With the dawn of the New Year here, countless people have made resolutions to slim down their waistlines and boost their overall health. From eating a more balanced diet to adopting a new exercise routine, there are plenty of natural approaches to getting healthier in 2024. But losing weight doesn't necessarily mean giving your lifestyle a total overhaul. Sometimes, it's the little daily actions that count. If your health and fitness goal this upcoming year is to blast away body fat and keep it off for good, look no further. We spoke with Mike Masi, CPT, a certified personal trainer at Garage Gym Reviews, who shares 10 easy daily habits for weight loss to shed more than just a few pounds.

According to a 2018 review published in the American Journal of Lifestyle Medicine, the key to sustainable weight loss extends beyond diet and exercise. Studies suggest that the best approach to keeping weight off long-term involves adopting healthy lifestyle habitsengaging in regular physical activity, eating a healthy diet, not overeating, managing stress, and avoiding tobacco and alcohol. So, instead of taking on daunting lifestyle changes, you can achieve your weight-loss goals by tweaking your daily habits.

Keep reading to uncover which 10 easy daily habits for weight loss you can implement into your routine to melt excess pounds,according to Masi. And when you're finished, don't miss the 10 Best Ways To Keep Belly Fat Under Control in Your 40s & 50s.

Starting your day with a balanced mix of protein, whole grains, and fruits kickstarts your metabolism and provides sustained energy to curb those mid-morning cravings.

"It's way easier to start the day strong than it is to end the day strong," says Masi. "Eating a balanced and healthy first meal can be a great psychological boost for the remainder of the day, and it doesn't leave a void that your body will be signaling to fill for the remainder of the day. This is a good way to set you up for success on your weight-loss journey."

RELATED: 10 Best Balance Exercises To Keep You Active & Mobile as You Age

Research shows that drinking water before meals can boost satiety and reduce calorie intake, supporting healthy weight management.

"Drinking plenty of water throughout the day aids digestion. It also helps expand the stomach and may increase the feeling of fullness from a meal, which may temporarily reduce the feeling of hunger," explains Masi.

Studies suggest that protein-rich foods boost metabolism, reduce hunger, and help preserve lean muscle mass during weight loss. 6254a4d1642c605c54bf1cab17d50f1e

"Protein is more important for people who are actively losing weight as the body may potentially see the muscle tissue as a nutrient-rich source of calories that it can break down for energy since you are in a caloric deficit," Masi explains. "Eating enough protein and exercising will mitigate that effect and improve your body composition."

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

Fiber is a weight-loss powerhouse. According to a 2022 review, this essential nutrient helps promote fullness, aids digestion, and stabilizes blood sugar levels.

Masi tells us, "When ingested, fiber slows the rate at which food moves through your digestive tract. This is one of the ways that fiber helps keep you feeling fuller for longer. Beyond that, most fibers cannot be fully broken down by the human body, which means the calories from those carbohydrates do not get taken into the bloodstream for use or storage."

Non-Exercise Activity Thermogenesis (N.E.A.T.) can significantly affect your weight-loss journey. N.E.A.T. refers to the portion of calories you burn by performing "spontaneous" physical activity outside of regular exercise.

"The simplest way to track your N.E.A.T. is to wear a pedometer, which most smartwatches have built-in," says Masi. "Determine your average daily step count, then make sure this number doesn't drop as your diet starts. Or if you don't want to decrease your caloric intake, you can work on increasing your step count instead."

"E.A.T. stands for Exercise Activity Thermogenesis and refers to calories burned during exercise," explains Masi. "Aim for 30 minutes of moderate to intense exercise to burn calories and improve muscle mass. Also, try to find an exercise that's fun and manageable so you can be consistent over a long time versus having to will yourself through workouts that you may not be looking forward to."

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

This simple daily practice enhances awareness of your eating habits, making it easier to identify areas for improvement and maintain accountability. According to research, this mindfulness practice has been associated with significant weight reduction.

"Over time, recording your food intake will help you know more about the macronutrient compositions, caloric burdens, and portion sizes to help you make sound decisions about your diet moving forward. Furthermore, mindful eating effectively decreases caloric intake, which helps kickstart a diet," says Masi.

