What are some nice 30 days challenge ideas?
That is a good thing to put in place. Here are the challenges I would suggest:Know yourselfKnow the details of your personality. Make sure you appreciate how putting things off will affect you.What to doPay attention to all the insights of your habits and use these insights to muster as many self-corrections as possible.More time managementComing up short on time toward the end of the day? Get started 30 minutes early. It will give you some breathing room with the day and start the day with important alone time. There’s nothing better than starting the day fully organized and ready to go. It could also give you some time to re-think today’s priorities.What to doEstimate time goals for each of the day’s tasks. See how well you do and use the feedback for better planning and learning.Change perspectivesPlan to spend at least 50 percent of your time engaged in the thoughts, activities and conversations that produce most of your results.What to doReevaluate what interests and affects you. Apply this to reassess all work tasks.Make commitmentsOftentimes, we don’t do the essential things that need to be done because we get sidetracked — in many cases by tasks we’d rather be doing.What to doIn order to avoid this trap, it’s important to keep the focus on the plan of attack on your priority tasks.Schedule time for interruptionsPlan time to be pulled away from what you’re doing. It will happen, as it happens to us all.What to doAccommodate these interruptions in your plan with good flexibility.Valuable read for this subject: http://digitalsparkmarketing.com...Avoid distractionsEasily the hardest thing to do all day at work is to be able to focus at all times. We all struggle with distraction, but being able to get back on the horse and stay focused is a great talent.What to doLearn how to improve your ability to say no effectively.Anticipate and plan for the unexpectedRemember this: everyone in the managing work tasks business will tell you the same thing – “anticipate and plan for the unexpected.”What to doIt is very difficult to manage your work until you have established your own sense of priority and purpose. Get the details of your plan worked out as early as possible.Mike Schoultz is the founder of Digital Spark Marketing, a digital marketing and customer service agency. With 40 years of business experience, he writes about topics that relate to improving the performance of business. Please Bookmark his blog for awesome stories and articles.
Why do my thighs hurt so bad from squatting?
When you squat, especially with added resistance, you are increasing the rate at which muscle is broken down and lactic acid is released to power the work being done by the movement.So that means pain in the form of soreness, now if the soreness does not decrease after two days, then you may have another issue going on.Considering you wrote thighs and not knees or hips, then you are most likely fine. You just need to stretch your quadriceps and hamstrings, eat well, sleep well, and do some light biking or walking or jogging for 20–60 minutes to facilitate the lymphatic systems natural clearance of waste. (Lactic acid mostly in this case.)Being sore is a sign of the muscle building process which is good in many cases.Buildimg muscle will increase metabolism, “tone” that area, and increase strength levels.To become really “jacked” requires a strong dedication for most people so if you have a worry about becoming too big, just understand most people make that a priority and focus much effort on it, it usually does not come easy.
Why do my legs hurt so much after I do squats?
Hello, your legs hurt because, maybe it has been a long time since your muscles have worked against resistance. Could be the lactic acid build-up [ after the fact ] within muscle tissues. Kinda like someone training for a race, in the beginning he /she will be gaspping for air. As their muscles adapt and the person learns how-to breathe, the runner will be able to go on longer. Otherwise.Keep on truckin’…& good luck in the future!!
What is the most effective isolation exercise for the chest muscles?
Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren't willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time. However, if you fully understand the amount of dedication that is needed, then read on and lets get down to business.Muscle building requires 3 steps. Step 1 and the most important step is the weightlifting, which must be done correctly. This includes your workout routines and programs, as well as the actual exercises that you do. Your workout routine must allow your entire body to get the best workout it can (so that you are not overtraining), and you must do the most effective muscle building exercises. There are tons of different exercises and machines for each muscle group, but there are just 4 that have the greatest effect. These 4 exercises are your "compound" movements. Let me explain.The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders is a compound movement. Including the bench press, there are 4 weightlifting exercises that MUST be included in your workout routines.The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press. All 4 are compound movements and all 4 are are extremely important to your workout. The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the military press.ThanksAbu Rayhan
After doing crunches, my lower stomach is sore for days...?
There is one noticeable problem with this question: You have no fundamental understanding of how muscles work. There are 2 types of exercises- aerobic and anaerobic. AEROBIC is Doing exercises that dont really challenge the muscles, but work cardio (aka playing basketball or running) can be done every day, and they simply burn fat and calories, and get ur circulatory/cardio system working better. (this is AEROBIC) anaerobic is a work-out that challenges the muscles themselves more than the actual circulatory system. Anaerobic exercise breaks the muscle(s) down the 1st night of sleep, and repairs them the 2nd night of sleep. SO if you did crunches on wednesday, thats FINE but you should get enough sleep both nights, and then do them on FRIDAY. that leaves 2 nights of rest inbetween for them to break down, and then grow back/repair bigger and stronger... get it? thats y bodybuilders dont work out the same muscle group 2 days in a row, ever. (except SOMETIMES calves, if they're used to it) Since u can only do aruond 80 crunches, and thats low for abs, this is most definitely an anaerobic exercise for you. You should have waited 2 days after wednesday to work them out again. Yuo can work them out as much as you want for one day, for example if u did 5 sets of 80 crunches that would be PERFECTLY OK... but once u sleep and the muscles break down, u NEED to wait a day until they repair themselves the next time u sleep! ================== In conclusion: You pulled a muscle. Ice it, take hot baths, stretch it out, get 9 hours of sleep from now on, wait 2 days inbetween anaerobic exercise from now on, drink protein shakes and eat healthy foods so you have the nutrition for it to heal faster, stretch it out slowly/gently and massage it, ab stretching exercises, yoga.... and wait about 3 more days before you work it out again- if it still hurts like its injured at all, wait another day, or until it stops. (But dont baby yourself- realistically, 3 days should be more than enough)