Stare straight at NASA's year-long time lapse of the sun

 Check out this movie on a year's worth of study on the sun. This has to be one of the coolest 3 minutes and 40 seconds you'll see in a while.
Enjoy. Man, do I love science.

Stare straight at NASA's year-long time lapse of the sun

Fitness Apps

I'm not much for smart phone applications, but most of the people I know use them all the time. There are a lot of them out there which you might find useful in your quest for personal improvement.  Give them a look and see if you can find something you like. Good hunting.

Get the best of Bodybuilding .com - our store, fitness plans, how-to videos, tracking tools, and community - in app form

BODYBUILDING.COM FITNESS APPS

I Struggle with... Time Management, Motivation, and Consistency

by Bodybuilding.com

One of the most difficult parts of fitness is finding the time and the motivation to stick with it. Setting aside time for exercise—or making "me time" in general—can be harder in practice than it is in theory. When you're swamped with school, pressed to stay late at work, or juggling a busy home life, making time to spend on yourself can seem selfish, even greedy. 

If you do find the time to get into the gym and make healthy food, sticking to a plan for the long haul can be an even bigger challenge. Sure, you can do it for a few months, but after those first few pounds go, how do you stay motivated?

The truth is, motivation and time management are two of the biggest fitness obstacles, and there's no simple trick to getting over them. However, we do have all the tools you need to take fitness from an occasional endeavor to a lifestyle. Here's the breakdown:

• Set realistic, achievable fitness goals.
• Know you're worth the investment.
• Plan ahead.
• Make fitness work for your family.
• Be efficient in the gym.
• Celebrate milestones.
• Establish accountability.

CONSIDER YOURSELF A PRIORITY
Although time management, motivation, and consistency all fall under the same branch of fitness struggles, we'll start with time management because it's often the biggest hurdle of the three. Whether you're busy being an office hero, an A+ student, or a supermom, you must also prioritize your health and recognize that you're worth the investment.

Loving yourself and knowing that your health and fitness matters is an important part of the process. Even if you're responsible for an entire business, your personal needs must have a place in your life.

PLAN AHEAD
Failing to plan means you're planning to fail. Try taking some time on a Sunday to set your schedule. If you have a late meeting one day, plan for that. Maybe you can still fit in a short workout at lunch or a quick circuit session after work. If not, make that late-meeting day a rest day.

Just like you schedule meetings and soccer practice, it's also important to pencil in your workouts. As powerlifter and strength coach Jennifer Blake mentions in Kellie Davis's "Health and Fitness Tips for the Busy Mom," "I literally have to schedule training on my calendar; otherwise, it will inevitably get pushed aside," she says. "Between clients, helping develop and grow our gym membership, and growing my own training business, the day can slip by very quickly before I even think about hitting the gym for my own workout."Use that calendar app on your phone and fill out your schedule.

MAKE FITNESS A FAMILY AFFAIR
Another way to reduce unwanted feelings of guilt is to involve the whole family in fitness—whether that means going for a run with your dog or embarking on a post-dinner hike with the family. It's something many fitness-focused families have implemented to keep them on track and united in healthy living.

While you may not have a home gym or a tightly-woven web of support, implementing small changes—like playing games outdoors instead of plopping down in front of the television or taking a walk after dinner walk—can make all the difference.

Making meals at home demonstrates the importance of healthy eating to your children. This will help you and your family realize that clean eating is a lifestyle choice, not a short-term sacrifice. Take it from BPI co-founder and vice president James Grage. "My wife and I don't diet," he says. "That's just a horrible word that sets people up for failure and makes all of your lifelong changes sound like a short-term remedy. Instead, we just eat healthy and take care of ourselves.

MAKE THE MOST OF GYM TIME
Many people think that to have the body of their dreams, they need to set up at least a 90-minute date with the iron. That's just not true. The only bad workout is the one that's missed. Even a simple 20-minute workout at your gym or some time spent with bands and dumbbells at home can do wonders.

Even if you have more than 20 minutes to train, it's important that you make your gym time efficient. Don't waste time on your phone or chatting with other people. When you walk into the gym, you should have a specific plan already set up. Do the work, and then get out. You'd be surprised at how much you can get done in just 20 minutes.

In order to make the most of your gym time, your workouts should be intense. Increase the intensity of your sweat session by keeping your rest periods short, using challenging weight, and developing a high-volume training style. Your heart should be elevated throughout your entire workout, and you should leave the gym feeling tired but good.

The same can be said about your cardio. Don't waste time doing 60 minutes of treadmill walking. Get more work done using high-intensity interval training (HIIT). Just 20 minutes of 1:1 work/rest intervals will provide the fat-burning, muscle-building environment your body needs to make progress.

