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The War on Men

Over 15 million American men suffer from the effects of low testosterone, but only 5% receive treatment.

THE ATTACK ON TESTOSTERONE

By: Vivien Veil

Testosterone is unquestionably the most powerful hormone for men – helping them look young, feel healthy, and behave more masculine. God created men to resemble strong warriors not weak cowards. For this reason, testosterone is associated with an eagerness to compete and take risks. Studies reveal that an increase in testosterone takes place when a man wins a tournament, which makes them want to continue competing.

Regardless of testosterone’s fiery reputation, there’s no scientific evidence that it causes hostile and violent behaviour. In contrast, elevated testosterone is often connected with self-confidence, friendliness, and social success. It also motivates a man to protect their family and friends. Testosterone simply turns the average guy into a MAN.

This influential hormone plays a pivotal role in building muscle, losing fat, and obtaining mental sharpness. Plus, it’s responsible for giving men a healthy sex drive – say goodbye to toxic Viagra! After reading all of this, which man wouldn’t want more testosterone?

However, a lot of men are destroying their bodies – in the form of poor nutrition, lack of sleep, too much stress, or a lazy lifestyle. It’s no wonder testosterone levels are plummeting!

Men today are facing a full on battle on their character, mentality, health, and manhood like never before. The war on masculinity isn’t going anywhere, and that’s why men must educate themselves on the causes of low testosterone and learn how to fix it. Be the man you were created to be, and arm yourselves with the knowledge I’m about to give below.

Now without further ado, here is why men need to care about low testosterone in a nutshell.

Zeke quote

What is testosterone?

Testosterone is a steroid hormone found in humans and animals. The United States Library of Medicine regards testosterone as the most important male hormone. Women also generate testosterone, but at lower levels than men. For the most part, the male’s testicles produce this coveted hormone – with tiny amounts made in the adrenal glands. Women’s ovaries create testosterone, but in very small quantities.

Testosterone production escalates during puberty, and typically declines after the age of 30 or so. However, testosterone levels are also taking a nose-dive by 50% among obese adult men between the ages of 18 and 35 due to type 2 diabetes.

Poor testosterone levels even strike fat teenage boys without type 2 diabetes. An investigationfrom the University of Buffalo in New York declared that their testosterone levels are 40-50% lower than their non-overweight counterparts of the similar age.

Even a man with the average “dad bod” isn’t exempt from plunging levels of testosterone. What is a dad bod? It’s a man with a huggable beer belly or teddy bear body, e.g. Leonardo Dicaprio when he’s between film roles. Fitness maestro and celebrity trainer Kyle Brown warns against this growing trend – insisting that a belly can probaby cause low testosterone, erectile dysfunction, and dreaded man-boobs.

Leonardo DiCaprio sporting the

Leonardo DiCaprio sporting the “trendy” dad bod.

Should women worry about their testosterone levels?

Yes, women should take notice, but many don’t since testosterone is generally considered a male hormone. Did you know that it’s also a fundamental hormone for women? The small amounts of testosterone women produce is enough to keep mood swings at bay and their sex drive going strong.

By the time a woman hits 40-years-old, her testosterone levels are roughly half of what they used to be when she was 20-years-old. Some researchers believe that this deficiency in women can cause unwelcome symptoms that include an inability to lose weight, tiredness, anxiety, depression, decrease in strength, lack of motivation, and a loss of muscle mass. However, these symtoms are usually ignored or attributed to a part of ageing.

What about endurance athletes?

You won’t see high testosterone levels in athletes doing endurance sports. Endurance athletes aren’t spared from the merciless “T” killer’s tentacles. Long distance running, endurance cycling, and triathlon are the most affected by reason of elevated cortisol – a major stress hormone. The excessive amount of cortisol floating around in your body then leads to adrenal gland enlargement– all thanks to those strenous, exercise blowout sessions. We all need some cortisol to survive, but too much brings a weakened stress response that is always connected with low testosterone in male endurance athletes.

Long Distance Running

Experts at the University of British Columbia uncovered that those who ran 40 plus miles (64.4 kilometres) per week suffered lower “T” levels than those who ran shorter distances.

Brazil’s Universidad Federal de São Pauloconducted an examination on 20 men by measuring their baseline testosterone levels. They then made the men undergo a 26.2 mile (42 kilometre) run and tested their serum levels the following day. The men ended up with 50% lower “T” levels!

Cycling

The Journal of Strength and Conditioning Researchpresented their research surrounding testosterone levels in male mountain bikers. They grabbed 22 professional mountain bikers and 30 healthy non-cyclists. The researchers measured their levels of testosterone and found a considerably lower testosterone concentration in the male mountain bikers when compared to the non-cyclists.

One famous cyclist knows all too well about the dangers of low testosterone. Chris Boardman, who was diagnosed with “T” deficiency in 1997, had suffered since the beginning of his career from a low level of the male hormone. “I had less testosterone in my body than my eight-year-old son,” he said.

Boardman, a former Olympic gold medalist who also wore the coveted yellow jersey three times, knew something was wrong after he started racing in the Tour de France.

“I had a problem that was affecting my performance, and I needed to find out what it was. Anyone with low levels of the hormone will struggle to keep up their stamina. I would always start races well, but after a few days, my energy would be totally spent. Doctors told me my cycling did me no favours because excessive exercise can further drain testosterone levels. I faced a choice – I was told the longer I continued cycling, the worse I would get – so I quit cycling.”

Do testosterone supplements work?

Well, they did for an amateur cyclist. To demonstrate the importance of impeccable testosterone levels, Andrew Tillin, embarked on a “guinea pig” adventure. He decided to take testosterone for a year to see if it could turn him into a better bike racer. The verdict? It definitely made him a better cyclist – boosting his performance during his races. You can read about his story here.

Swimming

Swimming the backstroke won’t slash “T” levels, but swimming in a chlorinated pool can. This calamity doesn’t just affect swimmers or triathletes, but it’s a problem for anyone who bathes or drinks tap water, too.

A study in the International Journal of Andrologyreveals that boys with a long history of indoor swimming were almost three times more likely to suffer from testosterone deficiency.

Alfred Bernard, a professor of toxicology at Belgium’s the Université Catholique de Louvain (Catholic University of Louvain) and his colleague Mark Nickmilder, took 199 teenage boys (aged 14-18) who swam religiously in both indoor and outdoor chlorinated pools.

They then took 162 teenage boys (aged 14-18) who swam regularly in outdoor and indoor pools, but both pools were disinfected with copper-silver ionization.

The researchers discovered that the boys who swam “religiously” in the chlorinated pools for more than 250 hours before the age of 10, and for more than 125 hours before the age of seven, had extremely low testosterone levels when compared to the group of boys who never set foot in a chlorinated swimming pool. The greatest hormonal changes were found in the teens who swum in an indoor chlorinated pool before the age seven.

What about adult swimmers?

Your body absorbs more chlorine, and more importantly disinfection byproducts (DBPs), by swimming in a chlorinated pool than you would by drinking tap water for one week. – Dr Mercola

As you can tell by Dr Mercola’s quote, chlorine definitely impacts adult swimmers since it easily enters the body – especially if you’re swimming in an indoor chlorinated pool. Toxic gases, such as nitrogen trichloride are readily inhaled – causing serious damage to the lungs, reproductive system, and it has even been linked to cancer.

Swimmer Underwater vv

SHOWER

Shower before and immediately after swimming with a non-chemical soap. If you can’t pronounce the ingredients, toss it in the bin. I like Dr. Bronner’s Magic Soaps, but you can use any natural soap. Why shower beforehand? Because lethal pool disinfectants called chloramines are released when combined with sweat, urine, or nitrogen-rich elements commonly found in toxic beauty products.

