Importance of Sleep and Practical Tips for Athletes

some of us get more than others and whatwe’ve been finding in the research is

that sleep can really have a significantimpact on athletic performance. Here’s an example of a study that I found the other day that I wanted

to share with you.The reason I like it is it’s a summary of all the sleep quality studies that have been done in athletic performance. So I wanted to share with you at least the key findings.

There are four things in this first paragraph. The first one, insomnia symptomatology, big word there, is high among elite athletes. In other words, not getting enough sleep or not being ableto sleep is very common in elite athletes. Number two, sleep quality appears to be the most vulnerable prior to major competitive events. This may be I suggest due to anxiety or something like that.

Number three, it also appears that during periods of high intensity training it could be that you’re just too tired to sleep or maybe you have soreness, for example. So it’s hard to sleep.Then the last one is long-haul travel to competitions.

That’s one of those ones where maybe you’re crossing time zones or you’re in a plane or a busfor a very long time, and so it makes it very difficult to sleep when you arrive.Also think about when you may sleep on the plane or bus and then arrive and not be able to sleep when you need to go to sleep.In the second component there, an athlete’s sleep disturbances can affect trainingand competition directly through fatigue or indirectly through sleep related performance anxieties. In other words, if you don’t get enough sleep as an athlete,your performances both in training and competition will go down.

Also, you will have anxiety issues whether it be anxiety about trying to go to sleep oranxiety. Therefore, you can’t sleep, and so think about those as an athlete and how that can affect you. This isn’t the first time that we’ve seen these studies, and a lot of universities are starting to pick up on this with their athletes.So if you’re an athlete out there this is something you need to be aware of.

Here’s an example. The first one at West Virginia they are monitoring their athlete’s heart rate and sleep in a program called WHOOP, and the University of Arizona College of Medicine is doing a program called Recovery Enhancement and Sleep Training (REST) where their athletes wear fitbits and track their sleep habits and diaries.

They found that more than eighty percent of the participants noted improved sleep and ninety percent of them said the reason that their athletic performance was going up was due to being or having more sleep.

The last one was at Stanford where their men’s and women’s swim teams participated in a study where they actually got more sleep and rated their performance, and they found that their performance sprint times and reaction time inturn time actually increased. So there’s clear advantages here to getting more sleep.But how do you do it right?

It’s easy for me to just say “Hey, get more sleep!”But actually practically doing it is problematic at times, and so here are a few tips that I recommend that you consider. For best choic

They’re prettysimplistic, but they work, and the first one is develop a sleeping routine.What I mean by that is is develop a time when you go to bed. Don’t go to bed teno’clock one night, eight o’clock the next night, and 2:00 a.m. the next night.It doesn’t work! Your body needs routine, it needs a habit, so go to bed at 11:00every night and get up at 7:00 in the morning. When you do that your clockbegins to function normally and you’re able to fall asleep when you need to.The second is develop a wake-up routine. A lot of times, you know,

we just want tohit the snooze button and lay around for 20 minutes, or or hit the snooze buttonseven times, or get straight out of bed on the first one, or be up too early.Whatever it is we need a wake-up routine where we do the same thingsevery morning and so we’re prepared when we wake up to be awake.That third one I think is pretty important.

It’s something that we struggle with inan age of technology, which is ironic considering this is what I’m using now,but we need to consider how muchelectronic time we have before we sleep. I think this is very importantbecause our our mind is very actively engaged when we’re watching somethingor using Facebook or whatever it is.

Instead, just get a book and spend 10-15minutes before bed reading that book. That will kind of slow things down foryou, and it will allow your body to transition from the day into the night.So that’s all I have for today. If you have any questions, of course feel free to contact me.

If you’re interested in being a client, I’llbe happy to have a discussion with you and look at how we can increase your performances.But for now, I hope you found that useful. My websiteinformation is there, and until.

Easy Beans Fry Recipe with Air Fryer

welcome to our new sessions of cooking with technology that is cooking with Phillips where each one of you can be super chef. Today let us know how to make another very simple beans fry you know you can use any kind of beans but make sure that the beans are nice and little bit tender now this recipe is so simple that you know a 5 year old kid can make it easily, in this we’re going to add some chat Marsala into the flour, some gram Marsala and some chili powder that’s it and we’re just going to mix all of this okay look at this in this we’re gonna add some salt this is what I call awesome seasoned flour in which you can do pretty much any vegetable and fry but we’re going to use the beans and i also have some egg and breadcrumbs so first roll the beans in the flour so any moisture that is there in case that gets covered now just dip it in the egg now once again.

