12 Millionaire Habits to Start Making Serious Money

1. Always add value.
2. Wake up early.
3. Exercise. 
4. Daily goal setting.
5. Effective time management.
6. Networking.
7. Innercising.
8. Healthy diet.
9. Saving and investing.
10. Mindfulness.
11. Work with a mentor.
12. Contribute to others.

References:

https://www.youtube.com/watch?v=qPALwvsbGAk
http://67goldenrules.com/12-millionaire-habits-to-start-making-serious-money-and-building-an-empire/
https://www.entrepreneur.com/article/297000
https://www.rallypoint.com/shared-links/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry
http://sheenservices.com/news/tag/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://www.startup365.fr/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://dialogueceo.com/12-millionaire-habits-to-start-making-serious-money-soon-and-build-wealth-in-a-hurry/
http://time.com/money/4462307/millionaire-habits/
https://40andlife.com/12-millionaire-habits-to-making-serious-money/
https://www.cnbc.com/2016/12/21/11-simple-money-habits-that-will-help-you-build-wealth-in-2017.html

12 ways to sneak exercise into your daily routine

1. Exercise when you open your eyes
2. Multi-task your morning routine
3. Pimp your commute
4. Sprint the stairs
5. Workout at your desk
6. Switch the boardroom for a walkabout
7. Spend some time on a Swiss ball
8. Try baskets over trolleys
9. Flex while you queue
10. Cook and carve core
11. Hone and tone as you blitz housework
12. Discover sofacise

References:

https://www.youtube.com/watch?v=xgD8Rowprjs

http://www.netdoctor.co.uk/healthy-living/fitness/a27909/easy-ways-to-fit-exercise-into-routine/

12 Ways To Calm The Overactive Mind

1. Eliminate the clutter.
2. Stop watching TV.
3. Meditate.
4. Remove the ego.
5. Your body is your temple.
6. Exercise.
7. Escape time.
8. Have fun!
9. Release the need to control everything.
10. Start a journal and/or dream diary.
11. Live in the "now".
12. Connect with nature.

References:

https://www.youtube.com/watch?v=CfhbHd1w2L8

http://themindunleashed.com/2013/08/12-ways-to-calm-overactive-mind.html

12 Ways to De-Stress At The End Of The Day

Reposting a good article I have read while trying to figure out on what to do next after a short workout trying to relieve stress.

1. Leave your work at the office 
• The best way to de-stress at the end of the day is to leave your work at the office. Finish what you have to finish and then call it a day. Rid your mind of your to-do lists and other problems because you’ll have the next day to tackle it all. For now, let it all go.
2. Have a good dinner
• There’s just something about a good, warm meal that comforts you and makes you forget about all the stress of your day once you have that first bite. Go to your favorite restaurant and order that one special dish as your reward for a hard day’s work.
3. Have a drink
• Is that good meal not cutting it? Try having a drink (or two) to loosen up a bit and relax. CNN says, “At the ‘slight buzz’ level, alcohol is a social lubricant which often improves mood. You start to let go of a few worries, pay attention to the moment with friends.” Be careful not to go overboard though! You don’t want to nurse a hangover the next day on top of accomplishing all of your tasks.
4. Treat yourself
• You’ve been working hard all day. Walk over to the mall and treat yourself with a new pair of shoes, or new clothes. Even something as simple as ice cream will do. Treat yourself to anything, big or small, and go home happy and content.
5. Do some yoga and release all that tension
• If you’ve never tried yoga before, now is a good time to start. For beginners, you can check out Yoga with Adriene. For 20 minutes every day, calm your mind and feed your soul by following Adriene’s yoga for beginners’ video. You can also try her 30 days of yoga program, free on her website. You’ll find that even simple breathing exercises can change your mind set and help you relax for the rest of the day.
6. Watch your favorite show or read a book
• Escape your world and enter into another with your favorite show or book. There’s just something about these fictional worlds that make us forget about the one we exist in. Get lost in the pages of your favorite book and then have a good night’s rest.
7. Listen to music
• Even during your stressful work day, you can put on your earphones and listen to music to calm down or let loose. If you don’t already have the Spotify app on your phone, download it. There are a bunch of Spotify playlists that you can choose from to match your mood. Choose beats that will calm you down or pick you up – whichever you prefer.
8. Go for a run
• Don’t have a gym membership? No problem! Go for a run in your village or around your street and release those endorphins! When you go running, researcher MK McGovern says, “These endorphins tend to minimize the discomfort of exercise, block the feeling of pain and are even associated with a feeling of euphoria.” Get that runner’s high and get fit at the same time.
9. Hang with friends
• You probably talk to your friends all day in your various groups on Viber, Whatsapp, Line, or social media platforms. But being in their company is a whole lot of fun too! Catch up with friends after work and end your day with a lot of laughter and a warm heart.
10. Have a hot shower
• Get into the shower and lather on calming lavender bath gel, or any other scented bath gel you have lying around. Allow the hot water and scents to relax you and help you get ready for a good night’s rest.
11. Have a massage
• We’re lucky to have a lot of home massage centers all around the metro so that we can just call and enjoy a soothing massage in the comfort of our own homes. Book a massage and let your masseuse help you get rid of all that tension in your body.
12. Get a good night’s sleep
• Nothing is as comforting as finally ending your day in your soft and comfy bed. Make sure to go to bed early so you can have a long sleep to prepare you for the next day. 

