Blog

For Women With HIV, Life Can Hurt Fight for Health

Source: https://www.webmd.com/hiv-aids/news/20190517/for-women-with-hiv-life-can-hurt-fight-for-health?src=RSS_PUBLIC

woman doing yoga

The study of nearly 2,000 HIV-positive women in Washington, D.C., New York, Chicago and San Francisco who have been followed since 1994 found that many have been able to control their HIV levels, off and on.

Source: https://www.webmd.com/hiv-aids/news/20190517/for-women-with-hiv-life-can-hurt-fight-for-health?src=RSS_PUBLIC

woman doing yoga

The study of nearly 2,000 HIV-positive women in Washington, D.C., New York, Chicago and San Francisco who have been followed since 1994 found that many have been able to control their HIV levels, off and on.

8 Drug-Free Ways to Calm Anxiety in Minutes

Source https://greatist.com/live/ways-to-calm-anxiety-when-you-are-nervous?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Pretty much everyone deals with anxiety at some point in their lives, and you don’t have to be diagnosed with an anxiety disorder to need a release—so we spoke with experts about how to identify anxiety (and how to deal with it).


EDITOR'S PICK
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“Anxiety can show up in our lives in many different ways,” says Ginger Poag, MSW, LCSW, a licensed therapist at Brentwood Wellness Counseling in Nashville, Tennessee. “But the most common are often irritability, lack of patience, worrying, difficulty sleeping, avoiding certain situations or people, inability to focus or concentrate, inability to relax, stress eating, tense muscles, and headaches.”

If you’re dealing with anxiety, it can be tough to keep going, and while there are a lot of ways to reduce anxiety in your life, we found some very specific options that you may want to try.

1. Listen to This Song

It may sound weird, but research suggests that listening to this song could help reduce anxiety by up to 65 percent. Music therapy has been shown to help reduce anxiety for patients undergoing procedures—and it may even help reduce pain.

Try This: Block out a few minutes and pop in your headphones to listen to this song. (Yes, I tried it. And yes, it actually works.)

2. Get App-y

Anxiety can make you feel like you’re on an island, which is why it can be super helpful to talk to someone about how you’re feeling. Some people process things verbally, so talking about what’s going on in your head can help you begin to understand and cope with your anxiety.

“We can begin to catastrophize the problem and make ourselves believe the problem is much bigger and worse than what we originally believed,” Poag says. “I encourage clients to talk their anxiety out with a trusted friend or family member—by getting out our concerns verbally, we can begin to see the reality of our worries.”

However, sometimes it can be hard to talk to your friends and family when you’re feeling anxious, and therapy can be expensive or overwhelming.

Try This: Download an app like 7 Cups to work through any anxiety that pops up in your life. The app offers free trained “listeners” who are other users of the app, group chats, and even virtual therapy sessions to help when you’re feeling overwhelmed. Even just working through the app’s guided activities can help improve your overall emotional wellness and distract you when you’re feeling anxious.

3. Drop Into Cat-Cow

Need to relax fast? There’s a yoga pose (OK, a lot of yoga poses) for that. However, cat-cow pose is a great way to reduce stress and anxiety so you can focus on your breathing.

Studies show that a regular yoga practice can have a significant impact on anxiety levels in your daily life, so taking the time to find your zen can be good for both reducing existing anxiety and preventing more in the future.

“A regular yoga practice can teach you how to become aware of the present moment,” says Lauren Zoeller, a certified yoga instructor and Whole Living Life Coach. “When you learn to live in the present moment, your body and emotions are able to cope with anxiety more efficiently.”

Try This: Using a yoga mat, blanket, or the space behind your desk (we won’t tell anyone!), position yourself onto your hands and knees with your shoulders aligned with your wrists and your hips over your knees.

With your weight balanced evenly, inhale as you slowly look up and let your stomach drop toward the floor. After a brief hold, exhale and tuck your chin to your chest. Moving gently, draw your navel toward your spine and round your back up toward the ceiling. Repeat slowly for one minute.

4. Breathe With a .GIF (Seriously)

This might sound a little redundant—hello, we’re already breathing—but experts agree that deep breathing can have a serious impact on stress and anxiety.

“Deep breathing allows the brain to receive more oxygen, activating the parasympathetic nervous system, which, in turn, lowers heart rate and blood pressure, which allows the body to experience calmness and relaxation,” Poag says.

Translation: The parasympathetic nervous system is what helps you relax, which is definitely helpful when you’re feeling anxious.

Try This: Use the handy .GIF below to focus on your breathing. Set a timer to give yourself a mini-break and turn your phone on silent while you breathe.

“Two minutes of controlled breathing can significantly change your attitude and will immediately decrease your stress level,” Zoeller says. “Even if that means locking yourself in the bathroom stall at work.”

<!–[if IE 9]>

<!–[if IE 9]><![endif]–>

a .GIF of a geometric pattern


a .GIF of a geometric pattern
<!–



Don’t worry about controlling your thinking or needing to find your zen, which can sometimes leave you feeling more anxious. Be gentle with yourself and focus on the movement—and getting that sweet oxygen—as much as possible.

5. Take a Five-Minute Break

“It is proven that a regular meditation practice can help you cope with difficult situations, ease mental and physical pain, and eliminate the common factors associated with anxiety,” Zoeller says. “Five minutes of meditation a day can drastically your decrease your anxiety level.”

In fact, one study showed that 20 minutes of mindful meditation practice for four days cut anxiety levels by nearly 40 percent. Yep. That much.

Meditation has long been known for its benefits, and they’re totally backed by science. Not sure where to begin? Turns out you only need five minutes to get started.

Try This: Poag suggests downloading a guided meditation app to help the process along, or you can try watching a video on guided meditation on YouTube. It only takes a few minutes to reap the benefits of meditation, making it a perfect tool to combat anxiety.

6. Turn Anxiety Into Excitement

If you’re feeling anxious about a big work project, a date, or karaoke night, studies suggest that traditional anxiety-relieving techniques might not do as much as we’d like.

Try This: Harness your anxiety and focus on turning it into excitement instead. Research on performance anxiety in highly skilled musicians shows that those who view anxiety as a good thing are more likely to perform better.

And, honestly, it makes sense: Perception matters, and science suggests that a little bit of stress can actually be beneficial. We spend a lot of time talking about getting rid of stress and anxiety (which, let’s be real, totally makes sense). But in reality, those things—in small doses—aren’t actually the worst things for us, so long as we perceive them as good.

7. Chew Some Gum

Chewing gum might not be the first remedy you think of when it comes to anxiety, but studies suggest that it may reduce fatigue, stress, and anxiety, and even boost your mood. Of the 101 study participants, chewing gum was also associated with a better perception of work performance.

A small study concluded that chewing gum helped reduce anxiety and increase alertness, and another determined that chewing gum reduced stress-related responses in the brain.

Try This: Pop a piece (or two) of gum into your mouth. This isn’t the time for casual chewing—one study suggests that the best benefit comes from more, uh, enthusiastic chewing.

8. Use the 5-4-3-2-1 Method

Project LETS—a nonprofit organization dedicated to erasing the stigma surrounding mental illness, diversity, trauma, and neurodivergence—suggests the 5-4-3-2-1 method as an emergency intervention for panic attacks or anxiety.

It involves using all of your senses and engaging your mind to find calm in the midst of anxiety. Plus, it’s something you can do out loud when you’re alone or in your head if you’re around other people.

Try This: Look around the room you’re in, and name 5 things you can see. Next, name 4 things you can touch or feel. Then, you’ll look for 3 things you can hear, 2 things you can smell, and—finally—one thing you can taste.

