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How To Become A Morning Person

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morning person

Becoming a morning person seems difficult for most. We are repeatedly hitting the snooze button when it’s time to take on the tasks of the day. For most people, this scenario represents the reality of their mornings. Mornings do not have to be miserable, hurried affairs that contribute nothing to our holistic wellbeing. Waking up early and being productive in the morning gives you an edge over ‘the other guy’ who starts working later in the day. It enables you to get a head start on the day’s tasks, and set the rest of your day up for productivity and success. With a few lifestyle and behavioral modifications, you can be well on your way to becoming an early riser.

Eat healthy

Having energy in the morning is connected to diet. Foods high in refined sugars, animal protein, and saturated fats cause insulin to spike and crash in the body. These cycles of high and low insulin take some blame for the post lunch energy crash most people experience. Insulin levels can be held more steady by consuming whole grains, whole fruit, vegetables and nuts and seeds. These foods will keep your energy at a constant level through the day, and will help you feel more energized in the mornings. Additionally, avoiding caffeine in the late afternoon, and sugar before bed will allow you to have better quality sleep.

Exercise regularly

Working up a sweat a few times a week will increase overall energy levels and make getting up early easier. Exercising in nature is particularly beneficial due to its mood boosting potential. One popular exercise routine is high intensity interval training (HIIT). This time saving workout is perfect for busy entrepreneurs. However, the best exercise in one that you can stick with, so if HIIT is not for you, do not worry.

Drink lots of water

Exhaustion often goes hand in hand with dehydration. Contrary to popular belief, you don’t have to drink 10 glasses of water a day, but you should drink water when thirsty or tired. Adding fruits to water can add a boost of electrolytes without refined sugars that will help boost energy. However, avoid drinking a lot of water right before bed, because this will disrupt your sleep with frequent bathroom trips during the night.

Keep your room cool

Keeping the thermostat anywhere between 65 and 72 degrees will improve quality of sleep and will make getting up early easier. A cool room facilitates a drop in body temperature, a necessary component to falling asleep.

Set a sleep schedule and stick to it

Determine the ideal hours of sleep you need, your target wakeup time, and then work backwards to determine what time you should go to bed. Going to bed at roughly the same time everyday is essential to becoming a morning person. The average time it takes for people to fall asleep is about 14 minutes, so factor this into your calculation. Sleep cycles on average last 90 minutes and you should aim to wake up between sleep cycles to feel refreshed. Apps like Sleepytime will automatically produce alarms at 90 minute intervals, with 14 minutes added to the time you go to bed to help you determine the ideal time to set your alarm.

Don’t hit the snooze button

Hitting the snooze button multiple times in the morning disrupts valuable sleep time, and decreases the quality of your sleep. If you must have a ‘snooze’ button, set 2 alarms one and a half hours apart coordinated with your sleep cycle. Set one as your ‘ambitious’ alarm and schedule some task to do during the extra 90 minutes you would receive in the morning. Tasks that require focus are good to complete in the morning to due to minimum distractions from social media and messages. This may be one of the biggest changes you can make to become a morning person.

Avoid starting text conversations near bedtime

The blue light from your electronic device will disrupt your body’s internal clock tricking it into believing the sun has come up already and making you feel more awake rather than sleepy. Also, it can be difficult to end a lively text conversation because it can seem impolite, especially if you have an early bedtime set in your sleep schedule that the friend may not respect as much as you do. A better way to catch up with friends is actually talking on the phone since this minimizes the blue light, and makes it easier to end a conversation.

Use white noise

White noise is effective at creating quality sleep because it is calm, repetitive, and boring. It minimizes auditory distractions while asleep. Especially if you live in the city, car horns and other noise distractions can disrupt quality sleep and wake you up several times in the night.

Ultimately becoming a morning person has to do with improving sleep quality, increasing energy levels, and creating consistency with your daily routine. Getting work done in the mornings, and creating good habits will set the rest of your day up for success, and will give you a competitive edge. A habit is formed with approximately 30 days of repetition. Getting up early will be difficult for the first few days, but eventually your body will adapt, and after 30 days it will become effortless.

Aaditi Tamhankar is a student at the University of Pennsylvania Wharton School of Business. In her free time she can be found cooking healthy food, running, and watching too much Youtube.

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10 Super Foods You Need To Add To Your Diet Today

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Super foods are named because of their abilities to fight diseases and deliver nutrition, but do not contain as much calories as other foods. Many health brands are known to carry different kinds of super foods. However, to beginners the different and oftentimes exotic sounding foods all seem confusing and are sometimes expensive. If you don’t have any idea about super foods, it can be hard to know where to begin. Luckily, you don’t have to wade through different kinds to find out which ones are the best. Check out these super foods that you need to add to your breakfast smoothie or meals today.

