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HEALTH

How To Let Go Of Anger

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When you think of anger, do your thoughts drift towards the following images or scenarios? 

Tops blown. Profanities slung. Fists flying. And, messes that need to be cleaned up from stuff that’s hit the fan. 

In reality, those are all actions that have occurred in anger or because of anger. 

But, anger in and of itself can actually be a good thing when we learn to express it appropriately. 

How you respond (and don’t respond) in moments when you feel angry is what can become problematic both to the situation you find yourself in and for your overall mental and emotional health.

There’s a famous saying that is generally referenced in regard to negative thoughts, but I find it fitting with anger as well, “you can’t help it if a bird lands on your head, but you can keep it from building a nest in your hair.” 

Anger will come; it can’t be escaped in this life. But, how you respond and how it affects you…well, that’s up to you.  

How To Let Go Of Anger?

Just because something comes your way that evokes feelings of anger within you doesn’t mean that it has to completely control you. 

Consider the following ways to release those feelings and let go of anger:

Know Thyself 

First things first. You know you. You know your body. 

Each person’s body has a specific response to the emotion of anger. 

Your face turns red (that’s not just a cartoon feature, you know). Maybe your heart begins to beat rapidly. 

For some, it’s a pursing of the lips and flaring of the nostrils. For others, it’s clenched fists. 

There are many ways that our bodies physically denote anger. Knowing how your body responds can help you recognize that anger, so you can put the brakes on the situation before things get out of hand. 

Identify The Cause

If you’re beginning to feel angry, be aware of that and take a quick breath. Pause, and then calmly think through the issue at hand and try to recognize what it is about this occurrence that has upset you. 

Some questions to ask yourself:

  • Is this something that is within my control?
  • Is this “out of my hands?”
  • How important is this person or situation to me? (A cause for anger amongst friends or family is a different situation than a cause for anger in a workplace environment, and even that is completely different than an instance of anger with a stranger who just cut you off in traffic.)

Some scenarios and solutions:

  • Your daily commute brings about road rage. Consider taking another route or leaving at a different time to avoid this stressor.
  • You are passionate about your political beliefs, but your sister has polar opposite viewpoints. You can not discuss current events without things getting heated. Consider your relationship with your sibling. If anger is the result of such discussions and is thus hindering your relationship, perhaps these discussions aren’t worth having between the two of you. 
  • Your spouse uses words or phrases that hurt you. As the acts continue, anger arises. Do you value your spouse? Do you value yourself? Yes? Then both of you are worth a peaceful conversation regarding the matter. Communicate your feelings (hurt, anger), and be calm but assertive in the matter.

Take A Breather

Give yourself some space from whatever it is that has evoked those feelings of anger. 

From the simple to complex circumstances, taking a step back from the situation can help you clear your mind and (sometimes) immediately release some of those feelings of anger. 

Sometimes taking a break can just be a quick, “Excuse me, I need to use the restroom.” Then, just walk down the hall and back to recompose yourself. 

But, sometimes that breather needs to be a full day and night. 

When you’re able to, sometimes being able to “sleep on it,” can fix the entire situation…or at least dissipate anger and allow for a different perspective to develop. 

Relax

While you’ve stepped away, don’t just use the time to “stew” in your anger. 

Take some deep, slow breaths, in and out. 

Practice counting backward and forwards to ten, shifting your focus from the anger to your breath and the task of counting. 

Some people like to listen to soothing music when they feel anger arising (the type of music that soothes will be different for each individual).

Diffusing calming essential oils promotes a relaxing effect for some as well. 

Focus On A Solution

After you’ve had a chance to calm your feelings of anger and hopefully clear your head, focus on ways to improve the situation. 

Focusing on the problem will only serve to fuel your anger. And, you’ll be the one who suffers from this. 

Focus on a possible solution or simply on what you can control in the situation. 

And, sometimes, unfortunately, the only thing you can control in an angering situation is the fact that you aren’t going to let someone else’s actions rob you of your joy and happiness. 

Walk Away

Walking away…that may sound cowardly to some. And, I’m certainly not advocating for skipping out every time a situation sparks anger within you. Not at all. 

But, you know as well as I do that sometimes there are people and situations that we encounter that are toxic to their core. 