It might take practice, but the Mayo Clinic suggests that trying this grounding technique when you’re feeling anxious can help take the focus off your thoughts and place it on your surroundings instead. This might not seem like much, but disrupting anxiety before it builds can actually make it easier to cope in the long term.

The Bottom Line

Anxiety can make a big impact on your life, even if it’s not something you regularly deal with. If it is—and you’re struggling to identify the difference between anxiety and an anxiety disorder—try talking with a doctor or therapist.

“Anxiety is often related to an event or situation and tends to only last for the duration of that situation or event. Everyone may feel anxiety at some point, such as when a deadline is approaching,” Poag says.

Anxiety disorder, she says, is different in several ways. It can pop up for no specific reason, it’s often long-term and not situation-based, and it can seem impossible to control—especially if you start avoiding certain people or situations and worry excessively.

“Individuals should seek professional help if they have tried to control the anxiety and worrying with no success, and it has lasted for at least six months,” Poag says. “Or when anxiety begins to negatively impact relationships, work, or routine tasks.”

Stress and anxiety might be unavoidable, but that doesn’t mean we can’t take steps to prevent them from negatively impacting our lives.

Jandra Sutton is an author, historian, and public speaker. She lives in Nashville with her husband and their two dogs, and Pluto is still a planet in her heart. You can follow her on Twitter and Instagram.

Source https://greatist.com/live/ways-to-calm-anxiety-when-you-are-nervous?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Pretty much everyone deals with anxiety at some point in their lives, and you don’t have to be diagnosed with an anxiety disorder to need a release—so we spoke with experts about how to identify anxiety (and how to deal with it).


EDITOR'S PICK
{{displayTitle}}

“Anxiety can show up in our lives in many different ways,” says Ginger Poag, MSW, LCSW, a licensed therapist at Brentwood Wellness Counseling in Nashville, Tennessee. “But the most common are often irritability, lack of patience, worrying, difficulty sleeping, avoiding certain situations or people, inability to focus or concentrate, inability to relax, stress eating, tense muscles, and headaches.”

If you’re dealing with anxiety, it can be tough to keep going, and while there are a lot of ways to reduce anxiety in your life, we found some very specific options that you may want to try.

1. Listen to This Song

It may sound weird, but research suggests that listening to this song could help reduce anxiety by up to 65 percent. Music therapy has been shown to help reduce anxiety for patients undergoing procedures—and it may even help reduce pain.

Try This: Block out a few minutes and pop in your headphones to listen to this song. (Yes, I tried it. And yes, it actually works.)

2. Get App-y

Anxiety can make you feel like you’re on an island, which is why it can be super helpful to talk to someone about how you’re feeling. Some people process things verbally, so talking about what’s going on in your head can help you begin to understand and cope with your anxiety.

“We can begin to catastrophize the problem and make ourselves believe the problem is much bigger and worse than what we originally believed,” Poag says. “I encourage clients to talk their anxiety out with a trusted friend or family member—by getting out our concerns verbally, we can begin to see the reality of our worries.”

However, sometimes it can be hard to talk to your friends and family when you’re feeling anxious, and therapy can be expensive or overwhelming.

Try This: Download an app like 7 Cups to work through any anxiety that pops up in your life. The app offers free trained “listeners” who are other users of the app, group chats, and even virtual therapy sessions to help when you’re feeling overwhelmed. Even just working through the app’s guided activities can help improve your overall emotional wellness and distract you when you’re feeling anxious.

3. Drop Into Cat-Cow

Need to relax fast? There’s a yoga pose (OK, a lot of yoga poses) for that. However, cat-cow pose is a great way to reduce stress and anxiety so you can focus on your breathing.

Studies show that a regular yoga practice can have a significant impact on anxiety levels in your daily life, so taking the time to find your zen can be good for both reducing existing anxiety and preventing more in the future.

“A regular yoga practice can teach you how to become aware of the present moment,” says Lauren Zoeller, a certified yoga instructor and Whole Living Life Coach. “When you learn to live in the present moment, your body and emotions are able to cope with anxiety more efficiently.”

Try This: Using a yoga mat, blanket, or the space behind your desk (we won’t tell anyone!), position yourself onto your hands and knees with your shoulders aligned with your wrists and your hips over your knees.

With your weight balanced evenly, inhale as you slowly look up and let your stomach drop toward the floor. After a brief hold, exhale and tuck your chin to your chest. Moving gently, draw your navel toward your spine and round your back up toward the ceiling. Repeat slowly for one minute.

4. Breathe With a .GIF (Seriously)

This might sound a little redundant—hello, we’re already breathing—but experts agree that deep breathing can have a serious impact on stress and anxiety.

“Deep breathing allows the brain to receive more oxygen, activating the parasympathetic nervous system, which, in turn, lowers heart rate and blood pressure, which allows the body to experience calmness and relaxation,” Poag says.

Translation: The parasympathetic nervous system is what helps you relax, which is definitely helpful when you’re feeling anxious.

Try This: Use the handy .GIF below to focus on your breathing. Set a timer to give yourself a mini-break and turn your phone on silent while you breathe.

“Two minutes of controlled breathing can significantly change your attitude and will immediately decrease your stress level,” Zoeller says. “Even if that means locking yourself in the bathroom stall at work.”

<!–[if IE 9]>

<!–[if IE 9]><![endif]–>

a .GIF of a geometric pattern


a .GIF of a geometric pattern
<!–



Don’t worry about controlling your thinking or needing to find your zen, which can sometimes leave you feeling more anxious. Be gentle with yourself and focus on the movement—and getting that sweet oxygen—as much as possible.

5. Take a Five-Minute Break

“It is proven that a regular meditation practice can help you cope with difficult situations, ease mental and physical pain, and eliminate the common factors associated with anxiety,” Zoeller says. “Five minutes of meditation a day can drastically your decrease your anxiety level.”

In fact, one study showed that 20 minutes of mindful meditation practice for four days cut anxiety levels by nearly 40 percent. Yep. That much.

Meditation has long been known for its benefits, and they’re totally backed by science. Not sure where to begin? Turns out you only need five minutes to get started.

Try This: Poag suggests downloading a guided meditation app to help the process along, or you can try watching a video on guided meditation on YouTube. It only takes a few minutes to reap the benefits of meditation, making it a perfect tool to combat anxiety.

6. Turn Anxiety Into Excitement

If you’re feeling anxious about a big work project, a date, or karaoke night, studies suggest that traditional anxiety-relieving techniques might not do as much as we’d like.

Try This: Harness your anxiety and focus on turning it into excitement instead. Research on performance anxiety in highly skilled musicians shows that those who view anxiety as a good thing are more likely to perform better.

And, honestly, it makes sense: Perception matters, and science suggests that a little bit of stress can actually be beneficial. We spend a lot of time talking about getting rid of stress and anxiety (which, let’s be real, totally makes sense). But in reality, those things—in small doses—aren’t actually the worst things for us, so long as we perceive them as good.

7. Chew Some Gum

Chewing gum might not be the first remedy you think of when it comes to anxiety, but studies suggest that it may reduce fatigue, stress, and anxiety, and even boost your mood. Of the 101 study participants, chewing gum was also associated with a better perception of work performance.

A small study concluded that chewing gum helped reduce anxiety and increase alertness, and another determined that chewing gum reduced stress-related responses in the brain.

Try This: Pop a piece (or two) of gum into your mouth. This isn’t the time for casual chewing—one study suggests that the best benefit comes from more, uh, enthusiastic chewing.

