Health Fitness

Postpone exercise? Two ways to get motivated and stop procrastinating on workouts

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Today is the day!

You told yourself that you would go to the gym after work. But the work was more hectic than you thought. Now you are exhausted. You drive home, clean up a bit, but then you make the mistake of sitting down. You may feel your energy fading, along with your motivation.

do you know yourself should get that workout.

But the idea of ​​dragging yourself to the gym is quickly becoming a pipe dream. You feel like you can’t get up. So you decide that you will train tomorrow. But this is also questionable.

This cycle can last for days… weeks… even months. And it’s frustrating because part of us wants to exercise and knows we’ll feel so much better once we do, but another part of us would rather just sleep on the couch.

So why are we putting off training?

Let’s look at three culprits:

1. I am too busy

2. I don’t feel like it

3. I can’t wake up on time

1) I’m too busy

Have you discovered that there are “more important” things to do than go to the gym?

Maybe there is paperwork to catch up.

Maybe there are clothes to fold.

Maybe you have to make dinner.

The tricky part is that all of them could be valid. All of that can be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

two) I have no desire.

Some days we’re just not in the mood.

They were tired.

We are stressed.

We don’t feel motivated.

Because we are not in a good mood, we wait until a “better day” or when we are in a “better mood.”

Behind this reason is usually the belief that, “I need to be motivated before I act.” – which is FAR from the truth. I’ve met a lot of fit people and some days they’re fired up and super motivated, but sometimes they’re not, but they work out anyway. Lack of motivation doesn’t stop them.

3) I can’t wake up on time

Mornings can be tough.

The alarm interrupts our perfect sleep. So we hit the snooze button a… two… a dozen times until finally we have to frantically prepare for the day.

Maybe the bed is too cozy.

Maybe it’s too cold outside

Maybe you are too tired.

It can be hard to wake up, especially if you’re a night owl. Or if you have a habit of postponing your alarm clock. Sure, exercising in the morning has benefits. But if mornings don’t work, find a time that does. For some people, lunchtime or late night works much better.

So it could be any one of these or a combination of these. Whatever the reason, let’s look at two ways to prevent this cycle of procrastinating.

Imagine the finish line

As you imagine your next workout, what comes to mind?

Can you imagine how nice and enjoyable it is going to be?

Do you think about how happy you will be while doing it?

How much fun are you going to have?

Probably not. When most people imagine exercising, they imagine all sorts of unpleasant things. Their attention is focused on the painful exercises… how hard they will be… how tired they will be… how sore they will be… everyone looks at them…

It’s easy to see how they talk themselves out of it.

Focusing on these things will any unmotivated But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let’s take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, with 76% of their top candidates dropping out. So they called in psychologist Eric Potterat to figure out how to increase the mental toughness of recruits. Potterat created four pieces of clothing (called The Big Four) that worked so well that he increased the graduation rate by 50%!

One habit was known as “Imagine how good it will feel.”

When recruits needed a boost to keep going through brutal training, he taught them to imagine successfully completing a workout. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them power through him.

This is how you can use this:

Visualize a successful workout

Imagine successfully completing the training.

Think about how good you will feel in the end.

Feel that success and that achievement.

Even if it’s just training, it’s still an achievement.

Even if you can’t perform as well as before, it’s still an achievement.

Visualize it the best you can.

Bring in as many senses as you can.

And you don’t have to focus on completing the entire workout. You can use this for certain parts of your training; using something Potterat calls “segmentation”.

In an interview with Business InsiderPotterat states:

“If you find yourself in a seemingly overwhelming and stressful situation, the best thing to do is take it one step at a time and focus on what is controllable.”

Pick certain exercises and how they will feel once you’ve done them.

For me, I don’t enjoy doing pull ups. If I imagine myself doing pull-ups, it’s not very motivating. But if I imagine what it’s like after completing the pull ups, it’s very motivating. Use it for certain exercises.

When you break it down this way, it’s like crossing items off a checklist. You can give yourself a flurry of achievements by finishing each of those little steps.

Here are some additional things you can focus on:

When you’re done, how much more alert and energized will you feel?

How much more calm will you have after exercise?

How much better will the rest of your day feel?

Do you think that feeling of accomplishment will stay with you for the rest of the day?

5 minute commitment

Working as a fitness professional, I learned that the most successful clients had certain things in common.

