Motion is Lotion - Stay Glamorously Fit with Giulia
No gym membership? No problem. Stay glamorously fit with this weekly routine inspired by our own Giulia. Her workout schedule includes cardio and dancing on Mondays, yoga on Tuesdays, HIIT with weights on Wednesdays, floor Pilates on Thursdays, and running on Fridays. Before starting any workout, be sure to spend 15-20 minutes stretching and warming up. Let's get started.
MONDAY
1 minute jumping jacks
1 minute plank
30 second side plank (each side)
1 minute mountain climber
30 second pushups
Repeat 4 times
Soft hip opener and cobra lift to
Flamenco dancing in the evening
TUESDAY
Squats 15 times
Pushups 10 times
Fire hydrant 15 times each leg
Glute bridge 20 times (heels close to glutes)
Mountain climbers 10 times
Child’s pose 20 seconds
Cobra stretch 20 seconds
Repeat 4 times
WEDNESDAY
30 second burpees
10 side lunges with weight ( each side)
Squat, curl, press with weights 15 times
Pushups 10 times
Mountain climbers 20 times
Repeat 4 times
Superman for your back
THURSDAY
30 seconds Jumping Jacks
20 sumo squats
1 minute plank
30 seconds side plank each side
10 pushups with shoulder touch
Lying chest flights with weights
Seated Russian twist with weight 20 times
Repeat 4 times
Cobra
Child pose
FRIDAY
5 mile Run
How to Stay Young
There is no guaranteed way to stay young forever, as aging is a natural process that happens to all of us. However, there are some things that can help slow down the aging process and maintain a youthful appearance and vitality:
Exercise regularly: Regular exercise can help maintain muscle mass, bone density, and overall health, which can help you feel and look younger.
Eat a healthy diet: Eating a balanced and nutritious diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the nutrients your body needs to function at its best.
Get enough sleep: Getting enough restful sleep is essential for overall health and can help reduce the signs of aging, such as fine lines and wrinkles.
Reduce stress: Chronic stress can have a negative impact on your health and can accelerate the aging process. Finding ways to manage stress, such as through meditation, yoga, or exercise, can help you feel and look younger.
Protect your skin: Exposure to the sun's harmful UV rays can accelerate the aging process and lead to wrinkles, age spots, and other skin damage. Protect your skin by wearing sunscreen, hats, and protective clothing.
Stay mentally active: Engaging in mentally stimulating activities, such as reading, puzzles, or learning a new skill, can help keep your brain sharp and may help reduce the risk of age-related cognitive decline.
Remember, everyone ages differently, and genetics, lifestyle factors, and other factors can play a role in how quickly we age. However, by taking care of your body and mind, you can help maintain your health and vitality as you age
How to Work from Home Without Losing Your Mind
Technological advancement has made it easier for employees to work from home. Today, most businesses don't need in-house people to work on various business functions. They prefer employees to work remotely if possible to limit congestion and cut unnecessary costs. Working from home also helps improve work-life balance for employees, thus improving their overall productivity. Working from home may sometimes be difficult mainly due to distractions and freedom since nobody checks on you. Below are top tips on how to work from home without losing your mind:
- Make a dedicated workspace
Having an excellent and dedicated workspace at home is essential to maintain consistency when working. It helps create a conducive environment which in turn improves one's productivity. All you need to make a dedicated workspace is to get a working desk or table, computer, internet, files, and reference materials. It's not advisable to put a TV next to you since it'll increase disruptions.
- Keep your house clean and organized
When working from home, your house will be your workplace. Therefore, you need to keep it clean and organized to ensure you're comfortable when working. You can find a housekeeper to clean your home or do it yourself hours outside your working schedule.
- Avoid house chores
You might be tempted to spend some time doing your house chores between your work sessions, including cleaning your kitchen, bedroom, carpets, clothes, etc. You should avoid these chores as much as possible to ensure you spend your time well and productively.
- Schedule your workday
When working at home, it's easy to work for long hours than usual. Therefore, it's essential to schedule your workday to avoid overworking or underworking. To do this, ensure that you work during regular hours that you could be working in an office setting. If you have a task list, you'll be able to accomplish the different tasks within the set duration.