Easy Beans Fry Recipe

we’re going to bring it back into the flour so you can repeat this couple of times so that the beans get well coated especially when I do you know vegetables which are soft like if i use rings of eggplant I coat it couple of times so when you air fry the piece remain nice and crispy so one more time we’re going to put in the egg OK again in the flour so when you do 2 times the beans get coated well okay now you can see it is coated well for one last time.

We’re going to put in the egg OK look at this so now let this coat well with the egg and this time instead of coming into the flour will go into the breadcrumb and now you have the well coated French beans sticks which we are going to fry in the air fryer very simple take the beans put in the flour then dip it in the egg put in the floor dip in the egg one last time put in the flour and egg and then coat it with breadcrumbs and you will have very nice tasty beans sticks you can make this with a lot of vegetables, I have tried with eggplant I’ve tried with you know even just cut you know okra into slits and make it.

You can even cut cucumber and do this and you’ll get a nice tasty cucumbers especially think of using pickled cucumbers this method it’s going to taste just super first per-heat at hundred and eighty degrees centigrade for three minutes that’s when we’re going to put all these beans in there as simple as that put them in and for around six to seven minutes should be good enough they’ll be nicely golden but in between we’re going to remove it and we’re going to just coat little bit with oil so you get a nice coloring as well as the texture and taste, after around three minutes of frying we’re going to pull this out and now.

We’re just going to take a brush and dip it in the oil and just coat them little bit so that gives a very nice texture as well as nice color that should be more than enough I’m going to put this basket in and I’m going to fry it for another three minutes till they get golden color after around five six minutes pull the basket out and you will have perfect-looking beans that are fried well OK you can serve this with any of your favorite sauces.

I prefer of course tomato and basil flavor sauce or any of the chutneys dipping will do good with this even mayonnaise and kind of cocktail sauces go extremely good with this kind of beans fry and guilt-free you can eat because you have not fried them in the oil but you fried with the Philips air fryer look at them you can simply learn just the way you present will make it even more appetizing so arrange it in such a way so that they look good and also as I told you earlier dip it in any sauce any chutney these

will taste good hmm wow just perfect.

You can make various kinds of these snacks especially the fried foods in the air fryer by using very very little oil so dear friends I hope you enjoyed keep watching and we’ll bring you lot for lot more fantastic recipes that can be cooked using air fryer I hope you enjoyed today’s session but do take part in our quizzes and cooking contest where you can win wonderful gifts from Philips innovation and you read top 10 deep fryers reviews

18 Benefits Of Learning Facts About The World

What type of facts can you learn about?  There is much for you to know about communication, arts, culture, technology, nations of the world, history, science, the human body, earth, books, sports, though, our environment, and so on.  Knowing that the capital of Chile is Santiago, or that in past and is a specific chess attack move involving pawns, or that a major is higher ranked in most nation’s armies than a captain will help you out in your daily living.

Do you ever notice how you don’t see many of a type of car until you drive one, and then you see them all over the place?  The same is true with information, where we ignore something until we find out about it, and then we see that it was showing up over and over.  This is true for most information.  The following is a list of 18 benefits of learning facts about the world:

  1. You will have a better sense of where world news stories are occurring, and what the situation in those countries is like, giving you better context.
  2. Conversations with strangers will go more smoothly because you will be more able to connect, and will have more information to provide.
  3. You will be better able to defend your views and self in the context of a debate.
  4. Knowledge of events in the recent past will give you a better sense of how humans progress, as well as what has stayed similar about people over time
  5. You will maintain a bigger mind, focusing on larger issues that matter instead of smaller ones that are nearly a waste of time
  6. Understanding other cultures will give you a much more favorable presence to people of those cultures, as well as to those who appreciate a worldly person
  7. Knowing terms that are used regularly in business or sports or finance or medicine will allow you to communicate more effectively to people of those professions, and to be able to read works about those topics without getting confused at some point
  8. No one is going to look down upon you for knowing more about various concepts and countries unless it makes them feel inferior, and in that case, it doesn’t matter
  9. You will keep your brain more active, and this will assist you in all aspects of daily living.  An active brain is an efficient brain.
  10. You will have more confidence because you will feel less likely to appear foolish in public or in conversation.
  11. You may motivate others to learn more as well, so the benefits are not only limited to you.
  12. In your quest for random facts, you may find out something that makes a huge difference in how you exist or perform, like a certain habit you can do to strengthen your lower back or a conversational method that attracts people instead of repelling them.
  13. You will find out something you were confused about for a long time, and will then not be avoiding it when it shows up again.
  14. Since facts likely fit into the 80/20 rule, you will have the biggest gains in relevant facts and information soon after you start, because a small percentage of facts are the ones that come up over and over again in society.
  15. You don’t know what you don’t know until you know it.  Things you find out will solve problems of yours that you didn’t know were solvable or needing to be solved.
  16. Understanding how class and power structures are set up in your city, county, country, and in other countries is the way to be able to get into positions and move up.  You can only win in chess once you know the rules and limitations.
  17. Power comes from knowledge.  If only one person in an office of 20 knows how to use PowerPoint, that person is the boss when it comes time to make a PowerPoint presentation.  To gain prominence, you need to know information and relevant people.
  18. We live in a knowledge-based world.  Physical ability has its place, but mental efforts have taken us to where we are technologically and culturally.


