Most parents believe that they make the mistake of showering their children with material things as an expression of love and concern. Although children will be excited about receiving impressive gifts from time to time, that kind of joy usually fades over time. When your child finds the toy boring and less interesting, your symbol of love will automatically lose its meaning.

Know that money is not an expression of love and affection, especially for children. If he thinks that giving elaborate gifts to his children will make them feel loved, he is sorely mistaken. However, the sad truth remains that many parent-child relationships are based on money and material things.

Thinking that money is everything is something that we have all been led to believe. They made us think that loving our children is equivalent to buying them everything they want, no matter how expensive it is. While this is not really a healthy setup, many families are practicing this flawed tradition.

There are parents who assume that loving their children means buying them the “best”, which also means buying them the most expensive. And if they don’t, they are selfish and insensitive parents. But there are plenty of ways to show your kids you love them without spending a lot of money.

If you have the resources to buy everything your child wants and you think it’s best to do so, then you’re in luck. But then again, there’s a big difference between giving everything to your kids and putting your entire family’s financial future on the line. Risking your family’s financial stability just so you can impress your child’s wishes will not do you or your child any good.

Giving your child everything he wants is encouraging him to have an entitlement mindset, not showing him an expression of love. When you give your children everything they want, they will end up wanting their whole lives. So instead of being self-sufficient, they become demanding and dependent. Instead of striving to work hard, they become lazy and complacent.

Children do not really need material things, but the love and concern of adults. So instead of buying things your kids like, try different activities that will show your kids that you care without having to be too extravagant about it. In reality, the pressure to shower your children with all these material things comes from you, not from them.

Spend quality time with your children and bond as a family through games at home and family nights. There is no need to dine in expensive restaurants; Whip up something at home that you and your kids are sure to enjoy. Play with blankets and pillowcases, organize camps, order pizza and eat ice cream in your pajamas, etc.

Your daughter’s First Communion is a very special event. Seeing her so beautiful in her white communion dress and knowing that she is ready to participate in the Eucharistic celebration can make any parent want to throw a First Communion party! As a proud parent, it’s only natural to want to celebrate your daughter’s First Communion. In fact, many moms and dads prepare weeks or even months in advance for their daughter’s First Communion party. Making the party enjoyable and memorable for your daughter and everyone else may seem like a tall order, but planning and visualizing the event can help make this special party a success. Follow this checklist to help you get started:

Theme
Select an appropriate theme for the party. The theme may be related to First Communion or Easter. You can also go for non-religious themes like princess theme or Alice in Wonderland theme where your daughter and her friends can just wear their favorite girls Easter dresses. Don’t forget to involve your daughter in the planning. Asking her how she feels about a particular topic will help you organize the party better.

invitations
A First Communion party is another wonderful opportunity to bring family and friends together.
Consider inviting special people to your daughter’s First Communion party, as this is also a great time to share with them. Once you’ve drawn up a guest list, find time to call them ahead of time so they can be properly informed about when and where the party will be. Instead of buying expensive cards, send out simple DIY invitations.

coming
Choose a place according to the budget and the space you need. Consider how many people will be coming and what activities are included. Gardens, spacious patios, local parks, and even church meeting rooms are great places for parties that cost little or nothing. If you think cleaning up or preparing food is too much of a task, you can always make a reservation at your favorite restaurant. Most restaurants offer party packages that include entertainment and free use of their banquet rooms. Don’t forget to prepare a mix of upbeat Christian songs for the party. You can also use scented candles, white balloons and ribbons to decorate the place.

food
It is advisable to RSVP your guests. Make a final count of visitors one day before the occasion. Cook or bake any food you can prepare ahead of time. Serve deliciously healthy food that kids love. Get extra party supplies so you don’t have to leave the party if you run out of supplies. To make the table look even more presentable, use a basket of beautiful flowers or fruit as a centerpiece.