8. Use the 5-4-3-2-1 Method

Project LETS—a nonprofit organization dedicated to erasing the stigma surrounding mental illness, diversity, trauma, and neurodivergence—suggests the 5-4-3-2-1 method as an emergency intervention for panic attacks or anxiety.

It involves using all of your senses and engaging your mind to find calm in the midst of anxiety. Plus, it’s something you can do out loud when you’re alone or in your head if you’re around other people.

Try This: Look around the room you’re in, and name 5 things you can see. Next, name 4 things you can touch or feel. Then, you’ll look for 3 things you can hear, 2 things you can smell, and—finally—one thing you can taste.

It might take practice, but the Mayo Clinic suggests that trying this grounding technique when you’re feeling anxious can help take the focus off your thoughts and place it on your surroundings instead. This might not seem like much, but disrupting anxiety before it builds can actually make it easier to cope in the long term.

The Bottom Line

Anxiety can make a big impact on your life, even if it’s not something you regularly deal with. If it is—and you’re struggling to identify the difference between anxiety and an anxiety disorder—try talking with a doctor or therapist.

“Anxiety is often related to an event or situation and tends to only last for the duration of that situation or event. Everyone may feel anxiety at some point, such as when a deadline is approaching,” Poag says.

Anxiety disorder, she says, is different in several ways. It can pop up for no specific reason, it’s often long-term and not situation-based, and it can seem impossible to control—especially if you start avoiding certain people or situations and worry excessively.

“Individuals should seek professional help if they have tried to control the anxiety and worrying with no success, and it has lasted for at least six months,” Poag says. “Or when anxiety begins to negatively impact relationships, work, or routine tasks.”

Stress and anxiety might be unavoidable, but that doesn’t mean we can’t take steps to prevent them from negatively impacting our lives.

Jandra Sutton is an author, historian, and public speaker. She lives in Nashville with her husband and their two dogs, and Pluto is still a planet in her heart. You can follow her on Twitter and Instagram.

17 Extremely Good Ways to Save Money When You Are Broke As a Joke

Source https://greatist.com/live/money-saving-tips?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Being broke can teach you how to live very thriftily—trust us, we spent years figuring out how to live well on next to nothing. This is not one of those “Here’s how we saved $50k while only earning $20,000 a year” stories because, hi, that isn’t a real thing. Instead, we’re here to offer small, actionable steps you can use to help you get your money right so you can go from scraping by to building your savings.

1. Go through every meal kit subscription in the universe.

Seriously, try them all. Just remember to cancel your subscription after those $60 off, first-five-meals-are-free coupons have stopped kicking in.

2. Make a list of your luxury items and see what can stay and what can go.

Do you really need a paid Spotify account when the free one also works extremely well? How about your Hulu, Netflix, Mubi, and HBOGo accounts? You can cut back on two and get a library card—most libraries let you rent DVDs and stream movies and TV shows now too.

And ask yourself if some of your other monthly expenses are really that necessary. Is the super-fancy gym membership necessary, or would a more basic gym be Just Fine? (It would. And you can bring your own expensive shower products—worth it).

3. Family plan it up.

And when you decide that yes, yes, you really do need Hulu, Netflix, Mubi, HBOGo, and a paid Spotify account, start up a share system with friends and family. It takes a few minutes of planning, but if everyone in your group subscribes to one service, you’ll all save big bucks.

4. Be the host when you hang out with friends.

If your house becomes the hangout spot, you can avoid spending wildly overpriced bar prices for a glass of wine (and bonus, you don’t have to worry about finding your way home if you party too hard). Or create invites for BYO drinks-and-snacks picnics in the park—everyone shares, and you don’t even have to clean your place after.

5. You can find really, really good stuff used.

If you check out garage sales and secondhand shops, you’ll find plenty of clothes (not to mention furniture and a seemingly endless supply of charmingly mismatched, shabby-chic glassware) for cheap. Try searching your town’s name plus the word “garage sale” in the Facebook search bar to find a ton of local postings.

For furniture, sites like Craigslist and online community boards like Nextdoor are fantastic. You can get practically brand-new, high-quality items by just throwing the name of a brand you’re interested in (“Crate & Barrel”) into the search tool. And check out sites like Thredup that are basically gigantic online thrift stores. You can get really well-made, designer clothes for 1/16 of the retail price, and it’s a far more environmentally friendly way to live.

6. Get your cash right.

While lots of different savings accounts offer interest, credit unions typically have better rates and higher limits. You can also try the Mint app—it can help you figure out what you’re spending where and how to do better—use the discount-code-whiz Honey app whenever you shop online (it’s kind of amazing), and give the cash-back Ibotta app a go, because why not.

7. Check out discounted services.

Groupon hasn’t been as popular in the past few years as it used to be, but redownload it—it’s not just for restaurants. You can find everything from haircuts and spa services to dental and eye exams.

8. Do odd jobs.

This one kinda goes without saying, but if your paychecks aren’t stretching and you have some free time, a side gig is always helpful. You can always opt for Lyft and Taskrabbit, but don’t forget the classics like babysitting gigs (which you can find on Care), dog-walking (Wag!), or using sites like Upwork to make a few extra dollars doing creative tasks. Plus, having a fun side-gig like dog walking to occupy some of your free hours will keep you from overspending (… and the bonus cash doesn’t hurt).

9. Revamp your dining style.

Meal prepping can help you with eating healthy while saving money (and avoiding waste). Also, check out food co-ops to save money on fresh produce, always buy dry goods like paper towels in bulk, and don’t overlook the cheap (and delicious) benefit of starting your own garden.


EDITOR'S PICK
{{displayTitle}}

You can also create budget-friendly rules for yourself, like prepping food for meals you’ll be eating alone, which can create a little room for a dining-out budget with friends. And pro tip: If you start meeting friends for breakfasts instead of dinner and drinks, it’s way, way cheaper—and a really lovely way to start the morning.

If you’re someone who just hates meal planning and is always going to eat lunch out every day, try a service like Mealpal. You can buy a bundle of lunches from local spots for less than $6 a meal, and the company has great intro packages (like we’re talking 40 percent off) too.

10. Think before you spend.

It’s really easy to see something you want and drop a stack right then and there. But what if you just… didn’t? Adopt a two-week to 30-day policy before spending money on non-emergencies. Corporations spend a lot of time and money researching the absolute best ways to get you to spend before you have the chance to think, but you can avoid their Jedi mind tricks if you spend some time thinking first, do price comparisons, and assess value. Think first; spend later. It’s less fun in the moment but more fun when you realize you totally have the cash to go on vacation later this year.

11. Dust off your bike.

You can save so much money on transportation (plus give yourself a good cardio workout and avoid using fossil fuels) by opting for a bike ride over taking a train or a car. Don’t want to make the investment in a bike of your own? Check to see if your city has a bike-share program and hop on one of those bad boys—your wallet will feel the relief as much as your feet.

12. Put a personal trainer in your pocket.

These days, there are so, so many different options for in-app fitness, and they’re all super customizable for your workout needs. So even though having the one-on-one attention of a personal trainer is the bomb.com, we guarantee there’s a muuuuuch cheaper way for you to get that workout and still have it be, well… personal. At least until you win the lottery, that is.

13. Two words: Trader Joe’s.

This—and every other brand shoutout in this article—is not an #ad. But the entire Greatist office is obsessed with TJ’s, and we don’t care who knows it. We’ll shout it from the top of a tower of Trader Joe’s almond milk because it’s only $1.99 so we can afford it!