Chia Seeds

Are some of the best smoothie staples. It’s not hard to eat them. you can simply to your favorite smoothie recipe and you’re set for the day. They are rich in omega-3 fatty acids which can help improve brain function and healthy heart.

Coconut Oil

Can be great oil for you if you’re looking to lose weight. The high fatty acid content of this oil can help boost your metabolism to help melt fat faster. One teaspoon of coconut oil in your breakfast smoothie can help you look slimmer over time.

Flax Seeds

Are high in omega-3 fatty acids and fiber. Omega-3 and fiber can help boost cardiovascular health, immunity and joint function. Fiber can also help in eliminating toxins from your body. Add 1 teaspoon to your favorite breakfast smoothie.

Goji Berries

Have more than 20 vitamins and minerals. They have been used in Asian culture for centuries to improve eyesight, balance hormones and fight viruses. Add ½ cup of goji berries to sweeten your smoothie.

Spirulina

Does not taste delicious but it is rich in omega -3 fatty acids and protein. Use two teaspoons of spirulina in your daily smoothie.

Cacao Powder and Nibs

Make a very delicious chocolate smoothie. These antioxidants can help boost your immune system so you can fight flu, colds and cough faster. Add 2 to 4 teaspoons of cacao powder in your daily smoothie and top with nibs for warm chocolaty goodness.

Avocado

Can be eaten as a fruit or you can make them into guacamole. This fruit contains 20 vitamins and minerals and can make your smoothie extra creamy. It is loaded with hearth healthy fats and keep you feeling fuller longer.

Leafy Green Vegetables

Like kale, chard, beet greens, collards and spinach are rich in chlorophyll which is a really powerful antioxidant. Eating lots of green leafy vegetables will not only boost the immune system but also make you feel fuller.

Bee Pollen

Is one of the mightiest super foods unless of course if you’re allergic to bees. Bee pollen has 96 different nutrients and is an amazing source of energy. Eating bee pollen can also help decrease seasonal allergies. Eat it plain, add to your breakfast smoothie or toss it in with your salad to enjoy.

Camu Berries

Have more vitamin C than any other fruit or vegetable you will ever eat. Camu berries come from Peru and have been linked to better immune systems and better skin. Its tart taste goes well with different kinds of fruit making it easier for you to add to your daily smoothie.

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10 Side Jobs To Make Extra Money

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The economy has been unstable lately and every penny counts. Many of us already know why it is important not only to keep track of spending but also to have money for “rainy days” too. If you’re interested in ways to make extra money on the side, we have 10 examples you can check out.

1. Blogging

Blogging is one of the best ways to earn a few extra bucks on the side. Drop by ProBloogger.net for legitimate blogging jobs. You can also Google for blogging jobs if you can’t find jobs that suit you on the website. Once you find a blogging job, you can start writing immediately. It’s best if you find a field that you really like to make the job more fun for you.

2. Pet Sitting/Baby Sitting

This job is not just for teenagers but for adults too. Parents and pet owners need a time out from their children and pets from time to time and that’s where you come in. Some adults scoff at this kind of job, but money is money no matter how you earned it.

3. Online Bridesmaid

Saying “I do” is big business and by being an online bridesmaid you can also have a slice of the pie. Websites like Bridesmaidforhire.com provides professional services to brides ranging from just hanging out to helping to organize the bridal party. But don’t worry because the job is usually handled through emails and social media. You are basically there to help or to hold the bride’s hand.

4. Affiliate Marketing

Earn extra money through commission by joining affiliate programs. Businesses are always looking for new customers and will be very happy to give you commission every time you refer a customer to them. Whenever a customer clicks your personal affiliate link, you earn extra money when they make a purchase. You can join multiple companies at once or market different products simultaneously. Check out ShareaSale, Affilorama and Rakuten Affiliate Network.

5. Tutoring

You might have skills that you are able to teach like algebra, music or foreign language. Tutoring is very flexible because you can do it online through video chat or through personal meeting. Find clients through sites like Craigslist or post your services there. You can be flexible with your rates or tutor multiple students at once.  Tutoring is not only a great way to meet new people but also to help them too.

6. Sell Stuff on Ebay

You can make extra money from your old stuff by selling them on eBay. Many of us have clothing, gadgets, shoes or kitchen appliances we seldom use. Instead of letting them gather dust, you can make extra money off them by selling them online.