Activities
What’s a party without fun games or activities? Who said that daughters with their first communion dresses can not have fun in communions? While her daughter looks perfect in her beautiful dress, don’t forget that she is still a little girl who wants to have fun at her own Communion party. Plan activities that both children and adults will enjoy at the party. Face painting, dancing, playing some fun family games like Pin the Tail and Bible trivia games, even hiring a clown or magician to put on a magic show can almost certainly provide hours of entertainment.

Through his book The Successful Investor: What 80 Million People Need to Know to Invest Profitably and Avoid Big Losses, William O’Neil addresses his advice to all investors, to teach them how to deal with rising and falling markets.

This book is 183 pages long and guides investors to success. It shows you how to keep your profits and, more importantly, how to avoid losses and offset them. The importance of this book stems from the recent market crash and panic that hit all investors, leaving them in real trouble. He simply tells them, “Now, you can win again!”

O’Neil’s book shows you how to earn money consistently. However, his ideas are not about getting rich quick. It takes time, diligence of study and patience along with control of emotions to become an excellent investor. The successful investor combines the technical and fundamental aspects of investing with common sense.

This book contains a large number of charts that make it more reliable for explaining concepts in detail. It is highly recommended for both the intermediate and experienced investor, but is unlikely to suit the novice.

The Successful Investor: What 80 Million People Need to Know to Invest Profitably and Avoid Big Losses Index:

1- Where is the general market going?
2- Use a simple 3 to 1 profit and loss percentage plan
3- How to buy the best stocks at the best time
4- When to sell and realize your big profit while you still have it
5- Manage your portfolio: time-tested methods to maximize results and minimize losses

– Appendix A: How to use the CAN SLIM approach to spot growth stocks
– Appendix B: All about CAN SLIM
– Appendix C: Market Memorandum
– Appendix D: Testimonials for the successful investor
– Appendix E: A strong warning to the wise about bear markets!

Book sample for The Successful Investor: What 80 Million People Need to Know to Invest Profitably and Avoid Big Losses:

“There’s another way the market signals distribution. We call it stalling action. In this case, the market will move up in active trading and then all of a sudden have trouble making much more progress. It doesn’t go down, it just doesn’t short”. it doesn’t go up much compared to the previous day or two. An example would be a market that has a clear uptrend for several weeks but then gains 40 points on heavy volume one day and the next day goes up to 30 or 40 but closes ahead only a point or two on equal or heavier trading. than the day before.”

Deer traditions go back even before early Roman civilization. The stag party is known as a stag party in Australia, a stag party in South Africa and America, a stag party in the UK. The word deer is associated with manhood. The correlation is relatively old when deer were supposed to be very virulent in their abilities to court the female counterpart.

The tradition is observed even today, but has taken a more elaborate and extravagant form. Previously it used to be more of the ‘night before the wedding’ celebration, which was more proper in the sense of a stag party. These days, guys are very careful not to plan the party too close to the wedding. No bride would want her husband to be half intoxicated with a terrible headache and unable to pronounce the vows!

Traditions differ in various countries. In European countries like France, the French terminology for bachelor party would translate to bachelor’s burial. Pretty dramatic, but it’s also true.

The tradition seems to be more or less the same all over the world. The day begins with a light gathering and fun activities. The activities part is sometimes typical of the region. Mainly it would involve doing things that a married man can never do at any point in his life. This would translate into adventure sports and dangerous but fun activities.

In Argentina, the groom-to-be is stripped of his clothes and driven naked in a car around town to let all the people know the guy is going to get hooked! Such pranks are also common in other countries, where the groom-to-be is said to be tied to a bare pole.

It is said that in Switzerland, random squares are drawn on the groom’s pants and he is taken to a bar, where the girls are asked to cut out the patches with scissors!

Another common custom is to dress the boy in funny clothes that say funny messages. For an extreme makeover, the deer dresses up as a woman! When else can you see your best friend dressed in ‘man’kinis and G-strings!

