Plan effective workouts regardless of the weather

I used to let myself get frustrated whenever a sudden change in the weather prevented me from completing a workout routine. Stormy weather would halt my scheduled runs, and heat waves would keep me shuttered indoors out of fear of dehydration. I’d blame my workout misfires on the unpredictability of weather until I realized that there was literally nothing I could do to control it. Once I embraced this concept, I hurried to create workout plans than involved equally rewarding exercises indoors and outdoors. Now my workouts are a little more exciting because I never know exactly what I’ll be doing until I take a look outside. Let me share with you some of the new routines I’ve embraced.

So as I hinted at before, I’m an avid runner and I love to stretch my legs outside whenever I have the chance. But sometimes it’s just not in the cards to have a good run. When it comes to long distance running I’d rather be safe than sorry, particularly amid the many heat waves gripping the US recently. What I came to realize by working out inside was that I was letting other areas of my body down by overemphasizing on running. Record breaking hot days became opportunities for me to work on my core rather than work in an hour of nonstop cardio.

I’ve turned my study into a makeshift workout room where I can practice a variety of exercises. Within the comfort of my own home, I can practice core-strengthening exercises, improve my weight training with free-weights, and work on my pushups. I use a basic exercise ball for most of my core-strengthening exercises. Since I have hardwood floors in my house, I use a large workout mat for most of my exercises, whether they’re sit-ups, pushups, or a few yoga stances. There’s really no end to the potential workouts you can try indoors. I personally stay away from expensive workout machines that promise you a sculpted body in a matter of weeks. I get results using few materials other than my own body.

Also keep in mind that your cardio workouts aren’t relegated to the outside. Although I’ve always known about its cardio benefits, it wasn’t until recently that I actually utilized jumping rope for sweat-breaking workouts. On a typical workout I warm-up jumping rope, workout some core exercises and some pushups/plank exercises and warm down with some jumping jacks and ample stretching. There’s so much versatility to be had with working out indoors, you may never want to go back outside, regardless of the weather. What do you for an effective workout when you’re stuck indoors?

Author Bio:

Stella Walker is a freelance writer of credit score where she writes about topics including credit, debt, investment, bankruptcy.


Cinnamon comes in four main varities; most common: Ceylon “true” cinnamon and Cassia cinnamon. Ceylon is more expensive, lower coumarin levels, usually sold only in specialty stores. Cassia is cheaper, higher coumarin levels, sold in supermarkets in North America. Coumarin can cause damage to liver; tolerable daily intake (TDI) is 0.1 mg coumarin per kg body weight. (BfR) (About)

Research indicates safety up to 1g of Cassia cinnamon per day (instructables). Fortunately, as little as just 1/2 teaspoon of Cinnamon per day can lower LDL cholesterol. (cinnamon-extract)

My advice: Add 1 teaspoon of Ceylon “true” cinnamon to your morning shake. Note: pregnant women should avoid excessive amounts of cinnamon and shouldn’t take it as a supplement primarily due to effects of coumarin and cinnamaldehyde levels in cinnamon powder capsules.

40 Quotes by Friedrich Nietzsche

Friedrich Wilhelm Nietzsche (October 15, 1844 – August 25, 1900) was a 19th-century German philosopher, poet, composer and classical philologist. He wrote critical texts on religion, morality, contemporary culture, philosophy and science, displaying a fondness for metaphor, irony and aphorism. – Wikipedia

Continue reading 40 Quotes by Friedrich Nietzsche

How To Write a Thank You Note

I believe we all like to feel appreciated. Despite feeling appreciation towards someone, we often skip communicating our gratitude. The effort necessary to fill out a template like this to express your appreciation is a bargain deal for making someone feel valuable. This particular template was generated from a series of thank you messages I’ve received and witnessed over the past couple years. Try using this template to write thank you notes to the people in your life whom you appreciate:

I want to thank you for…

. I really appreciate your… [specifics, genuine, personal]. Thank you!

For example:

I want to thank you for helping me today. I really appreciate your taking the time to sit and speak with me about my rock and a hard place. Thank you!

mnmlist: paring ideas

mnmlist: paring ideas

As minimalists, we often talk about paring down possessions, and sometimes paring down what we do. But what about what we think?

Is there any use in paring down thinking? I’ve found myself doing this over time, in many areas.

