Fasting plays a pivotal role in gut health by giving the digestive system a much-needed break, allowing for the repair and regeneration of the gut lining. This pause in digestion can lead to improved nutrient absorption, a balanced gut microbiome, and a reduction in inflammatory gut issues, contributing to overall digestive wellness.

Renewing the Gut: The Healing Powers of Fasting

Regular fasting contributes to significant cardiovascular benefits, including lower blood pressure, decreased cholesterol levels, and reduced inflammation. These changes help in mitigating the risk factors associated with heart disease, promoting a healthier heart and circulatory system.

Heart Health Boost: Fasting's Cardiovascular Benefits

Fasting initiates cellular processes that not only help in breaking down and eliminating damaged cells but also play a crucial role in protecting and maintaining muscle protein. Activation of certain genes during fasting periods ensures muscle integrity and function, countering the misconception that fasting leads to muscle loss.

Preserving Strength: How Fasting Protects Muscle Protein

Emerging research suggests that fasting can lower the risk of developing certain types of cancer. By reducing insulin resistance and inflammation, fasting creates a less favorable environment for cancer cells to grow and proliferate. Additionally, it may enhance the effectiveness of chemotherapy by making cancer cells more susceptible to treatment

Fasting and Cancer Risk: A Preventive Approach

Fasting can lead to better skin quality by promoting detoxification and reducing inflammation, which are key contributors to acne and other skin conditions. The autophagy process triggered by fasting helps in clearing out damaged cells, resulting in clearer, more vibrant skin.

Glowing from Within: Fasting for Enhanced Skin Quality

Successful fasting requires more than just determination; it requires strategy. Starting with shorter fasts, staying hydrated, understanding when to break a fast, and listening to your body are crucial steps. Incorporating nutrient-rich foods during eating periods ensures that your body receives the essential vitamins and minerals it needs, making the fasting process both effective and sustainable.

Mastering the Fast: Key Advice for Effective Fasting

I’ve known this YouTuber for quite some time, and their videos have always been quite informal. You might stumble upon some interesting facts if you explore their channel!

Check out these incredible health benefits of fasting, and learn why these effects of fasting occur. 

For more details on this topic, check out the full article on the website:
➡️ https://drbrg.co/3RwChJk
➡️ https://drbrg.co/3UhKfqY

More Videos on Dawn Phenomenon: 
▶️ https://youtu.be/12njrfrfMg4
▶️ https://youtu.be/GeekUj-JHWI

Growth Hormone and Fasting: 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

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Timestamps 
0:05 Fasting explained 
0:38 Effects of fasting after 12 hours 
1:21 Effects of fasting after 18 hours
2:37 Effects of fasting after 24 hours
6:23 Effects of fasting after 48 hours
6:54 Effects of fasting after 72 hours
7:24 How to get these incredible effects of fasting

In this video, we’re going to talk about what happens on the inside of your body when you’re fasting. 

There are a lot of beneficial effects of fasting on the body. Over a long period of time, the human body has developed and adapted to starvation. However, our bodies have not adapted to frequent eating. 

What happens when we fast?

Effects of fasting after 12 hours—There is a spike in growth hormone.

Growth hormone is involved with:
 • Anti-aging 
 • Fat burning 
 • Healing joints
 • Protein synthesis 

Effects of fasting after 18 hours—You develop autophagy.

Autophagy is involved with:
 • Recycling old and damaged proteins as well as microbes
 • Decreased amyloid plaquing 

Effects of fasting after 24 hours—You really start to deplete your glycogen reserve and run on ketones. 

Benefits of fasting after 24 hours:
 • Decreased hunger
 • Decreased cravings 
 • Increased antioxidant reserve
 • Increased oxygen 
 • Better fuel efficiency 
 • Decreased inflammation 
 • Gut healing 
 • Improved cardiovascular function 
 • Improved cognitive function 

Effects of fasting after 48 hours:
 • Stimulate stem cells
 • Decreased risk of cancer/tumors 
 • Make more mitochondria 

Effects of fasting after 72 hours—Do periodically 
 • More stimulation of stem cells 
 • Better immune function

How to get these incredible effects of fasting:

 • Do intermittent fasting on a regular basis
 • A good average pattern of intermittent fasting is doing 18 hours of fasting with a 6 hour eating window
 • Do periodic prolonged fasting to achieve additional fasting benefits 
 • Take minerals during fasting (water along with nutrients ) 
 • Exercise in the mornings 
 • You may have increased LDL (This may not be something to worry about)

Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. 