The bachelor party is usually a blur for most. This is an extreme binge with pub crawls. This may or may not involve strippers.

The ultimate essence of the bachelor party is having a fun time at the groom’s expense!

Can you be a best friend and a mother to your child? I remember as a kid I went through that phase where I wasn’t happy with my parents. I didn’t really talk to them about anything that was really going on in my life or share my feelings. Over time, I really found a best friend in my mother. What a gift this was to me! We went to many places together like shopping, to the movies and at home we watched television together. How angry I was with myself for having wasted so many years not treasuring her or sharing my life with her.

When I had my children I promised myself that I would do my best to be not only a good mother, but also a better friend. My mother passed away at a young age by today’s standards and I was heartbroken to think of the time lost in my younger years. This would mark the path I set out to follow and it would be for my children what my mother was for me, who was my best friend.

To understand and follow this concept, of course, parenting must come first. There still has to be discipline and rules. This does not mean that you always say yes to your child when he asks you for something. This goes far beyond his usual daily family life. I have made an effort to truly listen to my children, yes this can be difficult at times, especially now that I have my teenage daughter telling me things that must almost make my eyes pop out of my head. Ever since they were little, I made it a point to go into their rooms and talk to them about their day, not just about schoolwork and what they were feeling at the time. When they told me secrets, yes, for the most part I kept them, unless it was something that really needed to be shared.

Whenever I could, I made it a point to spend time alone with them outside of the house. This could be a trip to the store or a meal, with just one of them so they would have me to themselves and talk freely. For my teenage son, I go to his room and have what we call “Pow Wow’s” where he can ask me anything and I do my best to answer his questions honestly. Now his friends come over and invite me into the living room to ask them questions they’re afraid to ask their own mothers. By gaining my daughter’s trust, we would continue to grow closer and closer. She knew I was someone she could turn to and wouldn’t judge me, but would listen and really help with experienced advice. I also got to be the designated parent to do all the driving for them, sometimes at crazy times I might add.

This is something that I was lucky enough to start very early with my children, this is not to say that it doesn’t work when they are older, as I am living proof that it does, having lost so many years of time with my mother as my best friend as well. Personally, I think maybe it would have happened before her if I had been more comfortable with her during those difficult teenage years. The years go by very quickly and there is no better time than today to make the effort, take the necessary steps and choose to be part of your child’s life, instead of seeing it from outside her world. Of course, remember that you are still the father, but with trust, time, and love, you might as well be best friends with him.

Have you ever tried to read words backwards? I tried it once when I was a kid. My name was Ilek. My cat’s name backwards was Niffum, and my favorite food was etalocohc. He was going around saying words that no one else understood. It was like speaking my own language.

But then I came across some very surprising words that stayed the same when I read them backwards. “Daddy” stayed daddy and “mommy” stayed mommy, and even my friend Hannah stayed the same! I didn’t know it then, but I had discovered the cool world of palindromes.

What is a palindrome?

Palindromes stay the same when you read them forwards or backwards. They can be words:

eye

pop

Radar

They can be phrases or sentences:

never even or odd

don’t nod

Was that a cat I saw?

Do geese see God?

They can be numbers:

505

62326

12:21

And some palindromes are even the same forwards, backwards, backwards, and backwards:

108801

call for help

MIDDAY

palindrome magic trick

Here’s a trick you can do to turn almost any number into a palindrome. First, think of a number and write it down:

3241

Then, write that number backwards and add the two:

3241

+ 1423

4664

In some cases, it doesn’t work the first time. When that happens, keep reversing and adding numbers until you get your palindrome:

4972

+ 2794

7766

+6677

14443

+34441

48884

Are you a palindromaniac?

Warning: palindromes can be addictive! Some people start looking for them everywhere and can go a little crazy searching for palindromes.

