Hat Toss » Health

The Secret To Power Napping

Jennifer Cardona — Tue, 24 Jul 2012 18:57:07 +0000

Counter to popular belief that napping makes you a lazy couch potato, research shows that power napping is more than beneficial to our health. Learn how to fight drowsiness, find the best way to take naps, where to take them, and how they are advantageous to our mental and emotional health.

Siesta anyone?

Perhaps the last time you took a nap was when you had a nasty flu. You woke up, called in sick, filled your tummy with broth, and slept throughout the day, waking up to feel much better than you did that morning. This type of napping is quite different than the planned power-napping that revitalizes your brain.

Napping fall into three distinct categories:

People that nap before they actually become tired take Planned Naps. These naps allow people to stay up later than their actual bedtime.
Ever felt so sleepy in the middle of the day that you could hardly keep your eyes open to write your term paper? That type of drowsiness calls for Emergency Naps.
You’ll find that some people use the technique of Habitual Naps, where they train their brain to take a nap at the same time each day.

Research from NASA shows that astronauts and pilots that took 26-minute naps displayed increased signs of performance by 34% and alertness by 100%. But be weary of napping for too long though, as sleep inertia can make one feel drowsier than before since you enter into a deeper level of sleep. That is because instead of just entering into the first and perhaps second stages of sleep where you begin to relax, longer naps allow people to fall into the third and fourth stages of sleep that are harder to wake out of.

Why You Should Nap

The benefits of napping outweigh the disadvantages. Here are six convincing reasons why you should seek some shut-eye during the day.

According to the National Sleep Foundation, 20- to 30-minute naps restore alertness, reduces the frequency of errors or accidents, and enhances performance without making you feel spacey when you wake up.
Napping combats exhaustion and relieves stress by flooding your brain with serotonin, the neurotransmitter that improves your mood.
Napping decreases your risk of heart disease, stroke, irregular heartbeat, high blood pressure, and other cardio vascular diseases. It also gives your body time to heal.
Frequent napping aids in weight loss by decreasing your desire for sweets and increasing the production of growth hormones that reduce body fat.
Just a few minutes of shut-eye allows your creative juices to start flowing, giving you the boost you need to come up with innovative and inspiring ideas.
From Thomas Edison to Salvador Dali, you’d be surprised at how many inspirational people nap (and you wouldn’t call them lazy sloths).

Napping Tips

You might think that napping at work would give your boss the wrong impression, but there are ways around the stigma. You work hard, so why not rest when you need it.

Be consistent.At first it may be very difficult to shut your brain off, as brain chatter commonly inhibits napping. But a schedule will regulate your circadian rhythms. After time, you will notice that it becomes easier to just relax and take some time out for you.
Set the right environment. If you can nap in your office, shut off the lights and your computer monitor. Consider buying a sound machine with white noise to drown out distractions. Keep a light blanket in your desk and use it to help regulate your body temperature. If you can’t nap in your office, try your car or an unused space in your building.
Don’t hit snooze. You’ll be tempted to sleep just a bit longer, but avoid it. As soon as that alarm goes off, get up immediately. Turn on the lights. Do some jumping jacks. Engage in any activity that gets your blood pumping for 30 seconds. You’ll feel rejuvenated and ready to attack the second half of your day.
Drink caffeine before you nap. Yes, you read that correctly. It takes caffeine about 40 minutes to take into effect, just enough time to get a power nap in. When you wake up, the caffeine will have hit your bloodstream. It’s the perfect combination to boost your energy levels.
Don’t nap too late. Most people begin to feel tired after lunch. This is a great time to nap, as it separates your work-day. Napping earlier in the day gives you enough energy to withstand the remaining hours without disrupting your nighttime rest.

Now that you know the value of napping, kick your feet up, take a load off, and shut your eyes for 20 minutes. You won’t regret it when you wake up.

Get Fit Without Paying For a Gym Membership

Jeffrey Trull — Mon, 23 Jul 2012 19:36:50 +0000

When you think about exercise and getting in shape, is your first thought “I better hit the gym!”? Perhaps your excitement lasts for one or two gym outings and then dies down.

If you’ve felt this way, you’re not alone: 80 percent of the 40 million Americans that have bought gym memberships aren’t using them according to Medical news today. That’s a lot of money to waste when you’re getting zero from your investment.

Luckily, there are many others cheaper and more effective ways to get and stay in shape without buying into the gym. Here are a few examples to test out.

Home Workout DVDs

Home workouts aren’t just for spandex-clad aerobics nuts or hoping to quickly get better abs or buns. These workouts are structured for all types of goals, whether it’s losing fat, building muscle, or improving cardio. For less than a price of a few months’ gym membership, you can work out from home and get incredible results.

Home workout DVDs offer many advantages over choosing the gym, like:

Convenience of exercising from home. If you find yourself struggling to get up early to head to the gym before work, or lacking the motivation to make your way over after a long day at the office, home workouts take the hassle of travel out of the equation.
Structured workouts without a trainer. This takes the guesswork out of which exercises and when, and frees you from the cost of hiring a trainer to guide you every step of the way. If you feel like you’re never sure about how to work out, these systems will make it easy on you. Just follow the calendar, show up at your TV, and pop in the DVD.
Low, one-time cost. Workout DVDs are pretty cheap, ranging from $50-$200 for some of the most popular options. You won’t have to worry about canceling a membership later. In addition, there’s typically little equipment required, and you might already own some of it.

Some examples include P90X, which focuses on lifting weights and building muscle. If you’re more focused on losing weight, Turbo Jam might be a good option for you. Whatever your needs, there’s bound to be a program that will work for you.

Races and Competitions

If you’re lacking motivation or the money to go to the gym, a good alternative is signing up for road races, triathlons, and other competitions that don’t require a gym to train.

Running requires no equipment and can be done almost anywhere. To train for a 5k, all you need is a pair of shoes and a place to run. If you’re interested in a longer race or a marathon, you can find free training guides online that will take you through the process.

If you’re bored with just running, many athletes have taken up extreme races. Check out Tough Mudder, a “hardcore 10-12 mile obstacle courses designed by British Special Forces” that continually tours around the globe. Others have found fun and fitness at Run For Your Lives, a 5k run where “ you’re running from brain-hungry, virus-spreading, bloody zombies.”

No matter what the event, these types of activities and the training it takes to complete them will surely keep your body in stellar shape.

Fitness Blogs

There’s no shortage of fantastic and free content on the web, including fitness blogs. You can get some truly great workout guidance completely without cost.

On Nerd Fitness, Steve Kamb teaches you how to “level up your life.” Steve’s approach is to help normal people get fit by interjecting fun to your workout with superheroes and video games. You can find even more motivation by teaming up and getting encouragement from others in the Nerd Fitness community.

There’s no shortage of other sites out there to choose from, and there are different approaches for everyone. For more options, check out this list of 60 fitness blogs on Greatist. No matter what your interests and motivations, there’s probably a fitness site out there for you.

Intramural Sports

There’s probably no more effective way to stick with workout than making it into a hangout with friends. A great way to do that is intramural and social sports.

In New York you can join the NYC Social Sports club and join teams for dodgeball, kickball, soccer, cornhole, and more. Team up with friends or meet new people and compete in fast-paced, gym-class style sports to have a blast and get a great workout, too. Similar options now exist in other cities, too, so check in your local area.

