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6 mental tricks tricks that help make exercise a habit

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If your fitness routine has been less than consistent over the past few months, you’re likely not alone. Summer is a unique season: longer days often consist of making after-work plans with friends, taking family vacations and and spending weekends at outdoor barbecues or the beach — not hours logged inside a gym.

And while the warm weather does provide ample opportunity to be active outdoors, a more erratic schedule can make it difficult to schedule it in consistently. Now that fall is here and work and family obligations tend to fall back in line, we can make fitness a more consistent part of our routine again.

But after a few lax months, this is easier said than done. Anyone who has tried to lose weight, tone up or even just simply recommit to exercise knows that the battle is often more mental than physical. So we tapped Stephanie Mansour, personal trainer and CEO of Step It Up with Steph, for some advice on how she helps her clients overcome that mental hurdle. Here are some of her best mental hacks to get your mind in the game — and your body back in the gym.

Start with mini workouts

Your normal plan of attack is likely to hit the ground running, scheduling hour-long gym sessions a few days a week. But Mansour says to start small. We’re talking 5-minute workout small. Read more about at https://www.firstpost.com/health/five-best-appetite-suppressant-pills-that-truly-work-2022-update-10867111.html.

“I tell my weight-loss clients who are not used to working out that they need to start with a mini workout,” says Mansour. It is an immediate way to combat any excuse you may have on why you can’t exercise — after all, who doesn’t have five minutes to spare? “Some people say, ‘I don’t have 30 minutes to work out; I can’t even get to the gym; where do I start?’ Start with a mini workout — literally 5 minutes,” she says.

It could be crunches while you’re watching TV, squats while you fold the laundry or a walk around the block. “It sounds gimmicky but these are the types of movements that you want to start doing so you get that muscle memory,” says Mansour. “In your mind you’re seeing the workout as just five minutes and who knows? You may be inspired to go for five more minutes and that will build and build.”

This mental hack is twofold. First, it’s easier to convince yourself to do something for five minutes rather than 30, especially if you’ve been off your workout grind for a while. Beyond that, you are slowly starting to condition your mind to put health front and center and getting your body used to moving, which will help build motivation over time.

Trim down your goals

Setting concrete goals is a great way to get your head back in the game and science shows that doing so does encourage behavior change when it comes to diet and fitness. But setting the right kind of goal is key. One that is too lofty has the potential to have the opposite effect, leaving us discouraged and preventing us from sticking with it. Which is why many health experts encourage us to set “SMART” goals: Specific, measurable, attainable, relevant and time bound.

Mansour zeros in on the “attainable” aspect by encouraging people to make their goals more manageable. This could mean reducing your weight-loss goal, lowering the amount of produce you aim to eat each day or shortening the amount of time you schedule at the gym. It may sound odd to aim to achieve less, but Mansour cites an example of one of her weight-loss clients who found success with this method: “One of my clients had a step tracker and the default setting was 10,000 steps a day. It sounds doable, but this client was consistently falling short, she would barely hit 8,000 most days. So I asked her, ‘Why are you setting this goal at something you’re never achieving and then at the end of the day you feel so bad about yourself?’” says Mansour.

She says the solution is simple: Make it attainable by going micro. “You’re training your brain that you are successful. If I lower her goal to 8,000 steps, she’s constantly hitting that goal, and that makes her feel confident, happy and strong — like she can do it,” she says. Once her client built a momentum of seeing that she could accomplish her goal each day, she steadily increased it and is now at 12,000 steps a day. “It took six weeks, but it’s because of that instant gratification you get from seeing that goal hit by the end of the day; you see that you hit your goal or even surpassed it and that motivates you to keep going,” she adds.

Adopt a ‘go with the flow’ attitude

“I have one client who used to get ready for a workout class and if she was five minutes late or got the wrong time for the class, she’d just go home instead of working out in the gym,” says Mansour. “She said she was too embarrassed to interrupt the class and felt defeated, so she went home.” (Going home often meant soothing the defeat with pizza on the couch. See: all or nothing mentality below.)

