Finding Purpose In Life: The True Question To Ask Yourself

The road to finding purpose in life for a man it’s not as linear as you might think, in fact all the opposite, it’s rocky, impervious and packed with obstacles, but there are ways you can simplify it if you have a certain degree of maturity and today we’re looking at exactly that.

Finding Your Purpose In Life: The Harsh Reality

Now, let me break it for you right off the bat: if you think that your finding your purpose in life is something that will magically align and manifest and appear in front of your eyes as a vision or as a revelation with a word from God…that’s probably not going to happen, these kind of people are not me or you, they’re the exception, but if you are one of these people, great! but this article isn’t for you.

The rest of us have to go through more palpable struggles decorated with trials, errors, and lots of failures and false idols, but that’s not necessarily a bad thing, it’s just more work. Now, finding purpose in life doesn’t have to feel like a divine crusade because in reality, it’s very materialistic and you should see it simply as something you want to accomplish, for starters…and that’s when you will have planted the seed, the foundations for a mission to possibly become a purpose later on in life.

You won’t know what kind of seed you have planted until it grows into something, and that’s exactly how it works…so, what’s the question you should ask yourself?

“What do I NEED to do?”Man questioning about finding purpose in life

This question will naturally point your psyche towards the thing you know is of most urgency at the moment in your life and that’ll automatically improve your situation once is taken care of,  you can consider this the first step towards…creating your purpose.

That’s right.

Nobody goes out “finding its purpose in life” thinking its purpose is like finding some gold pot at the end of a rainbow, magically. Your purpose is something that you BUILD, constantly, shaped by your decisions and ability to adapt and always looking for the best. That’s why the question is “What do I need to do” and not “Where do I need to look”, because as humans, we constantly need to build ourselves and smooth off rough edges…and it’s natural that our purpose works the same way.

So, now that you know that your purpose must be built you can take various courses of action, for example (I strongly advise you try this) you could try your hand in various endeavors to gauge what you might be prone to like and enjoy. The strategy is to go out there and do as many (useful, mind you, we don’t like superficial stuff here) things as possible that’ll enrich yourself and your skills—and your character so you gain some sort of mastery or acquaintance over something.

Doing this not only will expand your horizons and give you new and fresh perspectives, but it will also give you a SENSE OF POSSIBILITY. Knowing what you can (and want) to do is of incredible importance when trying to build your purpose. Another way you could tackle this is to instead pick a thing you REALLY like to do and focus on that solely (this might yield fewer rewards in growth but it’s still an option) becoming a true master of your craft could then trigger something, a deep sense of “I’ve done everything I had to do here, what’s next for me”?

In the end, finding your purpose in life it’s really about creating, building it brick by brick until it starts having a semblance of something in your mind, something that makes sense for you.

The Importance Of Values & How A Man MUST Live By Them

In a world where everything’s in constant movement, and nothing is certain, being able to anchor one’s self to something unchanging and grounded could prove of real help when navigating through the stormy sea that is life, that’s when the importance of values come into play.

The Importance Of Values In a Man’s Life

To understand the great role that values play in a Man’s life (or in every decent person’s life, really) we must first learn to recognize them for what they are and what purpose they serve, and this is not implied because nowadays they’re seen as “controversial” or simply as a baggage to dispose of, hence their true meaning is lost and misunderstood by those who compromise the latter in honor of “progress” or as a way to remove limits on one’s self, while in reality, they’re actively placing a chain around their neck without knowing.

So, what are values?

Simply put, values are guidelines—or better, a set of rules by which a man should live by as faithfully as possible, all for the purpose of not making him lose his way throughout life and what he holds dear, they’re something you can rely on because they’ve been set in stone before emotions have the chance to cloud your judgment, and throw you off-center. You can see values as a compass.

Why are values important?The importance of values and faith, a buddha sculpture

The importance of values is something that will vary depending on the person you’re talking to, as I’ve said before, some consider them as a weight ready to be thrown off-ship when they deem right or when they no longer serve their narrative, while others steadily live by them, and honor them.

To make you understand the importance of values, we need to talk about conviction. When you BELIEVE in something and its righteousness you’ll do all that’s in your power to make that thing shine, whether is a side of your personality, or a matter you’re truly invested in.

Since values require a strong belief to be held in the first place, you can see that by sticking to them you automatically are required to have a strong will for you to respect and follow them, this means that you’re a person with substance and you have a strong willpower and resolve to stand for what you believe in, this is a positive side-effect of having values, that value-less people don’t have. This is important because faith and the ability to fight for something you deem just (even when others openly shun you and despise you for doing so) is of utmost importance, be it for the sake of coherence or for the sheer love and significance that comes for treasuring such values.

This conviction spurs from a desire to truly BE BETTER and to uphold and follow this moral compass of yours, a thing like this can’t possibly bring anything but a high ROI when it comes to positive things.

Some stupid but effective examples to make you understand the importance of values could be:

  • Pride/Honor: A complete lack of these values will lead to low self-esteem and a lack of the ability to stand up for yourself in life. An abundance of it could lead you astray if you’re not careful, since people will prey on this weakness.
  • Respect: If you don’t value earned respect, and overall respect for your fellow humans, no matter their background or opinions, you’re not to be taken seriously.
  • Loyalty: If you’re not loyal to something or someone in your life you’ll be a slave to every single new thing that pulls your hand. Lacking this value makes you an untrustworthy little b!@#h.

And I could go on and on and on in listing examples to make you understand the importance of values but the meat & potatoes of it all is that having values GIVES YOU SOMETHING…VALUABLE (Pay no attention to the pun) in order to live your life in accordance to things that bring balance and in order with something tangibly positive.

Another reason why they are important is that by having them, as a byproduct you naturally have higher standards. Whether we’re talking about the people you accept in your life, the things you tolerate and the things you don’t, and this is good because for starters you don’t settle with mediocrity or with things that are not aligned with these values of yours, you know where you stand and what works best for you to have the most “good for you” life.

How to live by your values

Now, as humans, we’re not perfect and there will be times when we’ll lose sight of what’s really important and take a wrong step, but especially as a man, this is NOT an excuse to forsake your values. You ALWAYS have the chance to right your wrongs, as long as you’re adamant about not repeating those mistakes ever again, and I’m telling you this because as a man, your values shouldn’t be something you compromise on.

A part of a man’s being is to be UNWILLING to sell his soul for an instant of pleasure at the cost of what he believes in, since that’s the exact moment when you’ll stop being a man. Caving into the madness of others is something you should leave to everyone else, you need to be always calm, ready to take action and make your stand. But don’t think you have much room for error, in fact, you don’t.

We can make mistakes, sure, but every single mistake happens ONCE, after it took place you supposedly learn from it and NEVER MAKE IT AGAIN.

In the end, living by a set of values it’s not easy and is not for everyone but by doing so you’ll have the advantage of being grounded like an old Oak, and the privilege to rely on something that works, that others don’t. Your fists will not be “light” and without a meaning behind them.

Why 2021 Will Be Your Best Year One Way Or The Other

It’s certain, this year will change EVERYTHING for You.

Whether you made up excuses in the past, or things didn’t go the way you wanted to, this year, for better or worse will act as a catalyst for your life to be shaken in a positive way, or to completely fall apart.

I say this because the world is under tremendous changes that we didn’t see for centuries, so everything is bound to move (spiritually, physically. and on other planes) Even if you take no action whatsoever you will be inevitably swayed by the action going around you, and I don’t want to say this to discourage you, but to frame you in a control mindset.

Instead of letting this turbulent era take you unprepared, I urge you with all my might to take your life by the reins.

Take WHATEVER action needed for you to rise up and fight against change, and eventually ruin because from this point onward, depending just on yourself it’s going to be a necessity, a must.

I want this year for you to be the year in which you feel good about yourself and your life, to make significant changes that’ll lead you to a bright future that holds no uncertainty for yourself, I want you to become strong. Now more than ever please don’t give in, don’t give up and trust in yourself and in what you can do even if you have no reason to do so after all that’s happened.

Live by holding your beliefs and values close to your heart without being affected by judgment or the hatred of others. I wish you a year of life-changing events and beautiful blessings and opportunities.

This is not only a heartfelt message for you all out there, struggling and fighting, it’s also a reminder for myself.

Talk to you soon, and keep your head up.

-V

The 4 Best Healthy, High-Protein Christmas Recipes (From My Granny)

Today I have for you the best healthy high protein Christmas recipes you can conjure up when you want to leave your friends and family drooling, while still getting all that good protein in there, and keeping it healthy overall, I will also include a Vegan\Vegetarian recipe that’s sure to bring you the good mood and the gains, so keep reading!

The 4 Best Healthy Christmas Recipes

1) High Protein Christmas Turkey Rollchristmasturkey

Let us start with this protein-packed treat, which is a classic, but today we’ll bump it up in terms of health, goodness and amount of protein…yeah, because the turkey itself isn’t enough for us gains connoisseurs.

The ingredients are:

  • Turkey breast
  • Baked Ham
  • Bread Crumbs
  • Provolone (Provola is better) \ or Emmental Cheese 
  • Black pepper
  • Onion
  • Potato (1)
  • Carrot
  • Celery
  • Egg (1)
  • Grated parmesan
  • Extra virgin olive oil
  • Salt

INSTRUCTIONS:

  1. Flatten the turkey breast with a meat tenderizer or something akin, season both sides with black pepper and salt and put it to rest in the fridge.
  2. In the meantime, clean and peel the potatoes and the carrots with the onion and the celery, then prepare a pot and bring to a boil and let them cook for twelve minutes.
  3. Drain the vegetables and start mashing them clumsily with a fork, then add half a teaspoon of salt, 3 tablespoons of grated parmesan, break the baked ham in it along with the cheese of your choice, the boiled egg (be generous with the ham!) mince and add the parsley, set aside the mixture.
  4. Take out the turkey from the fridge and place it on a baking sheet, with some baking paper and cover the meat with bread crumbs until well coated.
  5. Spread the turkey and then start scooping the veggies\ham mixture on it, spreading it evenly then make a roll out of it.
  6. Add more bread crumbs to the outside of the roll and drizzle well with 3 tablespoons of olive oil.
  7. Wrap the roll inside the baking paper like it’s a big candy and bake in a pre-heated oven at 200C° for 30 minutes, once it’s done turn off the oven and let it rest inside for a bit, then cut into slice and serve.

Enjoy.

2) Oven-baked “Mezze Maniche”

Healthy high protein christmas recipes, yummy baked pasta
I LITERALLY made these the other day, but I forgot to take a picture, so you now get a generic baked pasta from a stock photo. Exciting!

As an Italian, I couldn’t let you go away without giving you my personal pasta recipe which is super healthy and full of proteins, so you can enjoy a carb treat without worrying too much about it while knowing that all your protein needs are satisfied.

The ingredients for this amazing and comfy pasta recipe are:

  • “Mezze Maniche” Pasta (Whole wheat, recommended)
  • Ground Beef
  • Butter, a knob
  • Bechamel 50ml
  • Frozen Peas
  • Tomato Puree (Passata)
  • Nutmeg
  • Black Pepper
  • Oil (2 Tbsp)
  • Carrot
  • Parsley
  • Parmesan
  • Eggs (2)
  • Bread Crumbs (Whole wheat, if you can)
  • Sliced cheese (your choice!)

INSTRUCTIONS:

  1. Put some butter into a bigger saucepan and brown the ground beef with it for about 15 minutes, then mix the Bechamel and some black pepper to taste, set aside.
  2. Finely chop the carrot and mix the frozen peas in another pan and let them cook for 15 minutes as well, then add the chopped parsley and the Passata, cook for another 2 minutes.
  3. Start preparing a pot with some water, bring to a boil and add the pasta, cook it until al dente. 
  4. Take a bowl and put the Mezze Maniche in, add the peas mixture in and mix, then add half of the meat mixture and mix again.
  5. Take a baking tray and grease it with butter and some bread crumbs while starting to add a pasta layer and crumble some of the boiled eggs on them followed by black pepper, parmesan and the sliced cheese, repeat the process with each layer and until the tray’s full and you finish the mixture.
  6. Onto the final layer add the 2 tablespoons of oil and top it with grated parmesan and bread crumbs for that nice crispy crust.
  7. Put in a preheated oven at 170C°(325F°) for 10/13 minutes.

3) High-Protein Xmas Minestrone

minestrone

How about a veggie delight packed with minerals, vitamins and awesome proteins for our friends veggie lovers out there? this wintery Minestrone has everything you need to make you feel amazing. The vegetarian option here only comes into place when we’re talking about the parmesan that’s in the recipe, otherwise this is vegan, and an EXPLOSION of flavors and goodness for your body.

INGREDIENTS:

  • Onion (1)
  • Celery (1 stalk)
  • Potatoes
  • Carrot
  • Peas (fresh or frozen)
  • Kidney Beans
  • Cannellini Beans
  • Lentils
  • Zucchini
  • Parsley
  • Olive Oil (Extra virgin)
  • Tomatoes
  • Red Cabbage
  • Squash\Pumpkin
  • Rosemary (1 little branch)
  • Water
  • Salt
  • Pepper
  • Parmesan (optional)

INSTRUCTIONS:

  1. Peel and wash all the vegetables, from the pumpkin take out the seeds, then dry the vegetables and start cutting them into chunks\little cubes, set them aside for now.
  2. Start to gently cook the carrot, the onion and the celery with 2 tbsp of olive oil for about 10 minutes, when softened, add all the beans and the Rosemary in it.
  3. Cover with water and then add the pumpkin, the cabbage, the potatoes & the lentils.
  4. After 20 minutes or so add the zucchini, the tomatoes and the peas, and let them cook for about 3 minutes, add the parsley and salt and pepper to your taste.
  5. Take out the rosemary, the Minestrone is ready, finish it with some olive oil and a sprinkle of parmesan if you like.

4) Italian Protein Packed Meatballs “Polpette”

Homemade meatballs couldn't be missing from this healthy high protein christmas recipes list!
These are the meatballs that I made out of my mini-recipe book that you can get FOR FREE by purchasing my amazing fitness guide (Sorry for the pic’s quality, but my camera isn’t the best, consider donating so I can afford something cool.)

What did you expect?
Since I’m Italian I can’t restrain myself from providing you a meatball recipe. This comes straight from my grandma, but with some healthier tweaks that don’t make compromises with the flavour! and after all, I’ve already included a few italian recipes in here already, so why not.

Now, you need to know that I don’t give THE EXACT quantities of the ingredients in my recipes as you’ve probably seen. In our family we do things “by eye” as that’s how most Italian families operate. So DON’T WORRY ABOUT QUANTITIES AND WEIGHING EVERYTHING! FOOL!

INGREDIENTS:
Meatballs

  • 1KG [2 pounds?] of Ground Turkey (If you can, ask your butcher to make it for you)
  • 2 Large Eggs
  • Bread crumbs – (You can either use whole wheat for a heartier flavor\ white for something lighter)
  • Fresh Parsley (dried works too… 😦 )
  • Fresh Basil (dried works too… 😦 )
  • Parmesan Cheese (Be generous with it) \ You can use Pecorino for an Intense Flavour, TRY IT!
  • Garlic Cloves (dried if you can’t 😦 )
  • 1 Big Onion. (Red kind) ½ for Meatballs ½ For Sauce

For The Salsa (Sauce):

  • Olive oil (2 Tbsp, Extra Virgin if you can)
  • Some of the garlic
  • Some of the onion
  • Salt
  • Black Pepper (A spicy dried pepper works great too.(
  • Thyme
  • Origano (It’s called Origano in Italian, not Oregano!)
  • Canned Tomatoes, crushed (EVEN BETTER take some tomatoes and mince them yourself) OR Passata, (Tomato Sauce).
  • *OPTIONAL* A Red Bell (sweet) Pepper.

DIRECTIONS:

Let’s start with the sauce.

1. Dice up your onion (*pepper) Sautee it with oil for a few minutes, then add garlic and stir. Cook for a few minutes while stirring.

2. Add your tomato and all the seasonings (See ingredients) bring up to a bubbly boil, then turn the heat down and let them gently simmer while you make the meatballs.

Meatballs.

3. In a large bowl put your ground meat of choice, eggs, chopped basil, bread crumbs, minced garlic, parsley, pecorino\parmigiano and onion together. (use parmigiano for more proteins) and mix until everything is well combined.

4. Once everything is well-mixed, you can start shaping the meatballs. They should be around the size of a golf ball.

5. Now while everything’s still hot and bubbly, you can start placing each meatball in the boiling sauce, make sure the sauce’s enough to keep the meatballs completely covered.

6. Then be sure to turn the heat on LOW & let them cook for about 2\3 Hours for a more enhanced flavor. (They don’t usually need THIS long, but they’ll taste better if you do cook them longer)

Enjoy the GAINZ AND THE ASTONISHING FLAVOR! YUM!

And have a mighty Christmas.

8 Crucial Things Every Man Should Have By The Time He Turns 30

While it’s true that a man is not defined by what he owns, there are exceptions where if said man doesn’t have some of these things, it means that maybe he doesn’t have all the freedom he could have and he’s not a real man, because these things are not really choices, they’re necessities instead that play an important part in a man’s life, that enable him to exercise his will and freedom without being held back, that’s why today we’re looking at…

8 Things Every Man Should Have By The Time He Turns 30

1) His Own Housenicehouse

It goes without saying that still living with your parents by the time you’re 30…well, it doesn’t look too good for you as a person, but more importantly as a man, having your own house is a MUST before you turn 30, how are you supposed to stay calm and by yourself with the privacy you deserve otherwise? especially if your family isn’t really positive or happy, and where are you going to invite those spicy señoritas (I borrowed this term from Alpha M. lol ) into your mom’s house? really?

You need to have your own place so you can treat is as your world, your realm, and do whatever the hell you want in it, this obviously takes the 1st place on this list of things every man should have by the time he turns 30!

2) His Own Businessbusinessman

This is second for a good reason, let me ask you…as a man, would you rather spend your life under someone else’s thumb and orders, or would you rather do your own thing without feeling terrible and earning way more?

Yeah, I thought so! having a business (or, why not, multiple sources of income!) not only makes you less miserable as a man as you don’t go living paycheck to paycheck, but also improves your attractiveness to people and girls in general, that’s why before you turn 30, having a solid business set in stone falls in second place.

3) A Home Gymgym

Okay, this I admit it’s very personal as a choice, but I believe having your own gym in the crib before you’re 30 is not only a great accomplishment but a WIN in terms of time & money spent.

Not only you won’t have any time restriction or monthly expenses…you could decorate it the way you want and without the worry of other people being around and disrupting your workout, silence, peace and gains! 

I would also treat it as some sort of meditation temple, you know, the kind of meditation you go into when you train with all you’ve got, treat it as your manly, personal training grounds where you can do training montages before a very important event! very manly if you ask me, and you can start building it right away with something as simple as these dumbbells I found and I now use them everyday, perfect for when you don’t want to make a mess out of it, since they have all kinds of sizes, you don’t need much, just put a new piece of equipment little by little.

But if you yet don’t have the chance of creating your own gym you can still use your bodyweight to get amazing results, but what if you don’t have a clue on how to get started on fitness & healthy eating? worry not, you can check out my complete fitness guide, which is at 20% OFF BUT JUST for the next 20 copies, and it will make it simple for you to get in shape, since it’s packed with information and my personal guidance for you to get that dream body of yours without any fancy or complicated methods, hurry and don’t let it slip by.

4) His Own Carsupercar

Taking your parent’s car or going through the city with your bike and public transportations only can be counterproductive when you have to rely on them in an uncertain situation.

That’s why having your own car could make your life much easier. also, you could go to places you couldn’t go as easily if you rode something else, then there’s also the freedom to go wherever you want, whenever you want without depending on someone else’s permission or schedule, that’s why I believe that having a car before you’re 30 is necessary, the end goal after all, for a man, is FREEDOM.

5) An Amazing Leather Jacketmanleatherjacket

Nothing screams more “manly” than a good ‘ol leather jacket, it smells good and makes you feel like you’re going on a fateful road trip on your motorcycle to save the world from evil, it also looks very cool on you no matter who you are, so if you want to level up your bad boy coefficient I got you with this cheap but amazing & stylish leather jacket I found on Amazon.

Think about it, how can you reach your 30’s and not be a proud owner of a leather jacket? it is a must for a man, and it will surely improve your overall style since they pair well with everything: jeans, boots, sport shoes…you name it.

6) A Mountain Cabinmountaincabin

This may seem far fetched for most of you and though it’s understandable, I personally need something like this, and I’m positive you need it as well if you’re a man, the reason being: solitude.

Similar to the home gym, there are times where we, as men, must prioritize our spiritual and mental wellbeing, and what better way to do so than a mountain cabin\house? it provides you with that much needed peace and solitude you so desperately seek, and though it may seem like a very optional thing I’m still convinced that every man should be able to leave the chaos in his life at any moment in time when it becomes unbearable and find warmth in his refuge, to reflect, re-invent himself and think.

This holds especially true when turning 30 because the previous years are going to be hectic, even hellish for some, and having a personal, peaceful place to let it all out can be lifesaving.

7) A Big Knife\knivesknives

Whether we’re talking about some amazing cheese knives you can use for cutting tasty slices of parmesan or your favorite smelly cheese, or some self-defense blades to use when in a pickle, or hell, even to just practise wood carving…knives are one of the things every man should own by the time he turns 30, and for good reason.

Not only they’re versatile and come in handy in every situation a man might find himself in, they’re also very manly and useful even just for mundane tasks such as slicing open packages, or enjoying your evening snack in a masculine way, and in this way you also know that when shit hits the fan, you have something to rely on.

8) A Quality Suitsuit

The suit doesn’t make the man, but in this case it might as well do, having a suit in order to look sharp or to attend some particular event is something all men should have before they turn 30.

Not only a great suit, like this cheap but awesome piece from Calvin Klein, can set you apart from the competition and acts as a surefire piece of clothing in such times, it will also make you radiate a different aura, the aura of a man who cares about himself and how he dresses for every occasion, making people understand that you hold yourself in high regard.

You can either go with a classic black, or navy blue when you’re choosing suits or if you feel a bit eccentric you could dare to sport a bright crimson red, which comes off as very adamant and masculine.

