Cardio Quotes

She was starting to get a little breathless from trailing Casper, though the guys weren’t having any trouble. “How far have we gone? Like three miles?” Gabriel gave her a look. “Like one.” So she needed more cardio.

Carrying bags full of books is my cardio.

That’s one of the best things about horror movies – they’re not real life. They’re like emotional cardio. They give us the chance to be terrified in a consequence-free environment. That’s the joy of all fiction, really: you get the benefit of experiencing something without the burden of having to actually experience it.

Make exercise necessary and fun. Do mostly cardio, but also some weights. Some is better than none. Keep it up as you age.

What exactly did you do for exercise, Georgiana?” he says, giving me a skeptical look. “Twirl your hair?” “If I do it vigorously, it counts as cardio.

Alex, stop staring at me and do some cardio.” He flipped another page. I blinked. “I hope that book of yours is on charm and personality skills.” ~ Aiden & Alex

In 2004 our forty-second president, George W. Bush, the leader of the free world, proposed an amendment to the U.S. Constitution to forever ban gay marriage--which was already illegal. In opinion polls, about 50 percent of this country said they thought Bush had the right idea. If half this country feels so threatened by two people of the same gender being in love and having sex (and, incidentally, enjoying equal protection under the law), that they turn their attention--during wartime--to blocking rights already denied to homosexuals, then all the cardio striptease classes in the world aren't going to render us sexually liberated.

Ready for some cardio?' he asked with a smile. 'It's the key to escaping zombies, so yeah,' I returned with a grin.

Every morning write down three new things you’re grateful for. Journal for two minutes a day about a positive experience from the past 24 hours. Meditate daily for a few minutes. At the start of every day, write an email to someone praising or thanking them. Get fifteen minutes of simple cardio exercise a day.

Your mission is to find that “sweet spot” in the middle where intensity times duration yields the highest calorie burn. I believe that sweet spot—which provides both efficiency and effectiveness—is around 20 to 30 minutes of high-intensity cardio or 40 to 45 minutes of moderate-intensity cardio.

Comedy is hard work. People expect you to be funny 24/7. So if you're not constantly cracking up your friends, it can hurt you professionally. They may not read your book or come to your show. 'She's a comedian? She's not that funny!' It's unfair 'cause when cardio surgeon friends say they cut chests open and hold hearts in their hands, everyone just takes their word for it.

The killer’s got a chainsaw/boat hook/butcher’s knife and this girl’s got zip: no upper body strength, no mass, no shotgun. All she’s got is good cardio and an all-American face.

You look like you escaped from juvie,” he said when he saw her Lethe House sweats. “I’m getting my cardio in. I jogged here.” “Really?” “No. What’s going on?

looked like a plus-sized Tomb Raider. I zipped a light, hooded sweatshirt over the T-shirt and marched in place, wishing I liked cardio as much as I liked cheese.

You play tennis, Chloe?” I call out as I pull out another ball and serve it to Kristin, harder this time. “Do I look like I’m all about cardio?” she calls back in a cheerful voice. “What about when you were younger? You didn’t take lessons?” “Um, that’s a negative,” Chloe says around a mouthful of chocolate. She has a candy bar now. “Some of us were reading Harry Potter like normal kids.

Shawn Achor’s five happy habits:   Every morning write down three new things you’re grateful for. Journal for two minutes a day about a positive experience from the past 24 hours. Meditate daily for a few minutes. At the start of every day, write an email to someone praising or thanking them. Get fifteen minutes of simple cardio exercise a day.

If half this country feels so threatened by two people of the same gender being in love and having sex (and, incidentally, enjoying equal protection under the law), that they turn their attention—during wartime—to blocking rights already denied to homosexuals, then all the cardio striptease classes in the world aren’t going to render us sexually liberated.

I did this for you, you know, she always tells him. Did you? he wants to say. Because he doesn't remember ever asking for kumquats or hybrid cardio machines, but who knows? Maybe all this time, all the little ways he looked at her and didn't look at her, all the things he said or didn't say or didn't say enough added up to this awful request without his knowledge or consent, like those ransom notes made from letters cut from different magazines.

