8 Myths About Hygiene That Are Totally Bogus

by VIVIAN MANNING-SCHAFFEL  Last Updated: Sep 16, 2016

Hygiene myths tend to morph and change with the times. Getting clean used to mean simply sponging off your face and hands or maybe a soak in a wooden tub full of well water. But now that most of us are fortunate enough to have access to heat and plumbing, we have few excuses not to keep up with things. To dispel some of the most common hygiene and grooming myths, here are two germ experts: Jason Tetro, microbiologist and visiting scientist at University of Guelph and author of the best-seller, “The Germ Files,” and Mike Swann, M.D., a dermatologist in Springfield, Missouri.

MYTH #1: YOU NEED TO SHOWER EVERY DAY.

Both experts agree showering every day isn’t necessary. That is, of course, unless you have a job or hobby that has you sweating profusely or getting really dirty every day. Our bodies are covered in microbes, and they grow over time, says microbiologist Jason Tetro. “If their concentration gets too high, we stink and run a risk of skin irritations, acne and dandruff.” He adds that showering at least once every few days should keep bacterial levels low enough to prevent unpleasant aromas. If you have dry skin but still need a shower, Dr. Mike Swann says bathing with synthetic soaps, such as Cetaphil, Dove or CeraVe, can minimize the amount of residual cleanser on your skin and avoid stripping it.

MYTH #2: PUBLIC TOILET SEATS ARE HAZARDOUS TO YOUR HEALTH.

If you’re a woman, you’ve likely perfected the fine art of making a toilet paper ring on the toilet seat or squatting without touching the seat. However, though microbiologist Jason Tetro says toilet seats are often coated with germs, the same holds true of your toilet seats at home, and they pose no threat to the skin. So sitting on a public toilet seat will likely cause you no harm. As long as you don’t have any open cuts or sores where your skin touches the seat, you’ll be fine. “Just don’t lick them, as many of the bacteria present could cause gastrointestinal troubles,” he jokes.

MYTH #3: HOT TUBS ARE FULL OF HARMFUL BACTERIA.

Hot tubs have a horrible rep. They were even once memorably referred to on “Seinfeld” as a “bacteria frappe.” Jacuzzis, like all recreational water areas, are contaminated with bacteria -- but mostly of the harmless, environmental variety, says microbiologist Jason Tetro. However, some can be troublesome, such as MRSA, E. coli and Legionella pneumophila, the cause of Legionnaires’ disease. As long as the hot tub is cleaned regularly, you should be good to take a soak.

MYTH #4: ANTIBACTERIAL PRODUCTS ARE BEST FOR HOUSEHOLD CLEANING.

It’s common knowledge that kitchens and bathrooms are hotbeds of germy activity. So you’d think using antibacterial products would be the best way to clean them. But microbiologist Jason Tetro says antibacterial products often contain triclosan, a chemical that isn’t particularly effective at killing bacteria and may be an environmental toxin. Disinfectants like bleach work better, but more eco-friendly solutions containing hydrogen peroxide work just as well.

MYTH #5: HAND SANITIZER REMOVES ALL BACTERIA.

Time to change the way you think about hand sanitizer. Dr. Mike Swann says that while sanitizers do reduce bacterial loads on our hands, the thought that your hands will suddenly be bacteria-free is just a myth. “The truth is that bacteria are all over your skin all the time,” he says, adding that this is completely normal. Though the sanitizers made of more than 60-percent alcohol actually work pretty well, the Centers for Disease Control says the other kind likely contains triclosan, which was recently banned from over-the-counter antibacterial soaps and bodywashes by the FDA. Soap and water is the best way to wash your hands -- especially if your hands are visibly dirty or if you’ve handled chemicals like pesticides.

MYTH #6: WASHING CUTS IN OCEAN WATER WILL HELP THEM HEAL.

The old myth about how seawater cleans out cuts and scrapes is just that -- a myth. It may be founded in truth (saline solution does help cuts heal), but in practice, it doesn't translate. Microbiologist Jason Tetro says an ocean rinse may work fine when it comes to cleaning off your hands, but it’s not such a great choice for wounds because it contains microbes that can actually interfere with the healing process, sometimes making things worse. Sterile saline is a much better way to go, says Tetro.

MYTH #7: DEODORANT IS HEALTHIER FOR YOU THAN ANTIPERSPIRANT.

In the early 2000s, a few studies investigated whether the ingredients in antiperspirant would cause cancer. The theory was that aluminum-based compounds and parabens (both found in some deodorants and antiperspirants) mimicked estrogen and promoted the growth of cancer cells. But the National Cancer Institute maintains those links aren’t substantiated conclusively. “Deodorants control microbial populations with antimicrobials, while antiperspirants control water production from the skin,” says microbiologist Jason Tetro, adding that both can be effective in the short term. However, deodorant may contain other chemicals considered nutrients for bacteria that can up your stink quotient, while antiperspirants keep bacterial numbers low because they need water to survive.