Seriously—not only do we love their products (have you had this?! Or this?!), but you can’t beat the prices on typically expensive items like quinoa or blueberries. Trust us when we say that the amount of food you can get for your money will practically double what you’d scrounge together at another grocery store. Long live the Hawaiian shirt!

14. Get scrappy with your movie/festival/concert candy.

Should you break the rules at the movie theater? Of course not! Great, now that we’ve gotten that out of the way: Who hasn’t snuck candy into a movie theater? You’ve gotta get crafty sometimes (jackets with pockets on the inside) because bag checks are (rightfully) common at theaters, but hey—drugstore candy is just cheaper and every bit helps. This also applies to festivals, concerts, and plays, so if you need to BYOC… we won’t judge.

15. And it’s OK to fool your friends into thinking you’re fancier than you are too.

Yeah, we’re not above refilling an old Aesop soap bottle with cheaper Mrs. Meyers so the bathroom seems nicer than it is. See also: upcycling the glass containers from nice candles into bud vases and mini planters for succulents (which you’ll kill, but oh well), and serving your friends from carafes of sangria, which you made with a few bottles of TJ’s “Two-Buck-Chuck” cab sauv, an apple, and a couple of oranges (no one ever needs to see the label).

16. Be your own ATM.

You know the saying “out of sight, out of mind,” right? We’re pretty sure that phrase originated when debit cards became a thing. Try taking out cash on Sunday night or Monday morning and let that be your allowance for the rest week—those Jacksons will feel infinitely more real in your hands than they do in your bank account.

17. Go for free.

Take advantage of the free cultural events in your area. You can get into some interesting things this way and, worst case scenario, it’s not the most amazing time you’ve ever had but at least you didn’t get spendy for it. We’re into free museum days, outdoor concerts, improv shows, cemetery walking tours… whatever’s happening, we’re game to try anything twice.

Source https://greatist.com/live/money-saving-tips?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

Being broke can teach you how to live very thriftily—trust us, we spent years figuring out how to live well on next to nothing. This is not one of those “Here’s how we saved $50k while only earning $20,000 a year” stories because, hi, that isn’t a real thing. Instead, we’re here to offer small, actionable steps you can use to help you get your money right so you can go from scraping by to building your savings.

1. Go through every meal kit subscription in the universe.

Seriously, try them all. Just remember to cancel your subscription after those $60 off, first-five-meals-are-free coupons have stopped kicking in.

2. Make a list of your luxury items and see what can stay and what can go.

Do you really need a paid Spotify account when the free one also works extremely well? How about your Hulu, Netflix, Mubi, and HBOGo accounts? You can cut back on two and get a library card—most libraries let you rent DVDs and stream movies and TV shows now too.

And ask yourself if some of your other monthly expenses are really that necessary. Is the super-fancy gym membership necessary, or would a more basic gym be Just Fine? (It would. And you can bring your own expensive shower products—worth it).

3. Family plan it up.

And when you decide that yes, yes, you really do need Hulu, Netflix, Mubi, HBOGo, and a paid Spotify account, start up a share system with friends and family. It takes a few minutes of planning, but if everyone in your group subscribes to one service, you’ll all save big bucks.

4. Be the host when you hang out with friends.

If your house becomes the hangout spot, you can avoid spending wildly overpriced bar prices for a glass of wine (and bonus, you don’t have to worry about finding your way home if you party too hard). Or create invites for BYO drinks-and-snacks picnics in the park—everyone shares, and you don’t even have to clean your place after.

5. You can find really, really good stuff used.

If you check out garage sales and secondhand shops, you’ll find plenty of clothes (not to mention furniture and a seemingly endless supply of charmingly mismatched, shabby-chic glassware) for cheap. Try searching your town’s name plus the word “garage sale” in the Facebook search bar to find a ton of local postings.

For furniture, sites like Craigslist and online community boards like Nextdoor are fantastic. You can get practically brand-new, high-quality items by just throwing the name of a brand you’re interested in (“Crate & Barrel”) into the search tool. And check out sites like Thredup that are basically gigantic online thrift stores. You can get really well-made, designer clothes for 1/16 of the retail price, and it’s a far more environmentally friendly way to live.

6. Get your cash right.

While lots of different savings accounts offer interest, credit unions typically have better rates and higher limits. You can also try the Mint app—it can help you figure out what you’re spending where and how to do better—use the discount-code-whiz Honey app whenever you shop online (it’s kind of amazing), and give the cash-back Ibotta app a go, because why not.

7. Check out discounted services.

Groupon hasn’t been as popular in the past few years as it used to be, but redownload it—it’s not just for restaurants. You can find everything from haircuts and spa services to dental and eye exams.

8. Do odd jobs.

This one kinda goes without saying, but if your paychecks aren’t stretching and you have some free time, a side gig is always helpful. You can always opt for Lyft and Taskrabbit, but don’t forget the classics like babysitting gigs (which you can find on Care), dog-walking (Wag!), or using sites like Upwork to make a few extra dollars doing creative tasks. Plus, having a fun side-gig like dog walking to occupy some of your free hours will keep you from overspending (… and the bonus cash doesn’t hurt).

9. Revamp your dining style.

Meal prepping can help you with eating healthy while saving money (and avoiding waste). Also, check out food co-ops to save money on fresh produce, always buy dry goods like paper towels in bulk, and don’t overlook the cheap (and delicious) benefit of starting your own garden.


EDITOR'S PICK
{{displayTitle}}

You can also create budget-friendly rules for yourself, like prepping food for meals you’ll be eating alone, which can create a little room for a dining-out budget with friends. And pro tip: If you start meeting friends for breakfasts instead of dinner and drinks, it’s way, way cheaper—and a really lovely way to start the morning.

If you’re someone who just hates meal planning and is always going to eat lunch out every day, try a service like Mealpal. You can buy a bundle of lunches from local spots for less than $6 a meal, and the company has great intro packages (like we’re talking 40 percent off) too.

10. Think before you spend.

It’s really easy to see something you want and drop a stack right then and there. But what if you just… didn’t? Adopt a two-week to 30-day policy before spending money on non-emergencies. Corporations spend a lot of time and money researching the absolute best ways to get you to spend before you have the chance to think, but you can avoid their Jedi mind tricks if you spend some time thinking first, do price comparisons, and assess value. Think first; spend later. It’s less fun in the moment but more fun when you realize you totally have the cash to go on vacation later this year.

11. Dust off your bike.

You can save so much money on transportation (plus give yourself a good cardio workout and avoid using fossil fuels) by opting for a bike ride over taking a train or a car. Don’t want to make the investment in a bike of your own? Check to see if your city has a bike-share program and hop on one of those bad boys—your wallet will feel the relief as much as your feet.

12. Put a personal trainer in your pocket.

These days, there are so, so many different options for in-app fitness, and they’re all super customizable for your workout needs. So even though having the one-on-one attention of a personal trainer is the bomb.com, we guarantee there’s a muuuuuch cheaper way for you to get that workout and still have it be, well… personal. At least until you win the lottery, that is.

13. Two words: Trader Joe’s.

This—and every other brand shoutout in this article—is not an #ad. But the entire Greatist office is obsessed with TJ’s, and we don’t care who knows it. We’ll shout it from the top of a tower of Trader Joe’s almond milk because it’s only $1.99 so we can afford it!

Seriously—not only do we love their products (have you had this?! Or this?!), but you can’t beat the prices on typically expensive items like quinoa or blueberries. Trust us when we say that the amount of food you can get for your money will practically double what you’d scrounge together at another grocery store. Long live the Hawaiian shirt!