6 Proven Ways To Be Irresistible To Women

Let’s not fool ourselves gentlemen, if you’re a man, you want to do everything in your power to be attractive to the ladies and there’s nothing wrong with playing your hand in the most effective way when it comes to dating. That’s exactly why today I have for you: 6 Proven Ways To Be Irresistible To Women, let’s dissect them together.

6 ways to be irresistible to women

1) The Good ‘Ol Mysterious Man

One of the 10 ways to be irresistible to women is to be a bit like James Bond
Being like our loved Daniel Craig in the James Bond role, will surely help to make women curious, I mean just look at that confident grin.

I’m starting the list with this classic, because it’s one of the most quick and effective ways for women to get curious about you…but only if done right and without deception, let me expand on this: if you’re being mysterious just for the sake of doing so, women WILL pick up on it, they can smell a liar by miles away, so your air of uncertainty must be real, a part of who you are in order for them to be intrigued, acts won’t work.

So, for you to pull this off you must have that veil of charisma about you that says you have a lots of secrets to share but simply won’t do so, because well…you’re REALLY cool and mysterious, so if you’re a plain simpleton and a boring person overall this will not do. With that said, if your reasons to keep the mystery up are genuine, the girls will be all over you, trust me on this.

2)Be Good Lookinggood looking man

Now there are a few things you can do to improve your looks if genetic has not bestowed the best set of traits upon you, so don’t fret and see how you can improve your appearance but in general, keeping yourself well groomed and clean goes a long way and women will notice it, hence making you more sexy and kissable because you don’t smell like a nasty sock, and you look like you have a semblance of style and can dress good.

Not only that but doing so will set you apart from the rest of the guys who smell bad, have nasty teeth or simply just don’t take care of themselves.

3)Be Stronga strong man who lifts and has a strong personality is

It’s no secret that strength is very attractive to women, they gravitate towards strong men after all, both men who have a strong character and who are strong in the physical realm make a woman weak in the knees, so the objective here is to build yourself a chiseled body and develop a strong personality.

Do you think a woman abhors muscles and a man who knows what he’s doing and sets firm boundaries about what he accepts and what he doesn’t? think again.

And if you need help to get in shape and start building muscle, my amazing fitness guide is what you were searching for.

4)Make her work for your loveone of the ways to be irresistible to women is to make her work for you

Do you think a woman will care about some random ass dude that will promptly accept her and welcome her into his life without a second thought, when he just met her? fool, women don’t want this kind of man, because it’s not very desirable in their eyes and because it took NO EFFORT from their part whatsoever, they want a man who’s hard to conquer, a challenge so to speak, see it like this: who wants to skip all the levels and the hard work needed for getting that end-game equipment in a videogame? no one, because it would defeat the purpose of it all, and most of all it will forbid you of the satisfaction of having accomplished something, the same applies to a man’s heart in a woman perspective.

Reality is that women love to prove themselves to a man they deem “worthy” so they’ll gladly go out of their way to work in order for you to appreciate them so they’ll please you with things like: cooking for you, staying feminine and providing “softness”, making you little gifts and other cute girly things, and not only is this working in your favor, it’s also one of the beautiful dynamics of a genuine man-woman relationship.

5)Have Your Own Lifeman on a mountain

This shouldn’t even be on this list because it’s something you should already have, but not for everyone this aspect is obvious so I had to include it anyway, and of course this is something that would appeal to a woman, since it’s an overall appealing characteristic for either sexes to have something going on in your life.

This could be something as simple as going out with your buddies, taking time off the world to work out and increase your strength, or working towards that ambition of yours, whether it’s work or a passion project, making women understand that they’re not the central focus of your life and that you do have something to do on a daily basis it’s very attractive in their eyes because they can openly see you as someone who does something valuable with their time.

Very few (almost nonexistent) women like couch potatoes who spend their lives solely in a pleasurable way (ex: playing videogames all day, drinking, only partying etc…) remember, as a man you’re valuable in their eyes for WHO you are as a real man, and losing time without a direction gives you very little of what you should be as a person but as a man, most importantly.

6)Value Your Timeman woman time

This is the next topic on this list of ways to be irresistible to women, now this is a rule for women attraction but it’s also a rule you should live by nevertheless, if you want to keep everything around you productive and void of toxicity, you need to learn to value the most important thing you have as a human, and that is your time, why?

Your time is your presence, what you put your attention in, and in the end it’s what defines your life’s outcome, that’s why you should treat it carefully and with the utmost respect in general but even more carefully when you’re dealing with women. The reason being that women are attention-dependent, and by extent time-dependent, by your time to be exact.

They will leech on it and gradually lose respect for you and your time because you’re giving them your time like it’s a free currency of some sort, and they will feel entitled to it after a while, doing the opposite instead you make them understand that your time is important and has value because you use your time for meaningful things and that’s exactly when women will start respecting you because you respect your time this time around, and this will make them feel a certain (good) way about you, and they’ll learn to savor and appreciate the times where you’ll finally give them some of your attention and time because they now know that it’s important, respect yourself first and people will follow!

How To Harness Amazing Power As A Man: Anger

Motivation? Bull.
Gratitude? Yeah, it helps.
Discipline? Sure, whatever.

I’ve extensively talked about those things and how they can help you in life but…today’s topic it’s something i think it’s exclusive to Men, which i have briefly talked about in this article. That doesn’t mean that women can’t feel anger don’t get me wrong – but we are more prone and seem to channel this feeling better than our female counterpart.

james bond uses his anger to get what he wants - revenge.
An angry James Bond, I advise you to stay away from him! that’s what a really angry man looks like, fierce but composed.

I mean, look at history! most warriors were men, and for a good reason. We’re wired for conquest, achievement, physical strength and…consequential anger, no matter whatever people might think. Have you seen those movies where the main character (a man) – take John Wick as a “modern” example or James Bond – gets everything taken away from him and then he automatically gets on revenge-mode? NO ONE can stop him.

And that’s not just because it’s a movie and it’s meant to go that way, this happens in real life too.

Ever seen a man who got bullied in schooldumped by the girlfriend he loved get a monster’s physique the year later or succeeding in his endeavors, and suddenly it seems like he’s a totally different person? You got it, that’s because of ANGER.

And even YOUR Anger, if you can harness it properly it’s going to shoot you towards your goals. But you need to have a reason to your anger, it’s not just like because you spilled your drink on your suit you suddenly feel anger, that’s stupid stuff.

You must have a real, profound reason to this anger – it must be a constant raging fire inside you, which you can control and redirect.

Not to destroy, mind you, because it’s dangerous – but to create. Think deeply about it, what’s something that you find enraging and you wish it went a different way? maybe it’s because someone who you think is a fool has something you don’t and crave, i don’t know, wealth, that dream car or whatever and you start thinking: “why is that incredible awesome me does not have that, and that ridiculous fool does”? – maybe your anger spurs because you want to repay back those who’ve hurt you in the past and let them see what you can become, that’s another good reason.

Maybe you’re angry because you’re in a situation you spite and can’t give back to your parents that have always provided for you the peace of mind and of finances they deserve.

Whatever might be for you. Feel the Rage.

Every day when you wake up, when you’re scaling that business, going through the motions, lifting that weight, look at your goals with a mean stare. Feel the injustice of your state of being and destroy the obstacles that stand on your path with it.

Society nowadays it’s blasting you in the face with material containing a weak, tranquil and oftentimes emasculated man – stray from that, because that’s how you WILL NOT be what you’re meant to be, don’t be fooled, Men are meant to be angry and obsessed with a Purpose! anger nowadays it’s framed as a negative feeling, while for a Man it’s a positive and essential feeling. It becomes negative only when it’s uncontrolled, remember that.

And while you’re at it why don’t you use your Anger to get in the best shape of your life this new year with my new & straight to the core Fitness Guide ? Hurry though, it’s 25% OFF until tomorrow. It has everything you need to get started to lose fat and build muscle. Easy to follow and at this ridiculous price just for now!

Take care,

-V

The 13 Best High Protein Foods You Didn’t Know About

Getting more protein into your diet is essential when trying to build muscle & maintain your muscle mass, that’s why you need a great selection of high protein foods to incorporate into your diet to satisfy that need.

Today I have for you a wide selection of my personal favorites protein-rich foods, that are sure to fulfill your daily protein intake.

Here’s My Personal List Of High Protein Foods:

1)Chicken Breast

the best of lean high protein foods, chicken breast

Chicken breast is crowned by the fitness community and in general as the king of healthy and lean protein sources, and for good reasons! a 100 g piece of skinless chicken breast provides 165 calories, a whopping 31 grams of protein and 3.6 grams of fat, making it an incredible candidate when you’re looking for lean high protein foods, since most of its calories come from its proteins.

2)Eggs

eggs are a convenient kind of high protein foods

Another great entry to our list that can’t miss it’s eggs, basically protein in a shell! some will argue that eating too many eggs can cause your cholesterol levels to spike but that’s some urban legend that doesn’t have to discourage you from eating them, since one egg packs just 75 calories with 7 grams of high quality protein.

3)Pork Chopsraw pork chops that have little fat, are great high protein foods

Pork Chops are one of THE MOST underrated source of protein ever, they’re so delicious and full of good vitamins and minerals for your body such as Riboflavin, Niacin, Vitamin B6, Zinc, Selenium and many more nutrients that are important for your bodily functions, they’re also low on fat considering they’re chops, with a 100 g cut containing approximately 7 g of fat and 22 g of protein, and they’re the best next source of lean meat protein right after chicken & turkey breast, your muscles will thank you.

4)Greek Yogurt

greek yogurt

I love Greek Yogurt, not especially because of the flavor (even though the full fat version is very yummy) but because this silky goodness is packed with protein, just 100 grams of it contains 10 g of protein, making it the perfect snack or post workout meal to get your proteins in, it’s versatile and you can pair it with fruit & nuts for added health benefits.

Yogurt also helps regulating your intestinal flora and helps when your stomach is upside down, making it a great ally to fix your intestinal problems.

5)Salmonsalmon is one of the healthiest high protein foods

When looking for healthy, lean protein you can’t go wrong with Salmon, this amazing oily fish is a panacea of benefits for your health, 113 g (4 ounces) of salmon contains just 170 calories, 26 g of protein and 6 g of total fat, it’s also one of the best sources of omega-3 fatty acids and docosahexaenoic acid (DHA) , a kind of omega-3 that are great for improving your inflammatory response and your heart health as well as improving your vision, and they also aid in losing fat. Fatty, oily fish like salmon are also a natural testosterone booster since it has an important role in hormone production.

6)Chicken Gizzardschicken gizzards

This is a special treat that few people know or consume on a regular basis, chicken gizzards are one of the best high protein foods you can get! they’re great stir-fried, in a hotpot or you can consume them cold, in a salad. 100 g of gizzards are also super low in calories, great for when you’re cutting and need protein, they just have 94 calories and are choked full of protein with 18 g while also having almost no fat with just 2 g of it overall, gizzards are great for a high protein diet and to lose weight, they are also a great source of vitamins and minerals.

Don’t be deceived by appearances if you have a sensible stomach, these little guys are amazing and have no funny smell if you cook them right, and they definitely deserve more recognition.

7)Chicken Heartschicken hearts

Stop giving me that funny look and trust me on this, I’m not crazy, you just have weak tastes! right after gizzards there’s chicken hearts, these yummy and overlooked delicacies are full with proteins when you take into consideration their size. 113 grams have 170 calories, 17 grams of protein and 10 grams of fat , they’re also usually VERY CHEAP (like gizzards) and are great for your wallet if you’re on a budget.

You can make them the Japanese way, seasoned with soy sauce & spices by skewering them and cooking them on a grill (Yakitori) this will eliminate most of the strong taste and smell, or if you want to keep the strong flavor and truly try something new and mindblowing, just stew them with onions, mushrooms, potatoes and season with black pepper and some red pepper flakes.

8)Tunatuna

Tuna claims itself a super respectable place in this high protein foods list with 100 grams containing a stunning 28 g of proteins, and 132 calories, whether you have it fresh or canned you can’t go wrong with choosing tuna, it’s an amazing source of protein which is readily available and if you choose the canned one, remains cheap and satisfies your protein macro needs, tuna is famous because of being a great, affordable protein alternative to those of you who want to do bodybuilding but they’re students, or broke.

And if you use your imagination you can also come up with delicious recipes, instead of enjoying it on its own, like this amazing tuna burger recipe, which is also packed with proteins! check it out.

9)Parmesan

parmigianoParmesan, in Italian “Parmigiano Reggiano” or “Parmigiano” it’s the dairy protein emperor of all the cheeses in existence and for good reasons, this globally renowned hard cheese is the one that contains THE MOST protein, with just 30 grams of Parmesan containing 10 g of proteins you can see why this Italian delicacy is the dairy emperor of gains and proteins, no cheese comes packed with this many proteins, enjoy it as a salty snack after your workout to fulfill your protein needs.

10)Beef Steakbeef steak

I’m a sucker for beef steaks, but I don’t agree with the narrative that red meat is “bad” for you, it’s not. If you have an active & healthy lifestyle, red meat is actually really good for you, beef steak in particular has 26 g of proteins (based off 100 grams) and is packed with Iron which is essential for optimal hormone production and cellular functions, it has also Zinc and B Vitamins, with that said, have it in moderation and you won’t have problems, instead you’ll reap incredible benefits.

Steak is also great for recovery and rebuilding muscle, so you can have it once in a while after a demanding bodybuilding session or is perfect, as example, as a recovery food after a surgery in order to rebuild tissue and replenish blood.

11)Horse Meat\Steak

horse steak meat

I can already hear the environmentalists and the animal rights activists angrily typing on their keyboards, and frankly, I couldn’t care less, just hear me out will you?

Horse meat is amazing and honestly too shunned upon, it’s considered a delicacy in many countries such as Italy, Japan, Belgium, Poland, Switzerland and many more, it’s leaner than beef and with a higher amount of protein, within 100 grams of horse meat you can find 28 g of protein. It has a gamey flavor and may not be everyone’s cup of tea, and that’s understandable, but you should definitely include it in your diet once in a while or try it out.

12) Lentilslentils

Do you think I’d leave my vegans & vegetarian friends without something to build their muscles with? lentils are an incredible plant based source of protein, 198 grams of cooked lentils contain 18 g of protein, they’re also packed with Iron, Thiamine, Niacin and a fair amount of fibers that can aid your digestion.

They come in different colors and flavors: Green lentils, Brown lentils, Red & Yellow lentils, Puy lentils and more, each kind of lentils has a different way of cooking and it’s suited to a particular dish over another, but they’re all sure to be high protein foods.

If you liked this list, please be sure to share it with your friends and tell me what you think in the comments, what are your protein sources of choice? have you tried any of my recommendations, and did you like them?

Take care, and keep on making gainz.

How To Keep Your Cool In Stressful Situations

Keeping your cool could make the difference in handling whatever the situation might ask of you in the BEST POSSIBLE WAY.

Who wouldn’t want that?

Yet people don’t even make the effort to try and maintain their temper. But what can you do to improve this aspect of your personality?

While there isn’t a “quick fix” but it’s instead a series of deep underlying problems that an individual might have developed through life… i can surely give you a few little pointers that might make a difference.

Let’s start!

See problems as something to solve.

Not as something that needs your emotional investment in. Exactly, you got it, taking emotions out of the equation will certainly make solving your problems a easier task.

Breathe.

Simple as that. Take deep breaths, as humans – that’s our personal way of blowing-literally, steam off. (aka negative energies) we’re like a locomotive.
Breathing will calm you almost instantly and will give you a clear mind. Couple this with daily meditation, and you’re gold.

Watch the situation from “up-high”

I usually use this method, i imagine myself being at the top of a super huge mountain, while looking down to the problems at hand.

In this way you can easily give your problems the right proportion, and you’ll see that it’s not something you should really worry about.

It also helps me understand better the situation i’m facing, since i can give the me “down there” effective advices on how to tackle it, in a calm and collected way.

The Authentic Masculine Look & Its 4 Aesthetic Traits

Today I’m going to talk about the ideal masculine look in its physicality and appearance since I’ve already talked about what makes a true man in the character spectrum of the thing.

So what are the things that define a true manly, masculine appearance on a man? Let’s see them together.

Masculine Look, Muscles & Fat Percentagea good example of a masculine look

One thing that undoubtedly makes or breaks a man’s looks is his fat percentage, now, don’t start crying on me if you’re chubby and want to lose that fat so you can start to look like a true man (or woman) because I just solved your problems with my amazing Fitness Guide for dummies, so check it out if you need assistance with that. Why is that so though? well the reason is simple, the less fat you have on your body, the more your natural masculine traits will shine! 

Take your jawline as example, less overall body fat means a squared and well-defined jawline, or your abs! with less fat your stomach is flat and your abs will look more ripped, and we all know that dad bods ARE NOT sexy at all, right? then, the leaner you are, the more your veins will “pop out” and girls will love you, there are countless benefits related to looks when it comes to being a low fat individual.

Then there’s muscles, men were meant to be muscular and lean because they always engaged in demanding physical activities unlike their soft and gracious female counterparts, thus making it become the staple look of a healthy man. Being muscular will make you look more masculine, strong and attractive, your goal here is the V-taper kind of body, large shoulders, slim waist! come on, do you really think that a skinny guy with toothpicks as arms will be considered more masculine than a man who has his biceps looking like mighty guns? weakness is not a masculine trait.

Hair, Beards & Such

Ideally, another feature of a true masculine look is hair density, having flowing luscious hair and a rigorous beard (even body and chest hair!) is a sign of health and manliness, but not everyone is blessed with hair\beard genetics, in fact lots of men go bald or look like a baby trying to put on a beard with a permanent marker, yikes. Though this can somewhat be supported by changing your lifestyle into a more active, healthier one, so your testosterone levels will bump up and trigger some hair growth, not every man in the end will be able to be a burly hairy werewolf and that’s fine, work with what you have, that’s the best way of going about things.

The Smile

Okay, but what about his smile? the masculine look bingo card wouldn’t be complete without this aspect of a man, is your smile weak, void of personality, awkward or even forced? that’s not very masculine. A “masculine smile” it’s usually very charismatic and enveloping, magnetic almost, I’ve included a man’s smile in this because it’s actually a very powerful signature of a man that conveys confidence and masculinity, when it comes to one’s looks it’s a way of proving how comfortable a man is with his expression of all he is through something simple as a smile.

Gaze, Eye Contact & Technicalities

This, like the smile, is one of the major things that characterize the masculine look, the eyes of a man. Believe it or not your eyes can communicate a whole lot of things, depending on how you use them, usually your average weak ass guy doesn’t take advantage of his eyes not because he doesn’t want to, but because he can’t.

You see, eyes and confidence are interlinked, a man who’s not confident and doesn’t feel enough of a man won’t be capable of maintaining eye contact with another person with confidence, for example, his stare will not communicate or arouse anything in another’s person psyche because it’s weak at its core thus wasting the potential of those eyes, a man who’s confident in his masculinity and himself instead will use his eyes accordingly by naturally maintaining eye contact when speaking to people, will let those eyes tell stories of magic and wisdom while keeping a veil of mystery upon it all, the latter are the kind of eyes that when people look into them see the universe and will keep them wondering about the depth of this man, making them feel like they NEED to know what he’s thinking, is almost as though you can feel the “weight” of such eyes, and that’s very manly because your eyes can subconsciously communicate your essence to another.

As you can see the difference lays in how the bearer of such looks utilize them also, not just in the looks themselves, this should make you hopeful because some things you can’t change, but other you can improve. 

3 Healthy & Cozy Fall Snacks Alternatives You Can’t Miss

 

Fall is upon us, the time for warm cozy blankets and hot pipin’chocolate while outside is raining and pouring as well as spooky stuff is here. That means that you’ll have to stuff your face with some awesome Halloween inspired candy and snacks! but what if you’re particularly attentive to your health? Worry not because today I’ve got some healthy alternatives so you can keep it clean and lean around your waist, without compromising the taste, in fact these healthy candy alternatives are even tastier than the junk!

3 Healthy Fall Snacks Alternatives

1) Simple But Yummy Pumpkin Spiced Latte

one healthy halloween candy alternative, my pumpkin spiced latte

Until two years ago I didn’t even know what this Pumpkin Spiced Latte was, being Italian, I was confused with the “latte” part, since it means milk in my language…but then I decided to enter the rabid hole and discovered a world of good, and it instantly became my go-to autumn\Halloween comfort drink.

The version i’m going to share with you is my personal version (which is not much different from the original recipe) that lacks all the processed ingredients and sugar unlike the Starbucks one, it’s very easy to do unlike some other recipes you find on the web. The portions i’m going to give you are solely an example, adjust them to your needs.

Now let’s see the ingredients:

  • Pumpkin Puree (I’ll teach you how to make your own, it’s easy, read on)
  • 2 Cups Milk (I reccomend you use normal milk, but you can use also soy milk, almond milk, oats, ecc… but whole fat, and skimmed milk work THE BEST because they really give that richness needed)
  • Pumpkin Spice
  • Maple Syrup 2/3 Tablespoons, depending on how sweet you like it!
  • Whipped Cream (just for garnish! the goal here is to keep it healthy!)
  • Cocoa Powder\Coffee Powder

DIRECTIONS:

Pumpkin Puree: Buy some round pumpkin which is usually sweeter and it’s perfect for this recipe, make your own puree, it’s easy, scoop out the seeds and bake the sliced pumpkin for 45min until soft, then blend it all until it’s a puree.

Pumpkin Spice: Make your own by blending ground cinnamon, nutmeg, ground ginger, cloves and allspice together.

Now that you’re all set, start by adding the milk and the pumpkin puree to a saucepan over low\medium heat. Heat until hot, but DO NOT bring to a boil, otherwise you’ll ruin it, remove the saucepan from the heat and start whisking the milk and the puree, when it’s all mixed up properly slowly add the maple syrup and start whisking again, add the Pumpkin Spice at the end and then whisk, OR if you want it less strong add it as a garnish along with the whipped cream in a mug, for the spooky touch you can hover a bat-shaped cookie cutter, or whatever you have over the whipped cream and dust it with some cocoa powder, enjoy.

