I can say, out of respect to the thousands of peers surrounding me, that we’ve survived. Us, whom chose to stand up and arise from different rooftops to scream from the top of our longues that we’re alive.

It’s nothing to be alive, it’s everything to feel alive. I didn’t understand that until I reached adulthood.
I thought feeling alive was somehow linked to how many parties you crashed, how much money you make, how many beers you can drink or how many people have seen you naked to the fullest extent. But it’s none of those things.

Life teaches us that once you have the most respect for yourself, you won’t desert or try to desert how you feel or who you feel you are, inside. When I turned eighteen, everything needed to be fast.
Pills, parties, needed to last until the next one came. Boys, girls, needed to be a physical representation of a ghost. I didn’t need to see or hear them unless I called on them.

Fitting in, always was my biggest flaw. I’ve learned not to try, to proof who I am. I’d rather let my personality speak for itself.

In the highest of battles I might not win, but I keep reminding myself that even when I do, it’s about going not about getting there. I’ve been speaking to a lot of artists, some up and coming, some already at a certain goal they’ve set for themselves.

Yet all of them tell me that they’re unhappy. Writers, poets, singers, rappers, dancers, all equally unhappy. When I asked them why, they asked me where I get the most inspiration to do something different and then I realized it. My pain, is my muse.

​The thing they’ve got in common, although some less then others. Is that they rather be a rainbow than just some shade of grey.

Proving to me that life has brought me to a point where I can choose to either follow the path others have paved for me or to form something entirely new.

I might not be the brightest shining star at the moment, but that itself is outrageous to ask from someone who has always dimmed his light so others could shine. I might need some time to heal, but then again don’t we all? Life is weird because at some point in time you’re living.

Just letting everything slowly pass you by and the next it’s faster than ever, you feel alive. New, loved.
We are, stronger from every scar. Brighter than any star. Hollow moments might come in which we rejoice that at some point the good will follow.
We, eventually, can’t bow down to darkness. Because the toughest and darkest we had to face, was our own.

Living most of my days from an outcast perspective, I understand how you might feel. Sitting in the front row because you want someone to notice your intelligence. Sitting in the back row because you’re lost in your world of writing and drawing. I’ve talked a lot about fear these last few weeks, because I felt like September was a month you were still allowed to be afraid. The world changes around us so much at that moment. But we’ve all risen above that. We’ve all surpassed that point of being sorry for ourselves.
It’s time we stand up and do what we’re supposed to do. Instead of what the world wants us to do.

​Believe in yourself.

Caffeine in Green Tea
How true is it that one disadvantage of green tea is insomnia because of its caffeine content? You may put it as a “disadvantage” but people who works on a night shift will disagree. True, green tea contains caffeine but compared to coffee and other tea, it has a lesser level but has a very incredible amount of antioxidants.

What is caffeine?
It is a kind of drug that acts as a stimuli that basically stimulates the central nervous system and the heart. A person having caffeine in his system can instantly increase his blood pressure but not having any evidence of definitive long-term effects in the blood pressure itself. Long term increase of blood pressure are still taking excessive amounts of green tea.

Caffeine content in green tea stays unless it is decaffeinated. According to studies, green tea is more likely to be higher than coffee but with preparation, a person can greatly reduce the caffeine that the body takes in. how? Through the infusion length of hot water and how many times you have used the leaves.

Surprisingly, caffeine in green tea is more beneficial than the caffeine taken from coffee. It works through the body in a slighter difference than coffee. Aside from caffeine, green tea has other constituents that work perfectly with caffeine namely vitamins, oils and tannin.

Caffeine difference
As mentioned, compared to coffee, the caffeine content in green tea can have a different approach in the human body. By its own substance, it doesn’t have to trigger increase heart rate and blood pressure unlike what caffeine can instantly do. Typically, green tea is more applicable to drink for those who wanted to lose weight but are caffeine sensitive.