YOU DON’T HAVE TO ALWAYS TAKE SIDES! Did you know, that it is entirely possible to disagree with BOTH self-proclaimed nationalists & those deemed anti-nationals, BOTH right-wing & left-wing hardcores, BOTH ultra-religious people & atheists, BOTH vegans & meat-eaters, BOTH CrossFitters & non-CrossFitters, BOTH ‘cardio’ & ‘non-cardio’ folks, AND BOTH ‘low-carbers’ & ‘high-carbers’?! It’s called THINKING FOR YOURSELF! It gives you an identity. It‘s a highly pleasurable job too; it involves telling people off. I highly recommend it!

Earlier studies with dogs and goats have suggested that brain temperature, rather than core temperature, might control the limit of exercise tolerance in the heat.

Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant!

The Venus Factor weight loss system has nothing to do with silly exercise machines, cardio, restrictive or pre-packaged diets, or whatever weird berry pill the diet industry is talking about these days.

Do you feel that, Brynlee? I should be in top physical shape from the cardio my heart gets. This is what has happened every time I’ve been around you for over two years, and baby, now that I’ve kissed these lips …

I decided the map was clearly written by masochistic-doodling ancient Egyptians because everything was hieroglyphics and unreadable doodads. I cursed the map. “BY MOTHRA’S NIPPLES! I FUCKING HATE THIS MAP!” Irrational anger bubbled to the surface and all I could think about was murdering the map. I would show the map who was boss. I was boss. Not some evil, wrong map from hell. I had no choice but to hit the map against the steering wheel several times, grunting and releasing a string of curses that would have made my sailor father proud. And maybe blush. Then I opened my driver’s side door, still grunting and raging, and slammed the map against the car, threw it on the ground, stomped on it, kicked it, and just generally assaulted it in every way I could think of. I’m a little embarrassed to admit, in my mindlessness I was also taunting the map, questioning its virility, flipping it the bird, and cursing now in Spanish as well as English. It was the most cardio I’d done in over twelve months. Stupid map, making me do cardio. I’ll kill you!

Do your thang, Mommas. If you big ya back, we just gon’ unbig that motherfucker with plenty water and cardio.” “Water and cardio?” I cackled, not believing the things that came from his mouth. “Fucking. I tried to keep it PG, but you pushed me.” “I pushed you? I don’t recall.

Rhodiola significantly reduced problems and infection after the treatment of acute lung injury caused by massive trauma/infection and thoracic-cardio operations. A combination formula of rhodiola, eleuthero, and schisandra significantly enhanced positive outcomes in the treatment of acute nonspecific pneumonia.

When you eat right and sleep like a primal champ, your body does a good job recovering and getting stronger from bouts of appropriate stress like an occasional tough workout.

Primal Essential Movements—four of the most simple and effective exercises ever known to humankind: pushups, pullups, squats, and planks.

Lift something heavy most every day, even if it’s just your weary body up to the pullup bar a few times.

if you do a single set of pullups each day, you most likely won’t get any bigger, but such a habit will definitely contribute to getting you stronger.

The important thing is that, thanks to epidemiological studies, we know that exercise is the most powerful anti-aging tactic we’ve got.

What’s 30 or 60 or 90 days in the scope of your life?’ Experimenting with a potentially healthier approach can’t hurt, and it might just change your life!

my husband is a retired K-9 officer.

Believe it or not, going out and doing four to six hundred-meter sprints is a perfectly respectable workout for an endurance athlete. That’s only a couple minutes total of hard work,

WE HUMANS ARE THE ONLY MAMMALS THAT SUFFER FROM CHRONIC ILL HEALTH. ONE CRITIC SUGGESTS IT’S BECAUSE WE ARE THE ONLY ANIMALS CLEVER ENOUGH TO MANUFACTURE OUR OWN FOOD—AND STUPID ENOUGH TO EAT IT.” —DR. TIMOTHY NOAKES

Maximum Sustained Power workouts are much less taxing on the cardio endurance component and instead focus on going for max power or going home. Literally, you end your mini-sets when you can’t lift the heavy bar again due to accumulated fatigue. Or, in the case of vertical jumps or calibrated exercise equipment, you stop the set when you fall materially short of your baseline absolute power performance standard that you started the workout with.

