Scatty.com

When Life Gets Stressful and You Want to Quit, Here’s What to Do

Posted on by scatty

Here’s a scenario: Have you ever woken up in the morning to your alarm clock blaring … bleary eyed from lack of sleep, staring at the ceiling, thinking about the day ahead … and what you’re really doing is wondering how in the world you’re going to get through the day because you have so much to do and so many people who are going to want things from you?

Perhaps you already have a few voicemails or texts on your phone from people at work. Maybe you just saw a negative balance alert on your bank account, along with several NSF fees. Maybe you can hear your children crying in the next room. They need to get up. They need their diapers changed. They need breakfast. Perhaps you just realized that you completely forgot you had a dentist appointment yesterday and that it’s your mom’s birthday today and you have no gift.

These moments can feel … overwhelming. It’s easy to get lost in this haze of stress and to feel like you’re drowning. It’s easy to want to quit and walk away from it all.

When this happens to you, here’s what to do.

What to Tell Yourself When Life Gets Too Stressful and You Want to Quit

Tell yourself this:

Life is always going to be stressful.

Let us say that again: Life will always be stressful.

Like a punch to the gut, isn’t it?

Get ready because here’s another one: You’re never going to get it all done.

That’s right. We said it.

It’s not what you want to hear, is it?

You want to hear that there is some time in the future where you are finally going to “get it all together”. You’re going to pay off your debt, lose the weight, organize your basement, have the perfect home, make $1 million, find “The One”, and have the ideal job that lets you take all the time off you need and is super rewarding and fun. Moreover, at this point, you will never feel stressed because nothing will ever go wrong, and you will die peacefully in your sleep at the age of 110.

This little story above is not something that we tell ourselves explicitly. It’s not something that clearly runs through our minds because if it did, we’d instantly realize how foolish it is. Has any of this cascade of wonderful events ever happened to you before? To anyone you know? Have you ever known a time period in your life where absolutely nothing went wrong? Do you always get what you want?

Chances are, the answer to these questions is no across-the-board.

Why are we saying all this? Because the sooner you understand it, the sooner you can get to work on improving what you can and letting go of what you can’t.

Life will always be stressful. If you feel that “life is just stressful right now,” you will imagine a dream in which it’s not stressful, and this is what will really mess with you.

It is when you can accept the current state of things and work on what you can while not letting the small stuff bother you, that you can really make progress. You, and millions of other people, have daily challenges, all of which threaten to take you down. It is those among us who rise to the occasion and accept these challenges — doing their best to combat and work with problems that arise — who will overcome and learn to enjoy and cherish life as it is … not as it “should be”.

Here’s Everything You Need to Do When You Bring Home a New Computer

Posted on by scatty

Bringing home a new computer can certainly be a fun experience, especially if you’ve been working on an older machine for quite some time. In a lot of situations, you just don’t realize how sluggish your legacy equipment has been until you have the chance to use something that has been manufactured more recently.

While that new computer is likely ready-to-go out of the box, there are still a few important steps that you should take to help make sure you’re getting every last bit of the performance that you’ve paid for.

Breaking in a New Computer: An Overview

When you bring home a brand new computer for the first time, one step that you should take immediately involves removing all of those pre-installed programs that you don’t actually need.

Those applications go by many names, with "bloatware" being among the most common. This is especially true if your new computer is running the Windows operating system, which is notorious for this kind of thing.

Go into the Control Panel in Windows and select the option labeled "Programs and Features." This will give you a detailed overview of everything installed on your machine. Select the applications you have no intention of using and click the "Uninstall" option. Not only can this give you an almost instant performance boost, but you can free up quite a bit of valuable hard drive space as well.

Note that this issue isn’t quite as prominent on a computer running the MacOS operating system. Still, you can open "Finder" and head to "Applications" to achieve largely the same effect. Just drag any programs you don’t plan on using it into the Recycle Bin.

Next, you’ll want to check to see if any updates are available for your new machine. On a Windows computer, you will once again do this via the Control Panel. On a MacOS machine, you can click the "Apple" button in the top left corner of the screen and select the option labeled "System Preferences."

Keep in mind that just because you bought a new computer doesn’t mean it was manufactured yesterday. There’s no telling how long it had been sitting on a store’s shelf and, in that time, important operating system and other software upgrades may have been released that you don’t have access to quite yet.