References:

12 Easy Ways to De-Stress At The End Of The Day 

Ankle Strength Techniques

1. If the ankle musculature is strong, a person can withstand greater force before an injury is sustained and strengthening lower leg muscles will also help prevent chronic conditions such as shin splints and Achilles tendonitis. Proprioception can also increase an athlete's performance.
2. Proprioception or proprioceptive training is done with balance exercises or balance training. - Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
3. Proprioception or proprioceptive training is done with balance exercises or balance training. - Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
4. Proprioception or proprioceptive training is done with balance exercises or balance training. - One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.
5. Strengthening - Exercise using thera-band for resisted range of motion. - Inversion for three sets of 20 in each direction.
6. Strengthening - Exercise using thera-band for resisted range of motion. - Eversion for three sets of 20 in each direction.
7. Strengthening - Exercise using thera-band for resisted range of motion. - Dorsiflexion for three sets of 20 in each direction.
8. Strengthening - Exercise using thera-band for resisted range of motion. - Plantar Flexion for three sets of 20 in each direction.
9. Calf raises which is done both seated and standing to strengthen both calf muscles and the Achilles tendon for three sets of 20 
10. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Scissor Hops 10 to 15 times.
11. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Standing Squat Jumps 10 to 15 times.
12. Plyometric workouts which uses jumping type movements to strengthen muscles and make them more explosive. - Bounding 10 to 15 times.
13. 
    

Sources:

http://www.active.com/fitness/articles/12-ways-to-build-ankle-strength-for-top-performance

12 LIFE LESSONS LEARNED FROM A RUNNER

1. Your body can be pushed and is capable of more than you can imagine.
2. Your greatest enemy isn’t the best marathoner in the run rather, it’s yourself.
3. You are what you eat.
4. A little mettle along the way is needed to hurdle the run, and life.
5. Nemesis who is better than you are there to motivate not to intimidate.
6. Life is a mental test, pass it.
7. Silver linings will be visible, even in chaotic times.
8. You have to lose in order to win.
9. Accepting that every day is different.
10. The last in the race is better than those who haven’t tried the run.
11. Celebrate milestones.
12. Surround yourself with like minded, positive people.

Original article is found here.

