Calisthenics for Beginners – by Matt Schifferle

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For those who are curious to take up calisthenics, for its famed benefit to many kinds of health, this is a great starter-book.

First, what kind of benefits can we expect? Lots, but most critically:

  • Greater mobility (as a wide range of movements is practiced, some of them stretchy)
  • Cardiovascular fitness (calisthenics can be performed as a form of High Intensity Impact Training, HIIT)
  • Improved muscle-tone (because these are bodyweight strength-training exercises—have you seen a gymnast’s body?)
  • Denser bones (strong muscles can’t be built on weak bones, so the body compensates by strengthening them)

A lot of the other benefits stem from those, ranging from reduced risk of stroke, diabetes, heart disease, osteoporosis, etc, to improved mood, more energy, better sleep, and generally all things that come with a decent, rounded, exercise regime.

Schifferle explains not just the exercises, but also the principles, so that we understand what we’re doing and why. Understanding improves motivation, adherence, and—often—form. Exercise diagrams are clear, and have active muscle-groups highlighted and color-coded for extra clarity.

As well as explaining exercises individually, he includes three programs, increasing in intensity. He also offers adjustments to make exercises easier or more challenging, depending on the current condition of your body.

The book’s not without its limitations—it may be a little male-centric for some readers, for instance—but all in all, it’s a very strong introduction to calisthenics… Enough to get anyone up and running, so to speak!

Get started with “Calisthenics for Beginners” from Amazon today!

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  • 7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline

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    Valeriia Veksler is a registered nurse with a background in cosmetic medicine. She’s been practicing for 7 years, and on the strength of that, is going to teach us how to give our face some love for 7 minutes:

    The routine, step by step

    Preparation: clean your face and apply your usual moisturizer. Breathe deeply: Inhale through the nose, exhale to release tension.

    Neck massage: use fingertips in circular motion from the bottom of the neck to the hairline and back for 30 seconds. This helps promote blood flow to the face.

    Sternocleidomastoid massage: use knuckles to massage in circles from the sternal area up to the jawline and down to the collarbone for 30 seconds. Keep posture straight, shoulders down, and relax muscles.

    Collarbone pressure: apply and release pressure with fingertips above the collarbones for 30 seconds. This stimulates lymphatic flow and helps reduce puffiness.

    Under-chin massage: use knuckles to massage side-to-side under the chin for 30 seconds. Relax the under-chin area and promote lymphatic drainage.

    Jawline massage: with knuckles, massage from the chin towards the ears in circular motion for 30 seconds. Relax the jaw.

    Nasolabial fold and nose massage: place index fingers near nostrils and move mouth in a “O” shape, then massage around the nostrils and up the nose for 30 seconds.

    Smile line lift: press palms on the smile lines and slide hands up towards the temples for 30 seconds. This helps lift the face and sculpt cheekbones.

    Under-eye massage: use index fingers in a hook shape, massaging under the eyes along the bone structure for 30 seconds. This promotes blood flow and lymphatic drainage.

    Temple lift: use fingertips to lift the area near the left temple for 30 seconds, then assist with the opposite hand to lift further. Repeat on the other side. This reduces crow’s feet and lifts the corners of the eyes.

    Forehead lift: place hands on the forehead, lock fingers, and gently elevate the skin upwards. Glide fingers towards the hairline for 30 seconds. This promotes blood flow and smooths the forehead.

    Relax 11 Lines: place fingers at the center of the forehead, gently press into the tissue, and let them glide away from each other towards the eyebrows for 30 seconds.

    Bonus:

    • Ensure good posture throughout.
    • Relax, stay mindful, and breathe deeply during the exercises.
    • Feel the warmth and energy from improved circulation, after the routine.

    For more on all of this plus a visual demonstration of everything, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

    Take care!

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  • PCOS Repair Protocol – by Tamika Woods

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    PCOS (Polycystic Ovary Syndrome) affects about 1 in 5 women, and the general position of the medical establishment is “Oh dear, how sad; never mind”.

    …which leaves a lot of people suffering with symptoms with little to no help.

    This book looks to address that, and while it doesn’t claim to cure PCOS, it offers a system for managing (including: reducing) the symptoms. The author, a clinical nutritionist by academic background, tackles this in large part via being mindful about what one eats, in the context of the gut and endocrine system specifically.

    It’s not just “have a gut healthy diet and eat foods with these nutrients”, though (although yes: also that). Rather, the author walks us through in-depth quizzes and lab testing advice, to advise the reader on how to understand the root cause of your PCOS symptoms, and then address each of those with an individualized management plan.

    The style is on the low-end of pop-science, notwithstanding the clinically-informed content. For those who like a very chatty informal approach, you’ll find this one perfect. For those who don’t, well, you won’t find this one perfect, but you will most likely find it informative all the same.

