Add Monk Mode to Your Routine and Be More Effective

It seems everyone is trying to be more productive and achieve greater results through hacking the mind, body and daily routine. However, we also live in an age of infinite distractions. We carry small screens in our pockets, gateways to the world’s information, but packed full of potentially habit-forming apps that can drain your time and energy with little to show for it at the end of the day.


A new trend has been designed to help practitioners create periods of deep productivity in their lives. It is called Monk Mode and, as the name suggests, is all about going back to basics, so that you can switch off distractions and foster the conditions for extreme attention control.


Create a distraction-free environment for success


The ground rules are that you protect the entire first half of your day by making it completely distraction-free. This enables you to preserve your mental energy for high-energy tasks that require deep focus and commitment. It will also enable you to move towards flow state awareness – the peak experience in which you are completely free from yourself, yet immersed in challenging and highly rewarding work.


If you have any serious goals in life, and are devoted to realising these objectives, then you need to work on them every single day (weekends are included). Elite athletes don’t sleep in on Saturdays or binge on Sundays. Every day is a critical stepping stone towards realising that dream of a medal, a trophy, or even conquering a giant wave. How important your dreams are is up to you to decide, but making a daily commitment to work towards achieving them is the best way to bring them to fruition.


Monk Mode for Employees


Enter Monk Mode. It may sound like a fantasy in our world of distraction and information density. Many organisations even have meetings about meetings – offering environments that are the antithesis of productivity. But Monk Mode can be implemented even by those who are not the boss, or self-employed. Trends show that if employees consistently indicate that afternoons are the best time for meetings, and answer emails after midday, the behavioural patterns quickly become accepted. Obviously, this depends on your exact workplace requirements and role, but if you can’t establish Monk Mode in your life, then maybe you are in the wrong job. Remember, your mornings are precious – they are the time when your brain is primed for productivity. Are your mornings helping you build a legacy you can be proud of?


Just Try It


As a founder, author, artist, executive, or anyone engaged in a serious quest, Monk Mode is a hack that will allow you to quickly progress towards your dreams.


You work with no internet browsers, or just a single browser tab to help you achieve online tasks, no social media, phone on aeroplane mode, every software program turned off. It is like placing your brain in warm jacuzzi of possibility. Let it brim with creativity borne of distraction-free potential.


Create a Daily Routine


Monk Mode is just the beginning. We all need to live in the real world, so creating a daily schedule that combines Monk Mode with getting enough sleep, exercise and quality nutrition is essential to building your resilience and wellbeing. With practice it is possible to create an effective daily routine and become the best version of yourself.


Your routine should be based around biological rhythms that work for you. Experiment with your schedule and plan your Monk Mode for the periods when you are most likely to achieve flow.


Changing Your Behaviour


Everything takes practice and it is no different with productivity. In the first instance you need to be aware of your own behaviours and what causes you to lose focus or slip out of your chosen routine. Secondly, know that when you feel yourself returning to an undesirable habit or state, you can revert quickly back. Sometimes you just need a break so that you can rejuvenate, other times you need to return to the reason why you are doing what you’re doing. What is the big picture goal? What is your purpose? Focus on your “why?” and get back to the task at hand. If this isn’t working you can implement a trigger behaviour like Mel Robbin’s 5 Second Rule (it is a 5-4-3-2-1 countdown technique), to help you avoid procrastination and get on with your important work.


No matter what you do to implement lasting change while increasing productivity, Monk Mode certainly provides the foundation. Switching off distractions, ensuring you have a regular and healthy routine, and being self-aware are enough to take anyone from mediocre to highly impactful in work, life, mind and body.

Best Tips to Get Your Body Ready to Travel

Traveling the world is a life goal for many, and for good reason. Humans have always had a natural inclination toward exploration, and our modern “global community” has made it easier than ever to see the corners of the Earth. However, before traveling, it may be worth considering your overall fitness level. IF you’re not in great shape, you won’t be able to enjoy the experience of traveling as much as you should and deserve to. Here are a few tips to get your body travel ready.

Hiking reliably is probably a good goal to attain before traveling, as hiking and travel are inexorably linked. You can get there by first walking. A lot. Walking a mile a day is a good start, and once you can do that easily, you can begin hiking about a mile. Once you can hike a mile a day without issue, you’re ready to go.