You can do your cardio on the bike, treadmill, or stairmill. But, you can also run or bike outside, do agility exercises, or even do bodyweight exercises. Experiment and have fun!

MOTIVATION
Time management issues are often tailed by motivation problems. It's difficult to remain 100 percent focused and inspired every day, we know. There are things you can do, however, to decrease the chances that you let your lack of motivation win out.

The most important way to stay motivated is to remember that, you don't have to suddenly go from one extreme to other. Tiny, manageable changes to your lifestyle will make small changes in your physique and your overall health. Each change you notice is a win. Over time, those little changes will add up to enormous progress.

Jesse Shand is a prime example of this. When he started on his weight-loss journey, he weighed 653 pounds and was hardly able to walk. After making tiny changes like eating seven chicken quesadillas instead of eight, and taking just a few extra steps, Jesse began to notice changes in his body. Now, Jesse weighs 297 pounds and can actually fit in his shower.

While your story might not be as dramatic, setting up smaller goals to reach a larger goal can help ease the feeling of being overwhelmed. Other times, a workout partner can be the best form of motivation and a great way to put things in perspective. "My friend started working out, and when I saw him that summer, I was shocked at the amount of progress he'd made," says Joe Batic, who lost over 100 pounds. "He came to live with me, and that was enough to make me realize that I had to do something. If he could work 10 hours and then go to the gym and get his running in, I had no excuse."

Whether you've been struggling for years or just recently changed your mindset, connecting with other people who have had remarkable transformations and being able to relate to their stories can provide that last push to keep on going.

CONSISTENCY
When it comes to exercise and seeing results, people tend to be impatient. Too often, the urge to look for the next quick fix trumps the time and commitment it would take to see real results from a program. The truth is, you won't get abs by going hard half of the time and binging on potato chips while you sit on the couch the other half. 

It's not realistic to try and be perfect 100 percent of the time. Instead, the goal should be to follow your program as well as you can most of the time. The longer you stick with something, the better you'll become. Here are some tips to stay on track:

• Highlight your priorities: Realize you can't do it all. Make sure you hunker down and focus on what's important based on what you want to accomplish.
• Set definite goals: Set small, manageable goals in concrete time frames. Identify what they are, and determine how you're going to make them happen.
• Prevail over stress: When you're busy and feel like skipping the gym, remember that even 20 minutes of training can make all the difference. Not only will you be chipping away at your goal physique, but setting time aside to meditate, lift, or simply self-reflect can be a good coping mechanism.
• Make a schedule: Use a planner or calendar to set a reminder of your daily activities. Portioning out your day ahead of time will leave no room for the excuse that you just didn't have time for the gym. Meal prepping on the weekend is a great way to stay ahead of the curve.
• Establish accountability: Shout your fitness goals from the rooftop. Often, verbalizing your goals to others helps increase the likelihood that you'll stick with them. Joining a like-minded community like BodySpace can also help.

Really, making changes to your lifestyle you know you can continue is the best way to stay consistent to your goals. Don't try for the zero-to-hero approach. Start by making small changes you know you can stick to, and then move forward from there.

NEXT STEPS
Time-Saving WorkoutsThese short workouts will help you sculpt a killer physique without having to spend countless hours at the gym. 

ADDITIONAL RESOURCES

• 30-Minute Upper-Body Workout for Women
• Ashley Conrad's 25-Minute Time-Saving Workout
• No Time to Train? Try These Intense, 20-Minute Workouts!
• 12 Ways to Boost Gains While Spending Less Time in the Gym
• How to Build the Perfect 15-Minute Workout

At-Home WorkoutsNo time to hit the gym? No worries. Check out these killer at-home workouts for every fitness level!

• Lais DeLeon's At-Home Perfect Booty Workout
• 4 Effective At-Home Weight-Loss Workouts!
• Building The Perfect Body at Home
• The 18-Minute Home Dumbbell Workout!

Motivation ArticlesWhen you're looking for that extra oomph to get you up and at 'em, remember that even small strides add up. Check out these articles for that extra boost of motivation. 

• Fitness Reboot: Starting Over Doesn't Have to Suck
• 4 Ways to Deal With Fitness Disappointment
• Goal-Setting Guide

Who’s Really Addicting You to Technology?

by Nir Eyal - Wall Street Journal Bestselling Author of "Hooked: How to Build Habit-Forming Products"

“Nearly everyone I know is addicted in some measure to the Internet,” wrote Tony Schwartz in a recent essay in The New York Times. It’s a common complaint these days. A steady stream of similar headlines accuse the Net and its offspring apps, social media sites and online games of addicting us to distraction.