You may be at risk of being a palindromaniac if:

• You have friends named Ana, Eve, Izzi, Otto or Bob.
• Your favorite times of the day are 10:01, 11:11, 5:55, etc.
• You love kayaking and have always wanted to drive a race car.
• Your favorite car is a Toyota.

Know more

Fill your palindromania with these books and resources:

for young children: Mom and dad are palindromesby Mark Shulman and Adam McCauley, gold If you were a palindrome, by Michael Dahl. These two fun picture books are a great introduction to the world of palindromes for children.

For older children and adults: Jon Agee is the king of palindrome books as Go hang a salami, I’m a lasagna pigY palindromania. Cartoony line art meets quirky captions for a little fun.

Everyone is probably dreaming of a slim and athletic body or just to look and feel slimmer in their clothes. Although proper diet and exercise have been shown to be beneficial to health in many ways, weight loss success seems to be elusive. Reasons can range from a lack of willpower to stick to a diet, to a lack of determination to exercise, but one of the biggest reasons is low self-esteem and a lack of acceptance that results are possible, but long term with small and constant changes.

Drastic short-term weight loss is sometimes featured on TV shows and in magazines, but it’s more reasonable to accept that sensible weight loss programs have more modest goals and are based on self-esteem and positive body image.

No one except yourself can make you healthier or change your attitude. You may just need some extra support and some professional experience to become more confident in deciding what’s right for you. That support can come from family, friends, or the workplace. Workplace wellness programs make sense for companies, because the resources invested can be well rewarded: healthier, more united and productive employees, reduced health care costs, etc.

Positive influences, at your workplace or elsewhere, can make all the difference in your weight-loss efforts: If you feel good about your body, you tend to have high self-esteem. In today’s modern culture, youth and physical attractiveness are highly desired: women may feel pressure to be young and glamorous, while men may worry about beer belly, hair loss, or short stature.

Such concern over body image, especially for women, can start early and have serious consequences. A girl concerned about her weight can later lead to poor eating habits, which can eventually result in bone loss. While proper nutrition and regular exercise (cardio and resistance training) promote bone health along with many other benefits.

The three main areas essential to achieving and maintaining a healthy weight are:

• What you will eat: food choices, cooking and preparation, and how you enjoy your meal;
• Physical activity: how much you move, what activities you choose to participate in, and how much intentional physical exercise you do;
• Attitude: how you deal with self-esteem issues and different psychological barriers.

Rapid weight loss is often unrealistic for most people. Healthy weight loss is generally estimated at no more than two pounds per week, indicating a slow and gradual process. Many people may underestimate celebrating small victories and reinforcing the progress of others. Caring people can give you the emotional stimulation and support you need to be successful.

In reality, true well-being can be the result of the interaction between multiple components: physical, emotional, environmental, spiritual, social, professional, etc.

Here are some key weight loss motivation ideas to improve your abilities to build a healthy body image and self-esteem:

• Be independent of what the scale may say. – Get rid of negative thoughts and subconscious prejudices. Learn to appreciate your efforts and appreciate even small improvements, feel good in your body and enjoy what you are doing “right now”, in the present time.
• Achieve peace and accept yourself as you are. – Establish acceptance of your body image in the present way. Self-acceptance allows you to channel your energy into real changes in behavior, instead of struggling with negative thoughts like: “I would, I could, I should.”
• Create a positive mental outlook. – The attitude, desire and conscious effort you put into a situation largely determines the outcome and furthermore affects whether you will expect good results or be put off by negative ones.
• Encourage yourself with positive self-talk. – Positive self-talk can reinforce qualities and abilities within you. Self-talk messages like “Never back down” or “Don’t give up” can affect your unconscious mind and can improve your confidence and determination, but you should think of a way to constantly remind yourself of those mottos.
• Try to stay away from comparisons. – Beauty (and body shape and image) is a multidimensional combination of a variety of aspects, qualities and attributes, and depends on an individual basis that is in a constant state of change. Recognize your unique personal expressions of beauty and monitor your own physical, mental and then visual progress.
• Build your self-confidence and trust yourself. – No matter how difficult it is, every time you attempt a task that is outside of your comfort zone and achieve even the slightest bit of success, you can experience a greater degree of confidence and inner satisfaction.
• Reward yourself for the missions you have completed – Allow and prepare positive incentives to keep you up to date with your weight loss progress, to recognize the effort you are putting into your body image program.
• Give yourself and others a compliment. – Recognize the positive result of their efforts for their personal well-being and give and receive compliments regularly.
• Share your interest and progress with others. – Sharing your healthy living goals with others can help you stay on track with your weight loss routine. Appreciate the benefits that supportive friends, family, and colleagues can bring to your life. Take time to be in regular contact with nature and the environment, which can help you relax and “recharge your batteries.”

