Exercise Good Morning Quotes

Do you know about the spoons? Because you should. The Spoon Theory was created by a friend of mine, Christine Miserandino, to explain the limits you have when you live with chronic illness. Most healthy people have a seemingly infinite number of spoons at their disposal, each one representing the energy needed to do a task. You get up in the morning. That’s a spoon. You take a shower. That’s a spoon. You work, and play, and clean, and love, and hate, and that’s lots of damn spoons … but if you are young and healthy you still have spoons left over as you fall asleep and wait for the new supply of spoons to be delivered in the morning. But if you are sick or in pain, your exhaustion changes you and the number of spoons you have. Autoimmune disease or chronic pain like I have with my arthritis cuts down on your spoons. Depression or anxiety takes away even more. Maybe you only have six spoons to use that day. Sometimes you have even fewer. And you look at the things you need to do and realize that you don’t have enough spoons to do them all. If you clean the house you won’t have any spoons left to exercise. You can visit a friend but you won’t have enough spoons to drive yourself back home. You can accomplish everything a normal person does for hours but then you hit a wall and fall into bed thinking, “I wish I could stop breathing for an hour because it’s exhausting, all this inhaling and exhaling.” And then your husband sees you lying on the bed and raises his eyebrow seductively and you say, “No. I can’t have sex with you today because there aren’t enough spoons,” and he looks at you strangely because that sounds kinky, and not in a good way. And you know you should explain the Spoon Theory so he won’t get mad but you don’t have the energy to explain properly because you used your last spoon of the morning picking up his dry cleaning so instead you just defensively yell: “I SPENT ALL MY SPOONS ON YOUR LAUNDRY,” and he says, “What the … You can’t pay for dry cleaning with spoons. What is wrong with you?” Now you’re mad because this is his fault too but you’re too tired to fight out loud and so you have the argument in your mind, but it doesn’t go well because you’re too tired to defend yourself even in your head, and the critical internal voices take over and you’re too tired not to believe them. Then you get more depressed and the next day you wake up with even fewer spoons and so you try to make spoons out of caffeine and willpower but that never really works. The only thing that does work is realizing that your lack of spoons is not your fault, and to remind yourself of that fact over and over as you compare your fucked-up life to everyone else’s just-as-fucked-up-but-not-as-noticeably-to-outsiders lives. Really, the only people you should be comparing yourself to would be people who make you feel better by comparison. For instance, people who are in comas, because those people have no spoons at all and you don’t see anyone judging them. Personally, I always compare myself to Galileo because everyone knows he’s fantastic, but he has no spoons at all because he’s dead. So technically I’m better than Galileo because all I’ve done is take a shower and already I’ve accomplished more than him today. If we were having a competition I’d have beaten him in daily accomplishments every damn day of my life. But I’m not gloating because Galileo can’t control his current spoon supply any more than I can, and if Galileo couldn’t figure out how to keep his dwindling spoon supply I think it’s pretty unfair of me to judge myself for mine. I’ve learned to use my spoons wisely. To say no. To push myself, but not too hard. To try to enjoy the amazingness of life while teetering at the edge of terror and fatigue.

Worship is our rehearsal for how to live today and how to glorify God in heaven. It is not merely a Sunday morning exercise meant to make us feel good.

The most disturbing thing about accidentally waking up at four in the morning is realizing some people do this on purpose so they can exercise. Really, who in their ever lovin’ mind thinks this a good idea? Just being awake irritated me.

In the end, a person is only know by the impact he or she has on others. The Gift of Work: He who loves his work never labors. The Gift of Money: Money is nothing more than a tool. It can be a force for good, a force for evil, or simple be idle. The Gift of Friends: It is a wealthy person, indeed, who calculates riches not in gold but in friends. The Gift of Learning: Education is a lifelong journey whose destination expands as you travel. The desire and hunger for education is the key to real learning. The Gift of Problems: Problems can only be avoided by exercising good judgment. Good judgment can only be gained by experiencing life's problems. The Gift of Family: Some people are born into wonderful families. Others have to find or create them. Being a member of a family is a priceless privilege which costs nothing but love. The Gift of Laughter: Laughter is good medicine for the soul. Our world is desperately in need of more such medicine. The Gift of Dreams: Faith is all that dreamers need to see into the future. The Gift of Giving: The only way you can truly get more out of life for yourself is to give part of yourself away. One of the key principles in giving, is that the gift must be yours to give-either something you earned or created or maybe, simply, part of yourself. The Gift of Gratitude: In those times when we yearn to have more in our lives, we should dwell on the things we already have. In doing so, we will often find that our lives are already full to overflowing. The Golden List: Every morning before getting up visualize a golden tablet on which is written ten things in your life you are especially thankful for. The Gift of a Day: Life at its essence boils down to one day at a time. Today is the Day! If we can learn how to live one day to its fullest, our lives will be rich and meaningful. The Gift of Love: Love is a treasure for which we can never pay. The only way we keep it is to give it away. The Ultimate Gift: In the end, life lived to its fullest is its own ultimate gift.

I think there is a limit beyond which free speech can't go….a limit that is very seldom mentioned. It's the point where free speech begins to collide with the right to privacy… I don't think there are any other conditions to free speech. I have the right to say and to believe anything I please, but I don't have the right to press it on anybody else. For example, take for instance the Catholic Church, which I am on good terms with, personally, but which I have no belief in whatsoever. I have a right to print my dissent from its doctrines, to utter them. I have exercised that right for many years. But I have no right to go on the cathedral steps on Sunday morning, when the Catholics are coming out from High Mass, and make a speech denouncing them. I don't think there is any such right. Nobody has got the right to be a nuisance to his neighbors, or to hurt his neighbor's feelings wantonly. If they come to him and say "What do you think of this Mass that we have just finished?", I think that he has the right to answer. But he has no right to press his opinions on them. Of course you'll notice the peculiar thing about the United States, where there is very little free speech. Free speech is a very limited right, in this country, as I have learned to my bitter experience, more than once. Yet, it is the country where the right to press opinions on reluctant hearers is carried to a development that is unheard of on earth. The whole country's full of propagandists who are bothering everybody, all the time.

It is a good morning exercise for a research scientist to discard a pet hypothesis every day before breakfast. It keeps him young.

Benefits Now—Costs Later We have seen that predictable problems arise when people must make decisions that test their capacity for self-control. Many choices in life, such as whether to wear a blue shirt or a white one, lack important self-control elements. Self-control issues are most likely to arise when choices and their consequences are separated in time. At one extreme are what might be called investment goods, such as exercise, flossing, and dieting. For these goods the costs are borne immediately, but the benefits are delayed. For investment goods, most people err on the side of doing too little. Although there are some exercise nuts and flossing freaks, it seems safe to say that not many people are resolving on New Year’s Eve to floss less next year and to stop using the exercise bike so much. At the other extreme are what might be called sinful goods: smoking, alcohol, and jumbo chocolate doughnuts are in this category. We get the pleasure now and suffer the consequences later. Again we can use the New Year’s resolution test: how many people vow to smoke more cigarettes, drink more martinis, or have more chocolate donuts in the morning next year? Both investment goods and sinful goods are prime candidates for nudges. Most (nonanorexic) people do not need any special encouragement to eat another brownie, but they could use some help exercising more.

I have it so good. So absurdly, improbably good. I didn't do anything to deserve it, but I have it. I'm healthy. I've never gone hungry. And yes, to answer your question, I'm- I'm loved. I lived in a beautiful place, did meaningful work. The world we made out there, Mosscap, it's- it's nothing like what your originals left. It's a good world, a beautiful world. It's not perfect, but we've fixed it so much. We made a good place, struck a good balance. And yet every fucking day in the City, I woke up hollow, and... and just... tired, y'know? So, I did something else instead. I packed up everything, and I learned a brand-new thing from scratch, and gods, I worked hard for it. I worked really hard. I thought, if I can just do that, if I can do it well, I'll feel okay. And guess what? I do do it well. I'm good at what I do. I make people happy. I make people feel better. And yet I still wake up tired, like... like something's missing. I tried talking to friends, and family, and nobody got it, so I stopped bringing it up, and then I stopped talking to them altogether, because I couldn't explain, and I was tired of pretending like everything was fine. I went to doctors, to make sure I wasn't sick and that my head was okay. I read books and monastic texts and everything I could find. I threw myself into my work, I went to all the places that used to inspire me, I listened to music and looked at art, I exercised and had sex and got plenty of sleep and ate my vegetables, and still. Still. Something is missing. Something is off. So, how fucking spoiled am I, then? How fucking broken? What is wrong with me that I can have everything I could ever want and have ever asked for and still wake up in the morning feeling like every day is a slog?

heel (calf) raise leg (knee) extension leg (knee) flexion squat (one half – full squat) or leg press good morning hip flexion hip abduction hip adduction hip extension back raises back raises with a twist 45° sit-up reverse trunk twist reverse sit-up bench press bent over row, two variants overhead press, two variants full and partial range front arm raises full and partial range lateral arm raises lat pulldown biceps curl) triceps push down supination-pronation wrist curls reverse curls finger and grip exercises breathing exercises

There was no possibility of taking a walk that day. We had been wandering, indeed, in the leafless shrubbery an hour in the morning; but since dinner (Mrs. Reed, when there was no company, dined early) the cold winter wind had brought with it clouds so sombre, and a rain so penetrating, that further out-door exercise was now out of the question. I was glad of it: I never liked long walks, especially on chilly afternoons: dreadful to me was the coming home in the raw twilight, with nipped fingers and toes, and a heart saddened by the chidings of Bessie, the nurse, and humbled by the consciousness of my physical inferiority to Eliza, John, and Georgiana Reed. The said Eliza, John, and Georgiana were now clustered round their mama in the drawing-room: she lay reclined on a sofa by the fireside, and with her darlings about her (for the time neither quarrelling nor crying) looked perfectly happy. Me, she had dispensed from joining the group; saying, “She regretted to be under the necessity of keeping me at a distance; but that until she heard from Bessie, and could discover by her own observation, that I was endeavouring in good earnest to acquire a more sociable and childlike disposition, a more attractive and sprightly manner— something lighter, franker, more natural, as it were—she really must exclude me from privileges intended only for contented, happy, little children.” What does Bessie say I have done?” I asked. Jane, I don’t like cavillers or questioners; besides, there is something truly forbidding in a child taking up her elders in that manner. Be seated somewhere; and until you can speak pleasantly, remain silent.