MYTH #8: YOU SHOULD CHANGE YOUR BEDSHEETS EVERY MONTH OR SO.

According to a 2013 survey by the U.K. mattress company Ergoflex, men between the ages of 18 and 55 only change their bed sheets four times a year -- and single guys only own a single set of sheets. Women usually own three sets and change their linens every two to three weeks. According to science, this is kind of gross. Microbiologist Jason Tetro says, “Each and every hour you are shedding millions of germs (while you sleep) that grow with sweat, oil, dirt and other organic chemicals. The majority are harmless, but some can cause rashes, irritations and acne.” Aside from that unpleasantness, dust mites feed off of the bacteria we shed in bed. To help keep those critters at bay, change your sheets weekly and use hot water to kill off the bacteria, says Tetro. If you shower before bed, you might be able to go a little longer before stink sets in, says Dr. Mike Swann.

WHAT DO YOU THINK?

Had you heard any of these myths before? Which ones did you believe? Were you surprised by any of the myths on this list? What other myths have you heard about hygiene? What did you discover about the truth behind the myth?

Dear Science: Why can’t I tickle myself?

Dear Science, 

Why do we only laugh when someone else tickles us? Why can't I tickle myself?

Here's what science has to say:

Dear Science: Why can’t I tickle myself?

How the Surrealist Movement Shaped the Course of Art History

What Is Surrealism?

Founded by the poet André Breton in Paris in 1924, Surrealism was an artistic and literary movement. It proposed that the Enlightenment—the influential 17th- and 18th-century intellectual movement that championed reason and individualism—had suppressed the superior qualities of the irrational, unconscious mind. Surrealism’s goal was to liberate thought, language, and human experience from the oppressive boundaries of rationalism.

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If you've every seen images like this and were curious about the artists and their visions, check this site out.

It traces Surrealism back to its founding in 1924 and describes its impact on many of the greatest artists of the 20th century, from Salvador Dalí to Jackson Pollock.

Interesting stuff!

How the Surrealist Movement Shaped the Course of Art History

Here’s Exactly How Exercise—Or Lack of It—Affects Aging Muscles. This Just Might Change Your Life

Buried deep inside your muscle tissue may be the secret answer to your flagging energy, growing waist size, and declining health. Take action now.

Good information. Now it's your turn.

Read the article here.

11 Ways To Make Your Workout More Joint Friendly

Joint pain can stop training progress dead in its tracks. Follow a sports-medicine-doctor's advice to lifting without the hurt.

Heavy, repetitive resistance training wasn't designed with joint health in mind. Sooner or later, you'll find that something hurts in your shoulders, knees, elbows, or hips. Many of us just push forward, until that something really hurts. Oftentimes, that's your first introduction to the itis family: tendonitis, bursitis, arthritis, and so on.

Instead of enduring discomfort or downing over-the-counter medications to relieve pain, let's instead focus on 11 ways you can make the workouts you're already doing easier on your joints.

Even if you don't have pain now, heeding these recommendations can help keep you in the gym and off the sidelines.

1. If It Hurts, Don't Do It. Look For Similar, Alternative Exercises

A sports-medicine doctor will tell you that if an exercise hurts, don't do it. But that doesn't mean you have to abandon that movement pattern altogether. For instance, people with shoulder issues (count me in!) often have problems with barbell presses. The shoulders are locked in one position, leaving little room to work around pain.

A multijoint move like the bench press might aggravate a sore shoulder, so try an isolation exercise like a chest fly or cable cross-over, and see how that feels. They'll activate the pecs, but alter the motion. You could even change the angle you're working.

 If your shoulder hurts when benching, one option is to try chest flies, a single-joint movement.

But there are more options. "Instead of an overhand grip bench press, try underhand." suggests Guillermo Escalante, DSc, ATC, CSCS, owner of SportsPros Physical Therapy Center in Claremont, CA. "Dumbbells are also a great option, because they offer more freedom of movement. Move just a few degrees of shoulder abduction or adduction, and all of a sudden, what was a painful movement doesn't hurt anymore. 

"On top of that, newer research shows that because there's more instability with the dumbbells, the muscle has to activate more," he adds. "Because you're having to stabilize the dumbbells, you won't need as much weight to achieve the same level of activation."

2. Use Smooth, Controlled Motions, And Avoid Bouncing

Any exercise that allows for body English and momentum also allows you to use heavier weights than you normally would with strict form. Nothing aggravates a sore joint more than putting excess weight on the bar and then using bad form.

"If you're bouncing out of the hole when doing squats, thrusting through your hips to complete barbell curls, or jerking the weight on rows, you're stressing your joints, ligaments, and tendons," says Escalante. His recommendation: Reduce the load and start working on technique while using a smooth, controlled motion.