2) Healthy Almonds & Peanuts Mini Choco Cups

mixed nuts covered in chocolate as a healthy halloween candy alternative

Once upon a time, sweets were a simple thing, and it’s truth that the best things are the little (and simple) things. I first discovered this recipe from my mother, when she suddenly made these cups out of nowhere in the middle of summer, but I think these are amazing because they combine the savory from the nuts and the Halloween candy aspect from the sweet of the chocolate.

Another great thing about these little fellas is that they require little to no ingredients and equipment so they’re great if you’re broke on or a budget for some kind of reason, and they’re super-easy to make.

INGREDIENTS:

  • Peanuts, Almonds (You can also add other nuts to the mix, or dried fruit if you like!)
  • Dark Chocolate (Minimum 70% if you want to keep the sweet in there, I personally would use even 100% because I don’t care)
  • Silicone Halloween-Themed Molds

DIRECTIONS: Break the chocolate into pieces and start melting it down in a bain-marie on low heat, when the chocolate is melted and silky smooth pour it in a bowl, add the nuts in and start mixing until well combined, then scoop some mixture into each mold until you’ve finished the mixture. Put in the fridge and let them sit for about 3/4 hours until solidified.

3) Homemade “Colors Of Autumn” Croutons

This recipe I love because it can be used both as a starter to impress others at dinner, and as a rustic, hearty snack in a rainy fall afternoon to fill you up and make you happy, my mother used to make me croutons with tomato, ham, salame and mozzarella when I was little, these are similar but with a fall spin on them (always from her, thanks mom!) and much more healthy in comparison!

INGREDIENTS:

  • 100% Wholewheat Bread (Fresh, NOT the sliced kind in a package)
  • Porcini Mushrooms
  • Pumpkin
  • Parsley
  • Black pepper
  • Garlic
  • Olive oil (1Tbsp)
  • Salt
  • Emmental Slices

DIRECTIONS:

Heat up the olive oil in a pan and start mincing the parsley with the garlic, throw them in. Cut the pumpkin into small cubes, do the same with the mushrooms while the garlic is heating up, and add both the pumpkin and the mushroom to the pan, add the salt and the pepper, cook until the pumpkin is soft and the water from both the pumpkin and the mushrooms is almost evaporated, when everything’s done take the pan off the heat and let it rest.

In the meantime, heat up a grill or another pan and cut your bread into fairly thick slices, put the bread in and let ir brown on both sides until crisp, prepare a plate and take the bread out of the pan, with a garlic clove gently brush it on one side of the bread.

Take the pumpkin mix and gently place it upon the toasted bread with a spoon, when you used up all the bread and mixture place the Emmental slices on the mixture and put the croutons back in the pan on low heat, with a lid on for 2 minutes, no longer or they’ll become saggy, take’em out of the pan and enjoy while still hot!

Have you tried any of these recipes? If yes let me know how you’ve liked them and share some of your recipes down below, take care!

Eating One Meal A Day: 11 Amazing Benefits

What’s O.M.A.D. ? (One Meal A Day)

The O.M.A.D. diet is a kind of intermittent fasting where you simply choose when to eat your one and only meal for the day which is pretty kingly and abundant since it has to fill you up until your next meal (usually the day after at the same time). Suffice to say this is a very nutrient-dense meal so it should encapsulate all your needed calories for that day.

Like ALL diets this one has its pros and cons too, of course, but today i’m going to focus on the benefits so you can see if this might work for you, let’s start!

1. Makes It Easier To Lose Fat

slim girl low fat in sun

Since you’ll be sticking with one meal a day you won’t have to eat anything else, so it will discourage mindless snacking and you reaching for a slice of chocolate cake or that sugar filled Starbucks coffee, and consequently discarding calories your body doesn’t need, you can see how powerful this is since the kcals avoided will stack on each other and start compounding day after day, causing a caloric deficit that leads to quicker fat loss.

Speaking of which, I have a complete guide to fat loss, fitness and nutrition that I accurately crafted if you need assistance to burn fat and look sexy, check it out.

2. You Won’t Gain Weight!

By using the one meal a day approach, since the caloric intake of your day will stay pretty much the same (especially if you stick to the same meal everyday, though I won’t advise you to do so) you will find it difficult to put on more weight because your body will quickly adjust itself to eat the same, set quantity of food each day that will ideally fill you up, hence becoming unable to eat anything more than that, so you don’t have to worry about gaining an inch!

And I’m talking about water weight, as well. You won’t have small meals spread throughout the day so your body has time to digest properly and doesn’t have to worry about the extra water weight caused by the constant food and empty calories you were feeding it.

3. You Will Save Lots Of Money

saving money on one meal a day

 

A diet that is wallet-friendly? No way! except that this is actually the case. Now, my thoughts on diets are controversial but you can’t deny that some of them require you to be buying overpriced ingredients and not everyone is able to keep that up.

With this diet instead you’ll be eating once a day, so that results in less trips to the grocery store, no place for snacks and small things that are very expensive, extravagant and of no use to your diet, and no, you don’t need those new flavored chips or that secret vegan organic BBQ sauce that costs you 19$.

Less trips to the grocery store also means that you’ll learn to make your meals with less while focusing only on the essential and the substance, no fancy stuff that serves no purpose, and at the end of the month this smart buying will amount to a hefty amount of cash saved.

4. Enforces Discipline

create discipline through one meal a day
I don’t know if you will become able to do this exact move, but your discipline level will skyrocket, that’s for sure.

Similar to any other fasting, with OMAD there’s a psychological facet involved that it has to do with mental resilience and discipline.

Especially if you were accustomed to eat multiple times a day with no restrain, you will find that this diet will strengthen your ability to endure and control your impulses, as you cannot stretch your hand to grab your favorite snacks because for this to work you have to face your hunger, though these effects will be cushioned by the large quantity of food that’ll fill you up.

This constantly challenges your old habits while replacing them with new, healthy ones and at the end of this initial struggle you will find yourself to have become a better, more disciplined version of you.

5. More Free Time!

This perk is a godsend in today’s busy and buzzing society that knows no rest, I tell you.

You’ll have to cook just once a day, hell even once a week if you’re doing this with a good meal prep strategy! imagine how much time you’re saving, why wasting it cooking every single meal for the day, when you could use these extra hours to do something you love, something productive or focusing on things you care about?

Think about it: washing ingredients, chopping them up, not to mention that different ingredients take different time to cook and certain sauces and methods of cooking take AGES, especially if you’re not that skillful of a chef, it’s a headache and a lot of time that flies by without you knowing, not worth it.

6. Enhanced Clarity & Focus

Information flowing through your brain
These are your neural pathways when your brain is in a complete state of flow, supposedly, at least.

One of the benefits that people noticed the most while following the one meal a day diet, is the improved concentration and clarity that comes with it, this effect is also found in other variations of fasting as well, this article from NCBI goes in-depth about this issue.

Isn’t that awesome that just a shift in diet and lifestyle brings you this edge over life? having a mind that is able to function at its best with haste, readiness and with an unshakable focus while being able to retain more information when the needs arise, could make the world of a difference.

This newfound clarity will also go a long way and spread goodness to every part of your body, since your state of being depends by that symbiotic bond between your mind and body, Mens sana in corpore sano (a healthy mind in a healthy body!) right?

7. Eating One Meal A Day Increases Energy & Productivity

one meal a day makes you more productive and energetic

This benefit gets noticed the most by people who follow this diet and fasting in general because is quick to take place. With this approach you’ll learn to naturally function on an empty stomach, this teaches your body to sustain itself with its own energy, instead of using food as fuel.

The great thing about this is that you can pair this feeling with caffeine, this works in your favor in two ways, by curbing your appetite until it’s meal time and to further empower your energy and productive ability.

Unlike any other diet that oftentimes leaves you irritated or angry you will instead feel these awesome spikes in energy and productivity especially in the mornings, so be sure to convert this power and get some work done!

8. You Will See Food Differently

Are you stuffing your face with an ungodly amount of junk food? If yes, do you even care about it? no right? I thought so.

Mindless eating it’s a sickness, you’re stuffing your mouth just for the sake of doing so, but when switching to one meal a day you’ll have that one dish a day and that’s it. By doing so you’ll learn to appreciate your food more and hopefully feel some gratitude for it.

Eating out of frustration or boredom not only it’s not healthy but it can give you a warped view of food, as just a “tool” to keep at bay bad things or emotions and this could lead to obesity if not careful, when in reality you should approach food as a ritual and a regenerating activity, not as a way to cope.

9. Grants You A Flexible Lifestyle

cheat meals and fun with friends are possible on a

Contrary to other rigid diets where lots of restrictions on food are in place, you could literally eat anything you want once a day and there goes your meal, as long as your macros and calories are all where they should be.

What I’m saying here is that you could enjoy more cheat meals or nights out with your buddies compared to when you’re on other diets (though I will always be pushing for you to consume quality food, not trash)

10. Its Simplicity

Another great thing about it is that it’s pretty straightforward and simple to follow, and the effectiveness of it lies, in fact, in its simplicity.

You won’t have to scratch your head while following weird rules, just take into consideration when to break your fast, and the quality of the food you’re eating and you’re good to go.

I would personally advise you to include lots of vegetables and proteins in it, with some whole grains (so carbohydrates) in lesser quantity.

11. Leads To A Stronger Immune System

one meal a day can boost your immune system, making you stronger against cold

Any type of prolonged fasting (but in this particular study from the NCBI starts from 48h minimum) can help your body expel toxins you wouldn’t be otherwise able to flush out and might even lead to some level of cellular regeneration and make you more resistant to stress.

This allows you to be better equipped against the cold, flu or other illnesses as well as making you more prone to avoid them altogether, who doesn’t want to boost their immune system?

Conclusion & Tips

Although eating once a day could greatly aid you in losing fat and grant you this sleeve of incredible benefits, it may not be the best (while it still works fine!) when trying to put on size and muscle mass, the reason being that you might not be able to consume the needed amount of protein in a day, for your body to encourage muscle growth in just one sitting, and even because the size of the meal is supposed to fill you up completely.

One way you could circumnavigate this is to reduce the portion of fibers and carbs to make more space for extra proteins (legumes, meat, fish, cheese, be creative!) but still, this is not a final solution to the flaw of this diet.

The following statement applies especially if you’re an advanced lifter, this problem does not concern beginners and intermediates as much.

Let me know in the comments if you’ve already tried the omad diet and what benefits have you reaped\things you’ve noticed about it, if not, express your thoughts on the article, and if are you going to try fasting, or this diet anytime soon.

Take care!

 

The 3 Most Important Qualities Of An Outstanding Leader

Whether you believe it or not, leaders are the pulsating heart of society, and that’s a fact.

Things happen because of them, people are moved and follow in their footsteps…they’re a guiding light, even.

But little do you know, there could be one inside you as well! and even if there isn’t one yet, you can start cultivating these qualities that I’m now going to reveal to you.

So what are the qualities of a TRUE leader?
Let’s discover the most important ones together:

1) A Leader… Inspires.

Be it directly or indirectly, leaders are known to be inspiring forces.

Leaders NEVER put others down or look down on them, instead, they lift them up, and unite everyone under a common goal, an objective.

They make their burning passion irradiate through everyone around them, so they get caught into the leader’s bigger picture with unparalleled enthusiasm and investment.

The “followers” – pass me the term- suddenly feel like they’re working towards their own vision! and, in a sense, it truly is theirs too.

2) Decisiveness.

Leaders are known for their ability to make quick, ruthless decisions.

To keep their cool and not to lose a minute, while never stuttering when arriving to important conclusions.

This quality is what makes a leader attractive, charismatic but most of all, RELIABLE.

Being decisive is what makes people believe that you are a person worthy of trust and with the capacity to lead, since you don’t lose yourself in trifles.

This quality is intertwined with their resolute nature, but while this trait is good, it’s not inherently effective, since it also goes hand in hand with impatience, this could be a dangerous mix.

But after all, leaders are humans too, and they can make mistakes, so don’t be too stuck up on that.

3)Not Afraid Of Getting “Dirty”

Good Leader vs. Bad Leader: 5 Situations that make all the difference

“Good leaders lead from the front whenever times are challenging, but when it comes to reaping the rewards they remain behind, leaving the praise to the team and not them.”

I don’t remember where I heard it, but these words had a big impact on how I defined who’s a leader and who isn’t.

The phrase might not be exact, as I’ve tweaked it a bit – but you get the essence of it.

What that means is that in times of need, leaders are capable to push through any hurdles and coordinate their efforts with those of the team, while maintaining the standards of a kindhearted person & of an outstanding leader, paving the path for those who’ll come next.

The next leaders, that is.

Yet, when it’s time to celebrate, even if some merit should be bestowed upon the leader, he chooses instead to leave the spotlight for those who’ve helped him.

If you have enjoyed this post please take the time to share it with your friends and tell me in the comments what you think about it. 😀

How To Persevere & (Maybe) Succeed When The Odds Are Stacked Against You

If I have learned something about succeeding in my short journey as an entrepreneur is that very little goes as planned, today I’m going to condense in a few points what has worked for me when it comes to succeeding in your endeavors even when the chances are not in your favor.

1) Good Old Hard Work

If nothing works, hard work will!

Everyone says that this is obvious and trite as advice, yet they all downplay it and when it comes down to doing the nitty-gritty of the work they’ll instead choose avoidance and the comfort of their no risk zone in which they’ll slouch and do NOTHING.

“Oh yeah hard work I know, it’s always the same stuff, you’re not giving any real advice” you’ll say with your little chubby cheeks and your dead eyes.

And they even start wondering why they’re not going forward in life with that monotone, lazy attitude, guess what, nobody is going to give you what you want in life unless you take it with your own two hands, and this holds especially true when you’re coming from a place of scarcity and misfortune, the worse your situation, the harder you need to work, you better hammer it into your head if you want to go somewhere.

Hard work is not thinking really hard about something *YOU THINK* you want but you’re not willing to work for, everyone finds cool the idea of succeeding (getting rich, a new house, a new car, finding glory and fame ecc…) but no one wants to take on their shoulders the immense pressure and the amount of work and pain that comes with it, the cold reality though is that hard work is the basis for all kind of success, everything else comes as something you build on it.

Hard work is consisted of but is not limited to:

  • Repetition of said work
  • Sleepless nights
  • Sweat, tears and blood
  • No results
  • Thousands of hours spent
  • Sacrifice

Succeeding doesn’t sound so sexy anymore, does it? Still in it? If so read on otherwise go home because it’s going to get worse before it gets better.

2) Understand Where You’re At

Now, when the odds are against you in your quest to success you need to acknowledge your starting point, whether you’re from a poor family, you lack experience or qualifications in a certain area or anything else that is not working in your favor…the first thing you need to do is to draw a picture of your situation and what you can exploit about the uniqueness of it (even if it’s bad, yes).

Then you have to be at peace with how things are right now, BUT have the will to change them, since you can’t waste time being upset with how things are, yet you cannot afford yourself to think that you are not able to change things, ditch this victim mindset and always strive for better without holding onto the bad and instead by being grateful and positive. By doing that you’re already setting yourself apart from 90% of population who’s just about focusing on negativity and wishful thinking.

3) Block & Outplay The Noise

One of the things you will have to learn to NOT pay attention to in order to succeed, is the noise and the criticism moved by jealousy or pure hatred that’ll come from people. Given your background and present challenges there will be people (even upfront or behind your back) that will try to pull you down with comments about how you don’t have what it takes to do what you want to do, and that’s fine.

And that’s because only YOU know the hand you’ve been dealt with, the challenges you have and had to overcome in order to be where you want to be, so why should you care about some nobodies spouting nonsense from their mouths? you’ve been through worse than that already anyway, don’t let them shake you one bit and leave them speechless with your actions.

Resilience and indifference is the name of the game.

When pursuing higher and meaningful visions, whether you were or weren’t lucky in your upbringing or in life, do like this: envision you and your goal in a pitch black darkness, with the reflectors pointed right and only at you both. Only you and your purpose exist in that darkness, everything else going on is just chatter and must fade in comparison of the greatness you’re aiming to.

4) Don’t Be Your Worst Enemy

Your Self has the potential to be your worst enemy or your greatest ally, but scores of people end up falling prey to a kind of impostor syndrome that spurs from their past not being riddled with incredible achievements, this holds especially true when you always felt like you’ve been dealt with the shorter end of the stick. 

This is wrong and you have to burn this way of thinking, not just because you are not—first and foremost, defined by your past, but also because you’re consciously (or subconsciously) using this as an excuse to not succeed by putting labels on yourself and what you are able or not able to accomplish.

 

5 Red Flags To Spot Excessively Masculine Females When Dating

Whether you like them or not today I will give you 5 signs to look out for if you don’t want to date females disguised as males. There’s nothing wrong with liking them of course, BUT if you’re a man and you’re considering starting something that will seamlessly flow you might want to choose a woman that’s more feminine.

The reason being that by doing that polarity comes into play, unlike when dating masculine women. Remember that these red flags are to be taken as INDICATIONS and not to be treated as an Iron rule.

With that out of the way let’s cut to the chase and see what these are:

1)Masculine Females & Appearance

This is the first red flag, and for good reasons, since appearance is the first thing that catches your eye when meeting someone new, now appearance is both aesthetics and how someone carries itself, but for this time we only need to pay attention the first kind.

A masculine, not very feminine girl will usually have some of this aesthetic traits:

  • Short or very short hair
  • Not clean with a funny smell
  • Stacked or fat (exception made for BIG girls)
  • Dresses like a man
  • Moves like a raging rhino, with no grace
  • Has LOTS of visible tattoos
  • Has exaggerated piercings (earrings are not included ofc)
  • A boatload of make-up or 0 makeup whatsoever

2) The Way She Acts

When you’re going out with her, whether you’re alone or with someone else this is the second red flag you need to closely monitor, the reason being that this kind of girls have a predefined way in which they’ll act. If she’s obnoxious and loud, if she swears ALL the time and it seems to you that she probably lacks any kind of decency or self-respect, while treating you poorly like you’re some kind of circus animal…well, that might be enough proof to arouse some suspicion into you buddy and you better start running the fuck away because that’s not just masculine, but borderline sailor.

3) She Gossips About Others 

Now now, stay put for a second, I know that most women love gossip, even the feminine ones but…this is a special kind of flag just for you, the kind of gossip i’m referring to is the one that caters towards the hatred and judgement of others.

Usually, the most masculine females will judge and shoot their anger in a variety of ways to people that have one or more qualities they desperately wished they had instead, feminine women instead won’t have this necessity.

But beside that you wouldn’t want a person that is toxic to others by your side.

4) She Has LOTS Of… “Male Friends”

Come on, start screaming and typing like a mad lad in the comments, I couldn’t care less because reality is louder.

Masculine females are known to mostly “hang out with guys” I mean, if you’re searching for a bigger red flag than this you probably won’t find it, because this basically means they couldn’t form any bonds with any feminine girls so they had to turn to men because of their excessive masculine nature.

That, and she’s DEFINITELY getting a lot of …sleepovers with male friends who their names start with D.

5) She’s Against The Feminine

One thing is being indifferent to it, but when a female blows heat upon feminine qualities like: being soft, warm and gentle just for the sake of doing it that’s when problems arise. You better avoid females who can’t appreciate the feminine in all its forms because they’ll probably be hyper-masculine and they’ll go the extra mile to let you perceive them as NOT feminine.

 

What do you think of these flags? Would you add something else? Let me know, and share this article to save another fellow man!

Take care.

Photo by Chris Ross Harris on Unsplash

 

 

Avoiding Burnout By Using These 2 Simple Methods

Burnout is something that once in a lifetime everyone will experience, it’s a dreadful state of mind that can crawl and damage your body, even. So how does one avoid it?

Today I’ve put together for you a useful handy guide you can refer to when you don’t know how to act:

1)Avoiding Burnout Is Simply a Choice

Before you start saying “What the F*** are you saying, this can’t be, why would someone choose to be burned out in the first place!” hear this out.

Burning out is the result of a string of bad choices, usually the juggling of too many (demanding) activities at once, so it makes sense to say that you chose to be burned out because it was your doing. You simply wasn’t aware at the time because those things needed time to stack up on each other and take a toll on you, but that’s what it is.

The good thing, at the same time is…that it still remains a choice, and that allows you to have control over it, meaning: there’s something you can do. Let me give you some guidelines.

1) Before you start putting too much food on your plate (commitments of any kind, work related ecc…) start with gauging your limits 

This will allow you to know to which extent fill your stress “cup” before any damage is done, while keeping the productive side in you happy, this is your multitasking—so to say, capacity. Keep in mind that as humans though we’re not naturally wired to multitask, we work better when we focus on a single, or very few things.

2) Choose things you enjoy doing, rather than things that you HAVE to do when avoiding burnout.

WARNING, I’m not saying to discard your responsibilities, the point here is to prefer enjoyable things to things you can’t stand doing when going into something, so that in this way you have little of the things that you don’t really enjoy doing, hence reducing the chances of burnout.

3) What If You’re Already In Too deep?

So you already went and took the work load of 22 freight trains, didn’t you? Well, this is trickier than when you don’t have to juggle with anything but what you can do is to  throw away some, if not all of the “load” you’re carrying. If you can cut off tasks that are just a waste of time, do so, if you’ve signed up for a cooking course or something, reconsider if that’s really top priority in your current situation. This is similar to the point N°2, but with the difference that you directly take off “meat” you don’t need from your plate, instead of choosing which cut you’d rather eat, less things to work with!

Exactly like nutrition, In the end you always have the power to choose as I’ve shown you, be sure to take these precautionary steps in order to preventing burnout in the first place, basically MAKE. WISE. CHOICES.

2)Avoiding Burnout by using the “Valve” method

Great, now I want you to visualize burning out as a pressure pot, there’s a set amount of heat the pot can take before the steam starts puffing out. Your objective here is to avoid reaching that point, and there’s two ways you can achieve this—you either lower the heat, or you give that heat a chance to flow out with a valve, a countermeasure.

First off, the valve method is pretty straightforward, you begin by putting in place constructive habits that can disperse that steam before it blows off the lid, here, let me give you some “valve” examples that come in handy when dealing with avoiding burnout:

1)Taking some time off

The simplest of solutions yet so effective. In the midst of a busy and hectic work-life you can easily fall prey to stress and hence to burnout, so it’s of utmost importance that you know when to plug off, even if it may seem abrupt to you.