If I am reading the stiffer and the more difficult books, or the more directly theological books in the morning, I read the other types at night. It is good that the mind should not be too much exercised or stimulated before you go to bed, if you want to avoid the problem of insomnia.

key to health and happiness. Living in the twenty-first-century American culture seems to promote an unbalanced life: too much work and not enough play, excessive calories and not enough natural fresh foods, too much stress and not enough fun, and too much TV and too little exercise, too much rushing around—insufficient restful sleep, too much materialism and too little spirituality. As Dr. Phil would ask, “Is it work in’ for ya?” We can tell you that it doesn’t work for us. One of the best ways to avoid getting swept away in the tide of the often self-defeating modern lifestyle is to live by the mantra: “Good Things First.” Get in the habit of prioritizing the things that will make your life better in the long run: exercise, eating breakfast each morning, good food and healthy beverages, time to play, plenty

Obedience is freedom. Better to follow the Master’s plan than to do what you weren’t wired to do—master yourself. It is true that the thing that you and I most need to be rescued from is us! The greatest danger that we face is the danger that we are to ourselves. Who we think we are is a delusion and what we all tend to want is a disaster. Put together, they lead to only one place—death. If you’re a parent, you see it in your children. It didn’t take long for you to realize that you are parenting a little self-sovereign, who thinks at the deepest level that he needs no authority in his life but himself. Even if he cannot yet walk or speak, he rejects your wisdom and rebels against your authority. He has no idea what is good or bad to eat, but he fights your every effort to put into his mouth something that he has decided he doesn’t want. As he grows, he has little ability to comprehend the danger of the electric wall outlet, but he tries to stick his fingers in it precisely because you have instructed him not to. He wants to exercise complete control over his sleep, diet, and activities. He believes it is his right to rule his life, so he fights your attempts to bring him under submission to your loving authority. Not only does your little one resist your attempts to bring him under your authority, he tries to exercise authority over you. He is quick to tell you what to do and does not fail to let you know when you have done something that he does not like. He celebrates you when you submit to his desires and finds ways to punish you when you fail to submit to his demands. Now, here’s what you have to understand: when you’re at the end of a very long parenting day, when your children seemed to conspire together to be particularly rebellious, and you’re sitting on your bed exhausted and frustrated, you need to remember that you are more like your children than unlike them. We all want to rule our worlds. Each of us has times when we see authority as something that ends freedom rather than gives it. Each of us wants God to sign the bottom of our personal wish list, and if he does, we celebrate his goodness. But if he doesn’t, we begin to wonder if it’s worth following him at all. Like our children, each of us is on a quest to be and to do what we were not designed by our Creator to be or to do. So grace comes to decimate our delusions of self-sufficiency. Grace works to destroy our dangerous hope for autonomy. Grace helps to make us reach out for what we really need and submit to the wisdom of the Giver. Yes, it’s true, grace rescues us from us.

It is the possibility of saying ‘no’ which gives so much charm to the heart when it says ‘yes.’ A victory may be celebrated only on those fields in which a battle may be lost. Hence, in the divine order of things, God made a world in which a man and woman would rise to moral heights, not by that blind driving power which makes the sun rise each morning, but rather by the exercise of that freedom in which one may fight the good fight and enjoy the reward of victory – for no one shall be crowned unless he has struggled.

What an extraordinary episode in the economic progress of man that age was which came to an end in August 1914! The greater part of the population, it is true, worked hard and lived at a low standard of comfort, yet were, to all appearances, reasonably contented with this lot. But escape was possible, for any man of capacity or character at all exceeding the average, into the middle and upper classes, for whom life offered, at a low cost and with the least trouble, conveniences, comforts, and amenities beyond the compass of the richest and most powerful monarchs of other ages. The inhabitant of London could order by telephone, sipping his morning tea in bed, the various products of the whole earth, in such quantity as he might see fit, and reasonably expect their early delivery upon his doorstep; he could at the same moment and by the same means adventure his wealth in the natural resources and new enterprises of any quarter of the world, and share, without exertion or even trouble, in their prospective fruits and advantages; or he could decide to couple the security of his fortunes with the good faith of the townspeople of any substantial municipality in any continent that fancy or information might recommend. He could secure forthwith, if he wished it, cheap and comfortable means of transit to any country or climate without passport or other formality, could despatch his servant to the neighbouring office of a bank for such supply of the precious metals as might seem convenient, and could then proceed abroad to foreign quarters, without knowledge of their religion, language, or customs, bearing coined wealth upon his person, and would consider himself greatly aggrieved and much surprised at the least interference. But, most important of all, he regarded this state of affairs as normal, certain, and permanent, except in the direction of further improvement, and any deviation from it as aberrant, scandalous, and avoidable. The projects and politics of militarism and imperialism, of racial and cultural rivalries, of monopolies, restrictions, and exclusion, which were to play the serpent to this paradise, were little more than the amusements of his daily newspaper, and appeared to exercise almost no influence at all on the ordinary course of social and economic life, the internationalisation of which was nearly complete in practice.

The inhabitant of London could order by telephone, sipping his morning tea in bed, the various products of the whole earth, in such quantity as he might see fit, and reasonably expect their early delivery upon his doorstep; he could at the same moment and by the same means adventure his wealth in the natural resources and new enterprises of any quarter of the world, and share, without exertion or even trouble, in their prospective fruits and advantages; or he could decide to couple the security of his fortunes with the good faith of the townspeople of any substantial municipality in any continent that fancy or information might recommend. He could secure forthwith, if he wished it, cheap and comfortable means of transit to any country or climate without passport or other formality, could despatch his servant to the neighboring office of a bank for such supply of the precious metals as might seem convenient, and could then proceed abroad to foreign quarters, without knowledge of their religion, language, or customs, bearing coined wealth upon his person, and would consider himself greatly aggrieved and much surprised at the least interference. But, most important of all, he regarded this state of affairs as normal, certain, and permanent, except in the direction of further improvement, and any deviation from it as aberrant, scandalous, and avoidable. The projects and politics of militarism and imperialism, of racial and cultural rivalries, of monopolies, restrictions, and exclusion, which were to play the serpent to this paradise, were little more than the amusements of his daily newspaper, and appeared to exercise almost no influence at all on the ordinary course of social and economic life, the internationalization of which was nearly complete in practice.

I take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25.

First, we need to remember that, according to Kelly McGonigal in The Upside of Stress, how we perceive stress is actually the largest determinant of how it affects us. In short: If you think life is challenging you to step up and give your best, you’ll use that energy to do your best and feel energized. If, on the other hand, you think life is threatening you and your well-being, that stress will erode your health and you’ll feel enervated. Part I check in… How are YOU perceiving the stressors in your life? As threats or as challenges? Choose wisely. Now for Part II. In addition to reframing your perspective on stress, here’s a somewhat paradoxical way to alleviate any potential chronic stress: increase your levels of acute, short-term stress. Two ways to do that: physical exercise and short-term projects. For a variety of reasons, engaging in an intense little workout is one of the best ways to mitigate any lingering, chronic stress you may be experiencing. And, remember: If you’re NOT exercising, you’re effectively taking a “Stress Pill” every morning. Not a good idea. Deliberately “stress” your body with a quick, acute bout of physical stress (a.k.a. a workout!) and voilà. You made a dent in your chronic stress. Do that habitually and you might just wipe it out. Then we have short-term projects as a means to mitigate chronic stress. Feeling stressed about something at work (or life)? Get busy on a short-term project with a well-defined, doable near-term goal. Create some opportunities for small wins. Celebrate them. Repeat.

I have another letter for you,” I say, pulling the slightly creased paper out of my pocket. “I read the other one last night,” he says. “Verified all the quotations, too. Give me another day and I could track down all of the ancient sources from which your mistress drew her rhetorical figures, because—well, imitating six authors in two pages may be a good exercise, but with that many pieces stitched together, it’s impossible to hide the seams, let alone express an original thought.” I remember Koré’s pale face when she handed me the letter this morning, her ink-stained fingers. “She’s a very stupid person,” I say. “But it is neither lordly nor kind to sneer at her efforts.” “You have an odd kind of loyalty.” “You have an odd kind of tact. Or is that beneath the notice of a duke’s heir?