Another important factor is cardio. Cardio is helped a bit by hiking and walking, but to really prepare, running or other rigorous exercises will help much more. Working on your cardio is important for the same reason hiking is: because traversing the Earth often means fighting gravity, and fighting gravity can wind a person.

Lastly, you need to make sure your immune system can handle exposure to other peoples without getting too sick too easily. This is a simple matter of making sure you’re getting enough of the essential nutrients like vitamins and minerals. With all this in mind, you’ll soon be on your way to traveling the world.

When you’re ready, you can book a flight and a hotel and take off for the unknown. Try Extended Stay for your hotel needs when you travel.

Health Care By Means Of A Health Magazine

You must know about your health, fitness, nutrition and food often. Health is very important to both women and men. Everyone should take in their health to keep healthy and fit.

To be health and healthy, you must track your fitness often. Like you need to keep watch in your weight, metabolism, blood tests that are routine and significant things occurring across individuals you reside. You will get upgraded with all new fitness techniques and latest disorders that are emerging now.

You should be notified should you be affected by any ailments. Like you’re a patient of physicians and sugar have told one to keep watch in your sugar. You should keep watch on sugar consumption within you on day-to-day basis. These magazines are proved quite useful to be notified on latest technique used globally as well as your physician may have the ability to let you know about these latest medical options. So your miserable life cans turn into living that is joyful.

It’s possible for you to learn exercises, eating things and routines to boost your current well-being. These magazines have suggestions for physical fitness, personal care, preventing harms, summer and winter guide that is wearing and the best way to shield from viruses that are distinct.

These magazines cover different problems associated with girls health and mens health. You may also locate ideas as well as safe cooking techniques to create recipes that are distinct.

In medical magazine, you’ll find the best way to heal from fatal ailments and stories of actual folks. It’s possible for you to see their practices as well as celebs interviews for private development. You will get advices from health specialists and professional physicians. Alternatives are also included by it with help of homeopathy and allopathy.

It’s possible for you to try to find particular symptoms you must get options for fitness and treatment. You will get details on each subject of human well-being.

Using Garcinia Cambogia Pills To Lose Weight

Garcinia Cambogia is speedily coming to be an extremely popular weight loss aid due to its dual-action fat loss effect. Unlike various other weight loss supplements made from diet plan fruits, a Garcinia Cambogia supplement is abundant in hydroxycitric acid (HCA) that obstructs fatty acids from forming into fat layers below the skin, as evident in another related study.

Certainly, a nutritient containing Garcinia Cambogia assures so many conveniences for thousands of individuals who are expecting to obtain their ideal weights without having to utilize synthetic compounds and approaches. Additional benefits of using the supplement include reduced blood lipid and cholesterol levels and increased serotonin levels which helps improve mood.

Studies have shown that Garcinia Cambogia actually prevents the formation of fat cells in the body, meaning produces less fat and actually burning more calories. Garcinia Cambogia extract is even scientifically proven to increase serotonin levels in the body, meaning it has a positive impact on mood. Therefore, improved mood typically means less stress which often will lead to a visible reduction in stomach fat over time.

Many people prefer to work with natural medicine as opposed to the other type. The medicine that is used in the Garcinia cambogia plant is found in the fruit rind. You can buy best Garcinia cambogia pills with the assurance that it will work wonders in your body. Using the pills will help the body to get in shape quicker than usual. Most of the time people who are suffering from medical conditions use these pills for supplementation. This will need to be discussed with ones physician to be on the safe side.

It also helps to control your hunger because it works as an appetite suppressant. You simply take one tablet about an hour before you eat and you won’t eat as much – it’s really that simple. Many people have reported sleeping better after they started taking Garcinia. So there are many positive benefits to taking this product even if you don’t need to lose weight.

The Best Source of Carbs for Athletes

Everybody’s always picking on carbs these days and – frankly – it’s time to stop. They just don’t deserve it. Despite their bad reputation, carbohydrates are one of the three macronutrients (along with fat and protein) that your body needs large doses of in order to survive. Once you ingest any carbohydrate, it’s immediately broken down into glucose and used as fuel. Any glucose that isn’t needed at the moment is then turned into glycogen and stuffed away in your liver or muscles for later. Either way, carbohydrates act as the main fuel source for your body.

This makes them especially important to athletes – who are constantly demanding more out of themselves. Although fat is also a fuel source, it is much slower and isn’t as efficient when it comes to short, intense activities.