Afterwards, you can go out and enjoy a drink with your friends after hard-fought competition on the court or field.

Eating Healthy at Home

Getting and staying fit isn’t just about working out. You need to eat healthy, too, or you might be wasting your time working out in hopes of getting the body you want.

Of course, the best way to do this is to learn to prepare healthy meals yourself from home. You can find recipes that are a great combination of healthy eating and getting in shape at Eating Well or No Meat Athlete. If you do your grocery shopping right, you can enjoy these tasty and healthy meals inexpensively from home.

Hack Your Life for Fitness

Living without a gym doesn’t mean that exercise has to get complicated. In fact, it can make getting in shape even easier. To make things really simple, figure out how you can work exercise into your everyday life.

Can you walk or bike to work instead of driving? Can you take to the stairs instead of riding the elevator? These steps don’t have to require a lot of energy or effort but a few small changes can still have a big impact.

Lifehacker has even more fantastically simple ways to squeeze in more opportunities to exercise into every day of your life.

If you’ve been inspired by these options, get rid of that gym membership and give something else a try.

What You Need to Know About Calories

Jennifer Cardona — Mon, 23 Jul 2012 19:35:52 +0000

Calories are infamous for having a bad reputation. It’s as if they are the sole culprit behind weight gain and failed diets. Ask a person what they know about calories, and a common response would be that too many calories are harmful to your health. While this has some partial truth to it, calories do much more for us than we give them credit for.

Calorie Facts

What is a calorie, you ask? Put simply, a calorie is a unit of energy. This unit of energy can be used to measure not only food but also how much energy an item contains. For example, one gallon of gasoline has about 31 million calories. Calories provide humans with the energy needed to exist, just like we need air to breathe. Without calories, all of our metabolic processes (like breathing, moving, cell repair, and cell growth to name a few) wouldn’t have any fuel to function.

The measure of a food’s potential energy level can be measured by its mass, or weight. Carbs contain 4 calories per gram, protein 4 calories per gram, alcohol 7 calories per gram, and fat 9 calories per gram. Nutrients like vitamins and minerals, and h20 do not supply calories.

Calories from solid fats (like butter, milk fat, beef fat, and shortening) and added sugar (like those found in soft drinks, candy, and pastries) provide you with no nutritional content and are filled with empty calories. Think of it this way, you could guzzle down a can of orange soda that is filled with added sugar and lacks nutritional content or you could sip on a small glass of orange juice and reap the benefits of vitamins and minerals (albeit some natural sugars). Choose your calories wisely, as empty calories count for big losses in gaining important nutritional content. A good rule of thumb is if the food product is processed, it is probably filled with more empty calories than necessary.

Understanding the Math and Science Behind Calories

When you read a nutrition label, the daily intake values are based on a 2,000-calorie diet. This generalization for the average person (not a recommendation) costs people hundreds of unwanted calories because the data is misinterpreted. Since each individual person needs different levels of energy to function, we all need varying quantities, particularly if we are trying to lose weight or maintain the same weight.

To find out how many calories you are supposed to consume, there are a few factors to consider.

Basal Metabolic Rate (BMR) – the amount of energy your body needs to function at rest. This is determined by your age, weight, height, diet, and exercise habits.
Active Metabolic Rate (AMR) – the number of calories you normally burn in one day
Level of Physical Activity – how many calories your body burns for all activities you perform (yes, that includes vacuuming the living room)
Thermic Effect of Food – the amount of energy your body uses to digest food

Online Calculators

Find your BMR by using the Harris-Benedict formula.Adult Male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) – (6.8 x age in years)
Adult Female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) – (4.7 x age in years)
Determine which physical level of activity best matches your day-to-day lifestyle.
- Sedentary Physical Activity Level – Do you sit at a desk all day or do work that requires you to be seated for most of your work day? If yes, your score is 1.1.
- Light Physical Activity Level – Are you on your feet for half of the day? If yes, your score is 1.2.
- Moderate Physical Activity Level – Are you on your feet for most of the day, with very little sedentary breaks? If yes, your score is 1.3.
- High Physical Activity Level – Do you perform physical laborious tasks all day (carpenter, construction worker)? If yes, your score is 1.4.
Find out how many calories you burn during exercise. Most people tend to overestimate how many calories they burn (we like to be lofty). Use this chart to help you determine your exercise expenditure.
To find your AMR, take your BMR and multiply it by your physical level of activity score. Then add your exercise expenditure. This number tells your total energy requirement for each day.

For a quick calculator, or to compare your math with an online calculation, see the Mayo Clinic’s Calorie Calculator.

Example: According to these formulas, I currently need roughly 1,953 calories to maintain my current weight. Suppose on a single day I consume 2,000 calories. I have consumed 47 more calories than my body has expended. Regardless if these calories came from protein, carbs, alcohol, or fat, my body will take these calories into a reserve and store it until needed for energy. For every 3,500 extra calories stored, my body gains one pound of weight. Conversely, for every 3,500 calories as a deficit, you lose a pound of weight (you also lose some muscle and tissue as well).

For more information on reducing the amount of calories in your diet, see this calculator on calorie deficits.

Knowing Your Caloric Intake

You know how much cash is in your wallet, right? Well, you should also know how many calories you consume in a day. This information helps you make better decisions about what you choose to eat, the quantity of how much you eat, and makes you aware of the nutritional value of your food. Most of us know what is unhealthy right off the bat (that bag of chips you ate with your sandwich was probably more than one serving). But sometimes there are hidden calories in foods that we believe are healthy (like peanut butter, for instance). The only way to really find out how your eating habit affect your health is to analyze it.

Keep a food journal. That’s right, and don’t skip out on a single item that you eat. Try keeping the journal for more than two weekdays and one weekend, that way you can get a well-rounded idea of where your strengths and weaknesses are. While many foods caloric data is listed on the label, you can also check food databases for their caloric content.
Wear an activity tracker. Activity trackers will tell you how many steps you’ve taken in a day, how your activity levels affect your calorie burn, and if you’ve met your daily goals. Check out a FitBit or a Nike Fuel Band.
Measure your food. Buy a digital scale and measure out how much food you will eat at each sitting. This will guarantee that you are not over eating and can help you accurately measure your caloric intake for that meal.
Download an app. You know, there’s an app for that. Check out some amazing apps for your fitness and health.

What’s Really Lurking In Your Cosmetics?

Jennifer Cardona — Thu, 19 Jul 2012 19:21:58 +0000

The price of beauty has become quite expensive. From designer cosmetics to over the counter off-brands, make up is one hot commodity. Ask any woman what she can never leave the house without wearing, and most likely the answer will be some form of makeup (mine is mascara.) With such a thriving market, cosmetic manufacturers are constantly trying to solicit a particular look to its consumers. Whether it’s no-chip nail polish or 12-hour lipsticks, it seems as if they have thought of it all.

But have you ever wondered how these amazing products are able to stay put without fading or reapplication? Or why some brands tout higher quality than others? The answer lies not only in its design but also how government regulates the manufacturing of makeup.

What The Law Says

During my search for information about the legal restrictions on cosmetics, I was rather disturbed to find that government’s role in protecting the public’s health is fairly limited. The Food and Drug Administration (FDA) is not accountable for the quality of cosmetic products that are placed on the market. Rather, an independent industry trade association called the Cosmetic Ingredient Review (CIR) is responsible for reviewing ingredients used in production. Sources reveal that the reviews completed by CIR are inconsistent with other organization’s investigations on the integrity of a product.

