A great way to get arms burning while dusting is to wear some ankle weights around your wrists.Since dusting requires a lot of arm movement, even if you add just two to three pounds of extra resistance, you can get those arms burning with every swipe.

While you’re dusting, strap on weights

<ul><li>Place your basket of clean clothes on the floor, and instead of bending over to pick up the items to fold, squat down instead.</li><li>Stand with feet hip-width apart and bend the knees until your butt is level with them (but don’t let your knees go past your toes; stay slightly higher if you don’t have the range of motion to go low while maintaining your form). </li><li>And be sure to engage your core as you come back up to stand. </li></ul>

While you’re folding laundry, do squats

<ul><li>Stand between two tables such that you can take a bill from the right and then twist to the left to pay it.</li><li>If the table is high, you will also work your shoulders.</li><li> Keep your hips forward and backside tucked under to protect your back, and engage your abs on every twist (pretend someone is about to punch you in the stomach). </li></ul>

While you’re paying bills, do abdominal twists

<ul><li>When you’re carrying those heavy bags from the house to the cans, curl your arms 15 times per trip.</li><li> Hold the bags and keep your elbows close to your ribcage, advises Glor. </li><li>Lift and lower by extending the arms all the way down toward your hips and then bringing them up toward your shoulders.</li></ul>

While taking out the trash, do bicep curls

<ul><li>Do at least 20 calf raises, where you stand with your feet shoulder-width apart and raise up onto the balls of your feet, then lower back down to the floor. </li><li>After 20, take the towel and start drying while you squat—pretend you’re sitting in an imaginary chair, or put a real one behind you and touch your butt to it; then stand back up. </li><li>After 20 reps, go back to washing with calf raises until the dishes are done.</li></ul>Your leg muscles—calves, glutes, and quads—will start to tone after about a week.

While doing dishes, do calf raises

How to make home workouts fun and accessible

remotework

Remote Work

sports

Sports

health

Health

personaldevelopment

Personal Development

exerciseandfitness

Exercise & Fitness

How to Start Working Out at Home

Got laundry to fold? Dishes to wash? Floors to vacuum? Good news: You've got some free, quality workouts coming your way.

Turn Household Chores into Legit Workouts

Planes today are built to essentially fly themselves. Autopilot refers to a collection of systems that automate a plane’s operations. The most common reason for plane crashes is human error, so it can be reassuring to know that aircraft are designed to be automated and, frankly, smarter than humans. Airplanes are built with redundancies, so that if one system fails, there’s another to back it up. And today’s planes are built not only to operate normally, but to read changes in abnormal operations and adjust accordingly.

Built To Fly On Its Own

The airplane's complex computer matrix tells your plane how to fly, including navigation, altitude, speed, and engine thrust, which controls the force by which the plane moves through the air. When these systems are engaged—after a human enters the flight destination information, autopilot culls data about the flight route, location, and navigation—the navigation harnesses the same GPS technology that’s on your <a href="http://www.cntraveler.com/stories/2016-02-24/how-our-smartphones-are-making-us-dumber-travelers">cell phone</a> and spits out an optimized flight plan. This allows the pilot to remain hands-free for the duration of the flight.

That Computer In The Cockpit

The first rudimentary autopilot system can be traced back to nearly the beginning of flight, when in 1912 the Sperry Corporation created a system that allowed a <a href="http://www.cntraveler.com/story/how-air-travel-will-change-in-2017">plane to fly straight</a> without a pilot’s control. The development was a significant one, as it set the course for air travel as we know it today, and gave both mental and physical space to the pilot to increase focus on other aspects of operating a flight or combat, as the case may be. Following World War II, the U.S. manufactured a plane, the F-5 fighter jet, that could take off and land on its own.

The Origins Of Autopilot

The system receives data from the aircraft’s various mechanisms and responds by inhibiting a particular action in response to another action. For instance: If the wings are no longer level, the autopilot receives data telling it that, and it activates to correct the problem. Once the wings are level, the loop closes and that communication essentially stops. This repeats with all of the functions of a plane inflight including steering, speed, altitude, and more. The Pilots are monitoring closely to mind for any issues or inconsistencies.

