#SimpleTouch

[surfgirlbobi]

#simpletouch

[deeper-authentic]

𝓱𝓪𝓹𝓹𝔂 𝔀𝓮𝓭𝓭𝓲𝓷𝓰 𝓪𝓷𝓷𝓲𝓾𝓮𝓇𝓼𝓪𝓻𝔂 𝓵𝓸𝓾𝓮 🎉💛

• 𝓽𝓱𝓪𝓷𝓴𝓼 𝓯𝓸𝓇 ℯ𝓾𝓮𝓇𝔂𝓽𝓱𝓲𝓷𝓰 🖤

Maraming error and trials, maraming away na hndi mabilang, maraming what if's, maraming ayoko na, pro salamat! kasi lagi mong pinipiling piliin ako. 🧡

Belated na pero Happy anniversary den satin in relationship last June 25 😅 sorry naman hndi na kita nabati kasi ayoko! attitude sayo 🤪 char!

The path to true love never did run smooth, but the pair remained together for richer, for poorer, in sickness & in health. 💝

• Pagtibayin pa tayo ni vinz & vail, ng panahon at ng anumang pagsubok ..

💛 Iloveyou chok kahit sarap mung tampalin hahaha 😘( ◜‿◝ )♡ borger ka sken! 🍔

bawe nlang tayo sa susunod 😊

[glampalmhk]

♥️[極受專業美髮師使用和推薦的唯一離子夾]♥️ . Simpletouch是世界上第一款以活動性來作感應的直髮夾，只需輕輕開合夾板即可啟動和調節溫度。 Simpletouch "輕觸一按模式"技術使您迅速即時開動裝置，且加熱速度只需10秒.🏎🏎🏎 輕輕一按已即顯示在165°C或195°C這2個可調溫度設置下均勻加熱，另外設有35秒後自動關閉模式，以確保安全.⚔️🛡 . Love hair,Love Glampalm!!! #glampalm直髮夾 #glampalm離子夾 #離子夾 #直髮器 #glampalmstraightener #glampalmflatiron #韓國Glampalm離子夾韓式 #madeinkorea #glampalmhongkong #hairdryer #glampalm香港官方網站 #airlight #mua #bridalmakeup #化妝師 #髮型屋 #美髮工具 #新娘化妝 #風筒 #simpletouch #touchon #gp232 https://www.instagram.com/p/Bxhbm4KH7T4/?igshid=uuexvml8fegv

[merrymemoriescraftsnj]

#WIP for this weekend! I’ve been polling online and Winter & Autumn seem to be the most favorite seasons to decorate for and I’m hearing it loud and clear! This along with some other lovely patterns will be available in Tissue Box Covers in late August. Have any ideas for more patterns? I’d love to hear them! #plasticcanvas #plasticcanvasstitching #plasticcanvascraft #sewing #stitching #yarnlovers #alltheyarn #autumndecor #winterdecor #tissueboxcovers #accents #homedecoratingideas #simpletouches #homecharacter #handmadeisthebest #lovetocraft #lostart #merrymemoriescraftsnj https://www.instagram.com/p/B8osGbPgsl1/?igshid=birueaug7ztc

[truerespite]

We had an incredible time watching @iamzacclark play alongside @guster last night at @ramsheadlive. Music is such a beautiful medium for sharing a collective moment. . . . #mytruerespite #music #iamaguest #dennisrodman #simpletouch #lostandgoneforever (at Rams Head Live) https://www.instagram.com/p/BpvMy5pBp4u/?utm_source=ig_tumblr_share&igshid=282qlemfejg0

[extraload977]

Vellum

Receive The Latest Inspiration and Advice. Unsubscribe Anytime. Email Address Join. Provide a valid email address. For Professionals. Vellum is a translucent material produced from the skin, often split, of a young animal. The skin is washed with water and lime (Calcium hydroxide), but not together. It is then soaked in lime for several days to soften and remove the hair. Once clear, the two sides of the skin are distinct: the side facing inside the animal and the hair side.

There is finally a free wallpaper app on iOS that’s absolutely beautiful. No insane subscription. Just hundreds of perfect images, unique curated collections, and a new wallpaper drop every day. This is the only wallpaper app you’ll ever need.

*Android coming soon

We've sorted through thousands of images to find the very best wallpapers. Beauty is something we're pretty passionate about.

