Month: June 2021

An SOS From The Ocean

For centuries, humans have relied on the oceans for resources and food… but even the deepest sea has its limits. This hour, TED speakers discuss how we can save our seas to save our planet. Guests include marine biologists Asha de Vos, Ayana Elizabeth Johnson, and Alasdair Harris, and oceanographer Sylvia Earle.

The Benefits of Mixed Martial Arts Training

The Benefits of Mixed Martial Arts Training

Mixed Martial Arts (MMA) is beyond self-defence and brutality and it can help you be in tune with your body and mind.

It has quickly removed its no-holds-barred image and has emerged as one of the world’s fastest growing sports.

Growing in popularity for many as a preferred choice of exercise, the benefits MMA can have for your mind and body are enormous. The hybrid combat sport many know it as incorporates techniques taken from boxing, wrestling, judo, jujitsu, karate, Muay Thai, and other disciplines.

The sport requires you to be observant and focused on your opponents and techniques while using your movements to advantage yourself.

The benefits of MMA go unnoticed, which stems from a lot of misinformation surrounding the sport. While there is common misconceptions around MMA, more education and a new following by “weekend warriors” are starting to highlight the significance of the sport for training and how helpful it can be towards day-to-day life .

The health benefits

There are many benefits of MMA, both physically and mentally – it’s a great way to get in shape and improve how we feel.

Improves cardiovascular health:

MMA is a great way to stay healthy and is rewarding to all age groups and skill levels. A significant benefit of martial arts is its increase in cardiovascular health. It’s a fantastic cardio workout and is effective in preventing various chronic diseases such as cardiovascular disease, hypertension, diabetes, obesity, and depression.

MMA is one of the best workouts when it comes to fat or weight loss. It’s an intense cardiovascular activity, similar to a HIIT style workout. HIIT workouts are intense bursts of high-intensity exercise, followed by varied periods of low intensity active rest or complete rest. Most MMA classes are structured to be short but sweet, resulting in maximum results for fat burning.

Improves strength:

It’s a total body workout, combining strength with cardio together. MMA improves various structural muscles, based from the movements of punching, kicking, grappling, and wrestling. The nature of MMA includes a lot of core muscles and muscles that regularly are neglected inside a gym.

Improves confidence:

With physical transformation at the forefront of MMA classes, improved confidence and self-esteem is as well. By working out together, you enhance your interpersonal skills, and gain the confidence to test your techniques and movements against one another in sessions. This equips you with real-life self-defence skills while empowering you with the confidence to take up challenges in life.

Reduces stress and improved concertation:

Stress happens to all of us at some point during our lives. The good news is exercise is one of the best forms of stress relief.

MMA will give you an endorphin boost that will positively affect your brain and body to feel amazing. The true purpose of any martial art is to be both a physical and mental warrior. This will train all of your coping mechanics against stress such as decision making, fear, confidence, and anger, and will also make you feel good while doing it!

Everybody knows the practical importance of self-defence, however, most disregard the improvement it can have with peoples self-steam.

Hear from a professional:

Exercise Right had the pleasure to speak with Accredited Sports Scientist (Level 2), Paulo Barroso.

Paulo is the founder of Solid Sports and has been working for 25 years in the health and sports environment, experienced in Sports Coaching, Sports Science and Exercise Physiology.

His impressive career has worked with high-performance swimmers, and teams and individuals in a variety of other sports including fighting, motorcycle racing, triathlon, hockey, skateboarding, surfing, and sailing, among others.

Paulo discusses the benefits of Mixed Martial Arts and the impact it can have on people’s lives.

In your opinion, why should more people try MMA training? 

MMA training has enormous benefits not only in the physical aspect but physiological and psychological:

    • Martial Arts emphasises mental and physical connection
    • Requires different energy systems activation
    • Teaches the importance of energy and recovery systems management
    • Develop strength, power and endurance
    • Dynamic and Fun
What type of training is involved? 

Technical and tactical specificity of different martial arts, such as Boxing, Grappling, Maui Thai and Jiu-Jitsu, to name a few:

    • Different positions and situations are trained to recreate a fight environment.
    • Training and enhancement of the correct technique (attack, scape or defence) must be close to perfection to be applied in an MMA scenario.
    • On the Strength and Conditioning side, you have developed different training systems that have to be prepared and planned according to the level, goals and schedule of each athlete.
      • Professional athletes have a periodisation and a training camp for each fight. It can vary according to the opponent, location and martial arts background, etc.
    • Periodisation and sessions are prepared to develop endurance, strength development, anaerobic and clearance systems improvement and also power development in different phases of training in order to get ready for a fight.
    • Talking about fitness, MMA classes are more and more common nowadays because of the high calories consumption, cardio and strength improvement, power development, all of this a ludic alternative to get fit.
What are the associated benefits to training (as an athlete or weekend warrior)?

