Sleep well

Relaxation and sleep are important. Here are some tips to make sleep and relaxtion more productive.

Limit your calories before bed.
A pre-bed snack can help you from feeling tired and drained when you wake up.
Ice yourself down.
Cold is an effective catalyst for sleep. Take an ice bath.
Schedule your meals.
The body works well if it knows it's routine. Feed it when it expects to be fed.
Take naps.
More specifically, try taking 20 minute caffeine naps. Take a dose of caffeine and set an alarm to wake you up in twenty minutes.

Intrigued? Visit the Blog of Tim Ferriss to learn more about how to improve your sleep.


Free yourself from clutter

Take a look around your home. What does it look like? How does it make you feel to see what you have laying around? If you feel that your environment is cluttered, read on.

Having less may open the door for you to be more appreciative and better enjoy your space. Interested? Learn more; visit Think Simple Now


Incorporate wellness into your busy day

When was the last time you found your health suffering because of your busy lifestyle? Today is your lucky day because today you may learn about a few tips to promote your health and wellness.

  • Drink water in the morning. It is important to hydrate after a long night of rest or action.
  • Take fruit with you. Fruit is portable, delicious, and nutritious.
  • Walk. Take a walk. Or better yet, run up and down your building's stairwell.
  • Take a breath. Deep breathing is easy to do, will relax the body, and reduce stress. This is important.

Learn more about healthy living at Lifehack.org


Write Beyond Distractions

How often do you find yourself challenged to write? It may be that you are allowing yourself to be distracted. Here are some tips to help you reduce the distractions during your work time. Think: Game face.

  • Prepare for concentration
    Prepare your workspace. Make yourself comfortable. Schedule time to work. Schedule time to rest and refresh.
  • Beware of the bells and whistles
    Software may frequently get in the way by trying to correct your grammar, spelling, or formatting. Try using something less advanced like notepad, Notepad++, or Writer.
  • Downgrade your hardware
    Use a pen and paper. Use a dedicated writing laptop that runs a Linux installation like gOS.
  • Distance yourself from the world
    Listen to music. Wear headphones. Put on some white or pink noise. Consider reading glasses.

Learn more by visiting Lifehack.org.


Maintain or improve your productivity

Productivity is the word I've heard twice today. First it was in reference to how I'm so darn productive. Then it was in reference to why other people are less productive.

Here are a few tips for you to boost your productivity.

  • Stay focused on what you are doing.
  • Utilize and divide your time for each task in hand.
  • Analyze the outcome of your effort and decide accordingly how much time you need to spend.
  • Take a break.
  • Spend time with your loved ones and refresh your mind.

Interested in more? Check out 50 Simple Ways to Stay Productive by Lifehack.org


Energize Up

How often have you found yourself lacking the energy necessary to get out of bed, eat, work, get naked, etc.? Today you can take a step to get more energy. Read below for one of five tips that will energize you without having to load up on stimulants.

Breath of fire: At the heart of yoga lie a set of breathing techniques designed to have very specific and, often, immediate, energetic effects on the body. And, whether you believe in the existence of a subtle-energy in the body (called Prana) as yogis do, or you prefer to attribute the stimulating effect to activation of the sympathetic and parasympathetic nervous systems, these techniques work.

The Breath Of Fire is a yogic breathing technique designed to not only cleanse, but heat and energize your body. And, it at it’s core is a series of quick, panting-like exhales. For detailed instructions, click here now.

Like the idea of doubling your energy? Read more at Lifehack.org


Functional foods

There are lots of functional foods for us to choose from but these five may be the easiest to get a hold of and are certainly very tasty:

  1. Avocados. These keep you from bloating up after a big lunch and are tasty either on their own, with sugar or salt on top, or with your salad.
  2. Almonds. Great for brainpower. Read more here.
  3. Raisins. Want more energy? Grab a pack of raisins. They are high in energy and antioxidants, and low in fat and calories.
  4. Figs. They help maintain high energy levels while keeping your appetite far away. Whether you find fresh figs or a pack of dried fruit, enjoy its natural sweetness.
  5. Olives. These are anti-inflammatory and they reduce symptoms to arthritis, asthma and menopause.

For the complete list of functional and enhanced productivity foods check out: 20 Foods to Snack On For Enhanced Productivity


Skillet - another popular christian rock band

Just like rock bands Evanescence and POD, Memphis band Skillet is singing the glory of god and has been doing so since 1996.

Who knew?

Who knew that Christian Rock could be made into something that passes for mainstream music? I sure didn't. I liked P.O.D. I liked Evanescence. I thought these two bands' music were about overcoming adversity and love. But in reality they were about submission. Submission to a god. Specifically submission to the Christian god(s), Jesus (and friends).

Skillet's song Monster, is really a metaphor for inner demons which is really a metaphor for succumbing to temptation. Specifically temptation brought on by the very "real" deity - Satan. Oh my.