Lose weight with caffeine
Base on studies, caffeine has the capacity to increase metabolism inside the body which results to helping out the body in burning excess calories. Caffeine content in green tea is undoubtedly more prominent than other beverages but you can lessen it based on the kind of green tea that you have chosen to drink. Contrary to what other people know, oxidation doesn’t have the capacity to raise the caffeine content in the body. Truth is, some studies were made and is found out that the longer the oxidation is, the lower the content of caffeine will be present.

Green tea without caffeine
For medicinal purposes, green tea is sometimes made caffeine free. Green tea that is decaffeinated has a more pleasant taste and has an impressive antioxidant activity. It is very effective in the prevention and even treatment of cancer, decreasing cholesterol levels, collagen formation, decreasing triglyceride levels and preventing arteriosclerosis.

Therefore, with caffeine present in green tea, it can decrease the metabolic processes going significantly inside our body but not having any effect on blood pressure and heart rate.

Caffeine content
Compared to the caffeine found in black tea, green tea is only composed by the half of it. And compared to coffee, green tea only has quarter amounts thus, making it the perfect beverage you can include in your meals. But there are precautions that should be followed. One which is the moderate amount of green tea that should be consumed within a day. It should only be at least 4 cups. More than that will generate negative reactions that is felt inside the body.
​GK.

Many People are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. I have developed a list of 6 powerful tips that have helped me to achieve better sleep.

1) Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.

2) Reduce caffeine. A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.

3) Avoid alcohol. Alcohol will keeps the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.

4) Beds are for sleeping. If you are used to watch TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shutdown and any distraction will cause sleeping problems.

5) Go to bed at around the same time every day. Don't change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.

6) Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual and how long you have been awake has shown to improve healthy sleep.

What helps you sleep?
​GK.

Everything from special pillows to nose strips and even surgery are said to cure snoring, but what really works? And, more importantly, why do people snore?

This is the million dollar question on the minds of sufferers worldwide. With so many things promising to cure this nighttime nuisance, it is difficult to know which product will help sufferers stop snoring and which ones are simply a hoax.

One of the main reasons why people snow is said to be obesity. The excess fatty tissue found in the throat can make it difficult to breath by blocking air passages during sleep, which is said to be a leading reason why people snore.

In fact, various throat problems are said to be among the most commonly accepted reasons why people snore, including an irregular uvula. The uvula is the small skin that dangles in the back of the mouth and is easily visible. At night, it often rests in the back of the throat and causes restricted breathing. When this happens, the individual is said to begin snoring because of the restriction.

If enlarged, tonsils are also thought to be among the reasons why people snore. Basically, anything that causes air passages to be blocked may lead to snoring. Allergies, colds, sinus infections and other similar problems often cause the nasal passages to become blocked and snoring often results.

The aging process is inevitable and with age often comes new problems. Studies show that snoring is more common with age because the skin in the throat begins to lose it’s elasticity, along with the skin on other parts of the body. Another common reason why people snore is the fact that many individuals sleep on their back.

It is believed that those who sleep on their back tend to snore more than individuals who are side or stomach sleepers. The reason being that, by sleeping on their back, individuals allow the fatty tissue and other parts of the throat to rest in the back of the throat and block air passages.

In addition to these common reasons why people snore, there may also be a more serious problem present and snoring may be just a warning sign.

People who suffer from sleep apnea are at a higher risk for developing major health problems, including those relating to the heart, circulation and more. Snoring may or may not be as simple as allergies or sleeping on the back instead of the side, but it may also be an indication that a medical condition is developing.

This article is intended for informational purposes only. It should not be used as, or in place of, professional medical advice. Before beginning any treatment for snoring, please consult a doctor for a proper diagnosis and remedy.

comment below what remedies worked for you?

We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you.

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gym, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.

Please remember: It doesn't matter where you are working out — at home, a hotel, or a park — always warm up properly before beginning your session, and cool down and stretch when you are finished.


Leg Exercises
​
Squats -
They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

Lunges –
Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.


Back Exercises

​Chin-ups -
Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don’t swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

Bent Over Row -
Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.



Chest Exercises

Push-Up -
The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.