My ideas about exercise have been simplified over the years. I used to worry about the ideal mileage, percentage of increase in mileage, intervals, reps and sets, weights and progression, lifts, workouts, programs … it was very complicated. But as I’ve learned more about fitness, I’ve dropped most of those ideas. I now know that none of that matters much, as I’ve let go of specific fitness goals. Now I just try to move on most days, and have fun doing it. I’ve dropped ideas about schedules, about programs, about loads and goals. I’m left with the simplest of ideas.

Same applies to diet. I used to worry about not eating grains, or soy, or processed foods, or fruits, or chemicals. Should I eat quinoa or steel-cut oats or amaranth or chia seeds or bulgur wheat or buckwheat? I used to count calories. Now I just try to eat real plant foods most of the time, and am mindful of my eating. It’s simpler this way.

About writing: I worried about structure and voice and style and terseness and grammar and schedules and tools and reading the best authors and the snowflake method and editing and much more. Now I just write when I’m inspired, and I let it flow.

About work: I worried about productivity and goals and action items and meetings and paperwork and the Pareto principle and the perfect desk and the perfect computer setup. Now I use simple tools, and do what I’m excited about.

The same is true of anything I’ve done. About finances, I just spend less than I earn, and have my bills paid automatically. About my site, I just write and publish and forget about comments and ads and stats and social networking. About my social life, I just meet with a friend and try to be present. I could go on all day, but you get the point.

When we start out with something, we usually will try everything. But as we learn, we can pare down ideas that we find out don’t matter. We’re left with the essentials.

Heart Attack Grill

Heart Attack Grill? Bahaha. “If you weigh more than 350, you get to eat for free.” 1:06 waitress runs into surgeon, lol. Grill owner, John Basso, “Politically incorrect food villain.” “We’re gonna kill ya, but enjoy it.” Gluttony, 7 Deadly Sins. Next one in Dallas, TX; where in Arizona is this one? “…Founding Fathers fought for my right to be as stupid as I wanna…” Bahaha, wheelchair. Wow.

This points at an interesting point of conflict between some forms of “enjoying your life” and health. I’m the last to say longevity is a worthy goal, but this is a bit much. Most simply, I wonder if any of these people have ever felt the joy of a clean system, of high energy levels, of physical capability at a park playground and on mountain trails and in a lover’s arms. For now, I choose flagstands and backflips and gymnastic love over obesity, but as always, to each their own.

Off Balance On Purpose by Dan Thurmon

Dan Thurmon: Off Balance On Purpose

We long for a sense of balance, a sense of completion, a sense where all of our efforts even out. Life balance is a concept that is intriguing, desireable, and I believe completely unrealistic. You will never achieve perfect balance, and neither will I which is why I’ve given up. And I am no longer living my life on balance. I’m living off balance on purpose…

Off balance is reality.


  • Embrace uncertainty.
  • Those who are creating transformations are leaning forward into the changes, initiating…
  • If you think what you are doing is hard, try something harder.
  • If you live your life thinking you’re finally going to get to a certain level where you have peace and contentment, you will be forever frustrated. The only way to find peace and contentment in life is to find it in the process of living.
  • Take the stage with a little bit of uncertainty.
  • Take chances; make mistakes.
  • Success in life and in business is not determined by your circumstances or your ideas or even your vision; it’s about your action. If you action is not congruent with your words, it doesn’t really matter what you say.

God is in the Neurons

This is easily my favorite video of the year. As if a video about psychology and collective consciousness that mentions quantum mechanics isn’t good enough: Some of the topics are hauntingly relevant to difficult discussions I’ve been having with friends and family recently. Nearly all of the concepts validate the theories and suspicions I’ve built on my own ignorant intuition over the past couple decades. This video gave me waves of existential appreciation that I can only describe as low rolling cry giggles somewhere just below my heart that echo through my head and usually give me goosebumps. Turn down the lights and full screen this one.


  • human brain, one hundred billion neurons (100,000,000)
  • neuroplasticity
  • any talent or skill via training
    Part 1: Social Neuroscience

  • neurotransmitter: norepinephrine – triggers defensive mindset
  • limbic system
  • politics of fear
  • appreciation -> dopamine neurotransmission -> empowerment, self-esteem
  • self-esteem, self-belief -> neurotransmitter: serotonin
  • dopamine and serotonin
    Part 2: Mirror Neurons & Consciousness

  • normative social influence – basic human need to “fit in”
  • Our moral and ethical compass is almost entirely forged by our environments.
  • empathetic mirror neurons – connect us to other people, allowing us to feel what others feel; allows self-reflection
  • We are in a constant duality between how we see ourselves and how others see us.
  • When we are self-aware, we can alter misplaced emotions because we control the thoughts that cause them.
  • Self-observing activates the self-regulating neo-cortical regions of our brain, giving us incredible control over our feelings.
  • rationality and emotional resilience strengthening
  • random reactions and lack of self-awareness causes frustration
  • backward rationalization
  • parallel distributed system
  • “There is no specific center of consciousness, the appearance of a unity is, in fact, each of those separate circuits being enabled and being expressed at one particular moment in time. [ – Joseph E. LeDoux]
  • direct modifications to brain: hemisphere separation, effects on perception
    Part 3: God Is In The Neurons

  • voltage, ions, electrical signals, waveforms
  • brainwaves: alpha, theta and gamma – task groups
  • Optimal information transfer when neural activity is synchronized.
  • Cognitive dissonance is the frustration caused by simultaneously holding two contradictory ideas.
  • Will is merely the drive to reduce dissonance between each of our active neural circuits.
  • Nature tries to ‘resonate’ with its environment and has evolved to become self-aware. (Sentience)
    Part 4: I am Athene

  • The mirror neuron does not know the difference between it and others
  • left hemisphere – coherent belief system, continuity
  • right hemisphere – counter-balancing with constant challenge to status quo, attempts revisions of world view
  • The convergence of neural interaction expresses itself as consciousness.
  • At every moment, we are, in fact, a different image.
  • When we use our mirror neurons to look at ourselves we may construct the idea of identity.
  • We are equally the result of cerebral hemispheres interacting electrochemically, as we are of the senses connecting our neurons to other neurons in our environment.
  • Nothing is external. I love this.
  • Over time, the neocortical regions evolved to permit the modulation of primitive instincts and the overriding of hedonistic impulses for the benefit of the group.
  • Our selfish genes have come to promote reciprocal social behaviors in superorganismal structures, effectively discarding the notion of ‘survival of the fittest’. This is ridiculous; ‘survival of the fittest’ still applies but now applies (as it always should have) to superpositions of all organisms and superorganismal structure.
  • selfish tendencies
  • flawed paradigm of identity
  • What we are: a momentary expression of an ever-changing unity with no center.
  • The psychological consequences of this as an objective belief system allow self-awareness without attachment to the imagined self, causing dramatic increases in mental clarity, social conscience, and what’s often described as ‘being in the moment’.
  • narrative, diachronic view on life, to establish moral values
  • alternative: more accurate, ethical and meaningful paradigm
  • traditional tendencies: towards dysfunctional processes, compulsive labeling, imposed expectations
  • practical labeling is acceptable
  • By psychologically labeling the self as internal and the environment as external, we constrain our own neurochemical processes and experience a deluded disconnection.
  • growth, happiness, fulfillment, not being labeled
  • acceptance, without judgement, acknowledgement, accept rationally verified belief systems
  • Stimulating this type of neural activity and interaction alleviates the need for distraction or entertainment and creates cycles of constructive behavior in our environment.
  • obesity, smoking, emotions, ideas, electrical signals of neurons, synchronization
  • We are a global network of neurochemical reactions. And the self-amplifying cycle of acceptance and acknowledgment, sustained by the daily choices in our interactions, is the chain-reaction that will ultimately define our collective ability to overcome imagined differences…

  • quantum mechanics, reality, probabilities instead of certainties, anything is possible, pattern recognition, bias, clarity, reasonability
  • By observing this process, we expand our awareness and enhance our free will.
  • With openness and skepticism, the key principles of the scientific method, we don’t need decades of trial and error to sort out which of our convictions may be improbable. The question is not whether our beliefs are right or wrong, but whether or not being emotionally attached to them is more or less likely going to benefit us. There is no such thing as a free choice while being emotionally attached to a believe system. The moment we are self-aware enough to realize this, we can truly work together to figure out the real odds of what will benefit us the most.Reread this until your head explodes and you remember what it felt like to be a child in full optimism and appreciation for this world and our potential as a human race.
Scientific Research & Self-Development Activism