There’s little doubt that nearly everyone who comes in contact with the Net has difficulty disconnecting. Just look around. People everywhere are glued to their devices. Many of us, like Schwartz, struggle to stay focused on tasks that require more concentration than it takes to post a status update. As one person ironically put it in the comments section of Schwartz’s online article, “As I was reading this very excellent article, I stopped at least half a dozen times to check my email.”

There’s something different about this technology: it is both pervasive and persuasive. But who’s at fault for its overuse? To find solutions, it’s important to understand what we’re dealing with. There are four parties conspiring to keep you connected and they may not be whom you’d expect.

The Tech

The technologies themselves, and their makers, are the easiest suspects to blame for our dwindling attention spans. Nicholas Carr, author of “The Shallows: What the Internet Is Doing to Our Brains,” wrote, “The net is designed to be an interruption system, a machine geared to dividing attention.”

Online services like Facebook, YouTube, Twitter, Instagram, Buzzfeed and the like, are called out as masters of manipulation — making products so good, people can’t stop using them. After studying these products for several years, I wrote a book about how they do it. I learned it all starts with the business model.

Since these services rely on advertising revenue, the more frequently you use them, the more money they make. It’s no wonder these companies employ teams of people focused on engineering their services to be as engaging as possible. These products aren’t habit-forming by chance; it’s by design. They have an incentive to keep us hooked.

However, as good as these services are, there are simple steps we can take to keep them at bay. After all, we’re not injecting Instagram intravenously or freebasing Facebook. For example, we can change how often we receive the distracting notifications that trigger our compulsion to check.

According to Adam Marchick, CEO of mobile marketing company Kahuna, less than 15 percent of smartphone users ever bother to adjust their notification settings — meaning the remaining 85 percent of us default to the app makers’ every whim and ping. Google and Apple, who make the two dominant mobile operating systems, have made it far too difficult to adjust these settings so it’s up to us to take steps to ensure we set these triggers to suit our own needs, not the needs of the app makers’.

Your Boss

While companies like Facebook harvest attention to generate revenue from advertisers, other more generic technologies have no such agenda. Take email, for example. No one company “owns” email and the faceless protocol couldn’t care less how often you use it. Yet to many, email is the most habit-forming medium of all. We check email at all hours of the day, whenever we can — before meetings begin, waiting in line for lunch, at red lights, on the toilet — we’re obsessed. But why? Because that’s what the boss wants.

Near the top of the list of individuals responsible for your seeming addiction to technology is the person who pays you. For almost all white-collar jobs, email is the primary tool of corporate communication. A slow response to a message could hurt not only your reputation but also your livelihood.

Unfortunately, being chained to technology can leave little time for higher order thinking. Real work — requiring the kind of creativity and problem solving that only comes from uninterrupted focus — no longer happens in the office, it starts at home after the kids are put to bed.

Cal Newport, Assistant Professor of Computer Science at Georgetown University, calls this sort of work “deep work.” In his book by the same name, Newport writes, “Deep work is to focus without distraction on a cognitively demanding task, and shallow work describes activities that are more logistical in nature, that don’t require intense concentration.” Playing email Ping-Pong with colleagues is shallow work.

Newport recommends people discuss the appropriate ratio of deep and shallow work with their employers. “Get your boss to actually try to commit to a vision like, ‘About 50% of your time should be unbroken and 50% should be doing these shallow tasks.’” Newport continues, “When they’re actually confronted with how much time you’re spending trying to produce real results with your skills, they have to start thinking, ‘Okay, we need to change some things.’”

Your Friends

Think about this familiar scene. People gathered around a table, enjoying food and each other’s company. There’s laughter and a bit of light banter. Then, during a lull in the conversation, someone takes out their phone to check who knows what. Barely anyone notices and no one says a thing.  

Now, imagine the same dinner, but instead of checking their phone, the person belches — loudly. Everyone notices. Unless the meal takes place in a fraternity house, the flagrant burp is considered bad manners. The impolite act violates the basic rules of etiquette.

One has to wonder: why don’t we apply the same social norms to checking phones during meals, meetings and conversations as we do to other antisocial behaviors? Somehow, we accept it and say nothing when someone offends.

The reality is, taking one’s phone out at the wrong time is worse than belching because, unlike other peccadillos, checking tech is contagious. Once one person looks at their phone, other people feel compelled to do the same, starting a churlish chain reaction. The more people are on their phones, the less people are talking until finally you’re the only one left not reading email or checking Twitter.

From a societal perspective, phone checking is less like burping in public and more like another bad habit. Our phones are like cigarettes — something to do when we’re anxious, bored or when fidgety fingers need something to fiddle with. Seeing others enjoy a puff, or sneak a peek, is too tempting to resist and soon everyone is doing it

The technology, your boss, and your friends, all influence how often you find yourself using (or overusing) these gadgets. But there’s still someone who deserves scrutiny – the person holding the phone.