Instead of retreating back home, Mansour says that having more of a “go with the flow” mindset instead of being so rigid and structured will enable you to create a Plan B (and C and D) to fall back on when things don’t go as planned (which, will inevitably happen). In this client’s case, a Plan B meant hopping on a treadmill for the duration of the class on the days when she is a few minutes late.

Many of us have a rigid view of what constitutes exercise, but the truth is that if you can’t make it to the gym, there are countless ways to get that movement in elsewhere in your day.

This also means being more flexible in incorporating movement throughout the day. Many of us have a rigid view of what constitutes “exercise,” but the truth is that if you can’t make it to the gym, there are countless ways to get that movement in elsewhere in your day. “If you live in a two story home, go up and down the stairs for 10 minutes; have a separate bag in your car and in your office that includes headphones plus clothes and sneakers so you’re prepared; if you walk your dog, commit to walking one block speed walking and then one block regular pace walking to add intervals into your nightly chore; if you’re doing laundry, do 10 overhead presses then 10 squats before and after each load,” says Mansour.

Make skipping a workout a conscious decision

Often, deciding to skip a workout isn’t really a decision at all: We sleep late and don’t get to the gym or we sit down to rest on the couch when we get home and time gets away from us.

Mansour encourages people to make this an active choice that we have control over, versus something happening to us. By making it a conscious decision, you’re holding yourself accountable — and making it effort to cancel your workout plans.

“People say out of sight out of mind — same thing with workout equipment and wardrobe,” she says. How do we keep them in sight? Mansour offers up a trick: Put your gym bag and yoga mat on your couch, so that before you sit down to watch TV after work, you have to consciously decide to not exercise, and physically move your workout gear off the couch to sit down. Some other ideas are: sleep in your workout clothes or put them on before you leave the office so that you have to choose to take them off without exercising, or leave your sneakers or gym bag sitting somewhere front and center so you have to make the conscious choice to leave them there. Chances are, when you have to exert extra effort to not exercise, you’ll be more likely to follow through with your original plans.

How to Choose the Best Supplements: A Multifaceted Approach to Wellness

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To improve health and wellness, consumers are increasingly incorporating supplements into their diets. According to our global survey with the Council for Responsible Nutrition, consumers spend roughly $286 every year on vitamins, minerals, and other dietary supplements. In fact, 24 percent of people consume more than three different supplements a week.

How do people know which supplements to take or which are the best ones to buy? Interestingly, 30 percent of respondents cited the internet and social media as a source of information on supplements, while 27 percent said they sought advice and recommendations from their doctors. Regardless of where consumers get their information, 77 percent of respondents said they would like to learn more about the benefits of different dietary supplements.

Earlier in the series, we discussed the supportive role of supplements, as well as their safety and benefits. In this guide, we’ll go over how to choose the best supplements to incorporate into your wellness plan. Read more about amarose skin tag remover.

What Supplement Format is Best?

Thanks to innovation and technology, consumers today have access to a wide range of supplement formats, including capsules, powders, gummies, chews, and functional beverages, to name a few.

With so many options, it may be difficult to choose the best one, but ultimately, it boils down to preference. Here are the most common forms available in the market:-

  • Tablets: These pills are made by crushing active ingredients. Since tablets do not have coatings, they can sometimes have an aftertaste to them.
  • Capsules: With capsules, ingredients are enclosed in an outer shell. They may be in the form of pills that are coated with an easy-to-digest casing to prevent an aftertaste, or ingredients may be enclosed in a two-part capsule.
  • Chews: Some consumers may prefer the experience of chewing supplements, so this alternative format can be more desirable.
  • Gummies: Once just for children, gummies are now widely available for adults. The appeal is the easy-to-chew and tasty format, and some may feature unique flavors.
  • Powders: Many consumers prefer powders because they are easy to swallow and can be mixed with beverages or other liquids for simple consumption.
  • Functional Beverages and Liquid Supplements: For consumers on the go, these liquid products contain supplemental nutrients and provide a convenient alternative to other formats. Do keep in mind that they commonly have a shorter shelf life once opened.

