Health, Healthy food, Learning and development, Mindset, Physical activity, Psychology, Quality products, Wellness

28 Life Changes to work against cancer

Every little change matters.

woman shopping at farmer's market produce stand

We know now through the science of epigenetics that you are not stuck with your genetic history. Your choices in diet, exercise, and other aspects of your lifestyle can help determine whether your genes promote cancer—both for you and your descendants. You can “turn on” hundreds of genes that fight cancer and “turn off” the ones that encourage cancer by simply making changes. Even small changes in your lifestyle can make a big difference in your risk for recurrence by reducing inflammation and boosting immune surveillance.

This quick hits checklist of lifestyle changes will help keep you living cancer free.

#1: Limit alcohol to one glass of red wine with food.

#2: Quit smoking.

#3: Walk or do some type of exercise 30 minutes a day, six days a week.

#4: Do daily yoga stretching.

#5: Lift weights or use exercise bands three times per week.

#6: Find a stress-management practice that works for you.

#7: Spend 10 minutes daily meditating or relaxing.

#8: Support your immune system by getting enough sleep and practicing positive thinking.

#9: Keep your weight under control and avoid obesity.

#10: Avoid meat or eat only minimal amounts of organic meat.

#11: Eat limited amounts of organic dairy products and organic poultry.

#12: Eat whole grains and avoid white flour.

#13: Avoid sugar and high-fructose corn syrup. Substitute stevia, xylitol, or small amounts of honey.

#14: Eat five to nine servings of colorful fresh fruits and vegetables daily.

#15: Eat broccoli, cabbage, brussels sprouts, or other cruciferous vegetables three times per week.

#16: Liberally add herbs and spices to your foods, especially garlic, onions, cilantro, and turmeric.

#17: Read labels carefully and avoid chemical additives.

#18: Choose safe, organic household and personal care products.

#19: Buy organic when possible, and thoroughly wash pesticide residueoff conventionally grown fruits and vegetables.

#20: Avoid trans fats completely.

#21: Let the sun shine in. For optimum vitamin D, allow 20 minutes of sun on your bare skin, without sunscreen, at least three times per week (just be certain never to let it burn).
Get your vitamin D blood levels checked and keep them at optimum levels.

#22: Take a multivitamin (without iron) daily; take 500 milligrams of mixed omega-3 fatty acids daily, and get 250 to 300 milligrams of magnesium daily.

#23: Get in touch with your spirituality.

#24: Make social connections; join a support group.

#25: Volunteer.

#26: Work less.

#27: Spend more time with your friends and family.

#28: Look on yourself and others through a lens of compassion and kindness.

Adapted from After Cancer Care


Love, Health And Wisdom



Learning and development, Psychology

What Is The Most Important Thing In The World?

Before you see this video try to list up the 5 most important things in your life. What matters the most for you? Maybe you will be surprised when you are ready to see the video ;o).

Do you agree on this? Well I do. The values in your life has allways been controlling your motivation in life, your direction and your passion. But I don´t think that you can have the “right” values with out being loved all the way. Love is a very strong and essential force that has a huge impact on our values in life.

Love, Good Values And Wisdom



Health, Mindset, Physical activity, Wellness

Full Body Training

A Healthy Body Does Not Come By itself. 

It Takes Physical Activity And A Happy Mind

To Live A Healthy Life.

If You Want To Shape Your Body In the Direction You Desire,

Then It Really Takes Hard Work.

For those Who Loves It,

It Is A Huge Advantage.

For Those Who Hates To Do It,

It Is Pretty Tough Shit. 

I Am Lucky.

I Just Love It.

Maybe You Will Love It Too

Some Day

And Not Only The Results.

If you want a strong body and just need to know how to train your body the right way and in what combination, then you can see a reasonable training program below.

Here I assume that you know all these different names for training positions.