You

I have a confession. Even though I study habit-forming technology for a living, disconnecting is not easy for me. I’m online far more than I’d like. Like Schwartz and so many others, I often find myself distracted and off task. I wanted to know why so I began self-monitoring to try to understand my behavior. That’s when I discovered an uncomfortable truth.

I use technology as an escape. When I’m doing something I’d rather not do, or when I am someplace I’d rather not be, I use my phone to port myself elsewhere. I found that this ability to instantly shift my attention was often a good thing, like when passing time on public transportation. But frequently my tech use was not so benign.

When I faced difficult work, like thinking through an article idea or editing the same draft for the hundredth time, for example, a more sinister screen would draw me in. I could easily escape discomfort, temporarily, by answering emails or browsing the web under the guise of so-called “research.” Though I desperately wanted to lay blame elsewhere, I finally had to admit that my bad habits had less to do with new-age technology and more to do with old-fashioned procrastination.

It’s easy to blame technology for being so distracting, but distraction is nothing new. Aristotle and Socrates debated the nature of “akrasia” — our tendency to do things against our interests. If we’re honest with ourselves, tech is just another way to occupy our time and minds. If we weren’t on our devices, we’d likely do something similarly unproductive.

Personal technology is indeed more engaging than ever, and there’s no doubt companies are engineering their products and services to be more compelling and attractive. But would we want it any other way? The intended result of making something better is that people use it more. That’s not necessarily a problem, that’s progress.

These improvements don’t mean we shouldn’t attempt to control our use of technology. In order to make sure it doesn’t control us, we should come to terms with the fact that it’s more than the technology itself that’s responsible for our habits. Our workplace culture, social norms and individual behaviors all play a part. To put technology in its place, we must be conscious not only of how technology is changing, but also of how it is changing us.

Broncos Win

How I quit weekend overeating: strategies that helped me ditch the binging, guilt, and extra weight.

By Krista Scott-Dixon

In my world, weekend overeating (and over-drinking) was ‘just what people did’. But when I let go of this behavior, the cycle broke. I dropped the emotional baggage that came with it, improved my health, and lost weight.

Sure, I was “good” all week. But weekend overeating? That was my jam. Every Friday around 5 pm, as I waited for the bus after work, I’d start to salivate. The end of the work week meant red wine, pizza, a giant bag of chips, and bad movies. It was a Friday ritual.

Sometimes I’d call my husband while waiting. What should we get on the pizza? They do that really good pesto sauce with goat cheese. What about extra sausage? Friday night, when I got to eat whatever I wanted, was the highlight of my week. My job was stressful. The commute was long. Coming home, dumping my stuff, and crushing some fast food and drink was my way of unwinding.

However…Friday became a gateway drug to the rest of the weekend. I ate big breakfasts on Saturdays before I went to the gym, and big lunches afterwards. I went out on Saturday nights for drinks and a heavy meal. Or stayed home for more takeout and movies on the couch. Then came Sunday brunches, of course. And picking up some of those amazing cookies at that little coffee shop on Sunday walks. And, naturally, you close weekends with a big Sunday roast… because it’s Sunday.

Because it’s Friday. Because it’s Saturday. Because it’s Sunday. Which bled into: Because it’s Thursday night. Technically close enough to Friday. Friday-adjacent, and good enough.

In my head, the weekend was a time where “normal rules” didn’t apply. It was a time to relax, put my feet up, and let the soothing couching, crunching, and chewing take me away. I’m not talking about compulsive bingeing here. That’s where you have episodes of eating massive quantities without thinking, almost like you’re on autopilot.

People with binge eating disorder feel disassociated while overeating and that can be hard to break without help from a doctor or therapist. But for me, it wasn’t that. Rather, mine was the kind of overeating where you’re all-in: a deliberate, convenient, stress-fueled, often social, habit.

My social circle was happy to support it. I had brunch buddies and pizza pals. As far as I was concerned, going hog wild was just what people did on weekends. Looking back, I also know that in the face of a stressful job and overwhelming responsibilities my overeating ritual made me feel sane and human.

After a while, though, weekend overeating started to suck. As every overeater knows, the joy of runaway indulgence comes with consequences. You feel physically uncomfortable, bloated, perhaps even sick to your stomach. Mentally, you feel crappy. Guilty. Regretful. Maybe angry at yourself. Or just angry in general.

And while weight fluctuation is inevitable when you’re trying to get in shape, if you want to stay healthy and fit, or make fitness and health a permanent part of your lifestyle, then weekend overeating will definitely sabotage your goals. Aside from the obvious extra body fat or stalled performance, there’s other unwanted stuff. Like your joints hurt because of inflammation from last night’s junk food/sugar-fest. Or you’re too full to move or workout properly. Or you lie awake in bed with metabolically-driven sweats, huffing in small breaths around the mass of food in your belly.

