Living Lean Blueprint

🚨 Attention Central PA! 🚨

This is your moment to MAKE HISTORY with us! 🌟
We’re gearing up for the 150th Anniversary Celebration of Shiremanstown, PA and we need YOU to help make it unforgettable! 💥

From setting the stage to fueling the fun, there’s a role for everyone in this once-in-a-lifetime event. 🎉
And guess what? Every volunteer walks away with a FREE 150th Anniversary T-shirt as a token of our gratitude! 👕🎉

This is HUGE—don’t miss your chance to be a part of something extraordinary!
🌟 Click the link NOW and claim your spot in the celebration of the century! 🚀📝👇

Sign Up Sheet: 150th Celebration Volunteers - TimeToSignUp Sign up sheet created by Kari DeMaria

6 Incredible Tourist Sites With a Waitlist to Visit
By Rachel Gresh

Most travelers are familiar with booking reservations and tours in advance of their trip, but some tourist sites are so popular and exclusive that visits must be booked months, if not years, in advance. Although these special places require careful planning and coordination, they are well worth the effort required to visit. From mystical caves in the jungles of Vietnam to jaw-dropping European churches, here’s how to book a visit to six of the best tourist attractions with a waitlist.

6 Incredible Tourist Sites With a Waitlist to Visit — Daily Passport Some tourist sites are so popular and exclusive that visits must be booked months, if not years, in advance. From mystical caves in the jungles of Vietnam to jaw-dropping European churches, here’s how to book a visit to six of the best tourist locations with a waitlist.

WHY DOCUMENTING YOUR GOALS WILL INCREASE THE CHANCES OF COMPLETING THEM
Here’s your reminder to have a plan and it’s backed-up by science.
By Scott 'Future' Felstead

Many of us started out documenting our fitness transformation journey with a little notebook detailing every set, rep, and weight achieved during each gym session, but as the novelty wore off, we felt like we had a pretty good idea of how to proceed and ditched our written logs in favor of a rough mental idea of what we should be lifting or eating from workout to workout. Scores of peoples enter the gym with no clear plan at all, and wander aimlessly from machine to machine failing to make the most out of the limited time that they have invested in being there. But what if we got serious about the details and stats that are available to us? It turns out that winging it is only flying us towards failure, so I made a decision to look at the detail, and here’s your reminder to do the same.

Reach Your Fitness Goals By Documenting Them - Muscle & Fitness Many of us started out documenting our fitness transformation journey with a little notebook detailing every set, rep, and weight achieved during each gym session, but as the novelty wore off, we felt like we had a pretty good idea of how to proceed and ditched our written logs in favor of a rough m...

Simple Green LED Lights Save Sharks and Turtles from Accidental Bycatch in Fishing Nets
By Andy Corbley

Marine biologists have found that $8 green LED lights affixed to fishermen’s gill nets were enough to dissuade huge amounts of sea animals like turtles, rays, and sharks from ever swimming toward the nets.

Originally tested by the National Oceanic and Atmospheric Administration on sea turtles off the coast of Hawai’i, they are proving even more effective on squid and the elasmobranch family, which contains sharks and rays.

Gill nets are indiscriminate, and fishermen end up catching marine life without meaning to, after they get entangled and sometimes killed in the nets.

Simple Green LED Lights Save Sharks and Turtles from Accidental Bycatch in Fishing Nets A simple $8 green LED light was enough to significantly reduce the amount of squid, turtles, rays, and sharks caught in fishing nets.

He Crowdsurfed in a Wheelchair to the Stage and Coldplay Pulled Him Up to Play Harmonica (Watch)
By Andy Corbley

It’s easy to think that being in a wheelchair means the end of activities that involve intense physical movements—like big wave surfing or, in Rob O’Byrne’s case, crowdsurfing.

Rob is not someone who thinks this, however, and even though he lost all control of his body from his chest down, he still loves going to gigs, a favorite occasion from before his accident.

Rob has not let his disability impact his attendance at gigs. Being that he can sing but can only move one arm, he has taken up karaoke with a particular like of emulating the voice of Coldplay’s Chris Martin.

He Crowdsurfed in a Wheelchair to the Stage and Coldplay Pulled Him Up to Play Harmonica (Watch) Rob O'Byrne never let his disability get in the way of his love of going to gigs, which recently afforded him the experience of a lifetime.

How to appreciate what you have
by Avram Alpert

To appreciate what you have is to recognize the value of the people, things, and world around you, as well as your attributes – and to treat all of these with the care and consideration they deserve.