The benefits for athletes are the same benefits of any other high-performance sports: improve all physiological systems, strength and power development, and psychological aspects:

    • Endurance improvement
    • Anaerobic System optimisation
    • Strength improvement
    • Power development
    • Optimise recovery
    • Anxiety control, among others

For the Weekend Warrior, as mentioned before, this is a terrific exercise alternative:

    • Ludic
    • Raise body awareness
    • Anxiety control
    • Improves self-esteem
    • Self-defence
How well can it improve someone’s mental well-being as well?
    • MMA has been used to improve PTSD and anxiety of veterans and first responders
    • Improves social integration among members
    • Used as a place to release daily tension
    • Improves psychological aspects – anxiety control, resilience, self-trust

Using the chess analogy, you have to learn different ways of attack and defence and also to learn how to read your opponent’s next move. You don’t have to know only how to submit or KO in a fight – you have to learn how to manage your energy to go for it or to be able to go to the distance if necessary.


Injuries – such as any other sport, bad management on the periodisation, intensity zones, and strength and conditioning could lead to overtraining outcomes. The fact of involving two persons trying to move around, control, submit, or knock the opponent down, injuries is part of the risk involved in MMA.

Prejudice – The image of professional MMA fights may lead people to think that MMA training could be like that. However, you can find MMA training a great alternative to get fit with all physiological benefits pretty much anywhere in the world.


Martial arts can definitely help you with health and fitness. Along with a full-body workout that enhances endurance and strength, and your focus and concentration is also improved.

If you haven’t joined MMA yet, now is the time to get some motivation and start!


Want some additional help to improving your training and performance, your local accredited exercise professional can help.

They will be able to prescribe safe and effective exercises that are tailored to your specific needs. They will also help you to set realistic goals and stay motivated.

The Nike Run Club gives you the guidance, inspiration and innovation you need to become a better athlete. Join Nike Run Club to reach your goals and have fun along the way. Download to get started. 

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We have partnered with Nike Australia Pty Ltd for this article series.

The views expressed in this article, unless otherwise cited, are exclusively those of the author, Exercise & Sports Science Australia (ESSA). ESSA is a professional organisation committed to establishing, promoting and defending the career paths of tertiary trained exercise and sports science practitioners.

Nike had no role in the collection, analysis, or interpretation of data or research or the writing of this article.

Healthy Crush or an Unhealthy Infatuation? That Is the Question!

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46 Highly Successful Women Quotes about Success and Life

Successful Women Quotes

Here is a collection of successful women quotes on success, life and other topics. Read the quotes, get inspired by them, and strive to implement their wisdom in your life.

If you strive for greatness and for success, you can be successful too, and reach high and far.

The following empowering women quotes inspire in difficult times and when facing problems, and pave the way to your success.

Successful Women Quotes

“What you focus on expands, and when you focus on the goodness in your life, you create more of it.” – Oprah Winfrey

Changing Attitude - Eleanor Roosevelt

“You can often change your circumstances by changing your attitude.” – Eleanor Roosevelt

“I never dreamed about success. I worked for it.” – Estee Lauder

“Women are the largest untapped reservoir of talent in the world.” – Hilary Clinton

“Vulnerability is not about winning or losing. It’s having the courage to show up even when you can’t control the outcome.”Brené Brown

Michelle Obama Quote

“Just do what works for you, because there will always be someone who thinks differently.” – Michelle Obama

“A strong woman is a woman determined to do something others are determined not be done.” – Marge Piercy

“Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” – Anne Sweeny

“You never lose by loving. You always lose by holding back.” – Barbara De Angelis

“I’m fearless, I don’t complain. Even when horrible things happen to me, I go on.” – Sofia Vergara

“You have to do what you dream of doing, even while you’re afraid.” – Arianna Huffington

“Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different.” – Indra Nooyi

“When one door closes, another opens. But we often look so regretfully upon the closed door that we don’t see the one that has opened for us.”Helen Keller

“I don’t want to make money. I just want to be wonderful.” – Marilyn Monroe

Ask for What You Want

“Ask for what you want and be prepared to get it!” – Maya Angelou

“I believe that tomorrow is another day and I believe in miracles.” – Audrey Hepburn

“The most effective way to do it, is to do it.” – Amelia Earhart.