3. Consider Using Free Weights Instead Of Machines

Machines have their pros and cons. A novice lifter who can't balance a weight very well might require a machine in order to complete a movement. However, the machine forces you to work in only one direction, not allowing your joints much freedom of movement. Try doing a similar move with a barbell, dumbbells, or cables.

4. Make Sure Your Warm-Up Is Up To The Task Ahead

Being told to warm up always feels like Mom is nagging you to brush your teeth. But it's sage advice, especially as you age. Warm-ups not only allow you to push more weight in the gym—and shouldn't that be reason enough?—they gradually loosen up muscles and connective tissue, improving your range of motion and flexibility.

"Warming up increases the dilation of blood vessels, blood flow to the area, and neural activation of all of the muscles you'll be recruiting," says Escalante. "Do a 5- to 10-minute cardio warm-up to get your heart rate elevated along with some very light warm-ups sets of your initial movement, but don't take them close to muscle failure. Save the static stretching for post-workout, but dynamic exercisescan also be helpful." 

5. Focus On Time Under Tension Rather Than Training To Failure

"If you're constantly training to failure—even if it's light endurance loads—you're going to have some joint issues," warns Escalante. "That's why pushing yourself to just short of failure is a good strategy for at least some of your workouts."

Training to failure is often accompanied by mild breakdowns in proper technique, he adds. The load in and of itself may not be problematic for joints, so long as you're not breaking down your mechanics during the lift. For building muscle, however, though. "There's recent research that indicates hypertrophy is linked to time under tension, rather than loading up as much as you can and doing a 6RM," Escalante says. "I'd rather do a 12RM, keeping the muscle under tension the whole time and using a slow, controlled motion."

6. Limit Intensity-Boosting Techniques To Particular Training Cycles

"We hardcore lifters like to push hard, beyond failure, at every workout, and that's what a lot of intensity-boosting techniques are for," says Escalante. "If you're always pushing to the limit, something's going to give—like your joints. Using a periodized scheme, in which you alternate your loads, is probably the smartest way to avoid this. You can still stress your body, but there are also periods of active recovery cycled in that aren't as strenuous, and you're not training to failure all the time.

"I'm a big fan of an undulating model of periodization," he adds. "Instead of having weeks dedicated to lighter lifting, hypertrophy, or lifting super-heavy, I prefer to include all those within just one week."

7. Let Pre-Exhaust Lighten The Load

In most cases, you begin your workout with a foundation compound exercise, like squats, bench presses, deadlifts, or overhead presses. But with pre-exhaust, you position a single-joint exercise like leg extensions before squats; this pre-fatigues the quads before you start the squats. If squats were done first, you might have to use 405 pounds to fall within the hypertrophy rep range; after a pre-fatigue, you might instead be able to get away with using 315 pounds and still stay within the 8- to 12-rep range. That decrease in load means a decrease in joint stress.

Single-joint leg extensions done before squats serve as a pre-exhaust, meaning you won't be going as heavy on the latter.

"I like pre-exhaust, because you don't have to use as much load in your compound exercises," says Escalante. "[The reversal of exercise order] might also give the joints and target muscles more time to warm up, as you don't use nearly the same heavy loads with a single-joint movement as you would with compound exercises. Being a little tired going into a 'big' movement means you won't have to put as much weight on the bar. Yet you'll still get all the activation you need."

8. Favor Techniques That Slow Rep Speed And Minimize Momentum

Not all intensity-boosting techniques require near-maximal loads; slowing down rep speed is a simple way to take pressure off joints. "Any time you're slowing down a movement, you're putting more stress on the muscle and taking it off the joint itself," says Escalante. "Controlling movements puts the stress on the muscle, which improves hypertrophy. It also reduces momentum, which is how you often get these injuries. Reducing rep speed usually means lowering the weight."

One notable technique that does this is called reverse movements, which minimize elastic energy by pausing at the bottom of a movement for a few seconds. This technique is especially useful for increasing strength over the bottom portion of the range of motion.

9. Avoid Locking Out Your Joint

Conventional wisdom is to take a movement to the end of the range of motion. But when you lock out a joint, most often done with multijoint chest movements as well as triceps and leg exercises, the load instead shifts to the joint itself.

"Now you're putting all of the tension on the actual joint, and the muscle becomes unloaded," says Escalante. "At the joint, you're getting maximum surface contact between the two adjoining surfaces. This is especially unwise if you have, say, 500-1,000 pounds on the leg press. It also reduces time under tension, meaning you're doing so at the cost of muscle gains."

If you're already got knee pain, for example, Escalante warns that those last 10 degrees of extension have maximum surface tension, which could grind away the patella. If you do leg extensions, the first 10 degrees can also contribute to knee pain. "My advice is to stick to the middle of the range of motion," he says.