SWIM OUTDOORS

I know this isn’t always possible, especially if you’re a triathlete, but aim to swim in an outdoor chlorinated pool since the majority of the noxious vapours are eliminated in the air. It’s best to swim in the sea or a lake, but not all of us have that luxury.

DRINK A LOT OF WATER

Everyone must drink at least 2 litres of water a day, not just swimmers. However, in this case, it’s very important for swimmers to drink more water. Your body struggles to flush out toxins like chlorine if you’re dehydrated, so drink lots of H20. Make sure it’s flouride-free water!

NASCENT IODINE

95% of Americans are iodine deficient. Now that’s scary! Every cell in our body needs iodine. Plus, our white blood cells can’t fight off infections without enough iodine. This mighty form of iodine is quickly absorbed and encourages detoxification from toxic chemicals like mercury, chlorine, and bromine. On top of nascent iodine, make sure to eat sea vegetables (kelp, arame, kombu, and wakame), organic cranberries, organic strawberries, Himalayan sea salt, organic free range eggs, and raw (unpasteurised) goat’s milk.

VITAMIN C

This major antioxidant neutralises chlorine. It’s best to attack chlorine’s negative effects on the body by strengthening the immune system. It’s best to ingest a high quality vitamin C supplement because our food isn’t the way it used to be – thanks to soil depletion and the abundance of toxins everywhere. Crops grown decades ago were much richer in nutrients than today.

Swimmers should take a minimum of 4,000mg daily with meals since vitamin C doesn’t stay in the body all day. For example, you can take 2,000mg with breakfast and then 2,000mg with dinner.

ALPHA LIPOIC ACID

ALA is an antioxidant that protects the liver and aids in detoxification. This powerful antioxidant attracts metal toxins like chlorine and flushes it out of the body. It also restores vitamin C and vitamin E levels – both of which are attacked when exposed to chlorine.

BENTONITE CLAY

This special clay expels chlorine, toxins, and other undesirable chemicals from the body. Simply add a tablespoon of bentonite clay into your bath. For an added detox bonus, you can also add 2 cups of epsom salt or magensium chloride flakes into your bath. Both help with inflammation, achy muscles, and enhances skin barrier function.

VITAMIN E

Chlorine destroys vitamin E, so if you’re an avid swimmer, you better buy an extremely good quality vitamin E supplement to protect your cells from toxicity damage.

DON’T LINGER BY THE INDOOR POOL

Go outside immediately after swimming, and allow the fresh air to clear your lungs from the pool’s toxic vapours.

testosterone-in-men

SYMPTOMS OF LOW TESTOSTERONE

You hear a lot of jokes about testosterone in the media, especially from females, but testosterone is a pretty serious issue. Men without enough of the hormone can encounter diabetes, osteoporosis, and cardiovascular disease. A blood test can show you if you have low testosterone, but below are some other symptons.

  • Decreased Physical Strength
  • Depression or Sadness
  • Increased Body Fat
  • Trouble Concentrating and Forgetfulness
  • Brain Fog
  • Low Sex Drive/Erectile Dysfunction/Lack of Semen Production
  • Decreased Muscle Mass
  • Weak Bones
  • Lower Endurance
  • Tiredness/Fatigue
  • Infertility
  • Hair Loss
  • Lack of Motivation and Apathy
  • Lowered Self Confidence
  • Moodswings and Irritability
  • Getting Shorter in Height
  • Poor Sleep
  • Delayed Recovery from Workouts
  • Insensitivity
  • Decrease in Ambition
  • Lack of Interest in Life

Causes of Low T

1. BEER

A basic ingredient in beer called hops is blamed for lowering “T” in men as it contains copious amounts of estrogen. Hops, a flower of the hop plant, puts the bitterness and dryness into beer and is also used as a preservative. It’s also a member of the marijuana family. It’s ideal to stay away from alcohol if you want to keep your testosterone since just two drinks a day can lower testosterone levels.

So you aren’t a bore, drink vodka, tequila, or organic and sulphite-free red wine on special events instead of beer.

2. PLASTICS

Plastic contains a manmade chemical called Bisphenol-A or BPA that comes out when it’s heated. A study revealed that exposure to high BPA levels lowered levels of testosterone and androstendione (a forerunner to both testosterone and estrogen). Have you noticed many people struggling to have children? Well, BPA is one of the culprits causing infertility.

Researchers found that 89% of men visiting fertility clinics possessed BPA in their urine. Try and drink from glass or stainless steel bottles. And for the love of God, don’t microwave food in plastic or leave plastic water bottles out in the sun.

3. PHTHALATES

Phthalates (pronounced: TH-ah-LATES) is a gender-bending chemical that causes males to become more feminised. Did you know 95 percentof us have detectable levels of phthalates in our urine? You better believe it!

Phthalates lead to poor testosterone by disturbing an enzyme needed to produce the male hormone. Pregnant women with high levels of phthalates in their body produced sons with feminine characteristics.

This endocrine disrupter is used to soften and boost flexibility of plastics and vinyl. They can be found in air fresheners, scented candles, cosmetics, perfume, hairspray, nail polish, shampoo, soap, face creams, vinyl flooring, children’s toys, deodorants, detergents, food packaging, wallpaper, shower curtains, and more.

My tips – always read labels, avoid artificial fragrances (the word “fragrance” or “parfum” on a label almost always means phthalates), shun plastics, eat organic, and use natural beauty products.

4. UNFERMENTED SOY

Stay away from unfermented and processed soy products, such as tofu, soy milk, soy cheese, soy burgers, soy ice cream, and so forth. The health benefits belong to fermented soy products, such as natto, tempeh, and soy sauce.

Never touch soy if you live in the United States as 91% of it is genetically modified (GM), which causes problems in reproductive organs. The European Journal of Clinical Nutrition found that men who consumed 120mg of soy a day decreased their testosterone levels.

Additionally, a Harvard study compared sperm counts from male infertility clinic patients who ate soy and from men who didn’t touch soy. The verdict? The sperm count from the soy eaters was found to be lower by 41 million/ml!

5. LACK OF SLEEP

Men who skimp on sleep have testosterone deficiency, according to a study from the University of Chicago Medical Center. Neglecting sleep can radically lower testosterone levels in guys who don’t sleep much – comparable to aging 10-15 years! The researchers discovered that guys who slept less than five hours a night for one week had slashed their testosterone levels than when they were fully rested.

Lack of sleep creates a form of stress that zaps testosterone levels by raising cortisol levels. It’s important to not take caffeine too late in the day since it’ll disrupt your sleep. A study unveiled that a large coffee appeared to upset sleep even when consumed six hours before bedtime. The caffeine decreased the amount of time the volunteers slept by roughly an hour.

My tips – get yourself an eye mask for sleeping, sleep in a pitch black bedroom, and sleep more than six hours each night.

6. STRESS AND ANXIETY

Too much stress coupled with sleep deprivation leads to testosterone deficiency in a heartbeat – since stress creates a surge of cortisol, a hormone that interrupts deep sleep.

Stress activates the fight-or-flight response, which makes men less competitive, less confident, less aggressive, and even less fertile. The stress hormone, cortisol, hinders the effects of testosterone – crushing any competitiveness and drive in a man.

The investigation from The University of Texas at Austin discovered that men with high testosterone and low cortisol levels preferred a rematch after losing in a competition than men with high cortisol and low testosterone levels.