The outdoor billboard industry offers the chance to earn a substantial monthly income as well as build huge capital on a billboard pool. Four of the Forbes 400 made the list from earnings in the billboard industry, including one billionaire: John Kluge. Even Ted Turner made his first fortune from it in the outdoor billboard industry. But how can the average person break into the billboard industry with little to no capital? Fortunately, there are several ways.

Flipping Billboard Leases

The real way to get into the “zero down” industry is to get land leases and permits to build billboards, and then sell them to other billboard companies. This has been standard industry practice for decades. A decent billboard land lease and permit will bring in between $15,000 and $30,000, with a lesser location worth around $5,000 and a fantastic location bringing in $100,000 or more.

There is only about $100 worth of tools needed to change billboard leases. The big investment is your time to learn how to do it. Courses are available online that can teach you the techniques and strategies needed to locate and negotiate advertising land leases.

Purchase of abandoned billboard structures

Many old wooden billboards lie abandoned along major highways and byways, mostly in areas outside of major cities. These signs were often built for certain restaurants or other chains that no longer exist, such as many Stuckey franchises. Although these signs are often not used, the permits are still in full force and effect. Many times, you can sign a new land lease with the property owner and purchase the abandoned structure from its former owner. In most cases, the sign needs few significant repairs to return to service. You can often buy these sign structures for $1,000 or so, and the profits are huge.

Construction of new wooden billboard structures.

There are opportunities in many markets to build old-fashioned wooden billboards on highways and main roads. These signs are inexpensive to build (between $4,000 and $8,000 total cost) and rent for about $2,000 per year per side. After expenses, they make about $3,000 a year. This is a return level of around 50% per year or more. While this may not seem significant right away, if you have twenty or thirty posters, earning $60,000 to $90,000 per year, it sure is. Keep in mind that these types of signs are rented annually, so you will only have to be involved in running the sign once a year.

conclusion

There are several different options for getting into the outdoor billboard business with little to no capital. The industry is not just steel and expensive monopoly structures. There are attack strategies to suit all budgets and the opportunities are limitless. Shouldn’t you check your options?

The ear is a very sensitive organ; it is the home of one of the most important senses of the human body – the sense of hearing. Due to its delicate nature, there are several problems that can occur with the human ear. One of the most common problems occurs when the ear becomes infected. In severe cases, pus formation may occur. Such ear inflammations commonly occur in children.

All ear infections and earaches are collectively known as Putikarna in Ayurveda. They are usually caused by the vice of kapha dosha, which is the element of the body that coordinates the earth and water elements of the body. Therefore, a person with ear problems must be careful not to further aggravate the kapha dosha.

The cold season is usually associated with ear problems. In some people, earache infections are associated with common colds that occur in the early winter months. This is most commonly seen in children. But in children, common colds must be treated promptly, or the inflammation could cause permanent damage to hearing.

The formation of pus is mainly associated with children. This is a serious case of ear infection that needs to be treated promptly. When there is a pus infection, there will be a cough and the child will most likely also have a fever. This is due to the vice of kapha dosha.