One of which was the number of workouts they did on their own (called “out-of-day workouts”). In many cases, these would make or break people. You see, when people need to show up for a session with a trainer, they have responsibility. So it’s not too difficult to introduce yourself.

But it’s a different story when they have to perform alone.

So I gave them a challenge.

Even if you are tired.

Even if you don’t feel like it.

Even if you are not motivated.

Even if you’re not in the mood.

5 minute commitment

  1. Training for 5 minutes
  2. If after five minutes you still don’t feel it, then go home.

Well guess what?

In most cases, they will finish all the training. Instead of waiting for motivation to strike them like a bolt of lightning, they acted to get to the motivation. It is similar to the William Butler Yeats quote: “Don’t wait to strike until the iron is hot; make it hot by striking.”

Commit to just five minutes.

In the worst case, you still get a little training.

At best, you finish everything.

Legal Law

Porter’s five forces analysis

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If you’ve ever heard Warren Buffett talk about investing, you’ve heard him mention the idea of ​​a company moat. The moat is a simple way to describe a company’s competitive advantages. Companies with a strong competitive advantage have large moats and therefore higher profit margins. And investors should always worry about profit margins.

This article discusses a methodology called Porter’s Five Forces Analysis. In his book Competitive Strategy, Harvard professor Michael Porter describes five forces that affect the profitability of companies. These are the five forces he pointed out:

  1. Intensity of rivalry among existing competitors
  2. Threat of entry of new competitors
  3. Pressure from substitute products
  4. Bargaining power of buyers (customers)
  5. The power of provider’s negociation

Together, these five forces give us insight into a company’s competitive position and profitability.

rivals

Rivals are competitors within an industry. Rivalry in the industry can be weak, with few competitors who do not compete very aggressively. Or it can be intense, with many competitors battling it out in a cut-throat environment.

The factors that affect the intensity of rivalry are:

  • Number of companies: more companies will lead to more competition.
  • Fixed costs: With high fixed costs as a percentage of total cost, companies must sell more products to cover those costs, increasing competition in the market.
  • Product differentiation: Products that are relatively the same will compete on the basis of price. Brand identification can reduce rivalry.

New entries

One of the defining characteristics of competitive advantage is the industry’s barrier to entry. Industries with high barriers to entry are often too expensive for new businesses to enter. Industries with low barriers to entry are relatively cheap for new businesses to enter.

The threat of new entrants increases as the barrier to entry in a market is lowered. As more companies enter a market, you will see rivalry increase and profitability will drop (theoretically) to the point where there is no incentive for new companies to enter the industry.

Here are some common barriers to entry:

  • Patents – Proprietary technology can be a huge barrier preventing other companies from joining the market.
  • High Cost of Entry – The more it will cost to start in an industry, the higher the barrier to entry.
  • Brand Loyalty – When brand loyalty is strong within an industry, it can be difficult and costly to enter the market with a new product.

Alternative products

This is probably the most overlooked and therefore the most damaging element of strategic decision making. It is imperative that business owners (us) not only look at what the company’s direct competitors are doing, but also what other types of products people might buy instead.

When switching costs (the costs a customer incurs to switch to a new product) are low, the threat of substitutes is high. As is the case when it comes to new entrants, companies can aggressively price their products to keep people from switching. When the threat of substitutes is high, profit margins will tend to be low.

buyer power

There are two types of buying power. The first is related to customer price sensitivity. If each brand of a product is similar to all the others, then the buyer will base his purchase decision primarily on price. This will increase competitive rivalry, resulting in lower prices and lower profitability.

The other type of buying power is related to bargaining power. Larger buyers tend to have more clout with the company and can negotiate lower prices. When there are many small buyers of a product, all else being equal, the company supplying the product will have higher prices and higher margins. In contrast, if a company sells to a few major buyers, those buyers will have significant leverage to negotiate better prices.

Some factors that affect buyer power are:

  • Buyer size: Larger buyers will have more power over suppliers.
  • Number of buyers: When there are a small number of buyers, they tend to have more power over suppliers. The Department of Defense is an example of a single buyer with a lot of power over suppliers.
  • Purchase Quantity: When a customer purchases a large quantity of a supplier’s output, they will exert more power over the supplier.

Provider Power

Buying power looks at the relative power that a company’s customers have over it. When multiple suppliers produce a commodity, the company will make its purchasing decision based primarily on price, which tends to drive down costs. On the other hand, if a single supplier is producing something that the company must have, the company will have little leverage to negotiate a better price.