MSP workouts involve full-body functional movements like deadlifts, squats, leg presses, and vertical jumps. MSP workouts feature heavy weights, few reps, and more rest. By doing a succession of mini-sets, you “go max or go home.

The main floor of Penn Station, early, the first commuters arriving, leaving, the man outstretched on his coat, wide circles of survivors forming. He's half in, half out of his clothes, being kissed and cardio-shocked, though he was likely dead before he landed. This goes on for minutes, minutes more, until the medics unhook the vanished heart, move him onto the cot and cover him with the snow-depth of a sheet and wheel him the fluorescent length of the hall through gray freight doors that open on their own and close at will.

Exercise” includes a combination of purposeful aerobic cardio work (e.g., swimming, cycling, jogging, group exercise classes), strength training (e.g., free weights, resistance bands, gym machines, mat Pilates, lunges, squats), and routines that promote flexibility and balance (e.g., stretching, yoga). It also includes leading a physically active life throughout the day (e.g., taking the stairs instead of the elevator; avoiding prolonged sitting; going for walks during breaks; engaging in hobbies such as dancing, hiking, and gardening).

The Primal Essential Movements offer a simple, entry-level way to include strength training in your lifestyle. They entail conducting pushups, pullups, squats, and planks on a regular basis, with more attention to paid to formal workouts during the intensity training phases.

The killer’s got a chainsaw/boat hook/butcher’s knife and this girl’s got zip: no upper body strength, no mass, no shotgun. All she’s got is good cardio and an all-American face. Yet somehow she kills the killer, then stares numbly off into the middle distance, or collapses into the arms of the arriving police, or runs crying to her boyfriend, makes one last quip, lights one last cigarette, asks a final haunting question, gets taken off in an ambulance screaming and screaming like she’s never going to stop. Ever wonder what happens to those final girls?

QUICK START Not sure how much cardio you should do for maximum benefit and minimum risk? Here’s a simple shortcut formula, backed by research and experience: A foolproof starting point is three to four days per week of the cardio of your choice, for 20–40 minutes at a moderate to high intensity. If you’re already fit and your time is limited, do up to three sessions of high-intensity interval training (HIIT) per week. When you need to accelerate fat loss, simply increase the duration and frequency a little bit each week until you get the rate of fat loss you want.

Primal Essential Movements—four of the most simple and effective exercises ever known to humankind: pushups, pullups, squats, and planks. Collectively, these exercises work all the muscles in your body and promote functional fitness for a broad application of athletic and daily life activities.

Indigenous Poetry Conflict Resolution for Holy Beings, by Joy Harjo Ghost River (Wakpá Wanági), by Trevino L. Brings Plenty The Book of Medicines, by Linda Hogan The Smoke That Settled, by Jay Thomas Bad Heart Bull The Crooked Beak of Love, by Duane Niatum Whereas, by Layli Long Soldier Little Big Bully, by Heid E. Erdrich A Half-Life of Cardio-Pulmonary Resuscitation, by Eric Gansworth NDN Coping Mechanisms, by Billy-Ray Belcourt The Invisible Musician, by Ray A. Young Bear When the Light of the World Was Subdued, Our Songs Came Through, edited by Joy Harjo New Poets of Native Nations, edited by Heid E. Erdrich The Failure of Certain Charms, by Gordon Henry Jr.

A twelve-study meta-analysis concluded there is no relationship between protein consumption and kidney function.146 In fact, there has never been any scientific evidence showing higher protein consumption damages kidney function. Not a single study. Picked up by the mainstream media, this hypothesis has been disproven multiple times, yet the myth unfortunately still persists.

Come on, buddy. The maze is fun." I tug at the leash. "I did unholy things to your future mom there more times than I can count." "Jesse!" I call out to her, which prompts her breathless giggles, the ones that float straight to my dick. I know where to find her. In the center of the snowflake. "Stay where you are. I'm coming to get you." I'm praying the Labrador puppy behind me won't bark and shit all over my surprise. Especially literally. "Are you panting?" She laughs harder, and I shoot the pup a you're-making-me-look-bad frown, trying hard not to crack up. Dude is killing my swag. For a cute thing, he sure sounds like a chain-smoking swine. "Yeah." I crack my gum. "Gotta work on my cardio. I could use some help." "You're getting help twice a day, sometimes three on weekends.