10. Use NSAIDs And Prescription Medications Sparingly

It's not uncommon for lifters to take an over-the-counter anti-inflammatory or analgesic before workouts to take the edge off nagging pain like tendonitis or joint pain.  One downside to masking the pain is that you may be causing further damage without knowing it—at least, until the medicine wears off. Another downside is that chronic use of these meds can be hard on your liver.

11. Boost Intensity Gradually

While most lifters looking to increase muscle size typically train in the 8- to 12-rep range, that doesn't mean they won't sometimes try for a max lift or decide to work on strength for a while. That can mean an additional 50-75 pounds on the bar. That's a significant increase in force on your muscles and connective tissue, as well.

"If you're considering making big changes in your training and expecting muscle adaptation, give your body an adaptation phase," says Escalante. "If you've been training at 12RMs, first go down to 10RMs for a little bit, then down to 8RMs for a while, and then 6RMs. Once you become accustomed to those heavier loads, you can easily alternate between a 4RM and 10RM workout."

Escalante also notes that when entering a growth or strength phase in your routine, tendons and ligaments grow more slowly than muscle tissue. "They can become a weak link in the chain and are at greater risk of injury," he says.

3 Ways To Increase Your Pain Tolerance In The Gym

When your body sends a message that it wants to quit, what's your response? Do you breathe a sigh of relief or push even harder? Learn to dig deeper and build a stronger relationship with pain.

Pain is one of the inarguable realities of life, but that doesn't mean you have no say in how you encounter it. You can wait comfortably, for years and years, until the day when pain finds you—and maybe never leaves. Or you can voluntarily get on familiar terms with pain and visit it on a regular basis. I think you know which approach I'm going to advocate.

In order for training to be effective for the long term, you must increase your perceived intensity—and the discomfort that accompanies it. From the 20-rep "breathing squats" of old, to the classic bodybuilder's double and triple dropsets, to today's CrossFit and HIIT, pain-promoting training circles in and out of vogue over the years. And it's definitely "in" right now.

"Sure, but that's not for everyone," someone is saying right now. I disagree. Everyone can and should get comfortable with pain. By avoiding it, you are missing out on the hormonal and physique benefits that strength training can provide. No, it doesn't feel "good." But your body has the ability to withstand loads of hurt and extreme levels of fatigue. The problem is that most gym goers don't have a strategy for how to deal with the pain when it hits them.

Here are three mental tips to help you deal with discomfort in your upcoming battle in the gym. By managing your perception of pain, you can take your body beyond what you thought you were capable of.

Get ready to feel unstoppable.

1. Understand The Benefits Of Pain

Anyone who has spent a few years under the iron knows that the line between "good pain" and "bad pain" takes time and practice to understand. To be clear, high-pain-tolerance training is not about working through an injury; it is about working through the physical discomfort and stress of a challenging task. It's important to understand this distinction. If you're injured, get well before you do anything else.

That said, building your pain tolerance begins with acceptance. Understand that when you're doing a workout and your legs are burning and your lungs are pounding, you're at the right place where good things will happen. Being confident in the benefits will help you stomach the agony.

When you work out this intensely, your body undergoes an important neuroendocrine adaptation or hormonal change. It releases human growth hormone, testosterone, and other fat-burning, muscle-building hormones to enhance your body composition. But it doesn't happen to any meaningful degree when things are easy. In order to get these amazing physical benefits, you have to occasionally push your body as close to your limits as possible. Taking a slow jog or casually pumping up just won't get you these hormonal advantages.

Likewise, your body builds up a lactic-acid tolerance with repeated exposure, so the first time you do heavy high-rep squats, you may feel like you're going to croak after just 5 reps. Over time, however, you'll be able to do more and achieve more in the gym.

I know this doesn't sound fun, but many people who have successfully undergone transformations will tell you that it's only through this physical discomfort that profound change is possible. Over time, you'll realize that the benefits you'll get from the pain will outweigh the suffering.

2. Get Angry

Like pain, there is "good angry" and "bad angry." I'm not suggesting you train in an uncontrolled or chemically enhanced state of anger, because that can quickly get out of control. In the gym and in life, you never want your emotions to get the best of you.

However, anger—at yourself, or at someone who has doubted or crossed you—can be a powerful tool to employ when you find yourself ready to quit prematurely. Personally, I know I'm susceptible to giving up when I could go further. When I catch myself fading at the first sign of discomfort, I get incredibly upset for potentially wasting a training day.

Being upset at myself instantly fires me up to the point where I can bulldoze through a workout no matter how difficult it is. The discomfort is still there, but training while being pissed off can override plenty of the negative sensations of your muscles hurting.

Get mad. Then, get better.

3. Recall Your Past Painful Workouts

When you're in the heat of the moment in training, the pain and discomfort can seem so intense that you can't think about anything else. But with practice, you'll remember at least one thing: The last time you did this to yourself, you survived.