In addition to bringing new features to your computer, these updates often include bug fixes, security patches and other essential changes that you don’t want to go without. So make sure that everything is fully updated before you start adding new software or using the computer in earnest. 

Finally, you’ll want to choose a backup solution to keep all of your important files and documents protected. On a MacOS machine, you can go into the "System Preferences" menu and set up an external hard drive to be used for backup purposes via Time Machine. Windows computers have a similar feature that will once again be in the Control Panel. Make sure that backups are set to occur at least once a day so that you don’t need to worry about data loss or other issues moving forward. 

Having Internet Issues With Your Devices? Here’s How to Troubleshoot Your Router

Posted on by scatty

One of the great things about wireless Internet connectivity is that, with the right equipment, you can achieve stable, high-speed coverage from virtually any location in your home. Do you have a home office that you spend a lot of time in during the day? You won’t have to worry about dropouts or other connectivity issues. Do you want to be able to enjoy a good book on your patio as you relax one evening after work? You can easily do that, too.

Having said that, technology is inherently fragile and regardless of how expensive your equipment is, it’s still possible to run into issues with your Wi-Fi from time to time. This is especially true if you’ve already embraced the concept of the "smart home" or the Internet of Things, as you probably have dozens of devices that are all actively utilizing your network’s bandwidth. Thankfully, all hope is not lost. If you want to fix whatever issue you’re having with your router, there are a number of important things to keep in mind.

Troubleshooting Your Router: An Overview

If you’re having issues with the Wi-Fi in your home or office, the first step you should take always involves rebooting the router that is maintaining your connection. Although this may sound overly simplistic, it’s actually quite effective for a few reasons.

for starters, just like a computer, sometimes a router will need to be rebooted to clear any issues that are being stored in its internal memory. Secondly, doing this will disconnect all devices from your network temporarily and will allow them to essentially "start fresh" once the router comes back online. In a lot of situations, this can fix the lion’s share of issues that you’re dealing with.

Some routers have dedicated apps that can allow you to go through this reboot process. Netgear’s Orbi routers, for example, can allow you to reboot the hardware even if you’re away from the home. It will then automatically start back up again. But in most situations, all you have to do is unplug the router for about 30 seconds and plug it back in to achieve the same effect.

Likewise, you’ll want to carefully consider the placement of your router if you’re experiencing connectivity issues. That is to say, if your router is on one side of your house and most of the devices that are experiencing issues are on the opposite end, it may simply be a matter of the signal not being able to reach everything you’re trying to use. For the best results, your router should always be in a centralized location in your home. The farther you get away from the router, the more issues you’re likely to run into.

Finally, always make sure that your router’s firmware is up-to-date. If your router has a dedicated app (as was true in the Orbi example), go to the "Administrator" screen and select an option that will no doubt be labeled some variation of the phrase "Check for Updates." Otherwise, type your IP address into a web browser, log into your router’s configuration screen (your username and password will be listed on the router itself) and check for updates that way. This, too, can solve a significant amount of the problems you’re likely experiencing. 

3 Hacks Remote Workers Can Use To Improve Mindfulness

Posted on by scatty

The once-prevalent drive to possess financial security has been tempered by a growing need to reduce stress and create a healthier work-life balance. According to the American Stress Institute, daily office grinds and unpleasant environments are driving forces behind the following statistics.

  • Approximately 75 percent of employees believe that workers have more on-the-job stress than a generation ago.
  • Upwards of 40 percent of workers reported their job was very or extremely stressful.
  • About 25 percent view their jobs as the number one stressor in their lives.

Shifting away from annoying commutes and seemingly hostile offices to work-from-home positions has reduced or eliminated some of the emotional hardships. But transitioning to life as a remote worker presents a new set of challenges. Getting to a low-stress place where you feel more mindfully present may require a few tweaks. These are ways newly-minted remote workers are adapting, overcoming, and feeling more comfortable.

1: Setting Boundaries Around Work From Home

It’s not uncommon for employees to grow reliant on workplace structure. For instance, you may go through your morning routine, punch in at 9 am, take scheduled breaks, and leave at 5 pm. Daily schedules are established, so staff members don’t have to think about it. They fall into a routine and focus on tasks.