That means to push very heavy weight, repeatedly, and to constantly strive to elevate both your baseline numbers and the total weight lifted at the workout—until you start to reach a natural limit relative to your competitive goals. This will deliver improvements in strength and subsequent improvements in endurance performance, and also maximize the hormonal, anti-aging benefits of the workout.

For years, exercise scientists have been convinced that the only way to increase mitochondrial density is with aerobic endurance training, but recent studies have proved otherwise. Not only is an increase in the size and number of mitochondria a proven adaptation to HIIT, but the mitochondrial benefit of HIIT goes way beyond size and number. For example, all your mitochondria contain oxidative enzymes, such as citrate synthase, malate dehydrogenase, and succinate dehydrogenase. These oxidative enzymes lead to improved metabolic function of your skeletal muscles—particularly by causing more effective fat and carbohydrate breakdown for fuel and also by accelerating energy formation from ATP. So more oxidative enzymes means that you have a higher capacity for going longer and harder. And it turns out that, according to an initial study on the effect of HIIT on oxidative enzymes, there were enormous increases in skeletal muscle oxidative enzymes in seven weeks in subjects who did four to ten thirty-second maximal cycling sprints followed by four minutes of recovery just three days a week. But what about HIIT as opposed to aerobic cardio? Another six-week training study compared the increase in oxidative enzymes that resulted from either: 1. Four to six thirty-second maximal-effort cycling sprints, each followed by four-and-a-half minutes of recovery, performed three days a week (classic HIIT training) or 2. Forty to sixty minutes of steady cycling at 65 percent VO2 max (an easy aerobic intensity) five days a week The levels of oxidative enzymes in the mitochondria in subjects who performed the HIIT program were significantly higher—even though they were training at a fraction of the volume of the aerobic group. How could this favorable endurance adaptation happen with such short periods of exercise? It turns out that the increased mitochondrial density and oxidative-enzyme activity from HIIT are caused by completely different message-signaling pathways than those created by traditional endurance training.

As explained in the first chapter, human beings are physically hardwired to constantly move about and exercise. Every day, we build up a lot of stress, and physical exercise provides an outlet to get this out of our system so we can stay healthy. In the modern world, our stress is exacerbated by our incessant consumption of negative news and by rapid changes in our culture and norms. Negativity and confusion add stress to the body. Exercise will help manage this by releasing neurotransmitters, called endorphins, into our body to manage our response. Exercise temporarily mimics the fight-or-flight response that you may feel when you are stressed. But in the long run, it will help calm and de-stress you. Endorphins help calm your responses and ultimately result in removing the built-up stresses from our lives. Studies have shown that people experience positive changes after just one or two cardio sessions. Exercise will also help you sleep, which is directly correlated with lower stress and anxiety.3 Exercise

If a mini-habit isn’t working, it’s probably just too big. Make it smaller and let it grow organically. Committing to one workout per day might not sound like much, but it can easily get lost in the whirlpool of daily living. Trim it down to something stupidly easy, quick, and unskippable: a couple of sets of body-weight exercises to failure or a 15-minute walk, for example. The mini-habit tool is incredibly versatile. You can apply it to just about any endeavor and immediately reap the benefits. For example… • Read five pages of the book you want to finish. • Write 50 words on your project. • Do 10 minutes of that exercise DVD. • Lift weights one day per week. • Practice your yoga poses for 5 minutes. • Follow your meal plan for one day. • Cook one new recipe per week. • Give one compliment per day. • Replace one cup of soda with water. You get the idea. So, what major, scary change do you want to make in your life? And what’s the stupidest, simplest action you can take every day to nudge the needle in that direction? There’s your breadcrumb of a mini-habit. Pick it up and see where the trail takes you.

