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Introduction

“Vegan Warrior: Green Athletic Fitness Blueprint” contains proven steps and strategies on how to begin your own vegan diet, how to maintain and acquire the type of body you wish on a vegan diet and presents to you athletes and prominent individuals who debunk some of the greatest myths when it comes to the world of vegan eating.

Many individuals believe that a vegan lifestyle is not a lifestyle conducive to muscle building or psychological health. Many believe vegans cannot possibly obtain the protein sources they need in order to keep their bodies working efficiently, and others believe that a vegan lifestyle is not one that should be held for the long haul. Many people are under the assumption that, in order to live a healthy and productive life inside (and outside) of the gym that one has to consistently chug protein shakes and energy supplements in order to improve performance.

Well, we are here to let you know that none of these are true. This book will have real-life athletes who not only live a vegan lifestyle, but prove that performance and muscle-building are not simply based around the idea of laboratory-manufactured and animal-based protein sources. This book will talk about the true dietary needs of vegans and where they get their sources from, and it will compare the types of nutrients and proteins other dietary lifestyles obtain in order to show that vegans do not simply go without, they just choose to broaden their food-based horizons.

Not only that, but many people believe that a vegan lifestyle cannot possibly give someone the energy they need in order to go workout in a gym for two hours. Well, not only will this be yet another myth debunked within the pages of this book, but it will also be something we address in full. That is, we will outline various workout plans and routines that will benefit the vegan lifestyle you have chosen (or are, at least, curious about) in order to achieve the physical benefits you want for your own body.

Yes, it is possible to build muscle on a vegan diet, and yes, it is possible to keep up those cardio-based marathons on a vegan diet. In fact, you will be genuinely surprised as to how similar the workout routines are of those who “eat vegan” and those who do not.

Vegans are not individuals who shove their beliefs down someone’s throat. They are individuals who are merely passionate about abstaining from the use of animal products. They do not consume them and, in some individuals, they even attempt to not use them. Are there extremists? Yes, but there are extremists in every healthy lifestyle.

Within the pages of this book will be dietary outlines for those who are (or want to be) vegan, exercise guidelines for those eating this type of food lifestyle, and athletes that will be highlighted in order to show real-life examples as to how this works. Not only that, but these athletes will have their own personal testimonies as to why they began this lifestyle and how it has benefitted them in the long run.

And, as if that was not enough, all of those dreaded myths perpetuated about the vegan lifestyle will finally be debunked.

Welcome to the new and amazing world of the vegan warriors.

Chapter 1: The Vegan Journey For Health & Performance

Living a vegan lifestyle has many different benefits. Backed up by multiple prominent research studies, it has been proven that a vegan lifestyle can lower the risk of cardiac events, reduce the risk of developing certain cancers and lower an individual’s chance of type 2 diabetes. Not only that, but it helps with regulating one’s metabolism, weight and can stave off certain weight-induced phenomena, such as hypertension. A vegan lifestyle has also proven to reduce someone’s risk of stroke.
Why Go Vegan?

But, there are many different benefits to a vegan lifestyle that are not merely based on health. The UN recently released a report that stated a dire need for the world to migrate away from consistently consuming animal products. The impact from a majority of the world’s growing population consuming meat and animal products is the growing need for crops to feed those animals in order to breed them for food. Food is not like finding an alternative for fossil fuels. People are required to eat for their survival. However, as the current population stands, animals raised for the sole purpose of providing food to the general population consume over half of all the world’s crops.

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Introduction

There’s a saying about how everyone has abs. It is TRUE. We are all born with abs regardless of our body shape. Fat people who have bulging tummies indeed have their abs secretly lying right beneath those fats.

Are you fat, with tummy or love handles (fats on waist)? Or are you skinny, with visible bony figure or maybe flabby tummy?

Whichever body figure you are donning now, are you sick and tired of it? You might have tried plenty of ways from food diet to exercises but nothing seems to work very well for you? All you want is just to look great, feel good and be confident. Am I right?

Here’s the good news for you! You already have a wonderful set of killer washboard abs! It might just be hidden underneath your fats or is still underdeveloped. The one and simple way is to get rid of the flab above by shedding off your fats, and tadah! It’s really as simple as that!

This article will teach you the extremely easy abs workout that will help you build the to-die-for sexy washboard abs!