Technology and innovation have enabled us to develop new and alternative formats that cater to consumers’ unique needs and preferences. More importantly, we are given choice and convenience, so it’s up to us to determine what works for our schedule and lifestyle. Check these protetox real reviews.

Different types of supplements

Ultimately, it’s about consistency – choose the formats that help you maintain a consistent regimen that supplements a nutritious diet and exercise routine.

What Is a Multifaceted Approach to Wellness?

The average consumer may be wondering why there are so many dietary supplement products available in the market. Shouldn’t we just take a single multivitamin a day?

Nutritional needs vary from person to person; they are influenced by our age, gender, life stage, dietary restrictions, wellness goals, and so on. It helps to consider a multifaceted approach to wellness – targeted nutrition to support our organs, our sleep, and our mood – all contributing to our overall wellbeing.

While you might be more familiar with vitamins and minerals, some dietary supplements offer functional benefits that we may not obtain from our everyday diets. Bacopa, for example, may support short-term memory recall and attention, but you’re unlikely to find it in food dishes – it is an herb native to India.

And as we age, our bodies experience physiological changes; so, we may not be getting enough nutrients naturally in our diets to support such changes. For instance, CoQ10 is an antioxidant that is found in some foods and is also made in the body, but levels tend to drop as we age. If you are not getting enough from the food you eat, it could be time to supplement.

For these reasons, there are numerous supplements to consider beyond the daily multivitamin, including probiotics, amino acids, phytonutrients, herbs, and botanicals. These are often known as specialized or targeted nutrition supplements because they target a specific wellness goal.

Virtuozzo increasing inodes

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Potential Signs You’re Eating Too Much Sugar

Sugar gets a bad rap, but the truth is that it’s a vital source of energy and essential to our survival. Of course, not all sugars are the same. Fructose found in fruits and vegetables and lactose in dairy-rich foods are natural sugars we don’t have to be as concerned about because these foods also have fiber and calcium, for example. Added sugars, however, which are often found in processed foods, are those we could do without, and most of us consume too much of them.

According to the Dietary Guidelines for Americans 2020–2025, the average American consumes 270 calories of added sugars, or 17 teaspoons, each day. Check out the latest Protetox reviews.

RELATED: The 6 Best and the 5 Worst Candies for Your Health

Added sugars are anything that’s added to food to make it taste sweet, and this includes natural sugars like honey and maple syrup. “Even though they may be more wholesome than table sugar, it’s still contributing more calories but not much in the way of vitamins and minerals,” says Jessica Cording, RD, a health coach in New York City and author of The Little Book of Game Changers.

Sugar is sneaky and can hide under 61 different names, according to the University of California in San Francisco. Despite your best efforts to make healthy food choices, you could be getting more sugar than you bargained for.

Negative Effects of Sugar on the Body

Per Harvard Health Publishing, when we eat sugar, most of it gets broken down and absorbed in the small intestine. Specialized enzymes attack larger molecules and convert them into three simpler sugars: glucose, galactose, and fructose. The liver and muscles store some of the glucose as glycogen, a molecule that can be turned back into glucose when your body needs it.

When glucose enters the bloodstream, however, levels of blood glucose rise. In response, the pancreas secretes insulin to help glucose get where it needs to go in your body. If you’re consuming large amounts of added sugar, the cells can become resistant to insulin over time — a risk factor for systemic inflammation, type 2 diabetes, and other chronic conditions.

According to a study published in November 2016 in the journal Nutrients, consuming too much added sugar has also been linked to weight gain and obesity, risk factors for heart disease, nonalcoholic fatty liver disease, and cancer.