References:

http://xenlife.com.au/12-life-lessons-learned-from-a-runner/

12 Renowned Pinoy Athletes Before Pacquiao

1. Carlos “Caloy” Loyzaga - Known as “The Big Difference,” Carlos Loyzaga was one of the most dominant players in Philippine basketball before the Philippine Basketball Association (PBA) was created. He was a two-time Olympian (1952, 1956) and is still the only Asian player to make it to the mythical team of the world championships. Loyzaga is also regarded as the best Filipino basketball player of all time.
2. Paeng Nepomuceno - Rafael "Paeng" Nepomuceno is a six-time world bowling champion and is recognized as the greatest international bowler of all time. He holds the world record for the most career titles won in six different continents, currently 128.
3. Robert Jaworski - Also known as “The Living Legend” or simply “Jawo,” Robert Jaworski is one of the most controversial but most-loved figures in the Philippine Basketball Association (PBA). Jaworski was the first-ever playing coach in the PBA and is known for making a champion team out of a Ginebra squad despite its lack of talent. In 2000, he was honored as one of the PBA’s 25 Greatest Players of all time. 
4. Efren "Bata" Reyes - Efren “Bata” Reyes is known as “The Magician” for his stunning trick shots on the pool table. But what distinguished him among his peers was his achievement of becoming the first man in history to win world championships in two different billiard disciplines. Besides his world titles, he is also a 14-time Derby City Classic champion, a two-time World Cup champion, and a two-time World Pool League champion. Fans and analysts regard Reyes as the greatest pool player of all time. 
5. Mansueto "Onyok" Velasco - Mansueto “Onyok” Velasco is one of the most celebrated Filipino Olympians for nearly scoring a gold medal in the 1996 Summer Games. His silver-medal finish that year was the Philippines' only medal in Atlanta. Before his Olympic feat, he was one of three boxers who clinched gold medals in the 1994 Asian Games. 
6. Arsenio Laurel - Arsenio Laurel, the son of former President Jose P. Laurel, was the first two-time winner of the Macau Grand Prix, winning it consecutively in 1962 and 1963. He died at the age of 35 after crashing his car into the sea wall during the Macau Grand Prix in 1967. 
7. Gabriel "Flash" Elorde - Gabriel “Flash” Elorde is considered as one of the greatest junior lightweight champion in boxing history. He held the junior lightweight title for seven years and is considered as one of the best Filipino boxers of all-time along with Pacquiao and Pancho Villa. 
8. Paulino Alcantara - Paulino Alcantara was the first Filipino and Asian player to play for a European club. He spent most of his playing career at Barcelona FC where he also scored 100 goals in 69 matches. This made him the club's highest goalscorer (counting goals scored in both official games and friendlies). Although he didn't get much recognition in the past, Pinoy football fans today celebrate his achievements. 
9. Teofilo Yldefonso - Swimmer Teofilo E. Yldefonzo is the first Filipino and Southeast Asian to win an Olympic medal, and the only Filipino to win multiple medals. He won two bronze medals in the 200-meter breaststroke event, at the 1928 and 1932 Olympics, and placed seventh in 1936. He was also a war hero, having fought against the Japanese during World War II in Bataan. He survived the Bataan Death March, but later died at the Capas Concentration Camp. 
10. Lydia De Vega - Lydia de Vega was heralded as “Asia’s Fastest Woman” in the 1980s. She was first recognized after her gold medal performances at the 1981 Southeast Asian Games. De Vega also won the gold in the 100-meter dash in the 1982 New Delhi Asiad and in the 1986 Seoul Asiad. 
11. Pancho Villa - Francisco Guilledo, commonly known as “Pancho Villa,” was the Philippines’ first boxing sensation. Despite standing at 5-foot-1, he became the first Asian to win the world flyweight title in 1923. Sadly, he died at the age of 23 from complications following a tooth extraction. Before his death, he collected a total of 89 wins, eight defeats, four draws and two no-contests in 103 fights. 
12. Luisito Espinosa - Before Pacquiao came along, Luisito “Lindol” Espinosa was the country’s biggest boxing star, having won world titles two different weight divisions. In 1989, he won the WBA bantamweight title by knocking out Kaokor Galaxy in the first round. After losing the crown to Israel Contreras in 1991, he completed a dramatic comeback by snatching the WBC featherweight title from Manuel Medina.

References:

http://www.abs-cbnnews.com/image/sports/04/28/15/12-celebrated-pinoy-athletes-pacquiao-9

12 Things You Needed For A Simple Workout

For a regular workout, these are 12 common things we, the12list authors, have for a simple workout. These are uploaded in no particular order.