If there is a person or situation that repeatedly causes you pain or brings about angry emotions, it may be best to distance yourself from that person or situation if possible. 

This may be the only way to allow yourself to let go of the anger that is caused and the peace that you’re losing due to the relationship or situation. 

Forgiveness

Can I be honest…blunt even? I don’t care who you are or what the situation is, sometimes forgiveness is just freakin’ hard! 

Generally in situations of anger, you’ve either been wronged or you feel attacked. It’s personal. 

It’s because of the fact that it’s personal that those feelings of anger are controlling the situation in the first place, right? 


And, if you’ve stepped away, and you’ve breathed deeply, and you’ve tried to think of a solution, and you’ve perhaps even just had to walk away from the person or situation altogether…but, it’s still eating you alive… 

Then, there’s no other way to say it than this: you just have to let it go. 

But, HOW? 

You just have to let it go. You have to forgive the person. Maybe not because they deserve it, but because YOU deserve peace. 

Grudges produces within your body a toxicity that can affect you on every level. 

Seek to practice empathy. Seek to forgive. Seek to let it go. 

And, from experience, I can say that deep hurts and horrifically angering situations may need a continual practice of forgiveness long after the person or situation is gone from your life. 

That’s okay, sometimes forgiveness is an ongoing process. 

Continue seeking forgiveness. Continue practicing empathy. Continue to let it go. 

Practices To Cope With Anger

Anger isn’t just an emotion that can affect us mentally. Left unchecked, anger can cause physical harm to your body as well. 

Anger isn’t worth your health, your relationships, your life. 

Consider the above practices to not let anger control you, and not let angry situations “get the best of you.” 

And, consider these coping exercises below to keep your body calm each day and to help diffuse feelings of anger in overwhelming situations. 

Practice Daily Gratitude

It’s hard to remain angry when you keep everything you’ve got going for you in the forefront of your mind. 

Think you’ve got nothing to be thankful for? You’re reading this article, right? I know of some who will never see the words on this page or any due to blindness. 

How can you be thankful for a sister who you can’t even have a civil conversation with? Consider the one who would give anything to have a heated political discussion with their sibling who’s been gone for years now due to a drug overdose. 

Perspective-is-everything.

Focus on the good, every day. 

Breathe in fresh air, and be thankful. Move your body, and be thankful for the opportunity to do so. 

Did you have cause to smile today? Don’t take that for granted. Did you look for the opportunity to make someone smile today? Be thankful for that opportunity. 

It’s hard to let anger control you when you are focusing on the positives in life. And, they’re there, even in the midst of angering situations, I promise! 

Journal or Discuss

Find a way to get those angry emotions out. Talk to a friend or loved one. Journal your thoughts. 

Have you ever been so upset with someone that you wrote them a letter? Have you ever poured out your hurt, your anger, your frustrations…heck, forget the paper, it’s 2020…maybe you’ve even done this in a text. 

But, you didn’t send it (mail, text, email). 

Just writing or typing out your thoughts was a therapeutic process that helped you work through emotions of anger and aided in diffusing the situation enough that you could either let it go, or be prepared to talk about it more clearly with the other party. 

The same power exists in journaling…and in discussing these emotions with a close friend.

Physical Activity

Getting in a workout, or going for a walk or a run when you are feeling angry can give you space, help you clear your mind, and offer a release for those emotions in the moments following anger-filled circumstances. 

But, incorporating exercise regularly can keep “overly angry” responses at bay altogether.

When you are angry, your body releases the same hormones as it does when you are stressed: adrenaline and cortisol. Routine exercise trains your body to regulate these hormones. 

Physical activity also releases hormones that are responsible for making you feel good. 

And then, sometimes physical activity to relieve stress or anger doesn’t look like a walk, run, or weight lifting session at all. 

Sometimes a good 20 minutes with a punching bag is not only a great workout, but a great way to productively release those overwhelming feelings of anger. 

Deep Breathing

While we briefly mentioned this as a way to let go of anger, this one bears repeating. 

Practicing deep breathing regularly can decrease stress and anger and promote feelings of calmness.