Remote workers sometimes lose structure. People start to perform routine household tasks such as throwing a load of laundry in the washer or doing the dishes. After a while, remote employees have integrated salaried work with household chores, and life becomes one big to-do list. The solution for many remote workers is to sit down and write out a structured work schedule. Include a start time, breaks, and end of the day. Focusing on one item at a time supports healthy mindfulness.

2: Overcoming Feelings of Isolation

Human beings are social creatures by nature and too much time alone as a remote worker is not necessarily healthy. Regularly scheduled video conferences can help take the edge off feeling alone. Online meetings allow professionals to interact with colleagues and reinforce the idea you are part of a team. It may also prove comforting to have a weekly coffee hour with your former officemates before the regular workday begins.

People who go remote also lose the spontaneous after-work get-togethers. That’s why it’s essential to seek out evening and weekend social activities as well. Consider joining a walking group, taking outdoor yoga classes, or pursuing a niche activity that helps build a sense of fellowship. It’s impossible to be mindfully present if you’re feeling blue.

3: Practice Mindful Meditation In Everyday Life

There are two basic ways to improve your mindfulness. The first involves setting aside quiet time to practice it as a discipline each day, usually before you get busy. These are simple steps you can follow.

  • Place your body in a comfortable sitting position.
  • Breathe steadily and focus on each breath.
  • Sit quietly and experience the moment.
  • Be kind to yourself by not self-criticizing when thoughts crop up.
  • Let judgments pass by.

As you practice traditional mindful meditation over time, the second element usually emerges. You find yourself focused on the task at hand, whether it’s completing a work-related project or preparing a salad. Mindfulness is something of a mental health lifestyle, and remote workers are uniquely positioned to reduce stress and improve happiness.

Scientists Tried Arming White Blood Cells to Battle Cancer, and It Worked

Posted on by scatty

Imagine there’s a war waging inside your body between two types of white blood cells. However, this war is not cancer. In reality, it’s a relatively new type of cancer treatment scientists have developed that fights infection from the inside out. Instead of using measured doses of radiation to kill cancerous cells, this treatment, called CAR-T cell therapy, uses white blood cells that have been harvested from your own body, modified to contain a cancer-fighting receptor, and then infused back into your blood stream. Once back in the game, these new super-cells basically hunt down cancer cells and blast them with fatal cytotoxins. 

Not a Perfect Cancer Treatment, But a Better One

If it sounds too good to be true, it really isn’t. CAR-T cell therapy has been around for several years now. And during this time, scientists have labored to work out the kinks. It’s still not perfect, but it’s getting better all the time. In 2017, it was first approved by the U.S. Food and Drug Administration as a legitimate treatment for certain forms of cancer. Since that time, this revolutionary new form of immunotherapy has helped thousands of patients go into remission from illnesses such as acute lymphoblastic leukemia, lymphoma, and multiple myeloma. 

A Living Drug to Fight Cancer

Doctors at Memorial Sloane Kettering Cancer Center in New York have referred to CAR-T cell therapy as the equivalent of a "living drug," given to patients to help their own bodies ward off the devastating effects of cancer. To begin the process, doctors harvest healthy T-cells from the affected patient, modify the cells by adding a Chimeric Antigen Receptor, or CAR, and then reinfuse the modified cells back into the patient’s body. Once inside, the CAR-T cells bind to a specific type of protein, or antigen, that is only present in cancerous cells. Once bound, the CAR-Ts release cytotoxins which then kill the cancerous cells. 

But Does It Make the Patient Sick? 

Unfortunately, there can be a serious side-effect of CAR-T cell therapy, called Cytokine Release Syndrome (CRS), that’s potentially fatal. However, when caught in time, it’s usually treatable. CRS causes symptoms such as high fevers and flu-like symptoms. But it can also prompt major organs, such as the heart, brain, and liver, to stop functioning. 

The good news is that scientists have been working on ways to prevent CRS during CAR-T cell therapy, and they’ve recently made breakthroughs with a drug commonly used to treat hepatitis. This has proven effective in toggling the modified T-cells on and off in laboratory mice. And researchers hope to begin human trials within the next year. 

So, the next time someone you know is diagnosed with blood cancer, remember — there is much more hope now than there was just a decade ago. And a year from now, things may look even brighter, thanks to the dedicated scientists and doctors who thought to arm a single white blood cell and send it into battle.

