Tema: Fome
O melhor tempero da comida é a fome
via @notiun
sábado, setembro 19, 2015
Lama, Dalai
A felicidade não é algo que apareça pronto a consumir. Esta vem a partir das nossas próprias acções.
@notiun
@notiun
Tolstoi, Lev
O amor começa quando uma pessoa se sente só e termina quando uma pessoa deseja estar só
via @notiun
via @notiun
Proust, Marcel
A pessoa amada é sucessivamente o mal e o remédio, que suspende ou agrava o mal
via @notiun
via @notiun
5 Exercises That Are More Effective In Shaping Your Body Than Running
Everyone wants to be in shape. But not many people absolutely love working out and running. However, there are a variety of exercises you can do in your home or your backyard that are just as effective in toning your body as running, if not more so. The following exercises affect various parts of the body, ensuring that you’re getting an all-around workout each time you put on some gym clothes.
1. Burpees
Burpees are like up-downs with an included jump added into the motion. It’s a full body exercise that focuses on your core while also increasing your stamina. As you get a rhythm down, you should increase the speed of your motions. Try to do them as fast as you possibly can for maximum effect. Try doing 100 of these a day, and you’re sure to see improvement within a week.
2. Tuck Jumps
Who would have thought that simply jumping in place would be a great alternative to running? Tuck jumps burn calories and build up your endurance, and you don’t need a lot of space to do them correctly. While doing tuck jumps, put your arms out straight in front of you and pull your knees up as you jump, trying to touch them to your hands. The closer you get, the stronger your core will become. Try to do as many tuck jumps in one session as you possibly can!
3. Jump Rope
If you feel silly simply jumping in place, grab a jump rope to accompany your workout. As well as burning calories and increasing stamina, jumping rope is a great way to get your heart rate up quickly. While jumping rope, you can add variations to mix up your routine, such as: quickening or slowing your pace, tuck jumping, or doing “double unders.” There are also many jump rope workout routines you can check out on YouTube if you need some guidance.
4. High Knee Sprints
When you do go for a jog or run, you can vary your speed as well as your range of motion to increase effectiveness. Think of high knees as the motion you would make while running in place, but continue moving forward while doing so. Doing high knee sprints will burn more calories as well as increase your heart rate even more than simple running or jogging. While doing high knees you should keep the same running pace or, if possible, increase your speed. Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.
5. Long Jumps
To do long jumps effectively, you should be in a wide open space. Obviously, the idea is to jump as far as you can, so the larger the space, the more potential your workout has. With your feet firmly planted on the ground, jump as far forward as you possibly can. Do it again and again until you reach the edge of your workout space, turn around, and go back. Try to do sets of 10-20 jumps at least three times to build lower body and core strength. You’ll also be working on your balance and coordination, as you’ll have to hold yourself back as you gain forward momentum. Just make sure to stop short of any walls.
6. Mountain Climbers
You’ve probably been doing mountain climbers ever since 3rd grade gym class without realizing the beneficial effects they have on your body. Mountain climbers increase your circulation, and require you to utilize your whole body to do them effectively. Doing this exercise strengthens your arm, core, and leg muscles throughout the routine. You don’t need a large space in which to do mountain climbers, so you have no excuse to not drop down and do a few sets of 50 while watching TV tonight!
Featured photo credit: Flickr via farm4.staticflickr.com
The post 5 Exercises That Are More Effective In Shaping Your Body Than Running appeared first on Lifehack.
from Lifehack http://ift.tt/1V3Hztn
8 Approaches Ultra-Productive People Use To Finish Their Tasks
Are you always racing against time? Do you always find yourself stuck with a lot of tasks and no way to manage them? Do you have a satisfied feeling at the end of the day or are you sulking over where the day went? Do you often wonder how others balance their time and get everything done?
You have landed at exactly the right place! Here, we will tell you how to be ultra-productive and make the most of your time – the most precious yet scare resource for every human being. Let’s not waste any time and get on with the approaches that you can actually start applying today. These are the tried and tested approaches used by ultra-productive people.