Scientists at Berkeley found that stress increases levels of a hormone that blocks testosterone production – this hormone, called gonadotropin, is made by the pituitary gland and tells the brain to reduce testosterone.

This means you must find ways to live a stress-free life in order to keep your testosterone levels up. Exercise, meditate, laugh, hang out with positive people, pray, and deal with any emotional issues – especially unforgiveness, rejection, anger, and bitterness.

7. LOW FAT DIETS

Follow a no-fat or low-fat diet if you want to killyour testosterone. It’s a fact that guys who follow a low-fat meal plan and eat rubbish lack testosterone. So start adding a lot of healthy fats into your repertoire and throw out the junk food.

A study published in the Journal of Steroid Biochemistry investigated the consequences of diet on serum hormones in healthy men. The study concluded that serum concentrations of androstenedione, testosterone, and free testosterone decreased when men reduced their healthy fat intake.

Your body requires three different types of healthy fats for testosterone production – saturated fats, omega-3 fatty acids, and mono-unsaturated fats. Oh, and contrary to popular belief, the right saturated fats are good for you.

Here are some good fats that will help you increase testosterone.

Saturated fats: coconut oil, coconuts, raw (unpasteurised) goat’s milk, raw (unpasteurised) goat’s cheese, organic grass-fed meats, organic pastured egg yolks, and sardines

Omega-3 fatty acids: Alaskan wild salmon, chia seeds, walnuts, and mackerel

Mono-unsaturated fats: avocados, olives, cashews, macadamia nuts, and almonds

8. REFINED AND PROCESSED SUGAR

Sugar fanatics… quick turn away! You won’t like this, but it appears that excessive amount of sugar depletes testosterone. In a study published in Clinical Endocrinology, researchers took 74 men of different ages to undergo oral glucose tolerance tests. They discovered glucose (sugar) caused a big reduction in testosterone levels.

Plus, sugar consumption reduces growth hormone (GH) production. Studies reveal insulin decreases your body’s capability to create growth hormone – lowering testosterone levels and reducing sexual libido.

Plus, eating sugar diminishes the levels of circulating testosterone in the blood. Researchers grabbed 42 men with normal blood sugar levels, 23 men with pre-diabetic blood sugar levels, and 9 men with type 2 diabetes. They gave them each a sugary drink and then examined their “T” levels.

All of their testosterone levels dropped by as much as 25% and stayed low after two hours. 15% of the 66 men with normal testosterone levels before the exam developed extreme drops in testosterone that they would be labelled as having “hypogonadism” – requiring hormone therapy to bring them up again.

9. GLUTEN

This hormone disrupter can cause or contribute to more than 200 medical conditions. Many ignorantly believe that only celiacs should avoid gluten, but gluten can also affect the average Joe, but obviously not as severely as those suffering from celiac disease (gluten intolerance).

Gluten is a protein found in many common grains and even condiments. Any intolerance to gluten will cause gut inflammation, weakness, and tiredness. Your body will be in a chronic state of inflammation and low testosterone if left untreated.

Studies show that gluten can disrupt hormones – leading to low testosterone in men. It’s also been linked to fertility problems in both sexes.

Eradicating gluten can boost athletic performances in sports like tennis, triathlon, and golf because it decreases estrogen and raises testosterone levels in men. Plus, getting rid of gluten will give you better concentration, less joint pain, greater strength, and increased muscle mass.

More professional athletes are shunning gluten, including world number one tennis player – Novak Djokovic and Olympic runner Andrew Steele.

What are some gluten-free alternatives? Millet, buckwheat, gluten-free oats, quinoa, brown rice, and brown rice pasta.

10. EXCITOTOXINS

Excitotoxins are taste enhancers that are located in lots of food and have been shown to cause damage to human brain cells. The most infamous perpetrator is monosodium glutamate (MSG), along with aspartame, sucralose, carrageenan, and cysteine. These flavour enhancers mess with your taste buds – convincing you that those MSG laden chips taste phenomenal. In fact – anything can taste fantastic if you add MSG to it!

The brain isn’t the only one getting attacked. There is also a valid concern that excitotoxins can adversely influence testosterone production. Without going into too much scientific detail – this occurs because the NMDA (glutamate receptor found in nerve cells) shuts down some of the cyclic adenosine monophospate (cAMP) activity in the brain. You don’t want that to happen as cAMP serves as a signaling molecule between the brain and the testicles.

Plus, animal studies show that fetal exposure to MSG and aspartame can lead to reproductive and hormonal deformities in puberty – not to mention lowered testosterone levels in male rodents.

Excitotoxins are brutal to your brain and testosterone production, so eliminate them from your diet. Your health and testosterone are worth more than a Diet Coke (aspartame) and Pringles (MSG). Watch out though… There are over 40 different names for MSG. Check out this link for more on MSG’s hidden names.

Did you know where aspartame comes from? This “beloved” artificial sweetener comes from the feces of genetically modified (GM) bacteria E. coli.

11. INTERNET PORN

Spending countless hours watching Internet porn wrecks havoc on your dopamine and testosterone levels. It negatively affects your body’s ability to use testosterone in your bloodstream.

This is scientifically proven and has nothing to do with religion. Internet porn causes extreme addiction and “destroys” your dopamine receptors – similar to what happens to drug addicts. When you watch porn, your dopamine levels go up dramatically. Your brain then needs more dopamine, so you end up wasting your life away in front of a computer screen.

Now how does it reduce testosterone levels? First, it increases the female hormone estrogen. Second, constant ejaculations make your brain release opiod like chemicals that cause low testosterone. Third, masturbation decreases the male hormone – androgen. Androgen is necessary if you want testosterone flowing through your body.

Plus, your body wastes an insane amount of zinc and selenium everytime you ejaculate (this doesn’t happen if you have real sex, but that’s another topic). Zinc and selenium are very important minerals for testosterone production, by the way.

Lastly, researchers found that apes who suffered sexual exhaustion had a huge decline in androgen receptor activity – therefore developing low testosterone.

Men who regularly masturbate to Internet porn are not allowing their androgen receptors to be used properly, which in time will brutally affect their testosterone production.

Watch this TED talk for more information regarding the above.

Final thoughts…

Now it’s time to wage war against the Testosterone Killers. One thing is to know the causes of low testosterone, but another is to arm yourself with ammunition, so you can fight back and actually win the war.

I gave you the knowledge – now it’s your turn to take the next step. Don’t feel disillusioned and helpless. I don’t want to hear, “Oh, we’re all going to die anyway. It seems everything is bad for us. I can’t do anything right. It’s too much work to change. I rather just live my life and try to be happy.”

That’s your low testosterone talking! Put on your armour and fight back! Remember apathy is one of the low “T” symptoms. Below you’ll discover powerful ways to naturally boost your testosterone levels.

Please let me know what you think. Share your story, and tell me if you know of any other ways to boost testosterone levels.

Share this article with your male friends, boyfriends, husbands, dads, uncles… Anyone who you think needs a bit of a T BOOST.

HOW TO BECOME MANLIER

TESTOSTERONE

Men with low testosterone levels after age 40 have a higher risk of death.

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  1. With all the men bashing these days it’s refreshing to see a woman be so informative and share these insights with us men.

    “My people perish for lack of knowledge”

    Thank you Vivian for having our back!

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  2. THANKS..YOU CARE FOR US MEN. YOUR IDEAS ARE LIFE CHANGING AND MAY GOD BLESS YOU. KEEP ON PROVIDING USEFUL INFORMATION LIKE THIS!!!!!

