You Are Mine

I will come to you in the silence
I will lift you from all your fear
You will hear My voice
I claim you as My choice
Be still, and know I am near

I am hope for all who are hopeless
I am eyes for all who long to see
In the shadows of the night,
I will be your light
Come and rest in Me

Do not be afraid, I am with you
I have called you each by name
Come and follow Me
I will bring you home
I love you and you are mine

I am strength for all the despairing
Healing for the ones who dwell in shame
All the blind will see, the lame will all run free
And all will know My name

 

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4 Things I Got Wrong About Fitness & Health Once you stop learning you start dying.

When you’re new to the gym (or to anything for that matter), it’s not uncommon to be quite impressionable at first.

This is a whole new world, and if the nice person in the Gold’s Gym stringer tank top is taking time between their sets of hammer curls to espouse their wisdom, it must be worth listening to, right?

Well, sometimes.

Over the last 17 years, I’ve gotten some invaluable advice about nutrition, strength training, and overall longevity just by having some really intelligent and generous mentors as training partners.

I’ve also heard — and at times, listened — to advice that was quite exaggerated at best and complete BS at worst.

This is by no means an all-encompassing list (we’d be here for quite a bit longer than a “four-minute read” if it were), but these are four examples of said “advice” that immediately come to mind.

Carbs can certainly be the easiest to overindulge on; for example, it’s relatively easy to kill a 2 liter of soda in a day (or an hour .. or a few minutes) — but an equal amount of calories from a lean protein source like chicken breast would leave you feeling stuffed.

So seeing as they’re not very satiating, it’s probably a good idea to keep your refined carbohydrate intake to a minimum if fat loss if your goal. But that doesn’t mean you can’t fit a sweet treat in your diet if you’ve got room for it in your caloric “budget.”

Overall, a net caloric surplus or deficit is going to dictate your weight gain or loss — not a short-term insulin spike from a chocolate chip cookie.

2. You need to do 4+ exercises for the same muscle group in a single workout

On “chest day,” I used to train flat barbell bench, incline barbell bench, flat dumbbell bench, dumbbell flyes, and finally cable crossovers in a single workout to make sure I was hitting “all angles of the chest” as fully as possible.

This is simply unnecessary.

You don’t need to hit 10 different exercises at 10 different angles for the same muscle group — especially in a single workout. Picking 1 or 2 exercises and putting 100% effort into them will be plenty to stimulate progress in a single training session.

If you want to do four different exercises for a single muscle, split them up between two separate days. Going back to the chest as an example; you could do flat barbell bench and cable flyes on Monday, then come back and do incline dumbbell bench and a pushup variation on Thursday.

You’re still hitting four exercises — but because you’re only doing two per session, you’ll be less fatigued and, therefore able to perform much higher quality repetitions than if you were to cram all of those movements into a single workout.

3. You MUST eat every 2 hours

It used to be all the rage in bodybuilding circles that eating a standard six meals per day would “keep the metabolism stoked” and therefore burn more calories than normal. Recent evidence has shown otherwise.

“Some experts claim that if you eat 6 to 9 meals a day and stick to your daily calorie intake, your metabolism will be dramatically improved and your muscle will grow quicker.

This hypothesis was well disregarded when studies found that the rate of metabolism is still the same if you eat 9 times a day or 3 times a day.” — Fast Fuel Meals

What matters most when it comes to body composition is the total amount of calories consumed per day. To optimize muscle building, it probably is best to evenly distribute your protein intake throughout the day (to keep muscle protein synthesis elevated) as opposed to trying to eat an entire day’s worth in a single setting.

But there is no magic switch that switches your metabolism to “off” once you hit the two-hour and one-minute mark between meals.

4. Deadlifts and squats are bad for your back

My lower back feels the best it has in years. Ironically, I’m also doing more barbell squatting and deadlifting than I have in years.

These things aren’t inherently “bad for your back” — they’re actually really good at helping you build a stronger back. Doing these things with shoddy technique and/or with more weight than you can handle can be bad for your back, which is where the reputation of them being “bad for our back/knees/hips” mostly comes from to begin with.