To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

Dips -
This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement.

Adding Weight
Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it's receiving resistance of some kind.

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.

To wrap things up…
We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article you’ll find that they will provide you with the same benefits as going to a gym but without the ongoing costs and time constraints.

Life is short, so it makes sense that one of the most common problems that we face each and every day is time management. we live our lives surrounded by constant distractions that leads us off course from what really matters. Here are a few tips to help you get the most out of your productive day.

1. Schedule time for interruptions. Plan time to be pulled away from what you're doing. Take, for instance, the concept of having "office hours." Isn't "office hours" another way of saying "planned interruptions?"

2. Take the first 30 minutes of every day to plan your day. Don't start your day until you complete your time plan. The most important time of your day is the time you schedule to schedule time.

3. Take five minutes before every call and task to decide what result you want to attain. This will help you know what success looks like before you start. And it will also slow time down. Take five minutes after each call and activity to determine whether your desired result was achieved. If not, what was missing? How do you put what's missing in your next call or activity?

4. Put up a "do not disturb" sign when you really need to get work done so that know one will distract you.

5. Try an App. There are many mobile applications that help plan out your day and manage your precious time.

6. Block out other distractions like Facebook, Twitter and other forms of social media unless you use these tools for your business.

7. Get an early start. we are more likely to procrastinate and get distracted in the evening so take some time to work on your most important task first thing in the morning.
​
​Remember, there is always a way to get things done. If you do not have enough time in a day to get everything done then carry on to the next day.

Comment below if you liked this post and let me know how you manage your time! 

If you look at beverage-related news, you’ll frequently see questions arising about the rising use of energy drinks, particularly by children and teenagers. Given that the energy drink market has increased by over 75 percent in the past year, and the non-energy carbonated drink market has actually declined for the first time in 20 years, it’s clear that more and more people are consuming these beverages, which raises questions both for those who enjoy energy drinks and for parents of kids or teens who may be fans of Red Bull, Rockstar, Jolt, or one of many others.

As you likely know, energy drinks are typically a cocktail of sugars, caffeine, amino acids and herbal supplements such as ginseng and gurana. They aren’t to be confused with something like Gatorade, which is intended as a fluid replacement and to help replenish an athlete’s electrolytes. Energy drinks on the other hand are intended for a short-term burst of energy and alertness, the “caffeine rush” that has fuelled many programmers, truck drivers, and college students working late into the night or beyond their accustomed sleep schedule.

Some health professionals express concern at the fact that the effects of caffeine on young people are not as well known as its effects on adults, as well as the fact that clinical studies of some of the exotic ingredients such as ginseng, gurana, and taurine are sorely lacking. Others point out that their only major concern is that people recognize the potential of these drinks and make use of them in moderation – in fact, many of the manufacturers of these drinks indicate on their packaging that they are not intended as fluid replacements and that there is a maximum advisable consumption per day. However, the American Food and Drug Administration has given caffeine a GRAS (Generally Regarded as Safe) rating, and it does not specify a maximum allowable daily intake of these types of beverages.

The general consensus is that energy drinks are not health drinks, but that they pose no threat to a healthy adult when consumed in moderation. Since so little is known about caffeine’s effects on children, the simple comparison is to coffee – 1-2 cups of coffee per day represent a caffeine intake no greater than that present 1-2 of most leading energy drinks – if you’re concerned about your son or daughter’s intake of energy drinks, examine the ingredients and ensure that they understand the type of beverage that they are drinking, but be sure to compare it to their (or your) present coffee intake in making any decisions.

​Excessive caffeine intake is generally believed to be undesirable but clinical studies have shown effects ranging from no harm to demonstrable positive effects on circulation, metabolism, and mental alertness. As with any food or drink, it is most important for an individual to know their own body and their own limits. Energy drinks can be a perfectly healthy alternative to coffee or other caffeinated beverages, but it’s very important to take care of your body and consume a proper diet – many energy drinks do feel magical, but the manufacturers agree that they are no substitute for proper exercise, rest and good nutrition.