Useful Herbs for Treating Earaches and Infections

– Bael (Aegle marmelos) The root of the bael tree is uniquely used to treat ear problems. A stiff root of the tree is dipped in neem oil and lit. The oil that drips from this root is dropped into the ear. This produces tremendous relief from earaches and infections.

– Bishop’s wort (Trachyspermum ammi) Bishop’s wort is very effective in treating congestion in the ears. About a teaspoon is heated in 30 milliliters of milk. The juice of the herb is allowed to soak into the milk. This is then used as ear drops.

– Holy basil (Ocimum sanctum) Holy basil, or tulsi as it is called in Hindi, is beneficial for ear problems. The juice extracted from its leaves should be used as ear drops. It has added benefits in children suffering from ear problems.

– Neem (Azadirachta indica) Neem has antiseptic properties so it can kill the organisms that cause ear infections. It is effective by itself. To enhance its effects, it can be taken with bael root as mentioned above.

Dietary Treatments for Earaches and Infections

The diet that a patient with ear problems takes should be such that it does not vitiate the kapha dosha, which is responsible for them. The following dietary guidelines should be followed:-

– Acidic foods should be avoided as they vitiate kapha. These include curd and bitter-tasting fruits.

– Bananas, watermelons, oranges, papayas and cucumbers should be avoided. These foods can increase your chances of getting the common cold. This would aggravate the ear problem. For the same reason, all refrigerated foods should also be avoided.

– Valuable foods during ear problems are onion, ginger and garlic. Turmeric is also very good and should be used to flavor foods.

Ayurvedic Treatments for Earaches and Infections

Most ear problems are treated with Lakshmi Vilas rasa. This is prescribed for both adults and children. In adults, the dose is one pill three times a day. It is a bitter drink, so to reduce its bitterness it is taken with honey. In children, the dose is reduced.

For external use, Nirgundi is prescribed. Nirgundi oil extract is boiled with mustard oil. The solution is used as external ear drops. The drops are usually prescribed to be used twice a day.

home remedies for earaches and infections

– Make a fine mixture of turmeric and burnt alum (alum that has been allowed to swell). Introduce this mixture slowly into the ear.

– Mixing Indian barberry and honey in breast milk and putting it on infected ears provides benefits.

– Put a little fenugreek in cow’s milk. This can be used to put drops in infected ears.

– Bilwa root paste is boiled with mustard oil. After filtering, this oil is used as ear drops.

– A single piece of cloves is sautéed in sesame oil. Three to four drops of this are put into the ear. This method provides immense relief from ear problems.

– A simple remedy is to use ginger extract as ear drops. Onion juice can also be used in a similar way, but must be heated.

Ear infections can cause itching or pain. Therefore, there is a tendency for the child to scratch his ear or stick his fingers into the Eustachian tube. This should be strictly avoided as dirt on the fingers will further aggravate the infection. Also, by doing so, the person increases the chances of infecting others.

People with hearing problems should take care to stay as far away from the cold as possible. They should avoid bathing until the ear problems are treated. They should wear warm clothing and avoid eating cold food.

Starting

Set clear exercise goals and start with some basic exercises. It is recommended to start with a full body strength training program, done 2-3 times per week, or a basic split workout (such as upper/lower). Objectives should be specific and measurable. Write down some long-term goals and develop short-term goals that will help you achieve them. Day by day, week by week, you can achieve these goals. Progress will become addictive! It will help to take notes on how your exercise and nutrition are going each day or each week. This can help you chart your progress and measure it easily.

Getting proper nutrition and rest are the other main components of any successful fitness program.

Nutrition

It is possible to prepare healthy meals very cheaply, using basic foods such as beans and rice. There are many “cheap recipes” online that are easy to prepare, such as quick and healthy salads, bowls, and snacks. Check the price per ounce of each ingredient if possible and find out which one is in your budget. Of course, feel free to modify the recipes based on your personal tastes and/or any food allergies you may have. Gradually replace processed foods with a variety of affordable whole foods.