14. Get scrappy with your movie/festival/concert candy.

Should you break the rules at the movie theater? Of course not! Great, now that we’ve gotten that out of the way: Who hasn’t snuck candy into a movie theater? You’ve gotta get crafty sometimes (jackets with pockets on the inside) because bag checks are (rightfully) common at theaters, but hey—drugstore candy is just cheaper and every bit helps. This also applies to festivals, concerts, and plays, so if you need to BYOC… we won’t judge.

15. And it’s OK to fool your friends into thinking you’re fancier than you are too.

Yeah, we’re not above refilling an old Aesop soap bottle with cheaper Mrs. Meyers so the bathroom seems nicer than it is. See also: upcycling the glass containers from nice candles into bud vases and mini planters for succulents (which you’ll kill, but oh well), and serving your friends from carafes of sangria, which you made with a few bottles of TJ’s “Two-Buck-Chuck” cab sauv, an apple, and a couple of oranges (no one ever needs to see the label).

16. Be your own ATM.

You know the saying “out of sight, out of mind,” right? We’re pretty sure that phrase originated when debit cards became a thing. Try taking out cash on Sunday night or Monday morning and let that be your allowance for the rest week—those Jacksons will feel infinitely more real in your hands than they do in your bank account.

17. Go for free.

Take advantage of the free cultural events in your area. You can get into some interesting things this way and, worst case scenario, it’s not the most amazing time you’ve ever had but at least you didn’t get spendy for it. We’re into free museum days, outdoor concerts, improv shows, cemetery walking tours… whatever’s happening, we’re game to try anything twice.

5-Ingredient Banana Egg Pancakes

Source http://feedproxy.google.com/~r/MinimalistBaker/~3/vivYKjAg4tk/

5-Ingredient Banana Egg Pancakes

If you don’t know I’m a pancake lover by now, you may never know.

My love for these glorious stacks of fluffy goodness runs deep. My dad used to make us HUGE pancakes before school that required two spatulas to flip. I’ve worked at breakfast restaurants and pushed pancakes on people like it was my job. And Minimalist Baker now has a whopping 24 pancake recipes. Yes, TWENTY-FOUR.

But I would be remiss if I didn’t add a recent favorite to the mix: a spin on the internet classic banana-egg pancake.

5-Ingredient Banana Egg Pancakes from Minimalist Baker →

Source http://feedproxy.google.com/~r/MinimalistBaker/~3/vivYKjAg4tk/

5-Ingredient Banana Egg Pancakes

If you don’t know I’m a pancake lover by now, you may never know.

My love for these glorious stacks of fluffy goodness runs deep. My dad used to make us HUGE pancakes before school that required two spatulas to flip. I’ve worked at breakfast restaurants and pushed pancakes on people like it was my job. And Minimalist Baker now has a whopping 24 pancake recipes. Yes, TWENTY-FOUR.

But I would be remiss if I didn’t add a recent favorite to the mix: a spin on the internet classic banana-egg pancake.

5-Ingredient Banana Egg Pancakes from Minimalist Baker →

The emotional teenage brain is developmentally normal.

Source: http://yourbrainhealth.com.au/the-emotional-teenage-brain-is-developmentally-normal/

Most scholars agree on three facts about the teenage brain.

  1. Brain structures continue to change between childhood and adulthood. Grey matter volume peaks at puberty then declines throughout adolescence and into the twenties. White matter volume increases throughout childhood, adolescence and into adulthood.
  2. Girls’ brains mature slightly faster than boys’. This sex difference in brain development is in sync with physical development where, on average, girls enter puberty a year or two before boys, who then quickly catch up.
  3. Different brain regions mature at different rates. Development of the…

Source: http://yourbrainhealth.com.au/the-emotional-teenage-brain-is-developmentally-normal/

Most scholars agree on three facts about the teenage brain.

  1. Brain structures continue to change between childhood and adulthood. Grey matter volume peaks at puberty then declines throughout adolescence and into the twenties. White matter volume increases throughout childhood, adolescence and into adulthood.
  2. Girls’ brains mature slightly faster than boys’. This sex difference in brain development is in sync with physical development where, on average, girls enter puberty a year or two before boys, who then quickly catch up.
  3. Different brain regions mature at different rates. Development of the…

Smoky 1-Pot Refried Lentils

Source http://feedproxy.google.com/~r/MinimalistBaker/~3/GDpdcrRdshc/

Smoky 1-Pot Refried Lentils

Isn’t it time refried beans got a makeover? That’s what I was thinking. Say hello to these Smoky, 1-Pot Refried Lentils! They’re ready in less than 30 minutes, made in 1 pot, and incredibly creamy and delicious. Let’s do this!

The base for this recipe is lentils.

We tested this recipe with green, black, and canned lentils and they all worked well.

Smoky 1-Pot Refried Lentils from Minimalist Baker →

Source http://feedproxy.google.com/~r/MinimalistBaker/~3/GDpdcrRdshc/

Smoky 1-Pot Refried Lentils

Isn’t it time refried beans got a makeover? That’s what I was thinking. Say hello to these Smoky, 1-Pot Refried Lentils! They’re ready in less than 30 minutes, made in 1 pot, and incredibly creamy and delicious. Let’s do this!

The base for this recipe is lentils.

We tested this recipe with green, black, and canned lentils and they all worked well.

Smoky 1-Pot Refried Lentils from Minimalist Baker →

Meet the Boring App That Spiced Up My Sex Life

Source https://greatist.com/live/spice-up-sex-with-an-app?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

2,500 miles didn’t put a damper on my love life… or sex life. In fact, it was when I was 2,500 miles away from my partner that I experienced the best sexual awakening of my life.

Getting to know a new partner in that way can be awkward, especially when across the country. Establishing an open line of communication is essential regardless of whether you live with your partner or if your partner lives far away.

According to Better Health Australia, “it takes two people to have a relationship and each person has different communication needs and styles. Couples need to find a way of communicating that suits their relationship.”

I found this out when I asked my partner what he was into in an effort to keep the flame burning from across the country. We were a month out before getting to see each other again and I was growing impatient, but my partner felt weird listing off the things he wanted to try with me on the spot.

That’s when one seemingly boring app changed the game for us: Apple Notes.

Recently, Apple updated the app to make it collaborative — if you have an iPhone, you can collaborate on a note with another iPhone user. My partner and I put this new update to good use. On a phone call one night, I suggested we make a list of the things we wanted to try next time we saw each other.

The next day I was blushing on the train.

As I sat on the subway for my daily commute home, I pored over my notes in efforts to clean it up and clear some space on my phone. That’s when I stumbled upon our list and discovered that he had added some things midday.

Hot and bothered on the train, I shifted in my seat until I could get home and call him. When I got home, I realized he was probably still at the office because it was only early afternoon in California. Two can play at that game, I thought. I added something to the list and shot him a text.

<!–[if IE 9]>

<!–[if IE 9]><![endif]–>



<!–


It soon became a game — who could get the other most turned on at the most inappropriate times. It was playful. It was fun. It was hot. Surprising each other midday was one of the many perks of using Apple Notes to collaborate on our sexual bucket list, but it wasn’t the end game.

At the end of the day, we wanted to get to know each other and we wanted to pick up where we left off when we saw each other. Apple Notes helped make this possible. It helped us skip over the clumsy newness of being together again after a long time.

It was like taking our already great sex and decorating it with different toppings. Having only a few days together at a time for a while, it helped make each time different and memorable. So much so that we began to think of our sex like “Friends” episodes: The time where we… well, use your imagination.