The FDA clearly displays their position on cosmetics as stated on their website, “cosmetic products and ingredients are not subject to FDA premarket approval authority” and “cosmetic firms are responsible for substantiating the safety of their products and ingredients before marketing”. In fact, cosmetic manufacturers aren’t even required to register their company with the FDA, nor are they obligated to submit testing data on their product or any information on ingredients.

As a result of these loose constraints on the cosmetic industry, manufacturers are able to use toxic and synthetic chemicals in your cosmetics and personal care products that are linked to allergies, cancer, infertility, hormonal imbalances, learning disabilities, and birth defects.

What To Look Out For

Sure, there are stories about animal derivatives in your health products (lanolin and ambergris are just a few that are commonly found in lotions and fragrances). But what about hormone-altering chemicals? Every time you slather on lotion, spritz yourself with fragrance, or cover up your uneven skin tone, your body is absorbing every since chemical compound that product was made with. These same chemicals are used in industrial manufacturing processes that clean equipment, grease gears, and create pesticides. Many of these chemical substances are banned in places like Canada and Europe, but are still allowed in the United States.

Just because you’ve been using a product without any visible signs of distress to your body doesn’t mean that it hasn’t made changes within your body. In a study done in 2008 by the Environmental Working Group, laboratory test revealed that young women, ages 14 to 19, contained high amounts of hormone-altering cosmetics chemicals in their blood stream. The results displayed that these women had anywhere from 12 to 17 chemicals that contaminated their blood stream. These chemicals have the potential to cause changes to physical and biological development as well as to their immune and reproductive system.

Be wary of the following chemicals:

Phthalates – Used to make plastics soft and flexible, phthalates (pronounced THAL-lates) are found in plastics, building materials, modeling clay, automobiles, cleaning materials, and insecticides. Phtalates affect your estrogen and androgen hormone systems, and has been linked to early puberty in girls and breast cancer.
1,4-dioxane – According to the National Toxicology Program, this petroleum derived contaminant has been label as an anticipated carcinogen. It is found in shampoos, conditioners, body wash, and other bubbly bath products.
Parabens – A cheap chemical preservative to manufacture, parabens prevent bacterial and fungal growth. Found in many personal care products, parabens are dangerous because they are easily absorbed into your skin.
Lead – This metal builds up in your body over time and stays there for years. The FDA has no regulation on how much lead is too much; therefore many top labeled brands contain high traces of lead in their products. Look out for lipsticks, eye shadow, and foundation. Watch out for other metals, such as aluminum, cadmium, iron, zinc, and nickel.
Sodium Lauryl Sulfate – Used as a detergent in shampoos, face cleansers, toothpaste, body wash and in household cleaning items, SLS is an irritant to most people. SLS has been dangerously connected to cancer, organ toxicity, and skin irritation.

Resources

As a consumer, you have the right to know what your personal care products are made from even if the manufacturer isn’t required by law to tell you. There are a few databases that will display the ingredients and chemical, as well as their toxicity levels. Try searching for your three favorite products and see how they fare. You may need to reconsider your purchases for the betterment of your health.

EWG Skin Deep

The Campaign for Safe Cosmetics

Cosmetic Ingredient Review

FDA Cosmetics

Consumer Reports – Chemicals in Cosmetics

Questions To Ask Your Doctor At Your Next Check-Up

Jennifer Cardona — Wed, 18 Jul 2012 17:00:17 +0000

Think back. When was the last time you visited the doctor? Was it for a specific reason, such as a cold or a strange skin rash? Do you remember the last time you had a complete physical examination? If you can’t remember, it might be time to schedule an appointment (like ASAP).

Annual physical check ups are paramount in preventative health and early detection. By visiting your doctor once a year for an annual examination, you increase the chances of detecting an illness or disease early on, as well as catching problems before they escalate into something worse. This early detection can save you time and money, and not to mention peace of mind.

Each year your medical profile changes, whether it’s because of age, weight, stress, or environmental factors. Because your health is in a constant state of change, your medical profile should reflect those changes annually. And since medical technology is advancing as well, new medical information can be recognized and documented in your files for future reference.

The Numbers

20 Minutes – This the average time spent in the waiting room. During this time, you expose yourself to icky bacterial and viruses that live on chair armrests and magazines. To avoid picking something up, bring your own reading material.
7 Minutes – Recent studies have been released that show the average doctor spends a mere seven minutes with each patient. Female doctors tend to spend about two more minutes with patients than male doctors do. While the nurse is in the room taking your vitals, ask her a question that a doctor may not need to answer. Most of the time, nurses know just as much as the doctor and can communicate more effectively.
18 to 23 Seconds – The amount of time you have to begin a conversation with your doctor about your concerns before they interrupt you with their thoughts or diagnosis. When you’re interrupted you tend to forget what you wanted to ask in the first place. Therefore, begin your visit with the most pressing issue and have all of your questions prepared beforehand. This will ensure that you hit all of your major questions without forgetting them.

Your Role As The Patient

The patient doctor bond is important for high quality healthcare and early diagnosis. It is your right as a patient to feel an emotional connection with your doctor; that is, you should feel comfortable enough to express your true thoughts and feelings without hesitation. If this relationship of trust isn’t established, you may not feel inclined to follow your doctor’s orders or feel invested in making a health related change to your lifestyle. Therefore, it is in your best interest to find a doctor that meets your personal needs rather than just settling for the sake of not having to search for another doctor. Check out Consumer Reports on how to select a doctor.

Your health is your responsibility. You should proactively participate in researching your ailment, its symptoms, the pros and cons of medication, the types of treatments available, and the extent of the diagnosis. Inquire about topics that you’re concerned about, particularly if you know they are hereditary or if you are at-risk due to other factors.

Commonly Asked Questions For Your Doctor

Be armed and ready with a list of questions for your doctor. Remember, you only have seven minutes with them! Here are some ideas to get you started.

Start with the concern that has most urgency and be sure to use details to describe it thoroughly and succinctly. Discuss how it makes you feel, where it occurs, and any other pertinent information that the doctor would need to know in order to make any appropriate decisions.
Blood Pressure – What does my blood pressure indicate and how does it affect my health?
Weight – Are there any changes I can make to my lifestyle to maintain or change my BMI? What BMI range is healthy for me?
Cholesterol – What is my total cholesterol level and how does it affect my health? What are my HDL (good) and LDL (bad) levels? What is my triglyceride level?
Note: The American Heart Association suggests that adults over the age of 20 have their cholesterol checked every five years, unless there are other risk factors involved.
Diabetes – Diabetes runs in my family. What are some early screenings for diabetes? Or, I already have diabetes. Can we look at my medications and explore better ways to manage it.
Cancer – Are there any cancer screenings that are appropriate for my age and lifestyle?
Depression or Anxiety – I’ve noticed a change in my mood recently. I’ve been feeling __________ (fill in the blank) and I’ve noticed __________ changes in my lifestyle. What experience do you have treating people with depression or anxiety? Can you refer me to a specialist?
Note: Your emotional and mental health is equally as important as your physical health. Mention any triggers or thoughts.
Allergies – When I’m outside I sneeze like crazy. Do I have seasonal allergies? I notice tiny bumps around my mouth whenever I eat ________(fill in the blank). I would like to have a complete allergy test done to determine what I am allergic to.
Vaccinations – Am I up to date on all my vaccines? I work with a population that is at-risk for influenza. Do I need to be vaccinated as well?
Medications – I am currently taking the following medications for these stated reasons (list medications). Are there any risks related to these medications taken simultaneously? What are the short-term and long-term side effects of these medications? What are the side effects of the medication you are prescribing me?
Vitamins – I don’t consume __________ (fill in food, like dairy). Do I need a vitamin supplement? Because of my diet, do I need to take a multi-vitamin? Which ones do you suggest and why?
Other Concerns – I am concerned about ________ (fil in the blank, like pain in my knees when I climb stairs). Can you refer me to a specialist?