The Sleep Foundation states that a consistent lack of sleep disrupts hormones that regulate appetite, leading to increased cravings for unhealthy foods. Aim for seven to nine hours of restful sleep each night.

"Getting poor quality or quantity of sleep can have you starting the day with a half tank, potentially leading to decreased N.E.A.T and poorer dietary decisions," states Masi. "Lack of sleep can affect hormones that regulate hunger, leading to increased appetite and potential weight gain."

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Late-night snacking can sabotage your weight-loss efforts. Research indicates that nighttime eating can decrease fat oxidation, leading to fat gain. Establish a cut-off time for eating in the evening to give your body ample time to digest before bedtime.

Masi says, "Eating late at night is not inherently bad for you in and of itself, but it's the time of day when you're most fatigued and most likely to overindulge."

Creating accountability for yourself is a fantastic way to reach your weight-loss goals. Share your weight-loss goals with a friend or family member, or join a supportive community. Accountability boosts motivation, making you more likely to stick to your healthy habits.

"A daily checklist or an accountability partner may be a great way to keep up the habits that are driving the effective changes," says Masi. "This approach could be as simple as setting an alarm on your phone telling you to walk to complete your steps, or going shopping with a friend with similar goals to keep you from making purchases that don't align with your goals."

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10 Easy Daily Habits for Weight Loss - Eat This, Not That

The start of a new year is the perfect time for setting goals and for many, getting fit comes top of the list. What better way to beat the January blues than a good workout!

As we kick off 2024 many are looking to step up their health and fitness game. Whether you are a complete novice or a training enthusiast, choosing the right place to train is important. Recommendations can go a long way when you are searching for the right place where you can feel welcome, no matter what your fitness level.

Joining the gym doesn't have to be daunting. We asked our readers to tell us about their favourites, with many selecting places that have personal, tailored programmes and a supportive community. Here are 10 of the top gyms and fitness classes as selected by our readers.

Elevate 9.8 gym on Marionville Road is a gym with 4 trainers. One reader said: "Hands down best gym in Edinburgh. Great community spirit with top class coaches. Bespoke small group PT classes and a range of other fitness options. Sean Mckirdy and the team also offer a combination of strength, fitness and build classes." Photo: Supplied

Project Strength and Fitness at Pefferbank markets itself as 'not your typical commercial chain gym where you pay a membership and are then left to your own devices'. Personal training sessions are adapted to each individual to suit their current training needs and goals and fitness classes are run over a 6-8 week training cycle so you can see results Photo: Supplied

Energize gym at Edinburgh park on Lochside Place was highly rated as 'a very friendly gym with great staff'. The club offers a wide range of unique studio and outdoor classes, including Outdoor Military classes. Day rates are available for gym, swim and classes. Photo: Google

Lift Gyms UK on Gorgie Road was popular choice. It's rated highly as a 'fantastic community of coaches and members'. One said: "Loads of space, plenty of equipment, and a friendly atmosphere." Classes include Hyrox, circuits and soon introducing Yoga. Award winning group offering personal training sessions an free day pass for prospective members. Photo: Supplied

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The best gyms and fitness classes to get in shape this year as selected by our readers - Edinburgh News

The journey of a medical student is fraught with challenges and hurdles. From absorbing vast amounts of information to honing practical skills, students must navigate a complex landscape of learning. One aspect that is often overlooked, yet crucial to their growth and development, is the role of encouragement. This is particularly essential during surgical rotations, where the intensity of the operating room can be daunting for many. The positive impact of receiving encouragement from attending physicians in this setting can shape the learning experience of medical students in profound ways.

According to a publication on ResearchGate, motivation plays a significant role in the academic achievement of medical students. Encouragement acts as a catalyst for motivation, boosting self-efficacy and enabling students to pursue their goals with greater determination. Such motivation not only influences academic success but also shapes the overall learning experience.

Medical educations transformative role extends beyond academic achievement. As per a report on Economic Times Health, it is instrumental in promoting patient-centric care and improving clinical outcomes. Encouragement during medical education nurtures compassionate and holistic healthcare professionals who prioritize patient care and wellbeing.

