You have 365 days (and occasionally an extra one) each year. That's 365 opportunities to improve your fitness, health,
love life, career, diet-anything! and, best of all, you can take chances-if something doesn't go the way you hoped, you have plenty more opportunities to try again. Here's how to take charge and get the most out of each day.
Start off right
Crank The Tunes
Blast out of the gate on Monday by listening to up-tempo
music before your workout. Israeli scientists say this can raise your heart
rate, rev you up for an intense exercise session, and temporarily boost muscle
power by 10 per cent.
02 Pump Out The Anger
Three's the magic number: A University of Alabama study
found that men who completed three weight workouts a week for six months
improved scores on tests of tension, anger, and overall mood.
03 Dump Your Bacn
This is the term for e-mail newsletters you've subscribed
to. Kill them off Monday morning. A study by Message Gate estimates up to 30
per cent of e-mails are bacn. A huge inbox slows searches and makes your head
04 Hug Her Before You Shower
The smell of male hair and skin makes women less tense and
negative, according to University of Utah scientists. So start her week off
05 Seek The Truth By E-mail
That's the best way to find out why your colleague skipped
the Monday meeting. A Cornell study suggests that people are more than twice as
likely to lie over the phone or faceto-face than in an e-mail.
06 Clear The Air
Women who keep the tension corked are more likely to die of
heart disease, say Boston University researchers. If you think she's
percolating about something, ask what's on her mind.
07 Don't Talk With Your Thumbs
Strive for quality social time this week by talking, not
texting. Frequent texters are more likely to face loneliness and social
anxiety, says an Alliant University study.
08 Channel Your Lunch
If you feel drawn to the vending machines on a hectic day,
British researchers suggest you think about what you ate at lunch. Recalling a
recent meal may enhance awareness of how satisfying the food was, which will
help you eat less.
09 Turbocharge Your Protein
Commit yourself to healthy, varied lunches, and start by
topping your chicken club sandwich with broccoli sprouts. Compared with mature
broccoli, these have up to 100 times the potent compound sulforaphane, which
can help fight cancer.
10 Buy Her A Latte
Sow the seeds of some stress-busting sex with a well-timed
coffee buzz. A Southwestern University study found that female rats wanted more
sex after a shot of caffeine. (Don't mention the rat thing to her, though.)
Hit your stride
11 Write It Down
Think about how the prospect of your own death makes you
feel. Now express that feeling in writing. A study in the Journal of Sport and
Exercise Physiology found that this simple act can boost your motivation to
12 Break Some Eggs
Wayne State University researchers found
that eggs at breakfast put the brakes on hunger and reduce calorie intake later
in the day.
13 Clear the Decks
Hit critical projects early. A Harvard study indicates you
start becoming less alert after lunch, so keep non-essential meetings for the
end of the day.
14 Psych Yourself Up
Lifting at lunch? In a British study, men who mentally
focused on an exercise for 20 seconds prior to lifting could hoist 12 per cent
more than those who didn't focus beforehand.
15 Slam Some Go Juice
Big project this afternoon? In stressful situations,
glucose-rich drinks improve mood and mental performance, according to Dutch
16 Stretch Like a Cat
It's like hitting a reset button when you roll out of bed.
According to the Mayo Clinic, stretching improves posture, promotes blood flow,
and relieves body tension.
17 Add A Light Set
Japanese researchers found that going easy at the end of
your heavy strength workout causes your body to pump out more fat-burning and
18 Pack In The Produce
Australian researchers found that men felt they were using
less effort while exercising on an antioxidant-rich diet than when on a diet
low in the disease-fighting chemicals.
19 Tie Her Up
Give yourself some assertiveness training. 74 per cent of
women said they'd be up for mild bondage.
20 Use Your Pelvis
You'll last longer in bed if you press your pelvic bone
against hers and rock your pelvis instead of thrusting in and out, according to
Survive hump day
21 Make A Mad Dash
Burn off negative energy with a 30-second sprint. British
researchers found this can reduce tension for 75 minutes.
22 Say "We," Not "You"
Usingthe collective pronoun ("I think we will be
happier if your mom stays at a hotel"), inspires compromise, according to
a study in Psychological Science.