The real problem – and the reason that people have vilified carbs – is that the average person doesn’t know how to use them properly. Let’s take a look at the different types of carbohydrates and try to identify the best sources of carbs for athletes.

Good, Bad, Simple, Complex

First off, let’s do away with the whole “good carb, bad carb” thing. That’s a gross over-simplification and doesn’t accurately describe what’s really going on.

That being said, it’s generally accepted that simple carbs should be avoided, while complex carbs are the way to go. To an extent this is true but, again, doesn’t explain the entire issue. The terms – simple and complex – actually refer to the structure of the carbohydrate, not necessarily how quickly they are broken down, as commonly believed.

The rate at which a carbohydrate is metabolized in your system, it’s Glycemic Index, is actually a function of many different things. These influences include the fiber content of the food, what else the meal contained and – yes – the simple or complex structure of the carbohydrate. A carb that is rapidly absorbed, and, therefore, has a large impact on your insulin levels is referred to as having a high glycemic index. As you might expect, then, low glycemic index carbs are those that take longer to get to work.

So which is better for the athlete? Sorry, it’s not that simple.

The Right Tool for the Job

Instead of thinking about carbs as some sort of necessary evil, it’s better to think of them as a tool that can be extremely useful – when used correctly. Memorial Hermann Sports Medicine explains it this way: “Foods with lower glycemic index can be considered “endurance” carbohydrates and those with a higher glycemic index can refuel the muscles quickly.”

So then, what are good examples of these “endurance carbohydrates?”

Sweet potatoes
Wild rice

These are all slow carbohydrates that will have a minimal impact on your insulin levels while still giving you the fuel you need to perform for extended periods.

During a long event – like a marathon – however, it might be necessary to indulge in some fast carbs in order to avoid hitting a wall. Most people can store enough carbs to last about 90 minutes, depending on the intensity of your workout. You may also choose to have something sweet after an intense workout to quickly replenish your glycogen stores and speed recovery. Examples of high glycemic index foods include:

White potatoes
Fruit juices
White bread

Deciding the on the best source of carbs for athletes, then, is a pretty complicated topic. In order to find an answer that works for you, think about what your goals are, the needs of your sport, and how long you’ll be active for.

Losing a Huge Amount of Weight with These Snacks!

I have been a personal trainer since 2009 and I always try to create snacks packed with all the nutrients you need,these are the ones my clients have seen significant weight loss!

Half Tomato with Tuna Salad

95 calories – 8.1 g fat, including 2.6 g saturated – 2 g carbohydrates – 8 grams protein

Cut a tomato in half and scoop out the pulp. Take 1 can of tuna in water and drain. Place the tuna in a bowl. Add some lemon juice, 2 tablespoons olive oil, half a shredded red onion and a quarter chopped pepper. Season to taste with salt and pepper. Mix the tuna well with all ingredients. Spoon the tuna salad in the empty half tomatoes. Garnish with parsley and serve. Eat yourself the first half tomato with tuna salad. Keep the rest covered in the fridge, you can keep them for three days.

Cauliflower Miso Snacks

108 calories – 7.5 g fat, including 1.0 g saturated – 11.4 g carbohydrates – 3.8 grams of protein

Offered, easy to make and fun for serving! Take 400 grams of cauliflower and cut the cauliflower florets into smaller pieces. Mix the florets in a bowl with 1 tablespoon olive oil and 2 tablespoons misopasta. Toss together well so that the rosettes are covered. Place the cauliflower florets flat on a baking sheet and toast in the oven for about 20 minutes until the florets are crispy.

Strawberries with Ricotta

114 calories – 4.5 g fat, including 1.5 g saturated – 3.8 g Carbohydrates – 6.2 g protein

Take 6 strawberries and remove the stems with a small knife. Cut the strawberries then exactly in half. Mix 60 grams of non fat ricotta cheese with the juice of half a lemon and possibly some cocoa powder. Grease the 10 grams of the mixture on top of the ricotta by cutting each of the six strawberries in half. Put the top of the strawberries back on and enjoy!

Now I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one provided REAL results and worked the best.

CrazyBulk Review: Do These Legal Steroids Will Boost Your Muscle Gains?

Legal steroids have been proven as a realiable steroid alternative used by many bodybuilding enthusiasts today. In contrast to the traditional anabolic steroids, legal steroids have been reported to have no side effects at all. Nevertheless, with so many products claimed to be “legal steroids”, the question is: what is the best legal steroids on the market today?