Size also plays a factor here. If the company is much larger than its suppliers and buys in large quantities, the supplier will have very little bargaining power. Using Wal-Mart as an example, we find that suppliers are powerless because Wal-Mart buys in such large quantities.

Some factors that determine provider power include:

  • Supplier concentration: the lower the number of suppliers for a given product, the more power they have over the company.
  • Switching costs: Providers become more powerful as the cost of switching to another provider increases.
  • Product Uniqueness: Vendors that make products specifically for one company will have more power than commodity vendors.

It is important to analyze these five forces and their effect on the companies in which we want to invest. Porter’s five forces analysis will give you a good explanation of the profitability of an industry and the companies within it. If you want to know why a company may or may not make a decent profit, this is the first analysis you should do.

Lifestyle Fashion

Sore penis after sex: why it happens and what to do about it

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As Dr. David Devlin reports, one of the most common penile complaints in men of all ages is penile pain after sex. However, he explains, while pain in the genitals is a cause for concern, “in most cases, this turns out to be nothing serious.” In fact, pain, redness, and inflammation can often be treated, or even prevented, through the use of all-natural skin care products that contain certain penis-specific vitamins and minerals that are known to nourish and moisturize the delicate skin of the penis.

Reasons for penis pain after sex

The skin of the penis is quite delicate, as all men know; prolonged or aggressive intercourse can cause pain, especially in younger men, when the skin is highly susceptible.

In addition, lighter-skinned men may experience significant redness, while darker-skinned men may notice that the skin in the genital area darkens even more. In some cases, swelling can also occur.

While this can be especially disturbing, the underlying cause is really nothing to worry about: lymphatic fluid draining into the skin tissue after intercourse is usually the cause, and the swelling should go away on its own after a few days .

Other causes of a sore penis

In addition to vigorous sex, there are several other factors that can lead to pain and redness of the penis:

• Masturbation or manipulation by a partner: Masturbation or manipulation by a partner (generally known as “manual labor”) is often the source of pain and irritation of the penile skin. The friction caused by dry rubbing can actually damage skin cells over time; while pain can be the immediate result, untreated skin can eventually become numb as the outer dermal layer forms a callus-like surface.

• Dermatitis: Environmental irritants ranging from chemical cleansers to poison ivy and fragrances found in deodorants, body lotions and personal lubricants can cause pain and inflammation in men with sensitive skin, making it difficult and uncomfortable sex, as well as causing unattractive dryness, peeling, and flaking. skin roughness.

• Balanitis: This common condition, which presents as red, swollen and tender skin, especially on the head of the penis, is more common in uncircumcised men. While not rinsing thoroughly after washing the area can cause redness and swelling, the biggest cause of this problem is poor hygiene.

How to soothe a sore penis

Proper skin care is the best preventative for penis pain; When redness and irritation do occur, treating the penis with an all-natural, nourishing vitamin formula can relieve discomfort and burning and help the skin heal quickly, leaving it soft, supple and responsive to the touch. Vitamins that target skin cells, such as vitamins A, D, and E, are highly effective at softening skin, soothing redness and pain, and creating a natural moisture barrier that fights skin damage. dry rubbing and sexual intercourse.

Additionally, vitamin A acts as a natural antibacterial agent, fighting harmful microbes that can penetrate irritated or damaged skin and cause infections and other unsightly skin conditions; while moisturizers like shea butter are known to soothe, heal and rejuvenate the skin, leaving the penis looking young and healthy.

It is also important to bathe regularly, wear loose, breathable fabrics such as cotton, and use adequate protection. When pain occurs, it may be necessary to take a few days off to allow proper healing before resuming sexual activity.

Where to go for the most effective penis skin care

Daily penile skin treatment with a specialized penile health formula containing penis-specific vitamins and minerals (Man1 Man Oil is recommended by most health professionals) applied directly to the skin’s surface can ensure that the proper nutrients are absorbed directly into the outer dermal layer of the penis, where they go straight to work repairing damaged skin cells, relieving pain and irritation, and leaving skin sensitive to sexual stimulation.

Pets

Bichon Frize Bite Problem – A Sign of Temperament Issues

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Some new pet owners may find themselves in for the shock of their lives when their cute and cuddly Bichon Frize suddenly bites them on the hand or some other body part. While it may be alarming at first, you may want to consider Bichon Frize biting behavior as a sign of potential temperament issues in your pet.