- Ensure you're digitally connected
When working at home, you'll be required to reply to company emails or messages from time to time. You need to stay digitally connected to ease these activities. Although social media can cause distraction when working, if it forms part of your work, ensure you give timely responses to enquiries or requests.
In conclusion, these are tips on how to work from home without losing your mind. Since working from home limits interactions among teams, it's essential to plan face-to-face interactions among business associates weekly or monthly. Such interactions help in team building, sharing innovative ideas, and professional development.
How To Achieve Your Most Ambitious Goal?
by Giulia Juliet Belkin
Setting goals is easier than achieving them. Achieving your goals is inevitable if you have the right approach. The new year is around the corner why not start it with achievement of your most ambitious goal? Here are tips to help you along the way:
Compete With Yourself
Time is a limited resource, and so it must treated as a rare commodity. If you are looking forward to achieving your goals, it is essential to make sufficient time for them.
Work on Positive Thinking
Thinking fondly about yourself can boost your morale and help you become the best. Positive thinking goes a long way in boosting your self-esteem and confidence. Regardless of what you are going through, always think positively.
Finally, asking for help can prove critical, especially if you gather a team of like-minded people to help you become the best version of yourself.
Without risks, you will never amount to anything! Ergo, it is prudent to take exciting risks that have great results. The bottom line is taking exciting and not unnecessary risks. Knowing what you are doing makes it easier to determine what you should and shouldn’t invest in when chasing your goals.
Embrace Your Imagination
No one believed we could land a man on the moon in the past. However, the first man landed on the moon decades ago, which was all an imagination. What are your imaginations? Do you think you can achieve them? How realistic are your imaginations? If you ask yourself these questions, you can readily embrace what you believe in and want to accomplish in life.
Make Time for Your Goals
Time is a limited resource, and we should always treat it as a rare commodity. If you are looking forward to achieving your goals, it is essential to make sufficient time for your goals.
Work on Positive Thinking
Thinking fondly about yourself can boost your morale and help you become the best. Positive thinking goes a long way in boosting your self-esteem and confidence. Regardless of what you are going through, always think positively.
Finally, asking for help can prove critical, especially if you gather a team of like-minded people to help you become the best version of yourself.
Set yourself for success in the upcoming new year and make it happen. You got this!
A Guide To A Healthy And Fit Life
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When it comes to general health and fitness, there are certain things you can do to enhance them. Being fit appears and feels differently for everyone. It is not about having a particular appearance or size so much as it is being strong and healthy. The following are essential tips for achieving your beauty, lifestyle, and sex goals.
Exercise often
Exercise offers the benefits of sleeping better, building strength, and reducing stress. Therefore, get rid of the pre-conceived notions you could have and exercise often. It is recommendable to exercise for 150 or more minutes per week. Exercise also boosts blood flow and circulation. When you exercise, the heart contracts faster, increasing the rate at which blood circulates the body.
Efficient blood circulation can increase sensation during sexual intercourse and can minimize the risk of erectile dysfunction. Exercise can also lead to more intense and more frequent orgasms.
Reduce your coffee calorie intake
Minimize the number of calories you take in your cup of coffee by not using sugar and cream. Instead, drink it black or reduce the cream and sugar.
Maintain a fitness journal
Tracking can keep you accountable. According to studies, people who maintain journals succeed in losing weight compared to those who do not.
Avoid processed foods
Processed foods have various side effects. Therefore, it is essential to eat foods with fewer ingredients. Look at the food labels to know what they contain. Also, eating foods that are nearer their natural state as possible is essential. Aim for fresh, whole foods that come in different colors.
Drink enough water
Healthcare experts advise people to drink about 8-ounce glasses of water daily.
What Prevents Happiness In Love
It is usually hopeless and detrimental to your self-esteem to force a romance in which you pretend to be happy just because you are afraid to let go.
There is no mystery in the formula of true love. As the classic wrote, "All happy families are alike." If you are comfortable with being yourself when you are alone with your beloved, you are in the happiest relationship with a favorable prognosis for the future.
Nevertheless, not everyone is able to reveal themselves to a partner - many are hindered by upbringing, acquired complexes, fear of loneliness. Let's analyze popular but harmful thoughts that impede successful unions.