Jump rope, for warming up, even if you are not an expert, you should try using this.

Yoga mat, (not for the dog hahaha) but for simple sit-ups, some yoga stuff, planks and other mat workouts that you need to include in your workout.

Treadmill for running inside if you were not able to run outside. Good alternative for endurance and stamina training.

Dumbbells for strength training and for muscle toning. Even women need to use a pair of dumbbells with lesser weights.

Pilates ball for additional workout variations. Plus, the dog (if you have one), for training your patience level because surely your dog will mess with you while you are training. (hahaha)

LPG tank, for additional weight and power training, you can use one so that when an emergency of running out of gas, you can carry an 11-kilogram LPG tank easily and replace an empty LPG tank.

Sturdy bench or any stable chair which you can use for step exercises which are good for training your legs.

Stairs which is a good replacement training area for uphill and downhill running which you need to include in you running exercises.

Drinking water which you need for exercise intervals.

Non Fat milk can help you maintain a good weight instead of skim milk.

Whey protein for proper growth and muscle repair. Also good for supplying high-quality protein for women when losing body fat depending on your body type.

A good old cassette player, radio, laptop, desktop, ipod, mobile phones, mp3 players, and other type of music player that can produce music for motivating you to do more in your workout. 

Remember, TRAIN SMART NOT HARD.

Pieces of my new folding bike

1. I bought this bike last February 27 from a known online shopping site that offers a wide array of items and I paid using my credit card.
2. For convenience sake and to avoid the hassle of choosing from high-priced bicycles in Baguio City, I chose to just buy online and thankfully, I received this folding bike last March 7. It was already half-assembled and folded when I opened it and tried to test it. It was deflated so I still need to buy a bike pump.
3. For fitness reasons, I bought it so that I can use it to practice initially for my goal of joining a duathlon this year.
4. For practicality purposes, I bought it so that I can use it as my ride going to work because the level of traffic which affects the arrival of jeepneys in our area are getting worse. The university near us should not only think of earning but at least, in a way, assist in helping the community by letting some of their school services pick up and drop off college students to town between 7AM and 9AM because most of the passengers are their students.
5. For financial reasons, I bought it because it was within my budget of below 10,000 pesos and it has also a discounted price. It was originally priced at 9,600 pesos and I only paid 5,220.00 for it because of the additional discount of 10% which was the payday promo of the online shopping site. 
6. For romantic persuasion, I bought is so that my Love will be able to learn how to ride a bike.
7. I also consider it not as an expense but an investment physically and financially.
8. For security reasons, it can not be stolen easily because it is compact enough that I can put it inside our office.
9. For environmental-friendliness, I can help promote a Clean and Green environment because there are no carbon dioxides produce when biking.
10. For multimodality, I can bring it during long travels like riding a train in Manila or traveling by airplane for a long vacation.
11. As a DIYer, I am also able to use my open wrench set and Allen keys set for assembly and for maintenance purposes.
12. Mars, which is the name of my bike, is also known as "Mars Kingdom MKFL-20 Freestyle Folding Bike (Black)" and I have not use it entirely and now, three days after, it has broken pieces already due to our Siberian Husky, Ikkyo, wrecking its pedal part. Still, praise Heavens above, because he did not wrecked the whole bike. Also the cost of the bike is cheap and if it was worth 20,000 pesos or above, it will be really hard to accept.

Foldable bikes offer five primary advantages over conventional machines:

• Free and unrestricted carriage on public transport
• Relatively thief proof
• Space-saving at home and elsewhere
• urban multi-modal travel (such as rail/folding bike) is usually cheaper than using a car
• High resale value

References:

http://www.atob.org.uk/folding-bikes/folding-bike-why-choose/
http://en.wikipedia.org/wiki/Folding_bicycle
http://www.britishcycling.org.uk/commuting/article/ww-Wise-Words-Folding-Bikes-0

Treadmill Running 12 Tips

Treadmill running is an alternative way to run if you do not have time to go outside due to some reasons such as bad weather or not just in the mood to go out. Personally, I use the treadmill before going to work. 5 to 8 minutes will suffice already depending on the available time so as not to be late for work. Before, I rarely use the treadmill for running but since this is one of the available alternative for me to keep fit, I am now a treadmill believer. Treadmill running is an additional training for my long distance running adventures.