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  3. It’s a whole lot of goodies for we men to keep fit at all time and be the real man, no chicken out look. Men must have full vigor and strength thanks for this whole wisdom. Thank you 💪

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  4. Thank you for this highly educative and revealing article. The advice/recommendations therein are superb. I am sharing it with friends immediately.
    My best regards.

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  5. Thanks it was very helpful, I do have low T. Simtoms.I will start drinking less beer.

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  6. Muy interesante el artículo y como podré o que debo hacer para elevar el nivel de testosterona soy una persona de 57 años y he sentido sintomas como los que mencionan en su artículo gracias por sus consejos

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  7. Wow, I think I.have almost every symptom of low testosterone. This is hardly surprising given that I was unfortunate enough to have lost both testicles to cancer and even more unlucky in that I reacted badly to testosterone replacement therapy and had to discontinue that treatment. I’ve certainly found not having balls to be quite devastating. I am getting used to it, but it has been a long hard slog. Compliments on a well researched and written article. I leaned quite a lot.

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:)

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Horoscope ♉:
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Today’s Holiday:
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In 1908, the Rev. Paul Watson proposed a week-long observance dedicated to Christian unity to be scheduled between the feasts of St. Peter’s Chair (January 18) and St. Paul (January 25), the two great leaders of the first Christians. The World Council of Churches maintains these dates. Each year an inter-denominational committee selects a scriptural theme and prepares the outlines of a worship service for each day of the Week of Prayer. Individual congregations are free to use the material as is, or vary it to suit local practices and traditions. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

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Quote of the Day:
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Word of the Day:
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Do you have low energy, and out of balance emotions? If the answer is yes, you might have a Chakraimbalance, and need Chakra healing. An “imbalance” in your Chakras indicates that some Chakras are under active, and some are over active. Consequently, Chakra balancing is answer to this issue. The 7 Chakras are vital for your overall well being. Are you in chakra balance? Find out, with our Chakra test, and learn simple Chakra balancing and Chakra healing techniques.

Open vs Closed Chakras. What’s best for Chakra Balance?

Those new to Chakra healing, may mistake Chakra balancing for “open Chakras”. Therefore, just like anything in life, the keyword is balance; not too much, and not too little. Because the 7 Chakras transmit and receive energy (which is transmuted into emotional, psychic, and physical energy) an imbalance can effect the way we feel, think, and act. A restricted energy flow through the Heart Chakra for example, can result in a selfish and “hard hearted” personality. Likewise, too much flow through the Heart Chakra can create someone with a “bleeding heart”. As a result, that person’s generosity and compassion is easily taken advantage of. Therefore, you may discover closing a Chakra actually gives you more emotional and psychic relief than opening your Chakras.

Energy Protection. You need it for Spiritual Chakra Healing.

Another concept often misunderstand (or rejected) is that we are not alone, either as individuals, or as a human race. Consequently, “open Chakras” are a primary means for “energy vampires”. This can be energy vampires we can see, or the ones we can’t see, in the astral plane. In this way, others can drain our energy, manipulate our thoughts and emotions, and to attempt to live through us.
Because of this, “closing” or “covering” your Chakras is equally as important as “opening your Chakras”. Therefore, that perfect balance between openess to outside energies, and keeping your own energy boundaries, is the goal of Chakra balancing. While being “One with the Universe” may be the ideal state of Being, and the ultimate spiritual goal, don’t rush it. Above all, you must differentiate between you, the Universe, and “others”, who may not be as spiritually advanced as you. For this reason, recognize that energy vampires will only hold you back. They will drain your energy through the chakras, if you are too open to their energetic influence.

Emotions & Mental States are Spiritual Energy. Understand this for Chakra Healing.

Mental states, and our emotions, have specific frequencies of resonance. Hence, this is the secret force behind the spiritually transforming power of spiritual mantras, music, and song.
Our myriad of emotional and mental states are in a symbiosis to certain Chakra sound frequencies. The Chakras will also respond to chakra colors, because color is also a frequency. Therefore, with exposure to a Chakra sound frequency or color, the 7 Chakras can be brought back into alignment. Hence, when your Chakras are aligned and balanced, so will your emotions and you mind.
Binaural beat sound therapy, combined with the sacred Chakra tones, can directly and quickly align the chakra imbalances. With exposure to Chakra balancing sacred sounds, you can finally make the life changes you crave.

Are your Chakras in balance? How do you know? Try our free online 7 Chakra Test below. When complete, click on the links for more information about each of the 7 Chakras.

Our website has very effective Chakra balancing sound healing MP3s you can download now. We also have information about different foods, colors and gemstones that can help to keep your Chakras in balance.

The Chakra Test

Please, answer all questions to find out your personal Chakra balance.
Do you express feelings freely, letting them flow without holding back?
never sometimes always
Do you feel confident about money, or home and personal safety?
never sometimes always
Are you able to be assertive when necessary?
never sometimes always
Do you feel present, grounded and undaunted?
never sometimes always
Are you emotionally balanced?
never sometimes always
Do you often fantasize and day dream?
never sometimes always
Do you always feel secure?
never sometimes always
Do you feel you can express your sexual feelings?
never sometimes always
Is your passion expressed in a balanced way?
never sometimes always
Do you excel at developing your insight?
never sometimes always
Do you feel comfortable with both lust and intimacy?
never sometimes always
Do you usually feel in control of the situation while in a group?
never sometimes always
Do you feel a strong need to emotionally connect to people?
never sometimes always
Do you have a strong will, and do you strive to dominate situations?
never sometimes always
If you are in conflict, do you consider the other person’s feelings?
never sometimes always
Do you have self confidence?
never sometimes always
Do you have visions or premonitions?
never sometimes always
Do you usually feel free to act on your needs and wants?
never sometimes always
Do you feel nervous, and avoid situations that make you feel nervous?
never sometimes always
Is your voice loud and clear?
never sometimes always
Do you consider yourself a team player?
never sometimes always
Do you strive to make your relationships harmonious?
never sometimes always
Do you see all of your experiences as life lessons to learn and grow?
never sometimes always
Do you tend to give so much to others, that you forget about yourself?
never sometimes always
Do you trust most people?
never sometimes always
Do you have a friendly nature?
never sometimes always
Do you often feel that coincidence is meaningful, and not random at all?
never sometimes always
Do you easily feel compassion for yourself and others?
never sometimes always
Are you a good writer?
never sometimes always
Do you feel affection for most people?
never sometimes always
Do you express yourself creatively and artistically?
never sometimes always
Do you feel at home and comfortable in any environment?
never sometimes always
Are you accepting of everything that happens to you in life?
never sometimes always
Do you balance talking and listening?
never sometimes always
Are you good at thinking in symbols, words and concepts?
never sometimes always
Are you easily able to recall your dreams?
never sometimes always
Do you feel you really inhabit your body?
never sometimes always
Are you very talkative?
never sometimes always
Do you feel connected to the Universe, and everything around you?
never sometimes always
Do you rely heavily on your own intuition?
never sometimes always
Do you feel that you are the expression of something bigger than yourself?
never sometimes always
Are you creative?
never sometimes always

Your Chakras should be evenly balanced, the lines around 50-70%. If you have one that is much lower or higher than the others, that is a Chakra to work on. Very open Chakras can be just as problematic as very closed Chakras. Click here to learn more about the individual Chakras balance.

Sound is the fastest & most effective way to balance your Chakras. Click here for sound healing MP3s to balance all seven Chakras.

