This beach was also bizarre because the waves broke exactly like how they do in Malibu, California and it was called Playa Malibú. None of the other beaches I visited were breaking this way so it was like… a super accurate name.
Hey everyone, it’s time for something a little different. This blog post is finance-related because that’s what I’m feeling to produce right now. For those that don’t know me personally, you may be surprised to know that my first college degree was a Bachelors in Business Finance with emphasis on Financial services. I worked for many years as a financial advisor, health & life insurance agent and loan officer until the 2007-2008 World Financial Crisis effectively put me out of a job. That situation ultimately made me venture out other fields but looking back, it was clear it was a blessing in disguise because that education has stayed with me the entire time.
Unfortunately in the United States, we are often not taught a single thing about managing our finances during the usual K-12 education. We are taught the sciences, math, language and so on but almost nothing in regards to financial education. As a result, everyone seems to get into debt, even if they have good income! So now I will be sharing some tricks that may help you better manage your debt.
First, stop feeling shame or avoiding the topic!
Whenever someone is in credit card debt, they might feel shame or guilt about their finances. It’s actually pretty common to ignore or avoid the topic entirely because it makes them depressed. Well, you need to put yourself in a position of power and get in control and take life by the reigns! Next time the bills come don’t just put them by the wayside. Look at them. Face them. Come to terms with them.
Next, find out what the balance is for every credit card and what the APR interest rate is for each of them.
I want you to make a list of every credit card and loan that you have a balance on. Find out how much is owed and find out what the interest rate is for each of them. Either call them or login on the website and get that information.
Put that info in this spreadsheet I have created for this purpose
- I created a Google Sheet to help you organize your debt and sort out which ones you should prioritize paying off.
- Save a copy for your own self by going to File -> Make a Copy…
- With your own copy saved in Google Sheets, you could edit it however way you want. Add rows, delete rows, do whatever you need to customize it.
- You’re basically going to list all the credit cards and loans you have. Put the name, balance and interest rate for each. And then sort it by the interest rate (column C).
- Now, it will be extremely clear which one has the most interest rate and what the balances total up to.
- Prioritize making the biggest payment you can to the card with the highest interest rate. Never make only the minimum payment for the ones with the highest interest rate. You’ll never get ahead. They purposely make the minimum payment low and the interest rate high so that you can’t pay it off for decades.
- Collect 0% interest-free offers that come by mail and apply for the best ones. They start sending these out before the holidays quite often. Figure out which one is offering 0% for the longest term and for the lowest fee. They usually charge 3% balance transfer fee. If they charge 5%, that’s a bit too high. (But, you might be able to call them and ask them to lower it to 3% if the deal is good.)
For example: If you have $6000 in credit card debt with an average 22% interest rate… and you apply to one of these 0% intro offers and get approved for $6000, you will have a 3% fee tacked onto it. So 3% of 6000 would be $180 so it would be $6180 that you’ll owe. This is far better than paying $6000 with 22% interest! This way, you could pay it off without feeling like you can never catch up!
ProTip: If you have a late fee, even if it was months ago… always, always, ALWAYS call them and ask them to reverse the fee.
You won’t believe how easy it is to do this sometimes… You call the credit card company and the automated system will ask, “What are you calling about?” and you say “Reverse a late fee.” Sometimes the system will automatically do it for you without even needing to speak to a human being. This has worked for me at least a couple times in the past couple years! And if you need to speak to a person and they ask you why was your fee late, don’t go into detail.. .just say something very short and reasonable: I was traveling and I had lost my wallet. It never hurts to ask. The worst that could happen is they say no. A penny saved is more than a penny earned. (Oh and they won’t reverse it if you haven’t made the payment for the current month, so do that first.)
Call them and tell them you want the interest rate to be lower
Another thing you could do is to call them and ask them to lower the interest rate because you have a card that’s lower than that. You never know whether they will actually be able to do that until you ask. This one is less likely to work if your credit isn’t good, but again, it never hurts to ask.
With a set plan, you will feel empowered and take control of your finances, rather than letting them rule you! It’s not easy getting out of debt, but you have to start somewhere! And last but not least, close these credit card accounts. When you cut yourself off from them, you won’t have the ability to rack up the debt. Failing to plan = planning to fail. So take the time to plan and create a strategy! “A penny saved is a penny earned” is one of the most important things to keep in mind, otherwise your hard earned money is going down the drain to these sheisty companies.