Stuck in the mindset of "I'll do it later"? Use this full body workout to help you get back in shape and to inspire you to continue with your fitness journey!


Love, Health And Wisdom



Health, Learning and development, Physical activity, Wellness

Erase Chronic Back Pain

Be good to your back. It shall last all your life. Back pain surely gives lower quality of life, so it is very important that you treat your back the right way all your life.

Do you share the same feeling that no matter how many Chiropractors you visited, no matter what you tried before, you never got rid of your back pain?

This is because latest discovery found a TINY little muscle in your lower back which is causing the back pain.

This new stretch you’re about to learn release this tiny muscle (and back pain) by simply following a simple routine you can do at home.

All people should do these yoga exercises for their back every morning. So get startet.

You can also do these exercises below. Choose what you like the most or combine them.

Billedresultat for exercises for your back


Love, Health And Wisdom



Physical activity

Your Push-Up Challenge

Now I will just brag about my 120 push-ups each day. Sixty in the morning and sixty before I go to bed. I just love that exercise because it really is a multi-training-exercise that involves and strengthens many of your muscles at the same time. That is your core, shoulders, triceps and pectorals. I is the most effective exercise I can do to all kinds of sports that I do. E.g. mountainbiking where you need to have a strong core, shoulders and arms.

Have you allways had a dream about doing more push-ups than you can do right now, then accept my challenge. Yes, you can get to 50 push-ups in 30 days. Are you in for trying?


Week one

Start each session in a straight-arm plank and run through a mental checklist of Zetlin’s tips: Find a neutral spinal position—so shoulder blades align with upper back and glutes. Engage those glute muscles. Draw abs in. Keep hips from drifting up, and elbows from flaring past wrists. And most importantly, breathe.

Zetlin describes the push-up as a “movable plank,” which was a helpful image as I lowered myself down. All week long I did my reps as mindfully as possible, until the movement started to feel natural.

Now it’s your turn. Challenge yourself and your friends. If I can get to 50 push-ups in 30 days, I’m sure you can, too!


Love, Health And Wisdom




Health, Learning and development, Mindset, Psychology, Wellness

Tips To Improve Yourself

The term suggests a set of improvements you gain by yourself, and they are meant to include changement in attitude, habits, life-style, social behaviour or personal culture. This effort has to be related directly to your willing to learn and, of course, practice.

Billedresultat for willing to learn

Growing up you become mature and start to deal with a lot of things in life: workrelationship with people, beliefshabits.

You learn a lot, but you have to understand that “learning” is not related to college, school or to academia anymore. Learning is something you do not have to worry about if you want to improve yourself in life. You have to focus on more important matters: you have to become smarter, efficient, excellent; a coach for other people, but firstly for yourself. Finally, this learning process will be guided only by your willing to develop your skills, and this will be very easy if you really want to reach your goals.

What’s the result you may want to obtain? Think positiveact smart and become stable to happiness.

Only by improving yourself you will attain the most out of life. The clue point is that you have to check out and practice continuously tips, strategies and exercises to develop yourself.

Some of the tips that I’m going to show will be easier to achieve than others. I suggest you to try to focus gradually on what really matters for you in this moment of your life.


Learn how to treat yourself

Start to love yourself: be kind to your actions, do not criticize everything you do. Try to maintain constantly your self-esteem high. Learn to develop a strategy for congratulating yourself as much as possible. This will help to develop better your inner voice, the first guru of your motivational thoughts.

You may want to see some good tips for improving self-esteem and know what could actually be some situations that lower self-esteem, i.e. those situations that you want to avoid if you want to increase your self-esteem and start your process of personal development in a happy way.

Billedresultat for treat yourself

Raise your disposition to learn

The process of self-improvement is not made up by a single action that will improve yourself for the rest of your life. Indeed, it is made up by unique and thousands of little steps to do to achieve the final goal. One of these actions is the continuous process of studying.