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer practices, but focuses on health education through social media. 
 
Follow us on FACEBOOK: fb.me/DrEricBerg
 
ABOUT DR. BERG: http://www.drberg.com/dr-eric-berg/bio
 
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988.  His use of “doctor” or “Dr.” in relation to himself solely refers to that degree.  Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only.  It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation.  It does not create a doctor-patient relationship between Dr. Berg and you.  You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation.  Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.  

Thanks for watching! I hope this video helps you better understand what really happens during fasting.

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Dr. Eric Berg DC, age 58, discusses the truth about getting healthy and losing weight. Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. He is the director of Dr. Berg's Nutritionals, and a best-selling amazon.com author. 

His book, The Healthy Keto Plan describes specific strategies on doing the healthy version of the ketogenic diet as well as intermittent
fasting. He has conducted over 4800 seminars on health-related topics and trained over 2500 doctors world-wide in his methods. Dr. Berg breaks down confusing complex health topics into easy to understand, usable knowledge. 

For more information, go to our website at www.drberg.com or call customer service at 703-354-7336. Much of the details of Dr. Berg's program is in his exclusive membership site at: https://www.drberg.com/exclusive-membership

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Dr. Eric Berg DC

The Truth About Fasting: What Really Happens to Your Body?

The main goal of the opening is to develop pieces and reach castling as quick as possible.Opening is complete when one or both players have their Rooks connected. The player, who finishes the development first, gains the initiative.

Rapidly Develop All Pieces

While Bishops can control several squares from their original position, if there are no pawns obstructing their way, Knights dominate only their neighbour squares and take longer to reach the opponent’s field, because they are less mobile pieces.

Develop Knights before Bishops

Try to place your pieces at the best possible position at the first move.It is a waste of time to move the same piece more than once during opening and it may cost you the initiative in the game.

Don’t move the same piece twice during opening

Understand yourself and those around you.

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3 General Chess Principles

It is the culmination of technical skill, artistic expression and dedication to creating a compelling and visually appealing dance performance.The way you execute the dance moves might be the reason why your moves don't look like those of the choreographer.Using the following variations of initiations, endings and textures will help you adjust the movements. With that you can either make a dance appear soft and floaty or sharp and powerful. This changes completely how a move feels and what it looks like.

What Is Dance Execution?

This refers to how you start a movement.<ul><li class="ql-align-justify">Fast-slows: Start off fast and perform the rest of the move slower. This adds a little extra groove.</li><li class="ql-align-justify">Launch: Use your whole body. It adds a feeling of weight.</li><li class="ql-align-justify">Release: Imagine your body unfreezing from the starting pose so that you can finally move around freely.</li><li class="ql-align-justify">Pop: Use muscle contraction at the beginning and then quickly relax your muscles. This adds a sharp and snappy start.</li></ul>Sources of initiation: It is important to figure out, which body part initiates a dance move: This could be basically any body part, such as your arms, legs, chin, knee, hip or neck.

Initiations

This refers to how the movement ends.<ul><li class="ql-align-justify">Dime stop: Here, you stop instantly.</li><li class="ql-align-justify">Drift: You finish by moving through the ending rather than stopping.</li><li class="ql-align-justify">Reverb: "Bounce back" a little to give the illusion of weight at the end.</li><li class="ql-align-justify">Walk off: Here, the move doesn't actually have a clear end. You could simply walk off.</li></ul>

Finishes

Texture is the physical representation of the way a move feels to the eye.It consists of:<ul><li class="ql-align-justify">Speed: How fast or slow you perform a move.</li><li class="ql-align-justify">Levels: Where you perform it (high up or low).</li><li class="ql-align-justify">Tension: How much tension or relaxation you have in your body.</li></ul>Dynamics are the differences between the intensity of those building blocks. Adjusting these will help you match the feeling of a song. It is best to choose the ones fitting the song most.