Cardiovascular Exercise

Washboard abs, getting lean and losing weight are all tied into a consistent cardiovascular workout program.

Cardiovascular workout is an endurance exercise that strengthens the circulatory system by increasing your metabolic rate. By doing it over long stretches of time, it makes your heart beat faster and pump more blood through your system, bringing nutrients and oxygen to every cell.

Cardio workout can be simply explained as physical exercise of low to high intensity that depends on the aerobic energy-generating process of the exercise you do. It’s any activity that gets your heart rate raised to 50 - 75% of your maximum heart rate. Calculate your maximum with the formula 220 minus your age. For example, if you’re 25 years old, 220 - 25 = 195.

Cardio workout burns calories in your body. Most people do cardio training to lose weight, gain body mass, train stamina, etc.

You should do 30-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. It takes about four weeks before you start to see the physical benefits of your diet and exercise program. You should notice immediate results in your energy level, overall mental alertness when exercising daily. Start off slowly if you are a beginner in cardiovascular exercises. A good way to get started is to walk or run with the following six weeks program:

Week #1 - Walk/run - 1 mile a day for 5 days a week Week #2 - Walk/run - 2 miles a day for 5 days a week
Week #3 - Non-impact week - bike or swim for 20-30 minutes a day
Week #4 - Walk/run - 2 miles a day for 5 days a week
Week #5 - Walk/run - 3 miles a day for 4-5 days a week
Week #6 - Walk/run - 4 miles a day for 4-5 days a week

Note: week #3 is non-impact due to the possible number of strains/injuries that occur to legs (knees, shins, feet, hips) during the third week of beginning a walking or running program.

When you have shed off the layer of fats on the surface, it is time for the real game: Sculpturing The Dream Abs

Targeting The Regions

Our abdominal muscles consist of 3 major muscle groups and 4 distinct areas: the upper abs, lower abs, obliques and transverse abs.

Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability.
Any complete ab workout works all of these abdominal muscle groups. The following basic ab workouts consist of multiple exercises that target distinct areas of your abdomen, while at the same time works multiple muscle groups as well.

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How To Get And Stay Motivated

There are plenty of articles, books and blog posts on motivation that tell you how to become more motivated. Often, they give tips like „getting more sleep? and „introducing new habits slowly?.

These ideas are all useful to an extent but they ultimately fall short. If you struggle with motivation and can?t keep yourself focused on new tasks, then a tip like this isn?t going to transform your ability to focus overnight.

And if you struggle to motivate yourself, how are you expected to keep up the changes that lead to greater motivation? It?s something of a vicious circle don?t you think?

If you really want to see changes, then you need to look a little deeper. You need to focus on the actual neuroscience that underpins our ability to get and stay motivated. In this report, you?ll learn exactly how motivation actually works on a biologically level and more importantly, you?ll discover how you can manipulate that process to your own ends…

Introducing the Salience Network

What we?re interested in here is what neuroscientists and psychologists refer to as „attentional control? or „executive attention?. This describes the ability we have to direct our attention and hold it – the control we have over what we choose to focus on and what we choose to ignore.

So how does this work? It comes down to several frontal regions within the brain that control this function. Perhaps most notable is the anterior cingulate cortex which has been the result of a fair amount of research.

In fact though, attention is controlled by two separate networks of brain regions in the brain: areas that work together in order to get the desired result. Specifically, these networks are referred to as the „dorsal attention network? which includes brain regions that run along the top of the brain (dorsal means „top? in biology – hence „dorsal fin?) and the „ventral attention network? (which runs along the bottom).

Understanding these two different attention networks is key because they have different purposes that clue us in on how to get superior attention. The dorsal attention network is concerned with our intentional attention (bit of a tongue twister). In other words, when you decide that you want to focus on a book for a while, or you choose to check the time, you are using the dorsal network.

The ventral attention network meanwhile is used when our attention is directed beyond our control in a reflexive manner. In other words, when you hear a loud bang and you turn to look at it, that is your ventral attention network.

But your ventral attention network can also be distracted by a range of other biological clues. If you are hungry for instance, then your ventral attention network will begin to direct your attention toward getting food and if you are tired, then your ventral attention network will direct your attention that way.

