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7 Simple Ways To Say “No”

1. “I can’t commit to this as I have other priorities at the moment.” This lets the person know your plate is full at the moment.

2. “Now’s not a good time as I’m in the middle of something. How about we reconnect at X time?” This lets the person know it’s not a good time. However, you also convey your desire to help by suggesting another time (at your convenience). This way, the person doesn’t feel blown off.

3. “I’d love to do this but …” This is a gentle way of saying no. It’s encouraging as it lets the person know you like the idea but I can’t take part due to other reasons, such as prior commitments.

4. “Let me think about it first and I’ll get back to you.” This is more like a “Maybe” than a straight out “No”. If you are interested but you don’t want to say ‘yes’ just yet, use this.

5. “This doesn’t fit with what I’m looking for now - but I’ll keep you in mind.” Sometimes it is just best to turn the person/ offer down. Otherwise, the discussion can drag on and on.

6. “I’m not the best person to help on this. Why don’t you try X?” Again, sometimes it is best to say you’re the wrong person to help etc. If possible, refer them to a lead they can follow-up on instead.

7. “No, I can’t. Sorry.” The simplest and most direct way to say no.

Source: http://zenhabits.net/say-no/ (Abridged)

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Secrets to Success

1. Move outside your comfort zone and try doing something you’re afraid to do.

2. Don’t overplan your week, year or life. Allow yourself the chance to be taken by surprise.

3. Meet new people and make new friends. It’s an excellent way to grow and learn.

4. Make a note of your thoughts and ideas. They may be creative – and lead to something great.

5. Allow yourself some time for peace and solitude. Being quiet and alone will recharge your batteries – and provides a fertile ground for thinking through your new ideas.

6. Be honest with yourself, and what you want from life …. And what you need to do to make your dreams reality.

7. Show an interest in others, and what’s happening in their life. Reaching out and helping people is part of true success.

8. Have fun. We’re attracted to people who seem to love their life – and since we only get one chance, we might as well enjoy our life!

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Tips for Becoming Mentally Strong

1. Don’t fear being and doing things alone.

2. Keep your focus on the future, not the past.

3. Understand that things take time.

4. Be patient, and keep trying when things are difficult.

5. Don’t fear being judged or criticized by others.

6. Decide to be the author and creator of your life.

7. Don’t let other people determine what you do.

8. Let go of all the thing you can’t control.

9. Learn to both accept, and to manage, your emotions.

10. Take calculated risks, and do what’s new and diiferent.

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@adilsonmaiza_oficial

Song: Master KG - Jerusalem

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How  to own a good sleep?

Seek Your Inner Peace ICNBUYS Zen Garden

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A family friendly one pot pasta combining campanelle, ham and peas in a rich lightly seasoned creamy cheese sauce.

https://www.smalltownwoman.com/one-pot-cheesy-ham-and-pea-campanelle/

Follow for recipes

Is this how you roll?

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Pantry Essentials for Baking & Cooking

Follow for recipes

Is this how you roll?

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How to Deal with Emotional Manipulators

1. Don’t negotiate with them. For emotional manipulators, it’s all about having, exerting and gaining more power. So they’ll always push for more and they’ll never compromise.

2. Don’t engage with them. Don’t try to talk, or reason, or discuss some matter with them - as they’ll try to twist your motives, and leave you feeling bad.

3. Don’t confront them. They’re quick to take offense and they love an argument. They’ll then turn and attack you – and never let things go.

4. Know your own personal buttons. They’ll aim to press your buttons to get a strong reaction. But knowing yourself well means you have the upper hand. Plan how to ‘not react’ and to stay detached and calm.

5. Refuse to accept help as they’ll treat you like “you owe them”. You’ll then be in their debt – so it’s hard to feel you’re free.

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The 14 Laws of Arm Growth

Warm up Before You Train

You’re misleading on your own if you believe you could go in and also do standing weights curls, preachers, and also heavy dips without entering a cozy up established or two for each and every of your arms’ two muscular tissue groups. Study work conducted within this last decade (McNair, 2000, Brandon, 2001, Critchell, 2002) suggests that the usage of vibrant extending as a heat up before any kind of exercise or sporting activity could be enormously beneficial. That’s removaling components of your body in a sluggish, controlled fashion via a full variety of activity, looking towards progressively raising reach, speed of movement, or both. On the other hand, fixed kind extending is better suited for a post-workout cool. Benefits of pre-workout heat up include: Reduction in muscular tissue stiffness, boosted rate of contraction, raised blood circulation and psychological focus, better made it possible for nerve transmission through warmth, as well as higher oxygenation as a result of warmer body temperature.