1. They know their priorities
All of us seem to have a LOT on our hands all the time and it is always very important. But trust me, if we look closely, we would find that not everything on our to-do list is equally important. Some of them are and some of them are not. Some can be delegated, some cannot be.
Ultra-productive people know their priorities better than the rest of us. So, we need to follow their lead and prioritize tasks. Also, when we accomplish the most important things, we tend to get even more motivated to get on with the rest of things to be done.
2. They don’t defer tasks
Either they do it, delegate it or eliminate it, but they never defer it. Delaying a thing to be done later means that you will have to look at it twice, read it twice or comprehend it twice. That’s a big time-waster. Tackle the task at hand immediately, delegate it if you can or decide that it is not required.
3. They focus on one task at one time
Multi-tasking is old school, ultra-productive people focus instead! If you are trying to multi-task, you may think that you are saving time or getting a lot done in little time but usually that’s not true. Instead of this approach, it is much better to focus on one task and finish it by a decided timeline. This will not only help you in achieving better results but will actually save you time and energy.
4. They don’t say “yes” to everything
Saying yes to everything is a sure way to end up not getting what you want. Productive people say no more than they say yes. This way, they have only those things to do that really matter to them or can really make a difference. If you say yes to everything, you won’t be able to get even half of them done and end up disappointing yourself as well as others.
Learning to say no is an important step that can boost your productivity. Over-commitment is a key to failure.
5. They set aside specific time for email and other ways of communication
Being connected all the time is a fallacy that has sneaked into all of our daily activities. Apparently, it doesn’t take specific time because we falsely believe that we are “just checking” our smart phones when waiting in a queue or so but this activity takes both our precious mental energy and time.
Ultra-productive people check their emails and other messages only at specific times. This way, they can focus on the task at hand and can complete it more successfully.
6. They do the least inspiring thing first
Generally people try to delay doing the stuff that they find least interesting. That’s a wrong approach for productivity. Ultra-productive people tackle such things first. This way, they have a clearer mind to do rest of the activities and can actually look forward to them. Otherwise, a less interesting task to be done would keep nagging you even when you are involved in your favorite activities.
7. They plan their day
They plan effectively. Good planning is like getting almost half the task done! If you plan your day or week, you will be quite clear about what needs to be done, how much time it will consume and what are the expected results. Otherwise, you will keep doing things constantly and the results might be vague or undesired.
8. They have a to-do list
Documenting things is one of the best ways to be absolutely clear about your thoughts. Ultra-productive people document their tasks. Sometimes, by following this practice, we can be surprised by the results ourselves. When we write down things, we put them in black and white. In our mind, things can be a jumbled mess but when you write them, you know exactly what needs to be done.
Featured photo credit: university student group/http://ift.tt/1gEiwZW via flickr.com
The post 8 Approaches Ultra-Productive People Use To Finish Their Tasks appeared first on Lifehack.
from Lifehack http://ift.tt/1V3Hztf
Race Against The Clock: 15 Time-Management Lessons Should Be Learnt In Our 20s
Time management means getting the right things done, not more things done. It’s about identifying the goals that are most important right now and the most efficient ways to accomplish those goals. Here are 15 lessons to accomplish more goals in your entry-level job.
1. You can’t possibly get everything done on your To-Do List, so stop trying.
It’s a tough reality to come to terms with but a necessary one, especially for professionals working in a fast-paced environment. By simply understanding that you can’t do it all, you’ll bypass unnecessary stress and be more equipped to check off the most important items from your list.
2. Learning how to prioritize is key.
When under the gun, workforce newbies need to learn how to identify which tasks directly contribute to fulfilling immediate corporate goals – like arranging a meeting with a prospect – and which ones – like organizing files – can be reserved for a less strenuous week.