In this sense, appreciation means not just being grateful for what you have or what you’ve been given, because gratitude does not necessarily imply an attitude of care and consideration. Appreciation, as I use it here, may begin with thankfulness for what you have, but it goes beyond that to a broader understanding of how the world works and what is valuable in that. Appreciation can also lead us to a critical attitude in a way that gratitude does not, because we may recognize that the world and its inhabitants are not cared for as they should be

How to appreciate what you have | Psyche Guides To better face an imperfect world, try a deeper reflection on the things, people and legacies that make your life possible

Hit Multiple National Parks With These 7 Road Trip Itineraries
BY
NICOLE HANSEN

National parks protect some of the most objectively gorgeous scenery in the United States. Beaches, forests, endangered wildlife, historic buildings, and more are preserved in these unique locations.

With so much natural and historical beauty to enjoy, it's no wonder national parks are bucket list items for many people. Visiting all of them can prove tricky, however, particularly given the remote location of so many national park sites.

Hit Multiple National Parks With These 7 Road Trip Itineraries Love national parks? Consider taking one of these national park road trip routes, featuring multiple national parks and dramatic natural scenery.

Breaking Down Language Development in Autism
Katherine Gianni

esearchers conducted a novel study on language development in autistic children, revealing that it does not follow a linear path but progresses through three distinct stages.

This study is the largest of its kind, involving over 31,000 participants. It challenges traditional views by showing that language comprehension and speech ability are independent in autistic children, and suggests a new two-dimensional approach to assessing communication abilities.

This research could transform language therapy interventions and our understanding of language development in autism.

Breaking Down Language Development in Autism - Neuroscience News Researchers conducted a novel study on language development in autistic children, revealing that it does not follow a linear path but progresses through three distinct stages.

NANOPARTICLES COULD HELP PATIENTS WITH MS, ALS, AND PARKINSON’S
DALIN CLARK

Is it possible for nanoparticles to go through the digestive system and deliver medicine directly to the brain tissue?

Researchers from Michigan State University say yes, and their latest findings are expected to benefit patients with neurodegenerative disorders like multiple sclerosis, or MS; amyotrophic lateral sclerosis, or ALS; and Parkinson’s disease, or PD.

“Our work is focused on identifying the biological identity of nanoparticles, including the type of proteins that come to their surfaces,” says Morteza Mahmoudi, an associate professor in the radiology department and the precision health program in the MSU College of Human Medicine. “This is important because the type of proteins that come to the surface provide a unique pattern that can give the green light to pass the blood-brain barrier and work directly in the brain tissues.”

Nanoparticles could help patients with MS, ALS, and Parkinson's Researchers say it's possible for nanoparticles to go through the digestive system and deliver medicine directly to the brain tissue.

A Teenager Was Having a Stroke but His Dog Helped Save Him, Explains Doctor
By Andy Corbley

Daines and Amanda were woken up by their dog Axel early on a Saturday morning in their home in Spring, Texas, and they couldn’t remember a time when he so desperately wanted to go outside, or so they thought.

However, once taken downstairs by Daines, Axel began frantically clawing at the bedroom door of Amanda’s son Gabriel. Inside, Gabriel was already awake—because he was having a stroke on the left side of his brain.

A Teenager Was Having a Stroke but His Dog Helped Save Him, Explains Doctor Sabih Effendi, a neurosurgeon who treated Gabriel, told the family that if Axel hadn't intervened, he might never have recovered.

Berry Good News: Daily Strawberries Boost Cognitive & Cardio Health
Kim Bedwell

Consuming strawberries daily was linked to improved cognitive function, lower blood pressure, and increased antioxidant capacity. The study involved 35 healthy individuals who consumed an amount equivalent to two servings of strawberries daily.

The researchers found that after consuming strawberries, cognitive processing speed improved, blood pressure reduced, and antioxidant capacity significantly increased.

Berry Good News: Daily Strawberries Boost Cognitive & Cardio Health - Neuroscience News Consuming strawberries daily was linked to improved cognitive function, lower blood pressure, and increased antioxidant capacity.

History of St. Patrick’s Day
BY: HISTORY.COM EDITORS

St. Patrick’s Day is celebrated annually on March 17, the anniversary of his death in the fifth century. St. Patrick’s Day 2024 will take place on Sunday, March 17. The Irish have observed this day as a religious holiday for over 1,000 years. On St. Patrick’s Day, which falls during the Christian season of Lent, Irish families would traditionally attend church in the morning and celebrate in the afternoon. Lenten prohibitions against the consumption of meat were waived and people would dance, drink and feast on the traditional meal of Irish bacon and cabbage.

