Perhaps it’s not what we are thinking about, but the way we think about it. In this podcast with James Wedmore and Dr. Amen, learn the importance of our brain health (especially for entrepreneurs), and how we can optimize its performance.
We’ve all heard that exercise can help us live longer, but how much exercise do we really need to reap these longevity benefits? The quick answer is about 7000 to 8000 steps a day, or 30 to 45 minutes of exercise most days. Check out this New York Times article that explains how much exercise is necessary to actually affect our longevity.
Covid-19 has brought a copious amount of changes to our lives, and the business world has certainly felt these shifts. As we show our resilience through this period of tragedy and severe change, it has become apparent that the modern day leader must be more aware of the physical and emotional well being of their employees. Female leaders have taken this challenge head on and will continue to do so going forward.
Happiness and habits. Have you ever considered the connection? Maybe you quit smoking, or adopted a new diet & workout plan. Or maybe you have had trouble making and sticking to these changes. This book by Gretchen Rubin teaches us how to make and see through habits, as well as finally kick some bad ones to the curb.
As a successful actor, filmmaker, artist, family man, entrepreneur and motivational speaker, Will Smith has been inspiring us all for decades with his life lessons. Here are some of his most powerful words—may they ignite a spark within you.
Here are five ways to help you find your motivation and stay on track with your fitness goals.
"Success is not final; failure is not fatal: It is the courage to continue that counts."
With many gym doors still re-opening and re-closing nationwide in the U.S. (amidst spikes in COVID numbers and constantly changing CDC guidelines), Arizona gyms fight back.
World-renowned mental conditioning coach Trevor Moawad gives you the tools to manage and overcome negativity and achieve any goal in your life.
Often, creative expressions can take time and tattoos are no different.
Therefore, while getting an exquisite tattoo, it is highly likely that you spend 3-8 hours under the needle.
It can be a stressful and painful process.
Even the best tattoo artists can fail in crafting the right design if you make sudden movements or lose consciousness. Yes, some people do faint during a long session for various reasons i.e. exhaustion, low blood sugar, dehydration, use of blood-thinning or recreational drugs, or a sharp bout of pain.
It goes without saying that long tattoo sessions need a lot of preparation and precaution.
A well-rested body and healthy diet form critical parts of this preparation, especially the in-session snacks.
Most tattoo artists will advise you against bringing eatables during a tattoo session due to the risk of contamination or infection, but all tend to agree that you require necessary fluids, nutrition and power snacks to survive long sessions.
Tattoos aren’t painless and long tattoo sessions will subject you to some nail-biting pain along with the psychological and physical exhaustion of remaining immobile for hours.
Tattoos are etched onto the skin and they cause some blood loss and stimulate the release of adrenaline and certain endorphins. This may also result in muscle contractions, rapid breathing, or involuntarily movements, posing great risks to you during the entire session.
These problems can get aggravated if you are dehydrated and undernourished.
A good snack can help you maintain fluid levels, counter certain chemical imbalances in the body, and quicken the healing process of the skin.
Nonetheless, you have to restrict your consumption to what you need. Home-made food may be the healthiest food, but snacks serve the purpose of regulating your food intake for a day.
In terms of nutrition, snacks consumer before, during and after getting a tattoo are no different, but in terms of the quantity and schedule of consumption, you have to follow a strict low volume and low-frequency regimen during a tattoo session.
A good snack must fulfill any, many or all of the following requirements:
Based on the above criteria, you may opt for one of the following snacks for the day, you get your tattoo.
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ImmunityAid is not an energy drink (contains no caffeine) and it isn’t exactly a snack, but it does help you avoid solid foods while getting absorbed into your bloodstream. Once you go through its health benefits, you realize the reasons why it has been suggested here. It is rich in Vitamins C, A and D3, minerals and the turmeric [to help reduce mild inflammation]. ImmunityAid is a tasty, caffeine-free drink that keeps you refreshed and energized and ensures that you do not get restless.
Who doesn’t love chocolate? It is a likable snack and the absence of dairy and refined sugar, makes it an interesting choice for your tattoo session. Bananas improve your digestion and make the other ingredients more effective. They are also a good source of manganese and Vitamin C, aiding in the healing and restoration of your skin. Chocolate makes the RXBAR, rich in anti-oxidants and the walnuts and cashews provide the right amount of unsaturated & saturated fats and Vitamin E. This bar also contains a healthy quantity of good quality proteins in the form of egg whites.