Einstein said that once you stop learning, you start dying.

This is good news for fitness fanatics; there seems to be a never-ending supply of myths and bodybuilding lore that we learn to be gospel one day and learn to refute as hyperbole the next.

At least we’re always learning something new!

*Your Beauty*

Your beauty* is like an exquisite flower  Growing ontop of the highest mountain Peaking at the very height of its power

 

 

Your Beauty is like Art
To where all may see in awe
Entering my heart
You have not a single flaw

Your beauty flows like a river
Following the way of the stream
Glowing slightest glimmer
Only seen in our dreams

Your beauty shines bright
From whom we cannot wait
Glistening in the moon light
Meeting you was considered fate

Your beauty makes us speechless
Unable to say a word
When we are with you, we are sleepless
While we try to talk, it comes out slurred

Your beauty cannot be described
Words couldn’t touch the surface
This love I feel inside
Never can I stop being nervous

You are gorgeous in every single way
Loving you will be my duty
Unable to be kept away
This… is… the… power… of… *
Your Beauty

 

Epic 7-day Itinerary To Visit Malta On Holiday

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Malta is an incredible island to explore. Nestled right in the Med, it’s is filled with thousands of years of history, stunning bays and the most incredible cities that are just too beautiful to miss. So, to help you get the most out of your trip, we wanted to share our bumper itinerary to visit Malta on your next holiday.

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Now, you might be wondering if Malta is for you?

Well, let me give you a little snippet of why it should be on every traveller hit list!

First up, Malta (and neighbouring Gozo) is basked in that incredible Mediterranean sunshine that’s just so good. Not only that, Malta is totally chilled and a great place to visit if you fancy a bout of downtime on your trip.

That being said, Malta is also a jewel in the Mediterranean if you fancy a gander around historic cities and ancient sights. It’s an island that can (and totally does) fit with the kind of trip you’d like.  This is why we keep going back, over and over again!

So, as the island starts to safely open up, we wanted to share some places in Malta that you can’t miss.

And, as always, be sure to travel safely. Check your government’s guidance on travel and official information from the Maltese Government on any restrictions that might be relaxed or in place.

 

Itinerary To Visit Malta On Holiday

Take a look, below, at our bumper itinerary to visit Malta on holiday. Oh, and with all our itineraries, feel free to add, take out or follow exactly the places we’ve mentioned – it’s your holiday after all!

Have an amazing time.

Day one: Valletta

 

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As far as Mediterranean cities go, Valletta is a gem to visit!

Unlike other large capital cities in Europe, Valletta is not too big to get overwhelmed and not small enough to get bored. In fact, I’d say it’s perfect for a few days exploring.

After arriving, be sure to take a wander to see the Grandmaster’s Palace and the gorgeous Upper (and Lower) Barrakka Gardens. These are stunning first thing in the morning and a great way to stretch your legs before a day head.

For a sugary pick-me-up, head to Amorino (on Republic Street). Here, you’ll get to sample some of the best gelatos in all of Malta. Trust me, you’ll go back for seconds.

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In the afternoon, take a gander around the centuries-old Casa Rocca Piccola in the heart of Valletta. Throughout the day, you can join a guide and take a peek into a classic (and affluent) palace that’s too gorgeous to miss.

Before sundown, pop into St. John’s Co-Cathedral which’s stood pride of place in Valletta since the 1500s. It’s so beautiful and a great way to see some of Girolamo Cassar works. After all, he’s one of the islands most famed architects.

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Feeling peckish? Head into the gorgeous cobbled streets and pop into Noni (on Republic Street) that fuses Maltese dishes with a modern flare. Their tasting menu is so delicious for an evening treat.

Day two: Valletta

 

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One thing I would say is that you should give Valletta at least one full day to explore (though, we prefer a more chilled two-day trip). That being said, if you’re short on time, you can easily pack in the main sights in Valletta in one day; especially if there are other spots on our itinerary to visit Malta that you just don’t want to miss.