Why does a friendly and lovable dog like a Bichon Frize bite? One good reason is that your bichon may be teething. Some puppies get so irritated by the teeth that erupt from their gums, that they have a tendency to bite AND gnaw on anything, even your hand. Keep in mind, however, that the main difference between Bichon Frize biting and teething is that your dog won’t just bite; they will also gnaw. When this happens, just tell them “No!” firmly and give them a strong teething bone or toy.

Now, if the bite is accompanied by signs of aggression, including growling or barking, and the bichon adopts a defensive posture with ears flat to the side of the head, teeth bared and paws spread in preparation to flee or attack , your dog may have temperament problems.

Bichons suffering from separation anxiety may bite their owners just to get their attention. In cases of dogs that have joined their owners in a new home, they can become so anxious and agitated by the sudden change in environment that they bite at any sign of aggression.

Biting is a behavior that you will need to anticipate in rescued Bichons. Some of these pets come from deplorable conditions, such as puppy mills, where they had to compete with other dogs for food and other staples. Others have had cruel owners, who yelled at them or even hit them. Depending on the case, Bichons consider the act of biting as a means of self-defense in addition to protecting their territories.

Aggressive Bichons will require more patience and understanding on your part. If your bichon growls at you, reassure him with soft, gentle words. Never pat his head, as this will make it easier for him to bite you. Instead, rub her back gently. If your dog hits you roughly or even bites you, again, give him a resounding “No!” Never attack them in anger. If the dog is holding onto your hand, rub his back to calm him down and gently pry his jaws open to release your hand. Once your hand is free, you must repeat the word “No!” and shake your head at them so they know this is not behavior you tolerate.

If all attempts to calm the biting Bichons fail, it may be necessary to take your dog to a kennel trainer. He or she has the experience to apply behavior modification techniques to curb Bichon Frize biting behaviors. You can find trainers by doing a web search or by checking with animal welfare groups in your local area.

Real Estate

Skylight Replacement Tips: Replace Skylights to Protect Your Home from Damage

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Roof windows look beautiful and bring sunlight into your attic. However, after a few months of installation, problems often begin to plague your home. Why does that happen? You can do something? While the skylight repair company may stop the problems for a while, the problems usually come back. Instead of putting the bucket under the leaky window, you might consider replacing the skylight. Let’s see what the problem is and how to fix it.

How bad installation of roof windows damages your home?

Leaks present the biggest challenge for skylight owners. Moisture absorbed through roof insulation encourages mold buildup in the home. This causes unpleasant health problems: attacks of allergies and asthma, weakening of the immune system. Water-soaked wood in roof construction can warp and become damaged by rot. Over time, the damage travels to the walls more than to the rest of your home. If you don’t fix problems in time, extensive damage can require major and expensive rebuilds.

Why do skylights break so often?

This happens so often that many people avoid building on skylights for fear of this attic damage. Roof windows are difficult to install because the holes in the roof must be properly closed around them. Otherwise, water will enter the poorly insulated space between the skylights and the roof and cause damage. However, even a correct installation does not guarantee the security of your home? Why? There is a chance that the windows will be damaged and start to leak. With rain and snow piling up on the surface, only a well-designed building can survive the pressure for years.

Can Skylight Replacement Stop Your Problems?

Yes, putting the new roof windows in place of the old malfunctioning ones can help with problems. However, you must select experienced personnel to perform the installation. The guys who usually set up the windowset may not do a good job here. You need workers who know how to install, repair and insulate roofs. They can modify all the details that never seem important enough before causing leak problems. Finally, you need to select the well-designed and sturdy roof windows. Lack of research or attempts to save on quality will come back to haunt you later.

How to choose the best skylights for your roof

First of all, find the experienced manufacturer who knows how to produce roof windows capable of working properly for years. Then consider the features you want to enjoy. The remote control helps you open and close your skylight without having to climb up each time to reach it. Blinders help you regulate the amount of sunlight that reaches your rooms. Finally, decide on the size and position of the windows in the room.

Improperly installed roof windows cause health problems and damage the structure of your home. However, when you choose a well-designed model from a trusted manufacturer and select an experienced installation team, skylight replacement will prevent all of these problems. Consider doing it now, before the destruction spreads.