You can create a blurred background easily from our wallpapers with our custom blur tool. The aesthetic of a matching gradient for your home screen is a welcomed addition. Zen attained.

Each day you open Vellum, you'll be treated to a new free Daily Wallpaper. Missed a day? Not a problem! Premium Users* have access to the last four weeks of the Daily Wallpaper. No expensive subscriptions in Vellum. ‍*Requires a one time in-app purchase.

4K 4k cinematography 4K video 32 float adobe Apple bracketing canon cinema5D cinematography digital cinema digital photography DJI drone fstoppers.com fujifilm gear hdr hdr discounts hdr expose HDR expose 2 hdr express hdr software high dynamic range iphone mirrorless camera new nik nikon panasonic petapixel photo gear photogear photography. Welcome to HR Xpress! HR Xpress provides you with tools & information to manage your RR Donnelley work life. https://extraload977.tumblr.com/post/657340910438416384/hdr-express. Hdr Express LLC is a Texas Domestic Limited-Liability Company (Llc) filed On June 23, 2020. The company's filing status is listed as In Existence and its File Number is. The Registered Agent on file for this company is Alain Sivilla Perez and is located. HDR Express is a Shareware software in the category Miscellaneous developed by Less Stress Instructional Services. The latest version of HDR Express is 3.1.1.12800, released on. It was initially added to our database on. HDR Express runs on the following operating systems: Windows. The download file has a size of 11.1MB.

Do you like your devices to have a familiar theme? In a few simple steps, you’ll have a matching wallpaper on your watch and iPhone.

From Google Docs to Scrivener to our very own Reedsy Book Editor, there are countless tools out there for writers to create, edit, and ultimately format and export their books to publish. Vellum is another one that you probably recognize, though you might not be completely familiar with its mechanics. That’s why we wanted to comprehensively review the latest Vellum software! In this post we'll evaluate key features, overall pros and cons, and how to know if it’s the right software for you.

First off, let’s cover what Vellum is, as well as the different packages and pricing available.

What is Vellum?

Vellum is a book creation tool for Mac that allows you to professionally format books for publication. The Vellum software is free to download and use, but you’ll need to purchase a package to actually export your files to publish.

The Vellum package options are:

1. Vellum Ebooks — allows you to create and export unlimited ebooks. 💰Cost: $199.99 Space falcon reloaded movie.

2. Vellum Press — allows you to create and export unlimited ebooks and paperbacks. 💰Cost: $249.99

If you purchase Vellum Ebooks first, you can upgrade to Vellum Press for an additional $99.99. However, the mathematically-minded user will realize that this is $50 more than you’d pay for Vellum Press alone. So if there’s even a chance that you’ll end up printing your books, you might want to invest in Vellum Press outright.

These prices might seem pretty steep for publishing software, but keep in mind that you’re not just going to be using Vellum as a replacement for Microsoft Word. Indeed, its primary function is formatting, not writing, and its features allow for fairly sophisticated book design. Its strengths include great import and export abilities, style templates, and a multi-platform previewing tool — all of which we’ll cover below.

Did you know? The material “vellum” is parchment made from stretched calfskin, used by writers for centuries in lieu of paper. Though it’s much rarer nowadays, vellum is still used for certain religious and archival purposes, such as printing scrolls of the Torah and the British Acts of Parliament.

Key features of Vellum 2.5.3

📥 Import capabilities

Though just about every book formatting tool allows you to import other documents, Vellum’s import capabilities are quite impressive. You can only import Word .docx files (which makes sense, given that this software is only available for Mac), but the conversion is instantaneous and pretty seamless. Your entire book appears in the app right away, with chapter breaks inserted automatically, as long as you’ve denoted them with headings in the original document.

You can then edit directly in the app, though your bold, italics, and other basic formatting will carry over. Finally, you can do special formatting, such as ornamental breaks (which you can customize yourself!).

The only hiccup we found with Vellum’s importer was that it occasionally messes up the spacing in the first chapter. However, this can be fixed in-app by simply deleting the extra spaces. Some users have also reported chapters being clumped together or out of order. To fix this, just select the configuration icon next to the heading and then choose “Convert To.”

If you’d like to test out the importer (or any of the following features) yourself, you can do so using the sample documents provided on the Vellum Tutorial page.