A study at Alfaisal University highlighted the importance of extracurricular research activities in medical education. Both extrinsic and intrinsic factors significantly motivate students to participate in these activities. Encouragement from mentors and peers acts as a significant extrinsic motivator, fostering skill enhancement and networking. However, challenges such as scheduling conflicts and mentorship issues can act as barriers. It is thus crucial for institutions to address these challenges and leverage the benefits of research activities in medical education.

Another innovative approach to medical education is through gamification. A study on PubMed Central identified key elements of successful gamification in medical education. Integration with instruction objectives, game rules, rapid feedback, fairness, and point scoring were among the top elements. Encouragement in this context can be equated to the rewards and points that students receive, triggering motivation and enthusiasm.

Public health education, as discussed on CloudMine, is instrumental in shaping a healthier society. It empowers communities, advances professional expertise, and promotes disease prevention. Encouragement plays a vital role here as well, motivating individuals to make healthier lifestyle choices and improve health literacy.

In conclusion, the power of encouragement in medical education is irrefutable. It shapes the learning experience, boosts motivation, promotes patient-centric care, enhances research participation, and contributes to public health education. As such, it is an aspect deserving greater recognition and implementation in the medical education landscape.

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The Power of Encouragement in Medical Education: Boosting Motivation and Patient-Centric Care - Medriva

Detroit Lions QB Jared Goff isnt looking for revenge on the Los Angeles Rams team that traded him or the coach who tossed him aside. Instead, he wants to deliver a Super Bowl to a city who has never come close.

While Matthew Staffords return to Detroit has dominated early headlines for the Detroit Lions vs. Los Angeles Rams Wild Card matchup this Sunday, Jared Goff is certainly at the center of the proverbial stage as well. His time with the Rams came to an abrupt and painful end when LA decided it was time to make a big investment in upgrading the quarterback by trading Goff and a pair of first-round picks (and more) for Stafford. While Goff already had his return to LA in a regular season matchup in 2021, one would think the heightened stakes of a playoff game may make this one more meaningful.

However, the Lions quarterback downplayed the significance of any sort of revenge this week, instead focusing on the potential of delivering a huge moment in Detroits franchise history, seeing as they have only won a single playoff game in the Super Bowl era.

I so badly want to win a game for this city, win a playoff game for this city that hasnt had one in so long, Goff said. Weve got a home playoff game for the first time in so long. Thats so much more important than anything personally for me. I want to be a part of this win.

Goff got closure from his time in LA by insisting on an exit interview with Rams coach Sean McVay after he was traded to Detroit. Many quarterbacks likely would have moved on and focused on what was ahead, but the veteran passer wanted to make sure he understood why the Rams had made the decision they did.

He wanted the full breakdown of why, former Rams offense tackle Andrew Whitworth told the LA Times in a 2023 piece. I thought that really showed his toughness.

Now, Goff appears to hold no ill will toward McVay. When asked on Wednesday where his relationship with McVay currently lies, Goff said their relationship was fine.

Sean and I are good, Goff said. I think hes a great coach. Obviously, we had our differences there at the end, but hes a great coach, hes done a lot of great things, and hes a guy that taught me a lot.

The way Goff talks makes it sound like hes put his past behind him long ago. When he landed in Detroit, he always expressed intrigue about the idea of building a program from the ground up. That was something he had experience with at Cal, going 1-11 his first year as a starter, and eventually getting the program to 8-5 his final college seasonthe teams best season record in six seasons (and theyve only matched that win total once since Goff left).

Now near the pinnacle of a similar journey in Detroit, Goff is hoping to deliver again.

Its exciting. Its been a goal of mine since I got here. Seeing the opportunity to be a part of something thats from the ground up, Goff said. To be able to be where were standing right now and have a chance to win the Super Bowl is pretty exciting. Weve got a long way to go, and the Rams are the first team in our way, and weve got to handle business.

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Jared Goffs motivation lies in delivering to Detroit, not revenge vs. LA - Pride Of Detroit

WEST WARWICK Without looking at the standings, you would never think that Coventry was winless with how they played against South Kingstown on Saturday.

The Oakers took advantage of nearly every mistake by the Rebels and won 6-5 in overtime. Coventry held a lead at the end of the first and second periods, finding ways to score despite SK dominating puck possession. Then, they outshot SK and won nine of 14 faceoffs in the third period before scoring quickly in overtime to win it.