Textures And Dynamics

Dancers often imitate real-life objects with their movements as it can be seen in different types of textures:<ul><li class="ql-align-justify">Floaty: Starting of a little faster and then going slow.</li><li class="ql-align-justify">Speed ramp: Going slow to fast.</li><li class="ql-align-justify">Stop motion: Performing a move with little stops.</li><li class="ql-align-justify">Honey: Going fast to slow but your body continues to hold tension like your moving through honey.</li><li class="ql-align-justify">Shaky: Like you're freezing and shivering.</li><li class="ql-align-justify">Sharp: Fast movement from initiation to dime stop.</li><li class="ql-align-justify">Soft: Flowing all the way through.</li><li class="ql-align-justify">Bouncy: Bouncing to add a groovy vibe.</li></ul>

Types of textures

Figuring out the intention behind a move can be extremely helpful, as intentions tie the moves together. So when learning a choreography, try to figure out the intention behind a move or the dance in general and try to match it."Don't just ask yourself what they are doing, ask why."Now, go out there and improve through practice!

Intentions

This is for anyone wanting to improve their dancing skills or choreographies by making the execution of the dance movements better.

Now that you've watched our "Choreography Retention" video, it's time to focus on making those moves look ✨amazing✨ by improving your Dance Execution! 

Take STEEZY Dance Classes → https://link.steezy.co/movement-execution
Connect and follow our other social channels → https://steezy.co/links

---


CREW:
Director: Clay Boonthanakit
Host: Kaylar Preite @kaylar.preite
Writers: Clay Boonthanakit & Kaylar Preite
Creative Director: Nic Scarlett
Editor: Lea Gredonia
Camera Operator: Earney Chang
Producer: Alec Albright
Social Media Manager: Phoebe Hines
Production Assistant: Elita Loveless

---
0:00 Intro
0:17 Movement Execution Explanation
0:58 Initiations
2:04 Finishes
2:39 Textures & Dynamics
4:10 Wrap Up
4:58 Take STEEZY Online Dance Classes!

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How To Improve Dance Execution More Effectively | Back To Basics

Ikigai is the reason for your being. 'Iki' in Japanese means 'life,' and 'gai' describes value or worth. Ikigai means your purpose in life, which makes you wake up everyday. Having a clearly defined ikigai brings satisfaction, happiness, and meaning to our lives. Ikigai is illustrated in four overlapping circles, as in a Venn Diagram which talks about a synthesis of:• What you love to do.• What you are good at.• What the world needs.• What you can be paid for

What Is Ikigai

To know what your Ikigai is, make a list of the following three things - • Your values • Things you like to do • Things you are good at The cross-section or overlap of these three lists, is your Ikigai, something you should do for the rest of your life. Happiness is in the act of doing, not the result.

Knowing Your Ikigai

The keys to longevity are diet, exercise, finding a purpose in life (an Ikigai), broad circle of friends, and good family relations.

Ikigai and Longevity

The concept of Ikigai aligns with everyday life, as opposed to a lifetime. It makes us appreciate our daily life, celebrating it, and experiencing the small joys of living. Ikigai is the reason you wake up in the morning for, that thing you live for, daily. Whatever you do, don't retire. Keep your heart young. Smile. Live an unhurried life. Show respect for nature.

Ikigai: Everyday Life and not Lifetime

Eating a variety of foods, in particular fruits and vegetables. Make sure, that you are "eating the rainbow" - red peppers, carrots, spinach, cauliflower,and eggplant, for example, offers color and variety. The world's longest living people eat less than 10 grams of salt per day and cut down on refined sugar, refined grains, and foods prepared with cow’s milk. They have sweet potato, soyabeans. They enjoy their green tea.

