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Alternative Nose 👃 Breathing

 Suzanne M. Bertisch of Harvard Medical School and her colleagues reported, based on survey data, that more than 20 percent of American insomniacs do these breathing exercises to sleep better. They may be on to something.

In 2015 Cheryl Yang and her team at National Yang-Ming University in Taiwan showed that 20 minutes of slow breathing exercises (six respiration cycles per minute) before going to bed significantly improves sleep. Insomniac participants went to sleep faster, woke up less frequently in the night and went back to sleep faster when they did wake up.

The participants, all medical students, spent 15 minutes doing alternate nostril breathing—that is, slowly inhaling through one nostril and exhaling through the other by applying finger pressure to the side of the nose not being used.

On average, it took them only 10 minutes to fall asleep, almost three times faster than normal.

For the last 3 months I’ve been using a phone case because it seemed simple enough to keep me from forgetting my wallet.

I made sure for the last 3 months to only use my right hand anytime I used my cellphone.

After 3 months, I can say in my unprofessional opinion, the “damage” that the wallet does to your wrists, fingers, palm, even shoulders is not worth the convenience.

I don’t have a solution yet for what’s the best phone case to help lower the risk of wrist injuries & such but ill get back to you.

That is all, thank you for coming to my Ted talk

Before I leave my house everyday, I read this. It’s helped me over the last 5 years in understanding the bigger picture, cutting out the noise, eliminating distractions, but most importantly in finding my why & then understanding my how.

I ask myself everyday, am I chasing antelope or mice?

Stay Strong & Stay Home

Building Being Becoming 🔁

Building big (or bigger) biceps is no easy feat. It’s a much slower process than most people perceive it to be. But if you’re serious about maximizing and prioritizing your biceps growth? Then there are a few strategies we can employ that research has shown will be able to significantly speed up its growth.
 
The first and most important thing we’ll want to do to build big biceps is start adjusting our weekly biceps volume. More specifically, we will want to increase our weekly biceps volume to stimulate more growth. Why? Well, because the past work of researchers Brad Schoenfeld and James Krieger shows that there’s a dose-response relationship between weekly volume and muscle growth. Note that increasing your weekly biceps volume is especially effective in the event that you’ve reached a plateau. That is, your biceps just aren’t responding to your current biceps volume.
 
Next, you want to manage your recovery. In fact, you'd want to bias it to favor your biceps growth throughout this period. Just like our biceps, all of the other muscle groups we train require energy, effort, and nutrients to recover and grow. So if our main goal is to increase the size of our biceps? It’s likely a good idea to reduce the volume we devote to our other muscle groups. Doing so enables our body to favor our performance, recovery, and growth towards our biceps that we’re going to be training with quite a bit of volume.
 
Many people in the gym train without making time for recovery - and this slows down their progress in the gym MASSIVELY. Steer clear of this mistake with our 1-on-1 coaching program. My team of Certified PT experts - along with myself - are going to personally coach you so you get the most out of your training. To find out more: Simply DM “Find Out More”
 
Keep in mind, your nutrition throughout this period and during your training, in general, will always be the most important factor in building muscle and losing fat.
 

Two things people hate most in this world. 1) change 2) the way things are
Life is not a box of chocolates, life is what you make it, so what’re you going to make?

Float like a butterfly sting like a bee

to you.

My goodness, look how much you’ve grown this past year?

Remember when you thought your world was over because things were changing? Now look at you, looking at change with a smile, with a sense of excitement, with a sense of purpose!

You must be so proud of yourself?! I know I am!

This Valentine’s Day, like every Valentine’s Day, I ask you, if I asked you to name all the things you love, how long would it take you to name yourself?

The world has a whole lotta bad in it but it has a whole lotta good too, concentrate on the good, life is all about perspective & you deserve to know that YOU ARE LOVED!

Now, I think we can all agree on this one thing, don’t you hate when you’re about to hug someone really sexy & your face hits the mirror?!