“Excessive intakes of added sugars impact our energy, mood, weight, and disease risk,” Cording says. “Across the board it can impact our physical and mental well-being.” Visit https://observer.com/.

“In order for us to function as smoothly and as normally as possible, we need our blood sugar to be operating in the Goldilocks zone of energy,” says William W. Li, MD, a physician in Cambridge, Massachusetts, and author of Eat to Beat Disease.

RELATED: 7 Foods With More Sugar Than You Think

Are You Eating Too Much Sugar?

The recommendations for limits on added sugars vary among industry groups. The Dietary Guidelines for Americans 2020–2025, which are published by the U.S. Department of Health and Human Services and U.S. Department of Agriculture, recommend limiting calories from added sugars to no more than 10 percent each day. For someone who consumes 2,000 calories a day, that’s a maximum of about 12 teaspoons worth.

The American Heart Association, however, recommends limiting the amount of daily added sugars to no more than 100 calories for women and children and 150 calories for men. That works out to be about 6 teaspoons for women and children and 9 teaspoons for men.

Both groups agree that toddlers and infants under 2 shouldn’t consume any added sugars.

RELATED: What to Know About the New U.S. Nutrition Guidelines

If you’re not getting enough fruits and vegetables in your diet and not eating balanced meals made up of lean protein, healthy fat, and unrefined carbohydrates, it’s possible that added sugars may be displacing other good-for-you foods. Not only are you likely missing out on vitamins, minerals, and fiber but all that added sugar could manifest itself in other surprising ways.

1. Increased Hunger and Weight Gain

If you’re consuming a lot of extra calories through added sugars, increased hunger is one of the first signs. “[Sugar] is satisfying to the taste buds, but it doesn’t really satisfy or fill our stomachs,” Keri Stoner-Davis, RDN, who works at Lemond Nutrition in Plano, Texas.

Without protein, fiber, and healthy fats, which most processed snacks and sugary treats lack, the body burns through sugar quickly and ramps up hunger, which can lead to mindless and even compulsive snacking, Cording says.

According to a review and meta-analysis, consumption of sugar-sweetened beverages promotes weight gain in adults and children.

Yet it’s not only the extra calories that can increase weight.-

The gut microbiome, an ecosystem made up of 39 trillion microorganisms, is the body’s self-defense system, according to an article published in May 2016 in Cell. A healthy gut helps our metabolism regulate blood glucose and insulin levels and, in part, enables our bodies to use lipids and manage cholesterol. “When you have added sugar, it damages that ecosystem,” Dr. Li says.

Good bacteria decrease and bad bacteria overgrow, leading to dysbiosis (an imbalance between these bacteria) as well as problems with metabolism and the ability to properly process lipids and cholesterol.

What’s more, sugar may damage our fat hormones, including leptin, which inhibits hunger, Li argues. “High sugar disrupts metabolism, in part by interfering with leptin,” according to Li. “Eating sugar makes you want to eat more sugar, which makes you more hungry.”

2. Irritability

If you’re feeling moody, irritable, or on edge, stress may not be the only reason — it could be a sign that you’re eating too much sugar.

A study published in January 2020 in the journal Medical Hypothesessuggests that eating added sugars can promote inflammation, worsen mood, and lead to symptoms of depression.

A high-sugar meal or snack without protein and fat quickly spikes your blood sugar, but as your body rushes to process all of it, your energy levels crash, making you feel sluggish and irritable, Cording says.

Also, when there’s low glucose in the bloodstream because your insulin levels have spiked after eating a lot of added sugar, levels of blood glucose in the brain decrease as well. “Our brains are absolutely critically dependent on having a normal level of blood sugar to fuel them,” Li says.

The important thing is to pay attention when you’re feeling off. For example, if you start to feel irritable an hour after you eat a snack or at the same time every day, excess sugar could be to blame. “If you notice that’s happening to you a lot, it’s a good opportunity to take a look at what you’re eating,” Cording says.