Shopping Product Reviews

Age of Empires II – The Conquerors Expansion

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Age of empires definitive edition Cracked PC Game Free Download on Direct Link and Torrent. Free Download for Xbox One, Ps4, Ps3, iOS, Apple Store, Microsoft Windows, Online Gaming, Xbox one x, Xbox 360, Android, Windows 7, Windows xp, Windows 10, Age of Definitive Edition Achievement Guide Empires follow this content and enjoy your experience.

Age of Empires Definitive Edition: True to the Core::

I am a huge fan of the Age of Empires series. So when Microsoft announced that it was working on a definitive edition for the original Age of Empires, well, I was over the moon. However, there is a problem when it comes to remembering older games: they are sometimes confused with later entries in the series.

And boy, did I learn that the hard way with Age of Empires Definitive Edition. This Definitive Edition in particular showed me that I really loved Age of Empires II: Age of Kings (and beyond) much more than the original game. It’s not that the original Age of Empires game is bad; far from there It’s just that Age of Empires II took the solid foundation of that original offering and turned it into a superior strategy series.

When I first fired up the Definitive Edition, I scoffed at the idea of ​​playing through a tutorial. After all, I played tens of hours of Age of Empires across all the games, got pretty good at Command & Conquer Generals, and played way too many hours of the Company of Heroes games. This real-time strategy veteran wasn’t about to get on the training wheels. Except I soon found myself playing through the tutorial after being completely humiliated several times in the first ‘Glory of Greece’ campaign mission.

I had always believed that my turtle tendencies came from the original Age of Empires. I was the type of player who preferred to build a base and get all the relevant upgrades, then think about building an army and fighting the enemy. After being humiliated in this Age of Empires opening mission (which has strangely been renamed from Land Grab to Claiming Territory), I have no idea where my love of turtles came from. It certainly didn’t come from Age of Empires if that was my first experience.

For those who don’t know, the first ‘real’ mission in Age of Empires tasks you with building five farms and destroying the farms of one of the nearby empires. The catch is that you basically need to take down a nearby fledgling empire. Pretty easy, right? The unmentioned problem in that seemingly easy setup is that you will be attacked in the first few minutes and your forces will be significantly reduced. That seems fine to me. I shouldn’t have started my base there. In later games, I went looking for a better place to call home. Every time I did that, I was aggressively harassed by the empire I was supposed to be destroying (and occasionally by a lesser enemy I ran into).

Sports

Jamison ready to take Wizards alone with Butler and Arenas injured

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The entire burden of defeating the Cleveland Cavaliers in the first round of the playoffs now falls solely on Antawn Jamison.

The reason behind he is out of the Big Three at Washington Wizards, two are injured and these days Jamison is the key player for the team.

Forward Jarvis Hayes said Jamison is the Wizards’ leading scorer right now and would have to be much more aggressive on offense. The other players’ main job so far is to make things as easy as possible for Jamison on the floor. Hayes expects things to get tough as teams will now target Jamison more than before.

Every player on the Wizards team has changed roles since Gilbert Arenas injured his knee and Caron Butler injured his hand. However, it seems that Jamison has been the most affected by injuries. He doesn’t have the luxury of waiting for time and finding open spaces as the opposing team’s defenders concentrate elsewhere. Jamison can no longer get a night off since his two teammates aren’t there to fill in for him.

Coach Eddie Jordan said that with Butler and Arenas out with injuries, Jamison would have to take on the added responsibility of being the passer, the setup man and also the scorer.

Jamison was in a similar situation for several seasons when he was with the Golden State Warriors. In fact, he managed to score 51 points in consecutive games in the year 2000.

He joined the Wizards in 2004 and has mostly played as the wise veteran against the impulsive young Arenas. These stats have been fairly consistent over the past few years. He usually scores 20 points and 8 rebounds in each game. In this year’s regular season, Jamison has averaged 19.4 points and 8 rebounds.

Jamison knows he can’t lead the Wizards alone. He said it was too much pressure and a player could get in trouble trying to do it because it was impossible to do the things that Arenas and Butler do alone.

For Game 1 against the Cavaliers, while Jamison knows he can’t beat them alone, his team will look to him for more points, rebounds and court leadership.

Relationship

Why do people hate?

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As an author and Holocaust researcher, I appreciate a thorough examination of morality. Disgust, despair, and darkness exist within human nature. The victims of the Holocaust faced the most perfidious forces; deceit, brutality, cruelty, disease, starvation, and the death of loved ones were the daily companions of concentration camp prisoners. How is it that so many people accepted this horrible plan? How could millions more turn their backs on the immorality of exterminating an entire religious group? Therefore, we learn nothing about ourselves if we don’t examine this part of our psyche.