What is this routine and who is it for?
This training routine is focused largely on increasing strength and muscle mass (aka muscular hypertrophy). If I had to sum up the routine in one fell swoop I would say it is a hypertrophy routine meant for intermediate to advanced trainees who like to train using mostly bodyweight-exercises. It utilizes a periodization-scheme where the intensity and target rep ranges vary per workout day so on one day you may be doing weighted calisthenics while on others you won’t. If someone wants significantly improved strength with the aesthetics that reflect that ability, this is one of the best routines I’ve come up with.
Here’s a video that explains the outline of this program!
Who is this routine NOT for?
- This routine is NOT intended for beginners. You should already be familiar with bodyweight exercises and have a good base of strength to begin with. (You should be able to do 5 pull-ups and dips minimum).
- If you do not have that base level of strength (or are not familiar with bodyweight exercises), I suggest you do this free routine on /r/bodyweightfitness that’s done 3x a week. It’s a solid template that will increase your strength using bodyweight exercises that’s perfect for beginners.
- This routine is also not appropriate for beginners because the programming is more complex than necessary.
- So if you already enjoy calisthenics or bodyweight-fitness and want to focus on getting stronger and bigger, this might be the plan for you!
Isn’t gaining muscle mass bad for bodyweight exercises because you get heavier?
Many bodyweight-fitness folks feel afraid of gaining muscle out of fear that they will become too big or too heavy and that this will hinder their ability to perform, but that cannot be further from the truth. If you gain muscle mass without gaining excess fat, your absolute and relative strength will only increase, which is all that matters! So don’t be afraid of gaining muscle. There’s a limit to how much force a muscle can produce through the nervous system before the muscle needs to be larger. In other words, there is a limit to how strong you could get without increasing muscle mass. Gaining muscle mass comes with the territory of being strong. A larger muscle is almost always a stronger muscle. Do not be afraid of becoming STRONG.
What kind of results have you seen with this routine?
About twice a year, I stick to this routine for 12 weeks to further advance my strength. It never fails to work wonderfully. The gains are extremely apparent and the efficiency is great. Personally, my focus is not on getting bigger and the only reason I do this program is because it makes me stronger. The better aesthetics are only a great side-effect of this training. The other benefit of this routine is that there are no exercises that tax the connective tissues such as straight-arm exercises or muscle ups.
How long does this take?
- This is meant to be done 3x a week and takes about an hour to hour and a half depending on the day.
- Changes in strength levels will be noticed every week.
- Significant changes to body composition will be noticed in as little as 4 weeks and definitely by 8-12 weeks time, especially if one is eating enough!
How does this differ from your other bodyweight-training routines?
This routine is laser-focused on maximal strength & hypertrophy gains and doesn’t have any focus on honing in skills. My other routines tend to have a mix of both strength and skill-training related to gymnastics. (However, the beauty of this program is that if you go back to try out skills that you couldn’t do due to a lack of strength, you will find yourself much better at them after a couple months.)
This routine utilizes a concept known as “Daily Undulating Periodization” which basically means: You do similar exercises on each workout day, but you do a variation (either a progression or regression) that allows you to vary the intensity to target a different rep range. This allows you to target different rep ranges and reap the benefits of each. This actually makes it a super fun program in a completely different way because you’ll actually end up doing a big variety of different exercises throughout the week.
I have created this comparison chart to help:
Basically, if someone wants improved aesthetics or is into serious bodybuilding or simply wants to get as strong as possible, this is one of the best routines I’ve come up with that still utilizes bodyweight exercises. If you’re not a rank beginner, this might be just the ticket for you.
What equipment is required?
This is a hybrid, weighted-calisthenics routine that merges the use of bodyweight exercises (pull ups, dips, rows, push ups) with weights for maximum efficiency so you don’t need tons of stuff, but this is what I recommend:
- Pullup Bar and/or Rings: At the very least you will need a pullup bar. If you have a pair of gymnastics rings and a place to hang them, that’s even better as rings are highly useful for a multitude of exercises and their adjustability is perfect for this routine.