When the suffering comes, open up your mental Rolodex of past training sessions that were just as uncomfortable as this one. Maybe there are some that were worse—way worse. Knowing that you got through those will help make the current temporary challenge seem a lot easier.

You seriously have no idea where the limits of your potential truly are. Nobody does. All you have to guide you is what you've done before and what you're willing to believe right now. Revisiting your past victories will give you the closest thing you can get to concrete proof that you have the ability to endure and outdo pain.

The past is gone, but it has one use: It can help you feel more awesome in the present and be more awesome in the future. Let it!

Colin Kaepernick

 

 

Kaepernick has an African American father, but was raised by a white couple alongside their children after being put up for adoption.

 

 

  

  

 

 

Simple Ways to Lower Blood Sugar While at Your Desk

High blood sugar can damage your nerves, blood vessels, and organs. It can lead to a heart attack, type 2 diabetes, stroke, kidney failure, or even make you blind. One of the worst things for your blood sugar is to sit for hours on end. But the problem is that many of us have jobs that require us to sit at a desk for at least 8 hours and more every weekday. Studies show that even if you exercise before or after work, being sedentary for prolonged periods can still damage your health.

     Researchers at Arizona State University studied overweight desk workers and closely monitored their blood sugar for 4 weeks. During week 1, subjects did their usual sedentary 8-hour work routine. In week 2, participants gradually replaced some sitting time with standing by using a standing desk. Eventually, they totaled 2 and 1/2 hours of non-sitting per work day.

     In week 3, participants used a treadmill desk. They walked at a slow pace (1 mph) for up to 2 and 1/2 hours each day while working. In the final week, they periodically slowly pedaled a stationary bicycle fitted to their desk. The   researchers found that just by standing for part of the work day, the subjects’ blood sugar levels dropped an average of 5%.

     The treadmill and bike desks had a bigger effect. Participants lowered their blood sugar levels up to 12%. And the benefits extended beyond the work day. Glucose readings stayed lower throughout the evening hours. The researchers reported their findings in the journal Medicine and Science in Sports and Exercise.
The bottom line? Try to stand and be as active as possible at your desk. Dr. Barbara George is director of the Center for Cardiovascular Lifestyle Medicine at Winthrop University Hospital in Mineola, N.Y. She offers these tips:

   1). Take a 1 to 3-minute break each 1/2 hour during the day to stand or walk around. Set an alarm on your cell phone as a reminder.
   2). Use a standing or treadmill desk if possible.
   3). Instead of sitting at your desk while taking phone calls, use your cell phone to “walk and talk.”
   4). Try to introduce stand-up or even “walking meetings” at your work place.

6 Foods That Control Blood Sugar: In addition to avoiding long stretches of sitting, certain foods are great for maintaining healthy blood sugar levels.

Blueberries. A 2010 study found that blueberries not only control blood sugar by increasing sensitivity to insulin, but can help prevent diabetes.

Avocados. They are full of healthy monounsaturated fat, which slows the release of sugar into your bloodstream.

Chia Seeds. These tiny seeds pack powerful health benefits. They stabilize blood sugar and improve insulin sensitivity.

Cinnamon. A study in the journal Diabetes Care showed the spice increases your body’s ability to use insulin. This means your blood sugar levels don’t spike. One half teaspoon of organic Ceylon cinnamon, sometimes referred to as “true cinnamon,” has been shown to lower blood sugar by up to 20%. It also reduces triglycerides and LDL (bad) cholesterol.

Cherries. They contain naturally occurring chemicals called anthocyanins. A study published in the Journal of Agricultural and Food Chemistry found that anthocyanins can increase natural insulin production by 50%. 

Vinegar. A study found that several drops mixed with water before a meal controls blood sugar and insulin spikes.

6 Best Exercises That Work Your Lower Abs

If there’s one thing everyone can agree on, it’s that lower belly fat is the worst. Sadly, getting the six-pack you’ve always wanted isn’t as easy as performing tons of crunches. For one thing, seeing such definition means you can’t be carrying around excess weight. Even then, you’ll also need to train your lower abdominal muscles. The Huffington Post says the best way to sculpt those lower abs is by doing exercises that move your legs, hip flexors, and lower abdomen. Get started with these six exercises.

1. Mountain climber

You can’t expect to lose fat and tone your lower ab muscles without aerobic exercise. Luckily, Livestrong says mountain climbers provide a total-body, cardiovascular workout. You can expect to work your shoulders, quads, abs, and more, all while increasing your heart rate.

Begin in a plank position, palms on the ground and arms straight out in front of you, right underneath your shoulders. Your legs should be extended in a straight line. Keeping your back flat and your arms in the same position throughout, quickly tuck your right knee toward your chest, then jump it back to to the ground as you simultaneously pull your left leg toward your chest. Repeat quickly as many times as possible.