Taking a day or a few days off from your demanding situation is crucial in order to not burn yourself out, this not only gives you the chance to reset all to 0 but provides you with some much needed clarity on how to tackle your problems going forward.

2)Balance it all with hobbies

Hobbies are a powerful valve which you can support yourself with, spending hours deep into something you enjoy doing with your leisure time can free yourself of some of that weight that is packing onto your back. Some of my favorites that I recommend you try are: hiking, modelling, crafting (something from wood as example) and reading. 

And here I am speaking from personal experience, since being able to have something to let my mind and spirit wander free for a while really helped me not to melt down when I was going through a crazy period in my life.

3)Understand that not everything is worth your worry

Another helpful thing that can act as a valve is your own emotional resilience, Or better, the ability to manage your emotional investment in every little or bigger thing you get involved with. This can be reconnected with what I said before about choices, the number of things that can get to your nerves will automatically reduce, if at the same time you further yourself emotionally from said matters.

This, if done properly can give birth to a skill that is essential in life, which is NOT caring as much, and you’re in luck because this skill can be trained, not investing yourself with what’s going on almost acts as an “automatic” kind of valve, that filters out unnecessary, damaging things from your proxemic bubble so to speak.

4)Training & Working out

Why did I not put this on the “hobbies” list you ask? foolish question, working out is VITAL to one’s physical and mental health, so it cannot be in the same category as hobbies, this is something you must do and is one of the things that can bring the biggest change in your fight against burnout, seeing that consistent training meddles (in a positive way) with the chemicals in your body and changes you on a broader scale.

3 Ways Self Growth Can Give You a Fresh Start In Life

Talking about self growth is now considered “obvious” and normal, but in reality few people really grasp what this is all about. Most of them will just dismiss the topic as something not worth of inspection and will just stop at the surface, valiantly thinking *THEY* know what they’re talking about, and then you see them unhappy, not an inch wiser and in the same place they were years ago.

Today I will tell you 3 reasons why self growth is worth your time and efforts, and why you should NOT take it lightly unlike some people do.

1) You Gain a New Outlook On Life

Especially if you were stuck in a certain situation for a long time, this is one of the first things you’ll notice as soon as you’re deep in your self growth journey, and it’s also one of the most satisfying at that. You are now starting with a clean slate, an exciting and unbelieavable perspective will impose itself over your life, because that’s what happens when you finally decide that enough is enough and you don’t fit anymore with your habits of old, the previous way of viewing things will either be replaced or refined, turning you in a whole new beast.

And this new outlook that you develop is one of a kind, really, you’ll start to see things for what they are and in a more logical, uncomplicated manner, it’s like putting on glasses for the first time, you could even call it an “awakening” if we want to be this dramatic, take it as a sort of clear thinking state where clarity acts as its ruler. I have to warn you of some (minor!) drawbacks of this self growth perk though, some people will say that you’ve changed and will treat you differently just because your views no longer align with theirs, funny how this works huh?

But you can clearly see that the pros here outweighs the cons! 😀

2) It Sparks Motivation and Positivity Within

It’s no secret that when people start for example, exercising, after a while they’ll start feeling amazing and overjoyed, the same applies to your self growth since like exercising is also something that improves yourself and your mood, but this kind of positivity is slightly different, while the exercise-related joy is transient and aimed just at that (even though it has a chance to become exactly what i’m about to tell you) the self growth one has a much wider scope, it’s not going to affect just one area of your life, it will keep on compounding with multiple things.

While you’re constantly improving you’re not only going to feel motivated like never before because of the results you’re seeing, you’re also going to get an urge to become even better, and what does that mean? exactly, action! you won’t have time to stay still for all these new and exciting things are taking up your time, pushing you to be better and that equals positivity and NO time for brooding.

The positivity mindset and motivation that you’ll gain with self growth are not feeble and instant gratification oriented unlike the kind that you will earn from temporary sources meant to boost the both of them for a short while, this is the good stuff that LASTS and will become a bulwark of your personality, the reason why is because self growth is a constructive, positive sum game endeavour.

3)You Outgrow Yourself

Self growth involves, as it’s noticeable in the word itself, growth. An inevitable reward you’ll be facing is improvement of whatever you’ve set out to improve in the first place, this reason only should be enough for you to start already.

Life’s a marathon, and by overhauling old aspects of yourself by steadily growing you’re sure to get to the end line, every growth within you however small it may seem represents a fresh start, an opportunity to start all over again and tackle the matter at hand with a renewed skillset. If you’re not looking to improve every day, then you are slowly recessing into the slimy pond that is complacency, while doing self growth you will have no room for that, instead you will start to see the daunting tasks ahead of you as challenges meant to take you higher.

Growing ALWAYS means something new, hence you will start over everytime without the weight of what you’ve left behind, making it the perfect way to give everyone a shot at life, once again.

 

If you enjoyed this post be sure to share it with whom needs it on your social media of choice.

Take care

 

 

My Top 4 Funniest Alternatives To Your Boring Cardio

Are you tired of your boring cardio workouts that involves static, soulless movements, and that make you feel like you just want to get over with them? Yeah? So we both agree on the fact that cardio workouts can and SHOULD be fun!

Today I’m giving you my top 4 funniest cardio alternatives, so you can have lots of fun cardio workouts choices at your disposal while you blast calories, and why not—do something useful at the same time.

Let the fun begin!

1) Wood Chop-Chopping

Yup, you can get biceps this big

With this one you can have boatloads of fun, and you’ll sweat like a running pig while stacking up some good wood for the winter, you kill two birds with one stone!

This can act as a strength building\toning activity as well if you do it with enough vigor behind each blow (I mean, just have a look at lumberjacks), so you get the best of both worlds, cardio & muscle building, plus… you can direct your pent up anger against those damned logs, ARGH!

Just be sure to learn the technique properly and take all the necessary precautions in order to avoid injuries, THEN keep the chopping going and chop wood for 25/30 minutes, use the time for replacing the wood as rest.

2) Martial Arts

Garou One Punch Man GIF - Garou OnePunchMan OnePunchManSeason2 ...

Yeah yeah, I know I always mention martial arts in my posts but what can I do? I’m a martial artist after all, and they’re an amazing, funny way to get that cardio in. I mean, look at martial artists, they’re fu**ing shredded! I don’t think you need more evidence.

And the beautiful thing is that you can choose from a wide selection of martial arts: Kung Fu, Karate, Boxing, Capoeira, Taekwondo, MMA…the list goes on and on and on, you name it!

If you’re in a dilemma though consider yourself lucky, because I have ready a martial arts inspired workout you can use right now to have some fun and get your cardio over with. Or you can always do your own thing, whatever! (The good thing is that I got you covered either way)

Do:

[Warm Up] Shadowboxing [x10 min]

Dumbbell jabs (light) 2mins – [repeat x4]

Roundhouse kicks x40 [Each side]

Alternating Mountain Climbers x1 min – (AS FAST AS YOU CAN) [repeat twice]

Horse stance (whichever version you can do) TO FAILURE, [repeat x2]

*BONUS* Add alt. punches to horse stance & drop to a very low stance for a real challenge

3) Sprint, Sprint, Sprint!!!

Pin on cool

This cardio alternatives list won’t be complete without sprints. You can have tons of fun with sprints, and they are, without a doubt THE KING of High Intensity Interval Training (HIIT, & cardio) exercises, period. I mean, feeling the wind in your hair, the speed and the blood rushing like crazy through your body is pretty fun by my standards.

And guess what, they even act as a muscle building exercise since they recruit fast-twitching muscle fibers you won’t otherwise engage in your usual activities, by taking your muscles in a state of hypertrophy, which is ideal when trying to build muscle, especially in your hamstrings and glutes zone, but it does activate a lot your abdominal muscles as well. Sprints are excellent when trying to lose fat, if you incorporate them in your routines you will quickly become a super lean mofo.

There are lots of Sprints, for every taste ladies and gentlemen! Each unique in their own accord:

  • Standard Sprints – The vanilla flavor. But you can bet on their effectiveness.
  • Sand Sprints – Chocolate, they’re twice as harder than the standard.
  • Lava Sprints – I don’t really advice you to try them out.
  • Hill\Uphill Sprints – If you’re a madman and want to blast those calories.
  • Weighted Sprints – Just add some ankle weights and be harder on yourself.
  • Water Sprints – These can be paired with the sand ones, but sprinting against the resistance of water AND sand is a whole another level.

You can use this tempo for pretty much every one of this kind of sprints: Sprint at your maximum speed for 30 seconds, then rest for 15 seconds, repeat for a total of 8-10 sets. If you’re a beginner you can rest a bit longer, as long as you put your maximum effort in the sprints every time.

Sprinting can also be considered a mental strength exercise since they’re not easy on you and can really push you to the limit, so as a byproduct you’ll come out a more resilient individual.

4) Hiking

Hike GIF - Find on GIFER

Hiking is another great entry on this cardio workout alternatives list that I HAD TO include because is so amazing yet so underrated of an activity, which holds a treasure of health benefits and is tons of fun! some of these benefits:

Health Benefits For The Body & Mind

Since a good hike is indeed a solid cardio workout it comes with a plethora of health benefits exactly as our previously mentioned friends- the sprints, so hiking can

  • Strengthen your core – By walking on irregular and impervious surfaces you’ll be engaging your abs the whole time, not only because of the hard terrain you’ll be hiking on but even because while in the mountains you’ll be constantly challenging gravity as you move upwards and be facing challenging slopes.
  • Keeps your blood pressure in check – As all type of cardiovascular exercises do, hiking can help you if you have blood pressure problems, and by extent is great for your heart.
  • Be a powerful ally against stress & anxietyManaging one’s stress has become an imperative thing in our frenetic society, spending time hiking in nature and reconnecting with one’s own inner peace can truly save people’s lives, and this particular study from Cornell University proves this.
  • Make your lower body stronger – Well what did you expect? To hike with your hands? Of course your lower body is going to get RIPPED if you walk for a day in the mountains, the amazing thing is that it will work even the minor muscles\parts of your lower body like your feet, fingers, glutes ecc… so it’s an amazing way to get that leg day in, but amped up! Go for a hike if you want those strong, burly mountaneer legs.

Using hiking as cardio is fairly simple: just be sure you know where you’re going to hike to, wear sturdy, breathable clothes made for hiking and take a full day off to hike – FULL DAY OF HIKING CARDIO, and remember to enjoy yourself and nature, hell you can even bring a buddy along to make it double the fun!

You can vary the intensity of the hike by changing your hiking pace or by preferring harder trails.

 

So, what do you think of these fun cardio alternatives? Do you already engage in some of the activities that I’ve mentioned? I’d love to get your feedback. You can even share this post with friends and family if they’re looking to become more active in a funny and seamless way!

An Amazing (Free) Tool You’re NOT Using To Increase Your Website Traffic

Every new (or even seasoned) blogger\website owner at some point in time will ask itself this biblical question:

How The Hell Do I Increase My Website’s Traffic?

every blogger ever

Well you don’t need to worry no more, today I’m going to give you a free, underrated tool that you can use starting now to increase your clicks, conversions and overall traffic to your website, along with some very useful resources you can buy (affiliates) to help you along in your journey.

The mysterious tool I’m talking about is Pinterest.

I personally use Pinterest to increase the reach of my blogposts, guides and products…but why do I say that is underrated? Well you see, people use Pinterest mostly as a social media-but while it is indeed one, they miss the hidden potential that Pinterest holds…and that is:

Is a “Visual” Search Engine

And by visual I mean that all the content on Pinterest is structured in a way that looks very catchy in the user’s eyes, and you can understand how powerful this is if one can craft his\her pins in the proper way—exactly, CLICKS AND CONVERSION FEST!

Pinterest is not just about DIY, craft ideas and food recipes or workout routines!

You can literally drive millions more views to your:

  • Blog
  • Website
  • Social Media
  • E-commerce store (i.e. shopify)
  • Products you sell

You can increase your website traffic & make more money as a byproduct (with ads, clicks on your site ecc..) once you make an attractive pin for, let’s say, your newest blogpost, in a manner that is interesting for your audience. And the beauty is that Pinterest, (like Twitter, Facebook or Instagram) Is completely FREE but it’s much more of a powerful ally. 

So, in the end If you want more views on your website then you NEED to master the unlimited potential Pinterest has, and since so few people as of now use this site like it should be used, you should consider doing so. 

The only thing for you left to do is to carefully learn and grip the ropes of this awesome site, which may not be very intuitive at first, I admit, so in order to exploit the incredible power of this tool you could find useful a complete guide on Pinterest that tells you EXACTLY how to craft magnificent pins and teaches you all the secrets on how to use Pinterest for maximum traffic gain.

Take this opportunity if you really want to bring your traffic game to a whole new level.

Grab NOW this Ultimate Guide To Pinterest and save a WHOPPING 60$ with my special discount link.

But you need to make haste since there are ONLY 20 copies available at this crazy price, you don’t wanna miss this.

Now go there and kill it, and let me know  what you think in the comments about this post, did you know that Pinterest held this much potential? Are you already using it? What do you think about it?

Take care!

*Affiliate post*

4 Masculine Things That Separate True Men From Boys

jan-kopriva-5RVB2Ywg4v0-unsplashPhoto by Jan Kopřiva on Unsplash

Being a man is not easy—never has been, especially in today’s society when men are shunned upon for just being themselves and displaying masculine traits, this of course acted as a deterrent and drew an increasing gap between men and men who acts like boys.

Today I will  give you 4 Masculine Things that define a man to know if you are a true man, or still a boy. And hopefully, if you are still a boy, you will implement these things in your life ASAP, there is no shame in growth after all.

Let’s see them together:

1) His Words Hold Meaning

A man, his word and his actions always go together and create the foundation of that beautiful thing called “coherence”. A man that stays true to his words and follows up with action after he spoke those words is a man that can be trusted and worthy of admiration since his word mean something, is packed full of MEANING.

Too many people these days say something, but they don’t really : mean it, think it, or do it. Their words are light like the wind, they’re empty, lack any intention and you could even not bother listening to them.

A man’s words instead have weight to them, you can’t ignore them because if you do so you will regret it, you wish you’d payed attention to words that really meant something later on the road, words with a purpose – meant to teach, warn or affirm important stuff. Words that are dear to your ears that will help you in the greatest of ways while at the same time hurting you, if you just happen to listen.

Now I don’t want to make this TOO poetic, but a real man’s words you really can’t enough of since they are true…and few things are still true in this world, that is why they must be held in high regard.

2) They Work Towards Something (Greater)

Have you ever heard of a true man that stood still for all the duration of his life? because I haven’t, and even if I did I probably won’t be remembering him. (And by “stood still” I mean that he always played it safe and didn’t bother put all of his being in something he believed in.)

Another example of masculine things that define a man is his willingness to ACT. A true man has a chief aim in his sights at all times and spends most of his life trying to achieve whatever that aim, that purpose is – it’s a symbiotic relationship, the one between a true man and his purpose.

They give life to each other, as it should be, it’s a burning flame that can either incinerate said man or fill him up with ENDLESS passion and newfound willpower, and it’s exactly this risk that the man takes at all times while trying to realize his ambition that defines him as a true man.

3) He’s Unafraid To Be Himself

Another entry on our masculine things list of what defines a man is that too many men these days live in constant fear caused by their unwillingness to show their “true colors”, fearing other’s (men usually, but women too) judgement, cowering at the thought of being discarded by his group of friends or even society because his personality does not align with his peers.

And let me tell you: this self-sabotaging paranoia is the death of what could’ve been a true man.

Because while a boy does the unthinkable to prove others that he can be a good fit in their group while often using self-damaging methods (i.e. becoming the clown of the group, faking some if not all aspects of his personality, ecc…) a true man instead has no use for this trickery, the reason being that he’s comfortable in his own skin and he’s proud of who he is and has NO need for masquerades and bonds forged by the urgency and convenience spurred by the fear of being left alone or cut-off. Keep in mind that this behavior can be adapted by women as well.

A true man embodies his principles and his values during the span of his life and shows them through his personality, whether people accept them or not, the true man is not fazed one bit because this is who he is and is not afraid, unlike the boy, to “beat his chest” and radiate that special aura that tells others that what they’re seeing is his genuine self.

In fewer words…

A true man, is authentic and proud of all he is.

4) Is, Simply, Strong.

This might be THE MOST important point of them all.

I’ve already stated in the past the importance of strength for a man, this testosterone based energy is pivotal in the development of said man, so that’s exactly why it HAS to be on this list of masculine things, after all, strength is very manly, it’s at the base of what it means to be a true man.

And the reason is simple: a weak man is still a boy at his core.

A true man is not only physically strong and fit, mental strength is another important side that factors in and that can’t be ignored. Strength is the ESSENCE that fuels a man’s growth until the day that he dies, a man who lacks strength is powerless and can be effortlessly swayed around by life and people who seek to take advantage of him.

A man without strength cannot possibly have within him those amazing qualities that we’ve discussed previously, because strength acts as a glue that holds it all together, without it they’ll surely crumble.

Now, physical strength is the precursor of mental strength, and every respectable man should be able to exert whatever amount of strength needed to protect those dear to him, destroy his enemies and maintain an honorable existence.

Thing is…not every man is naturally born strong, and it’s OK. We’re a work in progress after all and we need to learn things along the way, but that does NOT mean that just a few men can become strong, no.

The potential to strength lies deep within EVERY. SINGLE. MAN.  No exception made, it’s the duty of a man to make the best out of that divine potential that has been bestowed upon him and sharpen it so good things can came forth out of it, and to not waste it. If you’re a man (or damn, a lady too!) and want to truly take the first step to become stronger then I’ve got you covered with my amazing Fitness Guide For Dummies that will assist you into making a better version of yourself, by building strength, losing fat and shape you into an healthier individual overall…without the need of having a degree in rocket science in order to understand it and see results, you won’t even need a gym since all the exercises are bodyweight, check it out!

But the bottom line is that boys who don’t become strong have a linear, predictable fate: they end up not fighting their battles, and instead they resort to underhanded schemes and deception in order to attain what they seek. This is a sign of a weak, immature man that uses “weapons” that should be exclusive to naturally weaker individuals like women, so you can see why you can’t define a man who lacks strength, a “true man”.

And that’s exactly the reason why in antiquity young boys were forced to undergo a rite of passage, a test of some sort if you will, usually handed by the elders of the community in order to get their strength and their will tested, but today there’s nothing of the sort in society, so as men we must arm ourselves with whatever means available that builds strength and character.

So, can you recognize yourself in some, or all of these masculine things\traits that a true man has? If not, how do you plan on improving yourself?

Remember, a man cannot simply “be” , instead he must build himself in every aspect, so don’t feel too down if you’re not yet one, but instead work hard towards becoming a man you can be proud of.

Let me know if I can help you with something, and tell me in the comments what you think of the article

BE SURE TO SHARE IT WITH FRIENDS AND WITH WHO NEEDS THIS! 

Take care

 

You’ve Been Using Self Improving Wrong: How To Improve The Right Way

One of the most important tools you have at your disposal to renew yourself as a human is definitely Self Improving. The problem is that the majority of people misuse it and they make it become something different, they turn this incredible ability to change one’s self in their downfall.

How come? And how do you do “self improving the right way”? Let me explain.

I’ve previously mentioned and (briefly) talked about self improving in a post recognizing the trap that is fake improvement , that made you aware of the staleness that could come with it, but today the focus lies in HOW to correctly use this weapon you have at your disposal, because it’s a double-edged sword after all.

Self Improving Is NOT The End Goal

This is one of the most common mistakes that people make while going on the journey to better themselves, yet it is the easiest to avoid as well. What they’ll do is that they become so centered on the self-help culture and the task to “be better every day” that they end up forgetting the very reason they started to improve themselves in the first place, just for the sake of improving.

How useless is that? they lose sight of the thing that made them want to be better, and just fall into a zombie state that (in their eyes) justifies the countless hours and years they’re spending into perfecting sides of themselves that may not need improving anymore – they’re missing the point, self-improvement should be used to achieve self-mastery , which is a VERY different thing than just smoothing off edges of your current self you don’t need, for an extended period of time (since that by doing exactly this you’ll be a jack of all trades and master of none).

Keep the goal in sight, while actively self improving, don’t become a passive zombie on autopilot!

Progress Or Regress

There are actually TWO DIRECTIONS which this adventure of yours can take:

It either brings you fruits and results, or it makes your efforts wither away, there is no way in between.  Remember, if you find yourself wavering between these two things it means that you are doing something wrong, DO NOT TRUST people who says something like this with the sake of imposing a fake positivity on you: “It doesn’t matter as long as you are doing your best”

FALSE.

Because if you’re doing your best but still not seeing any semblance of results, YOU ARE NOT IMPROVING, therefore, you’re doing something wrong. Do your best while not using your current limits as a facade to not achieve results.

The Right Way

So how do you finally do self improving the right way?

Ok, let’s understand the basic concept first: you start self improving because there is something that you currently do not like about yourself OR because you need to be better in some aspects in order to get to a certain place in life, these two are the most common reasons.

Now, somewhere in between this all, you messed up your approach, but worry not, you can still get back on the horse, but before we move to the right way to do self improving…understand that:

You May Have a Bias You’re Not Willing To Let Go

And this bias can come in different shapes and it can wear different masks so it can be tricky to spot, now this comparison is not mine but i’ve first read it in Stephen Covey’s The 7 Habits of Highly Effective People and i think is a very good comparison to make in this case, it goes somewhat like: “If you’re trying to get out of a maze without the right map how are you ever supposed to reach the end of it?”

Sure, you can eventually find the exit from the maze even without it but it’ll have consumed the hell out of you in terms of pain and wasted time to do so, wouldn’t you rather have that map at your disposal?

The map in this case is your perception of things, your personal way and convictions you have and use to navigate life. So you need to continuosly challenge those convictions and beliefs before you can use the right way, which consists in constantly breaking your current way of seeing things in order to make space for an increasingly larger awareness of reality, of how things really are.

The rule of thumb here is to discard that which is no longer needed and of no use, without letting go of the good you’ve found to be working for YOU. See your self improving journey, see yourself as a statue in need of chipping here and there before is finally completed.