8 Desk (Or Nearby) Exercises For An Office Workout

Jennifer Cardona — Tue, 17 Jul 2012 17:15:34 +0000

If you’re reading this, you’re probably sitting down at a desk. Better yet, you’re probably sitting at a desk hunched over (unless you’re like me and sit on a stability ball). And let’s face it; we’ve been sucked into such a busy lifestyle – hours in front of a computer, longer work days, copious hours of studying, juggling our social lives with our academic or work lives, that we’ve forgotten how to take time out for ourselves.

From the commute to work, an 8-hour workday, the commute home, and relaxation on the couch, you’ve spent most of your awake hours in a sedentary position. Prolonged sitting can lead to back pain, leg cramps, bad posture and tense muscles. Sitting on your keister has also been linked to chronic diseases such as diabetes and cancer, as well as obesity and a shorter lifespan. You actually burn more calories chewing gum than sitting at your desk.

Sitting for more than one hour can be detrimental to your circulation and your metabolism. In a recent study, men who normally walked over 10,000 steps a day were asked to decrease their steps to less than 2,000 a day. Scientists noticed that their ability to metabolize sugars and fats slowed down dramatically causing them to gain fat around their mid section.

You may not have time to fit in an entire cardio or strength training routine, but a micro-break in between tasks can get your heart rate up and allow for some physical activity. You should exert yourself at the aerobic level for 60 seconds periods of time, 10 times a day for a total of 10 minutes, to allow your heart rate to go from rested to pumped. If you can’t get the cardio piece in, try to stretch your muscles as frequently as possible.

Whether you’re a fitness junkie whose too bogged down to fit in a workout for the day or someone who’s itching to get a few moments of stress relief into your hectic schedule, these desk exercises are exactly what you need to reset yourself and get your blood flowing.

Football Run

Training season is upon us! Join the pros in this quick feet drill. You can do this seated (particularly if you don’t want people starting at you) or standing (if you’ve got a private office or you just don’t care whose watching). With your feet about hip distance apart and crouched over, rapidly move your feet for about 30 seconds. Want a boost? Add in some quick uppercuts. Repeat 2-3 times in one micro-break.
Jumping Jacks

Did your office mate take a coffee break? Start the clock and do some jumping jacks! This exercise is a full body workout and fires up your quads and hamstrings. Sick of the standard jack? Try doing T-Jacks (arms up like a standard one, then arms wide, making the letter T with your arms), Alternating Arm Jacks (one hand up, one hand down, then switch), or Cross-legged Jacks (crisscross your legs and alternate the front leg). Change up the angle of your arms at any point in time or add in a light-weight (1-2 pounds) for added resistance.
Leg Extensions

While seated, raise your right leg until it is level with your hip. Hold this position for 10 seconds, and then switch legs for one rep. Complete three sets of 10 reps. Add in those light weights by resting them on your ankle.
Squats

Reading an email? Enlarge the text, move your chair back, and start squatting. With your legs hip distance apart, squat down as if you were going to sit in a chair (yes, your butt is out in the air). Hold this position and look at your form, your knees should be directly above your ankles, creating a 90-degree angle. Stand back up. This is one rep. Repeat this 10 times and on your last squat, stay down and pulse (move up and down just barely an inch) for five seconds. Complete three sets of 10 reps.
Shoulders

On a conference call? Put it on speaker-phone or slide on your headset and pick up those light weights. If you can do this standing, go for it. Start with a shoulder press. With your arms up like a goal post and with a 90-degree angle at your elbows, press your arms upwards above your head until they meet at the top. Slowly bring your arms back to the beginning position. This is one rep. Repeat this 12 times for a complete set. Spread your arms out to a T, making sure they do not drop down lower than your shoulders. Slowly pulse upwards and downwards about one inch. Do this for 60 seconds. You should feel the burn about half way through.
Chair or Desk Dips

Work those triceps! If you’ve got a swivel chair, be careful or do this on your desk. Pull your chair away from your desk, with your back towards the chair. Place your palms on the seated portion, with your fingers pointing towards your body. Move your body away from the seat, bracing your body weight. Bending your elbows, slowly lower yourself down towards the floor and push yourself back up. This is one rep. Complete 12 reps for a complete set. For more resistance, straighten and extend your legs, or switch legs during the dip.

Neck and Back Stretching

Give your poor neck a break from staring straight ahead. Sitting up straight with both feet flat on the floor, turn your neck to one direction while shifting your torso in the opposite direction. Hold for several seconds, and then return to normal. Switch directions and hold again. Do this 15 times to relieve stress in your neck and back.

Shadowboxing

Receive some frustrating news? Need to clear your mind? Stand up and start punching. Throw in some jabs, uppercuts, hooks, and crosses. Do a bob and weave. If you’re feeling adventurous and know how to kick without throwing out your back, have at it. Try creating a combination (left jab, left jab, right cross, left uppercut). Punch like you mean it to sculpt your arms.

Note: If any of these exercises begin to feel uncomfortable or painful, cease the exercise or tone down the movement.

Further Reading

Life Hacker: Why I Switched My Office Chair With An Exercise Ball (And What It’s Like)

Forbes: Best Exercises To Do At Your Desk

Michigan State University: Desk Stretches Video

InfoGraphic: Exercises To Do While Sitting At Your Computer

Super Foods: Exotic Fruits

Jennifer Cardona — Thu, 12 Jul 2012 16:30:15 +0000

Move over apples, bananas, oranges, grapes, and melons! Bring some excitement to your palette by ditching your standard fruits and exploring these flavorful exotic super fruits.

Rambutan

Native to Southeast Asian countries like Thailand, Malaysia, Vietnam, and Indonesia, this strange-looking pink spikey fruit grows on trees and in large bunches. Its translucent flesh has a semi firm texture and has notes that taste similar to a grape.

Super Power: With 84 calories per 100 gram serving, rambutan is a super fruit containing 40% of your daily value of vitamin C. Low in fat and rich in iron, rambutan prevents fatigue and exhaustion by delivering oxygen to your body. With high amounts of phosphorus, this fruit helps to filter kidney waste and flush out toxins.

How to Choose and Eat a Rambutan: When selecting a rambutan, look for a vivid pinkish red colored shell with perky bright lime-green spikes. If the spikes look wilted or the fruit is not firm, keep searching as the fruit is beyond its ripeness. To eat a rambutan, you can either twist off the shell to expose the flesh (as the natives do) or take a pairing knife and gently cut the thin shell away. Pop it in your mouth and eat away, discarding the seed when done.

Papaya

Originally cultivated in Mexico, Central America, and the northern parts of South America, papayas are now grown in many tropical climates. Grown on tall trees with luscious leaves, this fruit grows in large bunches. Papayas are a versatile fruit; green papayas are usually eaten cooked while yellowish ones are consumed raw.