📖 Book Styles

If any one feature makes Vellum worth its hefty price tag, it’s Book Styles. Once you’ve arranged your chapters to your heart’s content, you can navigate to this panel (under “Styles” on the left) to tailor just about every other aspect of your formatting and interior design. Start by selecting the overall aesthetic of your book under the main Book Style heading (with stylishly named options such as “Meridian,” “Artisanal,” and “Oxford”). Then go on to customize just about everything else!

For example, remember how we said you can cherry-pick those ornamental line breaks between sections? Vellum provides no less than seven built-in designs, plus the option to upload your own image to use as the “ornament.” The Book Style panel also supplies multiple options for chapter titles and first paragraphs (including various fonts and drop caps), as well as block quotes, verses, and even images.

Past versions of the Vellum software have struggled to incorporate images into the text, but the newest version has more or less cracked the formula. There’s still no viable option for a full spread of custom-placed images (as you might see with photos in the middle of a biography, for example), but you can easily insert in-line images, or a single image that takes up a whole page.

As you switch back and forth among the different styles, Vellum will also display each option in an e-reader preview on the right, so you can get a sneak peek at the final product. Speaking of which, those previews aren’t just for experimenting with Book Styles…

👀 Preview mode

Another helpful feature of Vellum is its Preview mode. Most formatting tools have a preview mode of sorts, but Vellum’s is particularly thorough. It allows you to see how your book layout will look on a wide variety of e-readers: Kindle Fire and Paperwhite, Apple iPad and iPhone, Nook SimpleTouch, Kobo Glo, and Android tablet. Simply click on the tablet icon in the toolbar to select your mode of choice.

You can also preview how your pages would appear in a print book. Vellum definitely shines here, as it has both Draft mode (for looking at the overall text) and Proof mode (for scrutinizing the layout and design). The only downside is that Proof mode can be a bit slow to run. So if you’re using Vellum to preview a print book, you should probably save the “Proof” preview until your very last once-over.

📤 Export capabilities

Finally, we have Vellum’s export capabilities, which match its trusty import capabilities: the app exports smoothly and true to preview. As long as you’ve checked over your book on every kind of e-reader, you should have no trouble. Naturally, it also exports in various file types for ebooks, and different trim sizes for print books.

However, it’s easy to forget that you won’t be able to export files from Vellum without paying for a full package — and you don’t want to frustrate yourself by designing the perfect book, only to realize you don’t actually have the budget for it. So be honest with yourself about what you’re willing (and able) to spend, and weigh your formatting options carefully before you begin this process. Luckily, our next section should help you with that!

Overall pros and cons of Vellum

What Is Vellum

👍 Pros

Vellum Envelopes

Various professional, aesthetically pleasing formatting options with Book Styles.

Can include links to external sources and your other books.

Preview function helps clearly envision the final product, whether it’s an ebook or print book.

No limit to the number of books you can export after you’ve purchased a package — great for authors self-publishing long series, and even has built-in box set capabilities.

👎 Cons

Vellum Software

Much more expensive to use than comparable book formatting tools, such as Apple Pages (free), Kindle Create (free), the Reedsy Book Editor (free), and Scrivener ($45).

Not available for PC — though you can still use Vellum on a PC, if you’re willing to pay for access to a “virtual” Mac.

Doesn’t lend itself well to substantial textual edits. For example, if you write a new sentence to replace an old one, but then want to undo the typing (Ctrl+Z), Vellum will undo each individual letter rather than the whole sentence at once. (This is why, though it can be used as a word processor, we recommend waiting to import your book into Vellum until you have a final draft.)

Vellum Software

The bottom line

Vellum software is a solid investment if you’re planning on self-publishing multiple books, especially if you’ve been dissatisfied with other DIY formatting options in the past. However, if this is only your first book, and/or you’re not sure whether you’ll go the self-publishing or traditional publishing route, it’s best to hold off for now — especially if you’re on a budget, since $199.99 (at minimum) is nothing to sneeze at.

In the meantime, why not check out some free book formatting tools, just to get a feel for the process? (We hear that RBE is pretty cool.) Or if you’re on the hunt for premium writing apps, but don’t quite have Vellum-deep pockets, there are many great pieces of novel writing software that are less taxing on the wallet. Don’t be afraid to try out lots of different options: that’s the only way to find out what’s right for you!

Have you used Vellum to format your books? If so, tell us about it in the comments — and if not, leave a question for someone who has!