You can also become more in tune with your own body through deep breathing, thus helping you to realize and deal with some things that may be causing you continual grief, stress, or feelings of anger. 

Breathe in deeply through your nose, filling your belly rather than your chest. After a brief pause, breathe out through your mouth, emptying your belly of the air. 

Practicing these things as a way of life can help you to both let go of anger and control it in a healthy way when it arises. 

Learning to control your feelings of anger can benefit you socially, emotionally, and even physically.

Can CBD help with stress & anger?

It’s known to:

  • Reduce anxious moods
  • Drastically improve sleep
  • Ease stiff joints and muscle pain
  • Soothe skin irritation
  • Sharpen focus and memory

So, you tell me! 

But most people can’t tell one CBD brand from the next. They may not for example understand the value of a “full spectrum” oil vs isolated CBD oil.

Or be aware that cheap oils frequently contain known carcinogens (like weed killer).

Or that most people only absorb 3-5% of the CBD they take!

So let’s take a closer look at what sets the best apart from the rest.

Full Spectrum

Research on a new hemp extract (identified as “CBC”) shows it is an effective relaxant, making users feel at ease. 

It also showed 10x the effect of CBD on relieving depressed moods… and was an “effective antiviral.”

This is just the tip of the research coming out about the benefits of whole-plant hemp extracts…

CBG (another hemp extract) has been called the ‘stem cell’ of all cannabinoids, with research showing it boosts anandamide production (aka the ‘bliss molecule’).

It showed neuroprotectant properties and powerful pain-relieving effects.

And as the list of beneficial cannabinoids continues to grow, research shows whole plant hemp extract is 3x more powerful than CBD alone…

Because it contains the full spectrum of natural cannabinoids.  

Clean Sourced

Hemp is a TOXIN SPONGE.

Because it is an excellent filter plant, hemp soaks up toxins like a sponge!

The best CBD Oils are sourced from local, organic farms AND they test frequently for VOCs and other toxins. Don’t overlook this to save money.

I don’t know about you, but I don’t like the things I take for my health to contain toxins.

Just sayin’.

Micelle Liposomal Delivery

Micelle Liposomal delivery technology is the difference between near total absorption and sub-10% absorption. 

Microscopic liposomes encapsulate the cannabinoids in a lipid “bubble” that…

  1. Protects the nutrients from degradation, and…
  2. Bypasses the digestive process to achieve rapid and near-total absorption through cell membranes

All of this leads us to declare THIS CBD oil our favorite…

This 1000mg whole-plant hemp extract contains the full spectrum of natural cannabinoids… sourced from a family farm, and tested for toxins…

And delivered by patented micelle liposomal technology…

Use this link to Save 20% off today (while this introductory offer is still valid)

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HEALTH

Oral Microbiome & Remineralization to Restore Tooth & Gum Health

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You don’t have to be a dentist to spot a healthy, beautiful smile a mile away. 

Clean healthy teeth and fresh-smelling breath can be the first things we notice about those around us. 

And, why wouldn’t we? Dental health and hygiene are so important that they are taught as early as preschool. It ranks equally with all other hygiene practices in those regards. 

But, are the typical exhortations of brushing twice a day and flossing all that are needed to keep your mouth clean and healthy? 

What other factors affect the health of your mouth? 

Could your oral hygiene and health affect other areas of your body? 

If so, what can you do to ensure you are facilitating the health of not just your teeth, but your whole mouth? 

Dental Health

We often associate dental health with teeth, but dental health doesn’t stop at your teeth. 

It refers to the health of your mouth as a whole. From your teeth, to your gums, to your mouth, and the presence or absence of injury or infection there. 

And, no, despite the suggestion from the popular commercial, just a stick of a particular brand of gum won’t clean up a “dirty mouth” either. It’s far more complex than that.

In fact, the health of your mouth can be an indicator of the health of your entire body. 

Hmmm, that statement sounds familiar, but in reference to a different area of the body. 

We generally hear of your gut or digestive tract health being a good indicator of the condition of your entire body. 

The bacteria that live in your gut, trillions of bacteria, aid in many functions. This microbiome houses your immune system and facilitates its important actions and responses. It metabolizes nutrients and serves as a barrier to infection, just to name a few. 