Diet

One of the most common sayings in Japan is “Hara hachi bu,” which is said before or after eating and means “Fill your belly to 80 percent. Overeating wears down the body with long digestive processes that accelerate cellular oxidation. By presenting their meals on many small plates, the Japanese tend to eat less.

Hara hachi bu - The 80% Secret

The longest-living people are not the ones who do the most exercise but rather the ones who move the most. Everyone should be involved in some type of body movements such as talking walks, gardening, doing your laundry, cooking, cleaning, on a regular basis. Practicing yoga or any other form of light exercise can help. The Surya Namaskar (the Sun Salutation) with just twelve basic movements is one of the simplest and most effective hatha yoga exercise that one can practise at home for a lifetime. Breathing properly can do wonders.

Movement & Exercise

A Moai is an informal group of people with common interests who look out for one another. Those who will motivate you and provide you with constructive feedback and support when necessary. Surround yourself with good friends and family, with people who are positive and cheerful. Nurture your friendships every day. If you are anxious, go out, say ‘Hello!’ and ‘See you later!’ to people.

Moai: Connected for Life

A sound mind lies in a sound body. Physical exercise keep the body healthy. Simple exercises like jogging, stretching, pushups, cycling, makes you feel happy and energetic. Mental work, exercises help create new neural connections and revitalizes the brain.

Active Mind, Youthful Body

High-level stress leads to premature aging. One way to reach a state of mindfulness is through meditation. Get seven to nine hours of sleep.

Be Mindful about Reducing Stress

Walk to work, or just go for a walk 20 minutes in a day, take the stairs, play a sport, play with kids, participate in social or leisure activities.

Sitting for Prolonged Periods Ages You

Stay cheerful and maintain a positive attitude. Accept emotions without trying to control them since feelings will change as a result of actions.

Have a Positive Attitude and Emotional Awareness

• Pray once you wake up. • Focus on the most important than the most urgent. • Be flexible, concentrate on things you can control, and don’t worry about those you cannot. • There is nothing wrong with enjoying life’s pleasures as long as they do not take control of your life. • Think about what’s the worst thing that can happen. However, do not give in to negative emotions. • Observe the thoughts as they appear, without getting carried away. • Focus on here and now. • Only imperfection resembles the natural world.

How to Face Life’s Challenges without Stress and Worry  ?

Both Buddhism and Stoicism remind us that the present is all that exists, and it is the only thing we can control. Instead of worrying about the past or the future, we should appreciate things just as they are in the moment, in the now.

The here and now, and the impermanence of thing

Wabi-sabi is a Japanese concept that shows us the beauty of the fleeting, changeable, and imperfect nature of the world around us. Instead of searching for beauty in perfection, we should look for it in things that are flawed, incomplete. Japanese concept is that of ichi-go ichi-e , which could be translated “This moment exists only now and won’t come again.” It is heard most often in social gatherings as a reminder that each encounter is unique and will never be repeated, meaning that we should enjoy the moment and not lose ourselves in worries about the past or the future.

Wabi-sabi and ichi-go ichi-e

Stay active; don’t retire.Take it slow.Don’t fill your stomach.Surround yourself with good friends.Get in shape for your next birthday.Smile.Reconnect with nature.Give thanks.Live in the moment.Follow your IKIGAI.

The 10 Rules of Ikigai

INTERNATIONAL BESTSELLER • 1.5 MILLION+ COPIES SOLD WORLDWIDE “Workers looking for more fulfilling positions should start by identifying their ikigai.” ―Business Insider   “One of the unintended—yet positive—consequences of the [pandemic] is that it is forcing people to reevaluate their jobs, careers, and lives. Use this time wisely, find your personal ikigai, and live your best life.” ―Forbes Find your ikigai (pronounced ee-key-guy) to live longer and bring more meaning and joy to all your days. “Only staying active will make you want to live a hundred years.” —Japanese proverb   According to the Japanese, everyone has an ikigai—a reason for living. And according to the residents of the Japanese village with the world’s longest-living people, finding it is the key to a happier and longer life. Having a strong sense of ikigai—where what you love, what you’re good at, what you can get paid for, and what the world needs all overlap—means that each day is infused with meaning. It’s the reason we get up in the morning. It’s also the reason many Japanese never really retire (in fact there’s no word in Japanese that means retire in the sense it does in English): They remain active and work at what they enjoy, because they’ve found a real purpose in life—the happiness of always being busy. In researching this book, the authors interviewed the residents of the Japanese village with the highest percentage of 100-year-olds—one of the world’s Blue Zones. Ikigai reveals the secrets to their longevity and happiness: how they eat, how they move, how they work, how they foster collaboration and community, and—their best-kept secret—how they find the ikigai that brings satisfaction to their lives. And it provides practical tools to help you discover your own ikigai. Because who doesn’t want to find happiness in every day?