Once a renowned skirt-chaser, now an exceptionally devoted husband, St. Vincent knew as much about these matters as any man alive. When Cam had asked glumly if a decrease in physical urges was something that naturally occurred as a man approached his thirties, St. Vincent had choked on his drink. “Good God, no,” the viscount had said, coughing slightly as a swallow of brandy seared his throat. They had been in the manager’s office of the club, going over account books in the early hours of the morning. St. Vincent was a handsome man with wheat-colored hair and pale blue eyes. Some claimed he had the most perfect form and features of any man alive. The looks of a saint, the soul of a scoundrel. “If I may ask, what kind of women have you been taking to bed?” “What do you mean, what kind?” Cam had asked warily. “Beautiful or plain?” “Beautiful, I suppose.” “Well, there’s your problem,” St. Vincent said in a matter-of-fact tone. “Plain women are far more enjoyable. There’s no better aphrodisiac than gratitude.” “Yet you married a beautiful woman.” A slow smile had curved St. Vincent’s lips. “Wives are a different case altogether. They require a great deal of effort, but the rewards are substantial. I highly recommend wives. Especially one’s own.” Cam had stared at his employer with annoyance, reflecting that serious conversation with St. Vincent was often hampered by the viscount’s fondness for turning it into an exercise of wit. “If I understand you, my lord,” he said curtly, “your recommendation for a lack of desire is to start seducing unattractive women?” Picking up a silver pen holder, St. Vincent deftly fitted a nib into the end and made a project of dipping it precisely into an ink bottle. “Rohan, I’m doing my best to understand your problem. However, a lack of desire is something I’ve never experienced. I’d have to be on my deathbed before I stopped wanting—no, never mind, I was on my deathbed in the not-too-distant past, and even then I had the devil’s own itch for my wife.” “Congratulations,” Cam muttered, abandoning any hope of prying an earnest answer out of the man. “Let’s attend to the account books. There are more important matters to discuss than sexual habits.” St. Vincent scratched out a figure and set the pen back on its stand. “No, I insist on discussing sexual habits. It’s so much more entertaining than work.

I woke up hollow, and … and just … tired, y’know? So, I did something else instead. I packed up everything, and I learned a brand-new thing from scratch, and gods, I worked hard for it. I worked really hard. I thought, if I can just do that, if I can do it well, I’ll feel okay. And guess what? I do do it well. I’m good at what I do. I make people happy. I make people feel better. And yet I still wake up tired, like … like something’s missing. I tried talking to friends, and family, and nobody got it, so I stopped bringing it up, and then I just stopped talking to them altogether, because I couldn’t explain, and I was tired of pretending like everything was fine. I went to doctors, to make sure I wasn’t sick and that my head was okay. I read books and monastic texts and everything I could find. I threw myself into my work, I went to all the places that used to inspire me, I listened to music and looked at art, I exercised and had sex and got plenty of sleep and ate my vegetables, and still. Still. Something is missing. Something is off. So, how fucking spoiled am I, then? How fucking broken? What is wrong with me that I can have everything I could ever want and have ever asked for and still wake up in the morning feeling like every day is a slog?

emotion, though a devotional life leads to a sensitivity of feelings. It is the rhythms and moments of our days, weeks, months, and years that open communing space. Devotion isn’t ritual, but it is ritualistic. It isn’t working, but it is about works. It’s about laying hold of our lives in such a way that they become containers for the Spirit of God to fill, creating a counter-liturgy to the gravitational draw of technology, entertainment, and the endless purchasing of things. I’ve learned over the years that devotion isn’t reliant on how spiritually powerful we feel we are. If we have seconds, minutes, and hours in our day, then we can devote our lives to a living affection for God. Because devotion is about making space, and we all have it in some shape or form. When we wake in the morning, we can choose to devote time to God in the same way we devote our bodies to food, hygiene, and exercise. We don’t call those things ritualistic or religious; we don’t have breakfast with a sense of romanticism and heightened emotional experience. We do those things because we’re alive and because they’re good. Becoming a people of prayer is saying that as worthy as our stomachs are of food, our bodies are of cleansing, our lungs are of breathing, God is even more of our attention. And it’s about building habits throughout our day to live into it. If we leave eating to chance, we’ll likely find ourselves oscillating between irritable hunger and satisfaction. Likewise with God, without planning in rhythm, we’ll experience Him in boom and bust. Seasons of wonder and seasons of confusion and frustration.

I have it so good. So absurdly, improbably good. I didn’t do anything to deserve it, but I have it. I’m healthy. I’ve never gone hungry. And yes, to answer your question, I’m—I’m loved. I lived in a beautiful place, did meaningful work. The world we made out there, Mosscap, it’s—it’s nothing like what your originals left. It’s a good world, a beautiful world. It’s not perfect, but we’ve fixed so much. We made a good place, struck a good balance. And yet every fucking day in the City, I woke up hollow, and … and just … tired, y’know? So, I did something else instead. I packed up everything, and I learned a brand-new thing from scratch, and gods, I worked hard for it. I worked really hard. I thought, if I can just do that, if I can do it well, I’ll feel okay. And guess what? I do do it well. I’m good at what I do. I make people happy. I make people feel better. And yet I still wake up tired, like … like something’s missing. I tried talking to friends, and family, and nobody got it, so I stopped bringing it up, and then I just stopped talking to them altogether, because I couldn’t explain, and I was tired of pretending like everything was fine. I went to doctors, to make sure I wasn’t sick and that my head was okay. I read books and monastic texts and everything I could find. I threw myself into my work, I went to all the places that used to inspire me, I listened to music and looked at art, I exercised and had sex and got plenty of sleep and ate my vegetables, and still. Still. Something is missing. Something is off. So, how fucking spoiled am I, then? How fucking broken? What is wrong with me that I can have everything I could ever want and have ever asked for and still wake up in the morning feeling like every day is a slog?

[14] It is in accordance with this plan of action above all that one should train oneself. As soon as you leave the house at break of day, examine everyone whom you see, everyone whom you hear, and answer as if under questioning. What did you see? A handsome man or beautiful woman? Apply the rule. Does this lie within the sphere of choice, or outside it? Outside. Throw it away. [15] What did you see? Someone grieving over the death of his child? Apply the rule. Death is something that lies outside the sphere of choice. Away with it. You met a consul? Apply the rule. What kind of thing is a consulship? One that lies outside the sphere of choice, or inside? Outside. Throw that away too, it doesn’t stand the test. Away with it; it is nothing to you. [16] If we acted in such a way and practised this exercise from morning until night, we would then have achieved something, by the gods. [17] But as things are, we’re caught gazing open-mouthed at every impression that comes along, and it is only in the schoolroom that we wake up a little, if indeed we ever do. Afterwards, when we go outside, if we see someone in distress, we say, ‘He’s done for,’ or if we see a consul, exclaim, ‘A most fortunate man’; if an exile, ‘Poor wretch!’; if someone in poverty, ‘How terrible for him; he hasn’t money enough to buy a meal.’ [18] These vicious judgements must be rooted out, then; that is what we should concentrate our efforts on. For what is weeping and groaning? A judgement. What is misfortune? A judgement. What is civil strife, dissension, fault-finding, accusation, impiety, foolishness? [19] All of these are judgements and nothing more, and judgements that are passed, moreover, about things that lie outside the sphere of choice, under the supposition that such things are good or bad. Let someone transfer these judgements to things that lie within the sphere of choice, and I guarantee that he’ll preserve his peace of mind, regardless of what his circumstances may be. [20] The mind is rather like a bowl filled with water, and impressions are like a ray of light that falls on that water. [21] When the water is disturbed, the ray of light gives the appearance of being disturbed, but that isn’t really the case. [22] So accordingly, whenever someone suffers an attack of vertigo, it isn’t the arts and virtues that are thrown into confusion, but the spirit in which they’re contained; and when the spirit comes to rest again, so will they too.