St. Patrick’s Day: Origins, Meaning & Background | HISTORY St. Patrick’s Day is a global celebration of Irish culture that takes place annually on March 17, the anniversary of the patron saint of Ireland's death in the fifth century. The holiday has spiritual meaning in Ireland, where it has been observed as a religious holiday for over 1,000 years.

💖 Happy Valentine's Day to all my wonderful friends and family! Whether you're
celebrating with a special someone, or cherished friends, or enjoying some self-love,
I hope your day is filled with love, joy, and happiness. Remember, love comes in many forms,
and today is the perfect reminder to appreciate and cherish all the love in your life.
Wishing you all a day filled with love and laughter! 💝

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Calisthenics for beginners: Workouts you can do anywhere
Calisthenics is incredible, and these are the best workouts for beginners
By BethAnn Mayer

Calisthenics, better known as bodyweight exercises, also make for worthy workouts.
Skeptical? That’s understandable. We’re conditioned to think we need heavy weights to build strength and muscle mass, but your body alone can provide all the resistance you need. Calisthenics also has benefits beyond strength and appearance. Here’s what to know and how to start with calisthenics exercises that work for all levels, from beginners and beyond.

Calisthenics is incredible, and these are the best workouts for beginners Calisthenics is a body-weight exercise routine you can do anywhere. Why it's great, and some excellent exercises for beginners

The Ultimate Guide To Goal Setting
by MindJournal

Knowing how to set goals is an important skill. It forces you to contemplate what you truly want out of life — but achieving your goals? Well, that's a whole different ball game.

The truth is, most fail. And fail quickly. That's no reflection on the people making (and breaking) their new routines. It happens because most of us have been going about goal setting all wrong.

Goal Setting: How To Set and Achieve Goals Goal setting is a productivity superpower. This complete guide covers how to set goals and how to achieve them using the SMARTER goals template.

🎁 Wishing you a Christmas filled with love, laughter,
and all the things that make your heart merry. May the coming
year be filled with blessings, prosperity, and new opportunities.

🔔 Merry Christmas to you and your loved ones! 🎄✨

Teen Who Sends ‘Silly’ Socks 4 Seniors Launches Christmas Drive to Warm Toes and Hearts in Nursing Homes
By Andy Corbley

Elle Gianelli of Stockton California has been making colored socks with silly designs on them for years, sending them to seniors in nursing and care homes to brighten up their day.

It all started from the closer-than-close friendship she has with her grandmother, which instilled the value of spending time with the elders.

The high school junior started the project Socks 4 Seniors all the way back in the 7th grade, and has so far spruced up 92 care homes in 48 states, making a few pen-pals along the way.

But as Christmas approaches, she’s doubling down on her hobby to send boxes of silly socks to seniors in all 50 states in time for the big day.

Teen Who Sends 'Silly' Socks 4 Seniors Launches Christmas Drive to Warm Toes and Hearts in Nursing Homes As Christmas approaches, she's doubling down on her hobby to send boxes of silly socks to seniors in all 50 states in time for the big day.

🕎 Wishing you a joyous and luminous Hanukkah! 🕎 May the festival of lights fill
your home with warmth, love, and laughter. As you light the candles each night, may the
glow of Hanukkah bring peace and happiness to you and your loved ones.
Happy Hanukkah! 🌟

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Get ready to dive into a world of amazing books and save $5.00 when you spend $20.00 or more at Pango Books.
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Tag your friends who love books, share the news, and let's celebrate the joy of reading together! 📣📚

This Thanksgiving, let's pause to give thanks for the blessings that fill our lives. Gratitude turns what we have into enough, and today, I'm thankful for moments that turn into cherished memories. From our table to yours, may your day be filled with love, laughter, and the joy of creating beautiful memories. Happy Thanksgiving! 🍁📸🍂

Gratitude in Every Heart, Thank You Veterans! 🎗️ We pause to
express our deepest appreciation to the incredible men and women who have
selflessly served our nation. 🙏✨ Your sacrifice echoes in the freedom we cherish every day.
🎗️ To all the brave men and women who have served and sacrificed for
our freedom, we salute you. 🙏✨

Let's take a moment to express our gratitude to the veterans in our lives.
Drop a ❤️ if you appreciate their service! 🙌

Wishing you a spook-tacular day filled with ghoulish delights and ghostly
surprises. Whether you're trick-or-treating, hosting a haunted house, or
simply enjoying some candy, may your Halloween be frightfully fun! 🕷️🕸️
Stay safe, and let the magic of the season enchant you. 🌟🔮

Why is walking so good for you? Here's what studies show.
Research shows the more you walk, the more health benefits you'll experience.
Jamie Davis Smith

It can be a bit daunting trying to get in the recommended amount of exercise each week, which for adults is at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity, according to the World Health Organization (WHO).
“Everyone should do daily activity and exercise for at least 30 to 40 continuous minutes” to improve both physical and mental health, Dr. Jay Lee, an internal medicine physician with Kaiser Permanente, tells Yahoo Life.