So then, how would your mouth serve as a measure of total body health as well?

While your gut is home to the largest group of bacteria (microbiome) in your body, the runner-up is none other than your mouth! 

Oral Microbiome

More than 700 kinds of bacteria reside in your mouth. 

These bacteria are vitally important to the health of your mouth and in turn, your body. Your oral microbiome is responsible for: 

  • aiding in the remineralization of your teeth
  • carrying molecules of oxygen to your gums and soft tissues in your mouth
  • removing free radicals and waste products
  • protecting your body from harmful environmental organisms  

The warm temperatures, pH levels of your saliva, and continual presence of moisture in your mouth provide a comfortable environment suited for the survival of these bacteria. 

And, like the microbiome of your gut, these bacteria in your mouth need to remain in balance. 

When balanced, the bacteria within your mouth form a thin, clear, odorless layer of protection over your teeth. 

When unbalanced, this same layer becomes thick, sticky, and has an off-putting odor. 

A continual absence of this needed balance results in bad breath, bleeding gums, and tooth decay, which can lead to infection and can even cause disease. 

The pH levels in your mouth play a large role in preserving this balance, and those levels are influenced greatly by what you eat and drink. 

When your diet contains large amounts of fermentable carbohydrates (sugars like sucrose, fructose, and glucose), the layer of bacteria on your teeth work to break down these carbohydrates and this creates an environment that is overly acidic. 

This acidic, unbalanced, environment leads to the demineralization of your teeth, which dentists consider to be the first step to tooth decay. 

  • Poor nutrition
  • Stress
  • Toxins
  • Inflammation
  • Poor oral hygiene
  • Excess sugar 

All of those things listed there can lead to demineralization. 

But, there are many things that you can do to both promote a healthy balance in your oral microbiome and remineralize your teeth! 

Remineralization

Chances are, from early childhood, you’ve learned that brushing your teeth twice a day and flossing will prevent tooth decay. 

So, why do some individuals who religiously adhere to this cardinal rule of oral health still experience demineralization, tooth decay, bleeding gums, and bad breath? 

All of those metaphoric roads listed above lead to an imbalance in the oral microbiome. 

You can remineralize your teeth and balance this delicate community of bacteria in the following ways:

1- Probiotics

The health of your gut is linked to the health of your entire body. Since your mouth is the second largest home to bacteria in your body, second only to your gut, a healthy gut leads to a healthy mouth! 

Probiotics balance your gut microbiome by introducing healthy amounts of good bacteria and inhibiting the growth of bad bacteria there. 

Some consider the pH of your mouth to be the biggest factor in remineralizing your teeth. And, probiotics promote this balance in your gut and your mouth, keeping the environment from becoming too acidic. 

2- Oil Pulling

Oil pulling has become popular in recent years. 

It involves swishing 1-2 tablespoons of coconut oil in your mouth for roughly 10-20 minutes as soon as you wake up, before eating or drinking anything. 

After this duration of time, you spit out the oil (trash can, not drain), rinse out your mouth, and brush your teeth as usual. 

Most recommend repeating this practice 3-5 times per week for the best results. 

Oil pulling removes harmful toxins from your mouth and promotes a balance in your oral microbiome. 

3- Saliva Production

Your saliva plays possibly the largest role in keeping the environment for the microbiome in your mouth from becoming too acidic (and thus leading to demineralization). 

Having adequate amounts of saliva is thus crucial for remineralization. 

You can boost saliva production and avoid dry mouth in the following ways: 

  • Hydrate! Make it a goal to always stay hydrated. Sip water frequently throughout the day to boost saliva production.
  • Ditch the tobacco. Both smoking and chewing tobacco can cause a lack of saliva and lead to demineralization.
  • Limit caffeine. Caffeine can hinder saliva production and cause dry mouth. Also, many caffeinated beverages contain large amounts of sugar which are a primary cause of tooth demineralization.
  • Breathe through your nose. Mouth breathing can dry out your mouth.
  • Avoid mouthwashes that contain alcohol. These can both dry out your mouth and disrupt the balance of the oral microbiome.
  • Use a humidifier to add moisture to your room and thus your oral and nasal cavities.