“I always believed that one woman’s success can only help another woman’s success.” – Gloria Vanderbilt

“Don’t let anyone rob you of your imagination, your creativity, or your curiosity. It’s your place in the world; it’s your life.” – Dr. Mae Jemison

“I alone cannot change the world, but I can cast a stone across the waters to create many ripples.” – Mother Teresa

“I think the key is for women not to set any limits.” – Martina Navratilova

More Powerful Women and Successful Women Quotes

“Not taking failures personally allows us to recover — and even to thrive.” – Sheryl Sandberg

“You get what you give. What you put into things is what you get out of them.” – Jeniffer Lopez

“Success is most often achieved by those who don’t know that failure is inevitable.”Coco Chanel

“A lot of people are afraid to say what they want. That’s why they don’t get what they want.” – Madonna

“Destiny is a name often given in retrospect to choices that had dramatic consequences.” – J. K. Rowling

“Happiness is the gradual realization of a worthy ideal or goal.” – Florence Nightingale

“When you’re building a business, you’re either all in, or you’re not.” – Barbara Corcoran

“The most common way people give up their power is by thinking they don’t have any.” – Alice Walker

Be Yourself Taylor Swift

“Just be yourself, there is no one better.” – Taylor Swift

“We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes—understanding that failure is not the opposite of success, it’s part of success.” – Arianna Huffington

“Confidence. If you have it, you can make anything look good.” – Diane von Furstenberg

“Don’t be intimidated by what you don’t know. That can be your greatest strength and ensure that you do things differently from everyone else.” – Sara Blakely

“Never give up, for that is just the place and time that the tide will turn.” – Harriet Beecher Stowe

“If your actions create a legacy that inspires others to dream more, learn more, do more and become more, then, you are an excellent leader.” – Dolly Parton

We must believe that we are gifted for something and that this thing must be attained.” — Marie Curie

“A woman is the full circle. Within her is the power to create, nurture and transform.” – Diane Mariechild

“Strong women don’t play the victim. Don’t make themselves look pitiful and don’t point fingers. They stand and they deal.” – Mandy Hale

“Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you.” – Heidi Johnson

“Whatever you want in life, other people are going to want it too. Believe in yourself enough to accept the idea that you have an equal right to it.” – Diane Sawyer

“Any woman who understands the problems of running a home will be nearer to understanding the problems of running a country.” – Margaret Thatcher

“It took me quite a long time to develop a voice, and now that I have it, I am not going to be silent.” – Madeleine Albright

“If you don’t live your life, then who will?” – Rihanna

“We need to reshape our own perception of how we view ourselves. We have to step up as women and take the lead.” – Beyonce

“You know, you do need mentors, but in the end, you really just need to believe in yourself.” – Diana Ross

“Some women choose to follow men, and some choose to follow their dreams. If you’re wondering which way to go, remember that your career will never wake up and tell you that it doesn’t love you anymore.” – Lady Gaga

“You can waste your lives drawing lines. Or you can live your life crossing them.” – Shonda Rhimes

Successful Women Quotes

Quotes Directory >> Successful Women Quotes

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How to Become Your Own Hero and Why You Should

Heroes can play a role in the development of your character from a tender age. We tend to look up to heroes as supreme examples of the greatness that is inherently possible in human beings. Heroes influence and shape the lives of everyone they touch.

Sometimes a hero can be one of your own family members, such as a virtuous parent or sibling.

Other times a hero can be a celebrity, such as a famous sports figure who seems to defy the laws of gravity, or someone who uses fortune to do good in the world. Heroes can even come from fictional stories or movies, such as Superman, or Wonder Woman.

The function of a hero remains the same, regardless of the hero being real or fictional. That function is to provide you with the inspiration to overcome your adversities and achieve what you know is right and good.

Superheroes exemplify great power, strength, courage, and ability. Beautiful heroes exemplify stunning physical beauty and alluring qualities. Genius heroes exemplify startling brilliance, foresight, and mind power.

The specific heroic traits that you admire are a personal choice. Having a hero is a natural and healthy part of conscious life.

Examples of childhood heroes are Batman and Robin, the Six Million Dollar Man, and Superwoman. Examples of adult heroes are James Bond, Michael Jordan, and Laura Croft. Having a hero or several heroes can be a source of inspiration, fun, and excitement.

Heroes can have a positive impact on character development because often people strive to cultivate those traits or virtues that are most desirable in a hero.

The problem with looking to heroes for solutions is that it also supports an upside-down world within a command and control parading that exists both within a patriarchy or matriarchy. Meaning, we give life to the idea that someone has the power to make things better, other than ourselves.