    Bottom line: if you or someone you care about (do you know 5 women?) has PCOS, the information in here could make a difference.

    Click here to check out PCOS Repair Protocol, and suffer less!

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  • Is it OK to lie to someone with dementia?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There was disagreement on social media recently after a story was published about an aged care provider creating “fake-away” burgers that mimicked those from a fast-food chain, to a resident living with dementia. The man had such strict food preferences he was refusing to eat anything at meals except a burger from the franchise. This dementia symptom risks malnutrition and social isolation.

    But critics of the fake burger approach labelled it trickery and deception of a vulnerable person with cognitive impairment.

    Dementia is an illness that progressively robs us of memories. Although it has many forms, it is typical for short-term recall – the memory of something that happened in recent hours or days – to be lost first. As the illness progresses, people may come to increasingly “live in the past”, as distant recall gradually becomes the only memories accessible to the person. So a person in the middle or later stages of the disease may relate to the world as it once was, not how it is today.

    This can make ethical care very challenging.

    Pikselstock/Shutterstock

    Is it wrong to lie?

    Ethical approaches classically hold that specific actions are moral certainties, regardless of the consequences. In line with this moral absolutism, it is always wrong to lie.

    But this ethical approach would require an elderly woman with dementia who continually approaches care staff looking for their long-deceased spouse to be informed their husband has passed – the objective truth.

    Distress is the likely outcome, possibly accompanied by behavioural disturbance that could endanger the person or others. The person’s memory has regressed to a point earlier in their life, when their partner was still alive. To inform such a person of the death of their spouse, however gently, is to traumatise them.

    And with the memory of what they have just been told likely to quickly fade, and the questioning may resume soon after. If the truth is offered again, the cycle of re-traumatisation continues.

    older man looks into distance holding mug
    People with dementia may lose short term memories and rely on the past for a sense of the world. Bonsales/Shutterstock

    A different approach

    Most laws are examples of absolutist ethics. One must obey the law at all times. Driving above the speed limit is likely to result in punishment regardless of whether one is in a hurry to pick their child up from kindergarten or not.

    Pragmatic ethics rejects the notion certain acts are always morally right or wrong. Instead, acts are evaluated in terms of their “usefulness” and social benefit, humanity, compassion or intent.

    The Aged Care Act is a set of laws intended to guide the actions of aged care providers. It says, for example, psychotropic drugs (medications that affect mind and mood) should be the “last resort” in managing the behaviours and psychological symptoms of dementia.

    Instead, “best practice” involves preventing behaviour before it occurs. If one can reasonably foresee a caregiver action is likely to result in behavioural disturbance, it flies in the face of best practice.

    What to say when you can’t avoid a lie?

    What then, becomes the best response when approached by the lady looking for her husband?

    Gentle inquiries may help uncover an underlying emotional need, and point caregivers in the right direction to meet that need. Perhaps she is feeling lonely or anxious and has become focused on her husband’s whereabouts? A skilled caregiver might tailor their response, connect with her, perhaps reminisce, and providing a sense of comfort in the process.

    This approach aligns with Dementia Australia guidance that carers or loved ones can use four prompts in such scenarios:

    • acknowledge concern (“I can tell you’d like him to be here.”)
    • suggest an alternative (“He can’t visit right now.”)
    • provide reassurance (“I’m here and lots of people care about you.”)
    • redirect focus (“Perhaps a walk outside or a cup of tea?”)

    These things may or may not work. So, in the face of repeated questions and escalating distress, a mistruth, such as “Don’t worry, he’ll be back soon,” may be the most humane response in the circumstances.

    Different realities

    It is often said you can never win an argument with a person living with dementia. A lot of time, different realities are being discussed.

    So, providing someone who has dementia with a “pretend” burger may well satisfy their preferences, bring joy, mitigate the risk of malnutrition, improve social engagement, and prevent a behavioural disturbance without the use of medication. This seems like the correct approach in ethical terms. On occasion, the end justifies the means.

    Steve Macfarlane, Head of Clinical Services, Dementia Support Australia, & Associate Professor of Psychiatry, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Procrastination, and how to pay off the to-do list debt

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    Procrastination, and how pay off the to-do list debt

    Sometimes we procrastinate because we feel overwhelmed by the mountain of things we are supposed to be doing. If you look at your to-do list and it shows 60 overdue items, it’s little wonder if you want to bury your head in the sand!

    “What difference does it make if I do one of these things now; I will still have 59 which feels as bad as having 60”

    So, treat it like you might a financial debt, and make a repayment plan. Now, instead of 60 overdue items today, you have 1/day for the next 60 days, or 2/day for the next 30 days, or 3/day for the next 20 days, etc. Obviously, you may need to work out whether some are greater temporal priorities and if so, bump those to the top of the list. But don’t sweat the minutiae; your list doesn’t have to be perfectly ordered, just broadly have more urgent things to the top and less urgent things to the bottom.