NBC News reporter David Gregory was on a tear. Lecturing the NRA president—and the rest of the world—on the need for gun restrictions, the D.C. media darling and host of NBC’s boring Sunday morning gabfest, Meet the Press, Gregory displayed a thirty-round magazine during an interview. This was a violation of District of Columbia law, which specifically makes it illegal to own, transfer, or sell “high-capacity ammunition.” Conservatives demanded the Mr. Gregory, a proponent of strict gun control laws, be arrested and charged for his clear violation of the laws he supports. Instead the District of Columbia’s attorney general, Irv Nathan, gave Gregory a pass: Having carefully reviewed all of the facts and circumstances of this matter, as it does in every case involving firearms-related offenses or any other potential violation of D.C. law within our criminal jurisdiction, OAG has determined to exercise its prosecutorial discretion to decline to bring criminal charges against Mr. Gregory, who has no criminal record, or any other NBC employee based on the events associated with the December 23, 2012 broadcast. What irked people even more was the attorney general admitted that NBC had willfully violated D.C. law. As he noted: No specific intent is required for this violation, and ignorance of the law or even confusion about it is no defense. We therefore did not rely in making our judgment on the feeble and unsatisfactory efforts that NBC made to determine whether or not it was lawful to possess, display and broadcast this large capacity magazine as a means of fostering the public policy debate. Although there appears to have been some misinformation provided initially, NBC was clearly and timely advised by an MPD employee that its plans to exhibit on the broadcast a high capacity-magazine would violate D.C. law. David Gregory gets a pass, but not Mark Witaschek. Witaschek was the subject of not one but two raids on his home by D.C. police. The second time that police raided Witaschek’s home, they did so with a SWAT team and even pulled his terrified teenage son out of the shower. They found inoperable muzzleloader bullets (replicas, not live ammunition, no primer) and an inoperable shotgun shell, a tchotchke from a hunting trip. Witaschek, in compliance with D.C. laws, kept his guns out of D.C. and at a family member’s home in Virginia. It wasn’t good enough for the courts, who tangled him up in a two-year court battle that he fought on principle but eventually lost. As punishment, the court forced him to register as a gun offender, even though he never had a firearm in the city. Witaschek is listed as a “gun offender”—not to be confused with “sex offender,” though that’s exactly the intent: to draw some sort of correlation, to make possession of a common firearm seem as perverse as sexual offenses. If only Mark Witaschek got the break that David Gregory received.

In the uncertain hour before the morning Near the ending of interminable night At the recurrent end of the unending After the dark dove with the flickering tongue Had passed below the horizon of his homing While the dead leaves still rattled on like tin Over the asphalt where no other sound was Between three districts whence the smoke arose I met one walking, loitering and hurried As if blown towards me like the metal leaves Before the urban dawn wind unresisting. And as I fixed upon the down-turned face That pointed scrutiny with which we challenge The first-met stranger in the waning dusk I caught the sudden look of some dead master Whom I had known, forgotten, half recalled Both one and many; in the brown baked features The eyes of a familiar compound ghost Both intimate and unidentifiable. So I assumed a double part, and cried And heard another's voice cry: 'What! are you here?' Although we were not. I was still the same, Knowing myself yet being someone other— And he a face still forming; yet the words sufficed To compel the recognition they preceded. And so, compliant to the common wind, Too strange to each other for misunderstanding, In concord at this intersection time Of meeting nowhere, no before and after, We trod the pavement in a dead patrol. I said: 'The wonder that I feel is easy, Yet ease is cause of wonder. Therefore speak: I may not comprehend, may not remember.' And he: 'I am not eager to rehearse My thoughts and theory which you have forgotten. These things have served their purpose: let them be. So with your own, and pray they be forgiven By others, as I pray you to forgive Both bad and good. Last season's fruit is eaten And the fullfed beast shall kick the empty pail. For last year's words belong to last year's language And next year's words await another voice. But, as the passage now presents no hindrance To the spirit unappeased and peregrine Between two worlds become much like each other, So I find words I never thought to speak In streets I never thought I should revisit When I left my body on a distant shore. Since our concern was speech, and speech impelled us To purify the dialect of the tribe And urge the mind to aftersight and foresight, Let me disclose the gifts reserved for age To set a crown upon your lifetime's effort. First, the cold friction of expiring sense Without enchantment, offering no promise But bitter tastelessness of shadow fruit As body and soul begin to fall asunder. Second, the conscious impotence of rage At human folly, and the laceration Of laughter at what ceases to amuse. And last, the rending pain of re-enactment Of all that you have done, and been; the shame Of motives late revealed, and the awareness Of things ill done and done to others' harm Which once you took for exercise of virtue. Then fools' approval stings, and honour stains. From wrong to wrong the exasperated spirit Proceeds, unless restored by that refining fire Where you must move in measure, like a dancer.' The day was breaking. In the disfigured street He left me, with a kind of valediction, And faded on the blowing of the horn. -T.S. Eliot, "Little Gidding

Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

My typical day began at five o'clock in the morning when I would finish reading scripts by the side of Rebecca's bed until she woke up at seven. It was thrilling to find a script that I loved, something I desperately wanted to make. And when I found one, my day was made by seven A.M. If I didn't have a script to finish, I had notes to make on those I had read. And if I'd finished my notes, I went downstairs to exercise. After mornings with Rebecca, I'd arrive at the office at nine-thirty. The phone calls had started long before I got there. By ten o'clock I was in a staff meeting, and depending on the day of the week, it was either a production, marketing/distribution or business-affairs meeting. By eleven-thirty, I might be in a meeting with an executive about a particular movie or problem. By twelve, I was meeting with a director I was trying to seduce back to the studio. By twelve forty-five, I'd get in my car and drive across town to a lunch meeting with an agent, a producer, a writer or a movie star. While driving, I'd start to return the phone calls that had started before I ever arrived at my office. At two-thirty, I was back in the car, returning more phone calls, the calls from early morning, from mid-morning, plus East Coast and Europe calls that came in during lunch. At two forty-five, I was back in the office. Inevitably, there were people waiting to see me, executives with personal problems, political problems, and/or production problems. In between, I returned and made more phone calls. At three-thirty, there could be a meeting with someone I was trying to bring to the studio. At four-thirty, there was a script meeting with an executive, writer, producer and/or director. At five o'clock, there were selected dailies of the movies we were shooting. And if I hadn't finished watching them by six-thirty, the rest were put on tape for me to watch later at home. At six-thirty, I'd jump into my car and return more phone calls on my drive home. The call sheet numbered one hundred to one hundred and fifty calls a day. And I always felt it was very important to return every call. The lesson here is people remember when you don't call them back. I'd go home to be with Rebecca. If I didn't have a business dinner or a sneak preview of one of our movies, I had to go to a black-tie event. There was at least one of them a week, honoring someone from our industry. I went out of respect for the talent involved and my counterparts at the other studios. So Rebecca would keep me company while I washed off my makeup, put on new makeup, dressed in black tie, kissed her good-bye and shot out the door. That's where men really have it good: they just put on a tux and go. After I got home at ten-thirty, I would sit on the chair next to Rebecca's bed. Watching her sleep dissolved all the stress in my body. Then I would get up, either finish watching the dailies, or read a script, wash my face and fall into bed at eleven-thirty. But the part of my workday that made me the happiest was when I was closest to the actual making of a movie.

starchy category includes rice, bread, pasta, oatmeal, cereal grains, quinoa, barley, corn, potatoes, and yams. There are two good times to eat starchy carbs: first thing in the morning, and right after exercise.

The Kapha Season Kapha season is like springtime for your body. For the first twenty years, your body builds bones and tissues, and the circadian rhythm fluctuates wildly at times, trying to find a balance. Babies aren’t born with a set sleep schedule, but they develop one quickly during the first months of life. Gradually, the body settles into a system in which the hormones, blood pressure, bowels, and other systems function on a diurnal schedule. Anyone with teenagers knows that they give up their regular sleep habits and become night owls. They are impossible to pry out of bed in the morning and sleep until noon on weekends. In fact, some researchers suggest that the real end of adolescence can be marked by the time when young adults give up trying to stay up so late. Teenagers’ eating schedules, too, become erratic as they crave energy while their bodies are growing and maturing. When they get out of balance, teens can struggle in school and get inflammatory conditions, such as acne. They can adopt dietary habits that will be harder to shake as they become adults, which can lead to weight gain and depression in adulthood. This is a crucial time to introduce kids to healthy eating, a good night’s sleep, and plenty of exercise. Their growing bodies demand a lot of fuel, and their muscles need to move in order to develop properly. I often see patients who are still in their teen years struggling with school, friendships, and finding a sense of purpose. Though it may sound surprising, I can often trace these problems back to an unhealthy schedule, including late nights of doing homework (or texting while pretending to do homework), and eating unhealthy foods late in the day. Another culprit is little or no exercise, and a lack of natural light. Kids need natural light during these critical growing years.

You may think you don’t have the space to do yoga at work or the time to stretch in the morning. Yet yoga is so versatile and adaptable, you will be amazed at how easily you can fit the following yoga stretches into your busy schedule.

And a good morning to you, Richard,” the Middle Easterner replied, in slightly accented English. “Are you finished with your exercise already?” The man nodded. “Yeah, just a quick run today. Probably head to the gym after work. Mind if I stretch while we chat?

His time aboard the Argo had been good to him. He’d put on healthy weight and gained a sense of confidence. He no longer looked as if he feared to wake up one day and find that his freedom was only a dream. “I’ll see what I can find, then,” he said. “There were plenty of amphorae in the crew’s sleeping chambers this morning, wine and water both.” “Do you think there’s any left?” “Water or wine?” He grinned. “By the way, where are all the men?” I asked. “The ones who aren’t busy bothering the serving girls are practicing their battle skills with Lord Aetes’ guards. There’s a training ground, but it’s a fair distance from the citadel. I think the palace weapons bearers get more exercise than the men, carrying their gear there and back.” “Except for one lazybones who’s hiding in the queen’s garden instead of doing his proper work. Poor Iolaus! This is the thanks he gets for hiring you.” I was teasing, and Milo knew it. “And what about a weapons bearer so lazy that he’d rather turn into a girl than do his job?” Milo countered, laughing. I stood up. “A girl who can carry two amphorae of wine to your one,” I said. “One to my three, you mean!” Milo declared, getting into the spirit. “But you’ll have to find them first.” He made a taunting face at me and darted into the palace. I raced after him gladly, our laughter echoing through the halls. We had a few near collisions with Lord Aetes’ slaves and servants, and drew our fair share of outraged curses from stuffy palace officials, but it felt so good to run! Milo soon forgot all about going back to the crew’s chambers to search for those amphorae. He ran right past the doorway and didn’t give it a glance. Though my dress hindered me and my sword slapped against my left leg at every stride, I was enjoying myself.