What Can Worms Teach Us About Sleep?

Posted on by scatty

 

The next time you curl up in your bed for a good night’s rest, you may want to think about how the worms in your yard might be sleeping. A recent study by researchers at Japan’s University of Tsukuba has used the humble worm to discover a key that may unlock the door to better sleep for human beings.

 

The nematode worm known to scientists as Caenorhabditis elegans has been a mainstay of laboratory research since the 1960s. Known as something of a model organism, this worm is very easy to breed and care for. But, more significantly, many of the genes in its DNA have functional counterparts in the DNA of humans.

 

These facts make the recent study by the University of Tsukuba incredibly noteworthy. Under the leadership of Professor Yu Hayashi, the University of Tsukuba research team published “Lessons on how to sleep: What we can learn from worms” in the May 2022 issue of iScience.

 

The researchers began with the hypothesis that the neuron ALA (a specific nerve cell in the central nervous system) plays a key role in the homeostatic regulation of sleep, both in worms and in human beings. “Our sleep is homeostatically regulated,” explains Professor Yu Hayashi. “In other words, the more we stay awake, the more we subsequently sleep…. C. elegans also exhibits alternating cycles of wake and sleep that are homeostatically regulated. Thus, we expected that studies using C. elegans might give us hints regarding the molecular and cellular mechanisms underlying the homeostatic regulation of sleep."

 

By isolating the ALA neuron in Caenorhabditis elegans, the University of Tsukuba discovered that it contained substantially more calcium ions when the worms had been awake for a prolonged period of time, and substantially less calcium ions after they have slept. Although they will have to be repeated and confirmed through additional research, these results suggest a direct correlation between the worm’s natural ability to homeostatically regulate sleep and the amount of calcium in its ALA neurons. Specifically, the buildup of calcium ions in these central nervous cells seems to play a key role in making the worm feel “sleepy.”

 

As humans, we have ALA neurons that are similar to C. elegans and a similar "sleepiness" trigger encoded in our central nervous system. This means that, despite being one of the most basic lifeforms with a nervous system, the worm can tell human beings a great deal about our own patterns of sleep and wakefulness as well as which cells regulate them and how.

 

The groundbreaking University of Tsukuba study lays the foundation for any number of forthcoming studies that will likely involve mice and other small mammals. Ultimately, the simple nematode worm may lead to a far more thorough understanding of why and how people sleep as well as new guidelines and treatments that can help people sleep better.

Fast Food Restaurant Ice is Often Dirtier Than Toilet Water

Posted on by scatty

Few things are better on a hot day than a big fountain drink from your favorite fast-food restaurant – with lots of ice. Never mind that the ice in your cup may be contaminated with bacteria like coliform, enterococci, E. coli, and more.

What’s a little bacterium between friends, right? After all, we’re talking about staples in the fast-food industry – giants like Starbucks, McDonald’s, Burger King, and KFC. And no, this is not isolated to one city, county, or even state. It is national.

A 12-year-old’s science project gets seriously disturbing

In 2006, Tampa 12-year-old Jasmine Roberts was annoyed with her ice chewing friends so she used her school science project to make them stop. She took samples of fast-food ice and samples of toilet water from fast food restaurants in her area and compared the bacterial loads. The conclusion? 70% of the time, fast-food ice is dirtier than toilet water.

This became fairly high profile and there were several other studies done with similar results.

2008 – Ice samples were taken from 25 Indianapolis area bars. 13 contained coliform bacteria.

2010 – 90 drink samples were taken from 30 soda fountains in the Roanoke, Virginia area. 48% of the drinks contained coliform bacteria and 11% contained antibiotic resistant E. coli. This was due to bacteria in the plastic tubing of the soda machines.

2011 – Ice samples were taken from 88 establishments in the U.K. and 30% had E. coli and enterococci.

“Dirty ice machines” and public reports

There are two stomach turning reasons that experts offer as a possible reason why fast-food ice is so gross: people don’t wash their hands before scooping the ice and the ice machines aren’t cleaned regularly, if at all. Additionally, toilets are cleaned regularly, which is why the ice is dirtier than the toilet water.

A Charlotte, North Carolina reporter whose beat is area restaurants and does a weekly “restaurant report card” has said that one of the most common citations he sees on public health reports is “dirty ice machines.”

