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Here’s What a Balanced and Effective Weekly Workout Plan Actually Looks Like

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Whether you are a seasoned gym-goer or are brand new to exercise, having a weekly workout plan can help you stay consistent and ensure you continue progressing towards your fitness goals.

And while life can sometimes get in the way of your scheduled workout program—for instance, maybe childcare falls through, and you have to skip yoga to watch your toddler, or a work meeting runs late so you can’t fit in the dumbbell weight lifting routine you had planned—having a set structure week-to-week can go a long way in helping fitness become an ingrained part of your lifestyle. 

As for what your weekly gym workout plan should look like? Well, that answer is really going to vary from person to person. Factors like your baseline fitness level, current health status, exercise goals, and how much room you have in your schedule to exercise will all dictate the best workout schedule for you. For example, the right exercise routine for an avid runner trying to set a new PR is probably going to be a whole lot different than the best workout schedule for muscle gain and muscle growth.

All that said, if you’re looking for some general info to get you started, there are some broad guidelines that can give you a good sense of what comprises a well-rounded weekly workout plan. With that in mind, we spoke with four experts to get some basic guidance on how often you should work out, the components of a good workout routine, how you can make it a lasting habit, and how much exercise is too much. Right this way for all the need-to-know intel.

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https://pocket-syndicated-images.s3.amazonaws.com/65dff9419ae50.jpgMonika Jurczyk via Adobe Images

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https://getpocket.com/explore/item/here-s-what-a-balanced-and-effective-weekly-workout-plan-actually-looks-like

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Why “secular Lent” misses the point

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This Wednesday marks the beginning of the penitential period of Lent: one of the most important, and most misunderstood, periods in the Christian religious calendar.

While many non-Christians participate in Christmas festivities, even if just vaguely related to the occasion — Lent remains unobserved even by many Christians.

Lent is the approximately monthlong period that leads up to Easter, commemorating Jesus Christ’s temptation by the devil in the wilderness, his subsequent crucifixion, and finally, on Easter Sunday, his resurrection.

It is a period of fasting, penitence, and prayer for Christians around the world. It is predominately observed by Catholics (and the Orthodox, albeit on a slightly different calendar), but Christians of all denominations can and do participate.

About a quarter of Americans observe Lent (including 61 percent of Catholics, and 20 percent of Protestants), according to a 2017 Lifeway poll. But at the same time, in some corners of the Internet, Lent has become secularized, reimagined as another opportunity for a kind of spiritual wellness “cleanse” (whether of food, drink, or social media habits), a second chance at kickstarting those neglected New Year’s resolutions.

Lent is, in other words, simultaneously sidelined by many ostensibly practicing Christians and appropriated by the secular world.

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https://cdn.vox-cdn.com/thumbor/BnphKfzFtx_GFun60bwB0Ef5g1E=/0x0:2400x1625/1220x813/filters:focal(1060x850:1444x1234):format(webp)/cdn.vox-cdn.com/uploads/chorus_image/image/58683965/647003270.jpg.0.jpgAsh Wednesday is a time of penance, prayer, and reflection. Evelyn Hockstein/Washington Post/Getty Images

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Click the link below for the article:

https://www.vox.com/2018/2/14/17007284/why-secular-lent-misses-the-point-christian-ash-wednesday

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Presidential Inauguration Ceremony and Order of History Marian Anderson

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Presidential Inauguration Ceremony and Order of History Marian Anderson

How to use the ritual of Lent to reevaluate your life, even if you’re a non-believer

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Even if you’re not Christian, you’ve probably at least heard of Lent — the 40 (really 46, since Sundays don’t count) days between Ash Wednesday and Easter. But what is Lent really about?

It’s about introspection. “Lent is a time of putting aside what we normally do to reevaluate our lives. It’s a time to ask, ‘Am I really being the person I intend to be?’” says Father Mark Morozowich, dean of the school of theology and religious studies at the Catholic University of America in Washington, DC.

It’s about connecting with others. “Lent is a journey people can take together. Even if you don’t identify as Christian or identify as religious, you can take part in the journey with friends or family members,” says Corey MacPherson, university chaplain at Colgate University in Hamilton, NY.

It’s about slowing down. In the Orthodox tradition, Lent is considered a return to normalcy. “It’s being more mindful, and more involved, and bathing yourself in the rituals of the church, so you can see your own needs. It’s a beautiful time of year,” says Jeff Citro, licensed social worker, a Massachusetts-based counselor with broad experience in the Christian denominations.

Giving something up

Fasting and sacrifice are cornerstones of Lent. But if you just, say, stop eating chocolate for Lent, you’re missing the point. You need to reflect on the sacrifice. “Why have you been eating so much chocolate anyway? What are you trying to heal from, or medicate?” asks Citro. “Giving up something in and of itself is useless. It’s only meaningful in the context of your spiritual journey.”