How Autopilot Works

Autopilots are a useful tool to help pilots manage their cockpit workload, however they require continuous monitoring and pilots must continue their normal cockpit cross check to verify expected and proper operation.Pilots are trained to fly planes manually and some put in manual flying time every month. Still, there is concern that the automation allows pilots to get rusty at actually knowing how to fly.

The Pilots Still Have A Job

The pilot is arguably the most important person on your flight. But the reality is that they may not be manually flying your plane.

technologyandthefuture

Technology & The Future

travel

Travel

Your Pilot Isn't Actually Flying Your Plane

The modern schooling system is known to prevent people from acquiring the skills and knowledge needed to thrive in today's world. Before children start school, they learn at a mind-blowing speed. They learn how to walk, run, jump and climb. They become fluent in one or more languages and use those languages to assert their will, argue, ask questions, be funny, make friends, and make sense of their world. They manage to do all this without any curriculum, tests, grades, or schooling structure. However, when we introduce a school structure, children's learning decrease dramatically.

Children learn naturally (without schooling)

Children are instinctively predisposed to educate themselves. Watch any child left alone with an iPhone, and you can see the drive to self-education. Learning drives are:<ul><li>Curiosity drives the child to know what the apparatus is, how it works, and what they can do with it.</li><li>Playfulness causes the child to examine the apparatus. They pass it from hand to hand, turn it over, rub it, shake it, drop it, throw it. They are running little experiments to test the apparatus' properties and capabilities.</li><li>Sociability drives the child to talk to people about this fascinating apparatus.</li></ul>

The educative instinct

Hundreds of studies conducted with children show that they gaze longer at new scenes than familiar ones. They look longer at events that they find intriguing and lose interest as soon as there is nothing new to learn from it. Children are relentlessly drawn toward anything that runs counter to expectations.

Curiosity: The drive to explore and understand

After the curiosity drive leads a child to a new toy or situation, playfulness takes over. Without that curiosity, we wouldn't try out anything new. Without playfulness, we wouldn't become skilful at anything. Research found that the shift from exploration to play is one from a focused serious expression to a more relaxed, smiling one. This understanding of play's biological purpose explains why young animals play more than older animals.

Playfulness: The drive to practice and create

Education is cultural transmission. That is how each new generation acquires and builds upon the skills, knowledge, lore, and values. Without sociability, there's no education. Without sociability, you eliminate the two most important forms of learning:<ol><li>Observation. In most societies, children first learn culturally relevant skills by watching and mimicking their elders.</li><li>Age mixing. Teaching and learning go both ways. Interaction with younger children teaches older ones new skills they wouldn't know otherwise.</li></ol>

Sociability: The drive to share information and ideas

It is nothing short of a miracle that the modern methods of instruction have not yet entirely strangled the holy curiosity of inquiry; for this delicate plant, aside from stimulation, stands mainly in need of freedom; without this it goes to wreck and ruin without fail. It is a very grave mistake to think that the enjoyment of seeing and searching can be promoted by means of coercion and a sense of duty.

Schools teach children that learning is work. Children are told to "do what you are told." School is not an environment that promotes exploration and discovery but is set for indoctrination. Instead of following their curiosity, students learn to jump through hoops and check off boxes. Worst, children learn to ignore their innate curiosity.

Schools kill the curiosity drive

The limitations of school:<ul><li>Children are confined to a largely unchanging environment.</li><li>They are not free to pursue their interests in self-directed ways.</li><li>Children are continuously evaluated so that instead of exploring, discovering, and failing, they learn to be concerned with evaluation and pleasing the teacher.</li></ul> Researchers repeatedly observed that children ask questions about rules and requirements, not the subject itself. The teachers ask questions, and the students guess the answers. When children show interest, the teacher often cuts them off, so they don't fall behind.

Schools kill the playfulness drive

School teaches selfishness, not sociability.When students are evaluated for their learning and compared to other students, they learn to only look out for themselves. If you have the drive to share information and ideas, you're not allowed to bring them into school. Sharing information and ideas is known as "cheating."

Schools kill the sociability drive

Sudbury Valley is a private day school founded by Daniel Greenberg located in a semi-rural part of Massachusetts. He wondered why there couldn't be an educational system that helps students develop passionate interests and then pursue those interests. So Greenberg founded such a school. The basic premise of the school’s educational philosophy is that each person is responsible for his or her own education.

