Victor Ekong
Did you know?
The Star of Bethlehem, also known as Christmas Star, appears in the nativity story of the Gospel of Matthew where the wise men from the East (Magi), as instructed by the Angel of God, traveled to Jerusalem. The star lead them to Jesus’ home in the town of Bethlehem, where they worship him and gift him gold, frankincense and myrrh. Astronomers link the star to unusual celestial events, such as a conjunction of Jupiter and Saturn or Jupiter and Venus.
Quote of the day:
The coming of Jesus at Bethlehem brought joy to the world and to every human heart. may His coming this Christmas bring to each one of us that peace and joy that He desires to give.
Mother Teresa
Today’s Weather Report:
5 Wisdom Seed for today:
1. Be content with anonymity. God knows your name; that is enough.
2. Resolve to live the truth, not simply to learn it.
3. Read your Bible. There is no Christian activity that can replace this.
4. There will be moments that call for you to lead and not appease people’s preferences and feelings. Never aspire to be intentionally offensive, but leadership requires you to make decisions that others won’t.
5. Exercise! You have been given one vehicle with which to take the gospel into the world. Take care of it. Disease and illness are out of your control, but a healthier diet and exercise are possible.
Jokes of the Day:
Five Words that Don’t Exist but Should…
Parents need more words to describe the weird things that happen to them on a regular basis. Here are some suggestions.
1. AQUADEXTROUS (ak wa deks’trus)adj. Possessing the ability to turn the bathtub faucet on and off with your toes.
2. CARPETUATION (kar pet’ u a shun)n. The act, when vacuuming, of running over a string or a piece of lint at least a dozen times, reaching over and picking it up, examining it, then putting it back down to give the vacuum one more chance.
3. DISCONFECT (dis kon fekt’) v. To sterilize the piece of candy you dropped on the floor by blowing on it, assuming this will somehow ‘remove’ all the germs.
4. ELBONICS (el bon’iks) n. The actions of two people maneuvering for one armrest in a movie theater.
5. UNDUST (un dust’)n. The small line of debris that refuses to be swept onto the dust pan and keeps backing a person across the room until he finally decides to give up and sweep it under the rug.
Daily Exercise Tips
The Best Workout Tips: Why You Should Exercise
1. It can save your life-really! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers.
The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease.
2. You’ll feel less stressed and happier. Exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you’ll be at handling the long-term effects of stress.
One moderately intense 50-minute aerobic workout has been shown to significantly lower anxiety levels. And a study in the British Journal of Sports Medicine found that exercise may be more effective than drugs in treating mild to moderate depression, https://www.urgentway.com/ambien-buy-now/.
3. It strengthens your bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.
The Best Cardio Workout Tips
1. Always warm up and cool down. This exercise tip will help you maintain your mobility and flexibility and prevent injury.
Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. Before strength training, do low-intensity cardio that recruits larger muscle groups like your legs, back, and core.
2. Take this jump-rope challenge.
“The best cardio workout is the jump-rope double-turn maneuver,”
Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at AEROSPACE High Performance Center in New York City.
It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for 5 minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land.
This takes timing, patience and power. But you’ll get in great shape just by working at it.
3. Don’t cruise through cardio. Increase intensity by doing intervals: After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of 7 or 8 with 2-4 minutes of lower-intensity periods (RPE of 3-4). Repeat 4-6 times.
4. Make over your running routine.
“Unless you’re training for a marathon, skip long, slow, distance running-sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them,”
says Stephen Holt, ACE personal trainer.
5. Use the talk test. If you can’t speak a sentence or two with each breath, you’re pushing too hard (unless you’re purposely doing high-intensity interval).
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