Life advice


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Tis the season to be gluttonous with sodium filled meals and sugary treats, both of which contribute to a horrifying fact we learned just recently: Most Americans on average gain one to three pounds between Thanksgiving and New Years Day, and most of us never lose it.

Wow that’s 3 lbs. of potential weight gain a year and that doesn’t even include the 4th of July, Memorial and Labor Day weekends, which also includes gluttonous food and alcohol.

But don’t fret, we’ve put together some tips to help you better deal with that Christmas ham and candy yams YUMMY right:

Well its possible to enjoy the holidays without gaining weight and without giving up your favorite grub. How you ask? Basic math, its easy, you just need to burn more calories than you take in. By conscientiously burning off every single calorie you take in, you’ll be able to indulge but you’ll have to put in some work. How much work you ask? Below, you’ll find some holiday favorites with their average number of calories, and the amount of exercise required to break even. That’s right if you want to eat like a champ, you’ll need to exercise like one too.

All the Chocolates in Your Kid’s Advent Calendar: 550 calories

The Amount of Exercise Required to Burn It Off: One hour of stair climbing, at 575 calories per hour.

Added benefit: This exercise also helps create great glutes, otherwise known as steel buns.

Santa’s Milk-and-Cookies: 775 calories

The Amount of Exercise Required to Burn It Off: One hour and 45 minutes of aerobics, at 450 calories per hour.

Added benefit: Doing aerobics also strengthens your heart and lungs, so you can comfortably run to the store for more milk and cookies.

A Box of Candy Canes: 900 calories

The Amount of Exercise Required to Burn It Off: One hour of intense treadmill running, at 900 calories per hour.

Added benefit: Running on a treadmill can help lower your blood pressure, which lowers your risk of stroke and heart disease.

Two Helpings of Christmas Dinner: 1,750 calories

The Amount of Exercise Required to Burn It Off: Three and a half hours of stationary bicycling, at 500 calories per hour.

Added benefit: Exercise on a stationary bike, encourages the body to secrete feel-good hormones (like endorphins and serotonin), which induce a state of well-being.

Ten Mixed Drinks at the Office Holiday Party: 1,500 calories

The Amount of Exercise Required to Burn It Off: Three hours of cross-country skiing, at 500 calories per hour.

Added benefit: Using ski poles also strengthens your biceps, triceps and forearms so its good for your drinking arm.

A Carton of Eggnog: 3,450 calories

The Amount of Exercise Required to Burn It Off: Six hours of pickup basketball, at 575 calories per hour.

Added benefit: If you’re into shooting hoops, this exercise will feel more like fun than labor. It’s a full body workout that allows you to sweat out all of the eggnog and alcohol.

Bonus Exercise for any Foods not Mentioned: A bonus exercise, is sex. Yes sex, which can burn up 40 calories per hour. It also prevents wrinkles and is a great way to look and feel younger.

Added benefit: Couples who have sex three or more times a week appear on average 10 years younger than their actual age. This is due to the fact that orgasms trigger the release of estrogen, which improves hair and skin health.

Now that you’re armed with this information, let’s get our eat on lol. Happy Holidays.

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”Somebody once told me the definition of hell: “On your last day on earth, the person you became will meet the person you could have become.” — Anonymus

Sometimes, to become happy and successful, we do not need to add more things, we need to give up on some.

Even though each one of us has a different definition of success, there are certain things that are universal, which, if you give them up, you will be more successful and happy.


1. Give Up Your Excuses 

“It is not about the cards you are dealt, but how you play the hand.” – Randy Pausch, The Last Lecture

Successful people know that they are responsible for their life, no matter their starting point, weaknesses, and past failures.

Realizing that you are entirely responsible for what happens next in your life, is both frightening and exciting.

However, it is the only way that you can reach the success because excuses limit and prevent us from growing personally and professionally.

Top 5 Excuses: Money, Time, Age, knowledge, My Story (it’s unique) All of these can be real problems, but they all have real solutions. Don’t let them sabotage your life.

2. Give Up Your Expectations

“You will never reach your destination if you stop and throw stones at every dog that barks.”  ― Winston S. Churchill

Some of us can have a fixed mindset of what life is supposed to look like. The herd mentality and auto-pilot are usually tied to the shoulds. These come from our heads, our superego, the parent voice in our heads. Shoulds are by definition expectations imposed by others. When we fail to do them we feel guilty. When we do follow them we often feel driven…and expect a payoff for our efforts: Since I am doing what I really don’t want to do, I do expect others to appreciate, notice, give me a reward, pat me on the head, do what I expect. When the expected payoff doesn’t come, our disappointment and resentment are fueled.

The way out of this mental dance is focusing on musts – heart, gut-based rather than head based. Values, core beliefs, foundation of our integrity. Expectations are a red flag that shoulds are the probable drivers. Expectations forever push you in the future looking 8 moves ahead. There’s you…and you.

Life is what you make it. Embrace the journey and live in the NOW, because tomorrow is never promised and the past is gone.

3. Give Up Toxic People

“You are the average of the five people you spend the most time with.” – Jim Rohn

People we spend the most time with, add up to whom we become.

There are less ambitious people, and there are more ambitious people than us. If you spend time with the ones that are less driven than you, your average will go down, and with it your success.

However, if you spend time with people more advanced than you, no matter how challenging that might be, you will be more successful.

Take a look at around yourself, and see if you need to make any changes.

In the perfect world we each should thrive for the following formula in terms of the people we spend our time with.

33% with people you can influence

33% your peers (the level you’re currently at)

33% with Mentors (the level you aspire to be)-   Tai Lopez


4. Give Up the belief that learning ends when you graduate

“The future belongs to those who learn more skills and combine them in creative ways.”  ― Robert Greene, Mastery

Some people believe that their intelligence or talent, are simply fixed traits and that talent alone creates success — without effort. They are wrong.

Moreover, successful people know this. They invest an immense amount of time on a daily basis to develop a growth mindset, acquire new knowledge, learn new skills and change their perception so that it can benefit their lives. Times and technology are always changing which means we have to change with the times.

Remember, who you are today, it is not whom you have to be tomorrow.

5. Give Up The Short-term Mindset

YOLO You only live once, but if you do it right, once is enough.” — Mae West

Successful people set long-term goals, and they know that these aims are merely the result of short-term habits that they need to do every day.

These healthy habits should not be something you do; they should be something YOU ARE.

There is a difference between: “Working out to have a summer body” and “Working out because that is who you are.” As a result you will always have a healthy body, Winter, Spring, Summer and Fall.


Original content by Zdravko Cvijetić

Founder Of Zero To Skill

Modified by Eric Brooks

Founder of SmoothTech Pro

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