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. Cardio before the resistance training suppressed anabolic hormones such as IGF–1 and MGF, and cardio after resistance training increased muscle tissue breakdown. Several other studies, such as those conducted by Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

Why are you still here? And why won’t you give me back my key, dammit?” “Because your daughter asked me to check on you five years ago, and for some reason that I can’t explain, I really enjoy that arching thing you do with your eyebrow when you pretend to be shocked by things I’m saying. Very Maleficent of you. You can admit it—you watch the movie and practice, don’t you?” Myrna’s frown deepens to villainess levels at the mention of her daughter. “Ungrateful child. Never comes to visit. Too busy with her superficial life to even remember the woman who gave birth to her.” This isn’t the first time she’s said it, or even the twentieth time. “Yep, she’s really superficial, what with being a member of Congress and all.” “I’m sure she slept her way to the top.” Ouch, Myrna is especially pissed today. I play along with her anyway, because at least this way I know she’s getting her heart rate up. Being pissed off is about as close to cardio as she gets. “You know, I’ll have to check. Chances are she really did—with every man, woman, and tranny in her congressional district. She’s going to need surgery to tighten up that cooch of hers.” “Get out!

RESISTANCE TRAINING SHOULD HAVE BEEN INVENTED FOR WOMEN. The fitness industry has been plagued with more myths than ancient Greece. One of the most glaring is that women who weight train will look like Mr. Universe. There are still many women who are sidetracked by this common misperception, thereby avoiding weights altogether and bypassing the opportunity to achieve a beautiful, shapely body. One of the biggest differences between men and women is their hormone levels and how these hormones behave—most specifically, testosterone. Testosterone bulks up muscle mass in most men. Men have significantly higher testosterone levels than women, and therefore increasing muscle mass for men is much easier. The vast majority of women cannot build huge, bulging muscles because they have a tiny fraction of the testosterone found in men. There are so many benefits to resistance training for both men and women, but the some of the benefits are very specific to women’s health. For women, the truth is that resistance training increases your metabolism so that you burn fat more easily (and women tend to carry more body fat than men), you build bone mass and prevent osteoporosis (which affects more women than men), and you balance your hormones (which tend to fluctuate wildly in women as they age). Also, women who do resistance training feel a boost in self-esteem and gain renewed physical and mental strength because of their new sexy shape. Resistance training is a woman’s best friend. I rest my case.

Long walks are so dumb. It’s not like a good cardio workout on a treadmill or elliptical machine or anything. You’re not getting your blood pumping enough to reap actual health benefits, and you can’t even watch or look at something worthwhile as you’re doing it.

For example, an optimal exercise week for a very devoted exerciser could include a two-hour hike, another easy cardio session of one hour, two full-body strength-training sessions lasting no more than 30 minutes each, a sprint session with an accumulated five minutes of maximum effort, and a challenging “play” day (e.g., a pickup soccer, basketball, or Ultimate Frisbee game).

Oh, I don’t really like to run. I prefer to get my cardio from riding huge men.

Just some clothes and weapons, things we need if we’re going on the run,” I explained. “Oh, I don’t really like to run. I prefer to get my cardio from riding huge men.

What cardio is to bodybuilding, positive thoughts are to a healthy mind.

Cardio is the hammer sculpting strength to carve out the desired body.

Positivity is the pillar to optimal endurance of the brain, like cardio for stamina.

It takes a lot of cardio to fuck two women. You’re allowed to be out of breath,

Thus, athletes who exclusively weight train without also doing some cardio appear to be at as much risk as sedentary individuals of developing chronic high blood pressure and cardiovascular disease.

Come on, he’s on the move,” Julie informed Alex, grabbing his hand and jogging after the ghost in front of them. “Ugh, really?” Alex groaned as he picked up his pace. “We never would have worked out. Too much cardio.

Two of my coworkers, Bryan Dattilo (Lucas) and Peter Reckell (Bo), often bicycle into work from their homes. Talk about getting your cardio in! It keeps them both incredibly fit!

When it comes to cardiovascular exercise, the general guidelines recommend doing between 20 and 60 minutes. However, this will depend on the intensity of the exercise you are doing. Steady state low intensity cardio, such as walking on a treadmill, can be done for up to an hour at a time. In contrast, high intensity interval training (HIIT), which involves short sprints followed by even shorter rest intervals, should only last for a maximum of 20 minutes.

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In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result. Call it the Slavic Retro Fitness Craze: kettlebells are rustic and raw and are lifted and swung and tossed in specified patterns to produce specific muscular and cardiovascular results. The apparatus has a system, a philosophy of usage, first formulated in Czarist Russia.