3. Fatigue and Low Energy

Sugar is easily absorbed and digested, so if you’re feeling fatigued, it could be due to the amount of sugar you’re getting in your diet.

“Sugar is a very quick energy source, so regardless of how much you eat, in 30 minutes you’re going to be hungry again, low on energy, or looking for energy again,” Stoner-Davis says.

Large swings of blood sugar and insulin can also cause energy levels to plummet and affect your overall energy level, Li says.

4. Foods Don’t Taste Sweet Enough

If you’ve noticed that foods don’t taste as sweet as they used to, or if you need to add sugar to foods to make them taste good (think: dusting your cereal with brown sugar), it could be that you’re getting too much sugar to begin with.

If you’re trying to make healthier choices, say by switching from flavored yogurt to plain yogurt, the difference will be more noticeable.

“You train your brain to expect a very high level of sweetness, and when you’re used to that, it can be harder to feel satisfied with foods that are less sweet because you’re primed to expect the high sweet levels,” Cording says.

If you’re replacing sugar with artificial sweeteners in your diet, you may also want to give it a second thought. “A lot of these sugar substitutes are so much sweeter than actual sugar so it tricks our brains into expecting this insanely high level of sweetness,” Cording says. This can increase sugar cravings overall.

5. Cravings for Sweets

If you’re craving sweets, you may be addicted to the feel-good effects that sugar has on your brain. Sugar targets the brain’s pleasure center (called the mesocorticolimbic pathway), triggering a rise in the so-called “happy hormone” dopamine, Cording says.

This pathway in the brain plays a significant role in the food choices we make, including affecting cravings for sugar.

Put simply, eating sugar increases dopamine, and the dopamine rise itself can increase cravings for sugar, leading to a vicious cycle, according to research.

Everyone wants to be healthy. But when we start to think about eating right, keeping fit and finding the time for ourselves, it seems impossible. All those classes, reading and essay writing assignments and extracurricular activities take away all of your time. Ideally you are going to have to take in several considerations. Reaching out for knowledge like with Curogram is beneficial amongst many aspects. Indeed, learning to lead a healthier lifestyle is not so challenging when you make small incremental changes. Follow these tips and you’ll soon be healthy as an ox.

7 Healthy Lifestyle Tips for Students

Follow a healthy diet.

Healthy eating is not about depriving yourself of the foods you love. It is about limiting the junk food you consume. Unhealthy nutrition is a quick, easy meal to grab on the go. But it’s not a wise choice.

Consuming nutrient-rich products which contain whole grains, lean protein, healthy fat and vitamins will provide you with energy. You will stay alerted and mentally focused throughout your day. Choose such healthy food as fruits, vegetables, meat, fish, nuts, beans, and dairy produce.

Pack your lunch.

Your body needs fuels to run all day long, so don’t skip meals. Bring healthy snacks around with you and have a quick bite between classes. Take your favorite fruit or some vegetables. These foods are rich in fiber, vitamins, and minerals. Some veggies even contain protein.

There are lots of recipes that include veggies and fruits. You can easily find them and cook on your own. Make a smoothie. Eat dried fruits which you can buy in snack-sized bags. Mixed nuts and string cheese is also a nice healthy snack option.

Stay hydrated.

Get into the habit of drinking plenty of water throughout the day. It helps to maximize physical and mental performance, boosts metabolism, and even prevents and relieves a headache.

Avoid sugary and caffeinated drinks. Have a cup of strong coffee or tea when you need to cheer up. Stay away from sodas and energy drinks. They have no nutritional value.

It is better to carry a bottle of water around with you and sip it throughout the day. It has a major advantage over all the other drinks. It is free! Even if you choose bottled/filtered water, it’s still cheaper than that high sugar and fat-filled latte!

Get enough sleep.