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Chakra Balancing Quick Reference

The Root Chakra

is located at the base of your spine. It’s the chakra closest to the Earth, and can be used for grounding. Likewise, the Root Chakra has an effect on your physical vitality and survival instinct. In addition, an imbalance can result in the emotions of jealousy, anger, desire, and greed. Consequently, the Root Chakra involves lessons of the material world, like survival, your sense of self esteem, safety and security. As a result, an imbalance in the Root Chakra can be felt as losing interest in real world survival. Root chakra energy involves loyalty to family beliefs, and you ability to defend yourself. Similarly, a Root chakra imbalance can result in addictions and obsessions, volatile emotions, selfishness, and a lack of energy. Finally, the Root chakra influences your perceptions of pain and pleasure. Click here for more info about Root Chakra balancing.

The Sacral Chakra

is located just below the navel, about 2-3 inches. It is also known as the Hara in martial arts. This chakra is involved in your sexuality, self esteem, and creativity. In addition, the Sacral Chakra is also involved in life lessons of concerning blame and guilt. It is also your source of manifestation, prosperity, power, sex, and control. As a result, it is the basis of your sense of morality, as well as your creativity. The energy stored in this Chakra involves your personal magnetism, patterns of control, feelings of duality, and your social life. As a result, a Sacral Chakra imbalance can result in a drug or alcohol addiction, or an eating disorder. Finally, intimacy issues, including impotence and frigidity, can reflect a Sacral Chakra imbalance. Click here for more complete info about Sacral Chakra balance.

The Solar Plexus Chakra

is just above your navel, in the center of your solar plexus. Your emotional memories are stored here. Above all, the Solar Plexus Chakra is the origin of your gut feelings. It’s the center of your emotional life, and therefore, many people are naturally connected to their environment through this chakra. The Solar Plexus Chakra involves life lessons of self esteem, and fear of rejection. As a result, oversensitivity to criticism, and a distorted self image can reflect a Solar Plexus Chakra imbalance. The energy stored in this Chakra centers around your personality, your sense of power, intuition, and sense of belonging. A blocked Solar Plexus Chakra may result in poor decision making, and difficulty concentrating. Finally, an imbalance can also result in feeling that you are less important, or more important, than other people. Click here for more complete info about Solar Plexus Chakra healing.

The Heart Chakra

is in the heart. It is the center for unconditional love, tolerance, empathy, and compassion. Also, the Heart Chakra is naturally involved in life lessons of love and compassion, self acceptance, hope, and generosity. Because of this, it is often considered the seat of the soul. An imbalance in the Heart Chakra could be felt as feelings of hate, envy, despair, fear, or anger. This naturally results in difficult relationships. Furthermore, a Heart chakra imbalance can cause you to live vicariously through others, and depend on others for your happiness. In conclusion, the energy stored in the Heart Chakra are the “heart strings”, our connections to those we love. Click here for more complete info about the Heart Chakra.

The Throat Chakra

is located in the throat, near the thyroid gland. It is the chakra of self expression and judgment. The Throat Chakra is involved with life lessons of speaking your truth, and creative writing or speaking. In addition, it’s involved in making good decisions. The energy stored in the Throat Chakra involves your sense of self knowledge and truth. As a result, an imbalance in the Throat Chakra can be experienced as difficulty in self expression, poor learning, habitual lying, doubt, and uncertainty. Click here for more complete info about Throat Chakra healing.

The Brow Chakra

is located in the center of the brain, not the center of the forehead. It is also known as the Third Eye Chakra. Consequently, this chakra governs your wisdom, spiritual direction, and is the source of dreams, inner vision, and your spiritual life. Life lessons of the Brow Chakra include understanding, open mindedness, trusting your intuition, detachment, and developing your psychic abilities. The energy stored within the Third Eye Chakra includes seeing situations clearly, intuition, and intellect. An imbalance in the Sixth Chakra might result in a learning disability, or sleep disorders. Click here for more complete info about Brow Chakra balancing.

The Crown Chakra

is located at the crown of the head. It balances the inner and outer person. In other words, it’s the connection for the higher self, through which we receive divine guidance, our purpose, and wisdom. Life lessons learned through the Crown Chakra involve intuitive knowing, integration of the whole Self, and living in the moment. Similarly, your sense of inspiration, ethics, and selflessness are connected through the Crown chakra. As a result, the energy stored in the Crown Chakra is your spiritual connection to the Divine. It connects you to your life’s purpose, and it connects yoy to your past lives. Consequently, an imbalance in the Crown Chakra could be experienced as a loss of meaning or identity, and a lack of purpose. Click here for more complete info about Crown Chakra healing.

Chakra Balance Test

Are your Chakras in balance? Find out now. 7 questions for each of the 7 Chakras.

Take the Chakra Balance Test Here.

Chakra Balancing on iTunes

Click here to stream these Chakra Healing Sounds on Google Music

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Today’s Holiday: Benjamin Franklin’s Birthday


Today’s Holiday:
Benjamin Franklin’s Birthday

Born in Boston on this day in 1706, Benjamin Franklin helped edit, and was a signer of, the Declaration of Independence. He also helped to frame the Constitution. When he died in 1790 in Philadelphia, he was given the most impressive funeral that city had ever seen: 20,000 people attended. In Philadelphia, the Franklin Institute Science Museum holds a two-day “birthday bash” that often involves people dressing as Franklin. The celebration takes place on the weekend preceding Martin Luther King, Jr. Day, which is the Monday after Jan. 15. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Benjamin Franklin (1706)


Today’s Birthday:
Benjamin Franklin (1706)

Regarded as one of the most extraordinary public servants in American history, Franklin was also a printer, publisher, author, scientist, and inventor. After gaining popularity as the publisher of Poor Richard’s Almanack, he promoted public services in Philadelphia, including a library and a fire department. In 1776, he went to France to seek aid for the American Revolution, and in 1787 he was instrumental in the adoption of the US Constitution. What musical instrument did he invent? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: Captain James Cook Crosses Antarctic Circle (1773)


This Day in History:
Captain James Cook Crosses Antarctic Circle (1773)

An explorer, navigator, and map maker, Cook sailed the Pacific Ocean between 1768 and 1779 and, with the help of new timekeeping instruments, drew the first accurate navigational maps of the area. He became the one of the first people to cross the Antarctic Circle as well as the first European to land on the Hawaiian islands, where he may have been identified by native Hawaiians as the representation of their god Lono. How did this misunderstanding contribute to his death? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: Jerome K. Jerome


Quote of the Day:
Jerome K. Jerome

Opportunities flit by while we sit regretting the chances we have lost, and the happiness that comes to us we heed not, because of the happiness that is gone. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Article of the Day: Border Reivers


Article of the Day:
Border Reivers

During the Middle Ages, England and Scotland were almost constantly at war. Born out of these conflicts were the border reivers, English and Scottish raiders loyal only to their families or clans. They raided both sides of the Anglo-Scottish border impartially, rustling cattle, stealing household goods, and taking prisoners for ransom. Considered the finest light cavalry in Europe, reivers sometimes hired themselves out as mercenaries or were forced into army service. What was a “Hot Trod”? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: curse a blue streak


Idiom of the Day:
curse a blue streak

To use profane language with great rapidity and intensity. Watch t: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: has-been


Word of the Day:
has-been

Definition: (noun) Someone who is no longer popular.