[almirahbeautyqueen]

Professional Ceramic Flat Iron 1 Inch [ GLAMPALM ] Dual Temperature for Thick Hair, Salon Grade Hair Straightener Instantly Heats Up in 10 Seconds, GP232 SIMPLETOUCH with Swivel Cord

Professional Ceramic Flat Iron 1 Inch [ GLAMPALM ] Dual Temperature for Thick Hair, Salon Grade Hair Straightener Instantly Heats Up in 10 Seconds, GP232 SIMPLETOUCH with Swivel Cord

Price: (as of – Details) Product Description The SimpleTouch uses patented tilting pad technology, a unique feature that helps evenly distribute heat to your hair and prevent damaging your hair. Experience the smooth heat of the SimpleTouch flat iron with just a single tap of the ceramic Healing Stone pads! Sourced from golden sericite in the Geum-Cheon mountains of Korea, these pads have…

[hazelwander]

Ok. But, for reading fic. I have yet to come up with a better option than the classic eInk style ereaders. I have a rooted first gen Nook SimpleTouch, black and white. It has wifi, Opera browser and Cool Reader. That is all I need to go to AO3, download a fic to my tablet and read it on a smooth and non-eye hurting screen. It was $100 back in '08, and I'm still using it. It's got so much SU, all of Animorphs, etc. You might want to look at other machines but look specifically for eInk or paper-like displays. They're like looking at an actual book and have a goofy high battery life. Obviously used unless you have the money. But see if friends and family have something they don't want anymore. I don't know if you really *need* to root it to download and open .epub or your choice of file, that's just how I roll. Save your eyes. Take your fic anywhere.

do you ever read fanfiction so good you wish it was a book that you could buy and put on some shelf in your bedroom and gaze at sometimes and remember how amazing that motherfucker was instead of having to squint at it on your too bright phone screen at 3 am

[eco-homes]

Have a shelf in your sitting room that looks plain and too simple ?

Just grab some artificial creepers and hang it from the top. Also you can add photograph frames to utilise the blank space giving it a personal touch. If you want to add some colour grab some bright colour photo albums and put them on display. If you dont have photo albums stack up the shelves with you books. The different colours of the books will give that vibrancy you need.

A simple touch can transform your boring shelf.

#interior #design #artificialplant #colourful #elegant #classy #simpletouches

https://www.instagram.com/p/BggjNwql-ff/?igshid=105mdcj98uwl7

[allthinxxfiles]

When 2 souls fall in love,there is nothing else than theYearning 2 B close 2 oneAnother.The presence is felt through a held hand,a voice heard & the sight of a smile.EvenThrough a simpleTouch-LangLeav

[heatherthisandthat-blog]

I like making arrangements in items that the customer can use after the arrangement has expired. This is a really cute mason jar bowl. Delivering birthday wishes on a rainy day here at Central Virginia. #simpletouches #alittleextra #notyourordinaryvase (at Forest, Virginia)

[t-shirt-share-design]

Check this out! Get 10,- for free on your first order. https://share.society6.com/x/HmoNaE #football #tshirtdesign #gameday#simpletouch#transformation#style

[glampalmhk]

♥️[極受專業美髮師使用和推薦的唯一離子夾]♥️ . Simpletouch是世界上第一款以活動性來作感應的直髮夾，只需輕輕開合夾板即可啟動和調節溫度。 Simpletouch "輕觸一按模式"技術使您迅速即時開動裝置，且加熱速度只需10秒.🏎🏎🏎 輕輕一按已即顯示在165°C或195°C這2個可調溫度設置下均勻加熱，另外設有35秒後自動關閉模式，以確保安全.⚔️🛡 . Love hair,Love Glampalm!!! #glampalm直髮夾 #glampalm離子夾 #離子夾 #直髮器 #glampalmstraightener #glampalmflatiron #韓國Glampalm離子夾韓式 #madeinkorea #glampalmhongkong #hairdryer #glampalm香港官方網站 #airlight #mua #bridalmakeup #化妝師 #髮型屋 #美髮工具 #新娘化妝 #風筒 #simpletouch #touchon #gp232 https://www.instagram.com/p/BxhbZzhn6WX/?igshid=8bt6ox8q1sda

[igre300]

kassbrick https://www.gamesonface.com/2018/10/02/kassbrick/a classic brick breaker... many malus ans bonus.... 75 levelsmade for smartphone... test itComments are welcome...very simpletouch screen to throw the balltouch under the racket to start draggingenjoy...