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For a morning galavant, head for a stroll around the Grand Harbour area where you’ll get some fantastic views across the bay. Plus, you’ll be easily able to partner up a trip to Fort St. Angelo that has historically protected the city. You’ll need to factor in around 2-hours to fully explore the fort; so plan ahead and arrive nice and early.

For dinner, book a table at Rampila; you won’t be disappointed, especially on their terrace. We had the traditional Maltese Aljotta broth for the first course and loved it! 

Day three: Mdina

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Nowhere is ever really that far in Malta, which means it’s a great island to traverse and stay at all the Maltese gems. That being said, don’t feel the pressure to keep moving hotels or accommodation each night, you can easily do day trips to all the spots in Malta and stay anchored in one hotel for the whole trip. It’s entirely up to you.

Anyway, where was I… Mdina!

Okay, so Mdina is probably my favourite city in all of Malta and one spot you can’t miss for a day trip. It’s around a 25-minute drive from Valletta and totally easy to visit by car, taxi or tour depending on what you’d like.

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Once you’ve headed through the iconic Mdina Gate, be sure to visit the iconic cathedral that overlooks the whole city. It’s stunning and the Baroque architecture dates back years!

That being said, if you fancy going back further in history, get yourself over to Domus Romana; a Roman house that was built around two thousand years ago! It’s a relatively small museum which means it’s a perfect 30-minute visit.

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Oh, and don’t forget to grab some of the world-renowned Mdina Glass. It’s so beautiful and you’ll find it all over the city.

Getting hungry? Get yourself over to Grotto Tavern, their gnocchi is so delicious and the restaurant is so unique within a grotto itself.

Day four: Western coastline and beaches

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After three days of city-living, it’s time to take in some more of that gorgeous coastline of Malta. So, pack your swimming gear, slap on that sunblock and get ready for a snooze on the sand.

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But first, head over to the Blue Grotto, which’s around a 25-minute drive from Valletta (and 15-minutes from Mdina). Once here, you’ll need to get yourself on one of the small boats that’ll whisk you right within the Blue Grotto itself. That being said, if you’re not fancying the boat ride, head to the ‘panorama’ viewing area that’s perfect at sunset.

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The views are stunning.

Afterwards, for a little time in the surf, head over to Golden Bay that’s north of the Blue Grotto. It’s a popular spot for sun-seekers and the kind of place that’s great for a morning dip (or evening stroll).

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The views are stunning.

Afterwards, for a little time in the surf, head over to Golden Bay that’s north of the Blue Grotto. It’s a popular spot for sun-seekers and the kind of place that’s great for a morning dip (or evening stroll).

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If it’s a dip you’re after, pop over to St. Peter’s Pool that’s on the coastline near Marsaxlokk. Here, you’ll get to have a little paddle in the gorgeous Mediterranean waters and bask in those views across southern Malta. Just be sure to watch out for choppy waters and only go for a swim if it’s safe to do so.

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Now, we found it best to rent a car for coastal days. Though, if you don’t drive, fret not; there are oodles of different touring companies that you can book and include on your itinerary to visit Malta. 

 

Day five: Hiking around near Popeye Village

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It’s not every day that you can say you’ve rambled across an island, but it’s quite achievable in Malta, especially from Għadira Bay to Popeye Village.

After a morning dip at Għadira, pop on your hiking shoes and head off for a ramble around the area.

The walk itself won’t take you long at all (though, you can take in some detours). We checked out the Red Tower that’s just shy of the bay itself (around a 40-minute hike).  It dates back to 1649 and is lovely to see, especially for views.

After heading to the west coast, get yourself over to the totally quaint and picturesque Popeye Village. It’s the historic film set for Popeye’s film that was shot back in the 1980s.

It’s well worth a gander for an hour or so and totally worth including on your itinerary to visit Malta; even if you haven’t seen the film.

Finally, for a great view of Popeye Village, head along the coastline road opposite the bay. The views across the cove is gorgeous from here and you’ll get a great view of Popeye Village itself. 