3. No two brains are alike.
People listen and hear things differently, which always leads to communication issues and misunderstandings, ultimately contributing to lost productivity. When given directives, repeat what you understand back to your boss to make sure that you are both on the same page. Also, try taking a workplace behavioral assessment – they work wonders for understanding different communication styles and how to approach them.
4. By knowing when to multitask, you minimize the risk of shotty work.
We’ve been taught that multi-tasking is a crucial soft skill. But the truth is working several complex projects simultaneously can have disastrous effects on the brain. Cognitive ability is best when spent on one task at a time. While it’s okay to multitask sometimes, many projects require your full attention. A good worker knows when it’s okay to take a phone call while finishing up an email, and when he needs to close himself off from the world to finish a proposal for a client.
5. Being a workaholic isn’t always a good thing.
Taking the time to step away from your work and relax can be the perfect medicine for an overloaded brain. When faced with a desk piled mile-high with paperwork or up against a difficult problem, sometimes it’s best (for your productivity levels and your sanity) to take a deep breath and come back to it with fresh eyes.
6. More hours do not equal more productivity.
I’m sure you’ve heard all about the decline of the 9-5 worker. Companies have been embracing flexible work hours and remote work options to appeal to the millennial generation. Studies show that people work smarter and better when they’re judged on the outcomes of their projects rather than the time they spend doing them.
7. Coming to terms with your own limits makes you a pro.
Some people lack organizational skills and are bogged down at the end of the week by an office that appears to have encountered a tornado. Others are so detail-oriented that the bigger picture often escapes them. Whatever your limits are, figure them out soon and own them – not everyone’s perfect. What makes someone successful is how he or she responds and deals with inadequacies.
8. Inhale today’s potential and exhale yesterday’s failures.
You’ve heard the expression, “Don’t bring your emotions to work.” Well here it is again. Beating yourself up over a bad performance review or a fight with a friend will surely put a damper on your work ethic. I know it’s easier said than done, but try to view each new day as a new opportunity.
9. There’s a reason why successful people always ask, “What’s the point?”
Great leaders don’t have time to take every meeting that comes their way or seize each and every opportunity. They achieve their goals by ensuring that everything they do is purposeful and results-oriented.
10. We deal better with hard deadlines.
Deadlines help keep us on track and organized. Assigning someone with an open-ended task always leads to chaos, missed communications, and frustrated tones in the office. People work best when they know exactly what they need to do and when it needs to get it done by.
11. Knowing your “peak hours” will enhance productivity.
Everyone works to a different tune. It’s important to become self aware by studying your own behavior to find out what times during the day you work best. Are you a night owl or an early bird? If you love watching the sunrise, arrange to work on strenuous projects in the a.m. and reserve easy stuff for later on.
12. Delegating doesn’t make you lazy – it makes you efficient.
Young workers and die-hard perfectionists often shy away from delegating tasks to others. If your swamped with a project or you run into an issue that’s not within your jurisdiction, ask for help. Trying to be superman and accomplish everything will lead to mistakes and wasted time.
13. Procrastinating is ok…sometimes.
Everyone has parts of their job they absolutely hate. Whether it’s spreadsheets or public speaking, we all have one. Ease into your work by accomplishing the tasks you enjoy most first. By the time you get to those spreadsheets, you’ll be “in the zone” and more likely to crush those insufferable responsibilities.
14. Tracking your time is the best way to hold yourself accountable.
By logging the time you spend on certain projects throughout the day, you can see how your time is really being spent. People are always surprised by how often distractions and white noise get them off track.
15. There’s always a way.
If you don’t trust your social media addiction and are on a tight deadline, find an app that will hold you accountable. The Cold Turkey app, for example, blocks Internet access for a specified amount of time so you have no other choice but to get work done.
Featured photo credit: VFS Digital Design via flickr.com
The post Race Against The Clock: 15 Time-Management Lessons Should Be Learnt In Our 20s appeared first on Lifehack.
from Lifehack http://ift.tt/1MjCWDN
14 Seemingly Trivial Things That Make You Happy Every Day
Happy people know that mindset can be the most important piece to the happiness puzzle. Once you understand that your happiness is not reliant on external things like clothing, career, and dress size, you can focus on cultivating happiness from within.
