Core core core (Ab Workouts)

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Evolution Gym Talk

The strength of any tree is in its trunk. Your strength comes from your core so make sure you build in some core strengthening to your daily routine.

Training with good form and taking strength from your core will work over time but some specifics will make a difference quicker.

Also take time for your back-” – between the two they are the things standing you up straight every day.

Some ideas from other sites below


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Get off your ASS!!! – How sitting for long periods is killing you? (Science is Awesome)

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Thought you had problems? They will never be as big as these planets – Star Size Comparison (Science is Awesome)

How deep is the Ocean really? Is it scary or Amazing? (Science is Awesome)

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The Doomsday Clock is 3 Minutes To Midnight – What would you do in 3 minutes or less? (Science is Awesome)

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Planets to align together making the biggest conga line ever!!! (Just Kidding, but seriously Science is Awesome)

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According to AOL, on Wednesday, Jan. 20, the five bright planets will be visible from Earth, and the showing will last about a month.

Four of the five have already been visible in the early morning sky, but Mercury will join the group shortly, completing the five visible planet grouping.

EarthSky reports people living in the mid-to-northern latitudes can see Mercury best about an hour and half before dawn. In the Southern Hemisphere, it’s about two hours before sunrise. February 7 is expected to be the best day for viewing our solar system’s closest planet to the sun.

If you’re struggling to find the planets, try locating the Moon first. All five planets will align along the same path that the moon travels through in the sky.

The rare alignment will be the first time the planets have appeared together in the sky in 10 years, but The Conversation reports you won’t have to wait another decade to see it happen again. The next five-planet showing will happen in August.

El Niño and Why It’s So Hard To Predict the Weather? (Science is Awesome)

Happy Science Fiction Day!!! – What’s your favorite Sci Fi novel, book or show?

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National Science Fiction Day is celebrated annually on January 2nd by millions of science fiction fans across the United States.

The date of January 2 was chosen for National Science Fiction Day, an “unofficial” national holiday as it corresponds with the birth date of famed science fiction writer Isaac Asimov.

American author and Boston University professor of biochemistry, Isaac Asimov was born Isaak Yudovich Ozimov on January 2, 1920.   He was best known for his works of science fiction and for his popular science books.   Isaac Asimov, whose works are followed by many, died on April 6, 1992.

Considered a master of hard science fiction, Asimov, along with Robert A. Heinlein and Arthur C. Clarke, was considered one of the “Big Three” science fiction writers during his lifetime.   The Foundation Series is considered Asimov’s most famous work. His other major series are the Galactic Empire Series and the Robot Series.

Some of the popular television shows that are recognized by science fiction fans include: Star Trek-The Next Generation – The X-Files – Battlestar Galactica –Doctor Who  The Twilight Zone.

How to begin Rebuilding your Life & Make it Ridiculously Amazing!!!

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  1. Make a commitment to yourself

I (name),

Make a commitment to myself,

To spend so much time improving myself and my life that I have no time for worry,  judgement, criticism, whining and complaining;

To forgive, release and let go of my attachment to any past struggles and allow every challenge life sends my way to make me better not bitter.

Starting now, I make a commitment to let go of what’s behind me and start appreciating what’s in front of me;

To let go of all the pointless drama, all the toxic relationships, thoughts and behaviors that are present in my life and to constantly shift my focus from the bad on to the good;

To make room in my heart for love, happiness, peace and tranquility and to create my life from a place of infinite choices and possibilities – the present moment, and no longer from a place of limitations – the past.

I commit to staying true to myself at all times and to never betray myself just so I can please other people.

I commit myself to give up on toxic thought, behaviors and relationships but never on myself and my dreams.

Starting now and starting today, I will  begin rebuilding my life and to make it ridiculously amazing.

Sincerely,(name)

Once you truly commit to rebuilding your life and making it ridiculously amazing, nothing and no one will be able to stand in your way.

  1. Forgive, release and let go of past hurts and resentments

Fill your heart with love. Forgive, release and let go. Not necessary because those who mistreated you deserve it, but because you do. Let forgiveness liberate you from your past. Allow it to take away all the resentment you kept in heart for all this time and allow yourself to fill in that empty space with love, inner peace and compassion.

If others mistreated you in the past it doesn’t mean you have to continue their work. Look how beautifulMark Twain talks about this: “Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured.”

  1. Embrace with grace all that you face

Shift your focus from the bad on to the good, from the pain on to the gain, from resentment on to the forgiveness, gratitude and appreciation. Learn to embrace with grace all that you face.

Appreciate everything life sends your way, whether good or bad and know that “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” ~ Melody Beattie

  1. Visualize your achievements and create your destiny

Ask yourself the same question I asked myself a few years ago when I decided to let go of my attachment to my past and begin rebuild my whole life: “If there were no limits to what I can do, be and have, how would my life look like?”

Let your imagination run wild. Dare to dream big. Don’t settle for less than you are worth.

The richer your imagination, the more beautiful your life will be.

“The power of imagination is incredible. Often we see athletes achieving unbelievable results and wonder how they did it. One of the tools they use is visualization or mental imagery… they made the choice to create their destinies and visualized their achievements before they ultimately succeeded.” ~ George Kohlrieser

See in your mind’s eye the life you would love to live, the person you would love to become and the relationships you would want to have. Live your life from the end and act as if all of the things you need and desire are already present in your life. Feel the feelings that come from having all those wonderful things happen to you and allow those feelings to be with you at all times.

  1. Dreams won’t work unless you do

Act upon your heart’s desire. Do the things you need to do in order to get where you want to get. Read the books you need to read, contact the people you need to contact, build the skills you need to build.

Find a mentor. Dare to ask questions. Do whatever it takes to move yourself closer to making your dreams come true.