The system straddles two worlds: strength training and cardiovascular training. The system is neither pure strength training nor pure cardiovascular training. Kettlebells stand astride the two worlds, splitting the difference, combining strength training and cardio training. Is this the best of both worlds – or the worst of both worlds? The object of weight training is to trigger muscular hypertrophy. The object of aerobics is to burn fat and increase cardio capacity.

With kettlebells, cardio intensity is increased by increasing the poundage, increasing the reps, speeding up the pace and/or extending the session duration. There seems to be little questioning that diligent use of kettlebells can provide a cardio session as intense as a person can stand and muscle hypertrophy will occur if the poundage is sufficient.

if I want to know a poem, Biblically, respiratorily, cardio- vascularly, I chart the rhythms of its lines—and I no longer fear that beat interests me so deeply because I was a child beaten to the 4/4 beat

Recumbent bike exercise machine are among the most comfortable ways to get a cardio workout while also being a high-efficiency way to burn calories, lose weight, and actually improve fitness.

Conversations with good intentions, exchanges that feel like cardio sessions for the soul, dialogue directed in growth that leads you back to yourself, words wrapped in vulnerability and soaked in honesty. . . conversations like this.

One or two cardio/running sessions per week (endurance) - One or two muscle-strengthening/HIIT sessions per week (strengthening and resistance) - A long hiking trip over the weekend (endurance, strengthening and resistance).

I no longer let my friends back home take me anywhere that might end in me running from gunshots. Thankfully, I do enough cardio to be able to run from gunshots, but better safe than sorry. You can get shot anywhere in America, though, so I may have to stop going outside altogether soon.

1. Mental training 2. Nutrition 3. Cardio training 4. Weight training

Indigenous Lives Holding Our World Together, by Brenda J. Child American Indian Stories, by Zitkala-Sa A History of My Brief Body, by Billy-Ray Belcourt The Falling Sky: Words of a Yanomami Shaman, by Davi Kopenawa and Bruce Albert Apple: Skin to the Core, by Eric Gansworth Heart Berries, by Terese Marie Mailhot The Blue Sky, by Galsan Tschinag Crazy Brave, by Joy Harjo Standoff, by Jacqueline Keeler Braiding Sweetgrass, by Robin Wall Kimmerer You Don’t Have to Say You Love Me, by Sherman Alexie Spirit Car, by Diane Wilson Two Old Women, by Velma Wallis Pipestone: My Life in an Indian Boarding School, by Adam Fortunate Eagle Split Tooth, by Tanya Tagaq Walking the Rez Road, by Jim Northrup Mamaskatch, by Darrel J. McLeod Indigenous Poetry Conflict Resolution for Holy Beings, by Joy Harjo Ghost River (Wakpá Wanági), by Trevino L. Brings Plenty The Book of Medicines, by Linda Hogan The Smoke That Settled, by Jay Thomas Bad Heart Bull The Crooked Beak of Love, by Duane Niatum Whereas, by Layli Long Soldier Little Big Bully, by Heid E. Erdrich A Half-Life of Cardio-Pulmonary Resuscitation, by Eric Gansworth NDN Coping Mechanisms, by Billy-Ray Belcourt The Invisible Musician, by Ray A. Young Bear When the Light of the World Was Subdued, Our Songs Came Through, edited by Joy Harjo New Poets of Native Nations, edited by Heid E. Erdrich The Failure of Certain Charms, by Gordon Henry Jr. Indigenous History and Nonfiction Everything You Know About Indians Is Wrong, by Paul Chaat Smith Decolonizing Methodologies, by Linda Tuhiwai Smith Through Dakota Eyes: Narrative Accounts of the Minnesota Indian War of 1862, edited by Gary Clayton Anderson and Alan R. Woodworth Being Dakota, by Amos E. Oneroad and Alanson B. Skinner Boarding School Blues, edited by Clifford E. Trafzer, Jean A. Keller, and Lorene Sisquoc Masters of Empire, by Michael A. McDonnell Like a Hurricane: The Indian Movement from Alcatraz to Wounded Knee, by Paul Chaat Smith and Robert Allen Warrior Boarding School Seasons, by Brenda J. Child They Called It Prairie Light, by K. Tsianina Lomawaima To Be a Water Protector, by Winona LaDuke Minneapolis: An Urban Biography, by Tom Weber