The Sudbury Valley Model of Education

<ul><li>Children educate themselves.</li><li>The school establishes no curriculum, gives no tests, and does not rank or evaluate students.</li><li>The school is a democratic community. Students and staff members operate on a one-person-per-vote basis, regardless of age.</li><li>Students are free all day to move about as they please.</li><li>The students are not assigned to grades or groups.</li><li>The school has a non-evaluation policy. Students wishing to get a school diploma must prepare and defend a thesis explaining why they are ready to graduate and how they have prepared themselves for responsible adult life.</li></ul>

How the Sadbury Valey Model works

“The school system has directly and indirectly, often unintentionally, fostered an attitude in society that children learn and progress primarily by doing tasks that are directed and evaluated by adults, and that children’s own activities are wasted time.”

<blockquote class="ql-align-center">“Children don’t like school because to them school is—dare I say it—prison. Children don’t like school because, like all human beings, they crave freedom, and in school, they are not free.”</blockquote>

Free play is play in which the players decide what and how to play and are free to change the goal and rules as they go along. Free play is how children learn to structure their own behaviour.

Free play

Unschooling is not schooling. Unschooling parents do not send their children to school. At home, children are not bogged down by a curriculum, do not require particular assignments for the purpose of education, and do not test their children to measure progress. Instead, they allow their children the freedom to pursue their own interests and to learn in their own ways.

Unschooling

A book summary of 'Free To Learn' by Dr. Peter Gray. His findings are critical to everything from education, parenting, personal development, and far beyond.

education

Learning & Education

creativity

Creativity

Free To Learn: Curiosity, Playfulness, Sociability, and the Human Nature of Education

Triggers are stimuli that prompt a behavioural reaction. They can be beliefs, behaviours, or environments. Identifying triggers is useful in all interpersonal relationships and will help you to achieve success at work and home. It’s also important to know how to identify them and anticipate their changes so that you can be the best version of yourself as well as build stronger relationships with others.To change your behaviour for the better, you need to want to change and be willing to take responsibility for yourself.

Triggers: An Overview

Despite having a good life, enriched in all areas – the negative environment can impose depressive behaviour. Even these situations can have a positive effect if the person is willing to see beyond the challenging nature of things.The cause of pain is often self-created, don’t become a victim of your insecurity – be a wolf! “Triggers” is a representative of the relative nature of things, which can drive your life back and forward.

Be A Wolf!

We are surrounded by those kinds of triggers, which appear to be relentless and omnipresent – a cake that makes us forget the warnings about sugar content, a song that distracts us from a conversation.All these modify our behaviour in less than a second. The good news is that WE HAVE A CHOICE. We can control them.

We Have A Choice

A Trigger is a problem only if your response to it creates a problem.

Daily self-monitoring, through 6 “active”/engaging questions – questions that measure our effort, not our results:<ul><li>Did I do my best to set clear goals?</li><li>Did I do my best to make progress towards goal achievement?</li><li>Did I do my best to find meaning?</li><li>Did I do my best to be happy?</li><li>Did I do my best to build positive relationships?</li><li>Did I do my best to be fully engaged?</li></ul>

The Solution: Six Questions To Ask Yourself

Being too used to an environment may become risky and make you vulnerable in front of unexpected triggers. A good example is represented by successful people. Used to winning, they risk mismanaging their emotions when faced with environmental triggers.Five questions we should all ask ourselves:<ul><li>What’s my mission?</li><li>Who’s the customer?</li><li>What does the customer consider value?</li><li>What’s the goal?</li><li>What’s the plan?</li></ul>

The Habit Of Winning Has A Bad Side

<ul><li>Creating = Positive/Change</li><li>Preserving = Positive/Keep</li><li>Eliminate = Negative/Change</li><li>Accepting = Negative/Keep</li></ul>In order to understand how triggers influence our behaviour, we look at these six key clues:<ul><li>A behavioural trigger can be direct or indirect.</li><li>A trigger can be internal or external.</li><li>A trigger can be conscious or unconscious.</li><li>A trigger can be anticipated or unexpected.</li><li>A trigger can be encouraging or discouraging.</li><li>A trigger can be productive or counterproductive.</li></ul>

The Wheel Of Change Model

Overnight changes are a myth. Success is a sport. To achieve success, we have to practice every day. We have to build something great by making small efforts every day, efforts like these:<ul><li>Commitment.</li><li>Motivation.</li><li>Self-discipline.</li><li>Self-control.</li><li>Patience.</li></ul>Significant changes are necessary but also hard to do. Your level of determination is crucial.