[mahhasokuhou-blog]

【18/2/18】iPhone/iPad値下げアプリ情報　任意のラジオ局の放送を再生できるデジタル／アナログ・ラジオチューナーアプリ「RadioApp Pro」が値下げ！

表記されている値段は記事掲載時のものです。 閲覧する時間によっては価格が戻ってしまっている可能性もありますのでご注意下さい。

【無料（ゲーム以外）】

iRecorder Pro プロ仕様のボイスレコーダー 販売業者 : SIMPLETOUCH LLC ／ サイズ : 21.8 MB ￥360円→無料 ★5（5件の評価） プロ仕様のボイス・レコーダーアプリ:簡単かつ迅速に内蔵マイクに音声データを入力・録音することができ、ネットワークを経由して、音声を転送・管理できます。 数日前に値下げ

あいづちアプリ – トークパートナー 販売業者 : Kazutaka Kikuchi ／ サイズ : 37 MB ￥240円→無料 ★4.5（12件の評価） フレーズトーク・コレクションアプリ：さまざまな“あいづちフレーズ”を収録していて、いろいろなスタイルの感情をトーク・フレーズにて再生することができます。 2018年1月…

[hello-thefatlosshabit-blr]

This week’s challenge is to wake-up 30-minutes early and exercise for at least 20-minutes. Most people that resolve to wake-up early to exercise do it with the vague goal of losing some weight and getting into shape. Those are terrible goals for several reasons. First, they aren’t clearly defined. Second, they don’t contain any emotional intensity, and last, they don’t have any deadline to create a sense of urgency. I want you to wake-up early and exercise because it will prime your mind for peak performance.

This habit has more to do with the effects it will have on your mind, and much less to do with the effects it will have on your body. Most people know that exercise releases endorphin, the body’s homegrown brand of morphine, but what most people don’t realize is that it stimulates the brain.

Regular exercise has been shown to stimulate the production of Brain-derived Neurotropic Factor (BDNF), a protein vital to the health and function of your brain and peripheral nervous system. BDNF has often been described by scientists as “Miracle-Gro for the brain” because it stimulates the production of new neurons. Low levels of BDNF is linked to Alzheimer’s, accelerated aging, poor neural development, neurotransmitter dysfunction, obesity, depression, and even schizophrenia. Nearly every abnormal state of cognitive function is attributed to low levels of BDNF. [1] I am not suggesting that exercise alone will make you smarter; it merely primes you for peak learning. After you have stimulated the brain, you need to take advantage of the newly formed neurons and wire-in some novel information.

After exercising, I like to begin each day by listening to an audiobook or reading a book while I commute to work on the bus. I also begin the workday with 30-minutes of professional reading before moving on to my most important task of the day. I purposely avoid checking email because it conditions you to be reactive. I want to start each day working on what is most important, and self-improvement is a never-ending priority. Researchers at the University of Muenster concluded that learning levels increased by 20 percent after strenuous exercise.[2] Exercise improves learning and brain function. Working out each morning boosts your mental and physical performance.

Exercising each morning is crucial to becoming better. If there is one thing that universally makes people happy it is progress. When we are getting better and accomplishing meaningful things it releases dopamine. Dopamine is the chemical most closely related to long-term happiness. When our dopamine system is activated, we are more positive, excited and eager to go after goals.[3]

Other benefits of regular exercise are more difficult to view under a microscope, but we all know that it improves mood, focus, energy, happiness, and creates a sense of wellbeing. There are unexpected benefits to forming healthy habits. Australian researchers, Megan Oaten and Ken Cheng, found that healthy habits lead to significant improvements in a wide range of regulatory behaviors such as less impulsive spending; better dietary habits; decreased alcohol, tobacco, and caffeine consumption; and fewer hours watching TV.[4]

Daily exercise will naturally improve your physical performance and make daily tasks easier. As you get fitter and stronger, everyday tasks become less effortful. If you are consistent and do it every day, eventually you will become fit. I don’t know how long it will take for you to become fit, but you will become fit. We become what we repeatedly do. If you stay committed to working out daily, you will become fit. I wish more people focused on doing whatever form of exercise they prefer and being more consistent. It is essential that you enjoy your workouts. It is vital you fall in love with the process of getting in shape.