Fitness is not a destination but a way of life, it is necessary for the body and mind to be fit in order to ensure maximum functionality of the body and mind. Human body is like a machine if it is not used regularly and efficiently like a machine it would rust in the form of diseases and health issues. Hence it is important every individual to undergo basic exercise regime regularly. Fitness is not a destination but a way of life, it is necessary for the body and mind to be fit in order to ensure maximum functionality of the body and mind. Human body is like a machine if it is not used regularly and efficiently like a machine it would rust in the form of diseases and health issues. Hence it is important every individual to undergo basic exercise regime regularly. Here are some basic exercise tips for beginners: For a beginner a workout be at least 5 days a week in order to ensure that the body undergoes regular workout without being overworked by ensuring 2 rest days in a week The workout should not last more than a hour but the intensity of the workout should gradually increase according to the comfort level. The time of workout should depends from individual to individual, but the demand of work out should be ensured by individual every day. Before a work out one could have a light amount of carbohydrate in order to avoid fatigue during workouts. One should have a balance between strength training and cardio to have an healthy and fit body. Middle aged persons and heart patients should monitor their heart rate during workout in order to avoid any serious injury or fatigue. Ensure body receives ample sleep post workout. Besides workout one should also keep a watch on diet as improper diet could hamper the workout of an individual.• If a person is new to exercise and could not afford gym membership or a train he/she could subscribe to social media such as Youtube to get a proper exercise regime.

Please, ancestors, if you get me through this, I promise to work on my cardio.

sedentary and exposed to food that is highly palatable and ready to grab, practically on every street corner. No wonder it’s so easy to pack on pounds and even harder to take them off.

His work on job sites is his weight training and sex is his cardio.

Conversations with good intentions, exchanges that feel like cardio sessions for the soul, dialogue directed in growth that leads you back to yourself, words wrapped in vulnerability and soaked in honesty—conversations like this.

I mean I would be starving too if I had just done the amount of cardio you did, but I wouldn’t go in there looking like that.

Though cardio doesn’t necessarily help muscle mass, it increases blood flow, multiplies mitochondria in the cells, brings more oxygen to the muscles, builds endurance, and turns on (or “upregulates”) longevity genes. Do both, and mix things up as much as possible. Cross-training is like eating a lot of different vegetables:

I look up to see him staring at me and I catch that look on his face, the look we are relentlessly told is reserved only for the rarified who have followed the proper regime. Applied the toners and moisturizers and serums in the correct order. Lifted the right amount of weights. Done cardio for the correct amount of time. Excluded the right amount of sugar or fats or meats. Followed each set of new rules as they appear. Restricted themselves. Contorted themselves. Done the work. Remained young. It is the look of a man gazing upon a naked female body they have been invited to partake in. A mix of lust, excitement, gratitude, and relief. He steps back for a moment, dropping my bra onto the couch and removing his shirt. He takes another long look at me. Ah the enjoyment of being enjoyed. “Amazing,” he says with a grin before coming closer. And I think, Yes. Yes. You are fortunate my clothes are off. It is amazing. Is there a name for the Male Gaze being subverted by actual male gazes?

This chapter is loaded with multiple ways to introduce new adaptive challenges and break homeostasis. We recommend that you: Upgrade your macros (more protein, more fiber) Start lifting weights (if you’re not already) Change your weight training program Increase your weight training frequency each week Do an HIIT workout a week Progress to two HIIT workouts a week Do cold therapy Add walking Add rebounding Add yoga Add cardio Change the type of cardio Increase the intensity of cardio Increase anabolism Do sauna sessions Cut calories

They are slight edge actions for happiness: happy habits. Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant! According to Shawn, if you do any one of these things faithfully for just three weeks, twenty-one days in a row, it will start to become a habit—a happy habit.

Everyone said that once you hit forty, strength training was really important. And so was cardio. And so was doing puzzles, to exercise your brain. And so on, and so on, and so on. Couldn’t she just enjoy being over the hill without worrying about everything she should be doing to keep herself there?