Develop an 'Attitude of Gratitude.' Try this little exercise: List three things for which you are grateful at this moment. It might be monumental, like having survived a disease. It might be something spiritual, like your relationship with God or your family. It might be simple, like the fact that your car started this morning. Whatever positive things you list, it is always good for your outlook to be grateful.

As we read on a daily basis, growing in our skill in Bible reading, the rhythm of a life lived deeply in God’s Word will become as nurturing as our daily meals, as spiritually strengthening as daily exercise, and as emotionally satisfying as a good-morning kiss from a spouse. It takes discipline, but Bible reading can come to be a discipline of delight if we open our hearts and lives to it.

I have it so good. So absurdly, improbably good. I didn't do anything to deserve it, but I have it. I'm healthy. I've never gone hungry. And yes, to answer your question, I'm-I'm loved. I lived in a beautiful place, did meaningful work. The world we made out there, Mosscap, it's-it's nothing like what your originals left. It's a good world, a beautiful world. It's not perfect, but we've fixed so much. We made a good place, struck a good balance. And yet, every fucking day in the City, I woke up hollow, and... and just... tired, y'know? So, I did something else instead. I packed up everything, and I learned a brand new thing from scratch, and gods, I worked hard for it. I worked really hard. I thought, if I can just do that, if I can do it well, I'll feel okay. And guess what? I do do it well. I'm good at what I do... And yet I still wake up tired, like... like something's missing. I tried to talk to friends, and family, and nobody got it, so I stopped bringing it up, and then I just stopped talking to them altogether, because I couldn't explain, and I was tired of pretending like everything was fine. I went to doctors, to make sure I wasn't sick and that my head was okay. I read books and monastic texts and everything I could find. I threw myself into my work, I went to all the places that used to inspire me, I listened to music and looked at art, I exercised and had sex and got plenty of sleep and ate my vegetables, and still. Still. Something is missing. Something is off. So, how fucking spoiled am I, then? How fucking broken? What is wrong with me that I can have everything I could ever want and have ever asked for and still wake up in the morning feeling like every day is a slog?

How Can Black People Write About Flowers at a Time Like This" dear reader, with our heels digging into the good mud at a swamp’s edge, you might tell me something about the dandelion & how it is not a flower itself but a plant made up of several small flowers at its crown & lord knows I have been called by what I look like more than I have been called by what I actually am & I wish to return the favor for the purpose of this exercise. which, too, is an attempt at fashioning something pretty out of seeds refusing to make anything worthwhile of their burial. size me up & skip whatever semantics arrive to the tongue first. say: that boy he look like a hollowed-out grandfather clock. he look like a million-dollar god with a two-cent heaven. like all it takes is one kiss & before morning, you could scatter his whole mind across a field.

At this level, too much exercise can easily do more harm than good. Do not pressure yourself into thinking that you need regular, structured, strenuous activity. A gentle morning walk in the sun for ten to twenty minutes is ideal.

A. Change negative self thoughts to positive self thoughts. Stop the self criticism. Life is hard enough, be kind to yourself. Become aware of just how often you make negative comments about yourself that lessen your self esteem. At the end of each day make a Note of the negative comments you made about yourself and make a promise to eliminate these from your thoughts. You know the ones, ’why am I so stupid?’ ‘I just knew I’d get that wrong.’ ‘this is such an ugly dress, shirt’, ‘I’m so fat’, you get the picture. Get rid of these self hurtful thoughts. B. Change your language and you will change how you feel about you! Try this activity. Replace the word ‘try’ with ‘I will do that’; Replace ‘I can’t’ with ‘I can’; Replace ‘I should’ with ‘I will do that’ C. Get Fit! Start an exercise program. Start small but start. The better you look the better you feel about yourself. Check with your doctor or health care provider. D. An Act of Kindness. Try this. You’ll feel good and so will others and it’s contagious. Surprise your secretary, co-worker or friend with a morning coffee, muffin or homemade treat. Treat your kids to a surprise dessert. Leave a note of kind words on a loved one’s pillow. Mail an invite for a lunch/dinner date to friend/partner/spouse. Smile at a senior on the street or grocery store. Email/phone/write a note to a friend or family member you haven’t seen for awhile. E. Take Action Anxiety and fear can keep you from moving forward and cause you to be unsatisfied with yourself. Try this. Next time you have a task to complete, no matter how small, create an action plan. Write down the answers to What, When, How. Now do it! Successfully completing tasks is a great self esteem builder. You feel good when you complete actions, no matter how small. F. Personal Affirmations Practiced daily personal affirmation can increase Self Esteem. Check here.

The Pretense That MFA Candidates Are Already Full-Blown Artists. MFA candidates are not full-blown artists in control of their craft. Many of them are unaware of their craft, on any level. Many of them are merely talented or have had the good or bad luck to write one piece interesting enough to impress a member of the admissions committee. Why is this pretense a flaw? Because it enables lazy teaching by promoting the idea that manuscripts submitted are fully considered representations of the best a particular writer has to offer, instead of what they most often are: desperate first drafts whipped off the night or morning before their workshop due date. Amazingly (and sadly), despite the fact that this is the nature of many workshop submissions, many participants still invest a lot of emotion in how well their stories are received by the workshop. And if the manuscripts are treated as if they're anything more than exercises in the training process, the responses can be damaging.

Kenzie agreed to meet him at the park in the morning. Early. Linc sat in his car, waiting for her and watching the sun come up. She pulled in less than five minutes later. They ran some laps, and she told him what Jim had said. Then she ran ahead. He lengthened his strides to catch up, concentrating on the running so he could think. She outpaced him several more times. Feeling frisky. She seemed to have bounced back from her near breakdown at the climbing gym over that ugly card. He caught up again and flung himself across an imaginary ribbon. “And the winner is!” “Cheater,” she yelled, laughing. He loped off the track toward the exercise structures and she followed. Linc grabbed the pull-up bar and swung himself up, doing several. “Jim’s not crazy, Kenzie. Five.” The pull-ups hurt his arms, but it felt good. He’d been spending too much time sitting in front of laptops. Kenzie leaned against the metal frame of the structure, looking around absently at the small park. “I guess he was just thinking out loud. I never saw him get that steamed, though.” He let himself down with excruciating slowness and went up again. “Six. You can understand why.” “Yeah, I do.” “Seven.” He went for some fast ones. “Eight. Nine. Ten.” He sucked in a breath, tightening his abs, and let it out with a whoosh. “Going to the media is an idea. I considered it myself. But--eleven--it won’t work for us. Not at this point.” “Don’t forget about Randy Holt. She didn’t want to go public.” “Twelve.” His biceps bulged as he stayed up, swinging a little in midair. He thought he detected a flicker of interest in Kenzie’s eyes. About time. He was killing himself. She swung her arms to warm up. “Are you done showing off?” “Are you impressed yet?” Small smile. Okay, she had a lot on her mind. He wouldn’t push it. Then--Linc almost lost his grip when she walked over and put a hand on his chest. “Don’t forget to breathe,” she said mischievously. Linc gasped. He wasn’t sure whether to drop to the ground and take her in his arms, or lose the challenge. “Thirteen. Fourteen. And…fifteen.” He dropped to the ground with bent knees, more winded than he expected. “Your turn.” Kenzie reached high to grab the bar before he could grab her and did several without breaking a sweat, her ankles crossed. Perfect form. In more ways than one.

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.

Build Your Word Hoard Practice: The Vocabulary of a Personal Experience Choose a subject from personal experience (a place, a person, or an adventure, perhaps). Take five to ten minutes (or more, if you like) to collect, without stopping, every word that comes to you about this subject. Then, as before, select some words and make sentences (or lines of poetry or dialogue, if you prefer) with them. While your goal should be to just play with the words and see what happens, you may find yourself moving into freewriting about your subject. If you find yourself stuck when you want to write about a subject, whether it be a personal experience or not, it can help to start by collecting the vocabulary of that subject. Sometimes just playing with those words can lead you to things you want to say. Build Your Word Hoard Practice: The Vocabulary of a Character Choose a character of your own invention, or use one from a book you love, and bring him firmly to mind. Then imagine that this character is speaking, and collect the words you hear him use. Just focus on words first, as you did in the above practices. Then, once you have collected a long list of this character’s words, choose some of them to make sentences (or partial sentences, if you like) that this character would speak. Build Your Word Hoard Practice: A Vocabulary That Fits Your Readers Have you ever noticed that you often speak differently to different people? Hey, man, wazzup? you might say to your buddy, while Good morning, Mr. Jones would probably be the way you’d address your boss. The same thing can happen when we write: We can choose to select words appropriate to our readers. You may want to experiment with this by picking a subject you know something about and imagining an audience. Now, just as in the previous exercises, unpack from your word hoard the words you need to use to write about your subject to this particular audience. After doing this for a while, pick a different audience and collect words again. For instance, you could pick your eight-year-old nephew the first time, and a professor or supervisor the second. What do you notice about the words you unpack? If you like, you might also want to select words from each list and write some sentences, first to one audience, then to the other. This will give you some good practice in what it feels like to write for different audiences.