Yet the cycle can be hard to break. I tried to get it under control. I started cutting deals with myself, such as, if it’s “real food” then it’s okay to overeat. (Cue jars of almond butter, spinach pizzas, and all-you-can-eat sushi.) During the week, I trained harder. Ate Spartan. Tracked low and high calories in a spreadsheet. But every starvation attempt was inevitably followed by an even bigger blowout on the weekend.

The cycle continued; my health and fitness goals remained elusive. How did I finally break free? Maybe not how you think. I didn’t use “one weird trick”, or biological manipulation, or reverse psychology. Rather, I developed a healthier relationship with food… and myself. Here’s how:

Strategy #1: I aimed for “better” instead of “perfect”. I’ve seen it in so many people. They want to follow the “perfect” diet. So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up.

By the weekend, though, the willpower wears down. They’re so sick of restrictive eating and can’t wait to eat food they’re more used to. Bring on the weekend binge! For most of them, there are only two options: perfect or crap. So the logic follows: “It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.”

If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of a really bad idea, there’s: “I’m actually in the mood for a salad with my burger because I had something that wasn’t as healthy at that work lunch yesterday.”

Therefore, my solution: Always aim for “better”. Throughout the work week and the weekend, I started to consider my health and fitness goals, what I was in the mood for, what was available, etc. I came up with a definition of “good enough”, and aimed for that.

Remember: The decent method you actually follow and get results from is better than the “perfect” one you quit.

Strategy #2: I gave up on “Cheat Days”. Monday through Saturday is all about being faithful to your diet. But Sunday… That’s Cheat Day. Oh, Cheat Day. The happiest day of your week. You wake up on Cheat Day morning like a kid at Christmas. Go hog wild all day long, eating all the stuff you didn’t permit yourself at other times. As evening nears, you start to freak out. OMG! Cheat Day is ending soon! So you eat (and maybe drink) even more. Because tomorrow, it’s back to reality. Back to fidelity and compliance.

Sure, some people may find the idea of a weekly Cheat Day useful both mentally and physically. If this is you, and it works for you, then by all means continue. But for most of the people, having one Cheat Day means the rest of the week is food purgatory.

My solution: I quit the Cheat Day routine, and instead worked on my misguided thinking about food so I would choose wisely all week long.

Hillary Clinton is a Felon

You can't make this stuff of and the facts are a matter of public record.

Before you support any candidate do your own research.

The Criminal Arrogance of Hillary Clinton

Hillary Clinton: A Career Criminal

Why Did Obama Tell Brazen Lies at the Baltimore Mosque?

That President Obama told a series of brazen lies about Islam in his December 3 Baltimore speech is being well documented by experts on Islam.

http://www.breitbart.com/big-government/2016/02/06/why-did-obama-tell-brazen-and-lies-at-the-baltimore-mosque/

Editorial cartoon: New Barbie doll lineup

By WASHINGTON EXAMINER • 1/29/16

45 Life Lessons Written by a "90-Year-Old" Woman

February 6, 2016 by Stephanie Wong

People often tell Regina Brett how great she looks for her age. Turns out, she is actually in her 50s — not 90. She wrote down these life lessons the night before her 45th birthday after being diagnosed with breast cancer. Over that past decade, these lessons have gone viral on the Internet amid claims that she is 90 years old. Luckily, she finds humor in this misrepresentation, knowing how many lives she has touched.

45 Life Lessons Written by a "90-Year-Old" Woman

5 Exercises to Combat the Negative Effects of Poor Posture

by David Cruz, DC, CSCS, FMS, SFMA

If you work out, you’re doing something good for your body while doing so, but probably not so much during the other hours of the week, especially the prolonged time you potentially spend sitting, now considered detrimental to overall health. We see the effects of this in the form of poor posture, and we continue to overlook it as something benign that naturally occurs over time without consequences. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society.

Another fairly new risk factor that is starting to become more common is excessive usage of mobile phones, tablets and PCs. Over the past seven years, mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively, our computer use has remained about the same over the same time period at 2.4 hours per day. A recent article by Kenneth Hansraj, MD, the chief of Spine Surgery at New York Spine Surgery and Rehabilitation, describes that as the head tilts forward its weight effectively goes from 10 to 12 pounds in the neutral position to as much as 60 pounds at 60 degrees of flexion, which is the typical position that we have while using a mobile device. Over time this forward head position leads to ligament deformation having lasting neurophysiological effects. The implication of this is concerning given we spend an average of 2.8 hours a day using our mobile device.

