Don't make promises when you are too happy You may promise the person the whole world Always be in the right state of mind before making promises
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When someone tries to put you down Stay firm

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FOUR WAYS TO MINIMIZE PHYSICAL ENERGY First, yes it is ideally you should get eight hours of sleep but for most of us, that isn’t just realistic. But you can improve your deep sleep, which is the sleep cycle that is most restorative. You are likely waking up many times throughout the night without realizing it. Think of your bedroom as a sleep sanctuary. What can you do to make sure the temperature is just right, and that it’s as dark and quiet as possible? Room darkening blinds are ideal, but a good sleep mask can do the trick, too. Telling your partner to keep the TV off in the bedroom is a must, and don’t forget to tell your teenagers when you are going to bed so they can keep it down too. Second, drink a lot of water. When you wake up you are already about 1% dehydrated, and most of us never fully hydrate. Studies show that even mild dehydration leads to loss of focus, decision making, creativity and yes, energy. You’d be surprised at how much water you need to keep your mind at its best. Remember the phrase, “half you hydration.” This means you should take your body weight (in pounds) and divide it in half, and that’s the number of ounces of water you should take in each day. I weigh 170 pounds right now, so I divide that by two, and get 85. I drink 85 ounces of water a day. That’s a lot of water! To help, I use a Nalgene water bottle and throw a few lemon slices and cucumbers in for a bit of flavor. On the weekends I’ll just carry a gallon jug of water with me throughout the day with the goal to empty it. Three, don’t skip meals. Your new mantra: Food is fuel! There is probably nothing more controversial in the health and fitness world than what and when to eat. High protein diets, vegan diets, bullet proof coffee for ketosis, fasting days, so many options! For myself, if I want to optimize for motivation and energy (not rapid weight loss) I consume five small slow-carb meals a day. I used to skip breakfast thinking I was saving time and calories, then I’d binge lunch of a sandwich or slice of pizza, and wolf down a big dinner of whatever. What I experienced was wild swings of glucose—the fuel for your brain—as I’d go from waking up to low glucose to flooding my body with carbs, and then the inevitable carb crash. I’m at my best when I’m eating similar to a Body for Life plan or a Tim Ferriss slow-carb diet plan. Fourth, daily exercise. Don’t panic, just move! You don’t have to become a hardcore Crossfit’er (although kudos if you are). You don’t have to spend an hour a day in a gym (although that would be awesome). You just need to move in a way that gets your heart beat way up for twenty minutes a day. For most people, a vigorous walk around the neighborhood or on the treadmill each morning does the trick. A yoga session or after work pickup basketball game is great. This isn’t for long-term health benefits, although there are. You are moving for 20-minutes a day for same-day energy and clarity. Research is clear, 20-minutes of cardiovascular activity increases blood flow to the brain and gives you an immediate boost of energy, clarity, focus, and creativity. Whether you are just trying to power through long days of work and family, or you are trying to crush your New Year’s resolution, to maintain mental motivation, focus on your body. #fitness #health #minds
664 views ·

More from Lennysmart

When someone tries to put you down Stay firm

1.17k views ·
FOUR WAYS TO MINIMIZE PHYSICAL ENERGY First, yes it is ideally you should get eight hours of sleep but for most of us, that isn’t just realistic. But you can improve your deep sleep, which is the sleep cycle that is most restorative. You are likely waking up many times throughout the night without realizing it. Think of your bedroom as a sleep sanctuary. What can you do to make sure the temperature is just right, and that it’s as dark and quiet as possible? Room darkening blinds are ideal, but a good sleep mask can do the trick, too. Telling your partner to keep the TV off in the bedroom is a must, and don’t forget to tell your teenagers when you are going to bed so they can keep it down too. Second, drink a lot of water. When you wake up you are already about 1% dehydrated, and most of us never fully hydrate. Studies show that even mild dehydration leads to loss of focus, decision making, creativity and yes, energy. You’d be surprised at how much water you need to keep your mind at its best. Remember the phrase, “half you hydration.” This means you should take your body weight (in pounds) and divide it in half, and that’s the number of ounces of water you should take in each day. I weigh 170 pounds right now, so I divide that by two, and get 85. I drink 85 ounces of water a day. That’s a lot of water! To help, I use a Nalgene water bottle and throw a few lemon slices and cucumbers in for a bit of flavor. On the weekends I’ll just carry a gallon jug of water with me throughout the day with the goal to empty it. Three, don’t skip meals. Your new mantra: Food is fuel! There is probably nothing more controversial in the health and fitness world than what and when to eat. High protein diets, vegan diets, bullet proof coffee for ketosis, fasting days, so many options! For myself, if I want to optimize for motivation and energy (not rapid weight loss) I consume five small slow-carb meals a day. I used to skip breakfast thinking I was saving time and calories, then I’d binge lunch of a sandwich or slice of pizza, and wolf down a big dinner of whatever. What I experienced was wild swings of glucose—the fuel for your brain—as I’d go from waking up to low glucose to flooding my body with carbs, and then the inevitable carb crash. I’m at my best when I’m eating similar to a Body for Life plan or a Tim Ferriss slow-carb diet plan. Fourth, daily exercise. Don’t panic, just move! You don’t have to become a hardcore Crossfit’er (although kudos if you are). You don’t have to spend an hour a day in a gym (although that would be awesome). You just need to move in a way that gets your heart beat way up for twenty minutes a day. For most people, a vigorous walk around the neighborhood or on the treadmill each morning does the trick. A yoga session or after work pickup basketball game is great. This isn’t for long-term health benefits, although there are. You are moving for 20-minutes a day for same-day energy and clarity. Research is clear, 20-minutes of cardiovascular activity increases blood flow to the brain and gives you an immediate boost of energy, clarity, focus, and creativity. Whether you are just trying to power through long days of work and family, or you are trying to crush your New Year’s resolution, to maintain mental motivation, focus on your body. #fitness #health #minds
664 views ·