5 Quick And Healthy Exercises For Busy People



Exercise is important for a healthy lifestyle but sometimes we can be too busy to fit in a full workout at the gym. So what you need is short exercises that allow you to reap as many benefits as possible. Try these 5 quick and effective exercises that can be done once you’re home from work or almost anywhere to make sure you fit in a mini-workout at your convenience.

1. Planks


image via skinnynaturally.org

Planks are the perfect way to strengthen your core and they’re a great exercise as it engages a lot of different muscles making it a great all-round move if you have limited time. If you’re not used to planks then you may find them challenging but try to add a few seconds each time to build up your strength and core muscles.

2. Squats


image via fitneass.com

If you’re sitting down for long periods then squats are perfect for using the muscles we tend to neglect. It really targets the legs, butt and stomach making this a really effective workout when you have little time. This exercise also benefits your knees and strengthens the muscles around them, protecting them from damage.

3. Wall Sits


image via fitness.stackexchange.com

Wall sits are great because you can do them anywhere taking away the need to set up exercise equipment. This works your leg muscles and core making it a perfect exercise to strengthen and tone. Up the amount you can do everyday to challenge yourself or hold something heavy to add extra resistance to it. This only takes minutes but you reap a huge amount of benefits.

4. Chair Dips


image via womenshealthandfitness.com.au

If you want a quick and effective workout for your arms then chair dips are really easy and convenient to do. All you need is a sturdy chair and a few dips will work your triceps and target the flabby area at the back of the arms. Try extending your legs to vary the intensity of the exercise and a rep of 10 x3 can be achieved in under a few minutes.

5. Lunges


image via womenshealthmag.com


Lunges engage the quadriceps, glutes, hamstrings, calves and core making this a great targeted workout. Try different lunge variations and mix it up with weights to give it extra intensity. This short and easy exercise will tone and flex your muscles giving you a quick yet effective workout.Featured photo credit: Amanda Mills via freestockphotos.biz

Source: Life Hack

5 Ways to Increase Your Motivation to Work on Mondays



Regardless if you are a student, an employee or running your own business, it is a problem to keep motivations up during Mondays. Most of us look forward on seeing the weekend. Though weekends can be relaxing, it is the work we accomplish during weekdays that pay our bills and take us closer to our goals.

What we also don’t realize is the fact that Mondays can kick start a beautiful week. It can keep the entire week’s productivity up as it offers momentum for the rest of the workweek. So how do we increase our motivation to work on Mondays? Here are five things that you need to remember.

1. Sleep early on Sunday.

One of the things that can get you excited to work on a Monday is by having sufficient rest during the weekends. A long slumber is a must especially on a weekend. To give you that jolt of energy on Monday, it is a must to complete at least 9 hours of sleep on a Sunday. This makes a huge difference especially waking up. You will be well rested excited to get moving on a Monday.

2. Prepare your schedule ahead.

A lot of us have no idea what to do on a Monday. In fact, a lot of individuals simply figure out what to do for the entire week once the nine-to-five work starts on that day. One sure way to increase our motivation to work on Mondays is by planning the schedule for the entire workweek during the weekends.

How does it motivate you to work on a Monday? It simply reminds you that there’s work to be done and you already need to get up.

3. Identify reasons why you are unmotivated to work.

Have you experienced feeling unmotivated to perform at work, not only on a Monday, but also on other days of the week? If so, you might as well identify the reason why. Is it a negative work environment that stops you from being productive during Mondays? Or perhaps, you are already experiencing burnout at work?

Once you have identified the problem, try finding a solution for it. For instance, if you are already experiencing burnout from work, why not ask for a vacation? Or, you can also try a new hobby after work to keep stress to a minimum.

4. Detox from work during the weekend.

It is frustrating when you don’t get enough rest from your weekend. This is why you see people too tired to work on a Monday.

One of the reasons why you don’t recover from a stressful work week is because you don’t necessarily switch off from work. Instead, you still read emails and other things that are basically work related. Having personal time makes perfect sense especially for someone who is always busy at work. By switching off from work, you will feel more motivated to work on a Monday.

5. Find the right attire for work.

Ever wondered why corporate jobs require employees to dress formally? It has been proven that people change their attitudes depending on what they dress. This is why you notice people to talk and walk differently when they wear something formal.

One simple and effective way to increase our motivation to work on Mondays is simply by choosing the right clothes that make us feel good. On a Monday, why not choose your favorite outfit that gives you a sharp look?


Mondays always seem like the hardest day at work. What we don’t realize is that it is only a perception. You can always find reasons to work hard at any given time of the day. With these simple tips, hopefully, your Mondays will also be better.

Set a goal for yourself

“At work I’ll always stay focused and think of what to improve.”

Add To My Goal

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Source: Life Hack


All work & no play

As you might already know, CMB works with the advice “All work and no play makes Jack a dull boy”, which we’ve made our principle. And that’s one of the reasons we’re a dynamic leadership blog – we give leadership materials and relaxation materials too (we balance).

So, this weekend, we have awesome movies for you.