SK had a 3-1 Division II record heading into the road matchup at Benny Magiera Ice Rink but traveled home feeling like it could be a low point in the season.

We took them lightly early on and it showed. The result is there, SK head coach Anthony Simeone said. Every team needs that one loss to motivate you the rest of the way. I told them to let tonight be the loss that pushes us the rest of the season.

While SK controlled possession for most of the first two periods, the formula for Coventry was simple throughout: dont waste their rushes. Coventry scored five of their six goals as a direct result of a break into the zone rather than a continuous possession.

The Oakers have a tiny roster of just 14 skaters, but theyre filled with speed. Goal scoring wasnt the reason they entered Saturdays game with an 0-4-1 D-II record, it was the fact that theyd allowed 7.6 goals per game in that stretch.

We beat them in the Christmas tournament and they gave us a good game, Simeone said about SKs 4-1 win on Dec. 27. They have a few really good kids on their team and they've got a great coaching staff that keeps them motivated. It just felt like the bounces went their way tonight, and they played a good game, but that's hockey.

SK went up 1-0 at 4:27 in the first period when Rebel sophomore Aaron Jarbeau scored on a tip-in on a pass by senior Michael Peters from behind the net, but that was the Rebels only lead of the night and it only lasted for a minute and a half.

Coventry broke into their offensive zone and got their first shot of the night on SK goalie Lucas Gordon who froze the puck to force a faceoff. The Oakers won the draw and got the puck to Collin King in the opposite faceoff circle who wristed it past Gordon.

Just over a minute and a half later, King stole the puck during a lengthy SK possession, skated all the way behind the net at the other end and passed to teammate Jack Horsman who one-timed it in for a goal.

Peters tied the game shortly after with a snipe from the slot on a rush of the Rebels own, but Coventry took the lead back before the end of the period with a powerplay goal at 11:21 by King on a rebound chance.

SK outshot Coventry 14-5 and won 14 of 24 faceoffs in the first period, yet Coventry had the momentum and led the game 3-2.

I think that's a good statistic that shows we had defensive breakdowns, Simeone said about allowing three goals on five shots. We had the puck in their zone most of the time and we just did a bad job getting back on defense, or covering their defensemen, or covering the guy who had the puck. We took too many penalties that led to them having odd-man rushes. When they shot, they scored because they just had those 2-on-1s or 3-on-2s; nobody was covering them.

SK dominated play early in the second period as well, at one point leading both shots and faceoffs 8-1 each, but that eighth faceoff win went to Rebel senior Ethan Hood who wristed it off the post. King received the puck for Coventry and went coast to coast against one defenseman who was unable to stop him from scoring his hat-trick goal to go up 4-2.

Hood got his revenge just 53 seconds later when he scored a goal on a wraparound. Rebels leading scorer Nolan Quirk sniped one top blocker shortly after to tie the game, but again Coventry retook the lead before the period ended. This time the goal came on a continuous possession where Gordon made two tough saves in a row before Coventrys Matt Horsman put the puck in the net on a third chance.

Our guys need to do a better job of helping Lucas out, Simeone said. I'm telling [Gordon], Don't be afraid to get in your guys' ears as well. I know you're trying out there and I'm going to get the guys to figure it out defensively. It's not his fault. We're just having breakdowns which is leading to them scoring. It happened the whole night. We have to be better defensively.

The third period was nearly the opposite of the first two as Coventry controlled possession for a chunk of time and outshot SK 11-7 but didnt score, while SK tied it up to send the game to overtime. Gordon stopped all 11 shots he faced in the period.

Quirk scored the tying goal on a penalty kill, shooting the puck from near the corner at an odd angle and ending up in the net. For a player who kills penalties and made a host of good defensive plays on Saturday, it was Quirks eighth goal of the year which is second in the entire RIIL.

We feel that he's one of the best players in the state of Rhode Island because he does it on both ends, Simeone said about Quirk. He's been tremendous for us in both aspects. When he goes defense to offense it really rallies the guys for us.

With 28 seconds remaining in regulation and the score tied at 5, Quirk got caught in the middle of a team-wide scuffle and got sent to the penalty box along with Coventrys Jack Horsman. The Rebels, however, took an extra penalty on the play as Sean Dwyer, who also kills penalties, went to the box for slashing to send Coventry to the power play which carried into overtime.