“Pleasure in the job puts perfection in the work.” – Aristotle

When you enjoy your workouts, you’ll naturally be more consistent. Start out slow. Don’t rush or get impatient. Gradually build up the intensity of your workouts, depending on your ultimate goals. Focus on consistency. Consistency is more potent than intensity. Success is all about taking daily action, not sporadic acts of determination. You might not lose all the weight you want to lose, but you’ll be fitter and stronger. After many years of training, I have come to the following conclusions.

If you want to improve mental and physical performance, focus primarily on exercise. If you want to improve your body composition, focus primarily on your diet, energy balance. 

So what type of activity is optimal for stimulating your brain? Research has focused primarily on aerobic exercise because scientists still haven’t been able to teach lab rats to properly execute squats or deadlifts. Their attempts at simulating weight training have consisted of hanging weights on the tails of the rats and forcing them to climb. We don’t know the ideal, but as little as 15-minutes of moderately intense exercise, 60% of your maximum heart rate, appears to be adequate. Optimal stimulation seems to be 70% to 80% of your maximum heart rate sustained for 30 to 45 minutes.

Exercise that requires you to think, like learning to dance, can help stimulate BDNF because you are getting your heart rate up and forcing your mind to learn new movement patterns. Exercising outside, in the sun, also contributes to higher levels of BDNF. We were designed to move and think outdoors, not sit indoors, under artificial lights, in front of a glowing screen. Exercise frequency plays a significant role in the stimulation of BDNF. The more often, the better. Three times a week is sufficient, but daily exercise is optimal. We were designed to move daily. Modern life has sought to engineer movement out of our lives. If you want to perform at your best, you must actively engineer movement back into your day.

Good is not the enemy of great. Find something you enjoy doing because you will be more consistent. I am going to give you a few suggestions, for you to consider; helping you find something you might enjoy. The longer I exercise, the more value I see in each form of exercise. I don’t believe there are any ideal exercise programs. Each type of training has its pros and cons. I like to start each day with 10 to 15 minutes of moderate cardio on my spin bike while listening to an audiobook or motivational YouTube video. Then I finish with 5 to 10 minutes of intervals in the form of shadow boxing, calisthenics, kettlebell circuits, or intermittent sprints on the spin bike. Spin bikes are great. They are simple, offer a low impact form of exercise, require very little space, are quiet, and affordable. Because my spin bike doesn’t have any electronics, I can jump off the bike, shadow box, perform some kettlebell swings, or do calisthenics without the machine turning-off. During my lunch hour, I focus on strength training; completing three to five circuits of three to five basic compound exercises.

To make getting up easier, I charge my phone in my bathroom. It forces me to get out of bed. I lay out my workout clothing and my wireless headphones next to my cellphone each night because I want to facilitate working out. Every minute of your morning is valuable. You don’t want to waste time or energy deciding what to wear or searching for clothing. I immediately put on my headphones and start listening to something inspiring while I get dressed and grab a cup of coffee. While I sit and drink my coffee I read a few pages of my journal to reconnect with my gratitude list, goals, values, insights, etc. After about 10 to 15 minutes I am ready to work out. I grab the sports bottle I always keep in our refrigerator and head upstairs to work out.

If you don’t have a great attitude toward exercise, that’s OK. You can improve it by making a list of at least ten reasons you love to exercise and reading it every morning while you drink your coffee. Here is an example:

1) I love to exercise in the morning because it primes me for a great day. 2) I love to exercise because it improves my mood. 3) I love to exercise in the morning because it increases my energy. 4) I love to exercise because it improves my focus. 5) I love to exercise because it keeps me strong and fit. 6) I love to exercise because it improves my impulse control. 7) I love to exercise in the morning because it makes me feel like I have accomplished something important before I even get to work. 8) I love to exercise because it reconnects me with my body. 9) I love to exercise because it simply makes me feel wonderful. 10) I love to exercise in the morning because it inspires me to live a healthier lifestyle.

You don’t have to do what I do. Do what works best for you. Do whatever type of exercise you enjoy most. As long as it gets your heart rate up, it doesn’t matter. If you haven’t exercised in a while, I recommend you start with taking a 20-minute walk. When you feel ready, you can begin to work in some jogging. Pick a tree or a parked car in the distance, then jog to it. After a while, you can start jogging the entire time. If you cannot walk outside, you can walk inside, and mix in some stair climbing.

If you prefer to workout inside, there are a lot of options. There are tons of No Equipment Cardio Workouts on YouTube. Create a playlist of your favorites.