In addition to the deformation of ligaments, muscle adaptations occur resulting in the Upper Cross Syndrome(UCS) as described by Janda. The UCS is characterized by tightness of the upper neck, shoulders, and chest muscles along with weakness of the deep neck flexors and middle to lower trapezius muscles. As these postural changes occur with the neck and upper body, our lower body becomes susceptible to adaptions as well. These include weakened back muscles as evident in a study by Sanches-Zuriaga that found a decrease in low back muscle activation after soft tissue creep, suggesting that prolonged or repeated flexion could increase the risk of injury. These findings support the fact that prolonged sitting should be interrupted with breaks in order to decrease this risk along with exercise intervention.

For the purpose of this article the focus will be on the spinal muscles as described by Panjabi in his spinal stability system model. The following five exercises can be used by most people, requiring minimal time and no equipment. These exercises will not only help with preventing the above-described deformation and adaptation risks, but also encourage you to stand up regularly and perform mini-exercise breaks throughout the day.
We will start with the forward head posture as described by Harman and colleagues who found that this position is associated with weakness of the deep neck flexor and rear shoulder retraction muscles.

Additionally, shortening of the opposing cervical extensors and chest muscles was also noted. A combination of strengthening exercises for the deep neck flexors and shoulder retraction muscles coupled with stretching of the neck extensor and chest muscles was performed for 10 weeks. The findings of the study demonstrated that a short, home-based targeted exercise program can improve the postural alignment related to forward head posture. Based on the above findings, the following three upper body exercises are suggested as they are easy homework that anyone can perform daily without any equipment.

1). Head Retraction: Begin seated, or standing, looking forward with shoulders back, neutral posture. Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position. Beginners should start with three sets of 10 repetitions.

Shoulder Retraction: Begin standing with good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with three sets of five repetitions.

Doorway Chest Stretch: Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with three repetitions on each side.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the glute muscles can lead to an aberrant motor pattern known as “gluteal amnesia” according to McGill. He recommends exercises to enhance gluteal muscle function to unload the back in addition to hip flexor mobility with specific psoas muscle targeting.

Here are two very effective and easy to perform exercises that you can do during short exercise breaks throughout the day.

Standing Hip Flexor Stretch: Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for three sets each per side.

Glute Hip Bridge: Begin lying on floor, facing up. Bend knees so feet are firmly on floor and arms extended. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Initially, some cramping in the back of the thigh may develop. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for three sets of 10 repetitions.

     All of the above exercises are easy to execute and include minimal risks. Most important here is the regular execution and mid- to long-term adherence to the program. A calendar that reminds clients of the exercises and allows them to check off performed sets and reps could be a motivational tool for them and helps you track their compliance.

20 Ways To Stay Motivated In 2016

This is a full list of everything the author could think of, and so I put the entire thing here. I did removed the pictures of the muscle bound, rock hard ab people working out. This does not depict the bulk of the rest of us seeking personal improvement (and actually for whom the article is targeted), but in fact these are the kind of people who don't need this kind of list. They have basically already developed the kind of workout routines they need. The bulk of us cannot use them as workout models anyway.

The list does have some great suggestions, so see if there is one or more within it you can adopt as part of your personal improvement program. I am already doing several of these, and although they do offer some encouragement for a sliding workout approach, motivation is different in each of us. 

We rationalize our use of time, but little was mentioned on the subject. It isn't just taking the time, but making the time. All the lists in the world mean little if the time isn't dedicated to see your choices become part of your effort. Examine the gaps in the management of your time. Improving on this is the first step in creating the time you require for the next jump in your physical upgrade (YOU 2.0).

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By Shannon Clark

Ready to make 2016 your own personal year of awesome? Here are 20 ways to stay motivated no matter what curveballs life throws your way!

If you are determined to make 2016 the year you finally reach your fitness goals, you're going to need some powerful and lasting motivation. No matter your goal—lose weight, put on muscle mass, or establish healthy behaviors—you're going to encounter some challenging days. 

On those tough days, you have a choice: You can either keep your chin up and move forward, or you can quit. Unfortunately, the tendency for most people is the latter option. Just three weeks into those healthy lifestyle changes, many of us lose steam and start reverting back to our old habits. By the summer months, those January fitness goals are usually nothing more than a distant memory. 

Don't become another sad statistic! With the right motivational tricks, you can be sure you never get knocked off track. Here are 20 ways to stay motivated in 2016!

1.
TAKE PROGRESS PHOTOS
Many of us are visually motivated. By taking weekly or monthly progress photos—and uploading them to our free online community, BodySpace—you'll be able to see the amazing changes that sticking to a healthy exercise and meal plan can make! 
By looking for those changes and celebrating them every few weeks, you'll never run out of motivation to keep going. Through photos, you'll be able to see just how far you've come and how commitment and consistency will continue to help you change. 

2.