2. Lying leg raise

Bodybuilding.com says to start this exercise by lying flat on your back with your hands underneath your glutes, palms down, and legs extended straight out in front of you. Lift your legs slowly off the floor until they’re perpendicular to the ground. Hold for a second, then bring them back down to the floor. To increase the challenge, don’t let your feet touch the ground in between reps.

3. Scissors

This move is similar to the lying leg raise, except you’ll be lifting one leg at a time. Real Simple says to lie on your back with both of your legs lifted so they’re perpendicular to the ground. With both your head and shoulder blades lifted off the ground, bring your right leg down until it’s about six inches from the floor as you gently pull your left leg toward your body. Switch sides for one rep and repeat 10 times.

4. Dead bug

Men’s Health explains one reason this exercise is so effective is because it works your abs while stabilizing your spine. This prevents you from flexing your lower back, which ensures proper form.

Muscle & Fitness says to start this move on your back with your arms at your sides. Lift your legs off the ground and bend your knees so they create a 90-degree angle. Then, extend your right leg forward until it’s a few inches from the floor while extending your left arm straight behind you. Bring them back to starting position and repeat with the opposite arm and leg.

5. Reverse crunch

More effective for your lower abs than just the average crunch, reverse crunches deserve to become part of your routine. Men’s Health has a great tutorial that shows you’ll start by lying on your back, legs raised with knees bent at a 90-degree angle. Then, lift your lower back off the floor as you tuck your pelvis toward your belly button. Instead of relying on momentum by kicking your legs, keep it controlled so your abs do the work. Bring your body back down to the floor with the same control and repeat 10 times.

6. Bird dog crunch

This move not only works your lower abs, but is also a great arm workout. To begin, Self says to start on all fours in tabletop position. Your hands should be underneath your shoulders and your knees should be below your hips. Next, extend your right arm forward and your left leg back until they’re both parallel to the ground. Now, tighten your core and bring both your arm and leg in toward your body until your elbow and knee just about touch. Extend back out for one rep and repeat until you’ve completed a full set. After one set, switch sides.

The Hero on the Edge of Forever

Gene Roddenberry 

50th Anniversary Tribute 

Star Trek was launched on September 8, 1966, 50 years ago tomorrow, which also happens to be Michael Shermer’s birthday, so he remembers it well—hooked on the show and the concept and all that it stood for from the beginning. Shermer penned this essay in 1994 upon the publication of his friend David Alexander’s biography: Star Trek Creator: The Authorized Biography of Gene Roddenberry. David was a humanist and skeptic and deeply involved in both movements when Roddenberry chose him as his biographer. As such, David was granted access to Roddenberry’s private archives, and he treated his charge with respect, even while revealing the man’s very human flaws. Shermer used the occasion to consider the role of the individual—the hero even—in history, and how one person really can make a difference, which surely Gene Roddenberry did.

Gene Roddenberry, Star Trek, and the Heroic in History 

BY MICHAEL SHEERER

Historians and biographers have explained the origin of the heroic in two dramatically different ways. At one end of the spectrum heroes are “great men”—seminal thinkers, brilliant inventors, creative authors. At the other end heroes are historical artifacts of their culture—ordinary people thrust into positions of power and fame that might just as well have gone to others. The first archetype is represented by Thomas Carlyle in his Heroes, Hero-Worship, and the Heroic in History: “Universal History, the history of what man has accomplished in this world, is at bottom the history of the great men who have worked here. Worship of a hero is transcendent admiration of a great man.” The second archetype is seen in such Marxist writers as Friedrich Engels: “That a certain particular man, and no other, emerges at a definite time in a given country is naturally a pure chance, but even if we eliminate him there is always a need for a substitute, and the substitute…is sure to be found.” 

Script poster 

Although such polarities are held by relatively few, the central claims of both contain an element of truth. History’s heroes may be great individuals, but all individuals, great or not are—indeed must be—culturally bound; where else could they act out the drama of their heroics? 

In this sense, history and biography may be modeled as a massively contingent multitude of linkages across space and time, where the hero is molded into, and helps to mold the shape of, those contingencies. For Sidney Hook, in his classic study of The Hero in History, a hero is “the individual to whom we can justifiably attribute preponderant influence in determining an issue or event whose consequences would have been profoundly different if he had not acted as he did.” History is not strictly determined by the forces of the weather or geography, demographic trends or economic shifts, class struggles or military alliances. The hero has a role in this historical model of interacting forces—between unplanned contingencies and forceful necessities. 

Roddenberry was a humanist in the purist sense of the word—he had a deep love of humanity and held out the greatest hope for our future, without depending on a higher power to achieve happiness. 