Lack of sleep is a common problem among college students. You probably sacrifice it when you have to write your paper until tomorrow or to prepare for a presentation. However, you should try to sleep about 7 to 8 hours a day. Instead of pulling an all-nighter get help with your assignment from a writing service. Next time try to balance your studying and other activities to get enough sleep at night, because you will need that energy during the day.

A recent study shows that sufficient sleep improves memory and learning. It can help the body to repair and renewal the entire cells. Sleep maintains your energy levels, strengthens your immune system, and improves your mood.

Proftpd and Filezilla symlinks not working

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If you find yourself in a situation where you’re using FileZilla 3 and the server is proftpd based you may find that your symlinks (symbolic links) aren’t working and throw the following errors:-

"Critical File System Error"

Then you may need to enable the following in your ProFTPD config providing your ProFTPD server is patched to support it:-

ShowSymlinks on

<IfModule mod_facts.c>
FactsOptions UseSlink
</IfModule>

Hope this helps

James

6 mental tricks tricks that help make exercise a habit

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If your fitness routine has been less than consistent over the past few months, you’re likely not alone. Summer is a unique season: longer days often consist of making after-work plans with friends, taking family vacations and and spending weekends at outdoor barbecues or the beach — not hours logged inside a gym.

And while the warm weather does provide ample opportunity to be active outdoors, a more erratic schedule can make it difficult to schedule it in consistently. Now that fall is here and work and family obligations tend to fall back in line, we can make fitness a more consistent part of our routine again.Visit https://www.amny.com/sponsored/best-male-enhancement-pills/.

But after a few lax months, this is easier said than done. Anyone who has tried to lose weight, tone up or even just simply recommit to exercise knows that the battle is often more mental than physical. So we tapped Stephanie Mansour, personal trainer and CEO of Step It Up with Steph, for some advice on how she helps her clients overcome that mental hurdle. Here are some of her best mental hacks to get your mind in the game — and your body back in the gym.

Start with mini workouts

Your normal plan of attack is likely to hit the ground running, scheduling hour-long gym sessions a few days a week. But Mansour says to start small. We’re talking 5-minute workout small.

“I tell my weight-loss clients who are not used to working out that they need to start with a mini workout,” says Mansour. It is an immediate way to combat any excuse you may have on why you can’t exercise — after all, who doesn’t have five minutes to spare? “Some people say, ‘I don’t have 30 minutes to work out; I can’t even get to the gym; where do I start?’ Start with a mini workout — literally 5 minutes,” she says.

It could be crunches while you’re watching TV, squats while you fold the laundry or a walk around the block. “It sounds gimmicky but these are the types of movements that you want to start doing so you get that muscle memory,” says Mansour. “In your mind you’re seeing the workout as just five minutes and who knows? You may be inspired to go for five more minutes and that will build and build.”

This mental hack is twofold. First, it’s easier to convince yourself to do something for five minutes rather than 30, especially if you’ve been off your workout grind for a while. Beyond that, you are slowly starting to condition your mind to put health front and center and getting your body used to moving, which will help build motivation over time.

Related

DO IT BETTER

Squeeze in a workout in 10 minutes or less with these apps

Trim down your goals

Setting concrete goals is a great way to get your head back in the game and science shows that doing so does encourage behavior change when it comes to diet and fitness. But setting the right kind of goal is key. One that is too lofty has the potential to have the opposite effect, leaving us discouraged and preventing us from sticking with it. Which is why many health experts encourage us to set “SMART” goals: Specific, measurable, attainable, relevant and time bound.

Mansour zeros in on the “attainable” aspect by encouraging people to make their goals more manageable. This could mean reducing your weight-loss goal, lowering the amount of produce you aim to eat each day or shortening the amount of time you schedule at the gym. It may sound odd to aim to achieve less, but Mansour cites an example of one of her weight-loss clients who found success with this method: “One of my clients had a step tracker and the default setting was 10,000 steps a day. It sounds doable, but this client was consistently falling short, she would barely hit 8,000 most days. So I asked her, ‘Why are you setting this goal at something you’re never achieving and then at the end of the day you feel so bad about yourself?’” says Mansour.