The RXBAR can serve as a compact power snack that you can eat with minimum movements and risk of contamination.
If egg whites deter you from having an RXBAR, the Larabar emerges as the best vegan alternative. Ask any tattoo artist, they will suggest that you consume strawberries for anti-oxidants, spinach for iron, nuts for fats and fruits for healthy sugars. They have basically enumerated the ingredients of the Larabar. The recipe makes spinach consumption easier and the fruits also help digest it quickly. The combination of anti-oxidants and iron improves the health and supply of your blood, making for a quick recovery of your skin.
Health bars have to be chewed and tattoos require a motionless body. If chewing makes you move, feel restless or fidgety, you can choose to have a liquid snack that also doubles up as a thirst quencher. Yes, snacks are no longer restricted to edible solid foods. The V8 Healthy Green is a healthy concoction of juices extracted from spinach, kale, celery, romaine, green pepper, yellow carrots, apples, and pineapples. Most of these ingredients are prescribed by tattoo artists and dieticians for regular consumption before and after getting a tattoo. Naturally, it is safe to say that you can have the same foods during a long session. If you can ignore the slimy look and get used to the taste, you can sip this vegan drink while getting a tattoo.
If your primary concern for a good snack is to have something tasty that keeps you occupied and distracted from the boredom or the pain, you might as well try the Better Chip Whole Grain Chips. In fact, the Spinach and Kale flavor may serve your dietary requirements without compromising on the taste. Unlike snacks coated with flavored dust, these vegan chips are made from a blended mixture of whole grain corn and farm-fresh vegetables, giving you an ample supply of Vitamin K, magnesium, and iron. You can chew these crispy snacks without much effort with a spinach or hummus dip.
This is the most conventional snack in the entire list. It is possible; you have tasted roasted pecans before, especially the highly trusted brand of PLANTERS. A fistful of pecans is a scrumptious source of vitamins, mono-saturated fats, and minerals such as iron, manganese, selenium, zinc, magnesium, calcium, and potassium. These pecans prepared in peanut oil and roasted to a perfect crisp, make for a tasty and easily digestible snack.
Essentially, this is a soup mix made from Fresh Broccoli, which becomes a creamy beverage upon being dissolved in hot water. You can curb your desires for dairy products and enjoy this thick liquid snack. It is a protein-rich soup that contains all the essential vitamins including A, C, K, B, and E, making for a suitable snack during a long tattoo session.
If you suffer from allergies or fear them, this can be the least risky power snack. These oat bites have no dairy, no gluten, no wheat, soy, meat, trans-fats, or GMOs. Bobo’s oat bites are made with whole grain oats and they help lower your cholesterol, regulate blood sugar, and heal your skin with their anti-oxidants. Moreover, you do not feel the need to binge on snacks or crave for heavy meals.
“No Cow” products do not contain any type of dairy product, meat, or whey. Moreover, they are deemed to be very tasty and their protein bars are still in high demand. Apart from being a high fiber, low sugar, and low carbs snack, these protein bars are created from a proprietary recipe of monk fruit, stevia, brown rice, erythritol, and pea protein. While brown rice prevents blood clots and lowers cholesterol, monk fruit helps reduce or prevent inflammation and the pea protein helps in the healing process. Additionally, the combination of stevia and yeast fermented glucose called erythritol acts as a sugar substitute that does not cause an insulin spike in the body.
Some tattoo artists prohibit customers from carrying eatables into their studio. Even then, they may agree on letting you have some candies to maintain your blood sugar levels. In such a case, you can carry a few candies in your pocket and the tattoo artists will let you consume them when you feel drowsy or exhausted. Since excessive consumption of refined sugars prevents your skin from healing quickly, it is best if you have vitamin-rich fruit candies. Whether they are gummy worms or gummy bears of the Black Forest Fruit Snacks, you get to enjoy a mouthwatering confectionery, with a chewy exterior and a liquid center. They can be a perfect treat to keep yourself energized and preoccupied.