6 Steps To Creating Positive New Habits

Check the dictionary and you will find that a habit is an acquired pattern of behavior that often occurs automatically.  Habits are things that you do subconsciously, often not even thinking about it.  They are part of your daily routine and can often be hard to break.  Have you ever got in the car to drive home from work thinking, “I’ve really got to stop and pick up some milk from the shop”, and the next thing you know, you’re at home without the milk!  This is an example of a habit, and these habits that are part of your daily life can be both bad and good.

It depends on whether they add quality to your life or not.  It would be exhausting to have to go through the day concentrating on everything you do – like washing the dishes or brushing your teeth.  These are things that we do on autopilot that help life run more smoothly.  There are also negative things that become habits, however, such as worrying about things at work or doubting your ability to achieve things, which can hold you back in life, and stop you from achieving the level of success that you desire.

It is difficult to break old habits and install new, positive habits.  Ever tried to get fit or lose weight and you’ll know what I mean!  It takes time, and effort to begin something new, and stick to it, and it is only once you have been doing it for some time does it begin to become a habit.  Studies have shown that it takes approximately a month of consistent effort to instill a new habit or break an old one, so it will take some time and perseverance on your part, but there are a few simple things that you can do to make the transition a great deal easier and ensure your success.

  1. Decide on the habit that you are going to change –

    Once you have done this, you are half way towards making the change.  If you don’t have a goal, then you will never achieve it!  Successful people have goals, and this can be a differentiating factor in your success.

  2. Substitute negative habits for positive habits –

    Once you have decided on the habit to change, you need to decide what habit you will replace it with.  This is very powerful and will accelerate your progress.

  3. Write down the new habit–

    Take a piece of paper and write your new habit down.  Say it out loud to yourself and then put it in your pocket.  Carry it around with you and take it out and read it to yourself throughout the day.  Read it out loud first thing in the morning and then the last thing at night.

  4. Visualize yourself doing your new habit –

    Visualization techniques are very powerful and can have a great impact on your subconscious mind.  If you have never tried it before, then try out this simple exercise.  Lie down in a quiet comfortable environment and feel your whole body relaxing as the tension from each of your muscles disappears.  Once you feel relaxed, imagine yourself doing your new habit.  Make the images bright, colorful and bold, and imagine what you are saying and doing as you carry out your new habit.  Smell the smells, hear the sounds and feel the emotions.  Really put yourself into the situation and make it as real as possible.  Do this at least once a day and the effect that this will have on your subconscious mind (and ultimately on your behavior) will be huge.

  5. Ensure you have plenty of reminders –

    Put up notes on your fridge, set alarms in your calendar or phone, take out the piece of paper that you have in your pocket and read it to yourself throughout the day.

  6. Be patient and persevere –

    the first month may be difficult, and you may suffer from lapses, but remind yourself that these things take time.  You are only human after all.  With consistent effort and determination, you can succeed.

Although breaking a habit can take time and effort, the steps involved are relatively simple but can have a lasting impact on your success and overall happiness in life.  Good Luck!


5 Ways To Make A Difference In Your Community

This article was written by Jami DE la Cruz, who writes for Personal Trainers.

If you really want to make a difference in your community, there are several ways you can do so. That way you will know what is going on, and if there are any issues, perhaps you can come up with a solution.

In Your Community

1. Volunteer

The opportunities to volunteer in your community can be varied. For example, you can volunteer to help at your house of worship, the community library, or at hospitals or nursing homes located in or near your community. All of these places need volunteers, and some of them rely very heavily on them to “take up the slack” when necessary.