Super Power: Containing 55 calories for a 140-gram serving, eating a single serving of papaya can satisfy and exceed your recommended daily value of vitamin C (talk about warding off a cold). Papayas are also good sources of essential nutrients such as vitamin A, folate, and potassium which aid in protecting and healing your immune system. A fibrous fruit, papayas satiate hunger and keep your digestive system functioning regularly.

How to Choose and Eat a Papaya: If you plan on cooking with papaya, look for firmness and devoid of bruises. With such a dynamic ability to be eaten, papayas are a fun fruit to cook with and go great in Asian dishes such as curries, stir fries, and salads. To reap the natural and raw benefits of papaya, determine its ripeness by looking for yellowish and orange skin and be slightly soft. Raw papaya can be eaten like a melon. Papaya seeds have a peppery flavor and can be eaten when dried out or added to a meal for a bit of a kick.

Dragon Fruit

Grown on the dragon fruit cactus plant in Southeast Asia, Mexico, Central and South America, dragon fruit (also known as Pitaya) is a sweet treat. Its interesting and colorful design is a definite draw, while its pinkish white flesh has tiny edible seeds.

Super Power: Dragon fruit comes in a variety of sizes, but about 100 grams will only cost you 60 calories. Containing no fats or cholesterol, this fruit’s seeds are ward off cardiovascular diseases with its high amounts of omega-3 and omega-6 fatty acids. Rich in B and C vitamins, dragon fruit strengthens your immune systems and improves your metabolism. High in antioxidants, dragon fruit is known to fight free radicals, repair damaged cells, and prevent the growth of cancer.

How to Choose and Eat a Dragonfruit: Best found in Asian markets, look for dragon fruit that has an even bright pink hue without spots and leaves that are healthy. To determine its ripeness, dragon fruit should be as firm as a ripe avocado. Slice it down the center and scoop out the fruit as you would a kiwi. Add it to your favorite fruit salad or enjoy the sweetness solo.

Passionfruit

Grown on a vine of the passionflower plant, passion fruit is now widely grown in Central and South America, Asia, the Caribbean, Australia, and New Zealand. Seen in varieties of yellow, orange, red, and purple, passion fruit is a small round fruit full of pulpy goodness.

Super Power: With only 16 calorie per fruit, passion fruit is chock full of immune system defenses of vitamins A and C. Rich in vitamins and minerals like riboflavin, nacin, B6, iron, magnesium, phosphorus, and potassium, you’ll easily ward off chronic diseases and maintain a healthy cardiovascular system. Packed with dietary fiber and carbs, this fruit will surely get your energy levels rising.

How to Choose and Eat a Passionfruit: A ripe passion fruit has a slightly wrinkled and dimpled skin and feels heavy (meaning moist fruit). Cut it in half, scoop out the edible seedy pulp and enjoy the sweetness in yogurt, ice cream, or in salads with your favorite protein.

Acai Berries

Born on the acai palm trees in rainforests of Central and South America, these berries have been all the rage recently. Similar looking to the blueberry, the acai berry’s deep bluish-purple hue and inedible seed make it taste like dark chocolate berry.

Super Power: Touted as the miracle fruit of all superfruits, this berry is believed to yield numerous health benefits. Rich in anthocyanins and flavonoids, these powerful antioxidants protect cells and defend the body from environmental pollutants and free radicals. Because of the high levels of antioxidants, acai berries are believed to ward of cancer and heart disease. In addition to these stress-relieving characteristics, acai berry pulp is filled with high amounts of vitamins, minerals, protein, and fiber making this fruit a true gem.

How to Choose and Eat Acai Berries: Ripe berries have unwrinkled skin and are plump to the touch. Make sure to remove the seed before throwing it into your favorite breakfast smoothie, yogurt, or granola. You can also purchase dried berries and munch on them for a quick snack or throw them into a salad.

How To Read Nutrition Labels

Jennifer Cardona — Wed, 11 Jul 2012 14:38:05 +0000

Sure you may look at the label, but are you taking into account the variety of factors that determine these numbers? How much is too much? Don’t fall prey to the misinterpretation, it may cost you your health.

Read along with your favorite packaged food. Start at the top, moving downwards.

WARNING: May cause you to rethink your diet. And remember, labels are not recommendations, just measurements.

Serving Size: This is at the top because all of the other nutritional information that follows is contingent on a single serving size. Make sure you read how many servings are in that particular package. If you eat two servings contained in that package, you must double the calories, nutrients, and fats.

Calories: You may have a bag of pretzels but that does not mean that your entire bag is one serving. Usually serving size is denoted by how many pieces and the caloric content is listed for that serving size. Therefore, if one serving of pretzels is 110 calories and the entire bag has four servings, that’s 440 calories for the bag.

Calories from Fat: You can use this to compare similar foods, perhaps from different manufacturers, to determine which brand has less calories or less calories from fat.

Percent Daily Value (DV): All of the label’s nutritional information is based off a 2,000-calorie diet. (Your personal nutritional needs may differ from this, particularly if you are trying to lose weight or are extremely active.) This percentage shows how many nutrients a single serving provides you with for an entire day worth of nutrition.

For example, based on a 2,000-calorie diet, one hard-boiled egg supplies you with 8% of your total fat for the day, leaving you with 92% for the remainder of the day’s meals.

Fat: Oh, the dreaded word! Listed under fat, you will find the DV of saturated fat, trans fat, polyunsaturated fat, and monounsaturated fat. Aim for foods with less saturated and trans fats, and slightly higher polyunsaturated and monounsaturated fats.

Cholesterol: The American Heart Association recommends that the average adult have no more than 300mg of cholesterol per day. And you need cholesterol to produce cell membranes and cell hormones. Limiting your cholesterol intake reduces your risk of cardiovascular related diseases (heart disease is the number one killer in America) and high cholesterol.

Note: Dietary cholesterol comes almost exclusively from animal products. Although vegan products do contain cholesterol, these trace amounts are almost undetectable unless consumed in extremely high amounts. Decreasing the amount of animal related foods drastically drops your risk of high cholesterol.

Sodium: Everything tastes better with salt, right? You’d be flabbergasted at how much sodium is lurking in your prepared foods. The current dietary guidelines suggest that we consume less than 2,300mg of sodium per day. That sounds pretty high, high enough that in 2010 the American Heart Association released a statement claiming that everyone needed to go back to the 2005 recommendation of 1,500mg. Reducing the amount of sodium you consume substantially reduces your risk of high blood pressure, hypertension, and other cardiovascular related diseases. So before you pile it on, think before you sprinkle.

Here are some quick benchmarks:

Sodium free = Less than 5mg

Very low sodium = Less than 35mg

Low sodium = Les than 140mg

Carbohydrates: This area includes both healthy (dietary fiber) and unhealthy (sugar) carbs. Remember that not all carbs are bad for you; just be mindful of the DV percentage.

Dietary Fiber: The average adult should consume 21g to 35g of fiber each day. A good source of fiber will show 2.5 – 4.9g, and high fiber at anything greater than 5g. Fiber aids in digestion, lowers cholesterol, controls blood sugar, and reduces your risk of heart disease and diabetes. Learn more about insoluable and soluable fibers here.

Sugars: Since there is no daily reference value listed, you need to be mindful of the amount you consume. The American Heart Association recommends that men consume no more than 36g per day and women no more than 24g per day. What is even scarier is that the average American consumes 84g per day!