Use Moderate Weight

The arms and triceps muscles are small muscular tissues with couple of energetic parts, so train them in the very same way as a bigger body component, such as back, chest or legs that are made up of a variety of various muscles, and have a lot more varied planes of movement? Applying the very same mass-building dogma to arms as you might to larger body components is insane! Injuries to either the biceps or triceps muscles could sideline any body builder completely due to the fact that when either is out of payment, it’s tough to educate upper body, back, and shoulders - even abs. Occasional heavy weights or dumbbell job is terrific, but readjust your timetable to consist of even more recuperation time.

Use Excellent form - It’s Everything

This particularly links into the legislation over: Moderate weight means far better type. Better form indicates even more top quality, precise development. Focus on certain spots within muscle mass teams, by method of good kind, indicates you could control the way you create your muscular tissues. Vomitting weights, turning, dropping them like rocks, with no effort toward controlling the motion in the concentric as well as eccentric phases in the variety of activity indicates your capability to obtain mass decreases swiftly by as much as 30 to 40 percent! Maintaining weights moderate enables you to learn the proper form, and also ways to separate small components of the muscle group. Practice with remarkable type, means perfect!

Vary Device: Usage Barbells, Dumbbells as well as Cables

You can develop muscle using a single device, but why would certainly you wish to? Utilizing weights for substance power motions, pinheads for service details angles needed to build fantastic arms, and cords for completing, eccentric job and to separate hard-to-train parts of the triceps and arms, is important. Just as you start an exercise of back and also arms with biceps, you ’d desire to begin an arms workout with barbells for larger compound job while you’re fresh. Relocate to dumbbells, after that devices or wires, to finish your workout.

Take The Rest of Your Body From The Equation

It’s necessary to learn how to separate body parts by maintaining the remainder of the body out of the formula. Namely, maintain activity in torso as well as reduced body to a minimum to keep cheats to a minimum. When you fall short to separate arms and triceps muscle mass, and also allow moving, upper body or arm joint movement, the energy and intensity you place right into each rep is distributed to other parts of the body as well as takes the heat off the muscle you’re working.

Change the Angle for Optimal Growth

Angle is everything in arm work, however specifically in biceps training. If you can create great arms by straight weights work, you can do also more with hand position on bench (wide or narrow) the form of bench (straight versus EZ curl), with dumbbells placement high or reduced or at angles towards and far from the body, as well as with shaped bar or rope add-ons (in cord sheave workouts). Try to vary your add-ons and apparatus, along with your angles, for optimal growth.

Stretch Between Sets

The advantages of stretch before and after workout could not be undervalued. Lots of don’t recognize exactly how vital it is to continue stretching through the job itself. After a heavy collection of barbell swirls, holding onto a stationary tool with your fist and turning your body far from the blog post as well as your biceps in a static stretch could aid relocate blood out rapidly to enable better toughness in the next set, and lessen DOMS.

Don’t Overdo

It do without saying that overtraining is never ever excellent and with arms, it’s difficult, given that you might use more set kinds that consist of higher associates compared to you might with other body parts. Overtraining can occur quite easily with a smaller muscle mass team, but to avoid this you could alternating frequency from week to week, or reduce the number of sets you do, back off of special collection kinds, or lower the number of workouts you do per workout.

Workout Kind: Train Hard or Train Long, But Not Both

Mike Mentzer when said that if your workout consists of a diverse listing of workouts, and you educate intensely, after that train biceps when every five to seven days. If your exercise consists of simply 1 or 2 exercises for each and you struck it hard, educate them twice weekly. If it is loaded with high-intensity elements, such as heavy weight, higher representatives, majority of workouts each workout or greater representatives and also special collections, after that train them just when each week.