Remember, if you find yourself unable to let go of whatever thing (bias) you’ve picked up along the road, be it a mindset, an opinion, a rigid way of doing things, a habit or an emotional archetype… you’re doomed to fail. Correct self improving requires you to be an adaptable, flexible human being in every aspect you can think of…and every aspect you CANNOT think of, the most.

That’s why so many people give up halfway, because in all honesty, not everyone is suited to really let go of their figurative luggage, it’s hard and it involves A LOT of change and uncertainty- to the point that one person might even start questioning if this is really the way to go- since he or she changed so much that became unrecognizable.

I hope this helped you clear some doubts you were currently going through, take care now.

 

 

 

 

 

 

 

 

 

 

 

 

The Most Flexible Fitness Workout Plan To Do At Home (With modifications)

You’re in need of a free Fitness Workout Plan you can follow at home, that is sure to bring you results regardless if you’re a beginner or advanced? I got you covered.

This training routine can be done anywhere, since it’s a week-long workout plan you can do at home with no equipment whatsoever, it’s all composed of bodyweight exercises, I even added various exercises modifications to suit your fitness levels, it’s a full body workout you can keep repeating over time and gradually make more challenging IF you wish so.

You can use this plan to lose weight & build muscle from the comfort of your home. And if you’re looking for YET ANOTHER workout routine to switch things up take a look at this one as well.

Let’s start by splitting your muscle groups in between days:

Full Bodyweight At Home 1 Week Workout Program

Monday: Push Day (Upper Body, Arms)

We’ll start this day with exercises that include motions for mostly your arms, your pecs and shoulders, from now on choose the difficulty level that you can handle.

  • [Warm-Up] Important, especially if you’re new to exercise, NEVER skip it.
  • [Beginner] – Classic Planks x30 secs / [Intermediate] – Planks x Until Failure/ [Advanced] – One Leg Plank (both sides) x Until Failure. Repeat for two times.
  • [Beginner] – Pushups x10 (If you can’t do a pushup switch to the knee version) / [Intermediate] – Pushups x20 / [Advanced] – Elevated Pushup x20. Repeat twice.
  • [Beginner] –  Assisted Dips x10 / [Intermediate] – Chair Dips x20 / [Advanced] Dips x20 (Feet not touching the ground, use two stools) Repeat twice.
  • [Beginner] – Military Press x15 (Assisted with table) / [Intermediate] Military Press x15 (Bodyweight, on the ground) / [Advanced] Elevated Military Press x15. Repeat twice with a 1 minute rest in between.
  • [No Difficulty Levels] Shadowbox For 10 Minutes straight, DONE!

Tuesday: Abs (Core) Day

Your abdominal muscles need to be trained and developed as well as ANY other muscles contrary to what people say, because a lot of the power that your body generates actually comes from here, your core, so you can see why it’s important to not neglect their training.

  • [Warm-Up] Important
  • [Beginner] – Crunches x15 / [Intermediate] Crunches x30 / [Advanced] Weighted Crunches x30.
  • [Beginner] – Sit-ups x15 / [Intermediate] Sit-ups x30 / [Advanced] V-Ups x30.
  • [Beginner] – Flutter Kicks x15 / [Intermediate] Flutter Kicks x1 Minute / [Advanced] Scissors Sit Ups x1 Minute.
  • [Beginner] – Supermans x15 (Arms behind your head, arms and feet NOT elevated) / [Intermediate] – Supermans x15 (Arms and legs extended and keep them elevated) / [Advanced] – Supermans Side to Side x15 (Hold a weight in your hands).
  • [Beginner] – Elbow Plank x1 Minute /[Intermediate] Side Plank x1 Minute (switch sides next round) / [Advanced] Hollow Hold x1 Minute.

Repeat this circuit 3 times.

Wednesday: Is Leg Day!

The next part of our full body workout with no equipment, since here at Stormy Nook we’re not fans of having chicken legs, you can expect this day to be a stupendous one for gains.

  • [Beginner] – Squat/Assisted Squat x15 (Use a chair for support if you need) / [Intermediate] – Squats x30 / [Advanced] – Jump Squat x20 (make it slow and controlled).
  • [Beginner] – Lunges\Assisted Lunges x20 / [Intermediate] – Side Lunges x20 / [Advanced] Cossack Squats x Until Failure.
  • [Beginner] – Bulgarian Split Squat x10 (each leg, use chair if needed) [Intermediate]- Walking Lunges x1 minutes, (repeat twice, no rest) / [Advanced] Hindu Squats x30
  • [Beginner] – Side Leg Raises x10 (both legs) / [Intermediate] Sumo Squats x25 Failure / [Advanced] – Sumo Squats x Until Techinal Failure (until you can’t do more of the exercises with proper form).
  • [Beginner] – Go for a HIIT finisher with 3 Minutes of Jumping Jacks / [Intermediate] – HIIT finisher of High Knees / [Advanced] – Finish with 2 minutes of Star Jumps OR Jumping Lunges.

Thursday: Rest Day

Don’t stay still on the couch though, go for a walk or do something lighter.

 

Friday: Full Body/Cardio Day

Let’s end the week while engaging every muscle group at our disposal with a full body workout! they increase body-mind coordination when done properly and are a great way to do fitness at home, plus you’ll be working multiple parts of your body at the same time, isn’t that neat?

  • [Warm-up]
  • [Beginner] Pushups x15 (If you can’t  switch to the knees) / [Intermediate] Judo Pushups x15 / [Advanced] – Elevated Pushups x20.
  • [Beginner] Mountain Climbers x1 minute (slow) / [Intermediate] Mt. Climbers x1 minute (FAST) / [Advanced] Side to side Mountain Climbers x1 Minute.
  • [Beginner] Back Lunges x20 (can use chair) / [Intermediate] Power Skips x20 / [Advanced] Squat Jacks x 25.
  • [Beginner] Wide Grip Pushups x15 (on knees if needed) / [Intermediate] Wide Grip Pushups x20 / [Advanced] Elevated Wide Grip Pushups x20
  • [Beginner] Side Plank x1 minute (30 sec each side) / [Intermediate] Side Plank x2 minutes (1 min each side) / [Advanced] Elevated\weighted Leg Side Plank x2 minutes (1 min each side, switch leg or put a consistent weight on your hips)
  • [Beginner] Burpees x1 min (with no jump) / [Intermediate] Burpees x1 min / [Advanced] Burpees With a Pushup x1 min.   –  Repeat three times with a little rest in between.
  • Done.

 

You can use and repeat this weekly workout plan if you’re new to fitness or just want to try something fresh, this program is amazing for keeping you in shape, for losing that stubborn belly fat and even for building muscle.

If you’ve liked it and want to get more workouts like this, stay tuned and let me know in the comments, or just grab my Fitness Guide For Dummies which has ALL my knowledge and secrets in it, and covers every aspect for you to start to lose fat, build muscle and look sexy and healthy, from every nitty-gritty aspect of healthy eating and nutrition to a complete training plan just for you, in an easy to understand way that goes straight to the meat and potatoes of it all.

Thanks for reading, let me know if this has helped you.

 

 

 

6 Impactful Ways For a Good Night’s Sleep

Today I’m going to share with you 6 insightful tips for a good sleep so you can begin seeing some positive changes in your sleep life IF you stick with these wise recommendations.

Sleep is not the same for everyone, in modern society humans have come to develop a troublesome relationship with sleep. Mostly because of the unnatural and far from optimal way to which our bodies had to adapt to a frenetic kind of lifestyle, which is not really fitted for our species.

This ended up in shambles because it affected our Circadian rhythm as well as our bodily functions over the course of evolution, as we kept on moving into unnaturally bright and chaotic environments.

But there’s more to this.

Let’s see how you can work your way into changing the way you sleep FOREVER.

1) Acknowledge the Night

What I mean by this is that you should give the Night the respect it deserves. We weren’t made to be at 101%  for the whole duration of the day, when the sun sets your mind and your body need to understand that is now the time to cut off on some of your functions (overthinking, getting excited, getting angry or “overstimulated” in general) and this doesn’t happen naturally anymore for a multitude of reasons.

One of the things that contribute to all this are the devices that even when there’s night mimic the Sun’s light (PC’s, Smartphones, Laptops, Tablets, TV’s etc…) And your body isn’t supposed to see that kind of light, at that time. And not only these devices blast at you an unhealthy amount of (fake) UV rays and radiations, they even provide you with useless material and information that keep your mind unable to rest, like chats, news and feeds from people, music and loud videos – the list can go on and on.

The main point here is that YOU ARE NOT ALLOWED TO REST.

These tips for a good sleep only work if you take into consideration the importance of the night. While the night should be the other half of the day for you to stay with yourself without the need of external stimuli.

For you to start seeing positive changes, you need to start cutting off all of these devices when the sun starts to go down, as well as being able to shift into another mode, your personal “night mode” leaving behind the troubles and the things the day carried with it, so that your body and mind understand that now it’s not time for being grumpy or for brooding, but is the time to rest and recover – since you’ll be at bed soon.

Remember, this is not a “quick fix”, as this aspect is tremendously important it’ll take a while for you to start seeing change, because the body has to adapt to a new mode that lacks excitement later in the day, but once you’ve made it a habit the results will be astonishing.

2) Time and Value Your Meals Accordingly

What you put into your stomach throughout the day, but more importantly before bed makes a HUGE difference on the quality of your sleep. For example: Is your daily diet consisting of foods that take long to digest, and that they’re not easy on your metabolism? everything processed can fall into this category, but you should focus your attention into avoiding carbonated drinks, unidentified deep-fried anomalies and overly sugary deliciousness.

Now, the most important thing I want you to to take into consideration is the timing of each and every meal you have through the day.

See, if you don’t space each meal with enough time from one another, your body won’t have time to correctly digest the previous meal on the “list” and you’ll consequentially reach your last meal of the day with a previous one still in the phase of getting digested, and this will lead to troubling your sleep. One smart way in which you could counter this is to avoid snacking in all its shapes and forms, it’ll give you less food to work with, for starters and widens the window between each of your meals giving your body more time to do its thing.

The rule of thumb here is to eat your last meal at a reasonable time, hours prior you hit the sack – and to keep it light and humble.

There’s a proverb that goes like this: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”

Yeah, you understood me, no fancy 1000 kcal dressings on your fake salads made out of butter, no cookies as a side-dish and and definitely SAY NO to your useless BBQ sauces or Mayo or Ketchup to embellish your meat with. Spices and herbs are a thing, you know, so use them as they’re free in calories and easy to digest usually when compared to this nasty stuff.

So avoid eating like a wild creature from Mordor and don’t stuff your face with unheartly things in the evening.

 

3) Ditch The Damn Caffeine

While I’ve talked extensively of the benefits of caffeine, tea and coffee it’s undeniable that an excessive amount of it can lead to addiction (remember, caffeine is a drug) AND to a poor- if nonexistent -quality of sleep.

Caffeine can last into your system and your bloodstream up until 48 hours after consumption, depending on the quantity you assume in milligrams, you can see why it can easily hinder your sleep because of its long “life” and because your body isn’t naturally designed to flush caffeine out of it, so no wonder it takes a while and you have issues falling asleep.

Start with going one week without any kind of caffeine (Coffee, Tea, Energy Drinks like Monster, Red Bull etc…) and magically see your sleep improving. Not only you will fall asleep faster, you will even notice a new refreshing feeling once you wake up, because once you’re used to caffeine your body cannot properly rest, as it’s always present into your system you often find yourself waking up in the middle of the night to go to the bathroom, right?

An addiction or any constant use of it, according to this study is known to “cause restlessness, anxiety, irritability, agitation, muscle tremor, insomnia, headache, diuresis, sensory disturbances, cardiovascular and gastrointestinal symptoms.”

And taking into account what we’ve said earlier about caffeine’s long lasting life cycle, you can see how this gives birth to a dangerous concoction against your so precious sleep.

So think twice and consider doing this test on yourself and try going without caffeine for a long while, I assure you that the benefits far outweigh the instant gratification that caffeine provides.

4) Tire Yourself Out

This one’s easy to do and understand, lots of you might have too much energy flowing inside your body that is preventing you from reaching the end of the day as you should:

TIRED

So you can have a satisfying sleep. Be it positive, energizing energy or the negative kind which you can’t seem to shake off, the answer to this puzzling and rocket science based question remains one: expend that energy.

Don’t:

  • Stay still all day (on the couch, on the chair) like a lazy ass
  • Avoid to go the extra mile in your endeavors
  • Use transportation (cars, buses, trains) if possible
  • Stay too much indoors
  • Procrastinate
  • Be afraid of stress

Do:

  • Work Out
  • Find excuses to move MORE! (jog, walk, use the stairs etc)
  • Immerse yourself into deep, concentrated work
  • Learn to enjoy hard work
  • Have awesome, passionate Sex
  • Melt your stress down
  • Connect with REAL people (it’s tiresome but satisfying)

 

5) The Quality of Your Room Matters

It makes sense that you put extra attention to the space you’ll be sleeping in for the rest of your life or for whatever the duration may be, keeping your bedroom, your Kingdom in optimal condition for you to have the best night’s sleep is a no brainer, so why would you discard this aspect? you probably think as your bedroom as “just another room” in which you can throw everything inside without thinking of the consequences.

For the vast majority of people, the bedroom is a room with an added bed in it, nothing more, nothing special.

This is where you’re wrong, you should consider your bedroom as a sacred place, an oasis, a temple, your place where you can safely unplug from noise and reality while calmy shifting into the dream world. Yet SO MANY turn their bedroom into something unrecognizable and confused, they even use it as a workspace, yuck!

How do you expect to sleep like a baby if your room isn’t suited to the task of aiding you to fall asleep? Fortunately, you can improve the quality of your room by following a few guidelines and by tweaking it a bit.

1st guideline

For starters, for you to have the best, seamless sleep possible your room has to be in almost (if not total) darkness, be sure that you don’t place any kind of electronic device that brings that harmful light we’ve talked about that destroys your sleep, because our body needs to recognize that is time to sleep with a visual cue, that is the absence of light.

2nd guideline

Then, you have the temperature of the room. Exactly, you didn’t think it mattered didn’t you?

To make it short, the coldest the room, the better. Why? have you ever noticed the difference in your sleep in the hot summer nights when compared to the cold winter ones?

If you have problems falling asleep at night, making your room colder could greatly help your body cool down and be more prone to “hibernating” so to speak, in this way you’ll have a deeper, restorative sleep.

3rd guideline

What about your mattress and pillow, along with your blankets? They’re a part of the room, too!

Don’t skip this, after all your body rests upon your bed unless you have a Futon, that is. Be sure to find a mattress and a pillow that fits YOUR definition of comfort, since it’s a subjective matter because some would rather find more comfortable a softer mattress, while others sleep great on a mattress that would seem hard as a rock from another’s view, the same goes for pillows.

Be sure that your blankets and your whole room also smell nice, so aerate it and change blankets once every few weeks, we’re not nasty in here!

4th guideline

Remember, your bedroom is meant ONLY for sleep-related activities ;), which means that it has to radiate a feeling of calm, you can’t work all day in your bedroom and expect that when it’s time to sleep you nonchalantly slip in your bed and fall asleep like a robot.

Separating your rooms and assigning each one of them a purpose, can help you feel overall less stressed, and when it comes to your bedroom, it will be “pure” without the negative energies you could’ve brought in the room if you were working in it all day.

I’d reckon this is more of a spiritual matter, and about the feeling that you get when you are in your bedroom, you recognize that the room is meant for letting go and relaxation, and as such, you treat it the right way.

5th guideline

Do whatever you can to make your room as noise-free as possible, even if you are a heavy sleeper you should consider doing so, because less noise equals to less chance for you to wake up and have your sleep interrupted.

 

 

6) Losing fat can help you sleep better?!

Did you know about this?

Apparently, the extra weight you carry on your belly and body is linked to the quality of your sleep, because by being fat you come with a “package” of annoying consequences such as: sleep apnea, daytime fatigue, insomnia, and restless or interrupted sleep that are in turn linked to diabetes as well.

This makes losing fat all the more worthwhile of an effort than it already is! since you should be relatively lean in order to maintain perfect health, I advice you to get started on this journey that’ll bring you countless benefits, including a sound sleep, which is only a side-effect.

If you don’t know how to get started then you are in luck! because my amazing fitness guide has everything, ALL the information (and my personal secrets) you will ever need to start seeing your body change, all in one place.

Sleeping better, like losing fat, in the end is all a conscious effort on your part that takes something from you everyday, that’s true. But the way in which these efforts repay you back, in the long run, will make yourself glad that you started giving up something unnecessary for your whole well-being and future.

 

 

 

 

These are my advices for today. If you liked this article please take the time to share it with your friends or with someone in need.

Thanks for reading.

3 Ingredient Tuna Burger Recipe (Protein packed)

You don’t need to have a lot of ingredients to make an healthy, protein based meal, that’ll keep your beautiful muscles right where they are, and fill your belly up.

These yummy, 3 ingredient homemade Tuna burgers are protein packed and take things that you probably already have in your pantry and are the cheapest as they come.

You don’t have to add the optional things that i’ll list as they are awesome even without them.

Let’s get those quarantine GAINZ

Ingredients:

  • Tuna, canned (in water)
  • Beans (any kind of beans will do, use red for more protein)
  • Potatoes
  • Spring onion (optional)
  • Onion (optional)
  • Mint (optional)
  • Black pepper
  • Olive oil\Butter (for greasing the pan)

INSTRUCTIONS:

  1. Drain the tuna and beans, peel & boil the potatoes.
  2. Put the beans & potatoes in a bowl and mash them with a fork.
  3. Add the chopped spring onion and minced onion to the bowl, the pepper and the chopped mint and the tuna (DON’T mash it), a pinch of salt.
  4. Mix with your hands until well combined.
  5. Form the patties.
  6. Start heating the pan and add a knob of butter\dash of olive oil.
  7. Cook each side until crisp for at least 3 mins.
  8. Enjoy!

If you liked this recipe share it with your friends and family & tell me how it was & if you want more healthy protein-based recipes like this one, I’ll be sure to deliver.

How To Destroy Laziness Forever & Finally be a Good Human Being

How do you dispel the curse that is laziness? this question is always met with no answer whatsoever and dismissed by people as something they’re “just are” lazy, that is.

Today I’m here to tell you that this could not be further from the truth.

Let’s see how to destroy your laziness right away!

Let us start to define what laziness is since y’all think is some kind of magic curse you are damned with. Laziness is A STATE OF BEING, it can even be coupled with comfort though they’re essentially different.

Why do I say that is a state of being? well, for starters, you are not born naturally lazy, you become it over time, And this ends up affecting your whole life later on. As human beings, we were not meant to stay with our ass plastered to our chairs the whole fucking day eating chips and wasting the entirety of our lives on Netflix.

We were instead meant to hunt, go fishing, cover incredibly long and tortuous paths by feet and fend for ourselves from environmental dangers.

So it makes sense saying that laziness wasn’t a conceivable option in the past since you’d die very quickly if you were affected by it, but it STILL shouldn’t be an option because you’re putting your life in danger by being lazy, even if you’re not chased by a tyrannosaurus.

The only thing that’s different is that in our modern way of living, society has made laziness commonplace and labeled it as “normal” when it isn’t normal AT ALL.

So, how do you finally destroy laziness and start living?

Before I can answer that question you have to understand from where your laziness originates. But generally speaking, a lazy person is usually a slob that has nothing interesting nor exciting going on in their life and that absence of PURPOSE is the most common source of laziness.

Though it can spark from a variety of other reasons (i.e. Some kind of trauma that pushed the person into a static state, procrastination emerged from an unwillingness to face problems head on, etc…) laziness is something you could have avoided, but you just didn’t bother to.

Once you’ve pinpointed the origin of your laziness the next steps will be much easier.You can now start tackling the matter…

What do you do now?

The easiest thing you can start with is to get back in touch with a specific moment in the past in which you WEREN’T lazy. Start with visualizing what your daily “routine” was like and try to take as much positive, productive things as you can from the you of the past.

In this way you’re not adding new habits but just taking old ones back into your life, in this way you’ll be already familiar with them.

Now hopefully you have something nice and nostalgic from the past that reminded you of the feeling of being somewhat of use, and you feel less like a slob, amazing!

But this of course is not enough, you’ll have to take things to a whole ‘nother level.

Step 2: Get out of your safe bubble

Since laziness springs out of comfort, the next logical step here is to ditch EVERYTHING that can apply even an inch of laziness onto you, so you can forcefully switch mindset and lifestyle. The goal here is to distanciate yourself from every chance of “doing nothing” and replace it with something that propels you forward.

This is the perfect time to instill an objective, a big goal, A PURPOSE into your head, once you’ve freed yourself from useless time-wasting gimmicks you’ll need something to fill your time with so you won’t fall back into that trap again.

Don’t be bland, set your eyes on something big and valuable for yourself, remember, this will have to take most if not all the time from your days. So there’s no need to go half-assed on this, go wild and think of something you (think) you can’t do.

By doing this you will prevent yourself from wasting time while accomplishing stuff on a day-to-day basis. There will be NO ROOM for laziness if you’re really committed to what you want to realize, trust me.

Fantastico!

You are now officially on your merry way to say goodbye to laziness forever! but you mustn’t let your grip loosen since laziness is a sneaky bastard and can re-emerge when you least expect it. Especially if you’ve struggled with it for the majority of your life, it’ll be hard but you cannot afford to concede to your old, complacent self.

Remember, if there’s ACTION in your life laziness will automatically be kept at bay since it all revolves around you doing something and not letting yourself be swayed by today’s comfortable and addicting way of “living”.

That’s all there is to it, really.

If you have enjoyed this article take the time to share it with your friends and tell me what you think about it.

 

 

 

21 Surefire Ways to Instantly Reset Your Mood and Melt Stress Away

When you really need to get your shit together, maybe because something bad happened and you can’t shake off that feeling of constant discomfort that is holding you back, or you simply worry too much about something you can’t control, or you fell back into depression and can’t afford yourself to be stuck there…

That’s when you could use something to take back control into your hands or a quick pick-me-up ritual in order to feel better.