Whether its glucose, dextrose, fructose, or galactose, sugars appear in sneaky ways and are everywhere (yeah, that bowl of cereal you had this morning was probably high in sugar).

Protein: The average adult needs anywhere from 40 – 150g of protein each day, depending on their age, weight, and fitness goals. Protein keeps your body functioning properly by aiding in muscle recovery, tissue repair, and maintaining the acid balance in your blood. Most people do not need to supplement protein in their diet since their normal diet includes enough.

Ingredients: The ingredients are listed from the greatest quantity to least quantity. The higher up the ingredient is on the list, the more prevalent it is in the recipe. Keep this in mind when you are looking for specific ingredients (whole grains, less sugar) and use it to compare products.

Further Reading

Time Healthland – Study: Why People Don’t Read Nutrition Labels

Fooducate – A Brief History of Food and Nutrition Labeling

Berkeley News 21 – Rethink the Food Label

How To Pick The Right Fitness Wear

Jennifer Cardona — Tue, 10 Jul 2012 16:00:03 +0000

Don’t underestimate the power your clothes have to help you transform how you look! Choosing the appropriate fitness gear can impact the way you move, feel, and the success of your workout. Check out these quick tips on how to maximize your hard work with the proper clothing.

Comfort is key. The clothing you wear during your workout should not distract you or cause you discomfort. Chafing, riding, bunching, bagginess, and looseness can cause you to restrict how you move and cause you to compromise your form. You should feel comfortable enough to withstand an entire workout without disrupting your flow. Remember, everyone’s comfort level is different and it may take you time to figure out what works best for you. Being self-conscious about how you look diverts your attention from how incredibly awesome you feel during your burn.

Functionality is fundamental. With so many innovations in workout gear, you’re bound to find exactly what you need for your workout. Whether you’re looking for clothing that doubles from workout to coffee date, hidden pockets for your keys, to media pockets for your music, functionality provides you with a multitude of options to tailor your clothing needs to your workout.

Support is super essential. You can easily avoid any workout related injuries just by listening to your body. Ladies, does your back hurt because you aren’t giving yourself the proper support? Guys, does an old basketball injury still cause you discomfort in your knee? Perhaps your orthotics don’t exactly fit in your shoes the way they should. Either way, there is something out there that can help you focus on relieving aches and discomfort, allowing you to feel stress free and at ease.

Fabrics can prevent funkiness. Choosing the right fabric can make all the difference when you’ve been pounding the pavement. A lightweight and absorbent top can help wick away sweat, keeping your body temperature cool without weighing you down. Cotton (particularly 100% cotton) retains moisture and traps sweat, creating a feeling of drag and heaviness. Look for clothing that is breathable and can help prevent overheating. Synthetic blends of polypropylene, Lycra, Spandex, polyester, nylon, and wool are all moisture-wicking (many companies have their own synthetic blend materials).

In addition to staying cool, the right fabric can prevent fungal infections, yeast infections (on the skin in both men and women), and UTIs. Your best bet to avoid any of these irritating infections is to change out of your sweaty clothing as soon as you can.

Style yourself for the season. While you change out your closet, switch out your fitness wardrobe! This shouldn’t be too hard, seeing as how much you love a particular season. For the spring summer, allow yourself to get some fresh air with cropped pants, shorts, and tanks. During the fall, stock up on lightweight long sleeved tops and vests. For those cold days, make sure to wear a hat, gloves, and a wind resistant jacket. Pack on the layers strategically, helping you regulate your body temperature according to your activity. Your base layer should wick moisture, your middle layer should insulate your body heat, and your outer layer should repel wind and water while allowing your perspiration to escape.

Combine fitness with flair. You should enjoy what you wear and feel good in it. Therefore, your style should reflect your inner you. Wear colors that match your mood, make a fashion statement, take a risk, and show off your sexy features. No one said that you have to wear your college gym shorts to group fitness class. And although working out is not a fashion show, you still have the right to look good while you sweat.

Interested in finding out more about new trends in fitness wear? Here are a few to get you started:

W8FIT – Designed with the intention of adding resistance to your workout without the discomfort, W8FIT creator Maya Kaminsky came up with the idea of adding weights to her workout clothing. By doing so, women can easily intensify their exercise by increasing the weighted amount and the amount of calories burned. Definitely an effective way to amp up any workout, W8FIT defines functionality.

Omni Shade by Columbia – Why limit your time outdoors when you can guard yourself from the sun’s rays with your clothing? Omni-shade clothing blocks harmful UVA and UVB rays with woven fabrics and UV reflector technology. Great for day hikes and available for the whole family.

Nike ID – Customize your shoes (or any other fitness gear) to meet your level of desired comfort and style. Want your kickball team to have matching shoes? How about your group fitness cohort to sport the same colors? With this type of flexibility, you can modify your shoe to reflect who you are. You can also add in the Nike+ technology to track your distance, pace, and time.

Compression Tights – Formerly used to alleviate pain, athletes are now using compression fabrics worldwide. By aiding in circulation, compression fabrics allow your body to feel lighter during exercise. Compression fabrics prevent muscle strain and injury while wicking away sweat and keeping your muscles warm. You can find compression socks, tops, shorts, and pants.

100 Most Inspiring People on Twitter

Staff Writers — Mon, 09 Jul 2012 04:19:42 +0000

How do you get your inspiration? Books, blogs, websites, and movies are a great place to start, but have you ever considered trying out Twitter? Twitter is full of people who are doing all kinds of inspiring things, from helping save the world, to providing spiritual advice, to overcoming seemingly insurmountable obstacles in their lives, as well as to those who just want to help others succeed in work, fitness, and all aspects of life. We’ve compiled an extensive list here of some of the most inspirational tweeters out there that are sure to get you motivated and feeling confident, but feel free to share your own suggestions for “tweetspirational” people as well.

Spirituality

These tweeters will guide you toward greater spiritual connectivity through enlightening updates.

@DeepakChopra: Spirituality guru Deepak Chopra offers spiritual solutions, meditation advice, and much more through his regularly updated Twitter feed.

@DalaiLama: The feed of the Dalai Lama is full of amazing quotes, as well as updates on where this famous Buddhist leader will be visiting next.

@soulpancake: Founded by Rainn Wilson of The Office fame, this website’s feed offers you a chance to ask the big questions in life.

@yossi_ghinsberg: Feed your soul with inspiring words from motivational speaker Yossi Ghinsberg, who aspires to help people find deeper meaning in their lives.

@DrWayneDyer: Author Dr. Wayne Dyer shares ideas on how to find beauty in life, connect with your divine nature, and more through his feed.

@marwilliamson: Get closer to yourself and more in touch with your spiritual nature when you make author Marianne Williamson’s feed a part of your daily reading.

@CoachDawn: Spirit coach Dawn Thierfelder shares tweets that will help you learn to connect with your spiritual side, find abundance, and live your passion.

@Huithiang: Find new ways to discover happiness and get in touch with your faith through the tweets of Khamneithang Viaphei.

@MaxLucado: Minister and author Max Lucado touches on a variety of faith-based issues, perfect for those looking to get inspired by Christian religious philosophies.

@EckhartTolle: Seek out inner peace and awaken your inner spirituality with the teachings of Eckhart Tolle.