So, if you?re trying to get work done and things keep stealing your attention away, then it is going to be hard for you to maintain your attention!

The next question we need to ask is how the brain knows what to pay attention to. The answer comes down to yet another neural network called the „salience network?. This network tells us what is important and what isn?t and it appears to be very closely connected to our ability to motivate ourselves.

In other words, those with the ability to tell their brain what is really important will be able to stay focussed on work, they?ll be able to run longer distances and they?re be able to stay intensely focussed during competition.

But if you weren?t born with a powerful salience network, then what can you do to fix the situation?

Taking Back Control

How does the salience network work? What does it deem as important?

The answer comes down to our evolutionary history. Every aspect of our psychology evolved the way it did in order to help us survive. Traits that proved conducive to our long-term survival would be passed on to our offspring and those that did not, would eventually die out.

Thus, the job of this network is to alert us to things that are important for our survival – which is based on biological signals from the body and our associations. If you see a lion, then your salience network will identify this as important, it will trigger the ventral attention network and this will direct your attention there.
The result will be that your parasympathetic nervous system kicks in and triggers a hormonal and neurochemical response: you?ll produce adrenaline, dopamine, cortisol and norepinephrine and these chemicals will raise the heartrate contract your muscles and narrow your attention to that one thing.

To a lesser extent, this happens if you?re hungry, too hot, too cold, or if you are stressed about something else whether that be debt, your relationship or anything else.

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Introduction

Leadership is a skill that everyone should develop and cultivate. Being a leader does not necessarily have to mean being a manager or a politician – it could also mean being a thought leader, or even just being a great parent. The ability to inspire, command and guide others is something that is incredibly valuable and that can help you to accomplish more and even raises your confidence and self-worth.

In this guide, we’re going to examine what it takes to be a leader by looking at some of the most important traits that history’s greatest exhibit. Every leader is different and part of your journey to becoming one is going to be discovering your own ‘leadership style’. With that said though, there are still definitely some common traits that you can develop and some lessons we can learn from influential figures from history. And what you’ll find is that in some ways, the most
important aspects of being a great leader are not what you would expect.

I hope this guide will change the way you approach leadership and thereby help you to drastically improve your own results.

1. A Great Leader Does Not Need to be Liked

Should a great leader be feared or liked?

The answer is that it doesn’t really matter. What’s most important is that you focus less on trying to be everyone’s friend and more on getting results.

Ultimately, a leader is someone who is trying to accomplish a goal by leverage the power of their team. If your goal is to increase turnover, then you are a good leader if you increase turnover. It doesn’t matter if you are liked along the way.

And sometimes you will have to make hard decisions or break bad news. You need to be willing to do that and not to concerned with how it makes you ‘look’. For example, if your superiors tell you that you and your team are going to need to work late, then you need to pass on that information and not make excuses. The temptation here is to complain along with your staff, to whine about how unfair it is and to make rude comments about the capabilities of your higher-ups.

All this does is to make you look unprofessional, to damage the enthusiasm of your team and to make everyone question the rules they’re being asked to follow.

This is one of the biggest problems with politics too. In order to get re-elected, a leader needs to make positive change in a short space of time so that the electorate can see the results.

The problem is that some projects only yield results over a long period of time and might even hurt the economy in the short term. Making those decisions would be political suicide and so our country is only ever putting out fires, never growing! This is something that a few famous leaders have managed to break away from. Arnold Schwarzenegger most recently discussed this and the value of being willing to make hard decisions.

You don’t have to be unpleasant, but be willing to let your reputation take the hit when it needs to!

2. A Great Leader Takes Responsibility

The reason you need to care less about how others see you, is that this then allows you to take responsibility. You might be passing on orders but for all intents and purposes those are still your orders. Own them and don’t apologize.

Likewise, when things go wrong because your team was working too slowly, you need to take the flack with your superiors and take responsibility. You were leading them, so if they didn’t get the work done, that’s your fault. Throwing your colleagues under the bus will again only make you seem weak and like someone who makes excuses!

What’s more important, is that by taking responsibility for targets not being met and mistakes being made, you are creating a safe ‘buffer’ for those beneath you. They know that they can make decisions and do what they think needs to be done and not worry about the possible repercussions. You’re probably getting paid more than them, so it’s your job to occasionally get shouted at!