Without Quirk or Dwyer on the ice for the overtime 4-on-3 penalty kill, Coventrys Evan Rogers drove into the zone and backhanded the puck past Gordon at 1:01 in overtime for the victory.

On the night, SK took eight penalties while Coventry took four. The Rebels outshot the Oakers 32-26. Faceoffs were dead even at 31.

The message in the locker room was to use this to come together as a group, Simeone said. Tonight there was a lot of back-and-forth talk amongst each other, kids being kids, but I didn't think we played a bad hockey game thats not why we lost; we had about 30 shots on net and we dominated time on attack. I said, Use this loss to come together as one. We know how good we can be and we just need to commit to building from this, learning from this and not letting this distance one another.

Next up for SK is a Friday night match at Boss Arena against Cranston (3-1). It's a chance to prove the loss was just a fluke while maybe turning it into a spark that ignites them the rest of the way. Another loss, on the other hand, could mean the start of a spiraling losing streak. Puck drop is at 8:15 p.m.

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Financial rewards may be more motivating for people living in Western, educated, industrialized, rich, and democratic (WEIRD) countries, than for people from non-WEIRD countries, reports a study published in Nature Human Behaviour.

Money is often assumed to be a main motivator for effortful behavior, and understanding the effectiveness of monetary and non-monetary rewards has practical implications. However, previous research examining motivation has predominately involved populations from WEIRD cultures, and whether these findings generalize to non-WEIRD cultures is unclear.

Danila Medvedev and colleagues compared how hard people from two WEIRD (U.S. and U.K.) and four non-WEIRD (China, India, Mexico, and South Africa) countries worked in response to monetary incentives versus psychological motivators. In the experiments the workers received either a fixed salary, a fixed salary plus a costless psychological intervention, or a fixed salary plus an additional monetary incentive.

They found that money was more motivating compared to a psychological intervention for individuals in the U.S. and the U.K. than for people from China, India, Mexico, and South Africa. They note that in one of the study's experiments, over half of American participants abandoned their task as soon as they could without the risk of sacrificing payment. For people in Mexico and China, a simple intervention that highlighted a norm to work hard was a more cost-effective way to motivate effort than paying people extra money.

In another experiment, the authors randomly assigned people in India to take the test in Hindi or English to see if this affected motivation. The authors found that participants were 52% more motivated by money than by a psychological treatment when instructions were in English, but this value decreased to 27% when instructions were in Hindi.

The authors suggest that their findings challenge the assumption that financial incentives are equally motivating across cultures and indicate that the motivational value of money may be highest for individuals from WEIRD cultures. However, they note that further research is needed to glean whether the influence of money is equally stronger in WEIRD cultures for tasks in which people work with others or in which there is no salary and instead only commission.

More information: Danila Medvedev et al, The motivating effect of monetary over psychological incentives is stronger in WEIRD cultures, Nature Human Behaviour (2024). DOI: 10.1038/s41562-023-01769-5

Journal information: Nature Human Behaviour

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Money might be more motivating for people in 'WEIRD' countries - Phys.org

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Ninety-five years after his birth on Jan. 15, 1929, and nearly 61 years after his historic "I Have a Dream" speech, Martin Luther King, Jr.'s stirring words and writings remain as relevant and inspiring today as they were when he lived.

Honor King's lasting legacy by reading 55 of Martin Luther King, Jr.'s best quotessome you may have heard already and some you probably haven'tbut all of them are worth repeating and contemplating as we celebrate equality, faith, and the profound truths of his message. From MLK quotes about peaceful protests to more, here are 55 MLK quotes.

1. "We must accept finite disappointment, but never lose infinite hope."

2. "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

3. "Forgiveness is not an occasional act. It is a permanent attitude."

4. "I have decided to stick with love. Hate is too great a burden to bear."

5. "Faith is taking the first step even when you don't see the whole staircase."

6. "Life's most persistent and urgent question is, 'What are you doing for others?'"

7. "Never succumb to the temptation of bitterness."

8. "Our lives begin to end the day we become silent about things that matter."

9. "We may have all come on different ships, but we're in the same boat now."

10. "The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

11. "Change does not roll in on the wheels of inevitability, but comes through continuous struggle."