Under the command and control way of doing things, every person on planet Earth lives within the closed boundaries of an upside-down world that enables nefarious behaviors and keeps humanity co-dependent.

We live in a time where people are at odds with each other over beliefs, and standards of living. All sides looking for the hero to introduce change and make us whole. Sadly, this is just the evolution of a command and control paradigm that instills co-dependence to someone on top, instead of interdependence based on equivalency.

The problem isn’t which political party you belong to, which religion you practice, the color of your skin, or your socioeconomic status. The problem is the narrative that continuously tells us we need someone to save us. That’s religion’s narrative, and politics narrative too, both systems support command and control paradigms that no longer serve us as people.

To achieve true equivalence and radical respect, an entire population shift needs to take place from today’s irrational “save me” way of being, to a rational world, where the only hero in the narrative is yourself.

We are already experiencing a worldwide shift from dependence to independence. More and more people are working on a freelance basis and seeking ways to be their own source of income, instead of working for an organization.

No one likes the command and control paradigm, except for those on the top, and I am pretty sure they are not happy either having to constantly be the hero everyone depends on, and in some cases having to play the villain when things get difficult.

“We need to evolve to loving interdependence based on equivalence.”

This will support the need for more human dignity between each other, and set us all free. That’s a path towards mutual radical respect.

Be the Hero

Photo by Pixabay.

Does becoming your own hero sound like a radical idea? Maybe it is, but it is not mystical, and it’s not based on hoping someone else will do what’s necessary to make life better for you.

With a few simple techniques you can esteem your own person as much or more than the superheroes.

To become your own hero, you need accurate self-knowledge. By fully understanding yourself and knowing who you are, you are on an unshakable foundation. Doing an assessment of your character will reveal your positive and negative traits. By negative, I mean those traits you wish to improve or break free from.

In life coaching we use many tools to see what strengths and weaknesses someone seeking to gain new perspectives might have. The goal is to identify what to focus on to achieve your intended growth.

For the sake of simplicity here is an easy way to do a self-assessment:

List your traits on paper and do a side-by-side comparison of both your strengths and weaknesses. You will see your character development up to this point in your life. You can see what traits you need to develop to strengthen your character. After you’ve done that, begin to identify your core competence, and then develop a character development plan of the superhero you want to strive to become.

One way to be able to see into the future you, is to imagine you went to sleep one night, and when you woke up you possessed all the skills, and characteristics of your perfect self. What would those skills and characteristics be? Write them down.

The importance of self-awareness enables you to choose the direction you want to grow toward. You can then predict how your character will evolve in the coming years, as you make attainable commitments to improve yourself.

Self-awareness coupled with a smart plan of accountable action, will allow you to shape yourself in the image of your ideal hero.

You can use your projected character development as your own hero. That hero is the future you. That hero can provide you as much or more inspiration as any other childhood or adult hero.

By projecting yourself as that future hero, you create a situation you control. You decide which traits you want to develop, and you create an image of yourself already possessing such traits.

That image, regardless how far into the future they might be, becomes your source of inspiration. That image becomes your hero. And that hero is you, albeit in the future.

By becoming your own hero, everything you do works toward your own success. You put yourself in firm control of your own personal growth and character development.

As you focus on moving towards becoming your own here, you are no longer an outer-directed person; you become inner-directed, self-aware, and centered on values that matter to you most.

The combination of being in control of your own character development and being inner-directed leads to genuine self-respect, self-esteem, self-confidence, and self-realization.

You become happy to be alive when you become your own hero, and you work for your own success. This day-to-day happiness is the fuel that will enable you to be free and to lead a fulfilling life.

Can you imagine a world where everyone was working towards becoming their own hero?

Rather than being codependent on one hero, we would have an interdependent world of billions of self-made heroes based on equivalence and radical mutual respect and purpose.

*Originally published at 

Tullio Siragusa is an expert level Certified Life Coach, a pioneer of disruptive technologies, an emotional intelligence (EQ) thought leader, futurist, speaker, and author. For the past 30 years, Tullio has built world class leadership teams in technology companies and startups. Tullio currently serves as Chief Strategy Officer at Nearsoft, he co-produces and hosts DojoLIVE! a platform that gives voice to emerging technology luminaries. He also hosts Rant & Grow, an entertaining and heart-centered reality podcast where each episode explores people’s personal blockages and how to powerfully move forward with careers, relationships, and self-realization by developing healthy habits. As a founding member of Radical, a social justice movement, Tullio is a strong supporter of human-dignity in all aspects of life, including freedom in the workplace.

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