CrazyBulk Legal Steroids


CrazyBulk is an American-based legal steroids manufacturer that specifically develop premium quality bodybuilding supplements. It is one of the best legal steroids makers rated by Bodybuilders Crowd Syndicate, a bodybuilder community in Atlanta, Georgia. With a wide range of products from dianobal to anadrole, CrazyBulk offers its best stacking, bulking as well as cutting steroids that will help you achieve your muscle gain goals. Best of all, CrazyBulk legal steroids have been proven to have no side effects whatsoever.


CrazyBulk Legal Steroids Benefits


The benefits of legal steroids generally come from their excellent stamina booster which resemble the original anabolic steroids perks, yet without having any negative effects. As you might already know, the traditional anabolic steroids have been notoriously known for their harmful side effects including severe acne, hair loss, excess facial or body hair, deeper voice in women, altered mood, irritability, increased aggression, alterations in cholesterol, high blood pressure, gynecomastia (abnormal development of mammary glands in men causing breast enlargement), shrinking of testicals, azoospermia (absence of sperm in semen), menstrual irregularities in women, infertility, liver disease, kidney disease, and even heart disease.


CrazyBulk legal steroids are well-known as being void of these particular side effects. This is mainly due to the facts that they use only the safest-levels ingredients for every product. Moreover, CrazyBulk has been proven to bring fast result of any bodybuilding related supplements benefits for a long period of time. Visit for further info about CrazyBulk legal steroids benefits.


CrazyBulk Legal Steroids Products


As mentioned above, CrazyBulk products range from individual, stacking, bulking as well as cutting steroids. It’s totally up to your own preference to get the most benefits of these legal steroids. Here are some popular CrazyBulk products that you can opt for:


  1. Dianobal (D-Bal): the most powerful strength booster agent. It imitates the methandrostenolone to boost the retention of nitrogen in your muscle tissues, therefore increase the duration for muscle workout.
  2. Anadrole: a bulking steroid that boost the circulation of oxygen in your blood and enhancing protein systhesis to boost up stamina and endurance. Imitating the oxymethalone, Anadrole will bring you lean muscle quickly.
  3. Deckadrolone (Decaduro): a muscle vitamin created after the decadurabolin. Called the King of Strength, this legal steroid will bring lean muscle mass and also get rid of excess fat.
  4. T-Bal75: a bulking and cutting agent. It imitates the trenbolone. It will supply boosting strength as well as reduce body fat. Lean muscle mass is enhanced by its nitrogen retention ability that furthermore will boost protein synthesis.


Where to Buy CrazyBulk Legal Steroids


You can buy CrazyBulk legal steroids only from its official website. It comes with free shipping worldwide and money back guarantee. Moreover, you will get a special offer of buy 2 and get a 3rd for free if you buy these products from the official CrazyBulk website.




CrazyBulk legal steroids have been used as anabolic steroids alternative by bodybuilders to achieve their bodybuilding goals. With its wide range of products that you can choose, you can ensure that you will get the most benefits of it.


So, what are you waiting for? After reading this best legal steroids review, start your bodybuilding journey right now with CrazyBulk legal steroids and get your longing lean muscled body without ever worry about any side effects.

Engange With Your Customer By Using GymPocket

GymPocket provides a unique experience for your gym staff and your members. One of the biggest problems that Fitness Centers and Gyms struggle today is online customer engagement. Many of content management systems do not provide online member engagement. With GymPocket, Gyms and Fitness Centers will be able to engage with customers from web and mobile devices.


GymPocket develops native Apple and Android applications for gyms and fitness centers. With the applications and web user panels gym staff now can create fitness and diet programs online and members can reach these programs through mobile devices or from webpage. Also, GymPocket allows Fitness Centers to send unlimited and free push notifications to their clients. So, it will be much more easier to reach their clients.


With the discussion board gym staff and member can create any discussion topic and discuss it or The gym can release its weekly class schedule and get reservations through the GymPocket.


It has been never so easy to engage customers and give them all their needs over web and own mobile applications. Thats why GymPocket is an innovative and effective product for Sport Centers.