Being healthy means loving yourself, so love yourself.

I’m really looking forward to all the new in 2022 that will show you & how “this diet” is the simplest & most efficient method to weight loss.

Listen, at the end of the day, all diets work the same, it’s a calorie deficit game.

You wanna raw dog 50 Oreos a day & tell me it’s keto? Amazing, I bet it’s effective as long as you’re hitting a calorie deficit *I don’t advice this type of meal plan*

Anyway, health is a long-term game, quick fixes & new fad diets will only be quick to lose but also quick to gain back.

Thank you for coming to my ted talk.

Stay Positive & Test Negative

Here’s a friendly reminder about balance ⚡️
This was me for many years, starting off strong but finishing either exactly where I was the week before or even worse.
Life is a marathon, not a sprint ⚡️
You’re doing great, stop being so hard on yourself.

There is nothing inherently wrong with added sugar.

All sugar - be it added sucrose (table sugar), high-fructose corn syrup, fruit sugar, agave nectar, or the sugar from carrots - has the same metabolic fate. It enters the metabolic pathway and results in the formation of acetyl-CoA

From there, acetyl-CoA can be used to generate ATP energy, form ketone bodies, synthesize fatty acids, or synthesize cholesterol. The fate of acetyl-CoA ultimately depends on the body's energy supply (i.e., energy balance)

I've shared my views before, and each time I do, I get pushback.

"But Rahim, I cut out added sugar and lost tons of weight!”

No. You reduced your calorie intake and lost weight.

"But Rahim, are you saying that chocolate and other sweets are the same as fruit?"⁣

No. Fruits and vegetables, which naturally contain sugar, also have many vitamins, minerals, and substantial fiber. Fiber slows digestion and helps mitigate spikes in blood glucose and insulin following a high carbohydrate meal. Fruits and vegetables are also quite satiating and low in calories

In contrast, foods high in added sugar are often hyper-palatable, calorie-dense, and contain fewer micronutrients. The added sugar itself isn't harmful - it just depends on the context of those sugars within the food matrix and, more importantly, the context of the diet as a whole

People like to demonize individual food ingredients because it's simpler than practicing moderation.

However, there are very few, if any, inherently harmful food ingredients.

If anything, the all-or-nothing mindset surrounding food tends to contribute to disordered eating and over-eating. People succumb to one piece of chocolate or one cookie, experience the "what the hell effect," and eat the entire box.

Let's stop the demonization of added sugar or any other individual food ingredients. When it comes to your nutrition, focus on the big picture - don't sweat the small stuff⁣.

Now the word “mind” is not the substance, only the name of the substance that can be changed. The 🌍 makes mind intelligence, that is, direction. I put no intelligence in it, but make it subject to intelligence.

Mind is a spiritual matter which, being agitated, disturbs the spirit. The mind, being the matter under the control of the spirit, is capable of producing any phenomena.

For example; the word fire, doesn’t mean the substance to be consumed but the process of consuming it. So mind is the name of a spiritual substance that can be changed.

The idea that matter and mine make the man prevents man from understanding himself. These last 2 years has helped the people to receive a great truth that will give an impulse and set them investigating a subject which will open to their minds new and enlarged ideas of themselves and show man what he is and how he makes himself what he is.

[Advice] I’ve drastically reduced the number of snacks I buy, replacing them with fruits and vegetables instead. This helps with making sure your hunger isn’t just boredom in disguise.

If you have any similar behavioral tips that work for you, please share!

Before the first month of the year has even come to an end, most people have given up on their annual commitment to themselves.

Research conducted by Strava, the social network for athletes, has discovered that Saturday, Jan. 12, is the fateful day of New Year’s resolutions.

After analyzing more than 31.5 million online global activities last January, Strava was able to pinpoint the date when most people report failing their resolution.

Ask yourself these 5 questions to help set achievable resolutions & let’s make it to Jan 13th!