Overnight Changes

Changing behaviour is difficult because people often don’t realize which behaviours they need to change or how their environment impacts those behaviours. People resist change due to overconfidence in their willpower, a belief that their behaviour isn’t as bad as others, and magical thinking that leads them to believe that changing is a finite destination rather than a continuous journey.Change requires effort and attention over time as well as directed thoughts about the changes that need to be made.

People Who Need to Change Often Resist It

Fate is the hand of cards we’ve been dealt. Choice is how we play the hand.

If I understand, I will do. Just because people understand what to do doesn’t ensure that they will actually do it.I have willpower and won’t give in to temptation. We not only overestimate willpower, we chronically underestimate the power of triggers in our environment that lead us astray.Today is a special day. If we really want to change we have to make peace with the fact that we cannot self-exempt every time the calendar offers us a more attractive alternative to our usual day.“At least I’m better than …” We award ourselves a free pass because we’re not the worst in the world.

Common Triggers: Belief

I won’t get distracted and nothing unexpected will occur. When we make plans for the future, we seldom plan on distractions.An epiphany will suddenly change my life. An epiphany implies that change can arise out of a sudden burst of insight and willpower.My change will be permanent and I will never have to worry again. If we don’t follow up, our positive change doesn’t last.My elimination of old problems will not bring on new problems. We forget that as we usher an old problem out the door a new problem usually enters.

Other Common Triggers

Self-discipline refers to achieving desirable behaviour. Self-control refers to avoiding undesirable behaviour

Changing our habits and behaviour, using awareness.

A renowned executive coach and psychologist shows readers how to recognize and overcome the emotional and psychological triggers that set off a reaction or a behavior that often is detrimental so that they can achieve meaningful and sustained change.

Understand yourself and those around you.

psychology

Psychology

books

Books

Bestselling author and world-renowned executive coach Marshall Goldsmith examines the environmental and psychological triggers that can derail us at work and in life.Do you ever find that you are not the patient, compassionate problem solver you believe yourself to be? Are you surprised at how irritated or flustered the normally unflappable you becomes in the presence of a specific colleague at work? Have you ever felt your temper accelerate from zero to sixty when another driver cuts you off in traffic?Our reactions don’t occur in a vacuum. They are usually the result of unappreciated triggers in our environment—the people and situations that lure us into behaving in a manner diametrically opposed to the colleague, partner, parent, or friend we imagine ourselves to be. These triggers are constant and relentless and omnipresent. So often the environment seems to be outside our control. Even if that is true, as Goldsmith points out, we have a choice in how we respond.In Triggers, his most powerful and insightful book yet, Goldsmith shows how we can overcome the trigger points in our lives, and enact meaningful and lasting change. Goldsmith offers a simple “magic bullet” solution in the form of daily self-monitoring, hinging around what he calls “active” questions. These are questions that measure our effort, not our results. There’s a difference between achieving and trying; we can’t always achieve a desired result, but anyone can try. In the course of Triggers, Goldsmith details the six “engaging questions” that can help us take responsibility for our efforts to improve and help us recognize when we fall short.Filled with revealing and illuminating stories from his work with some of the most successful chief executives and power brokers in the business world, Goldsmith offers a personal playbook on how to achieve change in our lives, make it stick, and become the person we want to be.

Marshall Goldsmith is an accomplished writer whose work has resonated with readers around the world. Marshall Goldsmith has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Marshall Goldsmith's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Marshall Goldsmith

Mark Reiter is an accomplished writer whose work has resonated with readers around the world. Mark Reiter has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Mark Reiter's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Mark Reiter

Triggers

Scientists studying this reflex have proposed several reasons for the phenomenon. A yawn is a reflex that may be triggered by sleepiness, stress, boredom, or seeing another person yawn. There are several reasons for yawning. snakes yawn to realign their jaws after eating and to aid respiration. Fish yawn when their water lacks sufficient oxygen. However, it is more difficult to pinpoint why humans yawn.