FIND A WORKOUT BUDDY

If you've always gone to the gym alone, now might be the time to get yourself a training buddy. Not only will this person be there to celebrate when you hit that personal record, but they can spot you when you're stuck in a tough lift, or cheer you through those final sets of high-intensity cardio. 

Most importantly, knowing that your partner is depending on you to show up will make you think twice about skipping your workout. Having someone to hold you accountable could be just the motivation you need to finally achieve your fitness goals. 

3.

HIRE A TRAINER

If you're a beginner, fitness can be overwhelming and difficult. If you're not accustomed to exercising, you may feel nervous about trying new things and may not have the first clue as to what program will best help you meet your goals. 

One of the best ways to combat fitness fear is to hire a personal trainer. A good trainer will walk you through achievable goals, show you how to perform exercises, and customize a workout just for you. Some personal trainers can also help you develop a sound nutrition program to support all the work you do in the gym.

A trainer can also serve as an excellent motivational tool. They can provide emotional support when you need it and help you see positive changes when you don't feel so great.

4.

TRY A NEW TRAINING METHOD

Sometimes, all you need is a little change in your routine to see new results. If you've been performing the same workouts with the same sets, reps, and exercise equipment for an extended period of time, it's time to mix things up. Switch the order of your exercises, the set-and-rep scheme, or even which days during the week you work out.

Your body is a highly adaptive machine; if you don't continually challenge it in new ways, your progress can easily stall. Making changes to your workout plan every few weeks can have a positive impact on your workouts and your muscle growth or fat loss. 

A new training method is also a great way to break up the mental monotony of training, helping you stay mentally engaged in your fitness. When you're mentally engaged in each session, you're more likely to be giving 100 percent effort. 

5.

TAKE PART IN A TRANSFORMATION CHALLENGE

Another great way to keep your motivation up is to take part in a transformation challenge. Bodybuilding.com is home to some amazing transformation challenges in our Transform for Life series. Sign up for the next one, and earn bragging rights and prizes! 

Although the cash prize certainly doesn't hurt, signing up for a challenge will surround you with other people looking to make positive changes in their body. Having a strong community can help increase your own excitement for the process. 

6.

TAKE YOUR WORKOUTS OUTDOORS

It's no lie: Sometimes the gym can feel like a dungeon. When those four walls and rubber mats start to feel constricting, take your workouts outside! Go for a run around your neighborhood, consider an outdoor boot-camp class, or even hit the nearest playground for a fun workout.

The change of scenery and fresh air can combat boredom and maybe inspire you to try a half-marathon or triathlon!

THE CHANGE OF SCENERY AND FRESH AIR CAN COMBAT BOREDOM AND MAYBE INSPIRE YOU TO TRY A HALF-MARATHON OR TRIATHLON!

7.

VISUALIZE SUCCESS

When your motivation starts to lag, it may mean you've lost sight of your end goal. When that happens, take a look at your "before" photo, then visualize how you want to look, what you want to lift, or how you want to feel at the end of your goal. 

To "see" yourself in this position, find somewhere quiet to sit or lie down and spend 5-10 minutes picturing yourself reaching your end goal. How does it feel? What's changed in your life? Try your best to really be in that moment. 

Taking a few moments to visualize your success once or twice per week can help keep you focused on what you're spending so much time and energy working toward.

8.

TRAIN IN THE MORNING

It's a known fact that life gets in the way. Your busy schedule, obligations, and tiny daily issues can build up to a heap big enough to keep you from your workout. If that sounds familiar, figuring out a smarter time to train is your best bet for success. 

Moving your workouts to the early morning hours might be your best option. If you can get it done before anything else gets in the way, you'll never have an excuse to miss a workout. 

If getting to the gym in the morning is an impossibility, consider waking up 30 minutes sooner and performing a quick circuit workout in your basement or going outside for a 20-minute HIIT session.

You'll feel great heading off to work knowing that you've already done something positive for your body. 

9.

TAKE A CLASS

Another excellent way to bring a change of pace to your workout sessions is to sign up for a group fitness class. Even the most hardcore, lone-wolf gym-goers can find new energy, motivation, and fun with an occasional spinning, CrossFit, or yoga class. Do some research—there's bound to be a style you enjoy and reap benefits from.

Use these group classes to complement your usual workout program whenever you feel like you want something a little different. These classes can also bring a social element into your workout program, which can be encouraging and fun. Like most things, fitness is more fun with friends.

10.

JOIN A FITNESS GROUP

Not into group classes? It may still be beneficial for you to find a community of like-minded people. Whether this community is a running group or simply a gathering of fellow gym-goers who come together every so often to talk fitness, bringing social support into your life is important. 

The more support you have, the more likely it is you'll stay the course. If there are no groups in your area, try an online community. You can find other hard-working folks on BodySpace. Use it to surround yourself with positivity to stay motivated. 