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Travel

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Hector Garcia was born in Spain in 1981 and has been living in Tokyo since 2004. During his spare time he writes aGeekinJapan.com, one of the most widely-read blogs in the world in Spanish and in English, as well as books about his experiences in Japan. He is the author of the bestsellers: Ikigai: The Japanese Secret to a Long and Happy Life and A Geek in Japan. You can find more of Hector's musings at ageekinjapan.com

Héctor García

Francesc Miralles Contijoch is a Catalan writer, essayist, translator, and musician.

Francesc Miralles

Ikigai

The Slow-Carb Diet is a cornerstone of Ferriss's approach to weight loss, emphasizing the elimination of white carbohydrates (like bread, rice, and pasta), eating the same few meals repeatedly, not drinking calories, avoiding fruits, and taking one day off a week to binge eat. This diet aims to stabilize blood sugar and increase the efficiency of fat loss without rigorous calorie counting.

The Slow-Carb Diet

This protocol is designed for rapid muscle gain with minimal time spent in the gym. It focuses on high-intensity, low-frequency workouts that rely on simple but effective exercises to trigger growth. The key is to perform minimal sets with maximum intensity and sufficient recovery time to promote muscle growth.

Occam's Protocol for Muscle Gain

Ferriss provides several strategies for enhancing sleep quality, such as using a colder room for sleep, consuming a small amount of fat and protein before bed, and adopting specific positioning. These tips aim to reduce sleep latency (the time it takes to fall asleep) and improve the overall quality of sleep, thereby enhancing recovery and performance.

Improving Sleep Quality

This section deals with breaking personal limits in physical performance through unconventional methods, such as using kettlebell swings to improve posterior chain strength, which Ferriss claims can significantly enhance athletic performance and fat loss with minimal time investment.

The Effortless Superhuman

The book also delves into methods for reversing chronic injuries and pain, incorporating techniques such as Active Release Technique (ART) and Egoscue Method, which are aimed at correcting postural imbalances and muscle dysfunctions that contribute to pain and injury.

Reversing Injuries

Ferriss provides insights into improving running efficiency and endurance through techniques that include Pose running method and minimalist running shoes. These are aimed at reducing injury risk and improving running performance by encouraging a more natural running form.

Running Faster and Farther

#1 NEW YORK TIMES BESTSELLER • The game-changing author of Tribe of Mentors teaches you how to reach your peak physical potential with minimum effort. “A practical crash course in how to reinvent yourself.”—Kevin Kelly, Wired Is it possible to reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing? Indeed, and much more.  The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body using data science. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss fixated on one life-changing question:  For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. It’s the wisdom Tim used to gain 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time. From the gym to the bedroom, it’s all here, and it all works.  You will learn (in less than 30 minutes each): • How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails • How to prevent fat gain while bingeing over the weekend or the holidays • How to sleep 2 hours per day and feel fully rested  • How to produce 15-minute female orgasms  • How to triple testosterone and double sperm count • How to go from running 5 kilometers to 50 kilometers in 12 weeks  • How to reverse “permanent” injuries   • How to pay for a beach vacation with one hospital visit          And that's just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more exercise. You need immediate results that compel you to continue. That’s exactly what The 4-Hour Body delivers.