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https://media-cldnry.s-nbcnews.com/image/upload/t_fit-1240w,f_auto,q_auto:best/newscms/2017_16/1972816/170421-red-coat-forest-better-ew-144p.jpgLent can set a pattern that transforms you and puts your life back in balance. Julia Davila-Lampe / Getty Images

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Click the link below for the article:

https://www.nbcnews.com/better/pop-culture/how-use-lent-reevaluate-your-life-even-if-you-re-ncna850656?utm_source=pocket_collection_story

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Challenge Yourself With This Mobility Training Program to Move Better in 4 Weeks

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If you’re already crushing your cardio sessions and going hard in the weight room (which we hope you are!), it’s time to add another, often-overlooked layer to your workout routine. Enter: our March 2024 Movement of the Month Club, a monthlong mobility training program focusing on improving your entire body’s movement.

Looking to take your workouts to the next level and prevent injury while weaving in some oh-so-crucial self-care? Mobility is for you. Looking to feel better and move easier every day? Mobility is for you. The goal isn’t just to get more bendy, but to leave you feeling less achy and better primed for your workouts—and the rest of your daily routine, too.

Over the next four weeks, we’ll explore feel-good mobility exercises that fit into your busy days—as in, you only need 5 minutes! You’ll be guided through the month by Alicia Rios, certified personal trainer and programming manager for Bold, an at-home, digital fitness platform.

“Early in my career I realized that quality of life and independence are two important life goals for many aging individuals,” she says. “However, a lot of us take those things for granted until we start to notice they’re in decline—and then it becomes much harder to change.”

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First Black Woman Neurosurgeon in The United States Dr. Alexa Canady

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First Black Woman Neurosurgeon in The United States Dr. Alexa Canady

Know The Bible

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“Acts 20:32. “So now, brethren, I commend you to God and to the word of His grace, which is able to build you up and give you an inheritance among all those who are sanctified.” It is not enough to read the Bible or to understand it. You have to go further and know the […]

Know The Bible

KNIGHT OF FORTUNE (2023) – My rating 7.8/10

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Knight of Fortune is a short drama written and directed by Lasse Lyskjær Noer and produced by Jalabert Productions, consisting of Christian Nortyk, Kim Magnusson, Hanne Bruun, and Tobias Damkjaer. As an Oscar contender, I was compelled to add this film to my list of nominated potentials. I found this “Knight of Fortune” short film […]

KNIGHT OF FORTUNE (2023) – My rating 7.8/10

Giving Up Carbon for Lent

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On a recent Monday evening, at an event called “Doing Theology: Jesus and Carbon Neutrality,” I sat in a circle around a large bowl of Cheez-Its with twelve parishioners from Circle of Hope, a progressive Anabaptist church in South Philadelphia. The church occupies a former Italian funeral home that was featured on the show “Mob Wives,” and the room was hung with black netting to symbolize Lent, the Christian liturgical season that began on Ash Wednesday, in late February, and ends forty days later, on Easter. Lent is historically a period of atonement and reflection, and these people had come together to discuss the church’s carbon footprint and their own.

“I feel like I’ve woken up in the ocean, and I’m trying not to get wet,” Jeremy Avellino, a forty-four-year-old architect who was leading the discussion, said. In 2010, Avellino had learned that buildings were responsible for thirty-nine percent of global carbon emissions, and considered leaving architecture completely, but God had told him not to. “I didn’t hear God audibly say, ‘Hey, man, you’ve got to stay in this and make it better,’ ” he clarified, but he had had a brush with the Holy Spirit. In 2011, Avellino created Bright Common, an architecture studio that practices high-concept, low-carbon design. (Recently, during the panic shopping brought on by the coronavirus outbreak, he bought a Tushy, a seventy-nine-dollar bidet, to reduce his use of toilet paper.) Avellino finds solace in the energy-efficient houses and apartment buildings he builds. “But sometimes, when I zoom out on Google Earth and see the millions of other homes built, I sometimes slip into despair,” he said.

Sara Robbins, a thirty-three-year-old social worker who grew up in a conservative church, talked about trying to unlearn the idea that stories about humans damaging the planet, including through overpopulation, were fake news. “I grew up thinking that we had to have more children so that there were more Christians on the planet,” she said. She has started composting and using fewer single-use plastics. “I’m trying in the day to be more aware of how my actions have larger positive and negative impacts,” she said.

Many Christians observe the period of Lent by giving something up, often in the name of self-improvement. (Carbohydrates, say, or alcohol.) Over the past several years, however, some left-leaning Christians have made the commitment to limit their consumption in service of the Earth, rather than themselves. Last year, a group of nuns in Pennsylvania sent out a newsletter advising people on how to cut back on electricity usage during Lent. This year, the young adults of the Evangelical Lutheran Church in America, across the country, are fasting from single-use plastics, and other local sustainability practices. “It’s just way harder than I thought,” Savanna Sullivan, the twenty-seven-year-old national director of young-adult ministries, told me. “Yogurt, for instance: it’s healthy, but it’s in plastic, so I’ve given it up.” In St. Louis, the members of the University United Methodist Church are fasting from carbon. They recently shared a forty-day calendar that offers directives for each day, advising followers, for example, to collect their food waste to see how much they create and to keep it out of the garbage, where it produces greenhouse gases. The Church of England has devoted its annual #livelent campaign to “care for Creation,” and has advised practitioners to, among other things, plant a tree, turn their thermostats down, and eat less meat. “The individual actions are easy,” Jo Chamberlain, the national environmental officer for the Church, told me. “The ones that involve other people, like having my family eat more vegetables, are trickier.”