Everybody yawns

Cortisol levels increase after yawning and may increase alertness and the need for action. Psychologists think yawning helps improve blood flow to the brain. The premise is that stretching the jaw increases blood flow to the face, head, and neck, while the deep breath of a yawn forces blood and spinal fluid to flow downward. This may explain why people yawn when they are stressed.

Physiological reasons for yawning in humans

<ul><li>Yawning may serve a social function as yawning is contagious in humans. </li><li>Catching yawns may communicate fatigue or help people synchronize waking and sleeping patterns. </li><li>Contagious yawning may help group members become more alert to defend against attackers or predators.</li></ul>

Psychological reasons for yawning

Explore the reasons for yawning, including physiological and psychological factors. Learn about scientific studies that answer the question why do we yawn?

scienceandnature

Science & Nature

Why Do We Yawn? A Look at the Reasons

Although studies have found that both men and women with “attractive voices” are thought to be “warmer, more likable, honest, dominant, and <a href="https://link.springer.com/article/10.1007/BF00996223">more likely to achieve</a>” — and they also have more sexual partners and may be more likely to <a href="https://www.sciencedirect.com/science/article/pii/S109051380400042X">engage in infidelity</a> — the qualities that make a voice attractive are slightly less clear.

A Great Voice In Men and Women

For men, an attractive voice is fairly straightforward: a lower one is good, as it indicates size, strength, and reproductive prowess (<a href="https://news.nationalgeographic.com/news/2012/01/120105-deep-voices-sperm-masculine-men-women-science-health-evolution/">or does it</a>?), while hints of <a href="https://www.smithsonianmag.com/science-nature/why-women-like-deep-voices-and-men-prefer-high-ones-41492244/">breathiness</a> also seem to be preferable. But for women, it seems to be more complicated. Higher voices signal reproductive fitness, femininity, and smaller body size, and while it stands to reason that women would try to accentuate these qualities by speaking in correspondingly high voices — and some studies confirm this — other studies find that women tend to speak in lower voices around men they’re trying to attract.

The Paradox Of The Voice

<ul><li>There “appears to be a common stereotype in our culture that deems a sexy female voice as one that sounds husky, breathy, and lower-pitched.</li><li>Voice manipulation may be a learned behavior based on sexual voice stereotypes rather than actual vocal characteristics of attractiveness. </li><li>Perhaps when a woman naturally lowers her voice, it may be perceived as her attempt to sound more seductive or attractive, and therefore serves as a signal of her romantic interest.</li></ul>

Why Women Lower Their Voice

Men preferred the women with the lower-pitched voices. The researchers don’t quite know why, although they speculate that it could be in response to a woman signalling sexual interest and intimacy to a man, via our society’s current socially accepted methods. Or it could be in response to a woman communicating social dominance or a confident and mature persona, as people with low-pitched voices are often attributed traits such as competence, trustworthiness and leadership.

What Men Want

What makes a voice attractive? Research over the years has shown that while women prefer men with lower voices, and men sometimes prefer women with higher voices, men also generally prefer women who speak with lower voices. Why? 

loveandrelationships

Love & Relationships

Is My Voice Attractive?

The San hunter-gatherers of Namibia have no electric lights or new Netflix releases that keep them awake. Yet, they don't sleep more than the typical Western city-dweller who stays up doom-scrolling on their smartphone. <ul><li>Research shows that people in non-industrial societies average less than seven hours a night.</li><li>Chimps sleep around 9.5 hours out of 24. Three-striped night monkeys sleep for 17 hours a day. </li></ul> The various ways that human sleep is unusual. We spend fewer hours asleep than our nearest relatives, and more of our night sleep is spent in the rapid eye movement or REM phase.

Humans need less sleep

To learn about how ancient humans slept, anthropologists study contemporary non-industrial societies, such as the Hadza hunter-gatherers of Tanzania and various groups in Madagascar, Guatemala, and elsewhere. Sleep across all three groups averages around 5.7 - 7.1 hours, which is much less than primates. Evolutionary anthropologist David Samson thinks the evolution of human sleep is a story about safety in numbers when humans began sleeping on the ground and napping often.

The human sleep paradox is the result of our evolutionary history

The threat of predators may have led humans to sleep less than tree-living primates. Yet, scientists point out that existing data about sleep in primates come from captive animals, who may sleep more because the animals are bored. Having data from more wild animals would help sleep researchers although it is more challenging to do. If scientists had a clearer picture of primate sleep in the wild, it might turn out that human sleep isn’t as exceptionally short as it seems.