These dirty ice machines can harbor such bacterial treats as salmonella and E. coli, not to mention mold and viruses.

How to get healthy, safe ice when eating out

Experts say that you really can’t know if the ice you are getting is clean. In what are more extreme cases, there may be visible signs like pink or black in the ice – or if it has a slimy film. It should be clear, tasteless, and odorless. If it is cloudy or discolored, or has an odor or a taste, you are definitely not getting clean ice.

There isn’t much you can do though, except be vigilant or make your own ice in the controlled environment of your own kitchen.

This begs the question though. If you can’t even get clean ice from these restaurants, what do you suppose the condition is of the food that you eat there?

But that’s another post for another day.

4 Simple Hacks to Cut Sugar From Your Diet

Posted on by scatty
 
We know, we know, sugar is really, really yummy. It’s sweet by itself, it’s a huge component of baked goods, it does, in fact, have the ability to make the medicine go down better (thank you, Mary Poppins), and it truly melts in your mouth. 
 
Sugar has the ability to actually activate the little feel-good dopamine chemicals in our brains, and our bodies like the energy it gives. This is all in moderation though. Our ancestors did not have the processed sugared candies, wrapped snacks, or soft drink craziness that we have today. Watching our sugar intake is actually an important step to improving your health. 
 
Eating too much sugar has a whole host of health risks and can cause irreversible effects on a body:
 
 
 
  • High Blood Pressure
 
  • Weight Gain
 
  • Teeth Cavities and Rot
 
  • Fatty Liver Disease
 
  • Diabetes
 
  • Acne
 
  • Chemically-Induced Cravings
 
  • High Cholesterol Levels
 
  • Inconsistent Glucose Levels
 
We’re not saying you need to cut all sugar from your diet, but here are four simple hacks to reduce your sugar intake:
 

1. Reduce the Consumption of Soft Drinks. 

 
Soft drinks have an insane amount of sugar content in them. A 12-ounce can of Coca-Cola, for example, has 39 grams or NINE teaspoons of sugar included. A 20-ounce bottle of Mountain Dew has a whopping 77 grams of sugar. 
 

2. Substitute Fresh Fruit for Processed Goodies 

 
If you have a sweet tooth, fresh fruit will help curb that craving just as much as a piece of pie or a cookie. 
 
Fresh fruit has less sugar overall when compared to a piece of candy or something like a slice of cake, and it’s full of natural sugars that the body needs. In addition, fresh fruit is filled with healthy vitamins, fiber, antioxidants, and minerals that are not present in something like a candy bar. 
 

3. Have fun with new recipes, like adding lemon and mint leaves to your iced tea instead of packets of processed sugar. 

 
Google and recipe bloggers are amazing and are great sources to find creative hacks to cut sugar while preserving flavor. One fantastic example we’ve found is for iced tea. A little bit of fresh lemon juice and freshly picked mint leaves (or from the grocery store) when added to iced tea is a great substitution for packets of processed sugar. They will also make your drink look nice if you’re entertaining, at a picnic, or at an outdoor BBQ. 
 

4. Check the labels. 

 
People are always surprised when they look at a food label and see the amount of sugar included. There are a ton of hidden sugar situations in condiments, sauces, and things like breakfast cereals that add up quickly and are just not necessary. 
 
Just to give you an idea, one tablespoon of ketchup has one teaspoon of sugar. That’s more sugar than most ice creams. 

5 Surprising Benefits Of Martial Arts

Posted on by scatty

Are you looking for a way to improve your health and well-being? Martial arts can offer a lot of benefits, both physical and mental.

You might be surprised at how martial arts can improve your life. From gaining strength and flexibility to improving focus and discipline, there’s something for everyone who wants to get started in martial arts.

Gain Strength and Flexibility

One of the most surprising benefits of martial arts is the way it can help practitioners gain strength and flexibility. Contrary to popular belief, martial arts is not just about physically striking an opponent.

Many martial arts styles place a strong emphasis on using proper form and technique to execute moves. Martial arts students often develop significant muscular endurance and flexibility.

In addition, many martial arts styles also involve a great deal of body weight exercises, such as push-ups and squats. As a result, practitioners often develop significant strength and power.

Improve Your Coordination

Many people turn to martial arts to improve their physical fitness or self-defense skills. However, martial arts can also have a surprising impact on your coordination.

