Navy Seals are one of the most elite warriors in the world and one of the Seals was asked.
What is the type of person that becomes a Seal?
I can’t tell you the kind of person that becomes a Seal,
I can’t tell you the type of person that makes it through BUDS,
But I can tell you the kind of people that don’t become seals.
The guys that show up with huge bulging muscles,
who show up with tatoos and want to prove to the world how tough that they are.
None of them make it through.
The leaders who like to delegate their responsibility and never do anything themselves,
None of them make it through.
He said the star college athletes,
who have never really been tested to the core of their being.
None of them make it through.
He says that some of the guys that make it through are skinny and scrawny,
He said that some of the guys that make it through,
You will see them shivering out of fear.
He says however,
all the guys that make it through,
when they find themselves physically spent,
emotionally spent.
They have nothing left to give physically or emotionally,
somehow, some way they are able to find the energy to dig
deep down inside themselves to help the guy next to them.
They become seals he said,
You want to be an elite warrior,
It’s not about how tough that you are.
It’s not about how smart that you are.
It’s not about how fast that you are.
If you want to be an elite warrior,
you better get really good,
at helping the person to the left of you,
and helping the person to the right of you.
Because that’s how people advance in the world.

If you want to receive help, start by helping others.


Simon Sinek

New Year Welcome 2022.

I will be pausing today and thinking  about what I have done right? What I have done wrong? Where I have succeeded? Where have I failed?
What I can celebrate? And what can I learn?
When my Wife used to ask me what’s your NY resolution? I used to say, ““want to train and learn more about human nature” and it’s funny, that’s what I am still trying to do now anyway.
I am 40 next year, so now I have to start to think about the long term and where will I end up.
My advice to you is write down your long term goals, and figure out where you want to go? who you want to be? What are you saving for? What kind of physical condition do you want to be in? What kind of relationships do you want to have? What skills do you want to develop? Then you explain to yourself… why?
Why do you want to develop those relationships? Why do you want to increase your fitness? Why do you want to develop these skills?
Once you have done that then you will need to win those short term goals, to enable  to win your long term goals, so you will need to exercise, you will need to read and learn, and you need to practice.

So for 2022 and really for life, know what you are doing, it will be a challenge and there will be times when you say ““why bother”, and you may not want to attack that challenge, but you need to.
We are now in 2022, looking forward to being with you on this journey.