Why is walking so good for you? Here's what studies show. The benefits of walking are additive, so the more you walk, the more benefits you’ll experience, say experts.

Why Protein Is Key to a Healthy Immune System and How Much You Really Need
By Kate Bratskeir

When you think about the foods that help keep your immune system healthy, vitamin C and zinc may first come to mind. While those are surely health boosters in their own right, protein is a key ingredient for keeping the immune system in tip-top shape.

"Proteins are the building blocks for all sorts of cells and tissues in the human body, and the immune system is completely included in that," Cynthia Li, MD, i

Protein Is Key to a Healthy Immune System and These 3 Types of People Need the Most | Livestrong.com Protein and a healthy immune system go hand in hand. Learn why this nutrient is key and the three types of people who need more protein in their diets.

The 5 Most Underrated Leg Exercises You Probably Aren't Doing (but Should)
By Jaime Osnato

When it comes to leg day, we all have our favorite exercises. And while it's nice to have a regular routine, it's also easy to fall into a rut. Day after day, the same moves eventually get boring. Or worse, they become less challenging, which can stall your progress.

Instead, bust the boredom by switching up your lower-body sessions. Make the most out of your next leg workout with these five underrated leg exercises, courtesy of Tatiana Lampa, CFSC, NASM-CES, .

The 5 Most Underrated Leg Exercises You Probably Aren't Doing (but Should) | Livestrong.com Doing the same leg exercises workout after workout will eventually stall your progress. So make the most out of your next lower-body workout with these five underrated leg exercises.

Your Keto Alcohol Guide: Drinking on Keto Without the Sabotage
Ketologic

If we were to say to new keto-ers that they could never have another drink so long as they're following a ketogenic diet, that would be unrealistic and unsustainable. We're all about making the ketogenic diet super easy to follow, and part of that is making it easy to stick to so it can become a lifestyle rather than a yo-yo diet.
So instead, we give them the tools to succeed with keto alcohol. And we're passing some of those tools on to you.
To remain in ketosis or reduce the impact of the carb load on your keto progress, but still enjoy a night out here and there, follow the strategies below.

Your Keto Alcohol Guide: Drinking on Keto Without the Sabotage If we were to say new keto-ers that they could never have another drink so long as they're following a ketogenic diet, that would be unrealistic and unsustainable. We're all about making the ketogenic diet super easy to follow, and part of that is making it easy to stick to so it can become a lifest...

Do These 7 Things Every Morning to Lose More Weight
By Jenn Sinrich

If you're trying to lose weight, the decisions you make around food and exercise throughout the day matter. But there are a few specific morning rituals that can really set you up for success.
As it turns out, there's a whole lot of research to back up the old saying "The early bird gets the worm." Not only do morning people tend to be happier, according to a June 2012 study in ‌Emotion,‌ and may potentially live longer, according to another paper in April 2018 in ‌Chronobiology International,‌ but they may also weigh less as well.

7 Simple Morning Habits That Can Help You Lose Weight | Livestrong.com Did you know you can shed pounds simply by changing your morning routine? Check out these nine habits that will help lead you to ultimate weight-loss success.

Why You Need to Do Plank Walkouts
A no-equipment, back-friendly alternative to the ab wheel?
BY LEE BOYCE

One of the most celebrated movements in core training is also one of the toughest and most demanding: The ab wheel rollout. The reason it’s so effective is because it trains the core through what’s called “anti-extension.” Essentially, that means your abs are protecting your spine from arching, something that’s critical when you lift heavy weights overhead.

Why You Need to Do Plank Walkouts A no-equipment, back-friendly alternative to the ab wheel? Sign us up.

15 Bodyweight Workouts for a Super Strong Back
Medically reviewed by Jake Tipane, CPT — By Samantha Kostaras and Daniel Dowling

If you’re all about bringing sexy back with a sexy back, you’ve come to the right place. These bodyweight workouts for your back will strengthen the key muscles to prevent hunched shoulders and lower back issues without any complicated gym equipment or weights.

15 Bodyweight Workouts for a Super Strong Back The best workouts for bringing sexy back with a sexy back.