 

Day 6: Gozo

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Just shy of the northern shores of Malta, Gozo is a smaller island that’s totally worth the short ferry ride to explore! In fact, it’s a perfect day trip when visiting Malta.

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Departing from Cirkewwa, you’ll get across to Mgarr Harbour in no time at all. From here, you’ll get to explore all across Gozo and take in some key spots along the way!

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One spot you have to visit is Il-Madonna ta’ Pinu, a basilica and shrine that’s as beautiful as they come. Although the basilica isn’t as old as some other sites across Malta and Gozo, it’s still just as iconic.

 

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Afterwards, pull out your swimming gear and drive over to the Blue Hole for a dip! It’s a natural swimming pool that sits just shy of the collapsed Azure Window and is well worth seeing as you follow our itinerary to visit Malta.

 

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Oh, and don’t forget to grab a bite at The Boathouse in Xlendi Bay.

 

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This is the kinda spot that’ll satisfy any seafood craving; especially with their mouth-watering fresh lobster!!!

 

Day 7: Mosta

 

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Before departing Malta, there’s one final (and totally lovely) spot to visit. Mosta!

Only around 20-minutes from central Valletta, Mosta is perfect to see on your final day along your itinerary to visit Malta. Even if you’ve only got a few hours before your flight, be sure to take a gander.

Now, one of the things that make this city so special is the Rotunda of Mosta; a massive basilica that’s actually based on the Pantheon in Italy.

Once you arrive, you’ll soon see why it’s such a special spot, especially with it housing one of the largest, unsupported domes in the whole world!

If you’ve still got time, take a wander over to the Ta’ Bistra Catacombs that’s just shy of the city centre. You’ll get to see a heap of historic catacombs that are pretty unique to visit.

 

 

 

 

 

8 Health Benefits From Having More of Them

“Early to bed and early to rise makes a man healthy, wealthy and wise” – Benjamin Franklin

“One key to success is to have lunch at the time of day most people have breakfast.” – Robert Brault

There are many famous quotes by famous and influential people about rising early in the morning.  But is there any strength to these quotes? This article talks about 8 benefits of being an early riser.

Early mornings for some can be a drag, and let’s be honest here, there will always be morning’s especially when it’s dark outside that all you will want to do is pull the covers over your head for an extra 5 minutes.

With so many benefits to waking up early, from enhancing your productivity in school or work, to being better able to stick to a diet plan to having more energy levels and better mood, it’s easy to see why many famous people swear by it attributing to their success, Richard Branson for example says he wakes at 5 am each morning.

Knowing this it is hard not to adopt this way of life to your daily routine. So let’s talk about some of these benefits and how to become an early riser.

1. Positive Outlook

According to studies early risers often tend to go to bed early as well, which means they are more likely to get the 7-9 hours recommended sleep for adults.

Sleeping the full amount regularly is said to help lead towards a healthier body and mind,  which in turn has its own benefits, so it is easy to see why early risers may be less stressed and have more positivity in their lives.

2. More Energy

More rest equals more energy, plain and simple . If you get into the routine of rising early and retiring to bed early you are more likely to have a better sleeping pattern which leads to being more energetic throughout the day, helping you accomplish your goals and tasks in a faster and more productive manner.

3. Body System Reboot

Regular sleep is important for your general health.  Not only does a full night sleep help to drop your blood pressure, helps your muscles to relax and repair, your breathing to slow and your body temperature to drop, but studies show that T-cells, which are the white blood cells that help to fight infection, tend to drop when you get a full night’s sleep. This is your immune system rebooting itself while you rest.

4. More Time to Exercise

After a busy day’s work, you can be both mentally and physically exhausted and the last thing you want to do is head to the gym or go out for a run. You make promises to yourself you’ll go tomorrow, only to have the same thing happen.  Early risers have the benefit of being able to fit their workout in, before the madness of the day takes over. This also helps to kickstart the body and mind which will energize you for the day.

5. Become more Organized

Sometimes the saying “Not enough hours in the day” springs to mind.