If you find most candies to be too sweet, you can try having the YumEarth Fruit Drops. They contain natural fruit extracts that give them a fruitier flavor and also infuse them with the health benefits of the respective fruit. While all the fruit drops carry a sufficient supply of anti-oxidants, the tattoo session needs of your skin can be served best by the berry, blueberry, strawberry, cherry, and pomegranate flavors.
Vegan snacks may seem like a safe bet due to higher shelf life and a low presence of allergens, but sometimes, you desire the taste of meat. In such a case, perhaps you can try to eat fish for that one day when you visit the tattoo parlor. As a convenient fish-based power snack, the BUMBLE BEE combination of Tuna Salad with Crackers emerges as a healthy choice. Tuna is the only low-fat non-vegetarian source of iron and selenium that can compete with spinach for its nutritional value. Additionally crackers can aid in quick digestion of a tuna salad because they are low in calories and rich in Vitamin B Complex.
Now, back to the segment of vegan health bars, you can try this low sugar chia bar. Health Warrior bars come in a variety of flavors i.e. Coconut, Vanilla, Banana Nut, Apple Cinnamon, and Acai Berry. Each bar has distinct health benefits. Moreover, the combination of natural fruit extracts with chia makes for a skin and blood friendly snack by giving you ample Omega-3 fatty acids, antioxidants, iron, fiber, and calcium.
The primary dietary requirement for getting a tattoo is to be well hydrated. Solid food snacks tend to dehydrate you and energy drinks contain enough sugar and caffeine to make you anxious. Hence, a healthy beverage becomes crucial and the flavored water drink called Hint fits the bill. It helps improve your metabolism, immunity, and healing abilities and serves as a HEPA compliant alternative to sugary drinks. The company claims the infusion of the freshest fruits, natural flavors, and purified water and the consumer’s vouch for the health benefits
Agreed, these are the least healthy snacks in the entire list, but strangely they may be healthy enough for you. First, they come in sticks and you can munch on them in small quantities. Second, if you are used to eating junk food, they may just prevent you from craving sugary, salty or oily snacks and the long wait for your next meal may become bearable. Third, if you consume a healthy liquid snack or beverage and you don’t have any fruit candy, these pretzels may be your source for sugar and carbs.
You may see these snacks as a guilty pleasure that helps you endure the long session at the tattoo parlor, but they are more than just a one-off past time. In fact, you can incorporate them your daily routine, while your skin recovers from the etching during the next 3-4 weeks after getting the tattoo. Give it a try and add these snacks to a tasty recipe or explore eatables with similar ingredients.
All rights reserved: Trailer Trash Tattoo
You can find the original article online HERE.
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FACT:
As boredom increases during quarantine, so does the amount of screen time spent on televisions, phones, video games and computers. The stay-at-home restrictions still have many of us sheltered in place. As a result, device addiction is perhaps more prevalent now than ever, especially in youths, so it's important to have some fun, tech-free activities and sports to help get everyone away from the screens and more balanced.
For basketball and soccer players, there are plenty of at-home practice drills that can be done while quarantined—from shooting baskets on the driveway, practicing ball-handling drills like dribbling, to kicking a soccer ball into a net or against the garage door. There are also rebounding nets that can be easily set up against the basketball hoop to help with solo practice. So whether you prefer basketball or soccer, just get outside and get dribbling!
One of the more popular indoor sports is ping pong (or table tennis as it is also referred to). Having a ping-pong table is, of course, the best way to play, but if you don’t have the room or don’t want to spend the money on one, there are ways to accomplish the same thing with just a portable net, kitchen table, a couple of paddles and a ping-pong ball. Another nice feature of table tennis is that you can practice by yourself against a solid backdrop, to start developing your skills, having some fun in the meantime.
While golf courses are slowly starting to open up under some restrictions after the complete shutdown of the past couple of months, there is plenty of golf that can be practiced at home in the meantime. Indoor putting greens are very affordable and offer a great opportunity to practice what many consider to be the hardest part of the game. While swinging a club around the yard at a Wiffle ball is very economical, another great option is to grab your sand wedge from the bag, a few golf balls, a bucket, and hit some chip shots from a few yards out in your own backyard. And when it's time to hit the courses outdoors, try the best golf drinks by LIFEAID: GOLFERAID.