Human sleep isn't exceptionally short

How much we sleep is different from how much we wish we slept. Research from 2017 shows that out of 37 people, 35 said they slept just enough. On average, they slept about 6.25 hours a night. But they awoke frequently and needed more than 9 hours in bed to get those 6.25 hours. By contrast, a 2016 study of nearly 500 people found they spend almost all of their time in bed asleep and got about 7 hours of sleep, yet 87 percent in a 2020 survey said they didn't feel rested at least one day per week. A better understanding of how human sleep evolved could help people rest better.

Unsatisfied sleepers

Ancient humans may have evolved to slumber efficiently &#8212; and in a crowd

Why people sleep less than their primate relatives

When it comes to meeting new people, consider curiosity to be your secret weapon. Especially for those more formulaic, more introverted, or more methodical in your interactions, curiosity is the holy grail of rapport-building techniques.But curiosity is not always innate. It’s a skill which can be practiced. It can be broken down into certain techniques. Use these in conversations and admire the delight you bring to a new person.

Curiosity And How To Leverage It

<ul><li>Excitement is curiosity’s very close cousin. Your excitement shows intrigue. It shows enthusiasm for the other person.</li><li>To show excitement with your words, use positive language. Say words like, “wow,” or “amazing.”</li><li>Use phrases like, “that’s incredible” or “no way, that’s awesome.”</li><li>And most importantly, say these with a smile on your face.</li></ul>

Show Excitement with Your Words

<ul><li>There is no denying the connecting power of body language. When it comes to curiosity, there are certain techniques which demonstrate a desire to learn more.</li><li>First, practice leaning in closer. Move slightly nearer to the edge of your seat. Shift your body forward, especially your upper body.</li><li>Nod your head emphatically and rhythmically. Notice the parts of their story when you should nod in agreement quickly or the times when slow spaced out nods are necessary. </li><li>Practice a tilt of the head as well when puzzled.</li></ul>

Make Your Body Curious

As a curious person, you want to use a blend of open and closed-ended questions. But, open-ended questions are where the additional curiosity really comes in. They create the opportunity to use positive language and curious body language to further express your interest.Try to ask more questions starting with why or how as opposed to what, where or when.

Ask Open-Ended Questions

The natural flow of conversation will 99% of the time result in the other person asking you a question. Don’t panic! There’s no need to answer a question with a question. You don’t have to dismiss their question altogether in an effort to solely be curious about them and reveal nothing about yourself.Instead, include them in your responses. By weaving them into your responses, you allow for them to jump in and expand on what you’re saying. You’re talking about them after all! This technique takes a lot of active listening and practice, so be patient with it.

Relate Your Story to Theirs

It’s always best to be prepared. When interacting with new people, you’ll hit conversational lulls. There will be times when you genuinely do not feel curious. That’s okay. When in doubt, use your go-to phrases.“Tell me more.”“Go on.”“I’d be interested in learning more about that.”“What’s that like?”

Have Some Phrases in Your Back Pocket

<ul><li>Even if we don’t intend to be, if we’re not curious then we’re coming from a place of judgment. We are inferring that we already know or lack the interest in learning more.</li><li>If you’re not curious, you miss the big picture. And this can have negative consequences.</li><li>Ask more questions. Use positive language. Show curiosity with your body.</li><li>The more curious you can be with someone, the more likely you’ll have more conversations in the future.</li></ul>

Be Curious, Not Judgmental

The scene above from Coach Ted Lasso in the eponymous TV show pristinely demonstrates the importance of curiosity. We must seek to learn more. We must never assume we know everything. When it comes…

communication

Communication

How to Be More Curious When Meeting New People

You have to be just as strong moving in reverse as you are going forward.<ol><li>Get stronger in reverse of what hurts.</li><li>Restore and train the full range of motion at a level that doesn’t hurt you. </li></ol> If you use only these two principles, you could create a system for just about any area of the body.

Two principles for developing full-body strength and fitness

“I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.” –

We want to gain strength in the areas where we’re generally weak or don’t normally train.  When we get stronger through a range of motion, we can exponentially reduce injury.