Synonyms: back-number

Usage: There is a fine line between pop star and washed-up has-been, and the poor sales of her newest record seem to indicate that she has crossed it.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

7 Best Tennis Elbow Pain Treatments (Lateral Epicondylitis) | Ask Doctor Jo


https://www.askdoctorjo.com/best-tennis-elbow-treatments

Watch “7 Best Tennis Elbow Pain Relief Treatments (Lateral Epicondylitis) – Ask Doctor Jo” on YouTube


Precizări în urma declarațiilor ministrului pentru mediul de afaceri, comerț și antreprenoriat, Ștefan-Radu Oprea, referitoare la întârzierea proiectului de buget pentru anul 2019 – 16 Ianuarie 2019


Precizări în urma declarațiilor ministrului pentru mediul de afaceri, comerț și antreprenoriat, Ștefan-Radu Oprea, referitoare la întârzierea proiectului de buget pentru anul 2019 – 16 Ianuarie 2019

În urma afirmațiilor ministrului pentru mediul de afaceri, comerț și antreprenoriat, Ștefan-Radu Oprea, conform cărora întârzierea proiectului de buget pentru anul 2019 a fost cauzată de lipsa avizului Consiliului Suprem de Apărare a Țării, Administrația Prezidențială precizează următoarele:

În ședința CSAT din data de 19 decembrie 2018, au fost avizate propunerile de buget pentru anul 2019 ale instituțiilor cu atribuții în domeniul securității naționale. Aceste informații au fost făcute publice la finalul ședinței.

Drept urmare, afirmațiile potrivit cărora proiectul de buget pentru anul 2019 este întârziat din cauza lipsei avizului Consiliului Suprem de Apărare a Țării sunt false și constituie o încercare de a discredita o instituție fundamentală a statului, cu responsabilități constituționale în domeniul apărării și securității naționale.

România nu are încă buget pentru anul în curs exclusiv din cauza incapacității Guvernului de a concepe, până la această dată, un proiect de buget sustenabil.

(presidency.ro)

Decizia Consiliului Național al Audiovizualului din data de 15 ianuarie 2019 16 Ianuarie 2019 Președintele României, domnul Klaus Iohannis, consideră că decizia adoptată ieri de către Consiliul Național al…


Decizia Consiliului Național al Audiovizualului din data de 15 ianuarie 2019
16 Ianuarie 2019

Președintele României, domnul Klaus Iohannis, consideră că decizia adoptată ieri de către Consiliul Național al Audiovizualului de a suspenda temporar emisia unui post de televiziune este fundamentată pe criterii de ordin politic.

O astfel de sancțiune extremă este foarte periculoasă întrucât poate crea precedente și deschide calea abuzului de putere asupra mass-media.

Într-un stat de drept, în care libertatea de exprimare este garantată de lege și Constituție, cenzura este inacceptabilă, cu atât mai mult cu cât decizia aparține unei instituții publice autonome, a cărei menire este protejarea interesului public. Deturnarea politică de la această misiune fundamentală constituie un act de sabotare tocmai a interesului public de a se garanta pluralitatea opiniilor și abordărilor. Jurnaliștii nu trebuie pedepsiți de către cei care dețin puterea pentru că au curajul să spună adevărul.

Președintele Klaus Iohannis atrage atenția că CNA nu trebuie folosit ca un instrument de reducere la tăcere a reprezentanților mass-media care critică puterea. Asigurarea libertății de expresie a tuturor opiniilor face diferența între o democrație și o autocrație. O țară este cu adevărat democratică dacă are și capacitatea de a proteja independența presei, iar jurnaliștii trebuie să fie conștienți de misiunea lor fundamentală și să fie solidari în a-și apăra dreptul de a se exprima liber.

(presidency.ro)

Horoscope ♉: 01/15/2019


Horoscope ♉:
01/15/2019

This is a great day to start a partnership of any kind, as it will prove cooperative, rewarding, and stable. Any legal papers executed today should definitely work for you, Taurus. If you’ve been thinking about signing up for a class or workshop, this is the day to do it. You’re more likely to get the results you want. Make plans for travel, too. You’ve got a lot to think about.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Holiday: Pongal


Today’s Holiday:
Pongal

A colorful four-day harvest celebration in southern India, Pongal honors the sun, the earth, and the cow. The first day is for cleaning everything in the house. On the second day, freshly harvested rice and jaggery (palm sugar) are put to boil in new pots, and people cry out, “Pongal!” (“It boils.”) On the third day, village cows and oxen are bathed, decorated with garlands of bells, beads, and leaves, and worshipped. On the fourth day, bundles containing money are tied to the sharpened horns of bulls. Young men who are brave enough try to snatch the money from the bulls’ horns. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Fulgencio Batista (1901)


Today’s Birthday:
Fulgencio Batista (1901)

Batista was a soldier, president, and dictator who twice ruled Cuba. After working his way up through the army, he ruled first through associates before becoming president himself in 1940. In his first term, he achieved gains in education, public works, and the economy while enriching himself and his associates. He lost the 1944 election but returned to power through a US backed coup in 1952 and ran a corrupt and brutal dictatorship that set the stage for his overthrow in 1959 by whom? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Fulgencio Batista (1901)


Today’s Birthday:
Fulgencio Batista (1901)

Batista was a soldier, president, and dictator who twice ruled Cuba. After working his way up through the army, he ruled first through associates before becoming president himself in 1940. In his first term, he achieved gains in education, public works, and the economy while enriching himself and his associates. He lost the 1944 election but returned to power through a US backed coup in 1952 and ran a corrupt and brutal dictatorship that set the stage for his overthrow in 1959 by whom? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: The Council of Nablus (1120)


This Day in History:
The Council of Nablus (1120)

The Council of Nablus was convened to establish the first written laws for the Kingdom of Jerusalem, the Christian kingdom established in 1099 by the First Crusade. The council included both ecclesiastic and secular lords who established 25 canons that addressed both religious and secular issues like tithing, adultery, bigamy, false accusations, legal attire for Muslim residents, and theft. Why, according to the canons, was it necessary for the Christian leadership to organize this council? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: E. M. Forster


Quote of the Day:
E. M. Forster

It is not that the Englishman can’t feel—it is that he is afraid to feel. He has been taught at his public school that feeling is bad form. He must not express great joy or sorrow, or even open his mouth too wide when he talks—his pipe might fall out if he did. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Article of the Day: The Emirate of Sicily


Article of the Day:
The Emirate of Sicily

After the fall of Rome, the island of Sicily passed from the Vandals to the Goths in 493 CE and then to the Byzantines in 535 CE. After two centuries of raiding, the Arabs conquered the island when Euphemius, the commander of the Byzantine fleet, defected. The Emirate of Sicily remained under Islamic rule from 965 to 1060 CE, during which time agriculture, commerce, and arts and sciences were promoted. Who led the Norman conquest of Sicily that ultimately displaced the Arabs? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: torqued off


Idiom of the Day:
torqued off

Particularly irritated, frustrated, or exasperated. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: contravene


Word of the Day:
contravene

Definition: (verb) To act or be counter to; violate.

Synonyms: infringe, run afoul, conflict

Usage: This deportation order contravenes basic human rights and must be overturned.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Exercise intensity: How to measure it – Mayo Clinic


https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

Can you sing while you work out?

Get the most from your workouts by knowing how to gauge your exercise intensity.

When you exercise, are you working hard or hardly working? Exercising at the correct intensity can help you get the most out of your physical activity — making sure you’re not pushing too hard or too little. Here’s a look at what exercise intensity means, and how to maximize your workout.

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

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Choosing your exercise intensity

How hard should you be exercising? The Department of Health and Human Services recommends these exercise guidelines for most healthy adults:

  • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity. It’s best to do this over the course of a week.
  • Strength training. Strength train at least twice a week. Consider free weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. The amount of time for each session is up to you.

Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn.

Balance is still important. Overdoing it can increase your risk of soreness, injury and burnout. Start at a light intensity if you’re new to exercising. Gradually build up to a moderate or vigorous intensity.