I'm afraid I won't meet anyone else
The great Persian philosopher Omar Khayyam adored women, but even he understood that it was better to be alone, "than with just anyone." The formula "Endure - fall in love" does not work these days, including for money. Sooner or later, you will be flooded with regrets from the "Oh, if only" series, and you will begin to feel nostalgic about the lost opportunities and look outside of the relationship for interest. This, by the way, concerns not only love, but also friendship. If your relationship initially encourages you not to get to know each other, but to adapt, the chances of successful development are very modest. By compromising your personal interests and persuading yourself to be patient in order not to return to loneliness, you risk directing your story to a sad ending.
The perfection of relationships, romantic and platonic, is that when you are one on one with your parnter, you feel so confident that you show all sides of your true self. It is openness that defines a close and healthy bond, and at the same time assumes that you do not like certain things in his / her character and habits, and sometimes you can annoy each other. Such nuances are absolutely normal and only confirm that happiness looks different for different people because everyone has their own ideas about trust and comfort. Of course in some rare cases it's possible, like in the movie Fifty Shades of Grey, but remember that it is usually hopeless and detrimental to your self-esteem to force a romance in which you pretend to be happy just because you are afraid to let go.
I CAN GET BETTER / MAKE IT BETTER
Sounds weird, actually. That is, you admit that the person is not suitable for you, but you choose him anyway. Almost like "I want this dress, it is cute ,not sure about it, but I can lose weight." What's the point of buying if it doesn't work right now? What if, when you lose weight, you find a cooler dress? What if you don't lose weight? Before you decide to pay for this dress, you may not have had such a thought ... The honest self includes all the flaws. When entering into a relationship for which you hope to change, you must recognize the vulnerability of such a partnership. Do you think you enjoy being the one or the one who is not good enough? For years? It is often a matter of time before you reach the point where you are ready to accept all the pros and cons. An impressive percentage of reunions of former partners confirms that those who have overcome the maximalist stage, where it is important to present themselves or their partner in an ideal light, are ready to create strong couples.
EVERYTHING MAY CHANGE
There is a positive side to this approach for those who believe in self-development and a sincere dialogue with a partner. You can only change for love in tandem. The idea is not too unrealistic, although it requires fabulous patience. And, like any joint project, it often helps to find the keys to trust. Basic advice: Wait enough time before getting married until both of you are sure you are ready spend the life together. This implies that you got a good look at each other and instead of spending energy on conquering mythical frontiers, you quit the struggle to be yourself or you part ways.
Skin rejuvenation and other beneficial properties of watermelon.
Amino acids in the composition, skin rejuvenation and other beneficial properties of watermelon.
The watermelon belongs to the same family as the pumpkin melon, and is the cousin of the cucumber. In Korea, chilled pulp or thin translucent slices are used to calm the sunburned skin, and Korean women use the same method to treat signs of acne. The effect is moisturizing and soothing and irritated skin comes to its senses faster. And these are not all the properties of watermelon.
What are the benefits of watermelon pulp and rind?
Watermelon is almost 96% water hence its enviable hydrating properties. But it's not just the H2O. The main superhero of the watermelon propertiesl lie in the peel and that helo is citrulline. This amino acid acts as a mild exfoliant that is safe even in summer. Citrulline is supported by its lycopene which is a pigment that gives the pulp a lovely red huea and carries anti-inflammatory properties. Thanks to this combination the watermelon has taken its place under the sun in the world of beauty.
Why is watermelon seed oil useful? A light, low-fat oil is obtained from black seeds of watermelon. It is rich in vitamin E and fatty acids, which rejuvenate the skin on all fronts: prevent and smooth wrinkles, lighten pigmentation and dark circles under the eyes. Vitamins A and C are also included in the oil. They normalize damaged skin after exposure to sun, wind and even stress. By the way, watermelon oil softens and smoothes hair without weighing it down.
What are the benefits of watermelon for the body? The pulp of watermelon is not at all fattening and so it can be eaten even by those who closely monitor their weight. Athletes love citrulline for its ability to improve circulation. In addition, it contains almost all the essential vitamins and minerals, so you should add the berry to your summer menu so that later you do not suffer from spring vitamin deficiency.
How To Not Stand In Your Own Way
by Giulia B.
In other words, how to not mind-fuck yourself when you start doubting your abilites and your self-worth.