Aside from the obvious perks, I learned a lot. I don’t know if you’ve checked out Apple Notes as of late, but these days you can draw, include links, photos, and attach things. Forget high school sex-ed. This is way better.

Before using this app, I thought of myself as someone who knew sex, but I was surprised at how many things I didn’t actually know. Not only did I learn things, but I also opened my mind to things I said I’d never try.

On a long-term scale, I think this has made me a better partner when it comes to communication and compromise. It’s so rewarding to open yourself up and be vulnerable in that way with someone you trust. You may end up surprising yourself.

If you ask me, Apple Notes is the best. For my relationship — for me and my partner — it broke the ice when we struggled to do it ourselves. It helped us get to know each other more intimately. When sex fell flat — as it does for some couples after a while — it made each time better and better. One of the greatest parts is: We can look back on what we’ve tried and look forward to what we’ll try next. My rating for the app: 10/10. Would definitely recommend.

Source https://greatist.com/live/spice-up-sex-with-an-app?utm_source=rss&utm_medium=rss&utm_campaign=feed_https–greatistcom–

2,500 miles didn’t put a damper on my love life… or sex life. In fact, it was when I was 2,500 miles away from my partner that I experienced the best sexual awakening of my life.

Getting to know a new partner in that way can be awkward, especially when across the country. Establishing an open line of communication is essential regardless of whether you live with your partner or if your partner lives far away.

According to Better Health Australia, “it takes two people to have a relationship and each person has different communication needs and styles. Couples need to find a way of communicating that suits their relationship.”

I found this out when I asked my partner what he was into in an effort to keep the flame burning from across the country. We were a month out before getting to see each other again and I was growing impatient, but my partner felt weird listing off the things he wanted to try with me on the spot.

That’s when one seemingly boring app changed the game for us: Apple Notes.

Recently, Apple updated the app to make it collaborative — if you have an iPhone, you can collaborate on a note with another iPhone user. My partner and I put this new update to good use. On a phone call one night, I suggested we make a list of the things we wanted to try next time we saw each other.

The next day I was blushing on the train.

As I sat on the subway for my daily commute home, I pored over my notes in efforts to clean it up and clear some space on my phone. That’s when I stumbled upon our list and discovered that he had added some things midday.

Hot and bothered on the train, I shifted in my seat until I could get home and call him. When I got home, I realized he was probably still at the office because it was only early afternoon in California. Two can play at that game, I thought. I added something to the list and shot him a text.

<!–[if IE 9]>

<!–[if IE 9]><![endif]–>



<!–


It soon became a game — who could get the other most turned on at the most inappropriate times. It was playful. It was fun. It was hot. Surprising each other midday was one of the many perks of using Apple Notes to collaborate on our sexual bucket list, but it wasn’t the end game.

At the end of the day, we wanted to get to know each other and we wanted to pick up where we left off when we saw each other. Apple Notes helped make this possible. It helped us skip over the clumsy newness of being together again after a long time.

It was like taking our already great sex and decorating it with different toppings. Having only a few days together at a time for a while, it helped make each time different and memorable. So much so that we began to think of our sex like “Friends” episodes: The time where we… well, use your imagination.

Aside from the obvious perks, I learned a lot. I don’t know if you’ve checked out Apple Notes as of late, but these days you can draw, include links, photos, and attach things. Forget high school sex-ed. This is way better.

Before using this app, I thought of myself as someone who knew sex, but I was surprised at how many things I didn’t actually know. Not only did I learn things, but I also opened my mind to things I said I’d never try.

On a long-term scale, I think this has made me a better partner when it comes to communication and compromise. It’s so rewarding to open yourself up and be vulnerable in that way with someone you trust. You may end up surprising yourself.

If you ask me, Apple Notes is the best. For my relationship — for me and my partner — it broke the ice when we struggled to do it ourselves. It helped us get to know each other more intimately. When sex fell flat — as it does for some couples after a while — it made each time better and better. One of the greatest parts is: We can look back on what we’ve tried and look forward to what we’ll try next. My rating for the app: 10/10. Would definitely recommend.

Beginner Body Weight Workout & Exercises: Lose Weight, Build Muscle ANYWHERE!

Source https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

So you want to get in shape, but you have no gym membership and don’t know what to do. 

Ruh roh…

That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me in the photo above, doing push-ups on a cliff in South Africa.

Luckily, you can burn fat, build muscle, and get a great workout by just doing body weight exercises – no gym or workout equipment required.

Cardio can actually be one of the least efficient methods of burning calories (which I explain below). 

Why not give bodyweight training a try and be more efficient with your time?

I realize doing just STARTING bodyweight training can be intimidating, and you’re probably also thinking “this better be worth it!”

I know. I struggled with progress for a decade despite exercising regularly – it’s because I was training the wrong way!

After all, there’s nothing more frustrating than putting in effort for months (or years) and not seeing results. And unfortunately, this is what I see from most people:

Lots of well intentioned – but misguided  – effort when it comes to exercise and no progress!

You probably don’t have years to make the mistakes that I did, and you want to start getting results today. I hear ya!

In addition to the free workout below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

Today however, you can get started with our free bodyweight circuit below in the comfort of your own home: you’ll complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.

Combine that with a good diet and you got yourself a kick-ass plan to follow!

Why BodyWeight Circuits Kick Ass

lego push-up

What makes bodyweight circuits work so well?

Every body weight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.

Essentially, circuit weight training, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than steady cardio. When you strength train, you burn calories.

Then, your body needs to spend hours and hours afterwards rebuilding your muscles, which in turns burns even more calories (they call this the ‘afterburn effect).

As we cover in our Coaching Program and the NF Academy, our nutrition will account for 80-90% of our success or failure when it comes to getting in shape, might as well spend our time exercising being efficient and strong, right?

Want to make better food decisions? Read our Beginner’s Guide to Healthy Eating.

If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, inefficient use of your time.

If you’re a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?

Enter the beginner bodyweight workout.

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout & Exercises

This is a basic body weight circuit.

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, do it again.

If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.

It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, great! That gives you something to work towards.

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:

  • 20 bodyweight squats
  • 10 push ups
  • 20 walking lunges – 10 each leg
  • 10 dumbbell rows (using a gallon milk jug or another weight)
  • 15 second plank
  • 30 jumping jacks

After you’ve completed your workout at home, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.

Generally I like follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.

Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.

An Important Note About Nutrition!

Along with this bodyweight routine, you need to make sure you’re eating properly!

A good workout and crappy diet won’t get you results.

After all, one of the rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t outtrain a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t be helping you lose weight and building muscle.

We’ve actually developed a 10-level nutrition system and mindset blueprint in the Nerd Fitness Academy, but let me break this down into some basics:

  • Eat natural, whole foods whenever possible.
  • Leave the soda, candy, and junk food out of your system.
  • Sugar is worse than Jar Jar Binks – cut back on sugar and liquid calories wherever you can. The stuff is in everything!
  • Swap out the grains on your plate for vegetables when you can.
  • Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

The raw honest truth: how you eat will be responsible for least 80% of your success or failure.

I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.

So if you’re doing this workout program because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

The WORST is dutifully doing this workout routine for months or going to the gym for years and not getting results because you didn’t eat the right way!

That was me – I spent 6 years without results because I didn’t know how to eat correctly to go along with my training!

If you don’t have months or years to make mistakes, and just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

Help Me Help You

Thanks for reading up to this point – I hope you had a great time getting stronger and challenging yourself in a new way. Strength training is one of the pillars of Nerd Fitness – it makes literally every part of life better, will improve your physique, help you lose fat and build strength and muscle, and it can be done quickly, anywhere.