Trust that with every step you take, your life situation will improve and you will become even more happier than you already are.

  1. Take one step at a time

Because of the many years of past conditioning and the intense training you have in holding on to toxic thoughts, behaviors and unhealthy relationships, giving up on all that is toxic in your life won’t be easy and it won’t happen overnight. Chances are that you won’t see major improvements in your life immediately, and that’s okay. Be patient and gentle with yourself while working on rebuilding your life and remember to enjoy the journey.

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” ~ Greg Anderson

Take one step at a time and keep in mind that a journey of 1000 miles begins with a single step.

  1. Develop a deep trust in life

You have to have faith. You have to have trust… Trust in yourself, trust in the people you interact with and trust in life.

Put your fears aside. Allow yourself to be vulnerable. Develop a deep trust in the wisdom of life. “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” ~ Matthew 17:20

  1. Give yourself permission to “fail”

Give yourself permission to “fail” and make “mistakes”.

Trust me when I tell you that in every “mistake” there is a lesson to learn, lesson that will be very beneficial to you as you continue walking on your life’s chosen path.

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they’re necessary to reach the places we’ve chosen to go.” ~ Richard Bach

  1. Be good to yourself

Love yourself and be good to yourself because if you do, the world around you will start mirroring your behavior. Take good care of your mind, body, heart and soul. Exercise, drink plenty of water, eat healthy and delicious food.

Nurture good thoughts. Act in compassionate and loving ways, towards yourself and the world around you. Spend time alone, spending at least 5 to 10 minutes per day in silence would make you help make you feel refreshed, rejuvenated and renewed.

Go outside. Spend some time in nature. Look at the plants, the sky, the stars, the moon and the trees. Celebrate the miracle of life.

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ~ Albert Einstein

  1. Give up living your life to other people’s expectations

Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them, they live their lives according to what their parents think is best for them, to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling.  They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need….and eventually they forget about themselves.

Credit: Purpose Fairy

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Amazing things that will happen when you learn to enjoy being Alone

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aloneeeYOU’LL GET TO RECHARGE.

Often times when we’re surrounded by other people, we’re expending a lot of energy. Trying to keep others happy, make them laugh, soothe their egos, read their emotions, and all of the other rigors that come along with regular interaction.

It can be mentally draining if you’re constantly connected to other people. A little alone time lets you recharge and take a break from the emotionally and mentally taxing job of constant interaction.

YOU’LL REFLECT MORE OFTEN.

Your life is always moving at a crazy fast pace. So fast in fact, that it’s probably rare when you have a moment alone to sit and reflect on your life.

Being alone gives you the perfect opportunity for a little self reflection. Since you aren’t spending so much time processing the thoughts and feelings of others, it’s the best time to turn your focus inwards.

Solitude provides the perfect environment for reflection.

YOU’LL GET IN TOUCH WITH YOUR OWN EMOTIONS.

Again, when you’re surrounded by other people all the time, you’re constantly trying to read, and cater to, the other persons’s emotions. So much so, that you could end up losing touch with your own.

When you start to enjoy being alone, you’ll gain a greater perspective for your own emotions. You’ll create a deeper understanding of what makes you happy, what upsets you, and what saddens you.

With that knowledge, it’s then easier to regulate your emotions. But it all starts with understanding how you feel, and that comes from a little bit of solitude.

YOU’LL START DOING THINGS YOU ACTUALLY ENJOY.

When you’re constantly in the company of other people, you’re always making compromises in order to find solutions that the entire group can enjoy. And unfortunately, the things you want most, may not always line up with what the group wants.

So it’s easy to enjoy being alone once you realize that doing so gives you more freedom to do the things you actually want to do.

YOU’LL BECOME MORE PRODUCTIVE.

Being in the company of other people can be fun and entertaining, but it can also seriously affect your productivity. There are times when the company of other people acts as nothing more than a distraction from getting your work done.

Time spent alone can be some of the most productive time in your life—mostly because there are less distractions, and you can just put your head down and get to work.

YOU’LL FEEL MORE INDEPENDENT.

Once you enjoy being alone, you’ll feel more confident in your ability to actually be alone. And that naturally leads to you feeling more independent.

You’ll no longer feel that anxiety, or burning desire for company, once you learn to enjoy being alone. You won’t feel the need for constant interaction with other people, or the anxiety associated with looking around and seeing no one but yourself.

YOU’LL GET A BREAK FROM CONSTANTLY TRYING TO KEEP OTHER PEOPLE HAPPY.

Life is filled with relationships, and most relationships only last when both people are kept happy. And that can turn into a draining job depending who that relationship is with. Now, this does’t only apply to personal relationships, but every kind of relationship.

Once you’re alone, the only person’s happiness you have to worry about in that moment, is your own. You can treat yourself to thing that makes you happy, but may have upset someone else.

YOU WON’T HAVE TO APOLOGIZE FOR ANYTHING.

When you start to enjoy being alone, you’ll quickly see that solitude means you don’t have to keep apologizing for what you’ve done. So often, we do things that end up upsetting other people, or hurting someone else’s feelings, and then have to quickly apologize for it.

But when you’re alone, you don’t have to apologize for anything. And that takes a lot of pressure out of most situations. You get to stop second guessing everything you say, or every move you make because you’re afraid someone is going to be offended, or saddened, and angered.

YOU’LL STOP LOOKING FOR VALIDATION.

So often we feel we the need to get the “OK” from our friends and family before we take action. We constantly look to other people for advice on what we should do next.

Of course, there are times where it’s not only perfectly acceptable to ask for advice, but downright necessary. But there are also times where we’re perfectly capable of acting on our own, be we instead of looking to others for ananswer.

When you start to spend more time alone, you’ll learn to trust your instincts and make decisions without any third party validation.

Credit: Life Hack