4- Dietary Changes

Your diet can be the biggest contributor of demineralization and the biggest aid in remineralization!

So, what should you eat and drink?

First, foods rich in vitamins and minerals are a must! 

Leafy greens and other organic vegetables, wild-caught fish, grass-fed meats, healthy fats, and eggs all promote remineralization. 

And, some cheeses and low acid, fermented dairy products like kefir have been known to be healthy remineralization-aiding options, but milk tells a different story. 

Traditional dairy milk products contain lactose. Because lactose is a type of sugar, it greatly increases the level of acidity in your mouth. 

Choosing dairy free milk options like almond or oat milk can provide the calcium that your teeth need for remineralization, while avoiding the acidic effects of lactose.

Besides dairy milk, other foods and drinks can wreak havoc on your teeth. 

  • Acidic fruits and fruit juices contain high amounts of acid that can contribute to an imbalance in the oral microbiome and demineralize your teeth.
  • Sugar, when eaten frequently, even in small amounts, contributes to an overly acidic environment in your mouth, leading to demineralization, tooth decay, and ultimately, disease. 
  • Simple carbohydrates like potatoes, rice, pasta and white bread all turn to fermentable sugars in your mouth, which once again leads to the acidic environment that you’re trying to avoid to promote oral health.

5- Avoid Phytic Acid

Your body, specifically your teeth, need calcium and other minerals for remineralization to occur naturally.

So, when it comes to the health of your teeth, avoiding foods and beverages that contain phytic acid is of monumental importance. 

Phytic acid is considered an “anti-nutrient.” It adheres to nutrients and minerals that your body needs, like calcium, zinc, and iron and keeps your body from absorbing them. 

Grains, seeds, nuts, and legumes are the primary sources of phytic acid. 

Cutting out foods high in phytic acid and replacing them with foods that are high in essential nutrients and minerals will promote remineralization. 

And, if you can’t see yourself living without grains or legumes, you can opt for their sprouted versions or fermented grains like sourdough instead, which are considered phytic acid lowering foods.

You can optimize your dental health by balancing your oral microbiome. Balancing these bacteria keeps your teeth healthy and hinders demineralization which leads to tooth decay and disease. 

To aid in remineralization you can:

  • Eat probiotic rich foods or use a quality probiotic supplement
  • Practice oil pulling
  • Boost your saliva production
  • Eat foods rich in vitamins and minerals 
  • Avoid sugars, simple carbs, acidic foods and drinks, and dairy milk
  • Cut out foods high in phytic acid

Try this for 60 seconds to rebuild your teeth & gums overnight.

Doctors still can’t believe their eyes…

Every person who did this 60-second trick before going to bed experienced a dramatic rejuvenation of their gums, rebuilt their teeth…

And even got rid of bad breath and ugly spots…

No matter how advanced their tooth decay was…

And all they had to do was mix 2 dirt-cheap ingredients.

Some of them even claim they’ll never have to go to the dentist again after this…

See here the breakthrough method that’s making dental implants absolutely useless!

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FITNESS

4 Ways to Improve Your VO2 Max (and 5 reasons you might want to)

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True or false:

  • Aerobic fitness only matters for elite athletes. 
  • Those fancy numbers often displayed on fitness trackers surely don’t mean much to the average person.
  • You should only seek to improve your cardiovascular fitness for training purposes. 

If those statements were all on a test, you would’ve written the word “false” next to each one! 

Cardiorespiratory fitness levels, or your VO2 max levels, certainly aren’t just information vital to athletes. In fact, knowing these levels and improving them can be the key to a long and healthy life!

So, let’s look at what these levels are called, how to increase them, and how those increases can benefit you

What Is VO2 Max?

VO2 max refers to the maximum amount of oxygen your body can use while you exercise. 

Your VO2 max can tell you just how fit your body is and if you’ve improved your physical fitness over a length of time when measured throughout training. 

Your muscles require oxygen to keep your body going for extended periods of time during physical activity (endurance). And, your heart is tasked with pumping appropriate amounts of blood to carry the oxygen needed to meet this requirement. 

The greater the amount of oxygen that you can use during intense exercise, the greater the amount of energy your body can produce during that activity.