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https://media.newyorker.com/photos/5e77ce338911e2000817a370/master/w_1920,c_limit/Griswold-CarbonForLent.jpg

Some Christians have made the Lenten commitment to limit their consumption in service of the Earth, rather than themselves. Photograph from Alamy

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https://www.newyorker.com/news/on-religion/giving-up-carbon-for-lent?utm_source=pocket_collection_story

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5 Questions Your Doctor Wishes You’d Ask

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There’s a common belief that men avoid the doctor at all costs—particularly the dreaded annual exam. But according to a poll by Hearst Media, the parent company of Men’s Health, three out of every four men (75 percent) have gone to the doctor in the last year. That number goes up to 80 percent when talking about men over the age of 35, and 84 percent for those over 55.

Not bad, guys! Seeing a health care provider (HCP) regularly is key to staying healthy and catching any serious issues early. But you also need to make sure you’re getting the most out of your exams, which means asking the right questions and bringing any concerning symptoms to your doctor’s attention. “Physicians aren’t able to guess exactly what’s bothering you, and we can only help you if we know what’s going on,” says Daniel Kiss, MD, a cardiologist with Hackensack Meridian Jersey Shore University Medical Center.

Need help opening up to your doctor? Here are five questions primary care physicians say you should ask at your next annual exam:

1. “What can I do to prevent future health problems?”

This is a good open-ended starter question that will get your doctor talking about healthy lifestyle behaviors as well as tests or screenings for common diseases in men your age. Remember, the purpose of an annual exam isn’t just to discuss what’s going wrong, because in many cases, especially if you’re still relatively young, you may not have any acute concerns. “Any good physician should also talk about prevention and what you should be doing to stay healthy into the future,” says Dr. Kiss.

Consider this an ice-breaker. After talking broadly about your health, it’s time to get more specific. And what better place to start than your heart?

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https://www.menshealth.com/health/a40971698/5-questions-your-doctor-wishes-youd-ask/?utm_source=pocket_discover_health

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Moara de Vânt

Să facem glume, nu război

🇲🇲Dear all peace-loving people around the world🇲🇲

In the world, human beings are facing various problems. People who are full of greed, anger, and ignorance are seen to be fighting with each other in words and deeds. As the fighting continues, various problems such as civil wars, wars of aggression, and wars of aggression are occurring. As world peace is being destroyed, humans are facing unbearable problems. Innocent children and women are not getting the rights they deserve and deserve. I can't think of one thing every time. What is it? The United Nations. If we look at the responsibilities and duties of the United Nations, I think it is not suitable for solving the problems that are happening in the world today. In fact, the United Nations and the World Security Council, such an organization must rule the world, must be able to give orders, and must have various ways to obey orders. There must be no organization that can influence more than that organization. There should be experts from each country. They can even dominate the superpowers like the US, China, and Britain. Only then will global peace be achieved quickly. Now, if a country with power develops more militarily, economically, or socially than its own country, then powerful countries will jealously seek out enemies and wage war. Or they will attack with fighter jets. In this, innocent people are losing their lives. No one understands the value of a life. You should think about how to achieve global peace by controlling these. If the US continues to be the permanent president of the UN, world peace will never be achieved. If you think carefully, no one sees that they are working for the common good, but for their own benefit, for the benefit of their own country. The permanent president of the UN and the Security Council has rejected this, As a young Rohingya, I have come to realize that only by electing the president and secretary from among the countries in the world through a secret ballot system and governing the world fairly can we achieve global peace. The United Nations and the Security Council are organizations in which any country must govern, give orders, and make them obey their orders. For example, only when a defendant is tried in court can we hold the leaders of the countries in check and control them, can we achieve global peace smoothly. Otherwise, it will not be easy for powerful countries to use various excuses to end this war every year, every year, for the benefit of themselves and their countries. No country's leaders pay any attention to the words of the United Nations and the Security Council. If we look at it in practice, look at the Rohingya issue. Myanmar is a small country. Even that country has been under siege for 8 years. What action can be taken? Why is the UN and the Security Council Powerless? Without such Power, how can the organization bring about global peace? Everyone should think about it. Whether there is a veto or a strong one, all countries in the world can only achieve global peace if they are subject to the UN and the Security Council. Seek peace in the quiet embrace of nature. Peace is an indispensable need of the human race. It is not as if one person can kill another person, and it is as if one country can attack another country, but instead of trying to build peace, we must try to destroy the peace now, and the world is getting hotter and is on the verge of collapse. I especially appeal to all the world experts to urgently try to bring about peace in all parts of the world. Mr, Noor Muhamed Arkhan Rohingya Youth Myanmar

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