Today I give you 20 + 1 ways you can use to instantly feel better and are SURE to work, pick whatever you like doing, let’s go:

 

1) Breathe

The most basic human function you can consciously engage in, and that levels down your overall stress levels and heartbeat.

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This is a useful example you can refer to if you don’t know how to breathe to relax

 

2) Meditate

Comes right after breathing, and for a good reason. Meditation is shown to lower your cortisol levels that are correlated to too much stress, as well as your blood pressure.

3) Go for a walk

Walking should be listed as another form of meditation since it lets you stay by yourself WHILE getting in the amazing benefits of walking for your body.

4) Have a Nutritious Diet

Knowing the effects that food has on your body is KEY to instantly know how to keep stress levels low and maintain your mood where it should be- at the top.

5) Have a cup of something (hot)

A warm cup of Tea or herbal tea can really give you that feeling of warmth, relaxation and affection you were looking for, protection almost. Prefer fruity stuff and don’t go heavy with the sugar though.

6) Hang out with your pals

When nothing seems to cheer you up or give you peace of mind, hanging out with your friends and have some good old’ social interaction it’s just what you needed to feel happy and forget all the worries you have.

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7) Watch (ONE) Good Film

While I don’t want you to become a potato couch, because you SHOULDN’T. The occasional amazing movie is something you can use to visit a whole another world in which you can lose yourself in.

8) Cook something

Cooking something wholesome from scratch is an amazing way to redirect your rage\stress into something else while making something delicious to eat with your pretty hands.

9) Work Out

You knew this was coming. But this is an incredibly undervalued way to give a new spin to an already bad day, trust me, your day will drastically change once you’ve tired yourself out of that bad energy.

10) Take some alone time

Life needs balance. There are times when being a social bee can cheer you up, and times when you can’t really bring yourself to do that, and your mind needs some quiet and loneliness, especially if you are a very social individual, taking some time to stay with your lonesome can be incredibly soothing.

11) Sauna

Seriously, have you ever tried getting into a scorching hot sauna? Stay awhile into that place and when you come out of it you’ll feel almost purified, reborn, PURE, CLEAN! sure your vision will be foggy for a while, but definitely try it if you have the chance.

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12) Spend more time in nature

It’s no secret that nature is where we feel the most connection as humans since that’s where we come from, this study proves that spending your time in green environments can greatly reduce stress and help with your overall mood.

13) Start reading a book

Similarly to watching a film, reading that good book you’ve been putting off can give you the same immersion (if not better) than your favorite movie, plus- you’ll be spared obnoxious sound\visual effects that may bother your search of peace.

14) Get yourself a massage

This is a way of relaxation that you think it affects just your body but you’ll be happy to know that massages can relieve just as much tension from your mind as well. The ancients have been using massages as a therapeutic way since the dawn of time. Whether is Chinese, Russian or Thai, you’re sure to leave the room as a relaxed person.

15) Fight it out

This can go hand-in-hand with working out, but fighting has a different kind of feeling to it when it comes to “releasing” bad emotions and stress, you can really duke them out, just be considerate to your sparring partner if you are planning to use one, don’t destroy that poor soul!

16) Sleep

Having a good quick nap or a full night’s restful sleep, is one of the most simple, effective ways you can shut everything off and start fresh once again, ready to tackle whatever is thrown at you.

17) Have a glass

Whether it is whiskey or your preferred alcoholic beverage of choice, as long as it helps your nerves you should go for it. Just don’t overdo it, you don’t need that much to enjoy its calming benefits.

18) Pillow-Scream

This is a fun and super quick way to blow off a lot of steam instantly, especially if you’re overruled by anger and don’t want your neighbors to hear you. Pretty straightforward, grab a big pillow, push your face into it and let it all out!

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I wanted to put a scooby1961’s gif here, but I couldn’t find any.

19) Jerk Off

Plain and simple. You’d be better off doing passionate sex with your fiancee than with your hand though, but then again, you do what you can! This method is sure to work and as quick as they …come!

20) Sprints

Yeah, this is the 3rd point that involves moving your butt, but then again, there’s a reason why I include movements in this list, it’s one of the quickest ways you can reset your mood, and sprints in particular (or hell even hill sprints!) can quickly make you realize that your problems are nothing when compared to you being gasping for air.

Be sure to be warmed up first, then go for 6 sets of 30 seconds each doing the best you can, repeat again for a total of 12 sets with a short 10 seconds break between sets.

The goal here is to put 101% of your effort when sprinting, you need to be FAST, otherwise it turns into a jog.

You’ll be humbled quickly, both your ego and your problems will seem nothing when you’re done.

21) Music

This study proves that music is an awesome way to get the chance to be laid back and release all of that awful stress you may have, thanks to its frequency and brainwaves that have been shown to release soothing hormones into the body. This is probably one of the most used ways for people to relax, since music is a universal language for “feeling good”.

 

Tell me what you think, and share this article with your friends if it has helped you! 😀

How To Smash Through Your Mental & Physical Strength Barriers: The Proven Way

Whether we’re talking about physical appliable pure body strength or even the mental kind, the way to attain it remains the same and ALWAYS work. If you don’t see improvements after staying true to “the way” it just means that you’re doing something wrong or you’re not trying hard enough, period.

What’s “the way” though?

Well, now I don’t want to sound like a Mandalorian but let me show you, my personal way to attain colossal strength BWAHAHA

Let’s stop with the jokes and begin with…

Gauging Your Current Limits

Having a set goal, a milestone to which you can refer to when talking about strength, can greatly aid into making the process smoother. That’s why you need to know to what extent you can push your own body & mind without causing any (permanent) damage.

In this way you’ll be able to give it your all, KNOWING that you’re not resting on laurels- and as a byproduct keeping everything challenging almost to the point of exhaustion, both psychological and physical.

Example time.

Physical realm: One of the things you could do here to test your limits is to challenge your body until you’re basically on the brink of collapse. This will trigger a response which consists in muscle growth, but this is not a secret, bodybuilders have been known to do this since the age of time. An example is to be training to failure for hypertrophy.

So no matter where you are in your fitness journey, you’ll SEE progress (i.e. take squats until complete failure)

But this was an example, because by doing this you can’t actually gauge your limits completely, and it’s not an optimal (but still incredibly viable) way to build every aspect of physical strength either. This will need to include a critical thinking factor to understand where you’re at right now.

Let me show you how.

You can’t do even a single pullup? -> Strengthen your back and upper body by doing less demanding exercises WHILE STILL CHALLENGING YOURSELF TO THE UTMOST.

Can’t do even a single pushup? -> Do as many knee pushups as you can, and work your way towards the full version.

Your diet sucks? -> Change it by slowly implementing more healthy foods in your diet if you can’t “handle” all at once.

Can you see the pattern here?

What all these things have in common is one key thing:

They’re problems that can be solved.

And as such, like I’ve shown you, there’s always something you CAN do so you can advance to the next step.

The subtle Art of Fragmentation

So once you’ve recognized where you’re at with your physical strength you will need to formulate a plan, a series of steps you can take to ADAPT to your current limits, in a way that you will eventually be able to reach your next “sets of limits”.

What l want you to apply to this process is the subtle art of “fragmentation” where you basically break down what is needed from you in order to grow stronger into manageable chunks and tasks.

What, do you really think that you will grow stronger overnight because you’re training “just” your upper body? Think again, it is not JUST the upper body that is being trained (arms, shoulders, chest) these are just the major muscles.

Have you forgotten about the smaller, auxiliary muscles that help you through the motions? I figured so, they get stronger as well but you just don’t see it. You take them for granted but they’re actually being developed as well, and without them you wouldn’t be able to perform your exercises to the best.

See? another pattern here.

What I’m saying is that you cannot leave anything to chance, when there are so many details for you to take into consideration. Because it’s not just “YOU” that is getting stronger, it’s ALL OF YOU.

That’s why a scattered approach will not work. Focus on a few things at a time instead:

  • Number of reps you can manage.
  • Correct form.
  • Range of motion.
  • Heavy loads.
  • Flexiblity.
  • Explosiveness.
  • Stamina.

These are just some examples you can tap into to take ideas and inspiration, but you get what I’m saying.

Strength IS NOT LINEAR, there are multiple facets of it, that needs to be trained and analyzed to your specific needs and current limitations. Be smart about it.

Emotional\Psychological Realm: 

Everything I’ve talked about of physical strength can of course be applied to this side of the spectrum as well.

The same repetitive, detail-oriented component works just as fine when you’re talking about mental toughness, as long as you apply it.

Afraid or anxious about (big) social interactions? -> Talk to 1 person a day (outside of your comfort zone) that is SURE to make you anxious, I don’t know, a hot girl for example.

You let your rage take over you easily? -> Be in a position in which you can “taste” small bits of rage without actually getting out of control, almost like poison immunity in which a person is constantly exposed to small amount of toxins so that his body will gradually develop the antibodies needed to contrast the toxin.

The goal here is NOT poisoning yourself during the process though, that’s harmful.

Instead, is to be able to practice in a SAFE environment to the cusp of said limit. You’ll be incredibly uncomfortable, and you’ll take hard blows, but they’ll be lightly softened so you can be ready for the real thing.

And your body and mind will slowly adapt, since humans are ADAPTING MACHINES.

Breaking Your Limits

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This should be the last item on your list, since it’s one of the things you’ll face ONLY in “the end” process, close to mastery of strength.

Unlike some people that depict this in a romantic way: *Put inspirational quote about limits & motivation here* , learning to actually break your limits is real nasty work and it’s usually not what you think it is…but this is a topic for another time.

What you need to know today about this, in a way you can exploit it to your advantage, is that you can use the “limit” excuse, to keep probing and extending your overall emotional\physical strength container. And that is because in this journey you’ll be nowhere near to even be touching your limits.

So you can use this, again, as an excuse to keep that challenge (whether emotional or physical) that I was talking about, always grueling.

You see, limits are 99% of the time self-imposed. So you’re not really “breaking your limits” how it is commonly intended, you’re merely removing shackles you had on.

Breaking limits involves EVOLUTION, not casting away weights that you no longer need, which is just liberation. They’re 2 different paths you’ll eventually take.

There is just SO much to talk about strength, plateaus and how to overcome them, but I hope that with this article you’ve got that faint hint I was trying to subconsciously send to you.

 

If you’d like me to expand more on something specific you’ve seen here or on something similar, or this has helped you in any way, drop me a comment and share this post with your friends.

 

Photo by Shazia Mirza on Unsplash

 

The Decline of Masculinity in Anime And Manga Art Through Years.

This is going to be a quickfire discussion, however, I want You to tell me what you think about this topic. So be sure to comment, so we can start something interesting. 😀

Let’s get straight to the point.

This first set of images from oldER mangas clearly gives their protagonists a strong, sharp masculine look, accompanied by an amazing set of muscles and a “decisive stare” highlighting drive and STRENGTH of character, followed by a squared jawline.

This was the ideal image of what a masculine man would’ve been like back in the day when it comes to the Japanese mangas standards.

 

 

Here instead you can see rounder face shapes, thinner body frames, and a “sweet” approachable look on their face with a complete LACK of assertiveness. As a result of the gradual decline of men and society’s effect on them, these are more recent mangas.

Depression and lack of control over one’s emotions came as well. Suddenly Men are portrayed more and more like Women, more prone to showing their inability to control emotions and falling pray to them. Sure, you can dismiss this as an “artistic choice” or by saying that they’re just teenagers boys or whatever (which may be true). But it’s more than just that.

 

Without a doubt, society is shaped by our decisions, and consequentially, art follows suit as you can see.

So you can act like nothing’s happening, or recognize that this particular current, be it mangas or in other artistic (and not only) media is slowly and unfortunately affecting how men and their masculine traits are perceived, directing this all in a more androgynous path instead.

Done.

Don’t take this post TOO seriously, or TOO lightly, and share it with friends.

What’s Impossible? The Lies YOU Tell Yourself.

I have a little piece of paper that I’ve cut out from a dictionary and attached to my monitor with the word “Impossible” on it.

I’ve always hated this word since it filled me with a feeling of uneasiness. Something that can’t be done, no matter how hard I try I will fail, so why bother in the first place?

“What the fuck!”  I thought.  “This is not right, I should be able to make of my life whatever the hell I want!”

But not everything is possible, right? hence the word impossible. Well, no, not even close.

You see, when I was cutting off that word from the dictionary it felt like taking the very meaning of impossible and removing it from my (mental) dictionary. Why should someone, why should YOU live this life with such a limiting word in your head?

It’s crazy to even think about that word when you just have this life at your disposal.

But I know that this is not the only thing that is stopping you from realizing your dreams. There IS something else:

Your abhorrence towards Hard Work

When it comes to realizing something hard and worthwhile, the people who use the word “Impossible” are usually the ones who don’t succeed, and they have 2 things in common:

  1. They DESPISE working hard.
  2. They LOVE daydreaming. (which would’ve been fine if only they didn’t despise hard-work)

But the Impossible thing about this all, it’s not even the word itself.

It’s the mindset you have, the “Impossibility Mindset” that you have engrained into the depths of your psyche, that is stopping you from even REMOTELY considering the thought that maybe, you can really do what you want to do.

But no.

You’re programmed by society’s standards of what is possible and what’s not. Your friends, family and loved ones all say so, to leave it be, that is not realistic.

But at some point in time you REALLY believed it was possible, right? that just means that the thought of it being impossible it’s not yours, after all. Is something you picked up while cruising through life and that just happened to set itself in stone because of some failures you experienced…

BUT IT DOESN’T HAVE TO BE YOUR REALITY.

The process behind this is simple, but overcomplicated:

  • Reject the impossibility of whatever you’re after, along with the word “Impossible”.
  • Understand that “Impossible” is just an inflated, enormous and misused word for something that did not took place YET.
  • Work so hard and smart until your goals are finally reality.

Exactly like I did, You too can remove the very meaning of that word from your life if you’re willing to decide so and reject the common standards that are forced onto you.

Take care,

And if you liked this post, please take the time to share it with people and friends.

Photo by sebastiaan stam on Unsplash

 

Their Perception of You

Today I’ve stumbled upon a tweet that gave me the idea of sharing this thought with you, it’s not a topic which I discuss much, but it falls in the same category of my topics anyway.

So fuck it.

Have you ever felt that you didn’t care about what others thought, at first, about you?

But suddenly, at some point…you started questioning whether people liked you or not? whether the one who they’re talking about behind your back is you after all?

This happens for a multitude of reasons, in a circle of friends as example, maybe you started to like their company and you’re concerned about how they feel about you.

Maybe you are not the most “open” of individuals when it comes to your feelings and this made you question if you actually made a genuine connection with them.

Or maybe you’re just a damn snitch.

Whatever the case might be, it’s not always their fault like it’s not always yours.

But Perception is something that CAN be manipulated and shaped, when you first start to know someone. The first impression others have of you, after all, is something you can control, and that’s why you should take it into consideration.

The thing is that a lot of people when it comes to their first impression act in two different, distinct ways:

  1. They put on a facade.
  2. They’re actually themselves.

You usually don’t want to go for the first one if you’re trying to build a genuine connection. Because if you’re putting on a Mask and later on can’t be consistent with what you first gave others…that is going to result in people NOT trusting you.

Being yourself instead can go both ways. Either they like you for who you are, or they don’t.

If they know who you are from the start, uncertainties and bad feelings between each other are not AS important.

What if you’re not very direct, and can’t express yourself with people instead? THAT is when problems with their Perception arise.

You’ll be categorized as weird, because you haven’t made your position very clear, and this might tick off a lot of people. Mistaking your lack of social skills\interaction with an “air of superiority”. This can lead to awful social consequences, especially in a group you’re forced to be in (school, work, ecc..).

Perception is set in stone. Once you give off a certain vibe, you can hardly change it later on.

That’s why I believe that the “Don’t Care what others think” mindset is a flawed one. Sure, you shouldn’t concern yourself with their thoughts and you should go your own way, but ignoring COMPLETELY how others perceive you could have disastrous consequences and it’s not very smart.

Navigating a smoothER sea is better than sailing a stormy one, so don’t do yourself a disservice since this could affect your “inner path” as well, not just how others see you.

That’s all. I hope this helped you in some way. If it did, share it with your friends. You’ll be doing me a solid.
Take care.

The Effects of Eating Junk Foods on Your Body Vs Nutritious Foods

Effects of Eating Junk Foods Vs. Nutritious Foods

Everything we eat breaks down eventually into Sugar, Protein, or Fats inside our bodies. A human body needs specific quantities of all three of these things. Still, an excess of anything and everything is terrible, and everyone’s needs are different depending on their body structures. Nowadays, most of the people do not put much thought into what they are eating, ignoring what the food will produce once it’s inside them.

Junk Food: Definition and History

Junk Food, as the name suggests, consists of the edible stuff that has almost no nutrient value. It’s low in vitamins, minerals, protein, and fiber that is good for the human body while being high in sugar and fat content that makes your stomach feel like its filled. The history suggests that during the American Civil War in the 1860s, when food was scarce, huge quantities of canned foods were provided in rations to the troops. The war ended, but along with the PTSD, the soldiers also remembered the “convenience” and “taste” of those mass-produced junk food items. Therefore, when similar, quickly edible cheap snacks used to be sold on carts outside the factories, the industrial workers, most of whom were war veterans, found it convenient yet again.

From the first fast-food snacks like Cracker Jack and Tootsie Rolls to the carbonated drinks like Coca-Cola and Pepsi-Cola, Junk food infiltrated the American food scene in the early 1900s. The vending machines started handing out packed snacks that were high in sugars, salts, fats, and calories while being low in vitamins and proteins. To maximize the shelf life of these products, preservatives, chemicals, and artificial colors are added, which also destroy the nutrients in these foods. Therefore consuming these junk food items fills up the stomach but brings little benefit for the body. Prolonged exposure to these junk foods results in deprivation of required nutrients in the body, thus lowering its immunity making it more susceptible to infections and diseases like Diabetes and Heart Disease. The worst part is that corporations benefitting from these junk foods, add addictive items like sugar into these edibles so that people end up craving for more and more every day. These companies hire so-called “Food Scientists” to help them develop new chemicals that will create more cravings for taste in these foods that are mainly targeted at teenagers and children so that from an early age, they get used to them.That is why obesity is on the rise all over the globe, especially in societies that have indulged themselves more into Junk Foods like Hamburgers and Pizzas.

The Solution: Eating Healthy and Staying Fit

Like a vehicle needs fuel to run on, food is literally the fuel for a human body. An average adult human body needs approximately 2,000 to 2,500 Calories (kcal) per day to maintain weight. For example, An Apple contains around 70 Calories, and a Banana includes a 100 and a Beer, 150. But all of these things also contain different amounts of Sugar, Protein, and Fats. Consuming Nutritious Food like fruits, vegetables, fat-free dairy products, sea-food, dry chicken, rice, and grains in the right quantities fulfill the dietary requirements of the body, keeping it healthy and fit. Knowing the right balance for your body gives you the power to unlock the potential of turning your physique into whatever shape you desire. This fitness guide can help you achieve your desired results, as it is aimed towards everyone who wants to get in great shape and has everything a person will need to start seeing results. It also possesses information about nutrition, meal plans, workouts, and tips & tricks about your health. It’s not like you can never consume any Junk Food, but if integrated well into a balanced diet and not consumed more than needed, it may turn out to be less dangerous to your health than anticipated. Finding this sweet spot of balance is crucial and takes a lot of research, practice, and professional monitoring.

Eating healthy and nutritious food is not only easy only beneficial for your health, but it is also easy on your pocket if you look at it in the long-term. According to a study carried out at the Public Health school of Harvard, eating nutritious food costs only $1.5 more per day per person than consuming unhealthy Junk food. On the other hand, the amount that you end up saving in terms of your medical bills is way more than that. If you eat healthy, you sleep well and wake up fresh, feeling all the energy in your body, free from any feelings of nausea, acidity, burning in the chest, or pain in the stomach. Contrarily if you keep consuming significant quantities of junk food items, you will feel heaviness in your chest and abdomen all the time, become lethargic and easily irritable.

Conclusion: A Call to Action

As a foodie saying goes, “You are what you eat.” So each of us should always try to eat healthy and nutritious foods, avoiding junk as much as possible. If we eat healthy, we not only significantly reduce the risk of heart diseases and diabetes, but it improves our immunity against cancer, strengthens our bones, and improves memory. More importantly, healthy people have much more chance of keeping their friends and family healthy too by being around them for a longer time and in better moods.

So after you are done reading this, take an honest look at your eating habits and your body. Understand that you and only you have the power to mold your body into any shape you deem fit if you are looking to beef up and build muscles or lose a few pounds to get in ideal shape. If you want to get rid of the enormous deposits of fat that have led you to obesity and have risked your physical and mental health, decide today that you will no longer let laziness get the better of you. Promise yourself that you will become the best version of yourself in body and mind. All it takes is will and action. Start today, and the future will be yours.

 

 

 

 

 

 

 

How Do You Stop Being So Emotional? Ways to Control Your Emotions

Emotions are amazing, I know, but sometimes (most of the time actually) can get in our purpose’s way.

To better manage our life we need to be able to know when to use them and how ( AND IF) to use them.

Let’s see what can you do to blunt the effects of the chaos that are emotions, so you can learn to live without being swayed by them too much.

Emotions are a lifelong journey

While this statement might not be true for all, it’s indisputable that emotions accompany us since the day we’re born. Some handle them better than others of course, but there is ALWAYS a degree of control we can exert on them.

It makes sense since they’re a part of us, and you can make this process easier if you have a stable and strong character on which you can place your emotions.

So we’ve determined that you can control them, even if you’re the most “emotional” of individuals (unless you’re still a freaking kid), but HOW can you avoid letting them control YOU?

Disassociation

This one is tricky, but it’s very effective when used properly. Disassociating with your emotions in a particular moment can be a lifesaver, all you need to do is to “turn the switch off” when a certain emotion arises and STOP acknowledging it.

Especially if you are, for example, in an argument with a person. Think about it, if you don’t switch off your emotions at that time you’ll be between two fires – the person you’re talking to, and your emotions.

And we don’t want that, as that can end up very poorly for you.

Now you’ll be able to make this switch work seamlessly unless you have something that blocks you from doing so, stress is one of those things and can either make or break the attempt of shutting down your emotions in the moment.