This is a very simple, but fun twist on the gym-class staple that—while tutoring or wrangling the kids at home—can be a nice release of energy with the added benefit of a cool, refreshing break once the weather heat up. Instead of those old-school bouncy balls, simply replace them with water balloons and have a good old-fashioned game of dodgeball. Be sure to include mom and dad in the fun! And just like the PE teacher always said, never aim for the head.
With nothing more than a yoga mat, you can discover the combination of physical and mental exercises that have been popular for thousands of years. The beauty of yoga is that you don’t have to be an expert to reap the benefits. Plus, with doga, it is not your ordinary yoga but rather a yoga hybrid you can do with your canine companion. I mean, who doesn’t love getting to spend more time with their dog while doing an activity they enjoy? Just don’t forget to make sure you and your buddy both have fresh breath for complete peace of mind during your doga session.
Whether you are young or old, fit or overweight, doga has the power to calm the mind and strengthen the body. It's easy to be intimidated by doga terminology, and complicated poses, but don’t be. Doga is a great sport for everyone and it is also beneficial to your dog to help calm him or her.
Aside from the sports mentioned above, you can also try planting something indoors or outdoors. Start small, pick up some packets of seeds or a few starter plants you’d love to nurture. You may never know what your green thumb can do until you try! Plus, gardening can be a great outlet to help relieve mild stress and quiet the mind, while also snagging you some fresh air and much-needed vitamin D in the sunshine.
However you decide to unplug and get away from the daily ‘screen life’ during these crazy times, just remember to focus on the activities and people in your life that help bring you joy and leave you feeling less stressed. So next time you’re tempted to rush through your day, just pause, put down your phone, breathe, move your body, get outside, and enjoy the moment. Because nothing beats that feeling of creating a little more balance in your daily life.
Cover photo courtesy of Unsplash.com
All rights reserved.
ABOUT THE AUTHOR
Jordan Fuller is a retired golfer who also owns a golf publication site, Golf Influence. He has loved golf since he was a kid and feels golf has been significantly helpful in improving his overall health.
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Cover photo By Matt Stone / MediaNews Group / Boston Herald
LIFEAID randomly surveyed 135 gym owners in July of 2020, in order to find out how they are handling re-opening, keeping members safe, plans for reinvigorating memberships, stocking their fridges with FITAID, and more...
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Each of the three cardio benefits listed above is critical for success on the golf course. Although not a high-impact sports like soccer or football, golf requires a fair amount of cardiovascular health to maintain performance on the course. On long summer days, golfers with poor cardiac health will find themselves cramping. Plus, the heat can be uncomfortable too, so wearing your bucket hat and looking into your cardio health is life-changing.
If your muscular structure is not used to being stressed or variations in oxygen content, your performance will suffer. Increased cardiovascular health can even add distance to your shots by increasing muscle performance. As the heart is able to pump blood more efficiently through the body, oxygen is forced into muscles providing a boost in performance. Also, before a round of golf, you may enjoy an energizing caffeine-free GOLFERAID performance blend drink, the best golf drink on the market.
One thing that separates top-level golfers from the rest is being able to score big shots in critical moments. The brain is the control system of the body and the more oxygen going into the brain, the more rested and performing it becomes. Although many golfers ride in carts, walking a round of golf can be a cardio workout. Some courses have terrain differences, hills, and non-flat surfaces.
Because cardio is not as important in golf as it is in marathon running or soccer, you can maintain healthy cardiovascular health without running for hours on end. A few ways to maintain cardio health include taking brisk walks or walking on an incline. If you don’t have access to a treadmill you can find a hilly location to walk up.
Walking on an incline has a lot of benefits compared to walking flat. Not only is the cardio workout better compared to walking on a flat surface, but it is also a better workout for your legs. Again, you don’t need to be sprinting up hills to receive a good cardio workout.
Looking at golf from a cardio perspective, if you walked a 7000-yard course, it translates to roughly 4 miles. If you are able to walk 4 miles a week, you will be able to manage walking a course. Breaking down the 7000 yards even further, taking an average hole length of roughly 400 yards which is about a quarter-mile. Walking a quarter mile is only one time around a track which can be done in a few minutes’ time.