❔ Why do you want to make the change?
📏 Is your goal concrete and measurable?
📝 What is your plan?
🎗 Who can support you as you work toward change?
🎊How will you celebrate your victories?

If you read this & your bed isn’t made, you haven’t drank water, have less than 2000 steps for the day, haven’t smiled, taken 10 deep breaths, or ate, the problem isn’t the outside world, it’s not taking action.

Get Going

The potential you see in other people isn’t real. It is the projection of what you would do in their position.

Keep Growing

The two things people hate most in this world..
1️⃣ Change
2️⃣ The Way Things Are

Letting go involves stepping back from painful experience and noticing what is going on in our mind, observing our thoughts and feelings. Over time the ability to observe our mind means that we can develop a certain curiosity about our experience rather than take our thoughts and feelings to be 'the truth'.

Move Your Mind & Move Your Body!

Move Smarter. Don’t water dead plants.

PS - Drink some water & do 20 Jumping Jacks right now, thank you.

Sometimes all you really need is an outlet. Process your thoughts and emotions. You can’t go forward until you’ve made peace with the past.

Happy Friday !

Came across this deal for a good sized Air Fryer today, if you’re interested in the link for you to purchase, comment ⚡️ & ill DM you the link.

Also, if you don’t have an Air Fryer; why?

PROTECT YOUR ENERGY

Monday’s; am I right? With the weather so gloomy today, I encourage you to not let the weather get the best of you.

Easiest way to stay focused and on task, eat clean, eat in color, eat mindfully. Comfort food is usually the go to in this weather but challenge yourself to treat your body right today as if you’re going on vacation in a week.

Have a great day!

Hidden Rules Among Classes from “A Framework for Understanding Poverty” by Ruby Payne.

Life is all about perspective & some of us have been more fortunate than others, absolutely. However, by no means does that mean we must stay where we are.

Pick yourself up & try again.

The overall objective of World Mental Health Day is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health.

Here are a few tips to better health:
1️⃣ Get Moving
2️⃣ Eat Well
3️⃣ Take A Break
4️⃣ Ask for Help
5️⃣ Talk About Your Feelings

Did you reach 10k steps today?

Remember; “When “I” is replaced with “we” even Illness becomes Wellness - Malcolm X

True story: fast food isn’t healthy. It’s just not. But it is convenient, inexpensive, and tasty, so if you fall into the almost 50% of Americans who eat at fast-food restaurants at least once a week, at least you know you’re in good company.

And given that fast-food consumption is practically woven into the fabric of our society, you don’t need to give up your drive-thru habit completely -- or pretend you’ll just order a side salad (who are you kidding, really?) -- you just need to make healthier choices. And by “healthier,” we mean avoiding those 2,000 calorie fat-bombs like triple-decker cheeseburgers and jumbo-sized fries.

The trick to ordering wisely is to watch your portion sizes, avoid trans fats and excessive saturated fat, and try to come away with some sort of nutritional value in the form of high-quality protein, fiber, or vitamins and minerals. Oh, and to select a meal large enough it’ll actually keep you full and satisfied.

To that end, we’ve compiled this list of “healthier” entrees some of the most popular fast-food joints in the country. And believe it or not, there’s not a side of apple slices or a “junior” item in the bunch. You’re welcome

Taco Bell is easily the 🐐, change my mind!

So, I told
about & apparently they misunderstood it for being a Digital Detox, it took a few hours to get a hold of them but we have “the internet” back up & running, you’re welcome.

Some questions to reflect on our unintentional detox-day:

* How many times did you still open the apps to check-in?
* How did you initially feel?
* For how many minutes did I use digital media for today?
* Did I end up checking in with family and friends still?
* Did you get more work done than usual?
* What did I do with my time instead?
* Where did I spend the time I’d spend on Social Media?
* What % battery was your phone at without social media?
* When you came to terms with Social Media down, how did you feel?
* How did you feel when you heard Social Media was up & running again?