12. "Love is the only force capable of transforming an enemy into friend."

13. There comes a time when one must take a position that is neither safe, nor politic, nor popular, but he must take it because conscience tells him it is right.

14. Let no man pull you so low as to hate him.

On Aug. 28, 1963, in front of a crowd of 250,000, King departed from his prepared words to share a dream that would mesmerize the nation.

15. "If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward."

16."Intelligence plus characterthat is the goal of true education."

17. "Out of the mountain of despair, a stone of hope."

18. The time is always right to do what is right.

19.Be a bush if you can't be a tree. If you can't be a highway, just be a trail. If you can't be a sun, be a star. For it isn't by size that you win or fail. Be the best of whatever you are.

20."We've got some difficult days ahead. But it really doesn't matter with me now because I've been to the mountaintop... I've looked over and I've seen the promised land. I may not get there with you. But I want you to know tonight that we as a people will get to the promised land."

21.For when people get caught up with that which is right and they are willing to sacrifice for it, there is no stopping point short of victory.

22."I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant."

23."True peace is not merely the absence of tension; it is the presence of justice."

24. There is nothing more tragic than to find an individual bogged down in the length of life, devoid of breadth.

25. Shallow understanding from people of good will is more frustrating than absolute misunderstanding from people of ill will.

26. A lie cannot live.

27. There can be no deep disappointment where there is not deep love.

28.Man must evolve for all human conflict a method which rejects revenge, aggression and retaliation. The foundation of such a method is love.

Dr. Martin Luther King Jr. giving his 'I Have a Dream' speech.

Francis Miller/Time Life Pictures/Getty Images

29. There comes a time when people get tired of being pushed out of the glittering sunlight of lifes July and left standing amid the piercing chill of an alpine November.

30. We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. When we discover this, we are less prone to hate our enemies.

31. Nonviolence is absolute commitment to the way of love. Love is not emotional bash; it is not empty sentimentalism. It is the active outpouring of ones whole being into the being of another.

32. We are not makers of history. We are made by history.

33. Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think.

34. We must build dikes of courage to hold back the flood of fear.

35. Let us not seek to satisfy our thirst for freedom by drinking from the cup of bitterness and hatred."

36. "Man must evolve for all human conflict a method which rejects revenge, aggression and retaliation. The foundation of such a method is love."

King at age 24.

37. "Hate is just as injurious to the hater as it is to the hated. Like an unchecked cancer, hate corrodes the personality and eats away its vital unity. Many of our inner conflicts are rooted in hate. This is why psychiatrists say, Love or perish. Hate is too great a burden to bear."

38. "Power without love is reckless and abusive, and love without power is sentimental and anemic. Power at its best is love implementing the demands of justice, and justice at its best is power correcting everything that stands against love."

39. "In some not too distant tomorrow the radiant stars of love and brotherhood will shine over our great nation with all their scintillating beauty."

40. "We shall match your capacity to inflict suffering by our capacity to endure suffering. We will meet your physical force with soul force. Do to us what you will. And we shall continue to love you."

41. "If one loves an individual merely on account of his friendliness, he loves him for the sake of the benefits to be gained from the friendship, rather than for the friends own sake. Consequently, the best way to assure oneself that love is disinterested is to have love for the enemy-neighbor from whom you can expect no good in return, but only hostility and persecution."

42. "Thats love, you see. It is redemptive, and this is why Jesus says love. Theres something about love that builds up and is creative. There is something about hate that tears down and is destructive. So love your enemies."

43. "You know, a lot of people dont love themselves. And they go through life with deep and haunting emotional conflicts. So the length of life means that you must love yourself. And you know what loving yourself also means? It means that youve got to accept yourself."

King, his wife, Coretta Scott, and their first-born child, Yolanda, shown here at home in Montgomery, Alabama in 1956.

44.All we say to America is, Be true to what you said on paper. If I lived in China or even Russia, or any totalitarian country, maybe I could understand the denial of certain basic First Amendment privileges, because they hadn't committed themselves to that over there. But somewhere I read of the freedom of assembly. Somewhere I read of the freedom of speech. Somewhere I read of the freedom of the press. Somewhere I read that the greatness of America is the right to protest for right.

45. "You can kill the dreamer, but you can't kill the dream."