Recovery time

It is important to take at least one day off from training each week. Physical activity that isn’t too demanding, such as walking or stretching, is also fine on days off. Schedule a download week after every 4-6 weeks, or more often if needed, to recover and rebuild. You can use one or more offloading protocols or just take a week of “active rest.” In either case, focus on mobility work and therapeutic modalities.

Unloading protocols include, but are not necessarily limited to: less volume (sets/reps), less frequency (training days per week), less intensity (regressions of any kind), less variety (less exercises)

Active Rest: Ideas include, but are not limited to, impromptu games of your favorite athletic sport, taking a yoga class, taking a short walk, and doing yard work or housework. If you are physically fit and used to a heavy workload, you can train up to 6 days a week while still playing an athletic sport. Of course, in this case, it is even more important to pay attention to your body. Get enough sleep and have quality nutrition.

General Training Tips

Always make sure to heat properly.

Wear sneakers and comfortable clothes. Some forms of exercise will require certain clothing. Carry an exercise towel with you if needed, and stay hydrated, especially when exercising outside in hot weather.

Safety Precautions – These include, but are not limited to, sunscreen or insect repellant spray, having emergency contact information with you at all times, checking the safety of the training area, practicing situational awareness, adapting training habits, and adapting your training to the weather.

During workouts – 1) Active rest between sets and between exercises. Walk around your workout area and/or do light stretches to keep your circulation active and your muscles relaxed. 2) Take deep breaths during exercise and take breaks to stretch when necessary. 3) Don’t push through pain or signs of overtraining.

Designate an area in your home to exercise. It can be as simple as floor space! Also check your local parks and recreation departments if you want to train outdoors. Look online for local fitness groups or classes. Also, recreation departments often have a variety of activities to choose from. Some churches offer free exercise classes.

Options for finding cheap or free exercise equipment include: searching Craigslist, checking out free stuff groups on Facebook, or signing up for Freecycle and asking.

Some ideas for when you hit a plateau: lighten the intensity and focus on form, do plateau-breaking workouts, change exercises or other variables in a workout

warming tips

Proper warm-up prevents injuries, gives you energy for training, and improves muscle elasticity. Start with an exercise that gets your heart rate up and your blood flowing, to warm up for stretching and training. Ideas include brisk walking, cardio, jumping rope, small space exercises, and light calisthenics. Next, perform joint rotations, such as shoulder rolls. This helps lubricate the joints with synovial fluid and increases blood flow to the muscles.

Start stretching after joint rotations. Stretch only for mild to moderate discomfort. Pain is a sign that something is wrong or that you are overstretching. Gradually increase your range of motion and balance. Try to stretch as many muscles and joints as you can before a workout, or whenever you feel up to it. However, if the time is short, at least stretch the body parts you will be working on. After stretching, do your warm-up sets and then your work sets. Also, stretch lightly after each workout.

The use of cushions is recommended for greater comfort and to facilitate certain stretches. Folded towels and pillows work great. You can also use yoga straps, blocks, and/or bolsters if you already have some, but these are not strictly necessary.

Ideas for cardio include brisk walking, jogging, high-intensity interval training, and small space exercises done at a fast pace. Some ideas for exercises in small spaces: animal movements (like crawling like a bear and bunny hops), “mountain climbers”, jumping rope, running in place, jumping jacks, burpees and agility exercises that can be done in a small space. You can use small space drills to focus more on agility, mobility, cardio, or a combination.

lifestyle tips

Eat a variety of whole foods

Avoid empty calories

Take the time to read product labels.

Take a B12 supplement or Super B-Complex daily

Try to walk and/or stretch every day.

Big changes don’t have to be done all at once; Small changes from day to day add up Shake things up from time to time to increase motivation

Keep long-term goals in mind – consistency is key

Allow time each week to relax and be mindful