You could download Perigee AB’s FREE 7 Minute Workout app (Google or iTunes). For a 21-minute workout, you can elect to do three 7-minute circuits.  John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain recommends this app. I like the app because I can do the exercises whenever I need a quick energy boost. A quick 7-minute workout will get your heart rate up, without getting you sweaty. My daughter often does it before going to school to prime herself to learn.

Another alternative to consider is shadow boxing. You’ll need an interval timer. My favorite is the Boxing Timer Pro by SIMPLETOUCH LLC (Google or iTunes). I will listen to music that pumps me up while performing 5 to 20 rounds consisting of 45-seconds of exercise followed by a 15 second recovery. You can vary your exercise to recovery ratios based on your current level of fitness. You can alternate shadow boxing with jumping rope or jumping jacks.

If you would like to incorporate some strength training into your morning workout, you can perform a few simple bodyweight exercises in a circuit every other day. For example:

1)    Inverted Row or Pull-up

A. Inverted row: They can be performed between two chairs, using TRX style straps, or under a table.

B. Pull-up: The Lifeline Power Up Chin-Up turns any door into a pull-up station for less than $15.

2)    Dip (between chairs) or push-ups

A. If you can do more than 20 push-ups with great form, you can make them more challenging by slowing down the negative portion of the movement, pausing, and then explode off the ground as high as possible.

3)    Bulgarian Split Squat (left leg)

A. If you can perform more than 20 repetitions, you can make the exercise more difficult by wearing a backpack, slowing the negative portion of the movement, and pausing before exploding up off the ground (Bulgarian Split Squat Jump)

4)    Bulgarian Split Squat (right leg)

5)    Plank(30-60 seconds)

I would recommend you warm-up for 5-minutes doing some jumping jacks or running in place before performing two or three circuits of the exercises listed above. You never want to lift or sprint with a cold muscle.

Last but not least, you could perform a Kettlebell circuit. Obviously, you’ll need to purchase a kettlebell if you don’t already have one. The general recommendation is a 15-pound kettlebell for women, and a 30-pound kettlebell for men.

Here are two circuits that take approximately 5-minutes to complete. They each consist of 7-exercises. Perform 30-seconds of exercise followed by a 10-second rest interval before beginning the next exercise. Feel free to increase the rest interval to 15 seconds if you feel the need. If you like to follow along to a video, here is the kettlebell workout video that is the basis of these circuits.

Circuit #1

Circuit #2

High Pull

High Pull

Goblet Squat

Figure-8

Kettlebell Swing

Kettlebell Swing

Kettlebell Punch

Kettlebell Punch

Elbow to Hand Plank

Side to Side Planks

Ab Chop-up

V-up

Jumping Jack

Mountain Climber

I have offered these workouts to provide you with a few options. Don’t get too concerned with optimal, be more concerned with finding an activity you will truly enjoy. I want you to enjoy your workouts, so you can enjoy the benefits that working out has to offer: increased cognitive and physical performance, increased vitality, increased focus, improved impulse control, improved mood, improved happiness, and improved physical appearance.

Until next week, good luck, best wishes and best health!

Change your habits, change your life!

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Best wishes and Best Health!

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[1] Anita E. Autry and Lisa M. Monteggia, Brain-Derived Neurotrophic Factor and Neuropsychiatric Disorders, Pharmacol Rev. 2012 Apr; 64(2): 238–258.

[2] Bernward Winter, Caterina Breitenstein, Frank C. Mooren, Klaus Voelker, Manfred Fobker, Anja Lechtermann , Karsten Krueger, Albert Fromme, Catharina Korsukewitz, Agnes Floel, and Stefan Knecht, High impact running improves learning, Neurobiology of Learning and Memory 87 (2007) 597–609.

[3] Susan S. Lang, Dopamine linked to a personality trait and happiness, Cornell Chronicle, October 24, 1996.

[4] Oaten M, and Cheng K, “Longitudinal gains in self-regulation from regular physical exercise,” Br J Health Psychol. 2006 Nov; 11 (Pt 4):717-33.

Exercise in the morning to stimulate BDNF, “Miracle-Gro for the brain,” improve mood & focus. This week’s challenge is to wake-up 30-minutes early and exercise for at least 20-minutes. Most people that resolve to wake-up early to exercise do it with the vague goal of losing some weight and getting into shape.