It is safe to say that a large part of the European population at the beginning of the 20th century did not like the Jews. Pogroms were ubiquitous and largely ignored by society, the police, and the military. In fact, in some pogroms against Jews, homosexuals, the mentally disabled and Gypsies, the police and the armed forces (Einsatzgruppen, Cossacks, etc.) cooperate. Jews were significantly distrusted, hated and ostracized. They were the butt of jokes and the subject of innuendo. The Jews did not represent any threat of a reasonable nature or definition to the Europeans. Jews amounted to about 2% of the population in Europe; they owned a small percentage of the money, had no influence on governments, and had no armed forces or militias. They couldn’t have been a threat to any potion from gentile Europe if they wanted to. So why did so many Europeans hate the Jews? How is it possible that so many people find it easy to hate millions of whom they know nothing about and have never met? Were they automatons, eagerly lapping up the propaganda nonsense offered by the Nazis? Or were they intelligent humans, with the ability to understand the nuances of their society’s actions and still come to the conclusion that the Jews were bad people who deserved to be rounded up, imprisoned, and annihilated?

We are complex beings. I believe that there is much more to us than the ever-present battlefield of good versus evil. Most of us are neither one nor the other, but both. We are beautiful and ugly, calming and frightening, brutal and affectionate; we love and despise. Unlike animals, humans are governed by moral principles and beliefs. We are not motivated by delusions of morality, but are governed by them. So what leads a person to look down on a stranger? Why do some people hate and fear those who are different in color, religion, or ethnic origin? Why do so many people find it easier to hate than to tolerate?

My gut tells me that some people pick up racism because they were taught to hate at a young age by their parents, siblings, relatives, friends, or any other part of their social network. At some point in their youthful existence, they learned to hate those close to them. And, many of them continue to hate without questioning the truth of their dislike. Being recognized as a fan makes some people popular with desired social groups. Research reveals that a high percentage of racists have little education. However, not all racists are ignorant or mentally slow. Some people with graduate degrees delude themselves with expressions of contempt for minority groups. The dark side is full of ignorance and deception. And while many people are taught to be intolerant as children, some pick it up later in life, despite having a tolerant social network in their youth.

Could we be a little different from the last vestiges of our primordial ancestors? Like many animals, humans originally had to fight and control others to maintain territorial superiority. Perhaps the need to be superior is an innate, biologically acquired mental mechanism. This suggests that Darwinism could be a factor, although it may be impossible to prove. Evolution teaches us that we live by the principle of survival of the fittest. Is human behavior dominated by an innate fear of others? Is social responsibility, tolerance, and compassion simply acquired aberrant social behavior, most often employed by liberals and religious alike? Are the best angels of our conscience nothing more than strange adaptations to our dark and natural instinct for survival?

I think it’s easier for people to hate because tolerance takes effort. Haters live with haters, in a community of malevolence. The more they hate, the more they are approved by their social group. Tolerance would mark the hater as the enemy, the enemy being everyone who is different. This is a never-ending vicious cycle, guaranteed to breed intolerant progeny. Therefore, we hate being recognized as appropriate by our peers.

But we can break the bonds of intolerance one person at a time, with education, conversation, and participation in all media. We can use social networks and Internet websites to our advantage. We can combat the innate fear of others by generating compassion for the individual, regardless of the environment. We can promote the value of each person as a unique entity, with unlimited potential, rather than a member of a social or religious class, with preconceived expectations. This is the tolerance of the individual soul. Only when we make the effort to understand and value the differences between us will we end racism and intolerance. Only when we accept the value of each person, regardless of their background, will our culture grow to be meaningful and rewarding.

Fear may be at the heart of racism and bigotry. We fear what we do not understand. We fear anyone who might be perceived as better than us. Therefore, we use the tools of intolerance to make ourselves superior to others. Our fear drives us to prove that we are better than the “others”. It feels good to be superior. However, for one person to feel superior, another must be subjugated. To feel better, we must dominate someone. The easiest way to dominate is to hate those who are not a threat. And it feels good to make them live in fear. We rationalize minimizing our fear by inflicting greater fear on the victim. If they are inferior, we must be better. We climb on their social corpse to feel superior.