- Weights: For one of the workout days, you might need some weight such as dumbbells (preferably an adjustable db if you workout at home and don’t want multiple ones if space is an issue).
- If you do not have dumbbells or plates, you could use a sturdy bag or sandbag filled with dirt/sand that works quite well.
- You can also use a dip belt in combination with plates, if you have those. Or just giant water bottles.
- Thick Band: Bands of significant resistance may be necessary for one of the days as well. It will be used as assistance on the higher volume / lower intensity day.
Support is available
If you have a question, having trouble with something or just aren’t sure if your form is correct, I encourage you to leave a comment and post a “form-check” video of yourself. Comments are enabled on all the pages so you could provide feedback and we could improve the routine together and I could help you at the same time. If you’re a redditor, feel free to post questions at /r/antranik as well.
Money back guarantee
If you don’t like it for any reason, you could always contact me and ask for your money back. No questions asked and no risk to you.
Recap of all the benefits
- Thorough warm up
- Gain extreme upper body strength AND mass
- Tried and true progressions
- Tested on real, live people!
- Photo & video resources
- Money back guarantee
- Updated regularly
- Personal support
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So, with just a one-time payment of only $49.95 USD, you get lifetime access! I also offer a 100% risk-free money back guarantee. Just contact me and I will refund you with no questions asked so there is no risk to you.
Note: You don’t need a PayPal account to buy this! When you click “Get Access” button and the PayPal login appears, click “Pay with Debit or Credit Card” below it. 😉
Hello everybody. Normally I write about health and fitness but I’ve been in the crypto-space for the past several months and have a lot of information I want to share with people and this is one of them. So here is all about how to take your BNB coins off the exchange. Why? Well, let’s read this quote below.
There are 2 kinds of exchanges:
Ones that have been hacked and ones that will be hacked.
~ Andreas Antonopolous
As much as I love Binance, they are no exception to the fact that they can be hacked. One of the cardinal rules of crypto is to not store a vast majority of your coins on an exchange. For this reason, I have made this tutorial on how to store your BNB coin off the exchange for greater peace of mind. It also prevents you from making hasty decisions (like panic selling) and makes you more conducive to holding the coins for the long-run.
BNB is a token that runs on the Ethereum blockchain so it will work with many wallets. For this post I’m going to show you how to store it using MyEtherWallet (MEW) because this is one of the most popular wallets.
How to setup MyEtherWallet and Send BNB to it
How to send BNB from MyEtherWallet to Binance
Hope that was helpful for you. Web wallets are very convenient and easy. Another safe alternative is a hardware wallet such as a Satoshi Labs Trezor or a Ledger Nano S, which MyEtherWallet supports as well. By the links I gave you to those are direct listings to the manufacturers themselves on Amazon. NEVER buy a hardware wallet, even if it’s a Trezor or Ledger, from a third party seller, even if it’s on Amazon. They can internally manipulate the chip and make it such that they have access to your keys so ONLY buy from the manufacturer. Stay safe out there folks!
I didn’t even know I had a fear of heights until I made a goal earlier this summer to walk on this tall structure at the Original Muscle Beach (“OMB”). It took me about a month to accomplish this goal. When I first stood on it, I felt paralyzed and couldn’t take a step but now I’m COMFY. I will expand on how I got to that point but first, here’s a quick, 30-second video capturing the feel for what I’m talking about:
The progression I followed was simple…
I started by walking on top of the lowest parallel bars (on a single bar) and moved to sequentially taller ones. This progression took only one session for me and was relatively easy, probably because I can walk on a slackline already. But I still walked on the parallel bars to act as a mental warm up on the following sessions.
I shared this progression with a friend who was visiting the beach for the first time and they got there expecting us to do deadlifts and squats, and didn’t realize OMB was an adult playground. He left telling me he was blown away by the whole place, and it made him start to think so differently about his environment and how you can take common structures around you and make them enticing challenges.
When I first got on the tall structure, I actually couldn’t even stand. I had to sit on it for a few minutes to get comfortable with the height. Then when I stood up, I was deathly afraid just from standing there. I felt SO high up and I was too afraid to take a step. It actually took me 3 days of ONLY-STANDING before I could take a single step! I stood and allowed my breath to take over and allow it to be chaotic in such a way to allow my fear signal to subside, which I will explain next:
How did you use the breath to calm down?