46. "I want to be the white man's brother, not his brother-in-law."

47. "Even though we face the difficulties of today and tomorrow, I still have a dream."

48. "A right delayed is a right denied."

49. "Freedom is never voluntarily given by the oppressor; it must be demanded by the oppressed."

50. "The hottest place in Hell is reserved for those who remain neutral in times of great moral conflict."

51. "We must learn to live together as brothers or perish together as fools."

52. "The quality, not the longevity, of one's life is what is important."

53. "A genuine leader is not a searcher for consensus but a molder of consensus."

54. "The moral arc of the universe bends at the elbow of justice."

55. "I am not interested in power for power's sake, but I'm interested in power that is moral, that is right and that is good."

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55 of Dr. Martin Luther King, Jr.'s Most Inspiring Motivational Quotes - News-Daily.com

Caroline Wozniacki made a bang in the Australian Open 2024 bagging her first victory against Magda Linette to qualify for the second round. Right after the victory in AO 2024, Wozniacki, who has returned to Tennis after 3 years of retirement, chose another Slam instead of another kid!

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The worlds former number-one tennis star Caroline Wozniacki gave birth to two kids with her husband David Lee, a retired NBA star. She thought about retirement after her marriage in 2019, when she expressed her interest in taking care of her family. Now this tennis star is back to ace the game of tennis on the court again with incomparable energy and excitement!

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Recently a trusted tennis fan shared Caroline Wozniackis comments after winning the first round of the Australian Open 2024 in their X (formerly Twitter) profile. This person added Wozniackis statements, which read- It makes me appreciate this so much more that Im able to do this again, it more makes me want to go for another onenot another kid! Another Slam!

Caroline Wozniacki stated this comment to the ESPN commentator Chris McKendry. She expressed her happiness in being able to play Gran Slam tournaments once again after two kids. While tennis stars struggle to come back to their old form after retirement, Wozniacki is showing tremendous skills.

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This worlds former number-one tennis star won the trophy at the Australian Open in 2018. Now with her debut victory this season, fans expect Wozniacki to deliver more amazing performances at the tournament.

Caroline Wozniacki made a ravishing comeback against Magda Linette being the winner of the round in fifty-five minutes: I felt I played really well, I tried to take the ball early, tried to be aggressive. I still feel my serve could be a little better but hopefully in the next match thats going to happen.Following her victory, Wozniacki moved to the second round, where she will play against Maria Timofeeva.

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She further added, The dream is to win it obviously, Ive worked hard to be here, to be back at this stage I didnt think Id be back here. Its really a bonus, Im just really grateful to be out here but I really feel like Im playing well so why not me?

Read more: Time Spent With My Dad Is Always Memorable Caroline Wozniackis Emotional Takeaway Despite Liverpools Tough Loss at UEFA Champions League Final

Wozniacki truly impressed her fans after delivering such a great performance when she was diagnosed with Rheumatoid arthritis in 2018. After this disease, Wozniacki suffered from joint pain, stiffness, and swelling. This Danish player admitted that there are days when body says no. Therefore, her success deserves a standing ovation from the fraternity.

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After giving a full spectrum priority to motherhood, Wozniacki now is just looking forward to winning more Grand Slams!

Watch this story: Queen Serena Williams Arrives With Her Princess Olympia in London for Her 24th Slam Quest at Wimbledon Championships 2022

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HOW STREAKS MOTIVATE BEHAVIOUR

By tapping into various psychological drivers of behaviour, streaks can motivate people in several ways.

In general, a streak adds a higher-level goal (keeping the streak alive) to a lower-level goal (completing an individual activity). Streaks also add structure to an activity, and structure can simplify thinking and decision making. The extent to which goal achievement or structure is important to you would influence your commitment to a streak.

I also found the way a streak is structured can affect the streak-holders commitment to it. For example, a streak of meditating at least 20 minutes each day may be more appealing, and lead to more commitment, than a streak of meditating at least 140 minutes each week.

While the amount of meditating is the same in both cases, a daily streak adds structure, thus simplifying decision making, and encourages the person to regularly engage in a beneficial behaviour.

Streaks can serve to gamify the underlying activity by creating rules and quantifying the outcome, and many people enjoy the challenge of a game.