@eleesha: If you’re in search of a little spiritual guidance, head to this feed to find inspiration, affirmations, quotes, and more.

Change

Use these Twitter feeds to inspire changes, both big and small, in your life.

@JulieMorgenstrn: Learn to lead a more organized and productive life from best-selling author and organization consultant Julie Morgenstern.

@larrywinget: The so-called “Pitbull of Personal Development” Larry Winget shares ideas big and small for changing your life, from starting a business to expanding your horizons.

@pwdan: Dan Millman, author of Way of the Peaceful Warrior, uses his Twitter feed to encourage readers to make changes in their lives, right now.

@dothegreenthing: Andy Hobsbawm hopes to inspire you to live a greener, more sustainable life through the posts on this feed.

@ManVsDebt: Need to get your finances in order? Blogger Adam Baker will inspire you to change for the better, sharing his own struggles with debt.

@TheEntertainer: Billed as the intersection between self-help and comedy, Scott Brandon Hoffman offers both humor and inspirational advice to readers.

@jonathanmead: If you’ve been looking to quit your day job and follow your true passion, you’ll find the feed of Jonathan Mead incredibly inspiring.

@duffmcduffee: Head to Duff McDuffee’s feed to get some advice on making changes in your life and becoming mindful.

@codymckibb: You can learn more about Cody McKibben though his blog, Thrilling Heroics, or his feed here on Twitter. Why? Because you’ll find amazing lessons on social entrepreneurship, digital nomads, permanent travel, and more.

@seanogle: Sitting in your cubicle and dreaming of quitting your job, jetting around the world, and starting your own business? Sean Ogle did it, and you can read about his experience here.

Productivity, Leadership, and Work

Learn how to get more out of the time you put into work, with advice from these expert tweeters.

@tferriss: Author of the famous 4-Hour Workweek, writer and blogger Tim Ferriss shares ideas on how to be more productive, live more, and get in better shape in less time.

@gtdguy: Here you’ll find the original productivity guru, David Allen, sharing updates about his appearances as well as inspirational quotes.

@ThisIsSethsBlog: Marketing master Seth Godin tweets ideas for businesses, but many can be applied to just about any facet of life for all-around inspiration.

@stevepavlina: Get productivity tips from Steve Pavlina, blogger, author, and expert time manager, here.

@StephenRCovey: Covey’s book The Seven Habits of Highly Effective People has sold millions of copies worldwide and helped numerous people learn how to be better both personally and professionally. His feed is full of his own wisdom as well as great inspirational quotes.

@_robin_sharma: Get insights into leadership, success, and communication through the tweets of author Robin Sharma.

@jack_welch: Need a little inspiration to get your business off of the ground? Read through the feed of management expert Jack Welch.

@JohnCMaxwell: Leadership speaker and author John C. Maxwell tweets on issues like adaptability, communication, dedication, and much more.

@DraytonBoylston: Visit this feed to read tweets from leadership expert and executive coach A. Drayton Boylston. There are loads of inspirational tidbits to help you be a better leader and manager.

@ginatrapani: Founder and former editor of Lifehacker, Gina Trapani can offer more than a few tips for living well and being productive, with a tech-focus.

@RobynMcMaster: Robyn McMaster specializes in brain-based business innovation and her tweets touch on topics like leadership, creativity, and learning.

@RajSetty: Find inspiring new ideas for starting a business or jump-starting a career on Rajesh Setty’s feed.

@ebenpagan: Eben Pagan’s feed covers a wide range of topics, from marketing to psychology, to philosophy to yoga to making money. And that’s just a start!

@kenblanchard: Speaker and business guru Ken Blanchard has loads of wisdom on management to offer followers.

@JosephRanseth: Get amazing business advice, inspiration, and motivation from marketer, author, and speaker Joseph Ranseth on this feed.

@AnnTran_: Get advice on everything from blogging to leadership from social media consultant Ann Tran when you check out this feed.

@LollyDaskal: Learn to lead with your heart as much as your head by following the amazing advice of author and coach Lolly Daskal.

@chrisguillebeau: Learn what it takes to start your own company and be your own boss from this tweeter, who declares he’ll be self-employed for life.

@CorbettBarr: Get advice on building a viable online business and enjoying all the freedom that comes along with it from blogger and entrepreneur Corbett Barr.

Fitness and Health

Need a little inspiration to get to the gym? These Twitter feeds can help.

@MyTrainerBob: Former Biggest Loser trainer Bob Harper offers advice on eating healthy, working out, and getting in shape here.

@TonyHorton: Are you ready to bring it? The fitness fanatic behind the popular P90X series, Tony Horton, shares some motivation to get fit through his feed.

@lancearmstrong: Cancer survivor and seven-time Tour de France winner Lance Armstrong tweets about everything from being a dad to smoking to exercise.

@skinnyjeans: Get inspired to slip into some skinny jeans from health curator and food photographer Stephanie Quilao.

@JillianMichaels: She’s intimidating, but she’s also motivating. Follow this famous trainer to start kicking your journey to better health into high gear.

@lissarankin: Looking for another reason besides the physical why you might be feeling sick? Dr. Lissa Rankin might have the insights you need to start changing your life for the better.

@MarielHemingway: Mariel Hemingway, granddaughter of noted author Ernest Hemingway, tweets ideas on how to live healthier in both body and mind.

@johnisfit: Follow John as he works to get fit, starting at a weight of nearly 300 pounds. His struggle to lose the weight and get in shape can help inspire your own fitness journey.

@Kris_Carr: Author and wellness warrior Kris Carr will help inspire you to eat better and care for your body.

@DailyEvolution: Here you’ll find the feed for personal trainer and fitness coach Alicia Kirschenheiter, with tweets all about her Evolution Total Wellness business.

Motivation

You can get yourself motivated to do just about anything with a little help from these Twitter users.

@PlanetSelf: Aidan Breslin offers inspiration and motivation to improve your lifestyle, health, wealth, and more on this feed.

@MRLESBROWN: While this isn’t the official feed of leading author and speaker Les Brown (he seems to have deactivated his official account), it’s still a great place to get access to incredibly inspiring quotes from him.

@inspiremetoday: Founder of InspireMeToday.com, Gail Lynne Goodwin offers some great reading material all about empowering and motivating yourself.

@tonyrobbins: One of the most famous motivational speakers in the world, Tony Robbins shares some inspirational advice via Twitter.

@DixieDynamite: Life coach Dixie Gillaspie shares great quotes to inspire and motivate you to move past all the “I can’ts” in your life.

@Randy_Gage: Randy Gage encourages people to live richly, embrace abundance, and get inspired.

@ralphmarston: Ralph Marston’s feed is a great place to find daily doses of motivation. Need more? Head to his blog The Daily Motivator.

@dahara: Having a bad day? Stop by this feed to read some quotes that will help you push through any obstacles in your way.

@joelrunyon: Joel Runyon wants people to push their limits and do the impossible, no matter what that means for each person. His feed, needless to say, is incredibly inspiring.

@tylertervooren: Tyler Tervooren works to inspire people to take risks and get motivated sharing his own life and travels.

Inspirational Stories

Find all kinds of inspirational people and stories through these feeds.

@SomalyMam: Survivor and anti-slavery activist Somaly Mam uses her feed to inspire others to help end the worldwide sex trafficking problem.

@LIVESTRONGCEO: Here, you can get inspired by cancer survivor and CEO Doug Ulman, as he tweets on a variety of health issues.