There comes a time in everyone's life when fear knocks on the door and clouds your mind and abilities with doubt. Fear manages to make us believe that we aren't good enough or successful enough. That someone else is better and what you're doing is worthless piece of crap. What a natural, powerfull and primitive human emotion FEAR is. It's important to remember that fear is nothing but a biochemical reaction with an emotional response.
When we are on the path to become a greater version of ourselves, we are growing and we are learning to expand outside of our comfort zone, sometimes take big and scary actions. Diving into the unknown territory for change and progress can be scary and if you don't learn to overcome that fear, it will sabotage you every step of the way.
When the voice of doubts knock on your door just remember these are just thoughts and you have control over them. You have the power to ignore them or accept them.
When fear forces your mind to accept it and run, choose to face it and overcome it. Get rid of the discomfort and don't let it self-sabotage you.
Finally remember the source of every fear is the collection of insecurities, old painful experiences, bad relationships, unsupportive friendships. All those create wounds that need healing. You are your own healer and you can help yourself if you surround it with positive thoughts, new hobbies, love and care for yourself.
What To Do if You Want to Spice Up Your Sex Life?
by Charles T.
When you have been with someone for a long time, your sex life can become a routine or rather 'boring.' When things start to feel monotonous, it is a good idea to spice things up. This can help improve your relationship, in and out of the bedroom. Also, getting frisky with your partner can enhance your mood by reducing anxiety. If you want to get frisky and shake things up, here are a few tips.
Try Something New
When your sex life becomes predictable, it is hard for you to look forward to it because you know what to expect. You can start by trying new sexual positions. According to the Kama Sutra, there are about 64 positions you can explore. All sex positions begin from three points, namely;
Facing each other vs. rear entry
Lying side by side, lying stacked or standing Either him or her on top. From there, the rest are simply variations of the above. For instance, during the rear entry, she is bending over the bed with him standing behind. You can also try reverse missionary or reverse cowgirl. If you do not find trying sex positions fun, you can revert. However, it is best to be open-minded to have more fun. You can also introduce role-play or sex toys every once in a while.
Try Some Light BDSM
BDSM stands for "bondage and discipline, domination and submission, sadism and masochism." It can range from your partner holding you down lightly to handcuffs and whips. Here, the partner who enjoys the thrill of power can be dominant, while the one who enjoys the rush of helplessness is submissive. When starting, you can go for simple acts like tying or blindfolding each other or with a silk scarf. Avoid a slipknot because it can hinder proper air circulation. BDSM comes with a 'safe word' where, if one feels uncomfortable during the act, they can say it so that the partner stops what they are doing.
Dirty Talking
Most people find it uncomfortable to talk dirty in the bedroom. However, it can help spice things up when you are tired of a routine. The trick to talking dirty is being in the moment and saying whatever emotion you feel. Do not shy off from telling your partner what you want to do to them or what you want them to do to you. At times, being animals in bed is just what you need.
Get Out of the Bedroom
Sex does not always have to happen in the bedroom. Take those sex sessions anywhere in the house, especially if your privacy is assured. Your options include the sofa, the kitchen table, shower, the swimming pool, on the floor, against the wall, in the car, etc. Explore! Sex outside the bedroom is spontaneous and hot, which makes it exciting. Also, there is the possibility that you have had sex outside the bedroom when your relationship was still early. How about reliving those days?
Spicing things up in the bedroom will have to make an effort from both of you. Sex is essential, and it is one of the things that keeps your relationship firm. You also do not have to wait till your partner voices their dissatisfaction in bed for both of you to take action. Spice things up and enjoy an exciting sex life.
"My patience has run out! " How I stopped bullying in my daughter's class
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THE PROBLEM OF BULLYING IN SCHOOLS IS ESSENTIAL, partially because adults - teachers and parents (of both those who bully and bullying victims) - still prefer to turn a blind eye to it. But this does not mean that vicious practices do not need to be fought or that this struggle cannot be successful. I was a bullying victim myself. After five years studying at the Ballet academy I was forced to leave my hometown due to a war in my country and had to move to a regular school. The Walk (molded from the first ballet lesson of first position, heels together, toes out) that I inherited from hard work of dancing became the laughing ground of the “cool kids” bunch. They walked behind me calling me all kinds of names, they even managed to throw my shoes down the stairs. I ended up walking three flights of stairs barefoot and look for my shoes. Even though it was hurtful and embarrassing, I was tough. I didn’t tell my mom. Even if I did, I knew she’d tell me to just deal with it. Now when I think about it, I laugh.