That’s one way to do cardio,” I panted. “Congrats, Donovan, you passed your final training test.” “I expect a gold medal commemorating the moment.” “Of course you do.

Sample Daily Plan: Begin your morning with hydration – think green tea and water. Also, make a breakfast that has lean proteins and don’t forget to do your yoga. If mornings are easy for you, get in your exercise. Try for 30-60 minutes of cardio and 15 minutes of strength training. Have 5-6 mini-meals, making sure you don’t exceed your calculated calorie count. Get your daily intake of water. (1 ounce for every 2 pounds you weigh) Stay away from sugar and salt. Spend your evening time engaged in some relaxing stretches. Soothe your body even more by drinking a warm cup of tea or reading a good book. Get 7-10 hours of sleep. Make all seven days like this. Remember, you need to eat well, exercise often and sleep good at night.

The intelligent want self-control; children want candy. — RUMI

happy habits.   Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant! According

I was going to yell my lungs out when I got to her for pulling this kind of shit. Once I got to the location, I called her number again and again, trying to reach her. I called maybe thirty times before I heard the faint sound of a ringtone and found her cell in a dumpster among cardboard, junk food leftovers and cigarette butts. Desperation and distress coursed through my veins. I kicked the dumpster so hard, I left a dent. “Fuck, fuck, fuck!” I yelled, not caring about people around me watching my very public meltdown. She hadn’t run away. Wouldn’t run away. I knew my lovebird—she was the fighting kind. The only running she’d ever do was to get her cardio fix. No, this was not her trying to break free. This was him trying to get even. It was the moment I realized that, for the first time, Brock was one step ahead of me.

HOW OFTEN YOU SHOULD DO CARDIO In terms of frequency, here’s how I do it: • When I’m bulking, I do two 25-minute HIIT sessions per week. • When I’m cutting, I do three to five 25-minute HIIT sessions per week. • When I’m maintaining, I do two to three 25-minute HIIT sessions per week. • I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.

scientists at the University of Western Ontario gives us insight into just how much more effective high-intensity cardio is.27 Researchers had 10 men and 10 women train three times per week, with one group doing between four and six 30-second treadmill sprints (with four minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at the “magical fat-loss zone” of 65 percent VO2 max). The results: after six weeks of training, the subjects doing the intervals had lost significantly more body fat. Yes, four to six 30-second sprints burn more fat than 60 minutes of incline treadmill walking.

A benefit of fasted cardio in the morning is that you will burn calories for the rest of the day, even when you’re not doing anything

La dureté de l’eau, trop riche en calcium (150 mg/l) n’est pas un atout pour la santé. Il y a une corrélation négative entre la dureté de l’eau et les maladies cardio-vasculaires.

Did you know... ...that it is entirely possible to disagree with BOTH self-proclaimed nationalists and anti-nationals, BOTH right-wing and left-wing hardcores, BOTH ultra-religious people and atheists, BOTH vegans and meat-eaters, BOTH CrossFitters and non-CrossFitters, BOTH ‘cardio’ and ‘non-cardio’ folks, AND BOTH ‘low-carbers’ and ‘high-carbers’?! It’s called THINKING FOR YOURSELF; it’s a highly pleasurable job since it involves telling people off; I highly recommend it!

Cardio is negotiable.

Each morning, write down three things you’re grateful for. Not the same three every day; find three new things to write about. That trains your brain to search your circumstances and hunt for the positive. Journal for two minutes a day about one positive experience you’ve had over the past twenty-four hours. Write down every detail you can remember; this causes your brain to literally reexperience the experience, which doubles its positive impact. Meditate daily. Nothing fancy; just stop all activity, relax, and watch your breath go in and out for two minutes. This trains your brain to focus where you want it to, and not get distracted by negativity in your environment. Do a random act of kindness over the course of each day. To make this simple, Shawn often recommends a specific act of kindness: at the start of each day, take two minutes to write an email to someone you know praising them or thanking them for something they did. Exercise for fifteen minutes daily. Simple cardio, even a brisk walk, has a powerful antidepressant impact, in many cases stronger (and more long-lasting) than an actual antidepressant! According

Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well as helping you lose weight.