Contingencies are the sometimes small, apparently insignificant, and usually unexpected events of life—for want of a horseshoe nail the kingdom was lost. Necessities are the large and powerful laws of nature, forces of economics, trends of history—for want of 100,000 horseshoe nails the kingdom was lost. Elsewhere I have presented a formal model describing the interaction of these historical variables, summarized in these brief definitions: Contingency is taken to mean a conjuncture of events occurring without perceptible design; Necessity is constraining circumstances compelling a certain course of action. Leaving either contingencies or necessities out of the biographical formula, however, is misleading. History is composed of both, therefore it is useful to combine the two into one term that expresses this interrelationship—contingent-necessity—taken to mean: a conjuncture of events compelling a certain course of action by constraining prior conditions. 

The crew of the USS Enterprise encounter the Guardian of Forever. Film still from the episode: “The City on the Edge of Forever,” first broadcast on April 6, 1967. (Credit: CBS) 

Contingent-necessity is actually an old concept in new clothing. The Roman historian Tacitus was uncertain “whether it is fate and unchangeable necessity or chance which governs the revolutions of human affairs,” where we have “the capacity of choosing our life,” but “the choice once made, there is a fixed sequence of events.” Karl Marx offered this brilliantly succinct one-liner (from The Eighteenth Brumaire): “Men make their own history, but they do not make it just as they please; they do not make it under circumstances chosen by themselves, but under circumstances directly found, given and transmitted from the past.” 

A question arises from this: Can we find a repeatable pattern in historical sequences that demonstrates when and where contingencies and necessities will dominate in the life of an individual? Contingency and necessity vary in both influence and sequential position within any given historical sequence according to what is called the model of contingent-necessity, which states: In the development of any historical sequence the role of contingencies in the construction of necessities is accentuated in the early stages and attenuated in the later.

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Yoga Improves Mental Sharpness Better Than “Brain Training”

Brain training is one of the newest ways to prevent the memory problems of aging and fight off dementia. Luminosity & other computer programs offer mental exercises that help boost memory & intellectual agility. In recent years, as concern about Alzheimer’s has grown, the popularity of brain training has exploded. Worldwide revenues of these products is expected to top $700 million in the next few years & research shows brain training games do work. One recent study shows they cut in half the risk of cognitive decline and Alzheimer’s disease, & research shows brain training games do work. One recent study shows they cut in half the risk of cognitive decline and Alzheimer’s disease. But, a new study shows something else works even better. It’s one of the world’s oldest forms of exercise.

Yoga improves several aspects of memory better than brain training, according to UCLA scientists. They recruited people with mild cognitive impairment. This is a faulty memory that can be a sign of early dementia. Half of the group did brain training in a classroom for an hour a week. They also did brain exercises for 15 minutes a day at home. The other half took a yoga class for an hour each week. They also learned a type of meditation called Kirtan Kriya. It involves repeating a sound (a mantra) while doing repetitive hand movements. Besides the yoga classes, they meditated at home for 15 minutes a day. At the end of 12 weeks, researchers compared the brain function of the two groups.

The Ancient Hindu Secret to a Stronger Brain

Both groups performed better on memory tests. But, the yoga group showed improvement in mood, where the brain training group did not. Yoga practitioners also performed much better on tests of visuo-spatial memory. This is the type of remembering needed to recognize objects and to navigate the world without getting lost. In addition to memory tests, the scientists did brain scans of the subjects. They found those who had practiced yoga had more communication between parts of the brain that control attention. This showed they had a greater ability to focus and multitask. The study was published in the Journal of Alzheimer’s Disease.

Yoga is more than 5,000 years old. It was developed by ancient Hindus in northern India to improve cognition and self-awareness.  It turns out the oldest form of brain training may be more effective than the newest. But,you may see even greater benefit if you can incorporate both into your daily routine.

A Great Rope Trick

A Great Rope Trick

This is pretty impressive. I've watched it several times and I still can't figure out how he does it.


A Great Rope Trick

Fat chart by country

There are a lot of charts and data out there listing information about which country is the fattest from low to high, but overall, Asian countries like Japan and Korea are consistently the lowest, and (I'm sorry to say) the USA is consistently the highest, or near the top in every one I found. In the most recent, Americans (both male and female) are running BMIs in excess of 30 to 35. Now I also believe BMI is a horrible way to assess fat content, but when you look at large amounts of data, the numbers don't lie. If you don't believe me, just look around and make an informal survey of the people around you. What percentage looks fit, and what percentage does not? This chart spells it out fairly well.

7 Things That Make You Unlikable

by NATASHA BURTON  Last Updated: Aug 24, 2016

You may be doing things you don't even realize make you less likable. Photo Credit Gracie Wilson/LIVESTRONG.com

It’s safe to say that everyone wants to be liked. But, try as we might to ensure that those around us actually enjoy our company, we all do things that can make us difficult to be around, at least some of the time.

According to human-behavior experts ranging from likability coaches to therapists, there are some universal qualities that tend to rub people the wrong way. Here are seven things you may be doing that will make your presence less appealing to others.