#HappyViewing #WatchToLearn #relax #enjoy #share


The most common reason for participants failing their New Years’ Resolutions was setting themselves unrealistic goals (35%), while 33% didn’t keep track of their progress and a further 23% forgot about it. About one in 10 respondents claimed they made too many resolutions.

A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail, despite the fact that 52% of the study’s participants were confident of success at the beginning. Men achieved their goal 22% more often when they engaged in goal setting, (a system where small measurable goals are being set; such as, a pound a week, instead of saying “lose weight”), while women succeeded 10% more when they made their goals public and got support from their friends.

Source: Wikepedia

You too can achieve your resolutions, goals, plans etc. Don’t give up! You can share your resolution(s) for the year or month with us by dropping it/them in the comment box. Or send a mail to info@championsmeal.com (it’s not necessary to go into much details). On seeing your comment, we will contact you via email. We will love to hear from you.


As we promised on Friday, we have saved the best movie for the last. Check it out. Happy viewing.

Easter Christian movies 2016


Release Date:February 19, 2016
Rating: PG-13
Plot: After the Resurrection of Jesus Christ, Clavius, a non-believer and a Roman Centurion, is required to investigate the rumors about a risen Messiah. During his mission to unfold the mystery of the Resurrection, he finds that he is facing with more questions.
Early Review: Just another piece of new 2016 Christian movies for Easter? Not exactly. Taken in the point of view of a non-believer, Risen delivers something different, something that whether you believe in Jesus or not, will want to see it.

Sources: macxdvd.com & YouTube


Latest Easter Christian movies free download list

The Young Messiah (aka: Christ The Lord)

Release Date:March 11, 2016
Rating: PG-13
Plot: Based on Anne Rice’s novel Christ the Lord: Out of Egypt, the movie tells a story about how the young Jesus, at the age of 7, starts to learn his special capabilities and struggles to grasp the holy purpose of his life.
Early Review: Focus Features is releasing another Christian movie during 2016 Easter season on March 23, 2016. This Christian Easter movie starts with the unexplored moment of Jesus before the resurrection from a fresh new angle. It will be one of the most uplifting latest Christian movies 2016 for kids/whole family on the Easter.

Religious Christian movies 2016 Easter

God’s Not Dead 2

Release Date: April 1, 2016
Rating: N/A, recommended for ages 7 and up
Plot: God’s Not Dead 2 centers on a Christian teacher who is at risk of losing her job and is forced before a judge for answering a student’s question about Jesus.
Early Review: the 2014 God’s Not Dead is one of the biggest faith-drive box office hits, and its sequel “God’s Not Dead 2” is hitting theaters on 2016 Easter. This Christian movie, with many famous faces, is likely another great piece of faith-centered entertainment aiming at sharing some great messages of Christ.

Sources: macxdvd.com & YouTube


In case you’re wondering “What’s Easter about?” and “Why is it celebrated”. Feed your curiosity, read the article below. Enjoy.

Easter,[nb 1] also called Pasch[nb 2] or Resurrection Sunday,[nb 3] is a festival and holiday celebrating the resurrection ofJesus Christ from the dead, described in the New Testament as having occurred on the third day of his burial after his crucifixion byRomans at Calvaryc. 30 AD.[5][6] It is the culmination of the Passion of Christ, preceded by Lent (or Great Lent), a forty-day period offasting, prayer, and penance.

The week before Easter is called Holy Week, and it contains the days of the Easter Triduum, including Maundy Thursday, commemorating the Maundy and Last Supper,[7][8] as well as Good Friday, commemorating the crucifixion and death of Jesus.[9] In western Christianity, Eastertide, the Easter Season, begins on Easter Sunday and lasts seven weeks, ending with the coming of the fiftieth day, Pentecost Sunday. In Orthodoxy, the season of Pascha begins on Pascha and ends with the coming of the fortieth day, the Feast of the Ascension.

Easter and the holidays that are related to it are moveable feasts which do not fall on a fixed date in the Gregorian or Juliancalendars which follow only the cycle of the sun; rather, its date is determined on a lunisolar calendar similar to the Hebrew calendar. The First Council of Nicaea (325) established two rules, independence of the Jewish calendar and worldwide uniformity, which were the only rules for Easter explicitly laid down by the council. No details for the computation were specified; these were worked out in practice, a process that took centuries and generated a number of controversies. It has come to be the first Sunday after theecclesiastical full moon that occurs on or soonest after 21 March,[10] but calculations vary in East and West. Details of this complicated computation are found below in the section Date.

Easter is linked to the Jewish Passover by much of its symbolism, as well as by its position in the calendar. In many languages, the words for “Easter” and “Passover” are identical or very similar.[11]Easter customs vary across the Christian world, and includesunrise services, exclaiming the Paschal greeting, clipping the church,[12] and decorating Easter eggs, a symbol of the empty tomb.[13][14][15] The Easter lily, a symbol of the resurrection,[16][17] traditionally decorates the chancel area of churches on this day and for the rest of Eastertide.[18] Additional customs that have become associated with Easter and are observed by both Christians and some non-Christians include egg hunting, the Easter Bunny, and Easter parades.[19][20][21] There are also various traditionalEaster foods that vary regionally.

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Source: Wikipedia

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