Stick with it! Do this routine a few times a week and note how much better you get at it.

If doing just one circuit of the workout was really challenging, no big deal! Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is “do a bit more than last time.”

We’ve got you covered!

-Steve

PS: If this routine is too easy for you, I have an Advanced Body Weight Circuit too.  You’ve been warned 🙂

PPS: Don’t forget to download this Bodyweight workout sheet so you can print out the sheet and train at home!

###

Source https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

So you want to get in shape, but you have no gym membership and don’t know what to do. 

Ruh roh…

That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me in the photo above, doing push-ups on a cliff in South Africa.

Luckily, you can burn fat, build muscle, and get a great workout by just doing body weight exercises – no gym or workout equipment required.

Cardio can actually be one of the least efficient methods of burning calories (which I explain below). 

Why not give bodyweight training a try and be more efficient with your time?

I realize doing just STARTING bodyweight training can be intimidating, and you’re probably also thinking “this better be worth it!”

I know. I struggled with progress for a decade despite exercising regularly – it’s because I was training the wrong way!

After all, there’s nothing more frustrating than putting in effort for months (or years) and not seeing results. And unfortunately, this is what I see from most people:

Lots of well intentioned – but misguided  – effort when it comes to exercise and no progress!

You probably don’t have years to make the mistakes that I did, and you want to start getting results today. I hear ya!

In addition to the free workout below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!

Today however, you can get started with our free bodyweight circuit below in the comfort of your own home: you’ll complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.

Combine that with a good diet and you got yourself a kick-ass plan to follow!

Why BodyWeight Circuits Kick Ass

lego push-up

What makes bodyweight circuits work so well?

Every body weight exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.

Essentially, circuit weight training, or circuit bodyweight training, burns more calories than interval training, and that in turn burns WAY more calories than steady cardio. When you strength train, you burn calories.

Then, your body needs to spend hours and hours afterwards rebuilding your muscles, which in turns burns even more calories (they call this the ‘afterburn effect).

As we cover in our Coaching Program and the NF Academy, our nutrition will account for 80-90% of our success or failure when it comes to getting in shape, might as well spend our time exercising being efficient and strong, right?

Want to make better food decisions? Read our Beginner’s Guide to Healthy Eating.

If you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy, boring, inefficient use of your time.

If you’re a busy person (and I know you are), why spend hours doing something when you can be MORE efficient and build a better physique with less time?

Enter the beginner bodyweight workout.

I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.

Beginner Body Weight Workout & Exercises

This is a basic body weight circuit.

In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, do it again.

If you’re still able after the 2nd run through, go for a third.

Because all of these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.

It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, great! That gives you something to work towards.

Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.

You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is exactly what you need to do:

  • 20 bodyweight squats
  • 10 push ups
  • 20 walking lunges – 10 each leg
  • 10 dumbbell rows (using a gallon milk jug or another weight)
  • 15 second plank
  • 30 jumping jacks

After you’ve completed your workout at home, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.

Generally I like follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.

Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.

An Important Note About Nutrition!

Along with this bodyweight routine, you need to make sure you’re eating properly!

A good workout and crappy diet won’t get you results.

After all, one of the rules of the Nerd Fitness Rebellion is “you can’t outrun your fork” and you can’t outtrain a bad diet!

This means if you don’t ALSO fix your relationship with food, then all the exercise you do won’t be helping you lose weight and building muscle.

We’ve actually developed a 10-level nutrition system and mindset blueprint in the Nerd Fitness Academy, but let me break this down into some basics:

  • Eat natural, whole foods whenever possible.
  • Leave the soda, candy, and junk food out of your system.
  • Sugar is worse than Jar Jar Binks – cut back on sugar and liquid calories wherever you can. The stuff is in everything!
  • Swap out the grains on your plate for vegetables when you can.
  • Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.

The raw honest truth: how you eat will be responsible for least 80% of your success or failure.

I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.

So if you’re doing this workout program because you’re interested in losing weight, know that training is only 10-20% of the puzzle!

The WORST is dutifully doing this workout routine for months or going to the gym for years and not getting results because you didn’t eat the right way!

That was me – I spent 6 years without results because I didn’t know how to eat correctly to go along with my training!

If you don’t have months or years to make mistakes, and just want your own Yoda to tell you what to do, you’re in the right place!

We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.

Schedule a call with us to learn more by clicking on the image below:

Help Me Help You

Thanks for reading up to this point – I hope you had a great time getting stronger and challenging yourself in a new way. Strength training is one of the pillars of Nerd Fitness – it makes literally every part of life better, will improve your physique, help you lose fat and build strength and muscle, and it can be done quickly, anywhere.

Stick with it! Do this routine a few times a week and note how much better you get at it.

If doing just one circuit of the workout was really challenging, no big deal! Write down how you did, and try to do just 1 more rep or exercise next time through.

The whole point is “do a bit more than last time.”

We’ve got you covered!

-Steve

PS: If this routine is too easy for you, I have an Advanced Body Weight Circuit too.  You’ve been warned 🙂

PPS: Don’t forget to download this Bodyweight workout sheet so you can print out the sheet and train at home!

###

Preventing and Treating Hearing Loss in the Elderly

Source https://www.aplaceformom.com/blog/preventing-and-treating-hearing-loss-in-the-elderly/

Hearing loss in the elderly is common, with more than half of seniors aged 75 and older having some form of the condition. It happens for many reasons, but fortunately, if hearing loss is identified early, the problem can be treated by a physician.
Preventing and Treating Hearing Loss in the Elderly

Read our tips for caregivers on how to prevent and treat hearing loss in the elderly.

Hearing Loss in the Elderly

Hearing loss is one of the top three chronic health conditions in the elderly. It can be caused by damage to the auditory nerve or inner ear, or by sound waves not being able to reach the inner ear. When sound waves can’t reach the inner ear there may be earwax buildup, fluid, infection or a punctured eardrum. These conditions are usually diagnosed and treated by a doctor, leading to the return of clear hearing. Damage to the auditory nerve or inner ear is usually permanent, however.

A lifetime of exposure to everyday conversations and loud noises can wear down the hairs or nerve cells in the ear that transmit the soundwaves to the brain. Once these little hairs are damaged, the sounds don’t come through as clearly anymore.

Since our sense of hearing is constantly active, it is no wonder that after 75 years there is a lot of wear and tear!

Symptoms of Hearing Loss

It is easier to recognize hearing loss in somebody else than it is to realize that you are the one having trouble hearing.

Symptoms of hearing loss can be put into three categories:

1. Trouble hearing conversations.

Someone with hearing loss may often ask people to repeat what is being said. If there are two or more people talking, they may miss much of the conversation. If somebody is moving or turns their head while talking, they may not be heard. The higher pitch voices of children and women are often the hardest to hear.

2. Trouble hearing devices.

Hearing loss can be recognized when a person is either not hearing electronic noises like doorbells or phones or is turning up the volume so loud that others find it uncomfortable. For example, blaring music or TV volume.

3. Trouble in social situations.

You might notice a look of confusion or uncertainty in your parent or senior loved one during conversations in busy settings. Heavy background noise can make it difficult to hear one voice. Your loved one may start avoiding social gatherings because it is so awkward trying to understand people.

If there is ever a sudden hearing loss, this is considered a medical emergency and needs to be assessed by a physician immediately.

When Hearing Loss Affects the Elderly

Hearing loss can lead to depression and isolation with the loss of connected relationships.