The repetitive motions and strict form of martial arts exercises can help to improve your body awareness and control. As a result, you may find that your coordination improves in your martial arts training and other areas of your life.

If you’re looking to boost your coordination, martial arts may be the perfect activity for you.

Increase Your Focus and Self-Discipline

One of the most surprising advantages of martial arts is the way it can improve your focus and self-discipline. When you have to remember a complex series of movements and techniques, you quickly learn to pay attention and focus your thoughts.

You can then transfer this heightened concentration level to other areas of your life, such as work or studies. Regularly attending classes and training sessions helps to develop self-discipline.

Over time, you will find it easier to stick to goals and resist temptation. If you’re looking for a way to boost your productivity and discipline, martial arts may be the solution.

Boost Your Mental Health

Martial arts can also have a significant impact on mental health, helping to reduce stress, anxiety, and depression. Additionally, martial arts can promote feelings of relaxation and well-being.

When you train regularly, you will release mood-boosting endorphins. Increased focus helps sharpen your mind, while the discipline and structure of martial arts can help to give your life a sense of purpose.

While the physical benefits of martial arts are well-known, the mental benefits are often overlooked. For anyone looking to boost their mental health, martial arts is excellent.

Get in Shape Quickly

Martial arts is an incredibly effective way to get in shape quickly. The high-intensity workouts associated with martial arts can burn hundreds of calories in a single session. The discipline required can help push the limits of what the body is capable of.

Martial arts can help to improve cardiovascular health, muscle tone, and weight loss, making it a fantastic activity for those looking to get in shape quickly.

Conclusion

There are many advantages to practicing martial arts, some of which you may not know. These surprising benefits can help to improve your physical and mental health, making martial arts an excellent activity for anyone looking to improve their overall well-being.

5 Surprising Benefits Of Weight Training

Posted on by scatty

Did you know that weight training can have some surprising benefits? In addition to helping you look better and feel more confident, weight training can also help improve your mental health, increase your lifespan, and even make you smarter. Here are 5 of the most surprising benefits of weight training.

Help improve your mental health

Most people associate weight training with physical benefits like increased muscle mass and strength. However, weight training can also positively impact mental health, and people who participate in weight training are less likely to experience depression and anxiety.

The benefits of weight training come from releasing endorphins, which have mood-boosting properties. In addition, lifting weights can give people a sense of accomplishment and boost self-esteem.

Increase your lifespan

There are many surprising benefits of weight training, including increased lifespan. Living a longer life is likely because weight training helps to improve cardiovascular health and reduce the risk of chronic diseases such as heart disease, stroke, and diabetes.

In addition, weight training can help to improve bone density and reduce the risk of falls and fractures in older adults. Thus, increasing your lifespan is a surprising benefit of weight training that you may not have considered.

Make you smarter

Did you know that weight training could make you smarter? It’s true! People who engage in regular weight training have better cognitive function than those who don’t. So how does weight training make you smarter? One theory is that it helps increase levels of BDNF, a protein that supports the health of brain cells.

Weight training also increases blood flow to the brain, which delivers more oxygen and nutrients to keep brain cells healthy and functioning properly. In addition, lifting weights requires focus and concentration, which can help to sharpen cognitive skills.

Improve your confidence

Weight training can be a great way to boost your confidence, regardless of your size or strength. For one thing, weight training can help you build muscle, making you feel stronger and more capable. In addition, weight training can help to improve your posture and alleviate pain, both of which can give you a more confident appearance.

Finally, lifting weights can be empowering, helping you feel like you are in control of your body and your life. So if you are looking for a way to build confidence, don’t discount the benefits of weight training.

Great way to stay healthy and fit

One of the most surprising benefits of weight training is improved cardiovascular health. Of course, cardio workouts are the best way to keep your heart healthy, but weight training can also be beneficial. For example, regular weightlifting can help to lower blood pressure and improve cholesterol levels.

Weight training can also help increase bone density, reducing the risk of developing osteoporosis later in life. So, if you’re looking for a way to improve your overall health, you may want to consider adding some weightlifting to your workout routine.

Conclusion

There are many surprising benefits to weightlifting that go beyond the physical. Weightlifting can improve mental health, increase lifespan, make you smarter, and even help you become more confident. So, if you’re looking for a workout that can offer some serious benefits, weightlifting is a great option.