We fall asleep thinking about all the things we are going to get done the following day, whether that be at work or at home, or both. Then something throws us off, we sleep in, forgot something on the way to work, or get delayed in traffic and our day seems to spiral after that.

Being an early riser means you can get a head start on the day and helps to kickstart your day off to a good start.

By planning and laying out some goals and tasks to accomplish the previous day can help you be more organized and make use of that early start.

6. Healthier Eating

No time for breakfast? Grabbing something quick and easy on the go while you

run out the door? Sound familiar? Rising later doesn’t give you the much needed time to break the fast from the night before and prepare a sustainable breakfast that will set you up for the day.

Recent research has found that late sleepers generally consume approximately 248 more calories than those who rise early. They tend to only eat half as much fruit and vegetables and twice as much fast food as their early riser counterparts.

7. More Productive

Your brain tends to be the most alert in the morning, so why not use that time wisely to focus on important tasks un-interrupted while the rest of your house and world sleep.

You tend to make better decisions and think more clearly in the morning, then at any other time of day.

Starting the day early also improves your concentration which means you can accomplish those goals and tasks that you set out the night before. It also means that by the time you get to work, you are fully awake and properly acclimatized to the day meaning you will be more alert during those peak hours.

8. Helps your Skin Look Healthy

Our skin tends to look its best in the morning after a full night’s restful sleep. And being an early riser means you can take advantage and take your time to make sure your skin looks its best.

People who wake up early also tend to have regular sleeping habits which help to ensure that your skin gets the proper time to rejuvenate itself.

Getting into the Routine

Ok, so we’ve outlined some tips on how to be an early riser, but how do we start getting into the routine, while also getting enough sleep. Here are a few tips to get you started.

  • Start slowly.
  • Try waking just 15-30 minutes earlier than usual at the start. Get used to this for a few days, then cut back another 15 minutes. Keep doing this gradually until you get to your goal time.
  • Allow yourself to go to sleep earlier. You might be used to staying up late, but if you continue to do this while trying to get up earlier, sooner or later one is going to give. And if it is the early rising that gives, then you will crash and sleep late and have to start all over again. Try going to bed earlier, even if you don’t think you’ll sleep and read while in bed or mediate for a few minutes to help relax your mind. If you’re really tired, you just might fall asleep much sooner than you think.
  • Don’t have your alarm clock next to your bed
  • This is an important one, if it is within arms reach, the temptation is there to just reach out and hit the snooze button or worse still you could end up just turning it off.
  • By having your alarm clock far from your bed, you will have to get up out of bed to shut it off. Then, you’re up. Now you just have to stay up.
  • Open the blinds or curtains and get out of the room as soon as you turn off the alarm
  • By doing this you are less likely to talk yourself into getting back into bed, even if it is just for a few minutes.
  • Do not rationalize. If you allow your brain to talk you out of getting up early, you’ll never do it. Don’t make getting back in bed an option.
  • Have a good reason for setting that alarm:
  • Set something to do early in the morning that’s important. This will help motivate you to get up and do it. Once it is done, you’ll be awake and ready to take on the day.

Take advantage of all that extra time

Have a nice hot cup of coffee or tea. Read a book, Watch the sunrise or meditate. Don’t wake up early, to wander around and not make the most of your time. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.

Getting up early has many benefits for both your body and your mind. The hardest part is convincing yourself to do it, and then getting into a routine of getting up early every morning. If you start implementing these tips you will soon see that it gets easier and eventually you will find that your body starts to get used to it, and you end up waking even before your alarm goes off.

 

 

15 Best Places In The North Of England To Visit

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England is an incredible country to explore. We’ve got some stunning history, beautiful villages and gorgeous national parks that dotted all across the lands. That being said, sometimes, the best places in the north of England are forgotten in lieu of amazing cities like London or the pretty spots in the south of England.

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That being said, the north of England is pretty vast, with a whole heap of beautiful places to explore. This is exactly why I wanted to share some of my favorite and best places in the north of England to visit on your next trip.