This perpetual hurry of business and company ruins me in soul if not in body. More solitude and earlier hours! I suspect I have been allotting habitually too little time to religious exercises, as private devotion and religious meditation, Scripture-reading, etc. Hence I am lean and cold and hard. I had better allot two hours or an hour and a half daily. I have been keeping too late hours, and hence have had but a hurried half hour in a morning to myself. Surely the experience of all good men confirms the proposition that without a due measure of private devotions the soul will grow lean. But all may be done through prayer—almighty prayer, I am ready to say—and why not? For that it is almighty is only through the gracious ordination of the God of love and truth. O then, pray, pray, pray!—William Wilberforce

February 16 MORNING “I have learned, in whatever state I am, therewith to be content.” — Philippians 4:11 THESE words show us that contentment is not a natural propensity of man. “Ill weeds grow apace.” Covetousness, discontent, and murmuring are as natural to man as thorns are to the soil. We need not sow thistles and brambles; they come up naturally enough, because they are indigenous to earth: and so, we need not teach men to complain; they complain fast enough without any education. But the precious things of the earth must be cultivated. If we would have wheat, we must plough and sow; if we want flowers, there must be the garden, and all the gardener’s care. Now, contentment is one of the flowers of heaven, and if we would have it, it must be cultivated; it will not grow in us by nature; it is the new nature alone that can produce it, and even then we must be specially careful and watchful that we maintain and cultivate the grace which God has sown in us. Paul says, “I have learned . . . to be content;” as much as to say, he did not know how at one time. It cost him some pains to attain to the mystery of that great truth. No doubt he sometimes thought he had learned, and then broke down. And when at last he had attained unto it, and could say, “I have learned in whatsoever state I am, therewith to be content,” he was an old, grey-headed man, upon the borders of the grave — a poor prisoner shut up in Nero’s dungeon at Rome. We might well be willing to endure Paul’s infirmities, and share the cold dungeon with him, if we too might by any means attain unto his good degree. Do not indulge the notion that you can be contented with learning, or learn without discipline. It is not a power that may be exercised naturally, but a science to be acquired gradually. We know this from experience. Brother, hush that murmur, natural though it be, and continue a diligent pupil in the College of Content.

They find it increasingly hard to believe those glorious truths that God is near, that he hears, that he cares, that he is faithful, that he is wise, that he exercises his power for the good of his children, and that he is loving, kind, gracious, and patient. They feel that they’ve been forsaken. They feel they’re being punished. They are being tempted to conclude that what they were taught was true isn’t really true after all. They wonder why they have been singled out for suffering that others don’t seem to be going through. They wonder why they pray and nothing seems to happen. They have quit reading their Bible because it doesn’t seem to help, and they find that the songs on Sunday morning seem to be describing a very different reality from the one they live in

If we keep abusing ourselves, God is not going to just keep us happy and healthy. We need to start cooperating with God. When I get up in the morning and I know I have to exercise again, I heard my flesh say a couple of weeks ago in the gym, you know your flesh will talk to you, and I was starting to work out with my trainer and I heard my flesh say: Do I have to do this for the rest of my life? So I answered it back: Yes, you are. See you don’t have to let your flesh push you around, you can talk back to it because the enemy works through your flesh. If you don’t do what you need to do to take care of yourself, then you are basically killing your own self. If you will just start with some simple basic things... How many of you do not drink enough water, how many of you do not get enough sleep, how many of you eat too much sugar, how many of you feel bad most of the time? I am just saying God has a work to do through you, and he wants you to feel good, he wants you to have energy, he wants you to have enthusiasm, and he wants you to be zealous for life. He wants you to love your life. God doesn’t want you to just get up every day and drag yourself around trying to make it through the day.

THE BEAR A bear, however hard he tries, Grows tubby without exercise. Our Teddy Bear is short and fat, Which is not to be wondered at; He gets what exercise he can By falling off the ottoman, But generally seems to lack The energy to clamber back. Now tubbiness is just the thing Which gets a fellow wondering; And Teddy worried lots about The fact that he was rather stout. He thought: "If only I were thin! But how does anyone begin?" He thought: "It really isn't fair To grudge one exercise and air." For many weeks he pressed in vain His nose against the window-pane, And envied those who walked about Reducing their unwanted stout. None of the people he could see "Is quite" (he said) "as fat as me!" Then, with a still more moving sigh, "I mean" (he said) "as fat as I! Now Teddy, as was only right, Slept in the ottoman at night, And with him crowded in as well More animals than I can tell; Not only these, but books and things, Such as a kind relation brings - Old tales of "Once upon a time," And history retold in rhyme. One night it happened that he took A peep at an old picture-book, Wherein he came across by chance The picture of a King of France (A stoutish man) and, down below, These words: "King Louis So and So, Nicknamed 'The Handsome!'" There he sat, And (think of it!) the man was fat! Our bear rejoiced like anything To read about this famous King, Nicknamed "The Handsome." There he sat, And certainly the man was fat. Nicknamed "The Handsome." Not a doubt The man was definitely stout. Why then, a bear (for all his tub ) Might yet be named "The Handsome Cub!" "Might yet be named." Or did he mean That years ago he "might have been"? For now he felt a slight misgiving: "Is Louis So and So still living? Fashions in beauty have a way Of altering from day to day. Is 'Handsome Louis' with us yet? Unfortunately I forget." Next morning (nose to window-pane) The doubt occurred to him again. One question hammered in his head: "Is he alive or is he dead?" Thus, nose to pane, he pondered; but The lattice window, loosely shut, Swung open. With one startled "Oh!" Our Teddy disappeared below. There happened to be passing by A plump man with a twinkling eye, Who, seeing Teddy in the street, Raised him politely to his feet, And murmured kindly in his ear Soft words of comfort and of cheer: "Well, well!" "Allow me!" "Not at all." "Tut-tut! A very nasty fall." Our Teddy answered not a word; It's doubtful if he even heard. Our bear could only look and look: The stout man in the picture-book! That 'handsome' King - could this be he, This man of adiposity? "Impossible," he thought. "But still, No harm in asking. Yes I will!" "Are you," he said,"by any chance His Majesty the King of France?" The other answered, "I am that," Bowed stiffly, and removed his hat; Then said, "Excuse me," with an air, "But is it Mr Edward Bear?" And Teddy, bending very low, Replied politely, "Even so!" They stood beneath the window there, The King and Mr Edward Bear, And, handsome, if a trifle fat, Talked carelessly of this and that…. Then said His Majesty, "Well, well, I must get on," and rang the bell. "Your bear, I think," he smiled. "Good-day!" And turned, and went upon his way. A bear, however hard he tries, Grows tubby without exercise. Our Teddy Bear is short and fat, Which is not to be wondered at. But do you think it worries him To know that he is far from slim? No, just the other way about - He's proud of being short and stout.

Exercise. Many people associate exercise with being a challenging task that drains energy and wears you down. You can just as easily view it as a way to develop skills and build you up. Instead of telling yourself “I need to go run in the morning,” say “It’s time to build endurance and get fast.

GOLF (Men’s Journal, 1992) The smooth, long, liquid sweep of a three wood smacking into the equator of a dimpled Titleist … It makes a potent but slightly foolish noise like the fart of a small, powerful nature god. The ball sails away in a beautiful hip or breast of a curve. And I am filled with joy. At least that’s what I’m filled with when I manage to connect. Most of my strokes whiz by the tee the way a drunk passes a truck on a curve or dig into the turf in a manner that is more gardening than golf. But now and then I nail one, and each time I do it’s an epiphany. This is how the Australopithecus felt, one or two million years ago, when he first hit something with a stick. Puny hominoid muscles were amplified by the principles of mechanics so that a little monkey swat suddenly became a great manly engine of destruction able to bring enormous force to bear upon enemy predators, hunting prey, and the long fairway shots necessary to get on the green over the early Pleistocene’s tar pit hazards. Hitting things with a stick is the cornerstone of civilization. Consider all the things that can be improved by hitting them with a stick: veal, the TV, Woody Allen. Having a dozen good sticks at hand, all of them well balanced and expertly made, is one reason I took up golf. I also wanted to show my support for the vice president. I now know for certain that Quayle is smarter than his critics. He’s smart enough to prefer golf to spelling. How many times has a friend called you on a Sunday morning and said, “It’s a beautiful day. Let’s go spell potato”? I waited until I was almost forty-five to hit my first golf ball. When I was younger I thought golf was a pointless sport. Of course all sports are pointless unless you’re a professional athlete or a professional athlete’s agent, but complex rules and noisy competition mask the essential inanity of most athletics. Golf is so casual. You just go to the course, miss things, tramp around in the briars, use pungent language, and throw two thousand dollars’ worth of equipment in a pond. Unlike skydiving or rugby, golf gives you leisure to realize it’s pointless. There comes a time in life, however, when all the things that do have a point—career, marriage, exercising to stay fit—start turning, frankly, golflike. And that’s when you’re ready for