Here are some simple habits you can adopt to change your mindset and increase your happiness.
Get a good night’s sleep
It’s not rocket science: sleep affects mood. After a sleepless night, you may be more irritable and vulnerable to stress. After a good sleep, your mood returns to normal. Humans don’t function well when they are sleep deprived.
Studies have shown that people who are not getting enough sleep lack the adequate levels of the hormone hypocretin, which has been proven to govern joy and happiness. This means that having a good sleep contributes directly to your happiness.
Spend time in nature
According to a recent study, people who spend 30 minutes a day outdoors report a significant increase in their sense of wellbeing, vitality, and energy, while feelings of stress and negativity, along with sleep disturbances, were all reduced
Drink, touch, and float in water
Neuroscientists, poets, and biologists have all linked our brains to water. Water soothes us, reduces anxiety, and connects us to nature. Water consumption increases our brain’s ability to transmit information. The sensory stimulation of touching or floating in water relaxes us. Even the sound of water can soothe.
Smile
The recent discovery of mirror neurons has proven what happy people have long known: if you are surrounded by smiling happy faces, your brain responds by causing you to smile. The brain secretes the chemicals to increase your happiness when you smile. So, smile and notice the world smiling back.
Make eye contact
Social connection is one of the keys to happiness. The simplest way to establish connection is with eye contact during conversation or just in passing. I like to practice making meaningful eye contact as a way to spread happiness everywhere I go.
Adopt a good attitude
Optimism is a state which correlates with, but is not identical to, happiness. If you are a person who is looking forward to a life “half-full” rather than “half empty,” you will have a better chance of obtaining more life satisfaction and enjoyment, more satisfying work and marriage, better health and longevity.
Be present
People who meditate report higher levels of happiness, but until recently there was no proof that the meditation was causative. That was, until Matt Killingsworth built an app, Track Your Happiness, that let people report their feelings in real time. Among the surprising results: we’re often happiest when we’re lost in the moment. On the flip side, the more our mind wanders, the less happy we can be.
Dream big dreams
One’s sense of purpose is deeply entwined with happiness. People who have big dreams and actively work towards them are happier. So, surround yourself with other dreamers and with people who are your cheerleaders.
Connect with “your” people
These are the people who are on a similar path and inspire you to keep going. I call them my tribe. You can find your tribe on Facebook, Twitter, Instagram, at school, at work, or at the gym. People who feel connected feel happier.
Enjoy good food
Deepak Chopra advises you to ask yourself: “What am I hungry for?” then really listen to your body. Eating a balanced diet of fresh food makes you feel better, and it tastes great too. It’s amazing how much junk food is consumed simply because we think we don’t have the time to eat well. Nourish your body. It will thank you.
Notice moments of intuition
When the telephone rings and you know it’s your mom, or when you think of a friend you haven’t seen in years and then run into them the very next day — this is your intuition. Develop awareness of things that appear coincidental and start to trust that they aren’t. You will begin to trust your gut instinct with confidence. This self-awareness brings a sense of bliss, which is closely related to happiness.
Listen to music
When you play a song and chills run down your spine, savor this feeling. The ability to be powerfully moved by music is like a little vacation from your daily routine. Think of it as a mini spa for your soul.
Exercise
In addition to being great for your physique, exercise also initiates the release of chemicals that increase positive emotions. Get out and hike, run, swim, or try some Zumba, and notice how quickly your mood changes.
Laugh
The chemicals released by your body during laughter are transformative and healing. Find time every day for a little bit of laughter.
Happiness is a practice. Just like going to the gym or eating a healthy diet is a lifestyle, so is living a happy life. Once you begin to cultivate the practices to support your happiness, you will begin to notice changes in your relationships, your career, and your attitude.