Monster: the lyrics

The secret side of me

I never let you see
I keep it caged but I can't control it
So stay away from me
The beast is ugly
I feel the rage and I just can't hold it

It's scratchin on the walls
In the closet, in the halls
It comes awake and I can't control it

Hidin under the bed
In my body, in my head
Why won't somebody come and save me from this
Make it end

I feel it deep within
It's just beneath the skin
I must confess that I feel like a monster
I hate what I've become

The nightmare's just begun
I must confess that I feel like a monster
I, I feel like a monster
I, I feel like a monster

My secret side I keep
Hid under lock and key
I keep it caged but I can't control it
Cause if I let him out

He'll tear me up, break me down
Why won't somebody come and save me from this
Make it end

I feel it deep within
It's just beneath the skin
I must confess that I feel like a monster
I hate what i've become
The nightmare's just begun

I must confess that I feel like a monster
I feel it deep within
It's just beneath the skin
I must confess that I feel like a monster
I, I feel like a monster
I, I feel like a monster

Its hidin in the dark
Its teeth are razor sharp

There's no escape for me
It wants my soul it wants my heart

No one can hear me scream
Maybe its just a dream
Or maybe its inside of me
Stop this monster

I feel it deep within
It's just beneath the skin

I must confess that I (feel like a monster)
I hate what i've become
The nightmare's just begun
I must confess that I feel like a monster
I feel it deep within
It's just beneath the skin
I must confess that I feel like a monster
I've gotta lose control
It's something radical

I must confess that I feel like a monster
I, I feel like a monster
I, I feel like a monster
I, I feel like a monster
I, I feel like a monster

This song has everything that is important to religions like Christianity, namely: acknowledgement that humans are inferior and that there is a demon out there looking to ruin your life.
You and I know that human beings are far greater than religion wants us to believe. We all know that there are no such things as demons or spirits or gods.

Will the music industry of the future be teeming with religious metaphor? Not likely. A study was published today announcing that religion is becoming extinct in nine countries (BBC: Religion may become extinct in nine nations, study says).

Religions' days are numbered.


Beware: The End is Near

Last night I dreamt that on 21 May 2011 an intergalactic band of mercenary space pirates would arrive on our planet and take the Trekkies to a galaxy far far away. When the alien gods arrived, they explained that through their teachings, which they cleverly placed into pop culture, we could know their love for us.

In my dream, they later went on to explain that those of us that had heard the message would be saved from the later destruction of the planet, 21 October 2011. Unfortunately, the alien gods explained that although they could save us by removing us from the planet they could do nothing to save the planet from being destroyed by the Federated Alliance of Socialist Planets Anti-Immigration and Economic Development plan to build a wormhole in the place of the current Sol Solar System.

It was a freaky dream that didn't really make any sense, until...

I saw this:

This web site serves as an introduction and portal to four faithful ministries which are teaching that WE CAN KNOW from the Bible alone that the date of the rapture of believers will take place on May 21, 2011 and that God will destroy this world on October 21, 2011. Please take your time and browse through the teachings of Harold Camping, President of Family Radio. Visit EBible Fellowship, Bible Ministries International, and The-Latter-Rain to read and listen to many faithful teachers give scriptural insight on the doctrines that God is teaching His people. Learn about the Biblical Timeline of History, the correct method of Bible interpretation, the End of the Church Age and God's command to believers that they must depart out of the churches. Study the proofs that God has so graciously given in His Word showing us that these dates are 100% accurate and beyond dispute. Above all, please READ THE BIBLE and prayerfully ask God to open your spiritual eyes to these truths. May it please Him to have mercy on each of our souls.

I'm a prophet

Yes, it is true. Like Harold Camping, President of Family Radio, I know the truth. The date of benightedness is upon us.


Take a step to improve your wellness


Become certified through wellness certification programs offered at the conference.



Network with other well-minded professionals.



Discover the latest techniques, methods, and best practices in the world of wellness in any of the more than 65 breakout sessions.



Rejuvenate your mind, body, and spirit through sessions and daily wellness activities.



Be inspired by exceptional keynote speakers.



Enjoy the non-traditional conference setting in beautiful Central Wisconsin.



Relive your college days and stay in the dorms! (Or, if you prefer to forget those days, stay at a lovely local hotel.)



Earn numerous continuing education credits



Learn from the leading health promotion and wellness experts during Pre-conference Intensives


And the #1 reason to attend...



You'll be taking an important step in Growing Wellness in your life and in the lives of others!  

Visit NationalWellness.org for more information. 


Walk that 5k!