Change Your Workout Splits Often

Don’ t get stuck in a set routine for any length of time. Changing up routines - not only with when you educate your biceps as well as triceps and also exactly how frequently, yet with just how you incorporate them in various other exercises with body parts such as back, biceps, shoulders, or together. Even if you transform just your exercise split, you will give yourself a press off of a training plateau and progress to the next level. The typical time you ought to stick to a routine is 4 to six weeks. No exercise split or routine must exceed eight to 10 weeks.

Tempo Changes Boost Progress

Tempo can make all the difference in between development and also a complete standoff. If concentrating on mass, slower concentric activity (up into a flex) creates even more mass gains since fibers become swollen, and also even damaged, in this section of the exercise. The body reacts to that damages by boosting the thickness and density of fibers. And also to those fibers, fast- as well as slow-twitch fibers respond in different ways to different tempo. Fast-twitch muscular tissue (power) reacts to much more overblown, intense, hefty training done at a more quick pace. Slow-twitch fiber reacts far more to higher repetition, as well as slower, stable training. The answer is to include various tempo paginations: 2 seconds up/ 3 secs down, holding at the top for a larger press, unfavorable reps with help - all help transform up tempo for even more variable change.

Train Biceps and Triceps muscles Together Sometimes

The Brachial muscle is a big component of the shape of the arm. Its position creates it to ‘push’ the arms outward and also interface with triceps heads. It’s likewise located such that it not only runs beneath the arms yet also under the forearm muscle mass also. By training the two upper arm muscle mass groups together with forearms, implies a better understanding of just how the all this muscle mass ties-in and offers suitable shape to a more massive and also remarkable look. For some individuals, dividing arm work could maintain arms worn down and also never recouped. Try someday of conventional arm work with biceps as well as triceps on the very same day, and in your second exercise, superset bi’s and also tri’s for high-intensity.

Change Up Associate Schemes With Special Modes

The biceps as well as triceps muscles have to be struck from many angles yet not necessarily in the very same way as in various other big body components. As an adjustment from a standard arm workout that may begin with a heavy substance exercise, and also gradually work its way right into concentration motions as well as more isolative or finishing work, transform it up from exercise to exercise. Attempt to lighten up as well as use different intensity methods like decline sets, rest-pause, negatives, and also forced reps. Partial reps (or compartmentalized representatives, such as 21s) could fairly easily influence biceps and also triceps growth. Try finishing complete amplitude sets with a few partial associates or do with complete sets of partial representatives after 1-2 complete amplitude sets.

Massage

Whether self-massage or expert massage, functioning lactic acid and blood out of muscular tissues after a workout is particularly important to a smaller muscle mass team. Run thumbs the length of fiber, and after that do cross-fiber work throughout biceps and also triceps. Drink lots of water after workouts, but particularly after a massage.

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Message to all parents

- not taking your child’s injuries seriously when they’re younger, may make them feel like they can’t tell you anything when they’re older. 

 - PLEASE let your kids take personal days once in a while once they reach high school. 

 - grades are NOT everything. you can get plenty of well paying jobs now without having to go to college. 

- really strict parenting WILL lead to sneaky kids. trust me. 

 - let them be who they want. they can’t change who they are, whether it be sexual orientation, gender identity or anything else. they need someone to support them.

 - ^never say “they’re too young to know" 

- 1 in 5 teenagers deal with mental illnesses of some sort. please make sure they know. 

 - you can’t MAKE them choose an educational field. 

 - even an A+ student, who’s a star athlete can be suicidal. 

 - MENTAL HEALTH COMES FIRST 

- self harm is more common amongst teenagers than you think. it’s not always cutting (or on wrists). PLEASE BE AWARE. 

 - sex ed. doesn’t teach them anything 

- tattoos and piercing aren’t "unprofessional” anymore. 

 - if they have depression, please DO NOT call them lazy. it’s almost the worst insult you could say. 

 - if their grades are dropping for no reason, ask about it, don’t assume things. 

 - most teenagers don’t have high self esteem. don’t make it worse. 

 - school is much harder now than it ever has been before. 

 - not everyone on the Internet is a predator. 

 - take them seriously. 

 - don’t take their phones/ computers away from them, as that is severing a link to what they feel could be the only people that understand and care about them. 

 - don’t get mad at them for always being on their phones/ computers. they have friends online and its absolute hell to get yelled at by your parents for talking to your friends.

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