OM CHANTING Various studies have shown that OM chanting deactivates the limbic part of the brain responsible for our basic emotions (fear, pleasure, anger) and our impulses (hunger, sex, dominance and care of offspring). Since the effectiveness of OM chanting is associated with the experience of vibrations around the ears, scientists have suggested that these sensations are transmitted through the auricular branch of the vagus nerve. As the vagus nerve branches off into the inner ear and larynx, controlling the opening and closing of the vocal cords and tone of the sound, it appears that this is stimulated during the vocalization of the O and M sounds. In addition, by performing chanting in exhalation, the vagus nerve is activated in its role as manager of the parasympathetic system. In addition, chanting, by facilitating the lengthening of the exhalation, further amplifies the effect on the parasympathetic system. This is why this practice helps to calm and relax the body and mind. -Find a quiet place to sit comfortably. -A good position is to sit with your legs crossed and your back straight. -Wear comfortable cotton clothes that do not tighten any part of your body. All body channels should be free and comfortable. Place the palm of your right hand (facing upwards) on the palm of your left hand at navel level. Close your eyes for a few minutes and relax your mind and body. Slowly feel the vibrations that occur in every part of your body. When the vibrations become more intense, start breathing deeply. Hold your breath for a second and then slowly exhale. Initially count to 7 as you exhale. This ought to be duplicated thrice. As you exhale the third time, sing "oooooooooo..." Feel the vibrations in your abdomen (and under your chest). After exhaling, relax for 2 seconds. Breathe in again (slow, deep breaths). As you exhale sing "ooooo..." and feel the vibrations in your chest and neck. After exhaling, relax for 2 seconds. Inhale again (long, deep breath). As you exhale, sing "mmmmmmmm...". Feel the vibrations in your head and neck. After exhaling, relax for 2 seconds. Inhale again and as you exhale say "oooommmm..." or "aaauuummm...". About 80% of the sound should be "aaauuu..." and 20% should be "mmmm...". Repeat the previous steps 3 times (you can do it up to 9 times). After the Om meditation, relax and concentrate on your regular breathing for about 5 minutes. TIPS -Wearing white clothes and being in a white environment will improve your experience. But the rule of white is not fundamental. -A good place could be a quiet room or a garden with shade. Your eyes, ears or other sensory organs should not be disturbed. -Do not consume alcohol for at least 8-10 hours before meditation. -It would be better not to eat or drink anything for at least 2 hours before meditation. The body's channels should not be blocked in order to achieve maximum results. This applies especially to the digestive system. -The best times for this meditation are early in the morning or late at night. -For beginners, singing "aum" can cause dizziness. It is recommended to proceed slowly and try to learn one step at a time. In this way you will prepare body and mind for the next step. -It is very important to open your eyes slowly when your breathing has stabilized. -If you cannot sit on the floor, you can try sitting on a bed or a chair. The most important thing is to keep your back straight. -Doing this kind of meditation in a group brings more peace and harmony to all members than doing it alone.

take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25. About fifty times a day I’m asked about supplements.

So, who won the fight?' Cassian asked the next morning as she sat on her rock and watched him go through his exercises. He hadn't asked at breakfast about the black eye and cut chin or how stiffly she'd moved. Neither had Mor upon her arrival. That the bruising and cuts remained at all told Nesta how bad the fall had been, but as High Fae, with her improved healing, they were already on the mend. ... 'What fight?' She examined her mangled nails. Even with the... whatever it was she'd flung out to catch herself, her nails had cracked. She didn't let herself name what had come from within her, didn't let herself acknowledge it. By dawn, it had been strangled into submission. 'The one between you and the stairs.' Nesta cut him a glare. 'I don't know what you're talking about.' Cassian began moving once more, drawing his sword and running through a series of movements that all seemed designed to hack a person in two. 'You know: three in the morning, you leave your room to get shit-faced drunk in town, and you're in such a rush to conquer the steps that you fall down a good thirty of them before you can stop yourself.' Had he seen the step? The handprint? She demanded. 'How do you know that?' He shrugged. 'Are you watching me?' Before he could answer, she spat. 'You were watching and didn't come to help?' Cassian shrugged again. 'You stopped falling. If you'd kept at it, someone would have eventually come to catch you before you hit the bottom.' She hissed at him. He only grinned and beckoned with a hand. 'Want to join me?' 'I should push you down those stairs.' ... 'Well?' he demanded, an edge creeping into his voice. 'If you've got those glorious bruises, you might as well claim it came from training and not a pathetic tumble.

Exercise: What Does Good Luck Feel Like? Imagine that tomorrow morning, you wake up to learn that you’ve won the lottery or inherited a huge sum of money from a relative you didn’t even know existed. Give yourself a moment to really get into this fantasy. What are you seeing, hearing, thinking? Now ask yourself these questions: How do you feel? After the initial shock has worn off, are there any other feelings mixed in with your happiness? Are all of them pleasant?

It’s experience that has value, not possessions. We desire possessions because we think they’ll make us happier, but extensive research shows that once our basic survival needs are met, increased possessions don’t boost happiness levels. Meditation gives us the option of going straight to happiness and skipping the intermediate step of possessions. Acquiring them takes a lot of work and time, and all that effort can take us out of flow. We can spend a 40-year career amassing the possessions and money that we believe will give us happiness in retirement. Skipping the amassing stage and going straight to bliss gives us the end goal at the beginning. We win the gold medal before the contest even begins. Play doesn’t happen in an imaginary future in which our lives are perfect. Play happens now. We can become billionaires of happy experiences, the bank vaults of our minds overflowing with joy. That’s the only currency that counts. We’ve then acquired the end state without going through the intermediate state of getting stuff. We’ve loaded the dice, so that any and every roll produces bliss. Why not live like that every day? DEEPENING PRACTICES Here are practices you can do this week to integrate the information in this chapter into your life: Releasing the Suffering Self: That’s the theme of this chapter’s companion meditation. Use the link below to listen to this free 15-minute meditation each morning. Play the “Name Your Demon” Game: Give the selfing part of yourself a funny personal name, or ask it what its name is and write down the answer. One woman christened hers “Sticky.” Another, “Yuggo.” This exercise separates you from identification with the demon, and reminds you that you’re in control. Make the Subject-Object Shift: Whenever you find your mind wandering during meditation, simply thank your DMN by name (e.g., “Thanks, Yuggo!”) and then move your attention back to Focus. Mindfulness App: As a way of becoming mindful, enroll in the Harvard wandering mind study by using the link below to download the smartphone app. Time in Nature: Spend time in nature at least three times this week. Write those times in your calendar now, and treat them as seriously as you’d treat a doctor’s appointment. This exercise in self-care is a way of centering your mind and nurturing yourself. Journaling: In your new personal journal, write down the insights you have this week. Notice the way your mind works in meditation, and describe it in your journal. Just a few words are enough, like, “Had a hard time getting to a good place this morning. Lots of mind wandering, but I settled down in 15 minutes.

liked taunting them during early morning drills. “Sleep is overrated,” he’d say. “You will learn to do without.” He’d lied. Sleep was like sex. The less you had, the more you craved it, and Tracy Crosswhite hadn’t had much of either lately. She stretched her shoulders and neck. With no time for a morning run, her body felt stiff and half-asleep, though she didn’t remember sleeping much, if at all. Too much fast food and too much caffeine, her doctor said. Good advice, but eating well and exercising took time Tracy didn’t have when investigating a homicide, and giving up caffeine would be

Kindness, after all, comes to him naturally; he was hatched in its lucky genre and embraces its attributes effortlessly. Gentleness, generosity and compromise are not for him learned skills; they have always been with him . . . It may, for all I know, have existed in his family for generations. He is not at the frontier as I am. For me kindness is an alien quality; and like a difficult French verb I must learn it slowly, painfully, and probably imperfectly. It does not swim freely in my bloodstream -- I have to inject it artificially at the risk of all sorts of unknown factors. It does not wake with me in the mornings; every day I have to coax it anew into existence, breathe on it to keep it alive, practice it to keep it in good working order. And most difficult of all, I have to exercise it in such a way that it looks spontaneous and genuine; I have to see that it flows without hesitation as it does from its true practitioners, its lucky heirs who acquire it without laborious seeking . . .