First time to walk a 5k
Training Plan

Week Sun Mon Tue Wed Thu Fri Sat Total time Total Distance (steps)
1 Walk 5 minutes Walk 10 minutes Rest Walk 15 minutes Rest Walk 15 minutes Walk 10 minutes 55 7110
2 Walk 10 minutes Walk 15 minutes Rest Walk 15 minutes Walk 15 minutes Walk 15 minutes Walk 15 minutes 85 10 987
3 Walk 15 minutes Rest Walk 25 minutes Walk 20 minutes Walk 25 minutes Walk 20 minutes Walk 20 minutes 125 16 158
4 Walk 30 minutes Walk 25 minutes Walk 30 minutes Walk 25 minutes Rest Walk 25 minutes Walk 25 minutes 160 20 682
5 Walk 25 minutes Walk 40 minutes Walk 25 minutes Walk 40 minutes Walk 25 minutes Rest Walk 40 minutes 195 25 207
6 Walk 40 minutes Walk 35 minutes Rest Walk 40 minutes Walk 40 minutes Walk 40 minutes Walk 40 minutes 235 29 731
7 Walk 45 minutes Walk 50 minutes Walk 45 minutes Walk 50 minutes Rest Walk 50 minutes Walk 45 minutes 285 36 194
8 Walk 50 minutes Walk 45 minutes Walk 50 minutes Walk 55 minutes Walk 30 minutes Rest 5K Walk! 290 36 840

The above schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression suggests starting off slow and then slowly adding more time to your walk. Don't worry about how far you can walk, just concentrate on walking for the entire time.


Walk: Walking is an excellent exercise that a lot of people overlook in their life. Don't worry about how fast you walk, or how much distance you cover. Take time to stop and sniff the flowers or enjoy a scenic view. Not all physical activity should be difficult. If a 15-minute walk seems too much at first, begin by splitting that into three 5-minute walks, then gradually build up to a 15-minute walk.

Rest: The most important day in any training program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run and train again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Feel free to walk for 15-minutes on rest days.


A strength training workout

Exercises to learn

To develop more confidence and skill to use free weights to strength train we need to start with the most basic exercises. We'll learn about the exercises first, then later we will learn more about the concepts and about figuring out how many sets or repetitions to do.

The Squat

    The squat is my favorite exercise. Bodyweight squats target the greater muscles of the hip and thigh (gluteus, quadriceps, hamstrings).

    To begin, place your feet shoulder width apart or slightly wider. Your toes should be pointed slightly outward. Next, squat down until your thighs are parallel to the floor. Be sure to keep a straight posture as you squat. Finally, return to the standing position and repeat the exercise. You should exhale as you stand up. Be sure to perform the squat slowly and with control. Do not bounce out of the squat position. If needed, you can extend your arms out in front of you as it will help with balance.

    Here is a link to a video that shows a demonstration of the exercise. Workoutz.com - Bodyweight Squats

    Mastering the squat motion is in my opinion the most important thing a person can do if they are looking to improve their workout routine. There are dozens and dozens of variations to this.

Bench Press

    The bench press is often used as a measure of a person's strength. I like this because it is one of three exercises that, when done in the same workout, can work the entire body in a short amount of time.

    This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

    The bench press is traditionally done on a flat bench (hence the name), but can also be performed using a variety of workout devices. You can also do this exercise with various forms of weighted resistance. For this example, a weighted straight bar will be used.

    To begin, lie down on the bench with your feet flat on the floor. Place your hands on the bar approximately shoulder width apart and hold it straight over your chest. Next, slowly lower the bar to the middle/lower portion of the chest, then push the bar up, just short of locking the elbows. In the fully pressed position, the bar should end up directly over your head. Exhale as you press the weight up.

    Here is a link to a video that shows a demonstration of the exercise. Workoutz.com - Bench Press

    Here is a link to a video and description of the push-up, which is a close variation to the bench press. Workoutz.com - Push Ups

    Gaining experience and skill with the bench press is a great way to increase strength.

The Row

    The third exercise we will learn is the row. This exercise will help to activate the, often under-used back muscles.

    The two arm dumbbell row exercise is used to target the back, primarily the latissimus dorsi or "lats." The lower back is also used in this exercise as a stabilizer. However, many individuals can often mistake this exercise as an arm exercise. While in fact you are incorporating your arms in this routine, it is important to remember that the main focus is the back. When performing this exercise it is very important to remember proper form; failure to do so could lead to back and neck pain.

    Start with legs shoulder width apart and knees slightly bent. As you bend at the waist forward, let the dumbbells come down to about knee height. Focus on sticking your butt out and keeping a nice arch in your lower back while keeping the neck in neutral alignment with the rest of the body. It is also okay to move naturally throughout the exercise, but refrain from any jerking motion. With palms facing towards the body, bring the dumbbells toward your abdomen by squeezing the shoulder blades together. Breathe out as you bring the weights to the abdomen and inhale as you lower them back down. To ensure proper and efficient contraction you should be able to count to 2 on the way up and 2 on the way down.

    Tip: It is very important that you do not round out your lower back as you perform this exercise as this could easily lead to injury.

    Here is a link to a video and description of the row. Workoutz.com - Dumbell Rows

These three excercises, when done together, use all of the major muscle groups, and require the most use of energy. Doing just these three exercises, is the most efficient way to build strength, improve muscular endurance, increase bone density, and boost metabolism. They are also the most basic movements and developing skill in these movements is essential to performing more advanced movements later.

To start training your muscles to better perform these motions add the following to two of your week's workouts:

Exercise Sets Repetitions
Squat 1 15
Bench Press 1 15
Rows 1 15

Select a weight that you can comfortably do more than 15 times. The purpose of this is to build confidence and become even more familiar with the motion.