Categories
Exercises

Daily Workout

jumping jacks squats push-ups mountain climbers

high knees knee pull ins leg raises cross crunches

ten reps each

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the mindful tech team

10 Things Mindful People Do Daily

Source: 10 Things Mindful People Do Daily

by The Mindful Tech Team

 

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Categories
Exercises

Daily Workouts

From Everywhere

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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Community

MEMORIES

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life is not lost by dying, life is

lost minute by minute, day by

dragging day, in all the small

uncaring ways

  • Benet
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God gave you a

fingerprint that no

one else has, so you

can leave an imprint

that no one else can.

Do not be

embarassed by your

failures, learn from

and start again

  • Branson

Female turtles lay one hundred and fifty eggs.

A guy said, less than ten percent will make

full life.

Don’t bring negative to my door

-Maya

Life is what happens to you

while you’re planning on doing

something else

-John

Every right implies a responsibility;

Every opportunity, an obligation,

Every possession, a duty

-Rockefeller

Push yourself to the edge of

your limits.

-Sharma

Drinking coffee is associated

with a lower risk of stroke,

basal cell carcinoma skin cancer,

and depression

B. A. Disruptor

Crickets are an excellent source of protein & potassium.

Crocodiles can live up to a hundred years.

” taking her tacos instead of flowers “

We don’t get paid for activity, we get paid for being right

– Buffet

Effort may impress others, but success is what counts

-Charting Wealth

Sometimes you need to be alone, in order to find out who you really are and what you really want

-likeyheart.online

Phone in your hand in Tempe, Az. You’ll get pulled over.

Be strong, but not rude; be kind, but not weak; be bold, but not bully; be humble, but not timid; be proud, but not arrogant

-gentleman’s essentials

Categories
Updating

Tips For Time Management

Daily plans

Review last year

Have time limits to tasks

Use calendars

Use organizers

Know your deadlines

Learn to say ” no “

Aim to be early

Use clocks

Focus

Get Oco

Block out distractions

Set time reminders

Timebox activities

Track where the time goes

Packt US

Don’t major in minor details

Prioritize

Delegate

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Bundle same tasks

Eliminate time wasters

Cut off when you need to

Smarthome

Leave buffer time in-between

Set different timeline goals

Brainstorm goals for this year

Break weekly deadlines into daily tasks

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Schedule daily task work

Use planners five minutes a day

Break monthly goals into weekly goals

List why goals are important


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Establish accountability

Reward productivity

Plan ahead

Have routines

Timely multitasking

Categories
Exercises

Bench Press Exercise

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important push exercise

When one rep max is 315lbs

250×6

265×5

265×5

275×4

275×4

275×4

275×4

265×5

265×5

250xfailure

dumbbell flat bench press 4×10-15×10
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SAMPLE WORKOUT
empty olympic barx4x10
135x4x10
225x4x10
315x4x10
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Bench Press

Good for upper body strength, aesthetics.


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The bench press is a full body, compound exercise.


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 It works your chest, shoulders and triceps most.


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 It’s the most effective exercise to gain upper-body strength

 It's the most effective exercise to gain muscle mass

 It's the upper-body exercise you'll lift most weight on

Empty bar x 15 x 4

135 x 10 x 4

225 x 10 x 4

315 x 10 x 4

225 x 10 x 4

135 x 10 x 4

Empty bar x 15 x 4

 The bigger your bench, the bigger your chest.


Your feet should be on the floor and NOT up in the air or on the bench.
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Keep the knees bent at 90 degrees with your feet directly under your knees. 
Your upper back, shoulder blades, and butt should be in contact with the bench and should remain in contact with the bench.

Sample Workout

190lbx6

205×5

205×5

215×4

215×4

Most powerlifters will train bench press 2-3 times per week.

Sample Workout

172.5lbx8x8

The bottom portion of the bench press is where your chest is most heavily activated.


 Bench all the way down and touch or come very close 
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Lower the weight until your elbow is parallel with your shoulders
AT-A-GLANCE

 wisdom says you can't bench press everyday.
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Updating

Daily Requirements

affilliate

wake up

hygiene

two cups of water

make your bed

dirty clothes to the dirty hamper

clean clothes hanged, put away in drawers


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keys, wallet, phone, cap, belt

keep things in the same places to always find

eat one to five bananas

coffee and lunch bag

two cups of water

oatmeal

apple

OJ

vitamins

drive safe

five keys of safe driving

the smith system

get to work on time

work fast, efficiently, productively, safely, effectively, influentially

drink water throughout the work shift

rice cakes, almonds,

do something every day that scares you

help somebody that can never help you back

read

write

walk, bike, or jog

exercise

meal prep

eat breakfast without checking cell phone

slow down in the evening with one ritual

check your cell phone at designated times

have a morning thing

declutter

simply sit and observe sometimes

six-minute meetings

thirty-minute socials

watch movies without distractions

tech detox once a week

task tasks at twenty-minute intervals

use notebook to-do lists

journal

set boundaries

ask for help

give yourself compliments

acknowledge that you’re struggling

perfect doesn’t exist, better does

listen to more talk less

Do a good turn

Categories
Self Care

Self Care

Getting exercise daily is one of the best ways to help prevent anxiety.

10/20/18:

Egg yolk contains the majority of vitamins and minerals found in an egg – don’t skip the yolk.

10/20/18

Even if you do not have a true allergy to gluten, you can still have an intolerance and sensitivity to gluten. Symptoms of an intolerance or sensitivity to gluten include gas, bloating, diarrhea, and/or constipation after eating gluten-containing foods.

– If you get bloated or gassy when eating raw vegetables, try cooking them a bit next time. Cooking breaks down bonds making food easier to digest.

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