Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.

The Most Effective Dumbbell Workout of All Time
PART 1: DUMBBELL SUPERSET
A. Single-Arm Eccentric Push Press
Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.
Single-Leg Renegade Row With Eccentric Isometrics Marius Bugge for Men’s Journal
B. Single-Leg Renegade Row With Eccentric Isometrics More

After testing out blushes for a week, I honestly have no clue why I don’t throw a little color on my cheeks more often? Blush makes my skin look instantly alive. Dull winter skin? Not anymore with blush! It brings life, warmth and a healthy glow to our complexion. I had no idea I needed it […] More

Smacking snooze may keep your reflexes sharp, but University of Colorado, Boulder, research suggests getting out of bed just an hour earlier every day can make you happier. Being a “morning person” corresponds to a 23 percent lower lifetime likelihood of having major depressive disorder. Good news for those looking to mitigate depression with lifestyle tweaks.

So how do you turn a night owl into an early bird? Hit the sack 15 minutes earlier tonight and set your alarm (located across the room) 15 minutes earlier. Stick with this for two days, then bump up your bed- and wake-time by another 15 minutes. Repeat this until you’ve successfully trained your body to sleep and rise on a different schedule. Other tips: Skip the caffein after 4 p.m., use blackout shades, turn your thermostat to 65 and put away electronic devices an hour before bed.
If you’re struggling with depression, consult medical help. Here’s how to recognize the signs. 

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Adventure racer Jason Magness attests that certain wilderness survival skills are applicable to the everyman, too. You might not be faced with extreme physical stress or life-threatening conditions, but these tips will serve you just the same should you need to overcome adversity.

Tips on Overcoming Mental and Physical Adversity
1. Lean Into Discomfort
“Once you get comfortable with being uncomfortable, you open up your possibilities,” Magness says. “Often we react too early and rob ourselves of an opportunity to grow and adapt.” Instead of quitting and reacting rashly, give yourself a block of time—like 24 hours—to process if you’re really hitting your limit, or if you can persevere. The time period itself is arbitrary. It just acts as a structured mechanism to allow your mind and body to process the circumstances and determine your limits.

2. Celebrate Small Successes
“You have to see yourself winning,” Magness says. When he does group adventure races, he and his team set tiny goals so they have a steady stream of successes. If you drop out when things get hard, you set a neurological pattern. But if your default is to hone in on small checkpoints, then that makes a daunting project, situation, or event seem doable. It becomes a driving mental force that makes you unstoppable. With each new accomplishment, you set the expectation that you’ll find a way to finish the overall endeavor.

3. Write Your Own Epic
In any hero’s tale, people overcome overwhelming odds. Look at obstacles as part of your character development. “When I survive something, I let it become larger than life in my mind. Those are the moments you want to imprint on your soul. It’s empowering to choose your own narrative.” You can go over a mountain or around a mountain, but no matter the outcome you keep moving forward.”

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