You can gain flexibility through strength exercises

Most trainers tell people, “don’t let your knees go over your toes." The reason for this advice is that when your knee goes over your toe, there’s more pressure on your knee. However, an Olympic trainer Charles Poliquin said the athlete whose knee can go farthest and strongest over the toes has the least chance of knee injury. If you’re not training with your knees over your toes through a full range of motion, you’re singling to your body that you don’t want that area to be robust with circulation and strength.

Knees over toes

Rehab can give you an amazing workout. Physical therapy and exercise don’t have to be two different things. Physical therapy and exercise combine well together. Combining physical therapy, exercise physical therapy and strength training can improve the mobility of younger people and prevent common sports injuries.

The mindset people need to be able to do rehab, the basic, boring stuff

Many people over attach their identity to the gym. But fitness is just one area of life.  When you’re in your late 20s or early 30s, you may shift your focus from physique to longevity. Be grateful that you can work out, not how much you lift. For example, lie in bed and imagine yourself without legs. It will help to ground your gratitude.

Be grateful that you can work out, not how much you lift

The person who wants to actively improve their resiliency and longevity needs a workout that also happens to be rehabbing their body. Improving your mobility allows you to access new muscle tissue that you couldn’t hit before. A full range of motion exercises increases not only flexibility but also strength. For example, the ATG (ass to grass) split squat is a good mobility exercise.

Flexibility & Strength

We may be at a point in life where we’re very weak and tender in some range of movement and start to avoid it. Instead, find the amount of load of full use that you can do and build up from there to what healthy people can do. <ul><li>		Backward sled drag: It forces your knees over your toes. Do ten minutes straight of backward sled pulls.</li><li>		ATG (ass to grass) split squat: It focuses on mobility. Do 5 sets of 10 reps at the lowest level you’re capable of</li><li>Tibialis raises strengthens the muscle underneath your kneecap. Do 3 sets of 20 reps</li><li>Hamstring work – curls or Nordic Bench. Do 3 sets of 10 reps.</li></ul>

Favourite knee exercises

Kids in their teens who are having shoulder surgeries are just not strong enough in reverse of throwing a baseball.  You need to be strong enough in reverse of motion that could injure you. <ul><li>Start strengthening your external rotation. </li><li>You can strengthen the lower trap muscles in the middle of your back.</li><li>Strengthen behind your shoulder blades.</li></ul>

Exercises for shoulders

With the amount of sitting we do in chairs, our hip flexors get very shortened. To get someone out of pain you need the ass to grass full range of motion. It’s found that people with less thoracic spine ability have a greater chance of lower back surgeries and shoulder surgeries.  People who get good at the astrograph split squat remark that when their hip flexors are lengthened out and strong through stretched positions.

Exercises for lower back pain

Ben Patrick AKA “Knees Over Toes Guy" is the coach and owner of Athletic Truth Group (ATG) Online Coaching, an online personal training program for strengthening knees and developing full-body fitness.

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more...  Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15)  Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/ 

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Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/  Learn more about your ad choices. Visit megaphone.fm/adchoices

Life lessons from the greatest thinkers on the planet with Chris Williamson. Including guests like David Goggins, Dr Jordan Peterson, Jocko Willink, Dr Andrew Huberman, Dr Julie Smith, Steven Bartlett, Ryan Holiday, James Clear, Robert Greene, Balaji Srinivasan, Steven Pinker, Alex Hormozi, Douglas Murray, Chris Bumstead, James Smith, Dr David Sinclair, Mark Manson and more. Understanding the world is hard. This podcast will help.

Modern Wisdom

#467 - Knees Over Toes Guy - Building A Bulletproof Body

Sound moves quite slowly. An echo demonstrates how slowly it moves – shout at a distant building and you can hear your voice bounce back at you with a slight delay. It moves slowly enough (330m/s) that your brain can detect a time difference between the sound arriving at your left ear and your right ear. This is called the interaural time difference.

The Speed Of Sound

Stereo music uses interaural time difference to give the illusion that sound is coming from different directions, and headphones provide the best way to experience that illusion as they push the music directly to each ear. But to hear stereo properly, you need the headphones on the right way round, otherwise, all the sounds will be reversed – left will come from the right and vice versa, and sounds from the front will sound like they’re coming from behind you.

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