    Note: this repayment plan means having set repayment dates.

    Up front, sit down and assign each item a specific calendar date on which you will do that thing.

    This is not a deadline! It is your schedule. You’ll not try to do it sooner, and you won’t postpone it for later. You will just do that item on that date.

    A productivity app like ToDoist can help with this, but paper is fine too.

    What’s important here, psychologically, is that each day you’re looking not at 60 things and doing the top item; you’re just looking at today’s item (only!) and doing it.

    Debt Reduction/Cancellation

    Much like you might manage a financial debt, you can also look to see if any of your debts could be reduced or cancelled.

    We wrote previously about the “Getting Things Done” system. It’s a very good system if you want to do that; if not, no worries, but you might at least want to borrow this one idea….

    Sort your items into:

    Do / Defer / Delegate / Ditch

    • Do: if it can be done in under 2 minutes, do it now.
    • Defer: defer the item to a specific calendar date (per the repayment plan idea we just talked about)
    • Delegate: could this item be done by someone else? Get it off your plate if you reasonably can.
    • Ditch: sometimes, it’s ok to realize “you know what, this isn’t that important to me anymore” and scratch it from the list.

    As a last resort, consider declaring bankruptcy

    Towards the end of the dot-com boom, there was a fellow who unintentionally got his 5 minutes of viral fame for “declaring email bankruptcy”.

    Basically, he publicly declared that his email backlog had got so far out of hand that he would now not reply to emails from before the declaration.

    He pledged to keep on top of new emails only from that point onwards; a fresh start.

    We can’t comment on whether he then did, but if you need a fresh start, that can be one way to get it!

    In closing…

    Procrastination is not usually a matter of laziness, it’s usually a matter of overwhelm. Hopefully the above approach will help reframe things, and make things more manageable.

    Sometimes procrastination is a matter of perfectionism, and not starting on tasks because we worry we won’t do them well enough, and so we get stuck in a pseudo-preparation rut. If that’s the case, our previous main feature on perfectionism may help:

    Perfectionism, And How To Make Yours Work For You

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  • Black Bean & Butternut Balti

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Protein, fiber, and pungent polyphenols abound in this tasty dish that’s good for your gut, heart, brain, and more:

    You will need

    • 2 cans (each 14 oz or thereabouts) black beans, drained and rinsed (or: 2 cups black beans, cooked, drained, and rinsed)
    • 1 butternut squash, peeled and cut into ½” cubes
    • 1 cauliflower, cut into florets
    • 1 red onion, finely chopped
    • 1 can (14 oz or thereabouts) chopped tomatoes
    • 1 cup coconut milk
    • ½ bulb garlic, crushed
    • 1″ piece of fresh ginger, peeled and finely chopped
    • 1 fresh red chili (or multiply per your preference and the strength of your chilis), finely chopped
    • 1 tbsp black pepper, coarse ground
    • 1 tbsp garam masala
    • 2 tsp cumin seeds
    • 2 tsp ground coriander
    • 1 tsp ground turmeric
    • 1 tsp ground paprika
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Juice of ½ lemon
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 400℉ / 200℃.

    2) Toss the squash and cauliflower in a little olive oil, to coat evenly. No need to worry about seasoning, because these are going into the curry later and will get plenty there.

    3) Roast them on a baking tray lined with baking paper for about 25 minutes.

    You can enjoy a 10-minute break for the first 10 minutes of that, before continuing, such that the timing will be perfect:

    4) Heat a little oil in a sauté pan (or anything that’s suitable for both frying and adding volume; we’re going to be using the space later; everything is going in here!) and fry the onion on medium for about 5 minutes, stirring well.

    5) Add the spices/seasonings, including the garlic, ginger, and chili, and stir well to combine.

    6) Add the tomatoes, beans, and coconut milk, and simmer for 10 minutes. You can add a little water at any time if it seems to need it.

    7) Stir in the roasted vegetables (they should be finished now), and heat through. Add the lemon juice and stir.

    8) Serve as-is, or with your preferred carbohydrate (we recommend our Tasty Versatile Rice recipe), or if you have time, keep it warm for a while until you’re ready to use it (the flavors will benefit from this time, if available).

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Visceral Belly Fat & How To Lose It

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    Visceral Belly Fat & How To Lose It

    We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

    So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

    What is visceral fat?

    First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

    Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).

    Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

    So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

    So what can we do?

    Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

    Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

    Cut alcohol use

    This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

    Get better sleep

    You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

    So, the verdict is clear: you snooze, you lose (visceral fat)!

    Tweak your diet

    You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

    If you’d like to learn more and enjoy videos, here’s an informative one to get you going!

    Click Here If The Embedded Video Doesn’t Load Automatically!

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