But let me tell you, when it comes to bullying my kids today, the mama bear in me wakes up. So allow me tell you how I managed to stop bullying at the school where my daughter studied.
"Cool" and "not cool"
After elementary school, my daughter entered the intermediate school. As it usually happens the backbone of the so-called "cool gang" quickly formed and began to cling to the "not cool bunch". My daughter was among the "not cool" ones. The reason for bullying can be absolutely anything and sometimes nothing at all. The “cool kids” began taking away her personal belongings, hiding them, laughing as she passed by them, called her names, body shamed, threatened to fight her in school over texts. You name it, we’ve seen it. My daughter refused to go to school. That drew the line and “Don’t you mess with my cubs” mode went full on.
When I first approached the school for help, staff and teachers chose not to not interfere much. At the most, they conducted conversations on the topic “let’s all be friends”, “children can figure it out on the own“, “socializing needs time and work”, blah blah. No!
I wrote an email to the school principal's and found out that she did not even know about me raising the concern with teachers or the situation in the classroom. I foresaw this, so I said that I would bring a statement. I sent this beautiful work of more than twenty pages by e-mail to the address of the school, to the address of the chairman of the governing council of the school, and at the same time I took it to district council. I firmly decided to go to the end: even if would decide to leave school, we will leave, having previously "given everyone what they deserved", and not with a cultivated sense of guilt. All this we discussed with my daughter - she did not want to leave school because of other friends.
As a result, the school turned on and began to understand the situation. They talked separately with the parents of the students whom I indicated in the statement. Both my child and I received an apology from the school and the parents. Everyone instantly learned the manners. Bullying in my daughter's class has stopped. Moreover, some of those children became friends with my daughter after.
The more active the school took control over the problem, the more the class realized that all this was serious. Everything worked out. Not taking any action and have your child deal with bullying on their own should never be an option. Yes, we were stronger as kids back then, but today’s youth is fragile (compliments of social media) Even if they go through it alone, they’ll develop many insecurities down the line. If we all take action to prevent it, the world will be a much better place.
Yours truly,
Giula Juliet Belkin
Fighting The Broken Heart Syndrome Depression
by Giulia Juliet Belkin
Experts say our heart may suffer after a sad event, and your brain is more likely to be responsible for your heartbreak. The syndrome is provoked by the reaction of our brain to stress.
In 1990 Japanese scientist Hikaru Sato spoke about "broken heart syndrome" for the first time. Since then it received the name "takotsubo cardiomyopathy" (from the Japanese "takotsubo" - a ceramic pot with a round base and a narrow neck).
Takotsubo cardiomyopathy or "Broken Heart Syndrome" is when the heart muscle becomes suddenly stunned or weakened. It mostly occurs following severe emotional or physical stress. What comes next is a depression.
When depression hits it becomes difficult to think rationally. “No one understands how it hurts,” “everything is bad,” “no one needs me,” “everything is falling apart,” “I don’t deserve life,” the feeling of loneliness and alienation accompanies you everywhere.
Does it feel like any daily activity requires a lot of effort. Getting out of bed, meeting a friend, cooking dinner - simple actions as such for you is the same as for a healthy person to climb mount Everest.
Any work, including psychological work, with depression is not easy, but taking care of yourself will significantly speed up recovery. It’s hard to talk about the feelings when you are depressed and so it becomes difficult to speak to loved ones.
So how do we fight the depression when your heart is broken?
Usually, when one is depressed he/she doesn't want anything. So whenever a moment of the desire to something appears, grab it and make it happen. Suddenly you felt that you wanted to take a walk? Go outside. Want to chat with your friends? Call them.
Think of a hobby. Paining, writing, salsa class, ceramics, you name it. Sign up for a class and go for it.
Take care of yourself. Fitness classes, beauty routines, learn to love and pamper yourself, remember, you deserve this.
If you just want to lie on the couch, allow yourself that too. Entering into a conflict with yourself because of procrastination is wasting internal resources. Try to put things aside and allow yourself to rest without remorse.