Top 4 High Cholesterol Myths That You MUST Know

High cholesterol has been acknowledged for a long period of time as one among the few serious health problems in the United States. Moreover, high cholesterol may trigger various other deadly health conditions such as heart attack and stroke. However, there are many myths about high cholesterol that often mislead men and women, young and old, regarding this particular health condition. In this brief article, we will address some points of misunderstanding about high cholesterol in order to help you getting the right judgment and treatment. For more useful tips and suggestions, visit

  1. Eggs are Evil

Many people believe that eggs are evil simply because they contain cholesterol. However, and the fact is, consuming eggs is not as bad as you assume as long as you get them just on proportion. Moreover, eggs actually contain healthy protein, unsaturated fat and 200mg dietary cholesterol that all good for your overall health. Hence, eating one or two eggs every day is good and even advised by medical professional to help you get the appropriate amount of protein and cholesterol required by your body.

2. Children Can’t Have High Cholesterol

Is this right? Or just a myth? The truth is: the incident of atherosclerosis or the narrowing of the arteries which can result in heart attacks begins at 8 age! And what is the cause of atherosclerosis? High level of LDL cholesterol. Research studies has revealed that obese children can get high cholesterol, or at least they are more prone to have high cholesterol. To help treating high cholesterol in children, it is suggested that fiber-based diet regimen and physical activities (exercises) should be addressed carefully.

3. Heart Healthy Foods: “0mg Cholesterol”

Many people assume that when they got “0mg Cholesterol” tag on their food items, it just means that the food is healthy for your heart. Unfortunately, it is not true. Even though it contains zero cholesterol, many refined food items actually have saturated as well as trans fat that eventually can level up your LDL or bad cholesterol. So, keep your eyes open every time you get your “healthy” packaged meals in case that you find ingredients that may increase your cholesterol levels.

4. Cholesterol is a Bad Thing

This is the most prevalent myth about cholesterol being talked about. But, is it true? The answer is: not always. It depends on what type of cholesterol that you talked about. As you might already know, cholesterol consist of two different form: HDL or good cholesterol and LDL or bad cholesterol. Simply put, good cholesterol is good because it helps to crush the arteries’ fat buildup that can trigger heart attack and stroke. Bad cholesterol is bad because it causes arteries’ clogged mainly due to fat that create buildup throughout the veins. In fact, good cholesterol is actually vital for many bodily metabolism required to maintain your healthy life.



As you may now see, there are a number of cholesterol myths that can be misleaded and even dangerous when you got high cholesterol problem. While unmasking these myths is for sure important, knowing what you have to do to cure your high cholesterol problem is even more important. Healthy lifestyle changes often help a lot. Moreover, in case you get a very high cholesterol level, talking with your doctor and asking for the proper recommendation can be really helpful to lower the risk of other complications such as heart condition or stroke.

Cardio – Five Ways To Lose Fat Quickly and Efficiently

The wellness industry has become big business. There are all kinds of supplements and remedies being advertised as miracle weight-loss drugs. The truth is none of the weight lost this way is sustainable. Gaining weight is based on a few factors. Lifestyle, diet, and genetics. Perform an honest assessment in these three areas to determine where adjustments need to be made in order to lose weight. Increased metabolism is something you are born with, but if you live a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet which can affect the rate of weight gain or loss. Dieting alone may allow you to shed a few pounds but if their isn’t a lifestyle change, those pounds may come creeping back.

The human body is an amazing machine. It picks up on routines and adjusts accordingly. This process is called muscle memory. Being consistent in doing cardio is necessary but we have to remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes everyday at 5 mile per hour may only work for one month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try increasing the time you are running or increasing the speed.

Five Things to Speed Up Your Fat Loss

1. Running is good for you, but not every day.

Running every day is hard on your joints whether it is outside, on pavement, or on a treadmill. Mix up your cardio routine with other cardio exercises.

2. Interval training is good for you.

On the treadmill, elliptical or bicycle, alternate high intensity with low intensity in one minute intervals. As your endurance improves, increase the intensity.

3. Shake things up with incorporating Cardio Blasts into your routine.

Running in place, jumping jacks, jump rope, burpees are all good cardio blast exercises. Blasting for 15 minutes is just as effective as 30 minutes on the treadmill.

4. Add one aerobics class per week

One hour of Zumba can burn 500-1000 calories and Zumba is fun. It gives you a change of scenery as well. We don’t want to get bored with our work out routine.

5. Don’t forget to stretch.

Stretching is just as important as the workout itself. It prevents injury and increase your athletic abilities. Sports injuries can really stifle your routine because you will have to slow down to recover. An ounce of prevention is worth a ton of cure.