11.

CREATE YOUR OWN HOME GYM

You don't have to spend thousands of dollars on a home gym. However, investing some money into purchasing home gym equipment can be a great way to stick to your goals. Even with an insane schedule, you can still find 20-30 minutes to train in your own home. You don't even need much space to have your own home gym. All you need for a complete session is a pair of dumbbells, an exercise mat, and possibly an exercise ball. If you really like training at home, and have the space, you can start building a more complete gym.

12.

DOWNLOAD A NEW PLAYLIST

Find yourself some new music! It's amazing how songs can motivate and encourage you through a tough workout. If you're always listening to the same tunes, you may start to just ignore them instead of feeling motivated by them. 

Go through some old songs you may have forgotten about over the years, or hunt down some new music you've never heard before. Either way, having great tunes in your ears as you train can do nothing but help!

13.

BUY NEW GYM GEAR

What's more motivational than new shoes or new gym duds? There's no sense in wasting money on equipment you'll never use. Treat yourself to new shoes, a new sports bra, or even that weight belt you've been eyeing! If you're not much of a clothes buyer, purchase some new supplements. A delicious protein powder or some creatine may be just what you need to feel inspired to train! 

14.

TRY A NEW GYM

Seeing the same people at the same time in the same place can get exhausting. For a change of pace, visit a new gym! Try new equipment, meet new people, and see what other options a new gym may afford you. Purchasing a guest pass somewhere fresh may help you hit that PR you've been working toward or bring new life to your stale routine. 

15.

SET DAILY GOALS
You already know the importance of setting short- and long-term goals, but if you need an extra motivational boost, try setting daily micro goals.

When you wake up each morning, set an objective to achieve, and write it down. Your goal can be anything you want, provided it's something you can achieve that day. You can try to add 5 pounds to your last set of bench press, do one more rep on your squats, or spend 10 more minutes doing cardio. Whatever the case, set a goal that motivates you! 

By setting a daily goal, you can give each day a purpose. And because each day has purpose, you'll be far more likely to show up ready to reach that goal. Each time you hit one of those daily goals, your motivation and belief that you really can achieve those goals will go through the roof!

16. 

TRACK YOUR STATS

If it matters, it's worth measuring! Measure the circumference of your shoulders, chest, arms, waist, hips, and legs, and then track how those body parts are growing or shrinking to keep yourself invested in your own development. You can also keep track of your body-fat percentage. 

You can also track your progress based on your performance. Keep a record of how much weight you can lift for one rep and how many reps you can do with a specific amount of weight. Watching yourself gain strength and improve performance can be incredibly motivating and help you realize just how much all that hard work is paying off. 

Once again, BodySpace can make tracking easy and offers a place you can record all your stats over time.

17.

SET SMART REWARDS

Setting goals is critical, but sometimes goals aren't enough. To really get motivated, you may also need to schedule a couple of rewards to go along with them!

This reward could be as simple as an evening out at your favorite restaurant with your significant other, or as big as a week-long vacation somewhere warm. Choose a reward that's within your reach—both financially and realistically—and that you feel is valid for the amount of effort you put into reaching your goal. 

Then, hold yourself accountable. When you reach your goal, give yourself the reward! The trick is to avoid rewarding yourself if you do not reach the goal. So, don't plan that vacation until you've already achieved what you set out to do.

18.
TAKE A BREAK
If you've tried a few of these motivation strategies and still find yourself struggling to get into the gym, you might just need a break! At times, the best way to get motivated is to give your body a little rest and recuperation.

Giving yourself a week or so of recovery time can decrease your fatigue and help your body adapt to the tough love you've been giving it. Rest, relax, and recover, but don't let that week turn into a month-long hiatus!

19.
TRY A PRE-WORKOUT SUPPLEMENT
Pre-workout supplements contain ingredients like caffeine and B vitamins to help you feel energized, focused, and ready for a tough workout. Including one in your pre-workout regimen can be a great way to boost your motivation to train! 

Although a pre-workout supplement is not going to do the work for you, it may mean that you can push harder during training sessions. If you can increase the intensity of your workouts, you're probably looking at greater overall progress! 

There's no better motivation than seeing good results!

20.

TRY NEW EXERCISES

New exercises can be fun and challenging, so don't be afraid to change out the exercises in your workout routine every so often. For instance, if you normally back squat, try the front squat. Or if you always do barbell rows, try single-arm dumbbell rows. 

Furthermore, if you always use the same equipment, start looking around for alternatives. Swap in some kettlebell movements, for example. Or, instead of using free weights for every exercise, try the cables.

Little changes like this can make a big difference in your motivation level and the amount of progress you see. Remember, your body and your mind need variation, or they'll both check out. Shock your body with something new, and you'll be surprised at the results!