She says the solution is simple: Make it attainable by going micro. “You’re training your brain that you are successful. If I lower her goal to 8,000 steps, she’s constantly hitting that goal, and that makes her feel confident, happy and strong — like she can do it,” she says. Once her client built a momentum of seeing that she could accomplish her goal each day, she steadily increased it and is now at 12,000 steps a day. “It took six weeks, but it’s because of that instant gratification you get from seeing that goal hit by the end of the day; you see that you hit your goal or even surpassed it and that motivates you to keep going,” she adds.

Adopt a ‘go with the flow’ attitude

“I have one client who used to get ready for a workout class and if she was five minutes late or got the wrong time for the class, she’d just go home instead of working out in the gym,” says Mansour. “She said she was too embarrassed to interrupt the class and felt defeated, so she went home.” (Going home often meant soothing the defeat with pizza on the couch. See: all or nothing mentality below.)

Instead of retreating back home, Mansour says that having more of a “go with the flow” mindset instead of being so rigid and structured will enable you to create a Plan B (and C and D) to fall back on when things don’t go as planned (which, will inevitably happen). In this client’s case, a Plan B meant hopping on a treadmill for the duration of the class on the days when she is a few minutes late.

Many of us have a rigid view of what constitutes exercise, but the truth is that if you can’t make it to the gym, there are countless ways to get that movement in elsewhere in your day.

This also means being more flexible in incorporating movement throughout the day. Many of us have a rigid view of what constitutes “exercise,” but the truth is that if you can’t make it to the gym, there are countless ways to get that movement in elsewhere in your day. “If you live in a two story home, go up and down the stairs for 10 minutes; have a separate bag in your car and in your office that includes headphones plus clothes and sneakers so you’re prepared; if you walk your dog, commit to walking one block speed walking and then one block regular pace walking to add intervals into your nightly chore; if you’re doing laundry, do 10 overhead presses then 10 squats before and after each load,” says Mansour.

Make skipping a workout a conscious decision

Often, deciding to skip a workout isn’t really a decision at all: We sleep late and don’t get to the gym or we sit down to rest on the couch when we get home and time gets away from us.

Mansour encourages people to make this an active choice that we have control over, versus something happening to us. By making it a conscious decision, you’re holding yourself accountable — and making it effort to cancel your workout plans.

“People say out of sight out of mind — same thing with workout equipment and wardrobe,” she says. How do we keep them in sight? Mansour offers up a trick: Put your gym bag and yoga mat on your couch, so that before you sit down to watch TV after work, you have to consciously decide to not exercise, and physically move your workout gear off the couch to sit down. Some other ideas are: sleep in your workout clothes or put them on before you leave the office so that you have to choose to take them off without exercising, or leave your sneakers or gym bag sitting somewhere front and center so you have to make the conscious choice to leave them there. Chances are, when you have to exert extra effort to not exercise, you’ll be more likely to follow through with your original plans.

TCP SYN Flood protection on Cisco ASAs

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Came across this one today as an ASA that I look after started reporting ‘Resource ‘conns’ limit of 10000 reached for system’. Turns out this is a TCP session limit that’s being hit and at least in my case was a TCP SYN Flood attack. By running the following you can find out how many open sessions there currently are on the ASA:

ciscoasa# show conn count
1941 in use, 3739 most used

The above is a pretty sane amount but the maximum is 10000 so to incorporate some ‘basic’ TCP syn flood protection you can restrict the maximum amount of half-open TCP connections as follows:

class-map SYN_Prevention
 match any
!

policy-map global_policy
 class SYN_Prevention
  set connection embryonic-conn-max 1000 per-client-embryonic-max 30

The above basically configures your ASA to permit a maximum of 1000 ‘half-open’ tcp sessions at a time globally and a per client maximum of 30 (per end user ip address).

Hope this helps:)

Jay