Going deeper, your longest continuous walk on a golf course will be between 250 and 300 yards, likely from the tee box. This is under a quarter-mile. A good tip to keep yourself in golf cardio shape is finding a short hill and walk up and down it several times a day. And of course, a good pair of golf shoes is a must. A quarter-mile only takes ten to fifteen minutes depending on how fast you are walking.
Overall good cardio health is needed to maintain a consistent golf game. You don’t necessarily have to be a marathon runner to get in excellent golf cardio shape. A short quarter-mile walk every day will give you enough stamina and strength to play an entire round of golf without any issues.
Cover photo by Markus Spiske from Pexels
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Taste Radio: Episode 221 features highlights from recent interviews with six entrepreneurs who started small and have made it big, including the founders of Siete Family Foods, Bantam Bagels and Caulipower.
Whether you are trying to shed the 'Quarantine 15' or just want to whip up some balanced meals for yourself or your family, check out these healthy recipes from Eating Well to help you crush your nutrition goals this summer.
"Every business is successful exactly to the extent it does something others cannot."
Great books to help leaders better understand issues of social inequality and to inspire positive action.
Brianna Cope is a professional surfer born and raised on the beautiful island of Kauai, Hawaii. Growing up near the ocean, Cope fell in love with the power of its waves and began surfing on a longboard at the age of four.
“I love how free and alive I feel in the ocean. It is such an indescribable feeling to be able to ride a wave, always thinking how special it is that you can only ride that wave once—you will never get the same wave again,” says Cope.
Cope won her first surfing competition when she was just 11 years old, deciding then and there that she wanted to be a professional surfer. Currently, Cope can be spotted competing on the World Surf League qualifying series, traveling across the globe for competitions. Her 2018 documentary “Surfing to Cope” is now available on iTunes.
‘Big Neechi’ is an internationally recognized celebrity, bodybuilder and festival host known for his incredible strength, muscular physique, and for throwing wild parties.
Neechi graduated from Texas State University as somewhat of a campus legend, obtaining a degree in Exercise & Sports Science. His capabilities in the gym came at an early age when he broke his Jr. High School’s bench press record of 315 lb. in the eighth grade! Big Neechi has since won the title of "Combine King" and "Strongest Man".
During college, Big Neechi also earned another reputation for himself after throwing a Project X-style pool party that went viral and ended up on every news outlet in America. Big Neechi has become the #1 event host in Texas, and even hosted Spring Break in South Padre Island.
No matter how wild his lifestyle gets, Big Neechi always prioritizes fitness, maintains a great physique, and displays insane numbers on all his lifts. (He was the 2019 Iron Wars 4 champion after completing a 475-lb. pause-rep bench press!) Weighing only 215 lb., Big Neechi has proven he can keep up with the best of the best.
Greg Lutzka is a professional skateboarder, best known for his technical skills which have landed him countless trophies, gold medals and awards in contests including: X-Games, The Maloof Money Cup, Dew Tours and World Cups. Currently, Lutzka is also the only skater to have ever won the highly respected Tampa Pro an unprecedented three times.
Lutzka’s reputation as one of the hardest working skateboarders in the industry is well-earned. At the age of 18, Greg moved from the Midwest to Southern California, the Action Sports mecca of the world. During the course of his career, Lutzka has been featured in videos for Almost & Darkstar Skateboards, K-Swiss and Oakley Eyewear. He has also cross-branded himself with Harley Davidson and Aqua Hydrate, always representing sponsors to the fullest while also practicing and improving his skateboarding skills daily.
Lutzka has acted in a movie, commercials and music videos. During whatever remaining freetime Lutzka has, he enjoys snowboarding, cycle riding and spending time with family and friends.
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Joshua Schall sat down with LIFEAID co-founder Aaron Hinde during an April 2020* interview—just as the COVID-19 pandemic was beginning to affect both business owners and consumers—for a candid discussion about how to harness the power of your mind to set yourself up for success.
(*Note: This interview contains dated information about the LIFEAID LIFT program which ran until late June 2020, to help get gyms back on their feet.)
A recent OnePoll survey asked 2,000 Americans how they will be handling their fitness and whether they will be returning to their local gym, as doors begin reopening worldwide. The results may shock you.
Two pro triathletes share their top recipes and tips for success in the kitchen.
"It's very interesting that it took isolation to bring everybody together."
Check out these 10 lessons from top entrepreneurs that you can't learn from a textbook.