1. You talk about yourself a little too much.

It's natural to want to share information about your life in conversation. In fact, research shows that most people's favorite thing to talk about is his- or herself. According to a 2012 Harvard study, people spend 30 to 40 percent of conversations talking about themselves. (An earlier study put the figure even higher at 60 percent.)

But even though we all do it, giving into this tendency can really turn others off. "Less likable people talk a lot, especially about themselves," says communication consultant and speaker Carrie Sharpe, who helps people strengthen their relationships by improving their communication skills. "They monopolize conversations. No one likes people who won't let anyone else get a word in."

2. You're a bad listener.

Whether you dominate conversations with soliloquies about yourself — or just tend to tune out when someone else is speaking — seeming disinterested when other people talk to you is another unlikable quality. But it’s also quite common: Likability coach Sofia Santiago says that most people allow their minds to wander more than 50 percent of the time when someone is talking to them. “We tend live in the past or in the future, rather than being in the moment,” she explains. Yet it’s the people who are truly present who tend to be more likable.

Being able to really listen to others is an extremely important quality for forging relationships, whether platonic or romantic. So, instead of spending conversation time thinking about what you’re going to say next, be an active listener who shows a true interest in what another person is saying.

3. You always need to get your way.

Being combatant or stubborn can turn people away. Likable people tend to offer their opinions without shutting others down.

Overall, people tend to like others who are flexible and easy-going more than those who are confrontational or quick to argue, says therapist Lauren Cook, a professional speaker and life coach on the psychology of happiness. “People often feel uncomfortable when someone is combative and finds disagreement over menial things like whether there are two clouds in the sky or four,” she says.

Of course, you don’t need to be a total pushover in order for people to like you (in fact, being too conforming can be annoying), but likable people tend to offer their opinions without shutting others down, notes life coach Erica B. McCurdy.

“When deciding where to go for dinner, for instance, a likable person might offer up a suggestion. But if the group decides to go somewhere else, [he or she] would be more than willing to go along with the group because sharing the experience of community is more important than being the one who gets to pick the place,” she explains. “In conversation and discussion, a likable person would share thoughts on a controversial topic while still being able to leave the issue open for alternative points of view.”

4. You don't take pride in your appearance.

Beauty may only be skin-deep, however, when it comes to being liked, the effort you put into your appearance can make or break how others perceive you. In fact, people who make more of an attempt to present themselves also tend to be more likeable: A study from Harvard University found that makeup used to enhance a woman’s attractiveness boosted their level of likability, attractiveness and trustworthiness.”

While it might seem superficial, looks do matter: Taking pride in your appearance helps you be more physically and psychologically appealing to others,

5. You're too polished.

You might wonder if you're reading this right but, yes, there's a line between taking pride in your appearance and displaying too much pride. Even though being attractive can make you better liked, being too put-together can come off as insincere or phony — making you less appealing to others. “We find perfection annoying,” Cook says. “We love someone who can be a little goofy and isn’t afraid to self-deprecate a bit.”

It all comes down to authenticity, therapist Bridgette Price, M.S.W., says. “We tend to be drawn to people who are the ‘real deal,’ where what you see is what you get,” she explains. “Not only do we feel more relaxed around people who are down to earth, but authenticity also indicates to us that we don’t need to be concerned about manipulative, pretentious or self-serving behavior.”

6. You complain too much.

No one likes being around someone who’s a total downer. Whether you're constantly bringing up an ex who wronged you or lamenting about your boring job, being negative simply fosters more negativity. While you don’t need to make all the lemons in your life into lemonade for other people’s sakes, you may want to curb the pessimism to avoid being someone that makes others feel drained after hanging with you.

Even if you don’t habitually cry out “Woe is me” in conversation, others can pick up on a negative aura without you even saying a word. “When you have negative thoughts, your body language and microexpressions — which last approximately a 25th of a second — show it even when you don’t notice,” Santiago says. Giving off a bad vibe is enough to make people like you less.

7. You put others down—perhaps without even knowing it.

Condescension is no way to make friends.

Being condescending is clearly a negative quality that won’t win you any points with others. But you may not realize you’re patronizing or dismissing someone in the moment.

For instance, if someone mentions that she likes a certain book — and you found it to be superficial — the condescending response would be: “For people that are not familiar with the topic, I can see why there might be an appeal. I was hoping for something a little more advanced.” In this way, says clinical psychologist Dr. Jon McCaine, you’re showing that there’s a scale (of intelligence, in this case), and you’re clearly on the higher end.

“Being condescending prevents a sense of mutual value because one individual is seeking to establish superiority of status in some manner that suggests the other holds lesser value on some scale,” McCaine says. No one likes to be made to feel lesser than, even if that wasn’t your intention.

What Do YOU Think?

What do you think about this list of less-than-likable qualities?

Can you see any of these qualities in yourself? Was anything on this list surprising? What do you do to make yourself more likable? Having read this, will you change your behavior at all? What are qualities that you find unappealing?