So, determining your VO2 max involves measuring the amount of oxygen (mL) you use in one minute per kilogram of body weight. The number derived from this measurement tells how much oxygen you’re using when exercising at your hardest. 

Many fitness trackers can assess your VO2 max level, as can testing done through your doctor. 

The average 40 year old male VO2 max scale ranges from under 30.2 (very poor) to over 48.0 (superior). 

The average 40 year old female VO2 max scale ranges from under 21.0 (very poor) to over 36.9 (superior). 

If you’re an avid runner seeking to improve your endurance, or a serious athlete looking to improve your cardiovascular fitness, knowing your VO2 max can be crucial in your efforts to improve your fitness abilities.

But, does this measurement only matter to athletes and their performance during their preferred physical activity? 

Absolutely not! 

Your VO2 max can tell you a lot about the overall health of your body. 

How Is VO2 Max Tied to Health And Wellness?

Healthy cardiorespiratory fitness capabilities can affect many areas of your body. 

While VO2 max levels have been considered the “gold standard for measuring cardiovascular fitness levels,” research suggests that these measurements can determine your risk factors for all causes of mortality. 

Cognitive Benefits

Cognitive decline, such as what is seen in conditions like vascular dementia, is caused by a narrowing or blockage of blood vessels leading to the brain. 

Cardiovascular exercise causes new cells and blood vessels in the brain to grow. 

Improvements in VO2 max levels have been associated with cognitive benefits like: 

  • improved thinking capabilities
  • performance improvements regarding memory
  • improved motor skills
  • improvement of time management skills
  • better organizational skills on tests
  • an improved ability to give attention to detail  

Studies have also shown that individuals with a high VO2 max show better connections throughout various regions of the brain. 

Live Longer

The American Heart Association states that a low VO2 max puts you at a greater risk for cardiovascular disease and some cancers (breast, lung, and gastrointestinal). 

Some consider your VO2 max, often referred to as your fitness age, as a better indicator of long term health and lifespan than your actual age. 

Research suggests that a 10% increase in your VO2 max can decrease your risk for all causes of death by 15%. 

And, a higher VO2 max may actually be a better predictor of health than traditional factors such as weight and cholesterol. 

Decrease Stress

Studies show that individuals with a higher VO2 max experience less physiological stress and can better handle stresses that do arise. 

Increasing cardiorespiratory fitness levels are also associated with decreases in anxiety and depression. 

And, regular physical activity (which can improve your VO2 max) is directly correlated with improved mental health and feelings of personal well-being.

Improved Quality Of Life

Your day to day quality of life improves when you increase your VO2 max. 

Simple tasks like going up and down stairs, bringing in your groceries, keeping up with energy-filled children, and keeping up with a busy schedule in general can all be done with greater ease when you improve your cardiovascular respiratory fitness. 

Each and every physical task that you do throughout your day requires energy. In the same way that we described the measurement of VO2 max in physical activity earlier, this process occurs within your body when you need energy to perform any physical daily task. 

Your muscles require oxygen to expend energy. Your heart pumps oxygen through your blood to supply it to your body as you do any physical activity…yes, even carrying laundry up and down stairs. 

Improves Immune And Respiratory Health

Increasing your VO2 max can make you less likely to get sick, and improve your overall health, by giving your immune system a boost. 

Studies have shown that improving cardiorespiratory fitness also improves the function of both the immune and respiratory systems. 

Increased aerobic capacity increases the levels and function of immune cells and can actually restore lung tissue and strength by acting as an antibiotic and an antioxidant! 

What Can You Do To Improve Your VO2 Max?

Now that we’ve seen the benefits to your overall health and well-being that come with improving your VO2 max, how exactly can you achieve such increases? 

1- Continuous Training

Many coaches and trainers believe exercising at 90-95% of your maximum heart rate is the best course for improving your VO2 max. 

This method improves the strength of your heart muscle thus increasing the amount of blood your heart can pump with each beat. 

2- HIIT (High Intensity Interval Training)

High intensity interval training is a type of exercise characterized by brief periods of intense activity followed by brief periods of rest within a given workout (like this 9-minute fat-burning workout I created). 

Some studies have shown that exercising in this manner provides slightly more consistent VO2 max improvements than exercising at a constant high intensity.