The post 14 Seemingly Trivial Things That Make You Happy Every Day appeared first on Lifehack.
from Lifehack http://ift.tt/1V3HBRO
10 Simple Productivity Tips To Organize Your Work Life
Have you ever come home late, exhausted and tired after spending your whole day at work, but when you asked yourself what was the result of your day, you didn’t have an answer? You just feel like your productivity was around zero.
If so, ask yourself this: Was that day all about checking your emails, answering the phone, and spending time in marathon meetings? Such situations can happen often in this fast-paced world. It is so full of different distractions. This is why we must take care of our productivity.
Productivity is not about working more. It is just the opposite: working less, in less time, with more effect.
Time
Organizing your time is the first crucial step to take in order to boost your productivity. Using your time wisely means that you have time for work, leisure, along with also having time for your family and friends.
At the end of the day, we all have 24 hours in each day. It is up to you how you are going to use them.
1. “Eat that frog”
“Eat that frog!” simply means you do your most important task first. After completing your most important task, you will fill fulfilled and satisfied for the rest of the day.
By practicing this habit, you will also avoid one of the biggest enemies of productivity — procrastination.
2. Put time limits on your work
No matter what I do, whether writing an article, shooting a video, or working on a marketing campaign, I always put a time limit on my work. That means that I decide in advance how much time I am going spend writing an article: I set it to a certain number of hours and not a minute more.
If you want to increase your productivity before you start writing a letter to your customer or learning online skills or any new task you start, put a time limit on your work. You will see how effective you will become after setting a specific amount of time to do the job.
3. Break your work down into sessions
Your brain and your body are impressive machines — but don’t overuse them. Studies show that your brain’s effectiveness significantly decreases after 45 minutes. Make a habit of having five- or ten-minute breaks every 45 minutes. Stretch your body and allow your brain to regenerate. Doing so will help you to start each hour fresh and increase your productivity.
Space
There are many studies that show how the right lighting, the right temperature, and a clean workplace affect your productivity. But don’t limit your thinking just to your physical space. Think of space as your entire working environment, including your virtual space.
4. Don’t be addicted to your mailbox
Checking your mailbox every 30 minutes or setting an automated email checker makes you completely reactive — as opposed to being proactive — and thus significantly decreases your productivity.
Tomorrow, when you go to work, resist checking your email as the first thing you do in the morning. Instead, work on your most important task first. After that, you have plenty of time to do all the little things.
5. Write it down
What I learned from reading the biography of Sir Richard Branson years ago is that he always carries an old-fashioned paper notebook with him. Why is this habit so beneficial and why it can greatly affect your productivity? When a new idea pops into your mind, you can quickly write it down in your notebook.
So, write those ideas down in your paper notebook. That means all of your ideas — otherwise you will just forget them (yes, your smartphone will also get the job done). These little ideas can make a big difference in your work.
6. Choose five priorities each day (and no more)
Multitasking is another thing which can greatly decrease your productivity. The best way to avoid it is to choose only five priorities each day and stick to them strictly. This will make you a proactive person — you won’t be distracted by 100 other “urgent” things.
Mindset
Your mindset can do wonders for your productivity. With the right mindset, you just know what’s the right thing to do and what has the best effect on your life. Mindset can have the biggest impact on your productivity, so it is well worth working on.
7. Use affirmations
Actually, we all use affirmations all the time. Different thoughts are crossing our minds constantly. The question is: are you using positive ones?
Start telling yourself things like: “I am successful,” or “I attract ______________ (insert whatever it is that you are dreaming of).” Use these affirmations first thing when you wake up and repeat them throughout the day. They will affect your confidence — the more confident you are, the more effective you are.
8. Imagine your end result
Before you start your workday, don’t just rush into your work. First, imagine the end result you wish to have. By doing this, you will tap into your subconscious strength and empower your productivity.
9. Read inspirational books
Inspiration is food for your mind. Just as you shower every day to cleanse your body, you should shower your soul with inspiration every day. Read inspirational books, watch inspirational videos, and listen to inspirational audio. When you are inspired, you work with an ease and your productivity will rise substantially.