When parents or senior loved ones are cut off from regular conversations, there are higher rates of cognitive decline and dementia. Your loved one may also experience a loss in concentration and memory as a result of the hearing loss. By helping to treat hearing loss, you can keep your loved one engaged and interested in the world.

The National Institute on Deafness and Other Communication Disorders reports there is no known way to prevent the normal wear and tear that leads to hearing loss. It is recommended to protect your ears from any loud or prolonged noises by wearing ear plugs or ear muffs.

Any noise that requires you to raise your voice to be heard should be limited.

The Centers for Disease Control and Prevention (CDC) recommends regular quiet time each day. This allows for hearing recovery after being exposed to a high level of noise.

Ways to Prevent and Treat Hearing Loss in the Elderly

The National Institute of Aging recommends that all hearing problems be assessed by a doctor.

Hearing aids are the most common device used to improve hearing loss. Hearing aids can be purchased over the counter, but to get the best fit, you may need to be assessed and fitted by a hearing aid practitioner. Hearing aids are no longer the large, ugly pieces of plastic that squeal at random times. Some hearing aids can be worn completely inside the ear canal and are almost invisible to others. Other hearing aids can be connected directly to your cell phone for better phone conversations.

If a parent or senior loved one has hearing loss, it is important to change how you communicate with them so you don’t miss out on conversations.

Here are five tips to better conversations with hearing loss:

1. Be honest.

Let people know that your loved one has difficulty hearing and most people will try to help by speaking more clearly.

2. Keep it light.

Hearing loss is frustrating, but keeping a sense of humor about the misheard words and misunderstandings can help you continue to enjoy a positive relationship with a parent or senior loved one.

3. Speak clearly.

The ability to hear higher pitches is often lost first. Instead of talking louder, try lowering the tone of your voice and slow your speech slightly. Instead of repeating a sentence, use different words to convey your meaning.

4. Talk face to face.

Look at the person when you are talking, limit background noises and focus on the conversation.

5. Use technology.

If you and your loved one are tech-savvy, consider sending emails or texts to communicate in crowded or loud settings.

Are you a caregiver who is working on preventing or treating hearing loss in the elderly? What suggestions do you have for other caregivers? We would like to hear your tips in the comments below.

Related Articles:

Source https://www.aplaceformom.com/blog/preventing-and-treating-hearing-loss-in-the-elderly/

Hearing loss in the elderly is common, with more than half of seniors aged 75 and older having some form of the condition. It happens for many reasons, but fortunately, if hearing loss is identified early, the problem can be treated by a physician.
Preventing and Treating Hearing Loss in the Elderly

Read our tips for caregivers on how to prevent and treat hearing loss in the elderly.

Hearing Loss in the Elderly

Hearing loss is one of the top three chronic health conditions in the elderly. It can be caused by damage to the auditory nerve or inner ear, or by sound waves not being able to reach the inner ear. When sound waves can’t reach the inner ear there may be earwax buildup, fluid, infection or a punctured eardrum. These conditions are usually diagnosed and treated by a doctor, leading to the return of clear hearing. Damage to the auditory nerve or inner ear is usually permanent, however.

A lifetime of exposure to everyday conversations and loud noises can wear down the hairs or nerve cells in the ear that transmit the soundwaves to the brain. Once these little hairs are damaged, the sounds don’t come through as clearly anymore.

Since our sense of hearing is constantly active, it is no wonder that after 75 years there is a lot of wear and tear!

Symptoms of Hearing Loss

It is easier to recognize hearing loss in somebody else than it is to realize that you are the one having trouble hearing.

Symptoms of hearing loss can be put into three categories:

1. Trouble hearing conversations.

Someone with hearing loss may often ask people to repeat what is being said. If there are two or more people talking, they may miss much of the conversation. If somebody is moving or turns their head while talking, they may not be heard. The higher pitch voices of children and women are often the hardest to hear.

2. Trouble hearing devices.

Hearing loss can be recognized when a person is either not hearing electronic noises like doorbells or phones or is turning up the volume so loud that others find it uncomfortable. For example, blaring music or TV volume.

3. Trouble in social situations.

You might notice a look of confusion or uncertainty in your parent or senior loved one during conversations in busy settings. Heavy background noise can make it difficult to hear one voice. Your loved one may start avoiding social gatherings because it is so awkward trying to understand people.

If there is ever a sudden hearing loss, this is considered a medical emergency and needs to be assessed by a physician immediately.

When Hearing Loss Affects the Elderly

Hearing loss can lead to depression and isolation with the loss of connected relationships.

When parents or senior loved ones are cut off from regular conversations, there are higher rates of cognitive decline and dementia. Your loved one may also experience a loss in concentration and memory as a result of the hearing loss. By helping to treat hearing loss, you can keep your loved one engaged and interested in the world.

The National Institute on Deafness and Other Communication Disorders reports there is no known way to prevent the normal wear and tear that leads to hearing loss. It is recommended to protect your ears from any loud or prolonged noises by wearing ear plugs or ear muffs.

Any noise that requires you to raise your voice to be heard should be limited.

The Centers for Disease Control and Prevention (CDC) recommends regular quiet time each day. This allows for hearing recovery after being exposed to a high level of noise.

Ways to Prevent and Treat Hearing Loss in the Elderly

The National Institute of Aging recommends that all hearing problems be assessed by a doctor.

Hearing aids are the most common device used to improve hearing loss. Hearing aids can be purchased over the counter, but to get the best fit, you may need to be assessed and fitted by a hearing aid practitioner. Hearing aids are no longer the large, ugly pieces of plastic that squeal at random times. Some hearing aids can be worn completely inside the ear canal and are almost invisible to others. Other hearing aids can be connected directly to your cell phone for better phone conversations.

If a parent or senior loved one has hearing loss, it is important to change how you communicate with them so you don’t miss out on conversations.

Here are five tips to better conversations with hearing loss:

1. Be honest.

Let people know that your loved one has difficulty hearing and most people will try to help by speaking more clearly.

2. Keep it light.

Hearing loss is frustrating, but keeping a sense of humor about the misheard words and misunderstandings can help you continue to enjoy a positive relationship with a parent or senior loved one.

3. Speak clearly.

The ability to hear higher pitches is often lost first. Instead of talking louder, try lowering the tone of your voice and slow your speech slightly. Instead of repeating a sentence, use different words to convey your meaning.

4. Talk face to face.

Look at the person when you are talking, limit background noises and focus on the conversation.

5. Use technology.

If you and your loved one are tech-savvy, consider sending emails or texts to communicate in crowded or loud settings.

Are you a caregiver who is working on preventing or treating hearing loss in the elderly? What suggestions do you have for other caregivers? We would like to hear your tips in the comments below.

Related Articles:

My experience with MAGIC

Source https://changingaging.org/blog/my-experience-with-magic/

I signed up for the M.A.G.I.C. Project two-day immersion course at the University of Southern Indiana (USI) not really knowing what to expect. This feeling only intensified once I walked into the class; there were people of all different ages, ethnicities, and walks of life milling around the room. We were greeted by the M.A.G.I.C. […]

The post My experience with MAGIC appeared first on ChangingAging.

Source https://changingaging.org/blog/my-experience-with-magic/

I signed up for the M.A.G.I.C. Project two-day immersion course at the University of Southern Indiana (USI) not really knowing what to expect. This feeling only intensified once I walked into the class; there were people of all different ages, ethnicities, and walks of life milling around the room. We were greeted by the M.A.G.I.C. […]

The post My experience with MAGIC appeared first on ChangingAging.