Thoughts from my experience, though this Detox was unintentional, it still provided us an opportunity to reflect & I learned:

* Life is easier when you tune out the noise
* When something good happens, who did I tell first?
* What you fill your time with is what you fill your life with.
* You need to know how to be alone

Now, that we’re back online; I’d like you to ask yourself:

Does taking a short-break from Social Media have a positive effect on my wellbeing?

Happy Sober October!

Participating in Sober October might be especially appealing after the isolation, stress, and loneliness of 2020. A lot of people report drinking more than usual, and evidence suggests people are using alcohol to help cope with stress caused by the pandemic.

The health benefits of a month off, there’s no hangover 😂 BUT also!

Heavy alcohol use can:
•damage your liver
•increase your risk for certain cancers and alcohol use disorders
•cause sleep problems
•affect your concentration
•contribute to depression and anxiety
•lower immune health

By going sober for just 1 month, you’ll likely see at least a few benefits, like:

•more energy
•better sleep
•improved concentration
•lower risk for cancer
•less irritability and anxiety
•increased ability to fight off illness

Maintaining sobriety can be challenging, and there’s no shame in having a harder time than you expected. If you end the month with some unresolved questions or concerns, talking to a treatment professional or therapist is a good next step.

Happy Friday!

A random fact I love is.. The first lemon 🍋 was made by cross breeding citrons, pomelos, and mandarins. Life never gave us lemons, we invented them!!

When life gives you lemons, make lemonade is a proverbial phrase used to encourage optimism and a positive can-do attitude in the face of adversity or misfortune. Lemons suggest sourness or difficulty in life; making lemonade is turning them into something positive or desirable.

So, if things aren’t going as planned, there’s been a bit of a hiccup in your life, you’re going through something, things are rough, or better yet things are lemon-y... You can do these 3 things everyday to help get you closer to making that lemonade.

You may not always have time to workout & life can get busy, get your steps in, drink water, & get sleep.

you would be proud

Good morning 😃

Back after a much needed hiatus, manifesting and realigned with my past, present, and future.

We gotta crawl before we ball baby, let’s get it!

This is the way I coach everyone, every rep is a success and you can't always expect yourself to do X reps (people have their off days), furthermore... Eventually you find yourself able to do more reps, and you won't know that day has come until you do it!

My end-all solution for this is if you have a workout partner, don't count your reps, let him or her count them. Do reps until your form begins to degrade, I refer to it as "form-failure". The mind games are significantly more straight forward if your not even counting and you just focus on your form and doing the movement.

It's important to note that this process is more complex than just not counting reps, you need to have established metrics as to what rep range your going to be in for certain loads, and never grab a weight you can't do 5 or 6 perfect form and controlled reps with, if your still at the part in your fitness journey that your building joint stability for that range of motion for the love of god do not go that heavy, lower weights and aim for higher rep ranges like 10-15reps, this will significantly reduce your chances of injury and allow you to build muscle memory and control (mind-muscle-connection) whilst gaining more stability.

Yes you need to lift heavy if you want to get really strong, but don't start building a castle on a sh*tty foundation or it's all going to fall apart in a dramatic and painful manner that may leave you with life long lingering injuries.

Happy Tuesday :)

Why? Well, because if you finish it poorly, you’ve FINISHED it, THEN, you can go back to revisit and tweak it pun intended 😂 but the moral of this post is, just get it done, no body is expecting it to be perfect but you.

28-Day Mindset Jumpstart Guide available September 1st. Remember, your ego is not your amigo, just get it done.

Here’s some more ways that might help:

⚡️ Aim to finish one small job from 15 different categories each day! Small jobs are easy, it closes open loops, and keeps everything moving ⚡️⚡️

⚡️ Pay other people to do some of the things. If a job is hard, ask people for help

You own everything that happened to you. Tell your stories. If people wanted you to speak warmly about them, they should’ve behaved better.

Never apologize for being true to yourself; ever.

28-Day Fixed to Growth Mindset dropping September 1st. Make sure to purchase your guide & let’s GROW!