The dead-lift is a weight training exercise where a barbell with weights or without, or dumbbells are lifted from the floor to the hip area, held for a few seconds. Then returned to the floor. That is one rep.



fat burner

works quadriceps

muscle builder

works abdominal muscles

improve posture and stability

works lower back

reduces depression

works lats

scultps entire core

engages forearms

increase testostereone

strengthens bones

increase growth hormone

works a lot of muscles

keeps heart healthy

highly functional

deadlifts are affordable

improves whole body strength

strengthen hamstrings and glutes

injury preventer

improves athletic performance

women doable

tones legs

almost for anybody

reduces love handles

aging slower

reduces belly fat

some have fun

tones butt

squat variations

tones lower back

stamina builder

builds endurance

helps the heart

builds muscle

helps life activities

improves cardio

improves grip

improves pelvic muscles

a strong back helps everything


light x twenty reps

medium x ten reps

heavy x five reps

four sets

rest one minute


  • 3×1.5XBW
  • 5×10, 8, 8, 6, 4
  • 50×185/135 for time
  • 5x3x70%
  • 3x10x65%
  • 5×115/75
  • 4×8
  • 4×10
  • 25×155/105
  • 5×50/35
  • 20×315
  • 10x empty olympic barbell (45lbs)
  • 10×135
  • 10×225
  • 10×315

Lifting heavy weights increases resting metabolism, increases strength, and strengthens bones. Both men AND women should make strength training part of any exercise regimen to reap the benefits.

The Mindful Tec

FYI: If you weigh yourself immediately following a heavy strength training workout you may see an increase on the scale. This happens because the muscles you worked will take in extra fluid temporarily.

-The Mindful Tech Team



Spinach Frittata + Goat Cheese:
3 eggs
2 Tbsp goat cheese
1 handful spinach.

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through. Enjoy!

– The Mindful Tech Team


Tomato-Avo Omelette:
3 eggs
½ cup cherry tomatoes
½ avocado

Cut the cherry tomatoes in half and cook with the eggs on a stove. Add avocado on top of the finished product.

Health Hack: Cooking tomatoes boosts their antioxidant effect – one of the rare foods that are better cooked rather than raw.

The Mindful Tech Team

Tomato Basil Frittata:
3 eggs
½ chopped tomato
2 Tbsp basil leaves

Mix all ingredients in a bowl and add to a pan. Bake in the oven at 350 degrees for 10 minutes or until completely cooked through.

The Mindful Tech Team


Coco for Noatmeal:
¼ cup chia seeds
1 cup almond milk
¼ cup coconut flakes

Cook the chia seeds with the almond milk on the stove on low heat. When the chia seeds have soaked up all of the liquid and have plumped up, pour this into a bowl and stir in the coconut flakes. Enjoy with a spoon!

Health Hack: if you are watching your carbs but you love a hot bowl of oatmeal, this recipe is for you!

The Mindful Tech Team


Banana Pancakes:
2 eggs
1 banana
1 Tbsp coconut oil

Mash the banana with the eggs, cook this mixture on the stove on low heat until fully cooked through. Top the finished product with coconut oil.

– The Mindful Tech Team

Almond Butter + Yogurt Chia Seed Pudding:
¼ cup chia seeds
1 cup plain yogurt
¼ cup slivered almonds

Mix all ingredients in a bowl and leave in the fridge for 20 minutes to allow the chia seeds to plump up.

Note: Adding a dash of cinnamon will add a bit of sweetness to this dish.

– The Mindful Tech Team

Raspberry Sweet Omelette + Almond Butter:
⅔ cup egg whites
½ cup raspberries
2 Tbsp almond butter

Mix the egg whites with the raspberries and cook on the stove on low heat until completely cooked through in one flat shape. Then put on a plate and spread the almond butter on top, fold one side over the other. Enjoy!



Two to four days per week

Three to five exercises

Two to four sets

Eight to fifteen reps

Standing barbell curls

Seated dumbbell concentrated curls

Standing dumbbell alternating curls

Standing alternating dumbbell cross curls

Standing close grip barbell curls

Standing dumbbell alternating hammer curls

Standing one weight plate curls

Standing b

skull crushers


hammer curls


bicep curls


triceps pushdowns


triceps extensions


cable curls


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preacher curls

spider curls

standing barbell curl wide grip

incline curl

concentration curl

standing barbell curl narrow grip

lift more weight over time

use dumbbells & barbells

use compound exercises

decline press machine




neutral grip incline press


chest fly machine


cable curl


rope cable curls


Pro Keds









decline leg raises & scissors


v-sit bicycles

3×20 secs

incline boxing sit-ups


pilates 100


alternating leg raises


tuck ins to leg extensions


alternating toe touches


hollow hold


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Credit Repair


An individual’s detailed credit breakdown is prepared by the credit bureau of his/her country. It is called the credit report. Credit bureaus collect the credit history of the person, and lenders use these reports to consider in the loan applications. They provide approvals accordingly.  The credit score is based on the credit report. The higher the credit score, the person is more likely to get approval on the loan applications. It is necessary to have a healthy credit score to obtain loans and leases.