3- Ironman Training

You don’t have to actually be training for an Ironman race to incorporate this method of improving your VO2 max. The principle of ironman training is what we’re after here. 

Changing up the aerobic activities that you do in a single session can benefit your VO2 max levels. 

In an ironman, participants typically start with swimming, switch to cycling, and then switch again to running. 

You can incorporate this kind of variety in your exercise sessions to improve your cardiovascular respiratory fitness. 

4- Increase For Increase

If exercise is already a normal part of your daily routine, you may already be reaping the benefits of a healthy VO2 max rate. 

But, you can increase your aerobic fitness (and your VO2 max) by increasing the following in your exercise sessions:

  • increase the duration of your workouts
  • increase the intensity of your workouts
  • increase how often you workout

If you’re new to fitness, the good news is that increasing your VO2 max will happen easily as you get started. 

Consider starting with a walking regimen to begin, and then you can increase speed, intensity, and duration over time. 

Then, as mentioned above, add high intensity interval training exercise sessions, switch up your aerobic activities within a single session, or workout at your maximum heart rate to boost your VO2 max. 

(Always consult your physician before beginning any exercise program if you are new to working out.)

And if you’re looking for a workout that incorporates all of the above (for FREE), follow this 3-movement full body toning workout.

It’s an easy way to tone your entire body in just 3 movements using the 3x Method (the workout i used to lose over 100 lbs). The good news is…

You can try this 3-movement workout (3 minutes each) for free through this link…

>> 3 Min Full Body Toning Workout

To your health,

Nate Hopkins

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HEALTH

4 Steps to a Healthy (and Positive) Digital Life

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From work, to play, to shopping, to education, to keeping in touch with friends and family, a growing portion of our lives involves online activity. 

Conversing with your boss or professor about an assignment…online. 

Telling others about your recent experience at a local restaurant…online.

Sharing a video of your child’s first steps with your parents…online.

All of that sounds convenient and positive, right? Well, it certainly can be! 

But, at this point you might also be recalling ways that digital interaction, even in your own life, is currently, or has at some point, been negative. 

Just a brief look at the other side of the (bit)coin here reveals isolation, bullying, negative news overload, feelings of inadequacy, and distraction are just a few items on the list of potential hazards of life in the digital world. 

So, how can you make sure that your digital experiences and interactions remain positive regarding what you give and take away from your time online? 

Let’s take a look…

Habits To Keep Your Digital Life A Net Positive

The technological advances that we enjoy today weren’t implemented with the hope or desire that users would suffer negative effects. 

No! The digital age that we’re living in has come about all in the name of ease, convenience, and enhancement. 

The pitfalls or negatives that can take place while online or as a result of things that have happened in our digital lives can be avoided with a little intention and attention. 

1- Choose Wisely

No matter your age, chances are at some point, someone in your life gave you this advice: “choose your friends wisely.”

The intent behind this exhortation revolves around the fact that we can all be influenced, good or bad, by those around us. 

And, this is no different online. From friends to followers, we must choose wisely. 

Always keep in mind that the influence you experience and provide online doesn’t end when you close an app or turn off your computer. 

This is why keeping your digital life (and your physical life) positive means surrounding yourself with people online who encourage, motivate, teach, and influence you in positive ways. 

2- Use Wisely

How you influence others online is just as important (even more important) as how you are influenced by others in your digital life. 

Keeping your digital life positive requires you to be positive. 

Ever heard of the golden rule? Something my grandma repeated to my cousins and I pretty frequently throughout my childhood has become somewhat of a lost “art” in this age of digital interaction it seems. 

“Do unto others as you would have them do unto you.” Let this simple, logical principle rule your interactions online for sharing and receiving a positive digital experience. 

Think about how you would want others to treat you, and act accordingly. 

Don’t want someone to hurl a list of insults at you because they disagree with your political views? Then be sure to remember that thinking in how you comment or speak towards others online regarding their views. 

Don’t want to scroll through negative post, after negative post, after negative post? Then make sure you are posting positivity. 

And, this doesn’t only include social media friend and follower interaction. 

Another popular phrase offering advice on making a positive impact: “see beauty, speak beauty.” 

