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How You Spend Your Time and Energy Determines Your Life - Time and energy are your most valuable assets. Unlike money, which can be earned back, time is non-refundable—once it’s gone, it’s gone forever. Energy is also finite—when wasted on the wrong things, it leads to burnout, frustration, and exhaustion. Yet, many people go through life without being intentional about how they spend their time and where they direct their energy. The reality is, not all activities are equal—some lead to growth, fulfillment, and success, while others only drain you and leave you with nothing to show for it. The key to a meaningful life isn’t just working harder—it’s choosing wisely what to focus on. Let’s break down why time and energy are non-renewable resources, and how to invest them in ways that truly matter. 1. Time is Non-Refundable: Every Moment Spent is Gone Forever No matter how much money, success, or intelligence you have, you can never get back lost time. Every second that passes is a second you will never relive. a) Why Time is More Valuable Than Money Money can be earned, lost, and regained. Time, once spent, is permanently gone. Many people chase money, not realizing they are trading time for things that don’t truly matter. b) The Hidden Ways People Waste Time ❌ Mindless scrolling on social media❌ Worrying about things they can’t control❌ Procrastinating on important goals❌ Engaging in pointless debates or drama❌ Doing things out of obligation rather than choice c) The Solution: Be Intentional About Your Time ✅ Set priorities – Spend time on what truly matters.✅ Use the 80/20 rule – Focus on the 20% of actions that bring 80% of results.✅ Cut unnecessary distractions – Limit things that don’t add value to your life. Your time is either working for you or against you—choose wisely where you invest it. 2. Energy is Limited: Wasting It on the Wrong Things Leads to Burnout Even if you have plenty of time, you can only function at your best for a limited period each day. Mental, emotional, and physical energy are all finite—if wasted on the wrong things, you’ll be drained before you can focus on what truly matters. a) The Hidden Energy Thieves Mental Exhaustion – Overanalyzing, worrying, decision fatigue. Emotional Drain – Toxic relationships, unnecessary stress, negativity. Physical Burnout – Poor sleep, unhealthy habits, lack of self-care. b) The Cost of Energy Mismanagement You feel constantly tired and unmotivated. You struggle to focus on work, goals, or relationships. You end the day feeling exhausted but unproductive. c) The Solution: Protect and Direct Your Energy Wisely ✅ Prioritize high-impact tasks when your energy is highest (mornings for most people).✅ Eliminate unnecessary emotional burdens—limit toxic people, drama, and stressors.✅ Take care of your body—sleep well, eat well, exercise.✅ Set boundaries—don’t waste energy on things that don’t serve you. Your energy fuels your success—if you waste it on distractions, you won’t have enough for what truly matters. 3. Not All Activities Give the Same Return: Some Bring Growth, Others Drain You Every action you take has a return on investment—some give you knowledge, skills, happiness, or success, while others only consume time and energy without adding value. a) High-Return Activities (Growth & Fulfillment) ✔ Learning new skills✔ Building meaningful relationships✔ Investing in health and well-being✔ Working on long-term goals✔ Practicing self-discipline and self-improvement These activities may require effort upfront, but they pay off in the long run, making you healthier, wealthier, and more fulfilled. b) Low-Return Activities (Draining and Unproductive) ❌ Mindless entertainment (watching TV for hours with no purpose)❌ Engaging in gossip, drama, and negativity❌ Dwelling on the past or worrying about the future❌ Spending time with people who drain your energy❌ Overindulging in instant gratification instead of working on goals These activities offer short-term comfort but long-term regret—they steal your potential and leave you feeling unfulfilled. c) The Solution: Choose High-Impact Actions ✅ Prioritize long-term rewards over short-term comfort.✅ Ask before doing anything: “Is this helping me grow or just wasting time?”✅ Eliminate energy-draining activities and replace them with growth-oriented ones. When you shift your time and energy toward high-impact activities, your life transforms. 4. How to Make Every Hour and Every Effort Count To ensure that your time and energy work for you, not against you, follow these principles: a) Set Clear Priorities Identify what truly matters—health, relationships, career, personal growth. Cut out everything that doesn’t align with your values and goals. b) Plan Your Day with Intention Schedule your most important tasks when your energy is highest. Avoid letting distractions dictate your day—control your time, or it will control you. c) Learn to Say No If something doesn’t add value, say no without guilt. Stop giving time and energy to things or people that drain you. d) Review and Adjust Regularly Each week, reflect: Did I spend my time on things that truly matter? Did I protect my energy or waste it on unnecessary things? What can I adjust to get better results next week? Constant refinement leads to better use of time and energy over time. Final Thought: Own Your Time, Guard Your Energy, and Invest in What Matters Every day, you are either moving forward or staying stuck. The difference is how you spend your time and energy. Time is non-refundable—once lost, it’s gone forever. Energy is limited—if wasted, it leads to exhaustion. Not all activities are equal—some build your future, others steal your potential. If you want a fulfilling, successful life, you must spend your time and energy intentionally—on growth, progress, and things that truly matter. Choose wisely.
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May 5, 2025