This extends even further to taking responsibility for your own actions and decisions. Leaders make decisions quickly and with confidence and that’s not because they always have the answers, but because they’re willing to take the flack if their decisions prove to be wrong.

The worst thing you can do as a leader is to force your team to make hard decisions. Looking to politics for an example again, we can consider the recent decision of David Cameron (England’s ex-prime minister) to vote on whether or not the country should leave the EU.

This was a decision that most analysts agree the country was ill-equipped to make. In this case, politicians were letting the general public do their jobs for them and the consequences may prove to be devastating. Meanwhile, leader of the opposition at the time (Jeremy Corbyn) was famously non-committal in his views on the subject, losing much of his party to lose faith in him. This is in stark contrast with Nicola Sturgeon – who most would agree is a much stronger leader – who has made her views on Scotland leaving the UK very clear.

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Introduction

When considering cupping treatment, It is important that you comprehend exactly what cupping is and how it can help you.

Cupping is a natural treatment that uses pressurized glass or bamboo mugs to give a tender vacuum on your skin, which will help assuage torment, evacuate poisons, and numerous different things.

It is a conventional Chinese medication that has been utilized for a long time as a part of the past and is turning out to be more prominent nowadays.

Cupping treatment supporters trust that wet cupping expels destructive substances and poisons from the body to advance healing. These are sufficiently malleable to be moved from spot to put on the skin and produce a back rub like impact.

To help you comprehend who will truly profit by this treatment, the following things are a portion of the diverse wellbeing conditions that it will help with:

1. Cerebral pain - Many individuals feel migraines, however a high number of individuals experience them a considerable measure more. This treatment will help mitigate the torment from migraines and keep you from having them to a minimum.

2. Back Pain - Do you feel pain in your lower to center back? In the event that you do, then you will most likely profit by this treatment as the back is an integral part of the therapy process.

3. Aching Joints - Cupping will help to alleviate torment from your muscles and help them be more adaptable.

4. Rheumatic sicknesses - There are numerous individuals that experience the ill effects of this condition that have discovered this treatment extremely advantageous for them.

5. Sleeping disorders - If you discover yourself not having the capacity to rest, then this may be the response to helping you rest. Numerous individuals with a sleeping disorder have profited enormously from this treatment.

While there are many benefits to cupping, there are some things you will need to consider before you start cupping therapy.

The Side Effects

You could experience the following side effects:

Burns

Bruises

Mild Discomfort

Skin Infection

You may also experience markings. After a cupping session, you will have round marks on your skin (this is left by the cup). Most markings should vanish anywhere from a couple of days to a week.

Who Shouldn’t Use Cupping?

If you are pregnant, you may want to avoid this form of therapy and those individuals who have steel implants, such as pacemakers, insulin pumps, or computer implants should avoid this form of therapy. Also, those with severe bleeding disorders, including thrombocytopenia and those will allergic skin reactions should avoid cupping.

What’s Used

An extensive range of glasses continues to be found in the procedure today. The form of mug used furthermore depends upon the kind of illness to become treated.

The Type of Jars:

There are a large variety of jars, the ones used most common clinically are listed below:

Bamboo Cup: It is a cup made out of a joined section of bamboo that is 6 to 10 cm in length and 3 to 5 cm in diameter. The rim of the cup should smooth and polished prior to usage.

The advantages of a bamboo cup are its length, economical, easily-made, and durable. The disadvantages are its fragile structure, which can cause leakage when exposed to dry conditions for a long time. Apart from normal daily usage, a bamboo cup can also be used for drug-cupping by boiling it in a medicinal liquid.

Pottery Jar: This kind of cup is made from pottery. The body of the pottery cup has a large belly, a slightly smaller mouth and the bottom is shaped like a drum. The advantage of the pottery cup is its ability to create a strong suction. However, it is heavy and easily breakable.

Glass Cup: The glass cup is different from the pottery jar, as it comes in a variety of sizes. The glass cup is unique in that it is transparent, and skin reactions can be easily observed and controlled. On the downside, it is delicate, which can be easily broken.

Piston Air-Sucking Cup: The piston air-sucking cup is made out of transparent plastic with a piston inside. The suction is created by moving the piston upwards to draw air into the cup. This type of cup is convenient as well as providing strong suction. It is also difficult to break or damage it.