🧲 Law of Attraction and How to do a Crunch

NEWS:
🥒 The Mediterranean Diet (new research)

A new study suggests that women on the Mediterranean Diet tend to live longer. “The study followed over 25,000 healthy U.S. women for up to 25 years. It found that those with greater Mediterranean diet intake had up to 23% lower risk of all-cause death.”The Mediterranean diet features simple, plant-based cooking with sparingly red meat. Much of each meal has fruits and vegetables, whole grains, beans, and seeds, with a few nuts. Eating the Mediterranean way may cut the risk of breast cancer. It may also reduce the risk of dementia, depression, diabetes, and high cholesterol.

“The Mediterranean diet is rich in many nutrients and dietary components like polyphenols, that have anti-inflammatory properties. It is high in fiber and low in sugar, which contributes to better glucose control, and is low in saturated fat.” - Dr. Onge

EXERCISE:
The crunch is a great exercise to target the rectus abdominals, it's also known as the 6-pack muscle. However, I see many people in the gym doing this simple exercise wrong. Here's how I cue the ab crunch for a beginner.

1. Lay on your back with foot on ground, knees slightly bent

2. Place the back pad (if you have one) right above the tail bone. Having a back pad creates more of a stretch and stimulus.

3. Think about bringing the bottom of your ribs to the front of your hips

4. Exhale and keep your neck straight chin up

5. Control on the way up and don't lose it on the way down

INSIGHT:
Law of Attraction 🧲 

The law of attraction has been around for many centuries. It's written in literature from Buddhism, Hinduism, and even Shakespeare. But what exactly is the law of attraction?

In short, what you focus on, you attract. As Tony Robbins said, "What you hold in your mind consistently is what you will experience in life." If you put negative energy into the world, you’ll feel like you’re living under a cloud and attract negativity. But if you practice gratitude and mindfulness and put positive energy into the world. You’ll attract positivity in return. What if you feel stuck? Down and out? I’ve been there, we’ve all been there. Try changing your paradigm. It's your set of beliefs from your old environment. Taking little steps toward your vision is a victory each day. Whether it's better health, more money, or better relationships. You have to believe that it’s possible. It's uncomfortable at first because it's different. But, changing your paradigm and your way of thinking will change the outcome.