If you are browsing for some tips to make your treadmill running worthwhile, here are twelve (12) recommendations. 

1. Make sure you warm up.
2. Use a slight incline.
3. Don't make it too steep.
4. Don't hold onto the handrail or console.
5. Don't forget your cool down.
6. Don't lean forward.
7. Pay attention to your stride.
8. Work on improving your stride count.
9. Listen to music.
10. Visualize a route.
11. Don't forget to hydrate.
12. Don't look down.

Treadmill at home

References:

12 Tips for Treadmill Running
Cold Weather Running 
It Made A Treadmill Believer Out Of Me!
10 Boredom-Busting Treadmill Workouts
Advice for first ever tempo run on treadmill? (Read 183 times)

12 Ab Exercises for that flat sexy belly!

Summer is on! But if you still haven’t achieved that beach-perfect body you’re aiming for there’s still time – with this 12 Abs exercises to help you get that flat sexy belly!

1. Plank -Stay in push up position making sure your hands are below your shoulders and your belly is engaged. Your body should be in one straight line. For starters you may keep your forearms on the floor. Hold the position for 20 seconds or a minute if you’re stronger  
2. Side plank - Similar to the plank but do it one side. Starting on the plank position, face the left side while stretching your left arm to the ceiling and your left foot on top of your other foot. Do not let your hips collapse, imagine your hips are being pulled towards the ceiling. Hold the position and  repeat on the other side.
3. Dumbbell push up row - Stay in plank position with a pair of dumbbells on the floor about shoulder-width apart. Do a push up. Once in plank position pull the dumbbell in one hand up to your chest. Repeat with your other hand  
4. Plank twist - On a plank position with elbows on the floor, twist from your waist keeping your hands on the floor and keeping hips still. Keep your core engaged.
5. Cross Crunches - Sit on the floor with lower legs crossed and lifted so your upper body and thighs form a V. Holding a medicine ball or a dumbbell twist side to side while maintaining the V shape.
6. Cross lunges - Hold dumbbells at arms’ length on your side. Step your right foot forward and side so your right food is in front of your left foot. Do a lunge, knees should be bent at least 90 degrees. Hold for 2 sec then return to starting position and repeat with the other leg 
7. Crossover step up - Carry a pair of dumbbells and stand next to a step that is knee high. The step should be at your left side. Place  your right foot on the step (you will cross your right leg in front of your left) and push your body up onto the step. Go back to starting position, repeat. Switch legs. 
8. Roll-out - Kneel in front of a stability ball with hands on top of the ball. Roll the ball away, move your arms and hips until you are outstretched.  Go back to starting position and repeat.
9. Knee Crunch - Lie on your back on a stability ball. knees bent 90 degrees and feet hip-width apart. put your left arm behind your head, balancing with the other hand on the floor. Lift your right leg straight.  Crunch up, twist and try to reach your left elbow to your right knee. Return to starting position and repeat, switch sides and repeat. 
10. Scale pose - This is an exercise that strengthens your core and arms. Sit in a comfortable cross-legged position with arms beside your hips. Push into your arms and lift your entire lower body off the floor. This is a challenging pose so you may want to lift your  butt and keep your feet on the floor.  The pose is more effective when you tighten your pelvic floor!
11. Low belly leg reach - Lie down face up. Lift legs and bend knees to a 90 degree angle. Crunch up lifting your shoulders off the floor and hands behind your head. Inhale and hold the position for a few seconds, exhale then straighten your knees, extending your legs to 45 degrees. Hold for a few seconds. Engage your core the whole time!
12. Mountain Climber - Start on the plank position keeping your wrists under your shoulders, legs together and active. Pull your right knee into your chest as you reach your forehead towards your knees. Bring back your leg to plank, hold for a few seconds and repeat with the other leg. You may also alternate legs with a dynamic rhythm 

Photo from Inside Physique 57

References:

Women's Health Magazine

Prevention

Health.com