For example, you can offer your services at your house of worship by helping seal, stamp, and address weekly or monthly mailings. You can also volunteer to assist at funeral luncheons or other functions held during the week.

The community library will welcome volunteers to re-stock shelves, assist patrons, and perform other duties. The hospitals and nursing homes will enjoy having someone to come in and assist with delivering mail or other items to patients, assisting with activities, or just keeping someone company.

Does your community have a neighborhood watch program? If not, and there have been incidences of break-ins, vandalism, or other criminal activities, why not organize one? The police department or sheriff’s department that serves your community will help you get one started.

2. Join a Board or Commission

Many communities have their own boards or commissions that work separately from or with local municipal and county ones. These can include beautification boards, library boards, and others. Vacancies may occur each year as a member’s term of service ends. When it gets close to time for terms to end, you can submit your application or letter of intent to fill the vacancy.

3. Support Your Schools

Join the PTA or POST, even if you don’t have children in school. Volunteer in the media center or in a teacher’s classroom. Offer to tutor or give additional help to students before or after school. Most degree programs need people to support their specialized tutoring, like in mathematics and design.

4. Vote on Issues That Directly Affect Your Community

Many times, tax issues or other ones may affect an entire municipality or even county or parish. When this is the case, it’s for sure your community will be affected in some way. Make sure to be well informed on the issue and vote. If you are against a particular issue or if you strongly support the issue, then consider volunteering to inform others about the issue and persuade them to also vote.

5. Support Your Community by Shopping at Local Businesses

Many communities have small business establishments that provide products or services. Unless it is absolutely necessary to go somewhere else, use those businesses first, especially family-owned or independent stores. Often times the prices are comparable if not slightly cheaper than larger ones, anyway, so. Even if they’re higher, you may find the service there much more personalized, making it worth paying more.


These are only five ways you can support your community. There should be other opportunities available. Contact your community leaders, houses of worship, and others for ideas about giving back to that area you call home.

4 Ways To Get Your Brain Into Action Mode

What is action mode?  It is where your brain is in a state where it is ready to do critical thinking for a substantial period of time.  How can you get to this state if you aren’t getting there currently?  That is what this post is about.  Following these steps should take you from where you are as point zero to being a pioneer in some category in a short period of time.

  1. Disconnect From The Internet

It could be this simple for some of you.  Staying connected to the internet and your computer or portable device may be the reason you can’t focus.  There are so many distractions and items to keep up with, including messages, e-mails, news, weather, software updates, music, and so on.  For some of you, these are fine, and for others, these distractions are rendering you unproductive on a regular basis.  If you sense this, get away from your computing device at times.  Disconnecting the internet may not be enough(even though it is the title of this subsection).

Related link about disconnection

  1. Do Puzzles That Fit You

What you may need is to do puzzles of a certain type.  Whether it be Sudoku, word searches, logic puzzles, number games, cryptograms, crosswords, or very specific puzzles that you know of like solving the next move in a chess game, you could greatly benefit from finding a puzzle set you can enjoy and use regularly to activate your brain.  A long time ago, I really liked word search puzzles.  I would do loads and loads of them.  I had a subscription to a word-search book series called Find-A-Word where I would get a new book of 100 or so word searches each month.

You can’t lose with puzzles because they are much better than most time-passing activities that you do since they get your brain rolling with thoughts.  You can write things you think of down while doing the puzzles on the side of them, and then the pages they are on get filled with puzzle answers and puzzle steps you took, as well as thoughts you had for outside the puzzles.  Maybe this will help one of you like it has me.

  1. Sleep On Time Or Enough

If you are one of those folks that can’t get going during the day because you didn’t sleep enough, because you either got distracted during the late night period or didn’t set a specific time to sleep, this point is for you.  You will not reach that peak state of productivity until you get enough sleep on a regular basis.  Getting enough sleep is all about what you do at nighttime.  If you squander your time at night, your next day will not be as you hope it to be, and it will be out of your control(until the next evening).

  1. Think About How Limited Your Time Is

This one can get you going if you need a boost of energy.  When you think for a minute about how little time you have to accomplish what you want, it is likely to jump-start you into thinking through your options, leading to taking action.  Sometimes we are thinking that we have a year to do a certain item when we really only have a month to do that specific item before some change takes place that makes it much more difficult or out-of-reach.