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Tim Ferriss is author of three #1 NYT/WSJ bestsellers: The 4-Hour Workweek, The 4-Hour Body, and The 4-Hour Chef. He is also a start-up advisor specializing in positioning, PR, and marketing (Uber, Evernote, etc.). When not damaging his body with abusive sports, he enjoys chocolate, bear claws, and Japanese animation.

Timothy Ferriss

The 4-Hour Body

When you're in a caloric deficit, due to cutting or intermittent fasting, you have to do resistance training and eat more protein than usual in order to maintain your muscle mass. Aim for 2.0-2.2g/kg of protein per day.

Eat more protein during caloric deficit to maintain muscle mass

How much protein do you actually need? Everyone has a different answer — but THIS is what the science says. In this video, expect to learn:

(01:58) Protein requirements for people who lift weights
(03:54) How should overweight individuals calculate protein needs?
(07:09) Protein requirements for older individuals
(12:54) Benefits of spacing out protein intake
(18:00) The post-workout "anabolic window" 
(20:51) The most important thing when it comes to protein intake

Download the FREE 9-page Cognitive Enhancement Blueprint: 
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Watch the full episode: https://www.youtube.com/watch?v=SUy6HwOhT3U

A reservoir of clips taken from the FoundMyFitness expert interview series found on the main channel at youtube.com/foundmyfitness.

FoundMyFitness Clips

This Is How Much Protein You ACTUALLY Need | Dr. Brad Schoenfeld

Before you get started, keep these tips in mind: <ul><li>Choose a place to do your <a href="https://www.webmd.com/lung/how-we-breathe">breathing </a>exercise. It could be in your bed, on your living room floor, or in a comfortable chair. </li><li>Don't force it. This can make you feel more stressed. </li><li>Try to do it at the same time once or twice a day. </li><li>Wear comfortable clothes. </li> </ul>

Getting Started

<ol><li>Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.</li><li>Breathe in through your nose. Let your belly fill with air.</li><li>Breathe out through your nose.</li><li>Place one <a href="https://www.webmd.com/osteoarthritis/cm/rm-quiz-handfacts">hand </a>on your belly. Place the other hand on your chest.</li><li>As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.</li><li>Take three more full, deep breaths. Breathe fully into your belly </li></ol>

Deep Breathing

While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.<ol><li>Close your <a href="https://www.webmd.com/eye-health/picture-of-the-eyes">eyes </a>if they're open.</li><li>Take a few big, deep breaths.</li><li>Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.</li><li>Breathe out. While you're doing it, imagine that the air leaves with your <a href="https://www.webmd.com/balance/stress-management/stress-assessment/default.htm">stress </a>and tension.</li><li>Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."</li><li>As you breathe out, say in your mind, "I breathe out stress and tension."</li><li>Cont. for 10 to 20 minutes.</li></ol>

Breathing Focus

In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time. <ol><li>Sit comfortably on the floor or in a chair. </li><li>Breathe in through your nose. As you do it, count to five. </li><li>Breathe out through your nose to the count of five. </li><li>Repeat several times. </li> </ol>Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts.

Equal Breathing

In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally. <ol><li>Lie comfortably on the floor. </li><li>Take a few deep breaths to relax. </li><li>Breathe in. Tense the muscles of your <a href="https://www.webmd.com/pain-management/guide/foot-pain-causes-and-treatments">feet </a>. </li><li>Breathe out. Release the tension in your feet. </li><li>Breathe in. Tense your <a href="https://www.webmd.com/fitness-exercise/strengthening-calf-muscles">calf </a>muscles. </li><li>Breathe out. Release the tension in your <a href="https://www.webmd.com/fitness-exercise/video/gym-smarts-calf-exercises">calves </a>. </li><li>Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face. </li> </ol>

Progressive Muscle Relaxation 

As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open <a href="https://www.webmd.com/oral-health/anatomy-of-the-mouth">mouth </a>. <ol><li>Sit comfortably on the floor or in a chair. </li><li>Breathe in through your nose. Fill your belly all the way up with air. </li><li>When you can't breathe in any more, open your <a href="https://www.webmd.com/oral-health/cm/rm-quiz-what-do-you-know-about-your-teeth">mouth </a>as wide as you can. Breathe out with a "HA" sound. </li><li>Repeat several times. </li> </ol>

Modified Lions Breath

Learn some simple breathing exercises that can help you relieve stress and make you feel less anxious.