Consider your reasons for exercising. Do you want to improve your fitness, lose weight, train for a competition or do a combination of these? Your answer will help determine the appropriate level of exercise intensity.

Be realistic and don’t push yourself too hard, too fast. Fitness is a lifetime commitment, not a sprint to a finish line. Talk to your doctor if you have any medical conditions or you’re not sure what your exercise intensity should be.

Understanding exercise intensity

When you’re doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity is also shown in your breathing and heart rate, whether you’re sweating, and how tired your muscles feel.

There are two basic ways to measure exercise intensity:

  • How you feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it — your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more fit.
  • Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity.

Studies show that your perceived exertion compares well with your heart rate. So if you think you’re working hard, your heart rate is probably higher than usual.

You can use either way of gauging exercise intensity. If you like technology, a heart rate monitor might be a useful device for you. If you feel you’re in tune with your body and your level of exertion, you likely will do fine without a monitor.

Gauging intensity by how you feel

Here are some clues to help you judge your exercise intensity.

Moderate exercise intensity

Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:

  • Your breathing quickens, but you’re not out of breath.
  • You develop a light sweat after about 10 minutes of activity.
  • You can carry on a conversation, but you can’t sing.

Vigorous exercise intensity

Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:

  • Your breathing is deep and rapid.
  • You develop a sweat after only a few minutes of activity.
  • You can’t say more than a few words without pausing for breath.

Overexerting yourself

Beware of pushing yourself too hard too often. If you are short of breath, are in pain or can’t work out as long as you’d planned, your exercise intensity is probably higher than your fitness level allows. Back off a bit and build intensity gradually.

Gauging intensity using your heart rate

Another way to gauge your exercise intensity is to see how hard your heart is beating during physical activity. To use this method, you first have to figure out your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity.

The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.

Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.

The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:

  • Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate
  • Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate

If you’re not fit or you’re just beginning an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you’re healthy and want a vigorous intensity, opt for the higher end of the zone.

How to determine your target zone

Use an online calculator to determine your desired target heart rate zone. Or, here’s a simple way to do the math yourself. If you’re aiming for a target heart rate in the vigorous range of 70 to 85 percent, you would calculate it like this:

  • Subtract your age from 220 to get your maximum heart rate.
  • Calculate your resting heart rate by counting your heart beats per minute when you are at rest, such as first thing in the morning. It’s usually somewhere between 60 and 100 beats per minute for the average adult.
  • Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate. Your HRR is your resting heart rate subtracted from your maximum heart rate.
  • Multiply your HRR by 0.7 (70 percent). Add your resting heart rate to this number.
  • Multiply your HRR by 0.85 (85 percent). Add your resting heart rate to this number.
  • These two numbers are your training zone heart rate for vigorous intensity exercise. Your heart rate during exercise should be between these two numbers.

For example, say your age is 45 and you want to figure out your target training heart rate zone for vigorous exercise. Subtract 45 from 220 to get 175 — this is your maximum heart rate. Next, calculate your HRR by subtracting your resting heart rate of 80 beats per minute from 175. Your HRR is 95. Multiply 95 by 0.7 to get 66.5, then add your resting heart rate of 80 to get 146.5. Now multiply 95 by 0.85 to get 80.75, then add your resting heart rate of 80 to get 160.75. So your target for your vigorous intensity training zone heart rate should be between 146.5 and 160.75 beats per minute.

How to tell if you’re in the zone

So how do you know if you’re in your target heart rate zone? Use these steps to check your heart rate during exercise:

  • Stop momentarily.
  • Take your pulse for 15 seconds. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
  • Multiply this number by 4 to calculate your beats per minute.

Here’s an example: You stop exercising and take your pulse for 15 seconds, getting 37 beats. Multiply 37 by 4, to get 148. If you’re 45 years old, this puts you in your target heart rate zone for vigorous exercise, since that zone is between 146.5 and 160.75 beats per minute. If you’re under or over your target heart rate zone, adjust your exercise intensity.

Target heart rate tips

It’s important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer.

Generally only elite athletes are concerned about this level of precision. They may also use slightly different calculations that take into account sex differences in target heart rate zones. These differences are so small that most casual athletes don’t need separate calculations for men and women.

Also note that several types of medications, including some medications to lower blood pressure, can lower your maximum heart rate and, therefore, lower your target heart rate zone. Ask your doctor if you need to use a lower target heart rate zone because of any medications you take or medical conditions you have.

Interestingly, research shows that interval training, which includes short bouts (around 15 to 60 seconds) of higher intensity (maximal effort) exercise alternated with longer, less strenuous exercise throughout your workout, is well-tolerated. It’s even safe for those with certain cardiac conditions. This type of training is also very effective at increasing your cardiovascular fitness and promoting weight loss.

Reap the rewards of exercise intensity

You’ll get the most from your workouts if you’re exercising at the proper exercise intensity for your health and fitness goals. If you’re not feeling any exertion or your heart rate is too low, pick up the pace. If you’re worried that you’re pushing yourself too hard or your heart rate is too high, back off a bit.

If you have diabetes, have more than one risk factor for heart disease, or are a man over age 45 or a woman over age 55, talk with your doctor before starting a vigorous exercise program. Your doctor may suggest that you have an exercise stress test first.

June 12, 2018

15 ianuarie: Nașterea marelui poet român Mihai Eminescu.


LECȚIA DE ISTORIE – 15 ianuarie: Nașterea marelui poet român Mihai Eminescu.
Aleasă ca zi a Culturii Naționale, data de 15 ianuarie reprezintă data nașterii poetului național al românilor, Mihai Eminescu, care s-a născut în această zi în anul 1850 la Botoșani, în Moldova, copilăria petrecând-o la Ipotești, în casa părintească, într-o totală libertate de mișcare și în contact direct cu natura pe care o va evoca cu nostalgie în poeziile viitoare. Considerat de cititori și de critica literară, drept cea mai importantă personalitate a literaturii române, Mihai Eminescu a fost deosebit de receptiv la romantismul european al secolului al XIX-lea, asimilându-și creația prin capodopere literare în care se observă pasiunea pentru istoria națională, pentru lupta poporului român pentru libertate și pentru păstrarea identității naționale. Mihai Eminescu a evocat în scrierile sale faptele strălucite ale înaintașilor noștri, descriind momente și personalități marcante ale istoriei naționale și oferind în același timp contemporanilor exemple reale de patriotism, reflectat cel mai bine în următoarea cugetare: „Patriotismul nu este numai iubirea pământului în care te-ai născut, ci este mai ales, iubirea trecutului, fără de care nu există iubire de țară”.