Finally, I found that activities that are more relevant to ones identity are more likely to generate commitment to a streak. If someone identifies as religious, a daily streak of praying may be more appealing than a daily streak of playing Wordle because a praying streak can provide a way of demonstrating ones desired identity to others.

While streaks can compel behaviour, they do not motivate all people for all situations. They can even have the opposite effect. Some people are turned off by the prospect of a streak because theyre concerned about being obligated to it, as reflected in the comments of a former streak runner: I realised that, if I let it, the streak could become a thing that controlled my life, my travel and those around me.

As the calendar turns to a new year, many people resolve to engage in self-improving behaviours that facilitate better mental or physical health. People often begin streaks on Jan 1 or other important dates, such as holidays, birthdays or anniversaries of noteworthy events. Such temporal landmarks add meaning and structure to the streak and create a fresh start effect.

While many people make New Years resolutions, only a small percentage of people complete them. My research suggests that structuring a resolution as a streak may be the nudge that some people need to stick with it further into the new year - and maybe far beyond.

Danny Weathers is Professor of Marketing at Clemson University. This commentary first appeared on The Conversation.

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Commentary: Keeping a streak alive can be strong motivation to stick with a chosen activity - CNA

In our culture, we tend to fixate on the idea of adding to our lives. We desire more money, more education, more love. While all of this comes from a place of positive intention, we are missing an essential step of the process subtraction.

Imagine a mug that is full of piping hot coffee. If I look at that mug and think, I really want more coffee, it would be silly to top it off without first making room for more. The same concept applies to our lives. If the Google calendar is already full, adding more to it (even with the worthiest of pursuits) is likely to lead to burnout, overwhelm/shutdown, and ultimately a sense of failure.

Many of us havent practiced the art of releasing as much as weve practiced accumulating. Thus, when we reach a certain point in our lives, we find ourselves weighed down by responsibilities, our energy shooting out in all directions like an old-school sprinkler in the yard.

The first assignment my clients usually get is to declutter one thing. It could be physical like a junk drawer, emotional like a draining relationship, or digital like their email inbox. A small act of clearing out and making space sets the tone and the intention to draw in something new. It also brings a feeling of relief to let go of something thats ready to be released.

Curious about how to practice subtraction? Here are three ideas to try.

We often think about what we want to do, to get, or to create. Instead, try asking yourself, what do I want to release or let go of? It may invite a new perspective on how to evolve or improve our lives. When I think about desires, my default thoughts are about gaining the next level of financial freedom, having more travel experiences and time outdoors, and investing more into my close relationships. When I shift into what I want to release or let go of, I notice wanting to let go of thought patterns that tend to keep my anxiety present. I want to let go of screens as one of my primary ways of decompressing. I want to release myself from following the urge to push through when things are hard and busy, if its possible to rest and return to the task at hand instead. And truth be told, the latter is likely going to be a lot of the how of achieving the former.

In a related vein, consider what you might need to let go of or clear out in order to have space and resources for your desired direction. If someone wants to be healthier and have more energy, they may need to subtract working as much overtime, screen time before bed, or being overcommitted socially in order to have the time they need to get solid sleep and engage in more energizing activities.

Finally, try subtracting by addition. What I mean by this is to add a step into planning the upcoming week or month: schedule your white space first. White space is when there is nothing scheduled; its blocked to be your recharge time. Some folks use it to rest or read, others like to craft or exercise, while some like to leave it up to whatever calls to them in the moment. The point is that you are creating you time in your schedule first, then scheduling everything else after that. Despite the thought many of us have that theres not enough time, when you schedule your white space first, the most important things will still get done.

So, yes, keep asking yourself what you want more of. And, with perhaps equal reverence and attention, consider what you want to subtract.

Having trouble letting go of something in your life? Feeling a nudge that youre ready to release a relationship, a job, a life chapter, or something else? Id love to hear from you. Submit below.

Tiffany Skidmore is a mental health and life coach who specializes in anxiety. Email your questions and feedback to tiffany@tiffanyskidmore.com or submit them anonymously at tinyurl.com/thelifecoach. Visit tiffskidmore.com to learn more about Tiffany and her work.

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The Life Coach: Tiffany Skidmore: The life-changing magic of subtraction - Longmont Times-Call