@NelsonMandela: You won’t find the elderly Mandela himself here, but you will be able to read a powerful collection of his quotes.

@TEDchris: You’ll find a wealth of great TED content here, as well as articles and other inspirational content from TED curator Chris Anderson.

@nickvujicic: Nick Vujicic was born with no arms or legs, but he hasn’t let that slow him down. Follow his feed to hear inspiring quotes and see where this Australian speaker will turn up next.

@guykawasaki: If you’re in need of interesting or inspiring news stories, former Apple employee and current co-founder of Alltop Guy Kawasaki is a great place to begin your search.

@SeanSwarner: Given just three months to live, Sean Swarmer never thought he’d climb Everest, but that’s just what he did, surviving cancer and living to inspire others and fight cancer by climbing peaks around the world.

@Wisdomalacarte: If you’re in short supply of wisdom, head to the feed of Daniel Foisy who posts loads of quotes on conscious living, spirituality, and more.

Happiness

These inspirational tweeters will help you find ways to make your life a happier one.

@zen_habits: Author of the popular Zen Habits blog, Leo Babuta offers ideas on how to make your life simpler, better, and happier.

@gretchenrubin: You’ll want to start your own Happiness Project when you learn about the work of author Gretchen Rubin, here.

@marknolan: With a bio stating “just trying to be the person my dog thinks I am,” you know you’re in for some great inspirational content, and that’s just what you’ll get from joy blogger Mark Nolan.

@ByronKatie: Are you ready to do The Work? Through her feed, Katie Byron shares ways you can address the anger, fear, and sadness in your life and the world.

@SuzieCheel: Law of Attraction and Empowerment coach Suzie Cheel uses her feed to share ways readers can bring more positive things into their lives.

@DrMiaRose: Need to improve the relationships in your life, including the one you have with yourself? Get some advice from Mia Rose on the matter.

@LoriMoreno: Get a little more love in your life through the quotes and advice from PR and networking consultant Lori Moreno.

@AriaaJaeger: Founder of the Love Out Loud Movement, Ariaa Jaeger offers up a healthy mix of classic quotes and her Ariaaisms on this feed.

Do-Gooders

Want to change the world? First, learn a bit more about what people are already doing to make big changes.

@sloane: Founder of the Causmopolitan, a blog and site dedicated to volunteering and giving back, Sloane Berrent fills her feed with great ideas for helping others.

@pcousteau: Phillipe Cousteau, son of the world-famous Jacques Cousteau, follows in his father’s footsteps but in a different way, instead sponsoring a wealth of social entrepreneurship projects and charities dedicated to preserving the world’s oceans.

@CharityIdeas: Follow Amy Neumann to learn more about doing social good, being sustainable, and staying optimistic.

@YogaHopeSue: Sue Jones is the founder of a nonprofit yoga outreach project for underserved populations. Read more about her and her project here.

@scottharrison: Learn more about the CEO of charity: water Scott Harrison and his mission to bring clean water to people around the world.

@destroynormal: Taylor Conroy wants to destroy normal — in a good way, of course. Read his feed to get inspired to change the world in your own way, just as he does to help end some of the world’s worst injustices.

Authors and Academics

Famous authors, professors, and journalists can be found in these feeds.

@paulocoelho: Brazilian author Paulo Coelho shares wit and wisdom (often in Portuguese) through his regularly updated Twitter feed.

@CornelWest: Academic superstar, intellectual, and racial justice activist Cornel West shares history lessons, great quotes, and political insights here.

@Gladwell: If you love the work of Malcolm Gladwell, then follow the noted author and journalist here to get access to great questions, quotes, and commentary.

@alaindebotton: Alain de Boton has written several notable books on philosophy, relationships, happiness, and other inspirational topics. Check out his feed for interesting and sometimes humorous thoughts on today’s world.

Activists

Get behind the movements these inspirational activists are pushing for by following them on Twitter.

@ShelbyKnox: Feminist organizer Shelby Knox helps rally women to fight for equality through her feed, with a few lessons in women’s history along the way.

@OneDressProtest: Do we really need a closet full of clothes? Get inspired to live with less and be more sustainable through Kristy Powell’s One Dress project.

Interesting People

You won’t find any other tweeters like these interesting individuals.

@gregorylent: From examining the purpose of life to working with non-linear thinking, Gregory Lent offers a new way of looking at just about everything.

@FarrukhSiddiqui: HR professional Farrukh Siddiqui shares updates about his native Pakistan as well as some truly inspirational quotes.

@emiliewapnick: Ever wonder what your life would be like if you pursued another of your interests? Emilie Wapnick lives like that every day, refusing to settle on a single life path.

Big Names

You’ll likely have heard of these big names, who can offer inspiration to improve your life, do good, or kick butt in business.

@richardbranson: Founder and CEO of Virgin, Richard Branson is a bit of a rogue in the business world. Learn more about the man and his life (as well as a few inspirational quotes) through this great feed.

@zappos: You can get connected with Zappos CEO Tony Hsieh, here, and learn why treating people well, customers or otherwise, is the secret to success.

@BillGates: Check out Microsoft mogul Bill Gates’ feed to learn more about his charitable work.

@SuzeOrmanShow: Author, TV show host, motivational speaker, and personal finance expert Suze Orman shares tips and advice on changing your financial situation.

@Oprah: Many people find Oprah to be incredibly inspiring, both for her personal story and the stories of others she helps to share with the world.

@ebertchicago: Roger Ebert may have lost his voice, but social media has helped him to stay connected through the written word.

@hillharper: Actor Hill Harper is also an empowerment author and speaker who shares some great tweets on the topic through his feed.

@UncleRUSH: Russell Simmons might be a music mogul, but his Twitter feed isn’t just music-focused. In fact, you’ll find some great inspirational quotes to lift you up.

@RevRunWisdom: Rapper and reverend, Run shares faith and motivational quotes on his feed.

Hat Toss » Health

The Secret To Power Napping

Siesta anyone?

Napping fall into three distinct categories:

Why You Should Nap

Napping Tips

Get Fit Without Paying For a Gym Membership

Home Workout DVDs

Races and Competitions

Fitness Blogs

Intramural Sports

Eating Healthy at Home

Hack Your Life for Fitness

What You Need to Know About Calories

Calorie Facts

Understanding the Math and Science Behind Calories

Online Calculators

Knowing Your Caloric Intake

What’s Really Lurking In Your Cosmetics?

What The Law Says

What To Look Out For

Resources

Questions To Ask Your Doctor At Your Next Check-Up

The Numbers

Your Role As The Patient

Commonly Asked Questions For Your Doctor

Further Reading

8 Desk (Or Nearby) Exercises For An Office Workout

Football Run

Jumping Jacks

Leg Extensions

Squats

Shoulders

Chair or Desk Dips

Neck and Back Stretching

Shadowboxing

Further Reading

Super Foods: Exotic Fruits

Rambutan

Papaya

Dragon Fruit

Passionfruit

Acai Berries

How To Read Nutrition Labels

How To Pick The Right Fitness Wear

Interested in finding out more about new trends in fitness wear? Here are a few to get you started:

100 Most Inspiring People on Twitter

Spirituality

Change

Productivity, Leadership, and Work

Fitness and Health

Motivation

Inspirational Stories

Happiness

Do-Gooders

Authors and Academics

Activists

Interesting People

Big Names