If you’re struggling with it do something to decompress from stress.

is there anything else you can do?

Exposing yourself to your emotions

Is another viable road.

By constantly getting accustomed to being in the whirl of your emotions you’ll eventually develop a sort of “immunity” to them. This will result in you being able to push your current threshold to another level, you’ll basically be enlarging your hypothetical emotional cup- so to speak.

This will allow you to bear and endure much longer, and I recommend you to develop a bigger “cup” since you can use it as an extra tool.

Though this approach might be uncomfortable at first, it’s necessary because you’ll get a chance to know yourself and your emotional limits better, and as a byproduct, you’ll be able to have more control over your emotions before they go berserk.

It’s like an additional valve for redirecting the steam, a precautionary measure.

Neat, right?

In the end it doesn’t really matter if you’re “emotional” or whatever the fuck you want to think you are.

Because emotions are real, and as such they can be controlled, and you will be able to control them as much as you’re willing to.

The “hard part” (also called truth) for someone with emotions problems it’s ACKNOWLEDGING that you lack overall self-control over your life in general.

But when you’re at the mercy of your emotions you cannot possibly have any semblance of control.

Take care.

 

Tell me what you think about this post and share it with your damn friends! 😀

Photo by Jeremy Bishop on Unsplash

 

5 Effective No Bullshit Ways To Burn Belly Fat Faster

If you are still searching for ways to “burn belly fat” then you’re out of luck – because what you’ve been told (or at least, what you’ve thought) is false,

Because there are no ways to SPECIFICALLY target a part of your body in order to lose fat.

Yup.
The truth is that fat loss happens homogeneously, throughout your body at once –  it can’t be targeted, so take off your mind that thought and instead let’s see how can you actually start losing fat.

1)Work it Out.

This seems obvious to 90% of people BUT even if they’re aware that working out is one of the best ways to lose fat there is…

They won’t even bother doing it, because “they know it” but won’t put it into practice, how useless is that?

You can even start by doing this home workout consistently, just try and do it for a while, for starters. You will see results in the first week of doing it.

But if you just don’t know how to work out, what exercises to do…what to eat, or you simply want an info-packed source which you can refer to in order to get amazing results right away, check out my simple fitness guide.

It has EVERYTHING you’ll ever need, from Information on Nutrition, A Weekly-scheduled workout routine just for you, to the secrets of fat loss & tips and tricks for your health…for the price of two Pizzas.

You have ZERO excuses, get it done.

2) Eat Less (Frequently)

To lose fat, all you need is to be in a caloric deficit (You consume fewer kcals than your body actually needs to maintain itself), that’s how fat loss happens.

So it makes sense that consuming fewer calories helps you in achieving your goals.

And how you can do that? By switching to foods that are lower in kcals OR,
By eating less:

  • Stop snacking.
  • Stick to a certain amount of key meals.
  • Don’t eat if you are not hungry.
  • Drink.
  • Try IF (Intermittent Fasting)

3) Change The Way You Eat

Junk foods, carbonated stuff & alcohol are a no-no. Avoid eating out and cook your food at home.

What you eat is a reflection of your own body, don’t be stupid and give it healthy, nutritious meals.

Even diets are useless if you don’t know what you are putting into your body, have a look at this recipe to see what a healthy meal is like.

4) Sleep Like a Baby

Sleep, sleep, sleep.

7 to 8 hours are recommended, but don’t you go thinking that just ANY sleep will do the trick.

It has to be quality sleep, and it’s not going to work magic by itself, mind you. It’s not like you’re going to drop off 20kg’s just by sleeping.

Quality sleep has been shown to help your metabolism function like it should, and as a byproduct it’ll aid fat loss.

You know that you had a great night of sleep when you wake up refreshed and full of energy.

5) You Actually HAVE to Try.

Like all worthwhile things in life, you need to put your undivided effort into it.

As I said before, you can’t hope to just “know” things without actually applying them. Follow a plan with a goal in mind without giving up mid-way.

Actually stick to your commitments, because most of you don’t really have a “fat problem”, your mentality, your mindset is what it’s flawed.

After all, the mind is more powerful than the body and it’s ALWAYS the reason of why people are held back, not because they can’t but because their mind, themselves, won’t let it!

Push through that.

 

 

 

Nothing Is Given to You.

If you are one of those people who think that the world owes you something, think again.

After all, you were placed on earth in order to contribute to something, not to be rewarded about your life (which is a gift itself).

What?
You wanted a prize just because you were born into this world?

Sorry, it’s not happening anytime soon.

YOU should payback life instead, because it has rewarded you with the ultimate gift.

And please don’t come to me and say: “I didn’t choose to be born into this world!” -and I say to you- why haven’t you offed yourself then?

Since you’re still here, life MUST mean something to you and I know it does, but you shouldn’t EXPECT something from it, unless you work for it, unless you give something in order to show that you’re grateful for the chance you’ve been given to live.

Because you see, if you wander through life with the expectation that you’re owed anything from anyone you are sorely mistaken, and you’ll be not living life at its fullest.

And I don’t care if your life has been charitable or vicious to you, you are still in NO place to have that sense of entitlement when walking through earth.

I’m not in that place, either. No one is.

Some like “feeling special” like they’re some kind of deity to which everything is permitted and given to.

But there’s no such thing, the truth is that everything is left to itself. The difference is in what that lonely thing decides to make of itself.

You don’t see a boar coming from a forest that suddenly declares that he wants to become the king of the world. And even if he wanted, he couldn’t.

And that’s the more reason to appreciate the gift that has been given to us, because ours it’s not just “any” life. We have the gift of life along with the gift of freedom.

We can CHOOSE what to make out of ourselves, lonely little things.

And yet you take this all for granted? don’t you think that boar would kill to have such an amazing chance? He doesn’t DREAM to even be given something – yet you’re graced with that, how lucky are you?

And you still expect something from life, when you’re already are the MOST FREE of creatures?

Get down from your pedestal.

How to Stop Being so Weak and Pathetic When Life Beats You Up

Weakness.

Weakness is something everyone experiences at some point in life, and with that weakness comes frustration, feeling helpless and being pushed around by everyone AND everything.

That’s inevitable.

Trust me, I know.

How does someone escapes that perpetual struggle that is weakness?

First, we must recognize what weakness is.

Weakness is a STATE OF BEING (mental and physical) of helplessness, in which you can’t fight back or muster any strength.

While in that state, someone wouldn’t even think to escape its situation because he or she lacks any kind of willpower or resolution to do so, and even if they had it…they wouldn’t be able to.

He\She has accepted this life as the norm, and they won’t even bother to change the situation because the frustration and the lack of hope they feel is OVERWHELMING.

They believe themselves to be fated to this weakness, that is “just who they are”.

But that is the farthest thing from the truth.

Weakness, in short, is the inability to do ANYTHING in regard to your situation.

 

The Answer is ONE.

It’s obvious but not so obvious…

The OPPOSITE of Weakness, STRENGTH – is needed in order to vanquish weakness.

But this is not as easy as it sounds to put in place, and that is because… weakness, is cumulative at its core.

That means that it stacks up over time, over the years – it becomes even more “stickier” – so to speak, until you’re completely engrossed in it and can’t shake it off anymore.

It’s almost like a drug, the worst kind of drug, that keeps on destroying you the more you fall into the cravings, the more you are exposed to it.

So what can poor little weak you do in order to fight this? the answers are two, but one is more effective than the other:

  1. You distantiate from weakness.
  2. You counter-balance it by exposing yourself to strength.

Yeah, you got it.

Choosing the 1st option is not very smart (while doable) as it doesn’t really add anything to your situation, you’re just depleting yourself without filling the void with what could’ve been an otherwise useful substance (strength).

I’d recommend you to go for the 2nd.

The reason being that strength, too, is cumulative.

Woah, shocked?

Well, why would you be? it makes sense that even that they’re opposite, they work pretty much in the same way when it comes to shaping you.

So, how do you get the most out of this?
EASY.

By combining the 1st and 2nd method!
IF you avoid weakness while exposing yourself to strength, the process will be much quicker.

You can start by cutting off bad habits because habits are one of the things that help weakness cripple in.

Then think about what kind of people to keep in your life and which one to remove. Relationships with the wrong kind of people who saps your energies and therefore bring weakness.

Here I just gave you some examples in which where weakness can be found, but weakness can be spotted ALL OVER YOUR LIFE, in the depths of your persona, even.

Because weakness is not “superficial”, instead it runs deep within you, it has become a part of you without you even knowing.

It can be found in the smallest of things, and that’s why it’s so insidious, because when you give it the chance to crawl even in the things you would categorize as “innocuous”, that’s when it gets you.

So applying strength is the only way to approach this.

 

If you liked this post and want me to talk about how you can develop strength to aid you in your quest against weakness, please let me know in the comments, and share this with your friends, it would really help me out. 😀

Thanks!

Photo by George Bonev on Unsplash

How Masculinity Can Drastically Improve Your Life

As you may or may not know by now, I’m a huge “advocate” when it comes to re-instilling masculinity into today’s… men, since they seem to have more feminine traits as the days go by, and that’s disturbing.

You can see why I view Masculinity As A positive Force here.

But today I’ll be telling you HOW your life can get better by applying masculinity to it, let’s see some of the reasons:

1) Improve Your Relationships

Exactly.

As you grow into a more masculine man, your good relationships will flourish, while the bad ones will wither and fall away.

The reason for that is that by becoming more masculine you will naturally acquire traits that are deemed as powerful– by the good kind of people around you – while the bad ones will just feel “threatened” by those traits.

And you don’t need me to tell you that you need empowering people in your life, not envious little pricks.

In this way, your already strong relationships will become even stronger because they now see you as a man worthy of trust and respect, who cares about himself and the values he holds, while the bad ones will attack you for being “over the top” or “different”,

Because they have nothing they will STAND UP for.

It’s all a balancing act, really.
Ditch that kind of company.

 

2) Makes You Action-Oriented

Now, this shouldn’t come as a surprise because masculine men throughout history have been known to NOT sit on laurels, take as an example heroes, emperors, warriors, men of knowledge, but even the most normal of men, like a simple farmer, a worker, a factory owner, a baker… you name it.

But they all had one thing in common: they were focused on DOING THINGS.

Today the average man is dead in the eyes, crushed by his insecurities and his lack of confidence & ambition or even a semblance of a SPARK in his heart, drooling over a screen and UNFIT for reality,

Depressed.

Make yours the qualities of the Men Of The Past instead (see stoicism for example), where even the average man was extraordinary.

3) Feel More Grounded

Masculinity in itself is a grounding force.

It’s no mystery that women are attracted to it when they search for the ideal partner, since women look out for a stable, solid man as support.

So, as a masculine man, you can be sure to have something sturdy on which to base your life upon, and that’s because masculinity naturally gives you a skillset-so to speak- that enables you to be prepared to face any adversity:

  • Bravery
  • Resilience
  • Strength
  • Willpower

And the list goes on…

These are all powerful traits that usually come with a masculine man and they act in coordination to help the man navigate through life with clarity, without being swayed as much.

Being grounded in your masculinity also means that you know where to look out for in times of need, it means that you remember your roots and remain faithful to them so you can find MEANING in your existence as a man,

So that you remember what made you what you are today.


 

If you have enjoyed this post please take the time to share it with your friends and tell me in the comments what you think about it. 😀

4 Effective Habits That Will Help You Through Quarantine

Whether you feel it or not, this situation is undoubtedly taking its toll on EVERYONE, slowly but surely – and having a few useful habits in place can help you cope better while you are in isolation.

Let me share some you can start implement from today!

1 ) WORK IT OUT!!

Well, you don’t have to be like Arnie, but you got what i’m saying.

Redirecting your bad feelings and blowing off some steam while training, it’s ideal for when you’re locked inside your house.

Not only working out can help you relax and maintain control, the benefits it comes with are countless, the first one being that YOU GET HEALTHIER!

And now that you got a lot of time on your hands you don’t really have excuses.

Think of the benefits!

You’ll get healthier, stronger, leaner and you will look better too – it’s a no brainer.

I know that a lot of people can find the process of starting a healthy lifestyle & workout regimen daunting and confusing…

And that’s why I’ve created a simple guide that will assist you through the whole process.

It has EVERYTHING you’ll ever need.

  • Nutrition
  • Workouts
  • Tips & Tricks so you get better results
  • Useful tools
  • You will get a Mini Recipe-Book FOR FREE!

You name it.

And it’s crazy affordable too, you’ll never get this chance again – GRAB MY GUIDE AND CHANGE YOUR BODY!

NOW AT 20% OFF – HURRY, JUST 10 COPIES LEFT.

2 ) CREATE STUFF.

Whether it’s art (Paintings, making music, drawings or pottery)

Or crafts (Make that damn Treehouse!)

Having a hobby that channels your creativity can really soothe and make these days much more bearable and seamless.

Give yourself permission to go enter a creativity spree and lose yourself in the process, you’ll never know how many amazing things you could give birth to!

3) COMMUNICATE.

This one is SO underlooked.

Especially if you live with others (your family, your significant other, ecc…)

Communicating, when in these times even the most trivial of things could become a drama, is of key importance.

And i’m not referring to just verbal communication.

Communication is emotional, too.

Don’t neglect what you are feeling and let other people know how you feel, and don’t forget to listen to others as well.

This will maintain harmony and create an overall healthy environment in which everyone can openly express themselves without suppressing unhealthy feelings, in an already bad time.

4) HAVE. FUN.

Since you probably can’t step outside, you’ll need to keep that morale high – and what better way to do this than by having a good dose of FUN?!

Well, I know this is harder for the most extroverts while everything’s locked down but it’s not impossible.

You’ll just need a little cooperation from the folks you’re living with to spice things up!

Or hell, you can do something silly even if you are alone.

Some ideas:

  • Play videogames!
  • Do couple workouts! (they can even become… spicy at some point 😉 great way to build tension & fun! )
  • Cook something yummy with your S.O. \ Family.
  • Watch a good movie!
  • Pick a theme & decorate your house!
  • Read an interesting book.
  • Do a pun contest!
  • Dance! alone or with someone.

The possibilities are endless, stretch your imagination!

If this post helped you then why not take the time to share it with your friends? It’ll go a long way, thanks!

Positivity Is Slowly Killing You

Why are you doing this to you? Why are you doing this to your life, first and foremost?

Especially during these proving times there are people that have the courage to tell you that you should “take it easy” , “take your time and cope with the stress”…

“Relax”..

Why do you keep on listening to them?

I say : fuck that.

Pardon my language or not, i don’t care, BUT… do you really think that is the case to follow that lighthearted advice?

We’re in the middle of one of the most crazy crisis the world has ever known…and you heed the words of a random snowflake telling you that is “OK” to relax?

Really?

Why aren’t you improving yourself instead with all this time on your hands? THAT’S WHAT YOU SHOULD BE DOING.

Improving your flaws.

Improving your body.

Your finances.

Your life.

Don’t fall prey to this “fake” positivity stuff.
It’s damaging.

They’re telling you this because they probably have nothing going on in their lives as well.

They’re basically telling you that is ok to waste countless hours watching Netflix and playing videogames while the world is going to hell.

Yeah because being prepared to face life and uncomfortable situations is too big of a hassle, better wait until things are on your doorstep and it’s too late to do anything, while depression cripples on you.

Right?

Useless.

I’ve always hated this fake positivity that some people so desperately try to force on themselves and others, because it clouds people’s judgement in favor of a nonexistent and “avoid-all-problems” mindset.

Your problems are not going away with positivity and kind words.

But they won’t tell you that.

Why?

You see,
It doesn’t benefit to their persona, their following.

Yet you fall for their honey words, why?

I DARE YOU tell me that i’m wrong, when i’m just laying out the truth in front of your eyes.

“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done! Now if you know what you’re worth then go out and get what you’re worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain’t where you wanna be because of him, or her, or anybody! Cowards do that and that ain’t you! You’re better than that!”

-Rocky Balboa

I think you know where that line is from, don’t you?

It pretty much sums up what i feel, and why i think a positive mindset is good to have ONLY if you are willing NOT to ignore and sweep your flaws and problems under the rug with the excuse of being “positive”.

It’s time for you to start thinking AND feeling for yourself, stop being a god damn puppet.

That’s all I wanted to say.

If you liked what you read, drop a comment & tell your friends about my blog. 🙂

Take care.

Diets Are Useless, Here’s Why

Diets, ugh.

A method to lose weight that i despise and find stupid as hell, and let me tell you why:

It’s useless.

Yeah, i said it.
Now what? Feel free to come at me, i’ll smash your arguments.

But first, let me tell you why i think like this:

I also say this in my Fitness Guide for Everyone , when we approach the subject where i assist you in changing your lifestyle.

What i basically say is that i don’t want you to see fitness as something “forced” where you don’t like what you eat or you feel restricted, when it comes to certain kind of foods.

And that’s what diets basically do.

They force you to eat in a specific way, while including some foods & excluding others.

And i don’t feel like it’s the right approach, the human body after all it’s designed to thrive off a mixed balance of foods & nutrients.

Instead I want you to adopt the perspective of “healthy eating” where you eat a bit of EVERYTHING which is aimed to make your body feel good and function like it’s supposed to function!

So it doesn’t lack on the nutritional front, and you still enjoy your damn food.

Come on, after all we’ve got only one life, why should someone be restrictive on their foods when it comes to being fitter and healthier, when you can easily achieve the same (if not better) results, by eating a well-balanced diet?

Don’t get me wrong I UNDERSTAND the purpose of diets and i see why some people would benefit from them, but that usually applies just to short-term goals\results.

Some diets, in the long run are not really that healthy for your body, and spirit. 😉

So before you consider implementing a diet, ask yourself first if it’s really the right approach for you and your goals.

After all we’re all different, and in the end one should do what’s best for him\her and their particular situation.

Though I stay firm on the opinion that diets, overall, are useless!

HAH, have a good one, and if you liked this post please share it with your friends, or hell, even challenge my thoughts down in the comments,

I’ll be happy to roast you.

Take care.

The Only Effective Way To Break Your Bad Habits

Bad habits habits are something that are ingrained in someone’s very nature, and are difficult to get rid off.

That doesn’t mean that you have to consider yourself a lost cause, because there is ALWAYS something you can do to change.

So don’t lose hope,

Let’s see how:

Now, before we get into effective ways to destroy those bad habits, we need to understand what they actually are, first.


Because from a good understanding, we can develop strategies that work.

So, what are bad habits, REALLY?

A (bad) collection of things you do on a constant basis that YOU KNOW are bad for you, but do it anyway?

…Heh, yes and no.
Let me explain.

While bad habits of course, retain the meaning of what I’ve mentioned above, are more than that.

But bad habits are also the result of multiple bad decisions that have been extended through a long period of time, and had the chance to spread roots into your subconscious mind.

And that’s because AT FIRST, bad habits are simply… indulgences:

  • Porn
  • Alcohol
  • Drugs
  • Gambling
  • Procrastination
  • Smoking
  • Unhealthy choices

Though there are other smaller things that you won’t consider bad habits by their appereance and (false) innocence,

They ALWAYS start as a one-time gig… or so you think.

But then… something happens.

That one, apparently innocent choice becomes 2, then 3, then 10…until you reach a point in which you wonder why you can’t shake it off anymore.

And a bad habit is born.

But it didn’t materialize out of thin air.


YOU helped it form.
YOU gave it attention.
YOU gave it time.
YOU gave it resources.

So, the bad news is that it’s completely YOUR FAULT.
The good news instead is… that it’s completely YOUR FAULT.

Confused? Don’t be.

It’s quite easy really, stay with me, let’s actually see HOW to break your bad habits now.

In the end, you are both your success & your dismay

So, what i actually mean is that you control the outcome.

How did those bad habits came to be in the first place?
Exactly, because of you.

And how will they disappear? Same reason.

And it makes sense when you think about it, just as you enabled yourself to let go and fall into those things,

You’ll have to reel it back, and physically & mentally distantiate from them.

Remember how i said that because of your first indulgence, then the chain of bad decisions came to be? Reverse engine all of that and you have the solution.

Just as you indulged day after day, time after time…
You will have to NOT do that for the same amount of time, seems logical.

But of course it’s going to be much harder than when you first started indulging.

But why is that?

Because now you actually have to exert something you didn’t think to put in when you first started going down the bad path:

Control.

That’s the thing most people with bad habits struggle the most with.

Think it as a “price” you have to pay, now, if you want back your normal, non-addicted state of mind.

For some this might be harder to take in, but there’s no magic trick when it comes to it, sorry-not-sorry.

The only way you can come out of this as a better person is to push aside, ignore whatever you might feel in the moment, for a better, cleaner future.

It’s the ONLY way.

And i know, at first it’ll be damn hard, but once you start to build this streak of not giving in, it’ll get EXPONENTIALLY EASIER.

Until you will find yourself to a point where you’re not even thinking anymore, and you long left behind whatever that was.

It’ll be seamless.

But you got to suffer a little bit, at first.
But remember, relapses are something to be expected.

Is in that moment that you’ll need to think for your higher good and to the thing that’ll benefit you.

Thanks for reading.

If you liked this post and i helped you in any way, please comment and share it with your friends.

Take care.

The Power Of Patience In A Chaotic World

Patience.

Now, this is something that I’ve always struggled with in the past, I was uncontrollable and impatient at times when I most needed not to.

But with my current understanding, and considering how I’ve evolved through the years, I might be able to assist you in this journey towards patience, and how having it could benefit you in these dire times.

We all know,

The world is a messy place, and more often than not, your composure WILL be continuously tested.

So you can see that by having a good deal of patience, you could navigate life more serenely (and less with a frown on your face 😉 ).

But what is patience?

Patience is often “reduced” to just having the ability to wait for a usually long stretch of time in order to gain something… but… it’s more than that.

Patience instead, is the ability to withstand and endure things THROUGH time, while not becoming affected (in a negative way) by external factors outside of your control.

“Can patience really help me? I think you’re just full of sh*t and are always high on some substance, because that’s just not possible that you are that calm, V!”

Aaaaaaaaaaand that’s where you are wrong, my clueless little angry friend.

Let’s talk about it.

You see, unlike some want you to believe, patience is not a thing you’re “just born with”.

That is simply someone mixing up someone else’s tranquil personality, with patience.