10. Think good thoughts before you go to sleep
I am sure you have already experienced having bad dreams after watching a horror movie before you went to sleep. Why? Because your subconscious mind is very receptive to your thoughts in the last 45 minutes before you go to sleep.
So, before you go to sleep, think of your next day’s goals, your life dreams, or read a good motivational book. In that way, you will fill your subconsciousness with positive thoughts. Your subconscious will reciprocate by helping you to have increased productivity.
Featured photo credit: Steve wilson via flickr.com
The post 10 Simple Productivity Tips To Organize Your Work Life appeared first on Lifehack.
from Lifehack http://ift.tt/1V3HBRM
8 Epic Travel Experiences You Can’t Miss In Your Lifetime
Traveling is a life-changing experience and once you get bitten by the bug it is hard to resist. Here are eight different experiences that you need to add to your bucket list now.
1. Climb Mount Kilimanjaro
Ever dreamed of scaling a mountain? As the largest free-standing mountain in the world, Kilimanjaro is the ultimate travel adventure. With one of the most accessible summits, this majestic mountain in Africa graces many travelers’ lists. Trust me, you do not have to be a world-class athlete to make it to the top, you just need the right gear and a good dose of determination.
2. Road trip on California’s Highway One
One of the USA’s most iconic drives along the Pacific Ocean, this is a road trip that should not be missed. Choose your starting point either in Northern California or Southern California and make sure you leave enough time for plenty of stops at roadside diners and for stunning coastal views. For an optimal California road trip experience, make sure to rent a convertible or an old VW van depending on your personal style.
3. Snorkel in Belize’s Blue Hole
There are many beautiful places to snorkel, but Belize’s Blue Hole is one of the most unique places to do so. This natural phenomena is named after the blue circle that is created from the depth of the hole under the water’s surface. Although snorkeling is preferable in the shallower waters that surround the perimeter, it is a breathtaking experience that you will never forget.
4. Visit a city that spans two continents
Istanbul is a city that never ceases to impress. Located on both Asia and European soil, this city has it all. Food, culture, history, nightlife, whatever your interests are, you are bound to find it here. Old traditions from the Ottoman Empire blend effortlessly with modern pursuits. Make sure to plan at least a week to take in this extensive destination and all it has to offer.
5. Go on a solo adventure abroad
Traveling with friends and family can be great, but learning to travel by yourself is a life-changing experience. Not only will you be more receptive to talk with locals and other travelers, but you will learn the importance of self-reliance. If you have never been on the road alone, start small and close to home and then make plans to go abroad. It will be worth it, I promise.
6. Observe the Big Five in Tanzania
This country with 16 game parks in total, including in the Serengeti, is the perfect place to experience Africa’s wildlife. Look out for the African lion, African elephant, Cape buffalo, African leopard and black/white rhino, among others. It is one thing to see animals on film, but a completely different experience to see them a few feet away.
7. Watch the Northern Lights in Iceland
The Northern Lights are a perfect excuse to visit beautiful Iceland and witness one of nature’s best light shows all at once. The most important factor for optimal viewing is that there is complete darkness. The best time to view them in Iceland is from September to mid-April when there are guaranteed dark nights. A second recommendation for prime viewing is that you should stay at least a week, because the Northern Lights tend to be active for two to three nights and then lay low for four to five.
8. Eat Your Way Through Japan
You may be familiar with Japanese food-sushi, ramen, udon and bento boxes, but there is so much more. In Japan, food is elevated to an art form, where cooks specialize in one type of dish and work on perfecting it over decades. From fresh sashimi at Tokyo’s famous Tsukiji’s Fish Market to kaiseki, a traditional Japanese multi-course meal, you will never get enough of Japan’s diverse food scene.
Featured photo credit: Flickr via flickr.com
The post 8 Epic Travel Experiences You Can’t Miss In Your Lifetime appeared first on Lifehack.
from Lifehack http://ift.tt/1V3Hztb