How many times have you eaten an amazing meal at a restaurant or received stellar service from a company? 

Don’t take that for granted. Take a few moments and share that positive experience by leaving a positive review or simply sharing your positive experience on social media. 

Another rule that comes to mind pertaining to digital interaction, minus the fact that this advice came long before the digital day and time that we find ourselves in, stems from the 1942 Disney classic, Bambi.

Bambi’s furry friend, Thumper, offers some great advice when it comes to digital life: “If you can’t say something nice, don’t say nothing at all.” 

Perhaps it’s the absence of face-to-face interaction that digital life offers, but spewing forth unkindness appears to come more easily from our tips (finger) than our lips. 

Nix that unkind behavior to give and receive a positive digital experience. 

And, anyone remember Blockbuster’s famous phrase for when you returned a VHS tape (you know, back in the day)? “Be kind, rewind.”

You can incorporate this practice online as well. If you see yourself getting sucked into a particularly negative exchange online, remember Blockbuster’s exhortation. 

You can be kind and “rewind” those thoughts or phrases. Backspace or delete any negative thoughts and either contribute in a positive manner, or take a step back from the situation completely and log off for a while to destress. 

3- Share Wisely

Digital life involves a large amount of sharing. 

Online we share our thoughts, ideas, beliefs, content, business, and the list goes on. 

For digital experiences that positively impact you and others, be mindful of what you share. 

Fake news has become quite the buzz phrase lately, and many like to use it in jest. But, in all honesty, we do need to be cautious regarding the truth of what we share into the digital world, no matter how small or large our audience. 

And, news isn’t the only thing to consider when it comes to sharing truth and positivity:

  • Recently try a healthy recipe that your family enjoyed? Share that recipe as opposed to a negative comment on a recipe you didn’t particularly care for. 
  • Read a helpful article detailing needful, educational information regarding the beliefs and policies of political candidates? Share that information (sans negativity towards a particular side…that *is* possible).
  • Experiencing success in your business? Share! Your triumphs can encourage others! 
  • Stories of helpfulness, selflessness, kindness…never stop sharing those! Helpful, selfless, beautiful acts are all around us. Look for those acts and stories, and share those instances to inject positivity in your digital life. 
  • Find an article or piece of information that would benefit your class or colleagues, share that helpful information. 

4- Spend Wisely

We often think of wise spending in terms of money. And, while spending digitally certainly requires discretion and wisdom (as money seems to flee faster when leaving your bank account as opposed to your palm), here we’ll focus on how we spend our time online. 

Time is one of our most valuable assets. And, digital life can consume much of it. 

While digital life opens doors/opportunities in education and business, keeps us connected with those who live far away, and can offer relaxation and relief from the stresses of our physical lives, it can also drain the minutes off of the clock and the life out of our in-person relationships if we’re not careful. 

If you find that you’re prone to mindless scrolling: 

  • set a timer to keep those fleeting minutes in check
  • download an app that allows you to keep track of how much time you’re spending online  
  • move apps that you mindlessly browse through off of your home screen to reduce the temptation to check those sites frequently
  • delete apps that hinder productivity or promote negativity

We should also be careful not to spend our time isolating ourselves to online-only interaction.

While life online can offer connection and valuable interaction, it’s no substitute for in-person interaction. People need people, plain and simple. 

Make it a goal to be fully present with those who are in your presence. In other words, don’t let your digital life divide your time and attention from those right in front of you. 

Keeping intention at the forefront of your digital life can make your time online a positive experience for both yourself and others. 

Remember to, 

  • Be intentional about who you surround yourself with online, choosing positive influences. 
  • Be a positive influence to those you interact with online, both friends and strangers alike. 
  • Share kindness and positivity always. Seek to bring hope and help in what you share.
  • Be wise concerning the amount of time you spend online. And, never let your digital life replace the valuable interactions in your physical life. 

And, don’t forget that blue radiation from electronic devices can damage your eyes! Learn more about this and the 7-second pro baseball player trick that instantly improves vision here.

Finally–remember to put down the electronics at least an hour before bed so you can fall asleep quickly. And if you still have trouble falling asleep, this sleepytime chocolate is safer than melatonin.

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