Patience is a skill,
And as such needs to be developed, trained.

To fully grasp THE POWER of patience, let me tell you some of the things it can do for you:

  1. It slows down your reasoning and brings it to a whole another level, making you understand that you can’t rush through everything.
  2. You become more resilient overall, physically, mentally, emotionally.
  3. Helps you keep your cool in stressful situations.
  4. Makes you understand that the good things in life need time, and constant effort.
  5. You will become and appear more rooted and unaffected by things, in the eyes of people.
  6. Gives you access to OPPORTUNITIES, by learning to wait for the right one.
  7. You make better, thoughtful decisions overall.
  8. Gives you an edge on life.
  9. You’ll be able to have healthier, happier & more deep relationships.

I could list countless other benefits, but i think you got what i’m trying to say.

By being hasty and thoughtless, you’ll rarely get something good out of it.

That’s why you need to start and cultivate this lifesaving skill.

Think about it:

Especially now, when everything seems to be going down the drain… how do you plan to handle almost seemingly endless days of isolation?

Conflict inside your home?

Any semblance of your hard obtained progress halted?

The sudden and abrupt changes that society is facing?

Bad times in general?

You’ll need to be patient.

Patience is one of those things that could LITERALLY make an impactful difference and, once developed & mastered, make you realize what a stupid spoiled kid you were.

Because right now we’re looking at a society with a “I want it fast, and i want it now” mindset.

And you don’t need me to explain you how many drawbacks this way of living life has.

A person is basically setting itself up for certain failure.

While an individual possessing patience it’s automatically more balanced, centered and sure of himself\herself,

And that’s because patience it’s naturally a grounding force.

There’s a famous way of saying that goes like this:
“Haste makes waste”

And that makes sense, right?

Who do you think has a better chance of surprising their dinner guests?

Someone who bought frozen dishes and quickly placed them in a microwave, hoping for them not to notice,

OR

Someone who instead went through the hassle and the process of making a recipe that probably took a few days of preparation and laborious cooking, but knew that the final result would leave their guests in awe?

Sure, it took more time & work, but the results cannot possibly be compared to the frozen, heartless, bland dish.

Because what you put in the homemade dish was something far more of quality, of value!

Because you poured YOURSELF,
Your time,
Your heart,
Your PATIENCE

Into the process, without rushing through it, you carefully went ahead and planned every little detail…

Of course in the end, the result it’s INCOMPARABLE!

Needless to say, that in the end to acquire patience you need…patience!
Funny, right?

But that’s true! after all it makes sense because being a skill, it needs to be trained like any other skill, but by trying to make little efforts and implementing it, DAY BY DAY

You will start to see results in your life and become amazed on how your approach changes when facing certain situations,

And the great thing is that you can do it TODAY!

You can start by being more lenient with the people around you, by slowing down & acknowledging that in this state of mind you can do great things.

But remember, it’s not all sunshine and flowers – there will be times when you’ll be tempted to lose your temper and scream in someone’s face,

The difference is BOTH in how you react in the moment, and handle the after, this too, is patience.

Try it.

And tell me how it went, i’d love to hear from you – and if this post has helped you in ANY way, please let me know in the comments.

A Short Fitness Motivation Story: My Experience.

So, months ago I’ve injured my shoulder and arm, nothing TOO serious, mind you …

BUT still, it was annoying to the point I couldn’t train like I wanted to, and exercises were painful. What did I do? I kept on working out…

So I’ve thought: “Well, this is going to stay with me for a while, how do I approach this? I sure as hell don’t wanna lose my progress.”

I then decided to undertake a LESS demanding workout routine, consisted of a mix of rehab exercises (stretch, mobility ecc..)

WHILE keeping the strength part challenging (maintenance) with the focus on not worsening my injury.

Can you see what i’m trying to say?

I formulated a plan in order for me to not have excuses and be complacent, an actionable plan, based off my situation.

I didn’t think “Oh well, now I can’t train anymore” – that would’ve been an easy, poor EXCUSE.

I could’ve just given up and stay on the sofa all day, eating chips & watching Netflix…

But i didn’t.

Remember:

Your mind WILL do everything to avoid doing hard things, will YOU let it win this battle?

3 Helpful Signs You Need To Look Out For To Spot The People You Should Keep In Your Life.

As you probably know, life is already hard by itself, you surely don’t need a bunch of people who do not serve any purpose and that instead complicate it even further,

That’s how you discern bad people from the good ones:

1) THEY CONTRIBUTE TO YOUR LIFE, AND YOU TO THEIRS

I don’t want to make it sound like all relationships should be give-and-take, but …that’s exactly how I want it to sound.

“But V, you’re a materialistic person!”

Not really,
(And it’s not even give-and-take, but it’s simply what you might call “a true relationship”)


ALL kinds of relationships should be looking to improve with time, a lack of this results in stale, soulless relationships.

You can’t expect to just give OR take.
For a relationship to be successful, a balanced amount of both is what you’re looking for.

For both parties to give and take it’s a must.

It’s what the fertilizer is to the soil.
You can’t expect it to bear fruit if you don’t plant a seed and cultivate it first.

Call me old-fashioned but that’s how true bonds are forged.

You both do SOMETHING to make the other flourish, in this way you let them know with actions, that you really do appreciate their presence in your life.

Words can only go that far.

2) THEY DO NOT BRING TOXICITY .

This is a Huuuge factor.

Very few people in this world can live without bringing others down in any way shape or form.

Toxicity in this case is shown in different ways towards you, these are some of the common traits a toxic person might have:

  1. Jealousy
  2. Envy
  3. Criticism (not the good type, but the one intended to JUST hurt)
  4. Always create drama for little, trivial things.
  5. They act as parasites, leeches.
  6. Act Manipulative.
  7. Talk behind your back.
  8. Lies without reason.
  9. Backstabber.
  10. Coward.

Instead they should:

  1. Root for your success.
  2. Be happy for you.
  3. Give you useful & constructive criticism.
  4. Solve problems you’re both facing with you.
  5. Act as teammates.
  6. Tell you the truth, even if painful.
  7. Stand beside you when shit hits the fan (huge thing)
  8. Behave with honor & integrity.
  9. Respect you.
  10. Not be cowards.

3) THEY FOLLOW UP ON THEIR WORD.

THIS.

This is a mark of a truly great individual if you ask me, because in this day and age words are slowly but surely losing their meaning.

A person who keeps their promises and is faithful to his\her words it’s rare and a sight to behold.

It means that you usually can trust that person with something because you know he\she’ll deliver on their words, and that what comes from their mouths it’s actually VALUABLE and concrete.

It’s someone you can and should have besides you because in this life made up of uncertainties, an accountable person sheds a hopeful light in a sea that’s void of values and filled with nothingness.

Do you think i missed something?
WELL, what are you waiting for, drop your thoughts in the comment!

How To Stay Motivated When Working Out From Home.

For some, this stay at home situation might be taking a heavier toll out of you when compared to others, and that’s understandable.

What it’s not understandable is your lack of SHEER WILLPOWER, when it comes to being healthier.

Because you see, having a strong mindset it’s crucial when it comes to your training…

And you can’t expect to naturally have that.
A strong mind is forged while you forge your body.

They are related to each other, they coexist.
There’s no such thing as a man or a woman with a great body that doesn’t have an iron mind.

So, how can you keep your mood unscathed while you’re building both of these things?

The truth is…

You can’t.

But hear me out.

Your motivation and mood WILL take a lot of blows, but that’s because our emotions are volatile, and you can’t really avoid frustration and bad feelings.

That’s just how life works.

But you need to start SOMEWHERE, right?
Don’t despair, because there IS something you CAN do to facilitate the process.

THE FIRST THING IS …
STOP BEATING YOURSELF UP! WHATEVER THE REASON MIGHT BE.

Because that does not produce ANY kind of results. It only cripples you and your progress instead.

Missed a workout? Doesn’t matter, don’t miss it again.
Had a cheat meal? Doesn’t matter, don’t do it again.
You are in “I’ll do it tomorrow” mode? Don’t, do it today.

When you think about it it’s very simple: Just do the things that will give you results.

That’s how you break from the chain of bad mood AND strengthen your mind at the same time.

Trust me.
That’s how you begin building that great streak that will leave you feel good and you won’t stop going forward because of the incredible amounts of results that you’re seeing.

Don’t despair because you couldn’t complete another rep, or couldn’t do a particular exercise.

Everyone improves at their own pace, it’s only natural! But the thing that doesn’t change is that, at the same time, everyone needs to put in work.

And if you STILL have no motivation whatsoever, THINK! :


Think about the body you’ll have if you just start.

Think about the health benefits that you’ll gain.

Think about the incredible strength you will develop.

Think about those abs finally getting visible.

Have your goals always in front of you while you’re trying to attain ANYTHING in life, they will be your guiding light.

But the most important thing you need to do, is to just get the ball rolling, start- in short.

Start believing in your fucking self, that is!

And if you don’t know where, or how to start on your fitness journey, my Ultimate Fitness Guide can assist you throughout the process.

Straight to the point.
Crazy affordable.
Got EVERYTHING you’ll ever need. (Meal plans, nutrition, workout, tips & tricks…you name it!)

Don’t believe it?
I’m even offering a flash 20% DISCOUNT just for the next 10 orders
, Hurry!

See for yourself how my guide can assist your transformation.

A Quick & Healthy Recipe For Whenever You Need Energy At Any Time Of The Day!

This is a recipe from my upcoming new Healthy Recipe Book! (If you’re interested in having it for FREE, you can get my Ultimate Fitness Guide for Everyone, so you automatically qualify for getting it.)

But let’s go straight to the meat and potatoes! (even though it has nothing to do with neither of them)

This EASY and super quick recipe can be used either for Breakfast or for a snack, before\after you train.

Swift Breakfast Banana Protein Cookies

Now, these cookies have been my staple breakfast for A LOT OF TIME, Since they’re packed with goodness and they’re extremely quick, super easy to make and versatile, I thought I’d share them with you – let’s go.

DIFFICULTY: EASYPEASY
TIME: ROUGHLY 10 MINS.

INGREDIENTS:
• A ripe Banana
• Oats (rolled, you can use both bigger cuts or finer)
• Peanut Butter (use chunky if you’d like a firmer consistence, either way is fine)
• Cinnamon, powdered
• Salt, (fine).

DIRECTIONS:

Peel the banana, cut it in chunks and start smashing it with a fork, until you get a paste, very jelly-like.

Add the peanut butter and mix until the banana and the butter become ONE.

Only after, Add the salt and the cinnamon, and in the end the oats.

Mix again very well until you have a thick(er) consistence.

Preheat the oven at 200C° And in the meanwhile prepare a tray with some greaseproof paper, and help yourself shape the cookies with a spoon, since the mixture will be very sticky.

Place the cookies on the tray, making sure they have some distance between each other, and bake them for 8\10 minutes.

ENJOY!

Stop Looking For Women, What You Should Really Focus On As A Man.

You see, the problem with you guys is that unless you have the truth under your damn nose, you refuse to see it.


And that is because you’re more comfortable that way.
I know it.
I’ve been through it too.

But that’s why i’m here after all, TO ROAST YOU and question your intelligence, because the rumor that we think with our… well, with our dingus, it’s more truth than not at times.

…But that works against us when it comes to relationships & life.
Stay with me, i’m going to explain you a few things that now seem like ancient knowledge, that might change your life:

Now, when i say “stop looking” i don’t mean forever, mind you.

What i imply is that you must stop looking for it, actively.
Why? The reason is simple:

As a man you have other things that take priority over women.

And these things are ENORMOUSLY underlooked by the majority of men, because society wants you to believe that is “ok” to not have these things in check.

(And are far more important than women for your life, of course)

And that is bullshit, and also the reason why most of your relationships with women WILL fail.

Like your finances,
Your body,
Your mental health,
Your dreams.
Your family.

These are just some examples, but are key.

Because you see, women are generally looking for a man who’s stable, who they can rely on- a pillar- so to speak.


How do you possibly think that they can be attracted (long-term) to a lazy ass mofo with no aspirations or goals, that spends his days scratching his ass smoking weed and drinking beer on the couch?

Nobody is attracted to worms.

Makes sense, right?

Now, you shouldn’t be doing this in the first place for getting women, but you should do it for yourself, to improve your situation.

To give the man a reason, a purpose! that’s how it should be.


And while you’re concentrated on all that goodness, women will naturally “flock” to you.

A (good) woman should be A COMPLEMENT, to a man’s life.
The beautiful missing piece,
The “upgrade”,
The better-quality oil that makes the machine work better, even when the machine is working just fine by itself.

Not his focus!

We as men should avoid comfort, it makes us stagnant, makes us loose our “edge”.
As men we should be always prepared to act.

But don’t think we should not be able to lower our guard from time to time, we’re not machines.

We have emotions, we’re emotional beings as well- just *less*- when compared to a woman.

And that is when polarity comes into play.
As a man you want to be, most of the time, ready to face anything – but you’ll need comfort as well, even though you don’t need for it to be your state of being.

And a woman can provide all that.
Softness, tenderness, femininity… It’s all a balance.

And that’s exactly how it should be if you want women to be interested in you as a potential lifelong partner.

THEY are the one looking to find & provide comfort.
YOU, as a man, should be the strength.

So when a woman senses softness, weakness….in a man, it makes her waver. Those shouldn’t be masculine traits.

So, to wrap this all up.
Can you see my point on why you shouldn’t waste your time? how can you afford that when you have so many flaws to work on?

Trust me on this, when you have solved most of your problems you will be a much more appealing man from a woman’s perspective.

So please, stop wasting your time chasing relationships that YOU KNOW won’t go anywhere because of your personal lack of something.

Have a solid foundation on which to start meaningful things from, when a good woman shows up at your doorstep.

Take care.

5 Powerful Ways To Decompress From Stress

Tough times are upon us and the need to find a bit of quiet or just being able to “let loose” it’s something important.

Let me give you my 5 personal ways i use to melt that awful feeling from my body and mind.

1) TAKE SOME DEEP BREATHS

Breathing it’s something we have do CONSTANTLY, of course.


It only seem natural that the thing we do the most to guarantee our survival it’s also the thing that can help us the most.

Yet we tend to forget how to properly breathe and instead we leave things to the autopilot.

That’s DUMB.
Yet we do it anyway.
Think of the countless benefits you could gain from this.

Take some time to concentrate on your breathing, 5 minutes can help too.

The longer, the better, the more relaxed you will be.

2) AMAZING, PASSIONATE SEX

I will cover this topic more extensively in the future 😉 BUT!
Being able to “let go” to the fire of passion with your significant other can really help …smooth things out.

Because all of those “good things” *wink wink* actually help the production of good chemicals within your body.

And at the same time you’re creating a safe environment in which you are able to really blow off some steam (In a safe, loving way) with your partner.

3) CHANTING\PRAYING

Now this is something i’ve discovered recently but…

Chanting (a mantra, a prayer, whatever) can bring an innate and almost mystic sense of peace to your nerves.

While i’ll leave to your own consideration if that’s something of holy nature or else, the power of vibrations it’s known to have soothing effects on one’s mind. (Take white noise as example, it’s used to calm down fussy babies and honestly works for me too.)

Whether it’s for the vibrations or for the power of belief and prayers, this can surely help you.

4) TRAINING

This is a very common method to cope with stress, yet many people underplay it.

Working out it’s a great way to reset your mind and let go of that destructive and awful energy, hell, you could even have a better session than usual when you’re stressed!

5) TIME ALONE IN NATURE

And i want to put emphasis on “Alone”.

It has been researched that spending time in nature helps with fighting depression, since it’s an incredibly soothing activity.

So it makes sense that it can be used for when someone’s under a lot of pressure.

I personally go out for a good hour without any kind of music or distraction (no phone either), because that interferes with my feelings, and if i blast my ears with music i won’t be able to “sort out” whatever i’m feeling at the moment.

And nature can help bring me that much needed clarity and tranquillity i so desperately need.

Plus, you burn calories & get fresh air.

Win-win situation.

So what do you think of these ways? have you found them helpful? Let me know in the comments, and drop your own personal ways too!

Take care.

Masculinity As A Positive Force.

A person whom i admire very much, Bruce Lee, it’s linked to today’s topic and i thought mentioning him was a thing it felt right.

Bruce, in my book – is a perfect example of Masculinity : He was an overall achiever, he had objectives on which he never gave up (The acting career) and he was, and probably still is the greatest Martial Artist the world has ever known.

Masculinity today, at times it’s seen like a (and let me put emphasis on the quotes) “”Toxic”” trait.

I completely disagree with that, as it is something that’s intrinsic to the very nature of a man, how can something we’re born with be toxic?

And apart from that, masculinity is a strong and positive force, Men’s situation are changed because of it, are inspired to do good because of it, they take ACTION to better their (and other’s!) life because of it.

Here’s a video that explains it in a very good way – it’s a short video but it’s full of meaning when confronted with a lot of stupid nonsense some people are spouting nowadays. Watch it if you have time:

Now, why do i associate masculinity with Bruce Lee? well, i think that when a Man rises against all odds to realize something that’s really dear to his heart- that’s when he really shines.

And that’s exactly what Bruce did.

Bruce was the “peak of human strength and performance”, but he didn’t accomplish all of this overnight, of course – behind his success there’s a tortuous and long process that was necessary for achieving his strength.

While he enjoyed to stay in (stellar) shape but more importantly to Fight, in this way he wanted to show others (but first and foremost he did this for himself, to better his abilities) that he was the best – you know, some good competition that gave as a fruit the obvious, sought after byproduct of Mastery.

And here comes the good part :

But why does a man put himself into so much trouble to accomplish something? you’d think it’s just to satisfy himself right?

Yes…
BUT NO.

While Martial arts can be seen as destructive, it teaches men (and Women, even though these tendencies are more prominent in Men) not to just “be stronger” which in itself is a byproduct – but to Protect something, someone, dear to them.


The rising of certain characteristics such as Heroism, Selflessness, Sacrifice, Kindness, Relentlessness – always spurs because of a greater reason that you can’t see on the surface, martial arts it’s just an example very dear to me, but there are countless different situations – as you’ve seen in the video – where masculinity can be applied to.

In the end, masculinity shouldn’t be overwhelmed with attacks that won’t really go anywhere, as it’s not synonym of violence, as some degenerates love to claim.

Like femininity, masculinity it’s simply a collection of traits found since the birth of human beings, into men.

For both sexes not to express themselves like nature programmed them to, it’s foolish and unnatural, and what REALLY should be “condemned” it’s the toxicity of an individual itself.

No one, I repeat : NO ONE should be attacked and belittled for expressing these beautiful qualities that makes humanity – Human.

Have a great day!
Take care.

The Best No Excuses Workout To Do At Home For Losing Fat.

The world’s in a bit of a pickle now, and working out from home it’s a thing that a lot of people will have to get used to, since gyms are closed.

Let me give you a quick workout so you don’t avoid training.

You probably have a lot of time on your hands already, but with this workout you really have no excuses.

Either you’re a beginner or a pro, you can modify this workout to make it easier\harder – it’s very flexible.

Let’s go:

REPEAT THIS CIRCUIT FOR 20 MINUTES.
Do as many as you can:

Pushups x15 (Go on your knees for the easier version/elevate your feet for the harder)

Image from the 8fit app.

Bodyweight Lunges x20 (If you can’t do lunges, just step out with your feet, use dumbbells for the harder version)

Image from the 8fit app.

High Crunches x8 (Do standard crunches for the easier version, grab a dumbell and hold it high through the motion for the harder)

Be sure to ROLL your shoulders down to your hips.

Dips x10 (slide your feet in for the easier version, extend feet for harder, use a dip bar with a weight for the hardest)

Jump Squats x10 (standard squats for the easier version, be sure not to rush through the exercise, feel the burn!)

Be sure to land SOFTLY on your feet.

See?

It really takes little time to stay in shape.
Have you done this workout? did you find it useful?

Want me to bring you more workouts like this one, or something more specific to your needs? Just leave a comment and i’ll be sure to keep ’em coming!

Stay safe now,

Take care.

The Amazing Benefits & Superiority Of Fasted Workouts.

Fasted workouts are THE BEST, period.


When compared to “fueled” workouts, fasted workouts have clearly an incredible edge.

But why you ask?

Let me give you a few reasons, my friend! So you can bask into the awesomeness that are fasted workouts, with me.

1) YOU BURN MORE FAT, EASILY.

This applies especially during long periods of fasting (16H minimum is what i recommend – and it’s called intermittent fasting) – the previous night you have dinner and then you don’t touch anything for that time frame, so usually until lunch.

So if you practice I.F. daily, working out fasted will increase your sensitivity to insulin, allowing your body to burn more fat and build muscle, with the aid of the growth hormone as well,

And studies have proven that while in a fasted state your body taps into your energy reserve fuel (called glycogen) and this leads to an increased fat loss effect.

So basically you’re not using energy from already ingested foods, instead you’re using your “survival energy”, so to speak.

And this applies to ANY kind of training, not just to cardio, like some people want you to believe (the famous “fasted cardio”) so to strength training too!

While you don’t have any of this when compared to a fed workout.

2) YOU WILL BE MORE ENERGIZED & FEEL BETTER.

Now this is something i experienced after my FIRST fasted workout – it was hellish at first, i admit. But after you get used to it… you feel like a beast.

You suddenly have much more energy when compared to the “fed mode”.
You can go on for longer periods of time, and while we’re at it, there you go, a cool research on this – a detailed study mentioned in a Science Daily article.

3) YOU IMPROVE YOUR OVERALL PERFORMANCE

As you start to become acquainted to working out with no ready-to-use fuel, it’s only obvious that your physical abilities WILL become better.

Since our body it’s great ad adapting to changes, it will automatically enhance itself, so you can keep performing at your best.

At first it’ll be hard, but after a while you will be able to endure big amounts of training without having to eat anything! Of course your body will get accustomed to that so it can adapt.

See it this way :

it’s like training with ankle\wrist weights for a period of time and then you take them off. And without you knowing it you became much faster and stronger.

Of course this comparison it’s actually the reverse when it comes to this topic, but i think you get the gist of it.

What about you?
Will you try working out in a fasted state soon? are you already doing it?

Tell me what you think.

Take care

-V