Horoscope ♉: 01/15/2019


Horoscope ♉:
01/15/2019

This is a great day to start a partnership of any kind, as it will prove cooperative, rewarding, and stable. Any legal papers executed today should definitely work for you, Taurus. If you’ve been thinking about signing up for a class or workshop, this is the day to do it. You’re more likely to get the results you want. Make plans for travel, too. You’ve got a lot to think about.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Holiday: Suminuri Matsuri


Today’s Holiday:
Suminuri Matsuri

Suminuri Matsuri is a New Year tradition observed for more than half a millennium in a district of Matsunoyama, Niigata Prefecture, Japan. People adorn their homes and streets with decorations made of paper, tree branches and bamboo for Oshogatsu, New Year’s Day. After the holiday, they take down the decorations and burn them, keeping the ashes for the Suminuri Festival two weeks later. People take their ashes outside and mix them with snow, then rub the concoction on each other’s faces for luck in the new year. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Philip Livingston (1716)


Today’s Birthday:
Philip Livingston (1716)

Livingston was a successful merchant who became an American revolutionary leader in the protests against the Stamp Act and other British trade restrictions. Although he was not originally an advocate of independence, Livingston signed the Declaration of Independence and remained an active member of the Continental Congress. He was generous with his large fortune and was a supporter of many causes, including the founding of King’s College, which later became what university? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: Body of Elizabeth Short—the “Black Dahlia”—Found (1947)


This Day in History:
Body of Elizabeth Short—the “Black Dahlia”—Found (1947)

Elizabeth Short was the victim of a gruesome and much-publicized murder that is still unsolved. Nicknamed the “Black Dahlia” by newspapers after her body was recovered in Leimert Park, Los Angeles, Short was found mutilated, her body severed at the waist. The unsolved murder has been the source of widespread speculation, leading to several books and film adaptations, as well as many false confessions and leads in the years since she was killed. From what was the “Black Dahlia” nickname derived? More…
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Quote of the Day: John F. Kennedy


Quote of the Day:
John F. Kennedy

It is an unfortunate fact that we can secure peace only by preparing for war. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Article of the Day: Damsel in Distress


Article of the Day:
Damsel in Distress

Derived from a French term meaning “young lady,” the word “damsel” is rarely used in modern English except in the phrase “damsel in distress.” A classic stock character in literature, art, and film, the damsel in distress is usually a young, beautiful woman placed in a dire predicament by a villain or monster. Notably, she needs a hero to rescue her, leading to stereotypes of helplessness that are often targets of feminist criticism. What are some examples of damsels in distress in modern media? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: too clever by half


Idiom of the Day:
too clever by half

Too contrived or arrogant in one’s cleverness or intelligence, to the point of being irritating to others. Primarily heard in UK. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Word of the Day: tyrannical


Word of the Day:
tyrannical

Definition: (adjective) Marked by unjust severity or arbitrary behavior.

Synonyms: oppressive

Usage: He was neither wrathful, cruel, nor tyrannical, but just and gentle as a king could be.: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

13 ianuarie 1873: S-a nascut in localitatea Copăcel, comitatul Făgăraș, azi în județul Brașov, Vasile Suciu, al treisprezecelea întâistătător al Bisericii Române Unite cu Roma, arhiepiscop de Alba Iulia și Făgăraș între 1920-1935, membru de onoare al Academiei Române; ( d. 25 ianuarie 1935, Blaj).


13 ianuarie 1873: S-a nascut in localitatea Copăcel, comitatul Făgăraș, azi în județul Brașov, Vasile Suciu, al treisprezecelea întâistătător al Bisericii Române Unite cu Roma, arhiepiscop de Alba Iulia și Făgăraș între 1920-1935, membru de onoare al Academiei Române; ( d. 25 ianuarie 1935, Blaj).

La 27 noiembrie 1918 Vasile Suciu a dat Circulara pastorală nr. 5742, prin care anunța prăbușirea Imperiului Austro-Ungar, subliniind dreptul popoarelor la autodeterminare, urmând principiile președintelui Statelor Unite ale Americii, Thomas Woodrow Wilson.
În circulara citată, Vasile Suciu dă poruncă preoților și credincioșilor: „Faceți-vă Sfaturile voastre naționale române în fiecare comună românească și faceți-vă gărzile voastre naționale române supuse nemijlocit Sfatului Național Român comunal. Cu ajutorul acestora păziți rânduiala […] prin aceasta ordon tuturor, fraților preoți, ca în toate slujbele bisericești și dumnezeiești să fie pomenit Sfatul Național Român”
În calitate de membru al Consiliului Național Român Central, a participat activ la Marea Adunare Națională de la Alba Iulia, de la 1 Decembrie 1918, care a adoptat hotărârea unirii Transilvaniei cu România. „Unirea”, publicație a Mitropoliei Române Unite cu Roma, care apărea sub directa conducere a lui Vasile Suciu, era, în acel moment istoric, singurul ziar național oficial al pregătirii și împlinirii Marii Uniri.
Cei 1228 de delegați au votat unirea Transilvaniei cu România și au ales un Consiliu Dirigent, avându-l președinte pe Iuliu Maniu. Consiliul Dirigent avea sarcina să conducă provincia până la integrarea ei în regatul României.
În anul 1919, Vasile Suciu a fost ales membru de onoare al Academiei Române.
La 1 ianuarie 1920 Vasile Suciu a fost hirotonit arhiereu și instalat în scaunul de Arhiepiscop de Alba Iulia și Făgăraș și Mitropolit al Bisericii Române Unite cu Roma, devenind astfel primul mitropolit român unit învestit de regele României Mari, Ferdinand I, în fața căruia a depus jurământul de credință.
În cuvântul său, pronunțat cu acest prilej, în fața regelui românilor, Ferdinand I, mitropolitul Vasile Suciu i-a adus la cunostinta că porunca dată de la București primului episcop al Bisericii Române Unite, Atanasie Anghel, de către patriarhul ortodox Dositei al Ierusalimului de a săvârși slujbe bisericești doar în limba „elinească sau slovinească”, a fost încălcată, nu a fost ținută, iar în Biserica Română Unită s-a slujit doar în limba română.

Today’s Holiday: Hostos Day


Today’s Holiday:
Hostos Day

Eugenio Maria de Hostos (1839-1903) was a Puerto Rican philosopher and patriot who became a leader of the opposition to Spanish colonial rule in the 19th century. He campaigned for the education of women in Brazil, and his books on law and education triggered reforms in other Latin American countries. He even sponsored the first railroad between Chile and Argentina, across the Andes Mountains. The anniversary of his birth is observed as a public holiday in Puerto Rico on the second Monday in January. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Today’s Birthday: Berthe Morisot (1841)


Today’s Birthday:
Berthe Morisot (1841)

Morisot was a French impressionist painter best known for her loose brushwork and the sensitivity she brought to her female subjects. She studied with many gifted painters, including Jean-Baptiste Camille Corot, and was highly influenced by Édouard Manet, whose brother she later married. She exhibited regularly with the Impressionists, and although none of her exhibits proved commercially successful, she outsold Claude Monet and Pierre-Auguste Renoir. What are some of her best known paintings? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

This Day in History: San Francisco’s Human Be-In Launches “Summer of Love” (1967)


This Day in History:
San Francisco’s Human Be-In Launches “Summer of Love” (1967)

In 1967, the burgeoning counterculture movement took center stage in San Francisco as a number of figures who would become its icons gathered for a “happening” in Golden Gate Park. Announced as a “Human Be-In” in the San Francisco Oracle newspaper, the event featured speakers Timothy Leary and Allen Ginsberg, as well as performances by The Grateful Dead, among many others. Attended by tens of thousands of people, the event helped to launch 1967’s “Summer of Love,” which was what? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Quote of the Day: Washington Irving


Quote of the Day:
Washington Irving

There is never jealousy where there is not strong regard. More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch8y

Article of the Day: The Spleen


Article of the Day:
The Spleen

Located under the diaphragm on the left side of the abdominal cavity, the spleen is the organ that filters out old red blood cells and foreign organisms infecting the bloodstream. Ordinarily, the spleen’s manufacture of red blood cells is taken over by bone marrow after birth, but if bone marrow breaks down, the spleen reverts to its fetal function. When additional blood is needed, the spleen contracts, forcing stored blood into circulation. Why does the spleen sometimes need to be removed? More…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

Idiom of the Day: the toast of (the town)


Idiom of the Day:
the toast of (the town)

Someone who is especially well-liked, regarded, or admired in a certain place. Watch the video…: https://play.google.com/store/apps/details?id=com.tfd.mobile.TfdSearch

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