What is credit repair?

When you’re standing credit is being deteriorated due to different reasons you need to fix it.  The process of fixing bad standing credit is called Credit repair.  Each credit bureau owns its own propriety version of your credit report.

It is not possible to function nowadays with a bad credit record. Credit repair is the process of getting poor credit status back to normal. It includes detecting the credit issues and dealing with them to fix the faults in the credit score. Credit repair focuses on contacting the credit bureau to fix the incorrect details on an individual’s credit report. It merely means restoring the credit report to its best status.

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Disadvantages of bad credit

Having a bad credit status can be disadvantageous in several ways. The following are a few of them.

  • Difficulties in starting new businesses and buying new properties
  • Higher interest rates on loans and credit cards
  • Higher insurance premium policies
  • Denial of employment
  • Lower the trust of the debt collectors
  • Difficulties occur when moving to new apartments

Apart from the disadvantages mentioned above of bad credit, there can be a financial instability with the individual’s credit records. It is ideal for performing a credit repair to fix the issues in the credit score where necessary.

Repairing Bad standing credit could be as easy as reporting (disputing) errors and mistakes in your report from credit bureaus or addressing issues like budgeting and dealing with legit concerns from the lender side.

A person can get the assistance of numerous companies available for credit repair. It takes some work and effort to adjust the issues in a person’s credit report. If the person can afford the service of a credit repair company, they will contact the credit bureau and do the task of making disputes to fix the issues. With the help of the credit company, the misinformation and inaccurate details can be removed from the credit status.

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The company investigates the current issues of the person’s credit report. Then they assess the changes which should take place. They guide the person the way he/she should make the future payments, how he/she should spend the credit etc. Such tips will be helpful to improve the credit score of the individuals.

How much the credit repair costs? The monthly fee of a credit repair firm can vary. It depends on the services they provide and the reputation of the company.

Consumers having bad standing credit often seek professional help to avoid financial hard times, because many companies look at your credit report before doing business with you and to set the product pricing.

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You got your own back:

Although there are many professional companies that you can hire to repair your credit, but it’s nothing you can’t do on your own. There are plenty of different tactics that you can learn from books or the internet in order to do it yourself, and it will save you the money. Plus, you will better understand your credit history and have knowledge over it. For example, removing negative information can be done by different methods (Credit repair companies also use these tactics) like

  • Goodwill letters
  • Debt validation
  • Credit report disputes
  • Pay for delete

Check your credit report:

When you are working on your credit repair you want to bring up your credit score up but credit repair is about fixing your credit report not your credit score. Improving your credit affects your credit score, which will eventually improve your credit history. Some banks offer free credit scores and info as a member perk. Chase Bank is one of them.


Where can I get all 3 credit reports for free?

You’re entitled to one free copy of your credit report every 12 months from each of the three nationwide credit reporting companies. Order online from, the only authorized website for free credit reports, or call 1-877-322-8228.

Visit to get a free copy of your credit reports every 12 months from each of the three nationwide credit bureaus (Equifax, Experian, and TransUnion) Create a myEquifax account to get two free Equifax credit reports each year.

Good news: You may be able to get your score for free from your bank or credit card issuer.

Credit history can be estimated by credit score:

A credit score tells how responsibly you pay back your credit. A credit score can tell whether you have good credit history or bad credit history. Improving credit score indicates that your credit history is improving.

Boost your credit score:

Improving your credit history means improving your credit score which is based on the following categories (credit improvement will be needed in all these in order to improve credit score)

  • Types of credit accounts
  • Recent applications of  credit
  • Age of credit history
  • Amount of debt
  • Payment history

Repairing bad credit takes time:

Good credit history has recent positive credit information and minimal negative events. You can take the first step in the right direction by paying your payments on time. The credit repair will not be immediate  so be patient with the process

Change your habit:

Even if you hire professionals or do credit repair yourself, it would not last long if you don’t change your bad habits. If you don’t borrow responsibly you can fall back into more debt and will find yourself in the same situation over and over again. Only borrow which you can responsibly pay off later.

The best you can do:

Paying off your bills regularly is one of the best things you can do to avoid bad credit history.

Vice president of consumer education and advocacy at Equifax, Nancy Bistritz says,

 “When it comes to creditworthiness, a great rule of thumb to remember is to pay your bills on time every time. Lenders and creditors want to know that you’ve been able to satisfy your financial commitments on time every time. Therefore, paying bills on time is an important, fundamental behavior to establish early on.”


Upper Body Strength Workout

  1. 5×15 push ups
  2. 30 shoulder taps
  3. 20 push ups
  4. 10 push ups
  5. 2×20 shoulder taps
  6. 2×15 count plank hold
  7. 2×10 plank rotations
  8. 30 plank side crunches
  9. 2×20 punches
  10. 4×30 punches
  11. 3×20 knife hand strikes
  12. 10 burpees
  13. 2×10 leg raises
  14. 20 crunches

Before Bed