Racism, hatred, intolerance and bigotry are the artifacts of fear. Eliminate fear and there will no longer be a need to use the tools of intolerance. This is our challenge. We must convince the haters that they have no reason to fear minorities. This is the greatest and noblest challenge of our generation. The reward of success is tolerance, respect and mutual recognition. We can share our planet together as equals. This will be our legacy.

But if we fail, our children will inherit a world dominated by the dark angels of our nature. If we fail, our progeny will be doomed to a life surrounded by fear, suspicion, hate, and death. We cannot end our generation sharing the same values ​​that our early 20th century European ancestors had. We can and must be better than that. We must evolve towards a tolerant society. The future of our children depends on it.

Tours Travel

Things to do in Colombo, Sri Lanka

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Things to do in Colombo

Colombo is the commercial and business center of Sri Lanka. Combined with old commercial buildings and colonial and high-rise hotels, the city has a charm of its own. Filled with bustling shopping malls, offices, and bazaars, the city has many interesting tourist attractions and things to do. Famous for its strategic seaport, diversity, and cultural landmarks, the city has its fair share of attractions. Many range from those of cultural and religious importance, parks and museums, something for everyone. Various budget and star-class hotels also offer visitors a wide variety of accommodation options.

Among the many things to do in Colombo is to visit the National Museum. As the largest museum in Sri Lanka, it houses a significant collection of historical artefacts, some of which date as far back as the 4th to 5th century. The Museum’s library is of particular importance as it houses treasures of local publications dating back over 129 years. Its vast collections are palm leaf manuscripts on varied subjects such as folklore, astrology, architecture, etc.

Located near Lake Beira and over 120 years old, Colombo’s Gangaramaya Buddhist Temple is a popular tourist attraction that functions as a place of worship and a vocational training center. Visit this well-known temple and discover an impressive array of Buddha statues, the temple exhibits lavish architecture.

Colombo’s majestic stone building, the Independence Memorial Hall, commemorates Sri Lanka’s independence from the British in 1948. A must-see attraction in the city, an ideal place for visitors seeking serenity and elegance. The monument is packed with lavish symbols of Sri Lanka’s rich history and political freedom, as well as wooden carvings and imposing statues, including that of Sri Lanka’s first Prime Minister, DS Senanayake.

When visiting the city, shopping in Colombo is a nice thing to do. For bargain hunters, the Pettah Bazaar is an ideal place. Shopping centers such as Majestic City, Liberty Plaza and Crescat offer an eclectic range of products and merchandise for visitors to enjoy. From handicrafts, books, leather goods, clothing and technology products, these complexes not only offer global brands, but also an avenue for entertainment, as some include restaurants, a movie theater and even gaming centers.

Sri Lanka is one of its amazing beaches. In Colombo, Galle Face Green attracts families, children, lovers and hikers looking for a relaxing stop. Attracting people of various cultures, ethnicities and ages, the green food stalls are ideal for those looking for a truly Sri Lankan-style snack.

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10 steps to send your tongue to heaven

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In California there are oral sex classes where the learning process is carried out with the help of plums and sweets. In England there is a school where a young girl is acting as practice material. It would be great to attend one of those schools, but for those of us who don’t plan on putting that on the agenda any time soon, here are the ten simple rules, which are very useful when applied in practice.

1. Warm-up lap. The more energy and time you put into preparing your girlfriend for cunnilingus or oral sex, the more results your efforts will bring. A bubble bath with rubber toys (not a vibrator, just regular ducks!) can serve as such a preparation. Let her go into the bathroom and happily lie still. After a couple of minutes you can go in yourself, take off your underwear, yell: “Look who’s here” and jump into the water. Then start with light and discreet caresses: caresses, kisses and massages.

2. Once the underwear is gone. After drying off after bathing, proceed to create an intimate atmosphere. Everything like in romantic movies: candles, half-light, clean sheets. The essential condition of an orgasm is a long and correct foreplay. When she begins to passionately rip her clothes off, lay her down on the bed with determination, plant a long kiss on her lips, and then head south.

3. Science of the clitoris. We are not going to go over what the clitoris is and where it is located. We will just take note of the fact that girls are not mass produced in some factory, they are all very different and their sexual physiology is no exception. Some have the clitoris higher, others lower, others have the clitoris sunken into the folds of the skin, and others have it stuck out. In other words, there is no one universal approach for all girls. Obviously, sensitivity is also different for everyone: the deeper the clitoris is hidden, the less contact it has with the outside world and the more tender and complete it requires treatment. The main thing is not to attack a newly found clitoris like a five-year-old who has just received a transforming robot. Start with light movements of the tongue along the labia and around the clitoris, gradually contracting the radius of action until you are in the final stretch. When your tongue focuses on the clitoris, use one hand to caress your breast and the fingers of the other hand to slowly enter the vagina.

4. Power of silence. The best way to know if you’re doing the right thing is to talk to the girl. Of course, if you ask her, she’ll say, “Yeah, I feel great,” or she might not say anything. So ask him to take her hand in his and have her masturbate with her hand so that she can feel what moves and where she likes best.

5. Broaden horizons. A clitoris is not a magic button that guarantees an orgasm. Don’t focus too much on it, because it can actually be painful for her. There are many other interesting things down there. You need to enlarge the area of ​​application of the mouth and fingers. In fact, what we usually call the clitoris is actually just the head of the clitoris. The shape of the clitoris actually resembles the penis, except that its body is not outside but inside under the so-called hood. Feel the clitoris and squeeze it with the upper ends of the labia between your fingers. You will feel something like a wire – this is the body of the clitoris. Try jerking him off like you would your own penis, only much slower and more carefully. You will experience completely special and incomparable sensations that you are unlikely to have experienced before. Now you can legitimately demand a generous reward from her.

6. Language aptitude. Your tongue is a muscle, and just like all other muscles, it can get tired from intensive work. Therefore, you need training. Try to keep these exercises a secret from your girlfriend.

Exercise 1. Take a ripe plum and squeeze it between your palms. Try to break it and get the stone out with your tongue. Your tongue movements should at least resemble those you perform during cunnilingus. The goal is not only strength, but also skill.

Exercise 2. Take the “Tic Tac” drops, squeeze one between your lips and start sucking it into your mouth and let it come back. Your goal is to achieve maximum range of motion so that the droplet remains pressed between her lips at the same time. When you master this trick, add your tongue and lick the drop in circular motions.

Exercise 3. Squeeze any round lollipop between your teeth and try to pierce (or, to be more exact, lick) a hole in it with your tongue.

7. I will give you a slap. Many of us think that the clitoris can only be licked and rubbed. We wholeheartedly feel sorry for those boring and limited people. Put the palm of your hand on her pubic area with your fingers pointing down and gently tap on her clitoris with your index finger. This will cause a flow of blood and increase your sensitivity. Keep in mind that you can do it not only with your finger but also with your tongue. After 15-20 seconds change tactics. For example, separate the folds of skin attached to the clitoris, place your finger on the clitoris, and start turning it like a joystick. One more option that is also good for the beginning is to completely bare the clitoris and blow (or breathe) on it, after which you can continue with your normal procedures with your tongue or wet finger.

8. Come on! It’s time to show all the power of your tongue. Your muscles are very active and mobile, but very few people use their full capabilities. As a general rule, many people limit themselves to unoriginal movements of the tip of the tongue. You should try something different. Run the wide middle part of your tongue over your lips so that you can cover them completely. Go through several motions like that, and then focus on the clitoral area and massage it with the tip of your tongue. Now try alternating these movements. Gradually focus more and more of your attention on the clitoris. To diversify your entertainment program, flex your tongue as hard as you can and try to insert it into her vagina.

9. The main reflex. Remember exercise #2 with the “Tic Tac” drop? Time to use this trick on a girl. Separate the skin folds of the vagina as far as you can so that the clitoris is bare, take it with your lips and slightly pull it inward. Then, in the same way as described in exercise n. #2, add the tongue. The main thing is to be very tender and careful. Before this, of course, prepare it using the techniques from point 8.

10. Happy ending. Watch her hip movements. But just watch, don’t copy them. When moving, try to adapt to the rhythm of your movements and position yourself in the most comfortable and pleasant way. Keep doing the same thing with the same rhythm. Trade one move for another only when she is still. Do not grab her feet or anything with your hands, give her maximum freedom of movement. You can put your hand on her stomach: flexed abs are the first sign of the coming orgasm. At this point, she should forget about any experiments and continue doing what she has been doing up until now, at the same pace and in the same range. When she reaches the long-awaited orgasm (you’ll most likely feel it either from muscle contractions or deep breathing, or from moans and cramps), wait until it’s over and stop. She does not need to do anything else, otherwise it will cause her unpleasant sensations.

Now you can relax your tongue and stretch out on the couch. It’s your turn!

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