SATURDAY, APRIL 4 Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galatians 6:9 (NIV) WRITING IS MY CALLING. EVEN without compensation, I would write. My latest book explores the life of Dr. Martin Luther King Jr. I wrote the first draft in 2005. Countless editors rejected it. Over ten years, I rewrote the manuscript no fewer than eight times. Each new revision was denied for publication. As an orator and Bible scholar, Dr. King said, “Faith is taking the first step even when you don’t see the whole staircase.” I was tempted to quit on many days as my manuscript received mountain-high rejection notices. Isaiah’s words comforted me, “But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint” (Isaiah 40:31, KJV). Ultimately I did not quit or cave to self-defeat, and my book was finally published in 2018. The decade that I spent revising the text proved to be a priceless exercise in learning patience and sharpening my writing skills. My dream was deferred, but it was not denied. And here is a spiritual nugget that was gleaned from my ten-year writing journey: The soul will grow weary when it toils toward an unseen promise. Yet, as I labor to attain the vision that I hold for myself, the Spirit of the Lord strengthens my heart and emotions as I press ahead. What are you laboring to achieve? If you refuse to quit, Jesus will touch you with His unwavering perseverance. Despite what happens in the process, never give up on yourself. Press onward. Jesus will bring you to a successful finish. —ALICE THOMPSON

I met with Chad Logan a few days after our first get-together. I told him that I would explain my point of view and then let him decide whether he wanted to work with me on strategy. I said: I think you have a lot of ambition, but you don’t have a strategy. I don’t think it would be useful, right now, to work with your managers on strategies for meeting the 20/20 goal. What I would advise is that you first work to discover the very most promising opportunities for the business. Those opportunities may be internal, fixing bottlenecks and constraints in the way people work, or external. To do this, you should probably pull together a small team of people and take a month to do a review of who your buyers are, who you compete with, and what opportunities exist. It’s normally a good idea to look very closely at what is changing in your business, where you might get a jump on the competition. You should open things up so there are as many useful bits of information on the table as possible. If you want, I can help you structure some of this process and, maybe, help you ask some of the right questions. The end result will be a strategy that is aimed at channeling energy into what seem to be one or two of the most attractive opportunities, where it looks like you can make major inroads or breakthroughs. I can’t tell you in advance how large such opportunities are, or where they may be. I can’t tell you in advance how fast revenues will grow. Perhaps you will want to add new services, or cut back on doing certain things that don’t make a profit. Perhaps you will find it more promising to focus on grabbing the graphics work that currently goes in-house, rather than to competitors. But, in the end, you should have a very short list of the most important things for the company to do. Then you will have a basis for moving forward. That is what I would do were I in your shoes. If you continue down the road you are on you will be counting on motivation to move the company forward. I cannot honestly recommend that as a way forward because business competition is not just a battle of strength and wills; it is also a competition over insights and competencies. My judgment is that motivation, by itself, will not give this company enough of an edge to achieve your goals. Chad Logan thanked me and, a week later, retained someone else to help him. The new consultant took Logan and his department managers through an exercise he called “Visioning.” The gist of it was the question “How big do you think this company can be?” In the morning they stretched their aspirations from “bigger” to “very much bigger.” Then, in the afternoon, the facilitator challenged them to an even grander vision: “Think twice as big as that,” he pressed. Logan

Healthy Choices are the Way of a Healthy Lifestyle!!! If you work 9-6, then you should be healthier but there is nothing you can do in our busy schedule and yeah sometimes 9-6 desk job pretty much limits you from doing a lot of stuff including Working Out and Eating a well-balanced diet. Healthy Lifestyle always associated with a good diet and proper exercise. Let’s start off with some general diet(healthy breakfasts, workout snacks, and meal plans) and exercise recommendations: The Perfect Morning Workout If You’re Not a Morning Person: 45-minute daily workout makes it easy to become (and stay) a morning exerciser. (a) Stretching Inchworm(Warm up your body with this gentle move before you really start to sweat): How to do it: Remain with feet hip-width separated, arms by your sides. Take a full breath in and stretch your arms overhead, squeezing palms together and lifting your chest as you admire the roof. Breathe out and gradually crease forward, opening your arms out to your sides and afterward to the floor (twist knees as much as expected to press hands level on the ground). Gradually walk your hands out away from your feet, moving load forward, bringing shoulders over hands and bringing down the middle into the full board position. Prop your abs in tight and hold for 1 check. Delicately discharge your hips to the floor and curve your lower back, lifting head and chest to the roof, taking a full breath in as you stretch. Breathe out, attract your abs tight and utilize your abs to lift your hips back up into full board position. Hold for 1 tally and afterward gradually walk your hands back to your feet and move up through your spine to come back to standing. Rehash the same number of times in succession as you can for 1 moment. (b) Pushups(pushup variation that works your chest, arms, abs, and legs.): How to do it: From a stooping position, press your hips up and back behind you with the goal that your body looks like a topsy turvy "V." Bend your knees and press your chest further back towards your thighs, extending shoulders. Move your weight forward, broaden your legs, and lower hips, bowing elbows into a full push up (attempt to tap your chest to the ground if conceivable). Press your hips back up and come back to "V" position, keeping knees bowed. Power to and fro between the push up and press back situation the same number of times as you can for 1 moment. (c) Squat to Side Crunch: (Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.) How to do it: Stand tall with your feet somewhat more extensive than hip-width, toes and knees turned out around 45 degrees, hands behind your head. Curve your knees and lower into a sumo squat (dropping hips as low as you can without giving knees a chance to clasp forward or back). As you press back up to standing, raise your correct knee up toward your correct elbow and do a side mash with your middle to one side. Step your correct foot down and quickly rehash sumo squat and mash to one side. Rehash, substituting sides each time, for 1 moment. Starting your day with a Healthy Meal: Beginning your day with a solid supper can help recharge your glucose, which your body needs to control your muscles and mind. Breakfast: Your body becomes dehydrated after sleeping all night, re-energize yourself with a healthy breakfast. Eating a breakfast of essential nutrients can help you improve your overall health, well-being, and even help you do better in school or work. It’s worth it to get up a few minutes earlier and throw together a quick breakfast. You’ll be provided with the energy to start your day off right. List of Breakfast Foods That Help You to Boost Your Day: 1. Eggs 2. Wheat Germ 3. Bananas 4. Yogurt 5. Grapefruit 6. Coffee 7. Green Tea 8. Oatmeal 9. Nuts 10. Peanut Butter 11. Brown Bread By- Instagram- vandana_pradhan

In one group, 92 percent of people said they habitually exercised because it made them “feel good”—they grew to expect and crave the endorphins and other neurochemicals a workout provided. In another group, 67 percent of people said that working out gave them a sense of “accomplishment”—they had come to crave a regular sense of triumph from tracking their performances, and that self-reward was enough to make the physical activity into a habit. If you want to start running each morning, it’s essential that you choose a simple cue (like always lacing up your sneakers before breakfast or leaving your running clothes next to your bed) and a clear reward (such as a midday treat, a sense of accomplishment from recording your miles, or the endorphin rush you get from a jog). But countless studies have shown that a cue and a reward, on their own, aren’t enough for a new habit to last. Only when your brain starts expecting the reward—craving the endorphins or sense of accomplishment—will it become automatic to lace up your jogging shoes each morning. The cue, in addition to triggering a routine, must also trigger a craving for the reward to come.

Consider the sun above you, centered in the middle of the sky, radiating upon you. That ray is your source of power, a place to grow and become. Receive those rays: let them flow from above over you, over your head, over your shoulders, over your arms and over your hands. Close your eyes, and be nourished by the sun's connection. In this moment all the powers of light are with you. They're here to reinforce you and remind you of your own competence and power. You have the knowledge and experience in your life that you need to step on confidently, make good choices and choices, and manifest what you are doing. •       By actively binding the Solar Plexus Chakra to your own personal power, you are also inspiring those around you to fulfill their potential. As each person finds his or her strength in this existence, the entire collective is motivated to grow in this way. Feel how your own inner sense of monarchy, your own inner sense of supremacy, is now becoming involved. You are so ready to unfold in the next chapter of your life. Feel that excitement before you, and step boldly through the door. It's your turn. Everything was giving you help here. •       Invite any elders or spirit guides who want to accompany you until you feel fully prepared to walk through this door of possibility. Feel their energy as they surround you, and believe they will give whatever advice you need to comfortably proceed to the next stage of your evolution. With universal blessing close your induction: Amen. SUMMARY • Where is it: Manipura chakra is found in the spine behind the navel. •       What is it: It's the seat of power and confidence. It's what pushes you through your life and is responsible for your personal and professional growth. The solar plexus in the physical body is the core which regulates digestion and the metabolism of food. •       When it’s blocked: A blockage in this chakra could make you feel anxious and insecure. Digestive problems can also be symptoms of an unbalanced chakra in the solar plexus. •       How to balance this chakra: If you want to combine this chakra with yoga, select asanas that reflect on the core strength. Warrior pose is the easiest asana to get this chakra open. Every morning, you can just hold it for a few minutes and your chakra will balance out. Since the chakra of the solar plexus is linked to the sun and flames, simply going outside can help. The therapeutic effects of your exercise can be maximized by meditating or doing yoga outdoors. Even going for a walk in the sunshine will still do the trick, though.

Time stilled. The constant need to spin stilled. Yash watched the scene before him, the power of what he was witnessing overtook his body. Every bit of helplessness that had been dragging at him stilled. He'd been obsessively practicing the pranayama India had taught him every morning and meditating through the surya namaskar. He'd become addicted to the escape of centering his mind and body as one. That's how this felt, this letting go, this being fully immersed in something out of his control. It felt good. Like someone had sliced the ropes tying him up with the sharpest blade. One flick, the cut clean and quick. He was unbound.

Meditation. After I pour my cup of coffee each morning, I will meditate for one minute. ■ Exercise. After I take off my work shoes, I will immediately change into my workout clothes. ■ Gratitude. After I sit down to dinner, I will say one thing I’m grateful for that happened today. ■ Marriage. After I get into bed at night, I will give my partner a kiss. ■ Safety. After I put on my running shoes, I will text a friend or family member where I am running and how long it will take. The key is to tie your desired behavior into something you already do each day.