This was something I learned from another regular at the beach who taught me how to use my breath to reset my fear signals. I told him something like, “I make sure to not hold my breath, and when I would go highlining, I would make sure I was breathing deeply the whole time, but my heart would still be racing and I still felt like I was deathly afraid and not calming down whatsoever. What do?” And he gave me some sage advice:
He said that you basically need to allow the breath to be chaotic and natural (don’t overtly try to control it) but when you exhale, exhale fully, bringing belly button toward the spine. That helps reset the fear signal (in your amygdala) and maintain calm.
Before this, I was making sure I wasn’t holding my breath which is generally a good thing, but I was overly trying to control the rate (doing it slow) so I had to relearn to allow the breath to be chaotic (sometimes fast, sometimes slow, sometimes in the nose, sometimes out the mouth, sometimes a yawn, etc). The point is to let the bodies innate intelligence dictate the process while I’m affirming that I’m physically fine. And basically every few breaths or every other breath (not every single breath, because I don’t want to overly control it), I will make sure I exhale fully and bring the belly to spine, to engage the diaphragm and this may recondition the brain to reset the anxiety and fear.
It also helped me to repeat a mantra that reaffirmed reality
I had to constantly remind myself that the damn metal structure was rigid and not unstable like a slackline which required more deconditioning than I even realized. It’s funny but after slacklining for so long, you come to get used to walking on unstable things and using your arms like a tail. So it was really strange to have to train myself to NOT overreact cause there was almost no movement in the structure to react to!
The mantra I repeated internally to help remind me was “It’s rigid, this is rigid. It’s rigid. This is solid. It’s solid. Rigid. This is rigid.” I just kept saying that repeatedly to remind myself that it was in fact, just a solid piece of metal and if I could walk straight, there was no reason for me to fall.
What about falling? What if I fall?
I also had to fall on purpose to realize it doesn’t hurt to fall onto the sand from that height of about 9 feet. I also learned that if I was about to fall, I could EASILY anticipate it and simply bend my knees to grab the bar below me and just hang and then come down. Then it’s only like a two foot drop and literally nothing.
When I took my first steps, I realized…
Despite how scary the height felt, it was actually physically, far easier than the parallel bars I was walking on because the bars were thicker so I actually had a lot more footing.
How did it affect my slacklining skills?
Well, it’s very interesting because while the metal structure doesn’t move like a slackline, it vibrates in such a way that mimics an extremely tight slackline. (Specifically, it feels like a 2″ trickline that’s tightened up really hard, or the very end of a 1″ longline near the anchors where the lateral movement is minimal but the oscillation is much higher.) It’s also helped me not be as afraid when walking on a slackline that’s above 8 feet tall. And the last time I went highlining, I felt significantly calmer from the fact that there’s no bottom (ground) for a couple hundred feet!
Had a fantastic experience going on a #highline again today (it's a #slackline setup SUPER high up and you're leashed in with a climbing harness)… my heart was not racing, my breathing was 👌and I was significantly less terrified as the first time I tried this… so that to me is amazing progress! 🙃😁😅 Plus, it's surreal that I grew up near these Santa Monica #mountains and they've always been dear to me for so many reasons and now I am doing things I never even thought possible within them! 😍🌎😍 Big thanks to @sunshine.love.travel for taking the photo, @slackingcole710 for rigging the line and @duaneburkhart for teaching me lots of things! #slacklife! ❤️💛💚💙💜🖤
In conclusion, all of this opened up a whole new world, conquering fears I didn’t even know I had, creating new experiences with specific people who would join me up there for the sunset (well, actually, more like, me joining them, since they were doing it before), making for some special experiences, with amazing views of the sunset to boot. Also, the view of the ocean is incredible from up there. Life is indeed, pretty GREAT at the Original Muscle Beach 💪 in Santa Monica and I hope it serves as a model for more adult playgrounds that should exist throughout the world. Because adults need to play too, you know! Why should kids get to have all the fun? I’ll leave you with this relevant XKCD article: