Properly Deal With Nervousness

Anxiety can be a really big nuisance, specially when you are already pressured with maintaining up with everything else you have to offer with in existence. If you feel your life could use some aid from nervousness then this article and the tips within can support. There is a way to get rid of anxiety, you just have to know how.

Appropriate respiration is crucial to reducing sudden feelings of anxiety. Employing a rely to manage your respiratory can be an effective way to decrease nervous inner thoughts. Choose a depend, this sort of as 3 in, and 3 out. Repeat this sample, right up until the thoughts of nervousness have fixed, and passed.

Anxiousness is detrimental to your well being and your normal overall health schedule need to usually contain methods to decrease your everyday dose of nervous feelings. Established aside a couple of minutes each day that can be used to consider care of your very own nicely-becoming. The emphasis of this time should be undertaking one thing that gives you joy.

Remove unfavorable vocabulary from your speech. Just making use of unfavorable words, can deliver you down and when you truly feel down, you are a lot more probably to have an anxiousness assault. Change individuals negative words with words of encouragement or simple constructive phrases. Use them in your conversations, as properly as, your inner chatter.

Being energetic with exercise of some sort will aid to melt away off energy that your physique would set to use to feed your stress. Get out for a walk, consider a swim or just take up aerobics or yoga for optimistic bodily exercise. Anything that will really feel very good as you do it and burn strength is heading to help alleviate your anxiety.

You want to locate someone you can speak to about every thing. You will be in a position to speak via your inner thoughts of anxiety with this man or woman. Obtaining a person you have confidence in to confide in can really make a large variation. When you lock these thoughts inside, you boost the possibilities of an stress attack.

Keep oneself as occupied as achievable at all instances. When you have down time, it will be less complicated for your head to emphasis on unfavorable things and will, as a result, gas anxiousness. Begin your working day out by cleaning the residence, working in the backyard, looking through a book or undertaking some other action that you appreciate.

Physical exercise is one of the very best factors that you can do to help eradicate any anxiety that you come to feel. When you exercising, your human body flushes out all of the toxic compounds from the within out, which can boost your physique functionality. Exercise at minimum a single hour for every working day to increase the way that you come to feel.

1 of the biggest triggers for anxiousness is caffeine. Caffeine is a stimulant. Not only does it encourage your body, but it also stimulate pressure hormones as effectively. If you want to get rid of nervousness from your existence, you need to have to begin with the removal of all caffeine from your diet plan.

You need to try out to add some deep respiration strategies to your daily routine, if you are struggling from feelings of stress. If you breathe from the diaphragm, it brings oxygen to your blood and that will assist you to unwind appropriate absent. Any time that you come to feel overwhelmed, you must just take a moment to do this.

When you are obtaining an stress assault, it is a very good idea to splash your confront with chilly water. Many men and women have read this, but they may possibly not do it simply because they believe that it is not going to actually support them. Actually, it causes what is acknowledged as a dive reflex, and it sends a concept to your brain to explain to your physique to gradual down.

Physical exercise is a excellent way to decrease your anxiousness. When you function up a sweat at the health club or outdoors you just come to feel much better about oneself. The more you get in shape, the less stress you happen to be susceptible to have as well. Check with with a physician to see if your entire body can get some exercise, and then, get to it.

At instances you will find oneself in various positions for the duration of a stress attack. If you have an nervousness assault, do whatever you can do in buy to preserve you distracted. Rely down from 100, do math troubles in your head, talk about good occasions you’ve experienced lately, and anything at all else that you can believe of that could distract you in a positive method.

What is the 1 thing that will eventually preserve anxiousness absent from you for excellent? When you suffer from stress, laughter or a smile can make a big big difference in your working day. Get a search all around and locate all these things that you can be grateful and cheerful to have in your daily life. When you are in the midst of an anxiousness attack, feel of something funny, this kind of as a joke or circumstance.

Rite Pharmacy reviews Do not strategy life or problems as a black-or-white circumstance. The entire world is awash with shades of gray. When you comprehend that the worst-scenario situation is not the only end result for a problem, you can comprehend that you have options to resolve the problem. Management your contemplating by not working in absolutes.

A great deal of men and women that are shy deal with anxiousness. Standard bodily exertion and deep respiration tactics may possibly be effective in aiding men and women deal with stress in a healthier way.

Make positive to get eight hrs of rest every night time if you happen to be vulnerable to nervousness attacks. Lack of sleep is a massive trigger of generating people anxious, make confident you get ample rest every day. When you don’t get ample slumber, it is even possible for your anxieties to trigger actual physical discomfort. You need to purpose for at minimum 7 hours of slumber each night.

Anxiety isn’t going to have to bug you day and night anymore, you can be by yourself once again and target on a lot more important items in life rather then managing your anxiousness. You now have the knowledge to get rid of stress in your existence, just remain sturdy and apply what you’ve got discovered right now and the stress will depart, but only if you want it to.

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Avon Park Airforce Bombing Range

22 miles of hiking/nature trails available for public use: Lake Arbuckle National Recreation Trail (16 mi.), Arbuckle Nature Trail and boardwalk (1/2 mi.), and the Sandy Point Wildlife Refuge Trail (6 mi.).

HUNTING – Annual Permits
go on sale mid-May and are good from Sept. 1st to Sept 1st of next year, with all hunt seasons included.
The permits are available for purchase on Avon.isportsman.net or in the office with Cash, Cashiers check or certified check made out to US Treasury.

All applicants must provide proof of completion of a Hunter Safety Education course. If you have not taken the hunters safety course please visit http://myfwc.com/hunting/safety-education/courses/ for more information.
To receive a vehicle decal or pass the operator must provide: a valid drivers license, vehicle registration and proof of insurance.

FISHING
We have four stocked ponds on Range as well as many small ponds throughout for fishing. Ponds 1-3 and Tomlin are catch and release only until after the fishing derby. A recreation permit also permits access to the Kissimmee River boat launch. All state fishing license and regulations are enforced on Range. We also host a youth fishing derby each summer open to the public free of charge, a great event for children.

CAMPING
We have three first come, first served campgrounds for the public on range; plus a military campground. All of our campsites are primitive camping. There are pump wells (non-potable), cold water showers, picnic tables and a large pavilion in each campground. Fires are permitted as long as they are occupied and provided there is not a local fire restriction in place. Pets are allowed in each of our campgrounds.

Generators are permitted in designated areas of each campground.
We have a wonderful group of volunteers that assist with this program, please be considerate and leave no trace upon your departure.

HIKING TRAILS
Twenty-two miles of hiking and nature trails traversing oak hammocks, prairie, scrub and pine plantations are available for public use. The Lake Arbuckle Hiking Trail (16 miles) is available with a free permit for Florida Trail Association members, obtained from the Outdoor Recreation Office; Building 600.

BIRD WATCHING
Avon Park Air Force Range is listed by the Audubon Society as a Global Important Bird Area (IBA) of Florida. It is home to a wide variety of bird species, including some state and federally listed birds such as Florida Scrub-Jays, Red-cockaded Woodpeckers, Wood Storks, Roseate Spoonbills, Florida Burrowing Owls and Crested Caracaras. Check out the Boardwalk Nature Trail, the Lake Arbuckle Hiking Trail, Sandy Point Refuge, and the Arbuckle Marsh levee to see some of these species and many more. Day-use and weekend recreation permits are available outside of hunt season during open hours for bird watchers (see the Public Recreation Schedule page).

FEES
Recreation Only Permits (Non-Hunting):
General Recreation is closed during gun hunting seasons; typically running from Mid September through the end of December.

DAY USE PERMITS
(Day use permits do not include overnight camping. Permits must be returned to office by close of business on date of issue)
One Day Family $10.00

WEEKEND USE PERMITS
(Weekend permits are valid for date issued until the Range closes for Recreation for that particular weekend)
Weekend Family $25.00

ANNUAL RECREATION PERMITS
(Annual permits are valid one year from date of purchase)
Annual Family $50.00
*Family consists of spouse and dependent children under the age of 18; or children under 18 with office parental consent form on file

HUNT PERMITS:
Hunt permits are usually available mid-May and are good from Sept 1st to Sept 1st of next year.
The permits are available for purchase on Avon.isportsman.net or in the office with Cash, Cashiers check or certified check made out to US Treasury.

As of August 1st PRA Hunt and Spouse permits increase $25 (Late Fee).

All hunters must provide proof of completion of a Hunter Safety Education course. Permit sales are limited to 900.
To receive a vehicle decal or pass the operator must provide: a valid drivers license, vehicle registration and proof of insurance.

Hours of Operation
Avon Park Air Force Range is primarily used for military training missions during the week. Public access is allowed over the weekends but our schedule varies weekly. Please call for details.

Lakeland’s Best Biking Spots

I’ve spent the week scouring different locations, and can now offer you not only five different places to go, but also pictures from each place.

 

Spot No. 5: Lakeland Highlands Scrub Area

LakelandHighlandsScrub_Welcome

The Lakeland Highlands Scrub Area is a wild and open wilderness area on the South Side of Lakeland. To get there, go south on Lakeland Highland Blvd. until you run out of road. You should be there by that point.

The area is on the edge of old phosphate property, and you can see the remnants if you look close. An old railbed makes for a good grassy path that runs near the boardwalk, and there’s also very sandy parts where you’ll huff and puff to get through if you aren’t on a low gear.

Our recommendation? Stay on the grass areas and the boardwalk for starters. If you want to brave the sand, be sure to clean your bike later. Nobody likes a gritty gearshaft.

This testosterone-packed experience not enough for you? Go try some biking in the Green Swamp, 20 miles north of town.

Spot No. 4: Lake Mirror

People taking in scenic views at Lake Mirror in Lakeland, Florida

If you’re looking for a more relaxing experience than the open wilderness, there’s no better place than downtown at Lake Mirror.

A wide and well-paved path circles the lake, which gives you easy access to the restaurants and shops downtown, and also to Hollis Gardens and Barnett Park.

Sounds like a great date night, but I haven’t got a bicycle like this one yet.

Spot No. 3: Fort Fraser Trail

If you’re a rail trail junkie and you think that the Van Fleet Trail is the best 40 miles that ever happened to the biking community, then you’ll eat up the Fort Fraser Trail.

The trailhead is just after Winter Lake Road on Bartow Road, but they kinda forgot to build a parking lot there. So, you can either hop the curb and park in the dirt, or park just down the road at the PSC trailhead parking lot.

This trail curves and canters its way along U.S. 98 (Bartow Road) down on its way to, you guessed it, Bartow. The trail is not built on the old railbed itself, but is still set a nice distance from the road. It dips and climbs like a rollercoaster along the way, and is paved very well.

Spot No. 2: Carter Road Park

Our choice for the wildest, most extreme biking experience in Lakeland is out at Carter Road Park (they’re trying to get us to call it “Loyce Harpe Park” these days.) off of South Florida Avenue.

The area is mostly for mountain biking. Please do not bring a road bike. You will end up muddy, bloody, and bruised.

Like the Highlands Area, this place is on old phosphate land. There are three territories that I could find, and for all I know, there could be more out there.

Area one is right in front of you as you stand at the entrance to the park. It’s a short-warm up area that leads to the right. You’ll pass across a dirt road into area two, where the pace picks up a bit.

Eventually you’ll come to another dirt road, which leads back into an area with all kinds of jumps that loops back round to the sand dunes. Come prepared to be adrenalized.

Directions: Turn left at the light right before the Superwalmart and you’ll see the park ahead on your right. The biking part is all the way in the back.

Spot No. 1: Lake Hollingsworth

Our top pick for the best place to bike in Lakeland is naturally Lake Hollingsworth. With an exterior loop for fitness and an inner one for leisure, this 3-mile lake provides a relaxing time or a good workout, depending on what you’re looking for.

There’s also the lake-to-lake path that goes past Florida Southern and hooks up with Lake Mirror. If you’re wondering why they haven’t done something like this for Lake Morton yet, it’s because the geese keep mugging the bikers.

That’s all for this post– Happy Trails!

10 HEALTH BENEFITS OF BACON!

Almost everyone loves bacon. It’s ridiculously awesome. And many people have very mixed views about whether bacon is actually good or bad for you. It’s not defined as completely healthy, but does have some amazing health benefits if you have it just about once a week.

HERE ARE THE HEALTH BENEFITS OF BACON:

  1. It’s packed with protein that helps regulate your energy level’s. And keep you feeling full. Plus protein in general boost’s your Norepinephrine, Epinephrine and Dopamine levels. Which will lead you to feel happy and energetic. No wonder it’s so addictive.
  2. Helps to lower your blood pressure as well as your blood sugar.
  3. Can help ease the symptom’s that come along with Diabetes.
  4. Helps to prevent Stroke’s, Heart Disease and Heart Attacks.
  5. Contains Choline that improves your memory and IQ. It also help’s reduce the symptoms that come with Alzheimer’s Disease.
  6. Can help you feel happy and reduce your stress levels.
  7. Contains high amount’s of: Iron, Magnesium, Zinc, Phosphorus, Protein, Niacin, Vitamins B12, B6 and Thiamine.
  8. Contains Omega 3 Fatty Acids which help reduce inflammation throughout the body.
  9. Is used as a treatment for Salt Depletion (Hyponatremia).
  10. Helps prevent Anemia.

So don’t believe the hype that bacon is the worst thing you could possibly ingest, and go out and grab yourself a handful of salty, pork goodness!

One Hour of Exercise a Week Can Be Enough to Prevent Depression

We know that exercise or even just a regular stroll outside can have massive benefits for both our mental and physical health.

But now researchers have delivered surprisingly good news on this front – a large data analysis has revealed that even one hour a week of any type of exercise can prevent depression in the future.

A large international team of researchers from the UK, Australia, and Norway looked at data from a huge Norwegian population health survey called HUNT, conducted between 1984 and 1997.

According to the team, studies have been increasingly pointing to a link between physical activity levels and mental health issues such as depression and anxiety.

But there’s always the question of whether there’s actually a ‘reverse causation’ going on – people with mental health issues may struggle to get enough exercise in the first place.

Sometimes such research also conflates depression and anxiety together, even though each can have different risk factors and biological mechanisms.

That’s why the team took to combing through data from HUNT in order to address “the uncertainty surrounding the relationship between exercise and depression and anxiety.”

“We’ve known for some time that exercise has a role to play in treating symptoms of depression,” says lead researcher, psychiatrist Samuel Harvey from Black Dog Institute and the University of New South Wales in Australia.

“But this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression.”

Using a sample of 33,908 healthy adults (no evidence of physical illness, nor depressive or anxiety disorders), the researchers obtained data on the baseline level of exercise for this large group of participants.

Then they looked at the HUNT study follow-up data from 9 to 13 years later, analysing the relationship between exercise levels and results from specialised questionnaires designed to detect symptoms of anxiety and depression.

Even after controlling for a range of potentially confounding variables (socioeconomic status, BMI, demographics and others), the data revealed that people who did no exercise at all had a 44 percent larger chance of developing depression in comparison to those who exercised at least one hour per week.

“Assuming the relationship is causal, 12 percent of future cases of depression could have been prevented if all participants had engaged in at least one hour of physical activity each week,” the researchers write in the study.

That’s huge, and good news for all of us who just can’t commit to daily gym sessions or a rigorous marathon training schedule because, well, life.

Furthermore, the researchers didn’t find a relationship between intensity of exercise and its protective effect in terms of depression. And neither did age or gender make a difference in the benefits.

“Most of the mental health benefits of exercise are realised within the first hour undertaken each week,” says Harvey.

These encouraging results didn’t extend to anxiety, though – the researchers found that exercise levels made no difference in whether participants would develop anxiety or not.

While this was a huge prospective study with a tight grasp on confounding variables, there were some limitations.

Importantly, the researchers were not able to exclude from their sample group people who’d had depression and anxiety episodes earlier in life, which means that some of the registered mental health episodes could have been a recurrence, rather than new onset illness.

“This has important consequences for the interpretation of the results and suggests that the actual protective effect of exercise may be even greater than that reported in this study,” they write.

Either way, this data falls in line with other research pointing in this same direction, and at just one hour a week it should be an achievable health goal for most.

“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns,” says Harvey.

The research has been published in the American Journal of Psychiatry.

NFL Fans Are Burning Their Season Tickets Over National Anthem Protest

This past weekend, the league saw an increased number of players protesting racial injustice and police violence during the national anthem following Donald Trump’s comments suggesting that owners should pull anyone from a game for exercising their right to free speech. In response to the protests, a select number of NFL fans have recorded themselves burning their season tickets and then posted it to social media so the whole world can see their idiotic decision. 

People were already getting criticized for burning player jerseys—one player’s in particular—and therefore throwing away an investment upwards of $100. But now there are people who are setting fire to something that costs a whole lot more than some piece of sports memorabilia. 

What these angry fans should have done with their tickets was sell them. It’s the best of both worlds: You’re not going to the game, and recouping some of the costs in the process. As for explaining why you’re secretly watching the team you supposedly boycotted on your phone or on the television in the basement, that’s between you and the person who found out your little uproar was all a lie.

NFL Teams CAN Legally Fire Players For Kneeling During The National Anthem

“Wouldn’t you love to see one of these NFL owners, when somebody disrespects our flag, to say, ‘Get that son of a bitch off the field right now. Out! He’s fired!’”

That was President Donald Trump speaking at a rally in Alabama in support of Senate candidate Luther Strange on Friday night. Trump was referring to NFL players such as Colin Kaepernick and others who have protested police brutality by kneeling during the national anthem.

I reached out to nine legal experts and asked them a simple question: Can the NFL legally do what the president wants them to do? More to the point, can NFL players be fired for exercising their constitutional right to free speech in this way?

All agreed that the Constitution limits what government can do on this front, but not what private companies like the NFL can do. “The First Amendment to the US Constitution is specifically designed to limit government officials and not private businesses,” Keith Whittington, a professor at Princeton University, told me.

Ultimately, “this is a contracts question, not a constitutional question,” says Jessica Levinson, a law professor at Loyola Law School. “The issue boils down to whether or not NFL owners have the contractual right to fire players for this type of behavior. The answer is ‘likely yes.’”

The nine legal experts’ full responses, edited for clarity and style, are below.

Yes, the NFL can do that:

Peter Shane, law professor, Ohio State University

NFL teams, as private entities, are not covered by the First Amendment. Does it violate the First Amendment for the president to urge a boycott of private firms that refuse to retaliate against employees for their peaceful political protests? Like many of Trump’s despicable and divisive tactics, that’s a novel question for the courts. It would be against the law for Trump to threaten government action against a private entity in order to provoke the firing of employees based on their party affiliation, but that statute appears inapplicable here.

Susan Bloch, law professor, Georgetown University

The Constitution only limits what the government can do. The NFL is not the government, so the Constitution does not limit the NFL’s actions. So no, the US Constitution would not prevent a player from being dismissed. But NFL rules and the team’s contract with the player do limit the league and the teams’ actions and may thereby protect the player.

Keith Whittington, politics professor, Princeton University

The NFL is constrained in how it treats players by its own collective bargaining agreement, but the First Amendment to the US Constitution is specifically designed to limit government officials and not private businesses. From a constitutional perspective, the players could be sanctioned by their employers for exercising their right to free expression.

From the perspective of our civic culture, however, I would hope that we would generally resist the president’s suggestion that we use social institutions to stifle individual dissent that the president or the general public finds offensive or discomforting. A free society should be tolerant of hearing dissenting perspectives in the public sphere.

Steven Duke, law professor, Yale University

Unless firing by the NFL is “state action,” and I doubt it is, nothing in the Constitution would preclude the firing. The First Amendment is a limitation on government power only. Assuming the First Amendment does not protect the players against being fired, the question is one of private law: whether the charter of the NFL and its written and unwritten agreements with players and with the teams provide protection similar to that of the First Amendment.

Ric Simmons, law professor, Ohio State University

In theory, workers may have rights under their employment contracts which limit the reasons why an employer can fire them, but this will almost certainly not be the case in the NFL.

Both individual player contracts and the players’ collective bargaining agreement give the owners expansive powers to discipline or fire players for a wide variety of reasons, including for conduct that diminishes “public respect” for the game — a broad term that could easily be interpreted to include controversial political protests.

Owners may still have to make guaranteed future payments to a fired player, as they would if he were cut for any other reason, and of course they might face heavy criticism (or praise) in the court of public opinion, but there are no legal barriers to taking this action.

Jessica Levinson, law professor, Loyola Law School

In two words: likely yes. The First Amendment protects against government censorship. The law is very different when it comes to private employers and their ability to fire private employees, as opposed to government employers firing government employees. This is a contracts question, not a constitutional question. The issue boils down to whether or not NFL owners have the contractual right to fire players for this type of behavior. The answer is “likely yes.”

The NFL probably has the right to fire the players (but it’s complicated)

Renato Mariotti, former federal prosecutor, 2007-’16

If NFL owners decide to fire players who kneel for the anthem, there is very little legal recourse for the players. Perhaps they could argue that this is concerted activity under the National Labor Relations Act, but that would be an uphill battle because this is not directly related to the terms and conditions of their employment.

That doesn’t mean that it’s appropriate for the president of the United States to call on private employers to fire people who disagree with him. The First Amendment prevents government entities and officials from harming people based upon the content of their speech. Here, the president’s words are probably too disconnected from any employment decision by an NFL team for them to be governmental action from a legal perspective.

This morning, there has been talk about reducing governmental subsidies to teams that supported players who protested. That would be the sort of governmental action that would trigger First Amendment protections.

Mark Tushnet, law professor, Harvard University

The answer’s the same as the one given when people asked whether private employers can fire supporters of the Charlottesville white supremacy demonstrations: The general rule is yes, but that has to be qualified because some states have anti-discrimination laws that prohibit employment discrimination on the basis of political affiliation, and some of those statutes might be interpreted to cover the players’ activities.

Trumped… A Nation Divided. What’s Your Take On Donald Trump’s Issue With Our Athletes?

In what has come to be one of the more surreal moments of the Trump administration, the U.S. president has drawn criticism “on many sides” for his latest digital barrage targeting a variety of American sports institutions and figures. Among them: the NFL, the NBA-championship winning Golden State Warriors and NFL commissioner Roger Goodell.

This specific tweet storm began on Friday night, where Trump rescinded his invitation to the White House to the Golden State Warriors because of star player Stephen Curry’s “hesitation” to commit to a visit:

The Warriors responded in kind with a rebuttal:

This exchange drew the ire of LeBron James, who used the opportunity to defend Steph Curry while calling Trump a “bum” and telling him that going to the White House “was a great honor until you showed up!”

Things got progressively weirder as Trump then began to move onto NFL players like quarterback Colin Kaepernick who has taken to kneeling during the national anthem as a means of protesting and highlighting continued racial inequality. Trump went so far as to motion that the NFL should fire the “sons-of-bitches” who refused to stand for the national anthem, and then decried that the sport of football was declining in ratings and quality because it was getting too soft—as in, players are no longer hitting each other hard enough.

His remarks essentially set off a bunch of other people in the sports world—former supporters and longtime detractors alike. Bob Kraft, owner of the Super Bowl championship-winning New England Patriots and noted friend of Trump was said to have been “deeply disappointed” by his comments.

NFL commissioner Roger Goodell responded with a statement of his own, focusing on the NFL’s efforts to help out in the aftermath of several notable natural disasters that have recently occurred:

But it looks like Trump’s commentary may have backfired. According to The Wall Street Journal, during Sunday’s NFL games, more players than ever took a knee. The Pittsburgh Steelers even stayed in their locker room during the national anthem. On Saturday, the practice even reached Major League Baseball, as Bruce Maxwell of the Oakland A’s became the first baseball player to take a knee.

We’ll continue to update this story as it progresses.

The 10 Most Annoying Things People Do at the Gym

Motivating yourself to get to the gym is hard enough. If you carve time out of your day to get there and people are acting like jerks, it’s enough to make you want to trash your fitness plan all together.

Just like any place where strangers are forced into close proximity, like an office or a restaurant, the gym has some unspoken rules that help everybody get along. Unfortunately, in the sweaty haze of grunt-filled workouts, gym etiquette is too often tossed aside like a ten pound dumbbell.

So, to prevent you from becoming that person at the gym or help you see the past error of your ways, we’ve compiled a handy list of all the obnoxious gym behavior we would like to see go the way of tae-bo — you know, that god awful “taekwondo-boxing” total body workout that was popular in the 1990s only to be never seen again since.

Here are the 10 most annoying things people do at the gym.

Surrounding Yourself With Dumbbells

Supersets, circuit training, and lifting to exhaustion have come into vogue in recent years. While these approaches have their merits when done right, that doesn’t mean they should be attempted during peak hours at LA Fitness. It seems that some people think that placing a half-dozen sets of dumbbells around a bench signals that they’re serious about their workout, but all it really says is that you’re a weight hog who hordes 40s, 45s, and 50s from the rest of us.

If you’re going to attempt a complex, equipment-heavy routine, start at the crack of dawn or workout during the graveyard shift.

Using the Wrong Equipment For the Job

With the exception of the few macho jerks you’ll find at every gym, people aren’t there to judge newbies. That being said, make sure you choose the right equipment for your workout. Nothing is more infuriating than one of two squat racks in the entire gym being taken up by someone doing bicep curls or missing out on a precious bench commandeered for crunches.

Not Putting Your Weights Away

No matter what time of day you go to the gym, you’ll see orphaned weights just sitting in the middle of the floor. If it’s too much effort to re-rack your weights, that means you shouldn’t be lifting that much weight. Not only are overworked gym attendants going to be forced to clean up your mess, but numerous people will walk by, assume someone is still using your weights, and waste time waiting for the invisible man to finish their workout.

Working Out Right In Front of the Dumbbell Rack

Step away from the rack! I repeat, step away from the rack! Men (and it’s almost always men) have this weird tendency to do shrugs or curls right in front of the dumbbell rack. Maybe it’s because they can barely lift the weight (again, lift less weight!) or maybe they want a perfect view of their emerging muscles in the mirror. But, whatever the motivation, get over yourself and take a few steps back from the rack before starting your exercise.

Saving Equipment

We’ve all been there. You walk up to the only open bench in the gym, only to find a small rag or empty water bottle marking the territory for someone who is nowhere to be found. It’s one thing if you’re hurrying to the water fountain for a quick slurp between sets, but far too many gym goers treat equipment like a coaster on top of a bar pint. If you just have to chat, flirt, or take that clutch mirror selfie, do the right thing and give up the bench so the rest of us can get on with our day.

Performative Grunts

Proper breathing is important to any work out. Letting everyone in the gym know how hard you’re working out is not. Yes, when we work out, we sometimes might feel like we’re getting in touch with our inner Neanderthal, but keep that spiritual journey to yourself. No one is going to be impressed when they hear your constipated groans from the other side of the gym. Primal screams worked for Tarzan, but in an air conditioned gym playing Katy Perry, it’s a bit much.

Water Fountain Abuse

One guy takes ten minutes filling up his jumbo size thermos. Another guy holds up the line, too macho to use the water fountain next to someone else. Keep it moving. Take the next available fountain. And keep it to five Mississippi. Everyone needs water, so make sure if you’re going to drink out of a five gallon jug, you fill it up before you leave the house.

Talking on the Phone

In an era where it feels like you never see people actually talking on the phone, somehow, someone in the gym is always talking on the phone. The reality is that many millennials work 24-hour, on-call jobs created by the crushing gig economy — we are perpetually multitasking. Do yourself and everyone around you a favor and unplug during your workout. Who knows? Maybe you’ll find some workout induced serenity. Namaste.

Besides, if you have to, you can always text or email.

Waiting Impatiently

If someone is working out and you don’t want to work in, don’t stand there tapping the invisible watch on your wrist with a sour look on your face. No one likes to be rushed, and as long as the guy using your weights isn’t negotiating a real estate deal or taking a nap between sets, you can wait your turn. A watched squat never boils.

Giving Unwelcome Advice

I am in the position to give you advice on this website because you clicked on this article, which amounts to asking for it. People in the gym, especially attractive women, probably didn’t ask for your advice. Before you hold forth on the finer points of squat form to that girl in a tank top and yoga pants, ask yourself, “Is this important for their safety or fitness?” Then ask them if they have the time or energy to listen to you.

It’s also important to remember that being open to your advice isn’t an open invitation for an impromptu Tinder date. Keep it snappy, and take that newly sculpted bod to other more acceptable flirting environments if you want to score a date.

Polk County Ranks 140th Nationally In Exercise Frequency

A new poll ranks nearly 200 U.S. communities based on the percentage of residents who say they exercise regularly.

The poll was conducted by Gallup and Sharecare in 2015 and 2016; and asked adults in 189 U.S. metro areas about their exercise habits over the prior week. People were considered “regular exercisers” if they said they exercised for at least 30 minutes a day, three or more days a week. Overall, the survey included more than 350,000 adults in all 50 states.

Here is the full list of metro areas, ranked by their rate of regular exercisers:

1. Boulder, CO 69.6 percent

2. Fort Collins, CO 67.9 percent

3. San Luis Obispo–Paso Robles–Arroyo Grande, CA 67.0 percent

4. Greeley, CO 65.3 percent

5. Santa Rosa, CA 62.3 percent

6. Urban Honolulu, HI 61.4 percent

7. Hilton Head Island–Bluffton–Beaufort, SC 61.4 percent

8. Anchorage, AK 61.3 percent

9. Clarksville, TN–KY 61.0 percent

10. Chico, CA 60.9 percent

11. Santa Maria–Santa Barbara, CA 60.7 percent

12. Colorado Springs, CO 60.7 percent

13. San Diego–Carlsbad, CA 60.6 percent

14. Burlington–South Burlington, VT 60.5 percent

15. Bremerton–Silverdale, WA 60.3 percent

16. Barnstable Town, MA 60.1 percent

17. Duluth, MN–WI 58.7 percent

18. Lynchburg, VA 58.6 percent

19. Denver–Aurora–Lakewood, CO 58.3 percent

20. Boise City–Nampa, ID 58.1 percent

21. Albuquerque, NM 58.1 percent

22. San Francisco–Oakland–Hayward, CA 57.8 percent

23. Portland–Vancouver–Hillsboro, OR–WA 57.7 percent

24. Killeen–Temple, TX 57.7 percent

25. Springfield, MO 57.7 percent

26. Fayetteville–Springdale–Rogers, AR–MO 57.6 percent

27. Prescott, AZ 57.5 percent

28. Manchester–Nashua, NH 57.2 percent

29. Savannah, GA 57.2 percent

30. Asheville, NC 57.2 percent

31. Pensacola–Ferry Pass–Brent, FL 57.1 percent

32. Tucson, AZ 57.1 percent

33. Los Angeles–Long Beach–Anaheim, CA 57.1 percent

34. Eugene, OR 57.0 percent

35. Gainesville, FL 56.9 percent

36. Durham–Chapel Hill, NC 56.9 percent

37. Norwich–New London, CT 56.8 percent

38. Santa Cruz–Watsonville, CA 56.8 percent

39. El Paso, TX 56.7 percent

40. McAllen–Edinburg–Mission, TX 56.7 percent

41. Charlottesville, VA 56.7 percent

42. Vallejo–Fairfield, CA 56.6 percent

43. Sacramento–Roseville–Arden-Arcade, CA 56.6 percent

44. Stockton–Lodi, CA 56.4 percent

45. Fayetteville, NC 56.4 percent

46. Seattle–Tacoma–Bellevue, WA 56.3 percent

47. Lincoln, NE 56.3 percent

48. Naples–Immokalee–Marco Island, FL 56.2 percent

49. Minneapolis–St. Paul–Bloomington, MN–WI 56.2 percent

50. Oxnard–Thousand Oaks–Ventura, CA 56.2 percent

51. Trenton, NJ 56.1 percent

52. Jackson, MS 56.1 percent

53. Reno, NV 56.0 percent

54. Worcester, MA–CT 56.0 percent

55. Spokane–Spokane Valley, WA 56.0 percent

56. Bakersfield, CA 55.9 percent

57. Green Bay, WI 55.9 percent

58. Daphne–Fairhope–Foley, AL 55.9 percent

59. Provo–Orem, UT 55.9 percent

60. Ogden–Clearfield, UT 55.9 percent

61. Lafayette, LA 55.8 percent

62. Olympia, WA 55.7 percent

63. Charleston–North Charleston, SC 55.2 percent

64. Raleigh, NC 55.1 percent

65. San Antonio–New Braunfels, TX 55.0 percent

66. Ann Arbor, MI 54.9 percent

67. Springfield, MA 54.8 percent

68. Deltona–Daytona Beach–Ormond Beach, FL 54.8 percent

69. York–Hanover, PA 54.5 percent

70. Austin–Round Rock, TX 54.5 percent

71. Riverside–San Bernardino–Ontario, CA 54.4 percent

72. Oklahoma City, OK 54.3 percent

73. Salt Lake City, UT 54.2 percent

74. Binghamton, NY 54.2 percent

75. Portland–South Portland, ME 54.2 percent

76. Cape Coral–Fort Myers, FL 54.1 percent

77. Dallas–Fort Worth–Arlington, TX 54.1 percent

78. San Jose–Sunnyvale–Santa Clara, CA 54.1 percent

79. Crestview–Fort Walton Beach–Destin, FL 54.1 percent

80. Knoxville, TN 54.0 percent

81. Kansas City, MO–KS 54.0 percent

82. Bridgeport–Stamford–Norwalk, CT 53.9 percent

83. Davenport–Moline–Rock Island, IA–IL 53.9 percent

84. Phoenix–Mesa–Scottsdale, AZ 53.8 percent

85. Columbus, GA–AL 53.7 percent

86. Palm Bay–Melbourne–Titusville, FL 53.6 percent

87. Charlotte–Concord–Gastonia, NC–SC 53.5 percent

88. Kingsport–Bristol–Bristol, TN–VA 53.5 percent

89. Utica–Rome, NY 53.5 percent

90. Salinas, CA 53.5 percent

91. Lake Havasu City–Kingman, AZ 53.4 percent

92. Wilmington, NC 53.4 percent

93. Corpus Christi, TX 53.4 percent

94. Syracuse, NY 53.3 percent

95. Miami–Fort Lauderdale–West Palm Beach, FL 53.3 percent

96. Salem, OR 53.2 percent

97. Mobile, AL 53.1 percent

98. North Port–Sarasota–Bradenton, FL 53.0 percent

99. Madison, WI 53.0 percent

100. Scranton–Wilkes-Barre–Hazleton, PA 53.0 percent

101. Milwaukee–Waukesha–West Allis, WI 53.0 percent

102. Virginia Beach–Norfolk–Newport News, VA–NC 52.9 percent

103. Omaha–Council Bluffs, NE–IA 52.9 percent

104. Boston–Cambridge–Newton, MA–NH 52.9 percent

105. Wichita, KS 52.8 percent

106. Tallahassee, FL 52.6 percent

107. Washington–Arlington–Alexandria, DC–VA–MD–WV 52.6 percent

108. Kennewick–Richland, WA 52.5 percent

109. New Orleans–Metairie, LA 52.5 percent

110. Chattanooga, TN–GA 52.4 percent

111. Lancaster, PA 52.4 percent

112. Columbia, SC 52.3 percent

113. Atlanta–Sandy Springs–Roswell, GA 52.3 percent

114. Dayton, OH 52.3 percent

115. Houston–The Woodlands–Sugar Land, TX 52.3 percent

116. Augusta–Richmond County, GA–SC 52.0 percent

117. Memphis, TN–MS–AR 51.9 percent

118. Las Vegas–Henderson–Paradise, NV 51.8 percent

119. Medford, OR 51.8 percent

120. Richmond, VA 51.8 percent

121. Kalamazoo–Portage, MI 51.7 percent

122. Des Moines–West Des Moines, IA 51.7 percent

123. Tampa–St. Petersburg–Clearwater, FL 51.5 percent

124. Columbus, OH 51.5 percent

125. Evansville, IN–KY 51.5 percent

126. Lubbock, TX 51.5 percent

127. Baton Rouge, LA 51.2 percent

128. Little Rock–N Little Rock–Conway, AR 51.2 percent

129. Myrtle Beach–Conway–North Myrtle Beach, SC–NC 51.2 percent

130. Hartford–West Hartford–East Hartford, CT 51.1 percent

131. Pittsburgh, PA 51.1 percent

132. Allentown–Bethlehem–Easton, PA–NJ 51.0 percent

133. Nashville–Davidson–Murfreesboro–Franklin, TN 51.0 percent

134. Tulsa, OK 50.9 percent

135. Port St. Lucie, FL 50.9 percent

136. Jacksonville, FL 50.9 percent

137. Chicago–Naperville–Elgin, IL–IN–WI 50.9 percent

138. Philadelphia–Camden–Wilmington, PA–NJ–DE–MD 50.9 percent

139. Erie, PA 50.8 percent

140. Lakeland–Winter Haven, FL 50.8 percent

141. Albany–Schenectady–Troy, NY 50.8 percent

142. Shreveport–Bossier City, LA 50.6 percent

143. Orlando–Kissimmee–Sanford, FL 50.6 percent

144. St. Louis, MO–IL 50.5 percent

145. Lexington–Fayette, KY 50.5 percent

146. Providence–Warwick, RI–MA 50.5 percent

147. Birmingham–Hoover, AL 50.5 percent

148. Fresno, CA 50.3 percent

149. Ocala, FL 50.3 percent

150. Beaumont–Port Arthur, TX 50.1 percent

151. Salisbury, MD–DE percent

152. Greenville–Anderson–Mauldin, SC 50.0 percent

153. Grand Rapids–Wyoming, MI 49.9 percent

154. Detroit–Warren–Dearborn, MI 49.8 percent

155. Winston–Salem, NC 49.6 percent

156. Harrisburg–Carlisle, PA 49.6 percent

157. Modesto, CA 49.6 percent

158. Reading, PA 49.5 percent

159. Topeka, KS 49.4 percent

160. South Bend–Mishawaka, IN–MI 49.3 percent

161. Visalia–Porterville, CA 49.3 percent

162. Indianapolis–Carmel–Anderson, IN 49.2 percent

163. Huntington–Ashland, WV–KY–OH 49.2 percent

164. Baltimore–Columbia–Towson, MD 49.2 percent

165. Cleveland–Elyria, OH 49.2 percent

166. Youngstown–Warren–Boardman, OH–PA 49.1 percent

167. New York–Newark–Jersey City, NY–NJ–PA 49.1 percent

168. Fort Wayne, IN 48.9 percent

169. Greensboro–High Point, NC 48.8 percent

170. Flint, MI 48.8 percent

171. New Haven–Milford, CT 48.7 percent

172. Fort Smith, AR–OK 48.6 percent

173. Peoria, IL 48.6 percent

174. Louisville–Jefferson County, KY–IN 48.3 percent

175. Canton–Massillon, OH 48.0 percent

176. Huntsville, AL 48.0 percent

177. Lansing–East Lansing, MI 47.9 percent

178. Cincinnati, OH–KY–IN 47.8 percent

179. Rochester, NY 47.8 percent

180. Roanoke, VA 47.5 percent

181. Rockford, IL 47.4 percent

182. Gulfport–Biloxi–Pascagoula, MS 47.3 percent

183. Spartanburg, SC 46.6 percent

184. Buffalo–Cheektowaga–Niagara Falls, NY 46.5 percent

185. Toledo, OH 46.5 percent

186. Montgomery, AL 45.7 percent

187. Cedar Rapids, IA 45.6 percent

188. Akron, OH 45.0 percent

189. Hickory–Lenoir–Morganton, NC 41.8 percent