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Rise and Shine with Bender: Conquering Mornings Like a Champion!

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The plank is a fundamental exercise in strength training that targets the core muscles, including the abs, obliques, and lower back. It’s an excellent exercise for improving posture, reducing back pain, and enhancing overall core stability. In this article, we’ll cover everything you need to know about planks, including how to do them, sets, reps, and variations.

How to Do a Plank

A plank is a position where you’re on your hands and toes, with your body in a straight line from head to heels. Here’s a step-by-step guide on how to do a plank:

  1. Start by getting into a push-up position, but instead of lowering your body down, hold yourself up in a straight line.
  2. Place your hands shoulder-width apart, directly under your shoulders, and make sure your hands are not too close together or too far apart.
  3. Position your toes hip-width apart, with your weight evenly distributed on both hands and toes.
  4. Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and maintain a straight line from head to heels.
  5. Keep your shoulders down and away from your ears, and make sure your chest is not sagging or arching.
  6. Hold the plank position for as long as possible, taking deep breaths and focusing on maintaining a steady core.

Sets and Reps for Planks

The number of sets and reps you perform will depend on your fitness goals and current level of strength. Here are some general guidelines:

  • Beginners: Start with 1-2 sets of 20-30 seconds, rest for 30-60 seconds between sets.
  • Intermediate: Aim for 3-4 sets of 30-60 seconds, rest for 30-60 seconds between sets.
  • Advanced: Perform 5-6 sets of 60-90 seconds, rest for 30-60 seconds between sets.

Variations of Planks

There are several variations of planks that you can try to challenge yourself and mix up your routine:

  • Modified Plank: If you’re new to planks or have mobility issues, try a modified plank on your knees instead of your toes.
  • Side Plank: Hold a side plank position by lifting one arm and one leg off the ground. This targets the obliques and can help improve balance and stability.
  • Plank Jumps: Perform a plank position for 30-60 seconds, then jump up and down to increase the intensity.
  • Plank Leg Lifts: Hold a plank position and lift one leg off the ground, keeping it straight. Lower your leg back down without touching the ground before repeating with the other leg.

Tips and Precautions

Before starting a plank routine, keep in mind:

  • Warm up: Before beginning any exercise routine, warm up with 5-10 minutes of light cardio and stretching.
  • Engage your core: Remember to engage your core muscles by drawing your belly button towards your spine. This will help maintain proper form and prevent injury.
  • Listen to your body: If you experience any pain or discomfort in your shoulders, lower back, or joints, stop the exercise immediately and consult with a healthcare professional.

By incorporating planks into your workout routine, you’ll be able to improve your core strength, posture, and overall fitness. Remember to start slow, listen to your body, and adjust as needed. Happy planking!


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