Now, for clarity, there’s no real defining line of what constitutes, north and south England, it seems like everyone has their own cutoffs of where this border exists. To make things simpler, I’m going on the notion that anything lower than the Peak District National Park is south.

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With that in mind, take a look below at the best places in the north of England to see. Have the best trip around England, we really have a beautiful country.

1.) The Lake District

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One of the UNESCO protected national parks, the Lake District is one of the best places in the north of England to visit if you love the countryside. Consisting of around sixteen lakes, the Lake District is filled with stunning mountains, rolling hills and a heap of lakes that are nestled within the countryside.

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MY ALL – Mariah Carey

Honestly one of the most brilliant and expressive songs I’ve ever heard. Her voice is absolutely mesmerizing, sultry, husky, sensual but also powerful, you can feel that she’s truly yearning for her lost love.

You really have to look inside yourself and find your own inner strength, and say, ‘I’m proud of what I am and who I am, and I’m just going to be myself.

= = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = = =

 

LYRICS: Mariah Carey MY ALL

I am thinking of you
In my sleepless solitude tonight
If it’s wrong to love you
Then my heart just won’t let me be right
‘Cause I’ve drowned in you
And I won’t pull through
Without you by my side

I’d give my all to have
Just one more night with you
I’d risk my life to feel
Your body next to mine
‘Cause I can’t go on
Living in the memory of our song
I’d give my all for your love tonight

Baby can you feel me
Imagining I’m looking in your eyes
I can see you clearly
Vividly emblazoned in my mind
And yet you’re so far
Like a distant star
I’m wishing on tonight
I’d give my all to have
Just one more night with you
I’d risk my life to feel
Your body next to mine
‘Cause I can’t go on

Living in the memory of our song
I’d give my all for your love tonight
I’d give my all to have
Just one more night with you
I’d risk my life to feel
Your body next to mine
‘Cause I can’t go on
Living in the memory of our song
I’d give my all for your love tonight
(I’d) give my all for your love
Tonight

 

Love Song in Winter (Winter Sonata)

“Snow flurries began to fall and they swirled around people’s legs like house cats. It was magical, this snow globe world.” 

Mihran Kalaydjian Playing Love Song in Winter Sonata

Special thanks to all my fans who participated.

Mihran Kalaydjian Playing Love Song in Winter Winter Sonata

Music Arrangements: Edward Khoury

Record Labels: Paramount Studios

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My caress goes away without cause,

I got my fingers … In the wind, when passing,

the caress that wanders without destiny or object,

the lost caress who will pick it up?

 

I could love tonight with infinite piety,

I was able to love the first one who came right to get there.

Nobody arrives The flowery paths are alone.

Missing car, roll … will shoot …

 

If in the eyes you kiss this night, traveler,

if the branches shudder a sweet sigh,

If you oppress your fingers a small hand

It takes you and leaves you, it gets you and leaves.

 

If you do not see that hand, or that mouth that kisses,

If it’s the air who weaves the illusion of kissing,

Oh, traveler, you have the eyes like heaven,

In the molten wind, will you recognize me?

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Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for “fair use” for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.

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I Need to Know – Marc Anthony

I Need to Know – Marc Anthony

 

They say around the way you’ve asked for me
There’s even talk about you wanting me
I must admit that’s what I want to hear
But that’s just talk until you take me there oh

If it’s true don’t leave me all alone out here
Wondering if you’re ever gonna take me there
Tell me what you’re feeling cause I need to know
Girl you’ve gotta let me know which way to go

Cause I need to know
I need to know
Tell me baby girl cause I need to know
I need to know
I need to know
Tell me baby girl cause I need to know

My every thought is of this being true
It’s getting harder not to think of you
Giel I’m exactly where I wanna be
The only thing is I need you here with me – oh
If it’s true don’t leave me all alone out here
Wondering if you’re ever gonna take me there
Tell me what you’re feeling cause I need to know
Girl you’ve gotta let me know which way to go

Cause I need to know
I need to know
Tell me baby girl cause I need to know
I need to know
I need to know
Tell me baby girl cause I need to know