This means that if you are a student, you have to get motivated to study, in order to understand how to obtain a degree in a good way and that best fits with your passions. but also, you have to learn from everything surrounding you.

Moreover, if you’re not a student anymore, just understand that learning from everything is useful for remaining in tune with the mutable times, beyond the wrong idea that “learning” is related to only certain phases of your life. Learning will lead you to increase your IQ thanks to the experience acquired from time to time.

Billedresultat for some stop learning

Learn new skills and practice new hobbies

The intent of this point is to make you aware of everything in the world. All the knowledge developed through the years by the human kind, all the studies, all the techniques and all the arts. Pick everything you are interested in and then start to learn something new about it. Spring to believe that it is better to know even just one thing about everything than everything about just one thing.

Do not fossilize in just one thing. Learn a new sport or whatever could lead you to increase your skills, whatever they are, mental or physical ones.

Learn a new language

Learning a new language means learning a new culture, a new way of reasoning, and the reward is worth it: you will catch the right skills to speak with other people outside the boundary of your country! Moreover, this comparison with other people will certainly lead you to learn thousands of new things about their cultures!

Think positive

Your mind has to believe that you can do something before definitely doing it. Every story of success is made up of positive thoughts and beliefs of reaching achievements. When you have negative thoughts, try to have a break. Then, start to replace that negative thought with a positive one.

If you think that you will fail a test, do not let you down: believe that you can pass that test, then start to do something to achieve the goal of passing the test. Nevermind if you will fail, because only if you fail you will improve your experience, finally becoming an expert.

Billedresultat for think positive

Find strength in difficult times

Going through a trouble in life or a bad situation during our time on this Earth gives us the possibility to grow stronger. The only thing that we have to do in these situations is to maintain our behaviours as moderate as possible to keep our reactions tempered. Try not to smother your emotions, but let them go and manage them with wisdom and sapience.

I would love to suggest you an inspirational post about tips to overcome hard times.

Billedresultat for finding strength in difficult times

Billedresultat for finding strength in difficult times

Pursue greatness

Be kind towards other people, be an example of fellow feelings and collaborationcooperation and participation. Help others, and they will try to help you kindly too. Continue this action with inspiration, good-hearted intention and dedication. Assume always to make the difference in the world.

Simply, be great!

Help yourself too

No matter how you could be great in helping people, how you could be kind with others, if you are not at ease with yourself you will not improve yourself. If you are seeking for a moment to do something that matters to you, or to ensue your interests and passions, that moment is now.

Try always new things

Doing the same things every week will defeat your self-improvement process. You have to have the same approach towards new things.

Billedresultat for try new things

Do not be afraid of trying new things. Improvement occurs when things are changing in better. How would you know something is good if you don’t try it? Leap out from the comfort zone: only trying new experiences you will be on the right path to developing.

Create goals and targets

What does it distinguish successful people from others? Well, the willing to build objectives and achievements. They know what they are looking for, they do daydreams, and they dare. The secret to achieve any goal is then to plan every step. If you want to have a better idea, you have to create SMART goals.

And remember, big goals are always divided into several smaller steps. Identify the steps of every target plan you are going to do.

Stop procrastinating

Do not waste time on useless things, and do not waste time even in doing nothing. Learn to fight procrastination. Do not stay lazy in your bedroom, do not waste time in social networking or in chatting sessions. Take action, do something useful: read a book, make a project, think beyond the normal schemes. Do not post-to-date a task that you can do today. Tomorrow the same task will be more complicated.

Billedresultat for Stop procrastinating

Seize the day

As said before the right moment for doing something you want to do is NOW. There are some things you want to follow in life, out there, and you know it, but you don’t act! Be able to get the free things that the life and nature could offer to you.

A twilight, a night looking at the stars, the smile of people you love.

Billedresultat for seize the day

Change someone’s beliefs

Often, we face friends and parents dealing with problems that they seem not to overcome. Most of the times, those problems cannot be solved simply because those people think that they actually can’t do anything about it. This is a particular and common way to have bad beliefs, which are self-sabotaging.

Try to stay close to those people to let them understand they can solve the problem, and try to change their wrong beliefs.

Everything you experience is a life lesson

People, jobs, travels, books, school, everything. You have to learn how to learn from things. The simplest thing in this world can suggest you, or teach you, the best thing you have ever needed to know. Be aware to get the right lesson from everyday life occasions. If you experience failures, you have to understand that there is something better out there. Broken relationships, missed jobs will never hinder your opportunity to do everything better.

Learn to understand when is time to change your job and improve your career.

Read inspiring and great books 

Libraries and even the Web itself are fundamental sources of knowledge. Most people read online ebooks and PDF regarding topics of their interest, others prefer instead to read with the classic piece of paper. The important thing is that a book, whatever its version is digital or not, is a great source of wisdom, inspiration, motivation, and knowledge. Not only you will earn something new, but you will enrich your vocabulary and your speechcapability and skills.

This whole process of reading inspiring book is also fundamental if you want to gain confidence with a certain audience regarding public speaking.

Best inspiring books:

Prevent negative people

Stay away from people who are leading you to live bad situations or to have a bad experience, or those who make you upset.

Leave the past behind

This complex flux of emotions, coming from our regrets or our memories, is due to the time continuum. What we have to do is to manage these emotions connected to the past with discipline and acceptance. Only if we act in this way, leaving the past behind, we will have a better future. I’ll suggest you to read an inspiring story about how to let the past go.

Quit a bad habit

Bad habits lead us to situations that we want to delete from our life. Smoking could lead to dying, too many cakes would lead to earning weight, drinking too much is really bad, and others simply bother us, like biting nails or wake up in the late morning. We have then to consider strategies to quit this habit, and even if it is an addiction or dependence on smoking or drinking; it could be easy to give up if you are aware of the best strategies to quit bad habits.

Best suggested book for managing and quitting bad habits:

Stop watching TV

Look for your knowledge elsewhere. TV is not a place where to learn something. Read your news about the world on the internet or important newspaper and magazine, read books and talk about opinions of the actual situation with your friends.

Since it could become a disturbing dependence, you may have to check some suggestions about quitting TV addiction.

Start new habits that will increase your productivity

We can take action from the previous tip and then substitute bad habits with good ones: reading a book, having a walk in the park, talking with friends or colleagues, doing physical activities or waking up early in the morning to start better the day. Wake up early, try to eat healthily and evaluate the right time to have a break and the right one to do tasks and activity.

This will improve your concentration and your willpower. To discover more in details, check this article: habits to increase creativity and productivity.

Billedresultat for create good habits

Take a break

When you are studying, when you are reading, when you are doing physical activities, when you are working on a project, when you are meditating. Whenever you think it is necessary. Whatever thing you are doing, always take a break. It is important for your energies, both mental and physical. Some rest will always help you to get the most out of what you are doing.

Wake up early and become a morning person

Wake up early, to meditate, have time to read something useful and do a little bit of physical activity. This is the so-called Holy Hour, a little habit to practice in the morning (suggested by Robin Sharma in his book) that will help you to face better the day and the situations you will going through.

For a step-by-step guide on how to become a morning person, check here.

Suggested books:

Follow a weekly routine for your physical activity

It will help your body to keep a constant training process and your healthwill improve too. Try to avoid to eat foods that could be dangerous for you, and especially your mind. Instead, concentrate on foods and vitamins that could lead you to get better in the physical and mental situation.

Overcome fears

Most of the times, when you are facing panic attacks or anxiety, you do not know where to start to get rid of them. They come from our insecurityand instability, due to our fears to fail, to risk, to take an action whose outcome is unknown. The clue point is that these bad feelings are present in your life, and they will always be;

Then, the only thing to do is to learn how to manage them.

You have to face the situation, take a break, analyze the emotion you are experiencing and then start from it to do better things. It seems to be a difficult process, but day by day you will learn how to manage anxiety and panic attacks, finding the right way to motivate ourselves and prosecute our goals without obstacles. Most of the times we are worried about things we cannot change instead of being focused on what we can change to get our situations better.

Before starting, you have to understand what’s the difference between anxiety and panic attacks.

Best guides on the web market for managing anxiety and panic attacks:


This is one of the important things that everyone should do. This is a must-do for everyone who wants to develop their inner sanity. You have to understand that it is pretty easy to learn meditation.

Just practicing only 20-30 minutes a day or every two days will lead you to notice the difference in rest, positive thoughts, motivation, dreams. You will be more concentrated and wise towards everything you will face during your life. The more effectively you meditate, the more you will gain benefits from it.

Best books on meditation:

Learn from people surrounding you

Relationships with people are really important. Take care of them and try to find in your friends, your family and your partner what is their aim towards you. Learn from them everything they do for your best. They will always love you and teach you, and you have to be happy with this gift.

Listen always to what people are saying to you. If you don’t know where to start, simply check what can be the tips that will lead you to relate better to others.

Live in an inspirational environment

Do not think that living in a messed room will help you: you do not have to waste time to seek for something in your room which takes more than 3 seconds. You have to know where your things are; you have to know where your books and your means are. You room or your office are setting the mood for you. It has to provide you a creative and spiritual support. Understanding how to setup and inspiring environment is really easy.

Plan a goal

Try to set, whenever you want, a goal, an achievement. Set this achievement to be reached in one month, or two, or even a year. Then try to reach this goal. This kind of acting is the best motivating one.

Relateret billede

Life diary

Have a diary to have something that could collect your thoughts and your dreams, your goals and your purposes. This is another mean that surely will boost your motivation. Having a life diary will also lead you to get rid of your anxieties if you are a student. Check this simple list of tips about how to write a diary if you are interested in this.

Letter to your future-self

This is one of the tips I love more. I can remember Marshall from “How I Met Your Mother” TV-series, in the episode in which he recovers a letter for his future-self.

Try to do the same: write a letter for your future self, and then set a date to open it.

Maybe one year is good, but five years could be really challenging and motivating. Then set, as always, your objectives, and then try to reach them dividing the overall operations into small goals!

To-do lists

Keeping notes of what you have to do is helpful. Write your tasks and your daily or weekly programs on paper or using some apps and useful tool. You can find a list of useful resources and app to make to-do lists at this link!

Write a personal blog or a journal

This is my strong suggestion: start to write. Everything passes through your mind, and then let’s put it on paper or a blog. Share your thoughts and your suggestions, become a great speaker and do not be afraid to speak in public.

These aspects are really important for your success.

If you want instead to feel more free to write, then learn how to write a diary, because it will make you more secure at the unconscious level. If you want to share your thoughts with people, try to start a personal blog.

Start a business venture

This is the last tip: pick something you like to do and then try to get benefits from it. Study at a university or follow courses that are meeting your interests and your passions. Do not waste time on things that bother you. When you have collected all the knowledge about one thing, then start to act to create your job. Try to start a personal blog for making a good income out of it.

My strong suggestion for business venture and entrepreneurship is to refer to some worldwide-known Life Coach, like Brian Tracy. He actually treats personal development topics in business in a great and clear way thanks to his own experience as a 6-figure life coach.

“Financial Freedom”, by Tony Robbins, is another very good course on the web market for financial independence.

Self Improvement Goals for Work

It is also very important for you to attain a status of constant amelioration even at work. The major tips are:

Another aspect you may want to improve is the image that you transmit to your own boss, in order to show devotion and interest in the work you are doing. For this kind of situation, you have to avoid some things that you don’t think your boss actually knows.


Love, Health And Wisdom