7. Bartender or Server

One of the best things about the service industry is the flexible hours. If you prefer to be a server, you can schedule shifts before or after your job. Bartenders usually have the late shift which is great if you don’t mind working into the night.

8. Sell Your Skills

You can sell your skills by freelancing. Sites like Fiverr, Upwork and People Per Hour are great platforms for people with different kinds of skills. You can find all kinds of work if you’re an accountant, CAD operator, writer, researcher or web developer.

9. Rent Your Parking Space

It’s not really a job, but if you have a parking space in a busy city; you can make a few extra bucks a month when you’re not using it or when you’re on vacation. Make extra cash by letting other people park in your spot in cities like Chicago by going to ParqEX. ParkingSpotter is a nationwide service while SpotOnParking serve major cities in the US.

10. Consulting

Help other people solve their challenges by becoming a consultant. The Second Shift and Hourly Nerds are good examples of websites that address the needs of highly skilled professionals seeking in demand talent. If you have marketing skills for example, you can serve as a consultant for people on Hourly Nerds looking for expert guidance. It is a good way to make extra money while staying at home.

These jobs are for everybody looking to make a few extra dollars on the side. They are great opportunities not only for full-time workers but for students, moms and people who don’t have jobs.

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Lifestyle

10 Fitness Challenges To Try For A Better You

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Fitness challenges

With the arrival of a new year, everyone gets ready with some new resolutions to better their lifestyle and get rid of the negativities. If you are already eating healthy and exercising regularly for a fit body and mind, you should now be ready for some fitness challenges. The sole purpose of the fitness challenge is to motivate and educate you in the journey to achieve a ‘better you.’

1. Slim down with walk-run plan

If you have been eating right and working out regularly, now you can start with a new routine to maximize your weight-loss results. The walk and run plan helps burn your extra calories and add variety to your cardio routine. The walk and run program is easy to follow and perfect for all fitness levels. This program combines brisk walking, intervals, and jogging. Twice a week, you should concentrate on cross training like swimming or cycling to give your body some relief and prevent boredom.

2. Detox your body

Your body is not designed to cope with oodles of junk food, alcohol, and stress. If you want to feel fit and young, you need to detox your body. You need some supplements to boost energy levels. You should take Vitamin C supplements to help the liver to break down the toxins. You should increase the intake of Vitamin B for the complete well-being of your body.

3. Feel motivated

The first of many fitness challenges is to motivate yourself. Think about the benefits of a new diet regime and exercise routine. At the beginning of a new year, you should make a resolution to make yourself fit, healthy and confident. Think about the healthy glow your fitness routine can bring to your skin and hair and you will instantly feel motivated to adapt a better lifestyle.

4. Pack your lunch

Time to skip those extra lattes and burgers. If you want to slim down and burn those extra calories, start carrying your lunch and two healthy snack boxes to your office. Pack chopped celery, cucumber, carrot and a little hummus for your daytime snacks. You can also carry some seasonal fruits for the afternoon cravings. A lunch box should consist of healthy carbs, lean proteins, and fresh vegetables.  Of all the fitness challenges, this one is the most delicious and easiest to do, and also packs the most punch.

5. Begin with light activities

Are you too tied up with work? Shed those extra kilos by doing some light physical activity. When you start following a fitness routine, you feel motivated to try some more activities. Yoga workouts are ideal for people with hectic work-life. Buy some yoga DVDs and start following them meticulously.

6. Strength training

Strength training for 2-3 days a week can give you a well-toned and strong body. Download a fitness app on your smartphone and start your strength training at home.  You might want to try the other fitness challenges first before taking this one on.

7. Proper relaxation

Sometimes you should give yourself a break from rigorous workout routine and low-calorie diets. To stay healthy and fit, you can book a relaxing massage session. It can give your muscles proper rest. Your mind will feel relaxed.  If stress is a major issue for you, make sure you check out this article here on how to deal with stress properly.

8. Learn a new skill

You can feel bored and unmotivated to try the same workout routine for months. You can try Zumba or join a high-intensity combat club. You may feel motivated again to reach your fitness goals.

9. Getting enough sleep

Getting around 7 hours of sleep every day can keep your body refreshed and alert. Once you get enough sleep, you feel motivated to do your exercises regularly. You should develop a consistent sleep schedule to aid in your weight-loss goals.

10. Keep yourself hydrated

You need around 3 liters of water every day to keep yourself hydrated. Water flushes out the toxins and carries vital nutrients to your cells. Lack of water in your body can lead to fatigue and you may feel too exhausted to begin any kind of physical activity.

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