Breathing Techniques for Stress Relief

"The moment you give up , is the moment you let someone else win"

"If you quit once it became your habit . Never quit!."

"The only person who can really motivate you is you."

"I am lucky too much do what I do and enjoy life."

"You have to be able to accept failure to get better."

"Success is not an accident, Success is actually a choice."

No alarm clock needed.My passion wakes me up"

"Success is not in what you have , But who you are."

"You have one job. And that's to get better."

"Hard work beats talent when talent fails to work hard"

Quotes from basketball legends 

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Did you know that just flexing your muscles full force several times a day can aid in fat loss? This simple technique, known as isometric exercises, involves contracting your muscles against a non-moving object or simply tensing them without movement. It’s a quick and effective way to engage multiple muscle groups, leading to increased muscle tone and calorie burn.

The Simple Secret of Muscle Flexing

If you're a coffee person, <a href="https://32f29amio00fur44ifcy4q2mci.hop.clickbank.net/?tid=deepk">Java Burn</a>, a unique 'coffee hack,' can help release belly fat and boost metabolism seamlessly. For smoothie lovers, the <a href="https://1ecd3hifr8wk2kbcs8sgxcmbxp.hop.clickbank.net/?tid=deepk">Smoothie Diet</a> offers delicious, easy-to-make smoothies for rapid weight loss and incredible health. Both are excellent complements to your muscle-flexing routine.

Maximizing Fat Loss with Java Burn and Smoothie Diet

Flexing muscles not only tones them but also boosts your metabolism. This increased metabolic rate means your body burns more calories, even at rest. Incorporating muscle flexing several times a day can be a game-changer in your fat loss journey.

Enhanced Metabolism Through Muscle Contraction

As you think, so shall you become.

When you flex your muscles, you activate them, increasing blood flow and calorie expenditure. This process, even if done for a short duration, can contribute to fat loss over time. It's a subtle yet powerful way to enhance your weight loss efforts without needing any equipment.

The Science Behind Muscle Flexing and Fat Loss

One of the best things about muscle flexing is its convenience. You can do it anywhere, anytime, without any special gear. Whether you’re at your desk, watching TV, or even cooking, a few seconds of flexing can contribute to your overall fat loss goal.

Accessible and Convenient

By simply contracting your muscles forcefully, you can tone your body, boost metabolism, and aid in weight loss. Coupled with the right dietary choices, like Java Burn for coffee enthusiasts and the Smoothie Diet for those who love delicious smoothies, this approach offers a convenient and effective way to enhance your fitness journey. Remember, every flex counts in your quest for a healthier body!

productivity

Productivity

The Surprising Power of Muscle Contraction

IPTV, or Internet Protocol Television, is a way of streaming TV content over the internet instead of traditional methods like satellite or cable. It's like Netflix or YouTube, but for live TV channels and on-demand shows.

What is IPTV?

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Watch what you want, when you want. Missed a live show? Catch up later. Love binge-watching? Series and movies are at your fingertips.

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On All Your Devices

IPTV often has a huge range of channels from around the world. Whether you're into sports, gaming streams, the latest series, or indie films, there's something for every interest.

More Choices

Typically, IPTV subscriptions are cheaper than traditional cable or satellite services. Plus, you often don't need additional hardware.

Affordable

Some IPTV services offer cool extras like the ability to pause live TV, or view program guides and information about shows.

Interactive Feautures

For someone like you, who values flexibility, variety, and value for money, IPTV is a cutting-edge way to enjoy television on your terms.

Why Is It Good For You?

WHERE TO BUY IPTV?

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Internet Protocol Television, or IPTV, delivers the live tv channels via internet. You can get thousands of HD TV channels and even movies & series from Netflix, Disney, etc. for a fraction of your cable tv bill. The post contains more information about IPTV and where you can buy it.

IPTV: The Future of Television

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