23 Chat Up The New Staffer
Don't worry about the boss. More than 50 per cent of dating
colleagues end up in a long-term relationship.
24 . . . But Keep Your Eyes Off Her Cleavage
Resist the urge to check out your co-workers. Belgian scientists
found that men exposed to sexual cues experienced testosterone spikes that
impaired decisionmaking abilities.
25 Call Her For a Fight
If relationship stress lingers, talk on the phone. This
reduces tension, say University of Florida researchers.
26 Eat Something Gross
Sardines, anyone? Try one food you hated as a kid. Our
palates change with age as our 9,000 tastebuds' reactions to stimulants mature.
27 Make Her Your Appetiser
Tame midweek stress the fun way. Have each other before
dinner after a long day.
28 Spice Up Dinner
Make a dish with 10 different spices and herbs, which are
full of disease-fighting chemicals. PS: Cayenne pepper has shown to boost mood.
29 See The TV Docs
Go ahead and take your mind off the workday by vegging out
with ER. A USC study shows that watching wellcrafted medical dramas improves
30 Spank It Lefty
She out late? Use your non-dominant hand when partying solo.
A Columbia University researcher says that robotically masturbating can hinder your
performance with your mate.
Keep your momentum
31 Pop Some Chocolate
You'll stay focused. Milk chocolate has been shown to boost
verbal and visual memory, and reaction time.
32 Sign Up For A Race
If you find a better reason to work out than just weight
loss, you'll be more likely to maintain an exercise programme, found a
University of Michigan study.
33 Take A Few Deep Breaths
The less your brain is stressed, the more time it'll have
for creative thinking. Studies show that slow, deep breathing is probably the
34 Stay At Office
If you're dragging, resist the urge to work from home.
Bantering with the guys at work is better for your performance and your morale.
35 Play A Symphony
Listening to works that aren't familiar or have a lot of
transitions (think Beethoven's 6th) help you focus, say Stanford researchers.
36 Pick Your Battles
Select three tasks and set the rest aside for late
afternoon. Too many choices in front of you can stop you from focusing on any.
37 Take A Nap
Stay fresh by backing off a bit. Greek researchers say a
midday snooze can protect you from heart-related illnesses. 38/ Invite Her to
Play You'll both break a sweat and she'll improve her spatial skills, claim
38 Invite Her to Play
You'll both break a sweat and she'll improve her spatial
skills, claim Canadian researchers.
39 Sleep On It
German research shows that our sleeping brains continue
working on problems that baffle us during the day. Get a good night's sleep and
your eureka moment may arrive while you're in the shower.
40 Mow Through A Salad
Eating nutrient-dense, low-calorie vegetables before a main
course can keep calorie intake in check, say Penn State University researchers.
End the week strong
41 Step On The Scale
Do it just after you've gone to the bathroom but before you
eat breakfast. If you've eaten and exercised well, you'll be happy with the
42 Recover From Being A Dumbass
Give her five reasons why she's brilliant. Experts say that for
every negative statement you make, it takes five feel-good comments to undo the
43 Quit Procrastinating
Now that you're juiced, tee up a strong Monday. Use 30
minutes to work on a task you've been dreading for the past month. You may find
you can do it in 15.
44 Hook Up At Lunch
The Harvard Business Review reports that 46 per cent of
successful men admit that work interfered with relationships. Ensure quality
time with her.
45 Pretend It's Your First Date
A University of British Columbia study shows that partners
feel better when meeting their mates as if they were total strangers, and it
makes for more fun and romantic dates.
46 Finish Strong With Some Coffee
Austrian researchers found that a cup of java resulted in a
45-minute boost in regions of the brain responsible for attention,
concentration, and short-term memory.
47 Hit The Sushi
Skip the nachos and wings and hit a sushi bar with your
buddies after work. Oysters are the best source of zinc, which boosts immunity
and increases testosterone levels.
48 ...Then Dump The Crew For Dinner
Men take in 35 per cent fewer calories when eating with
their significant others than when eating with their buddies, says a State
University of Buffalo study.
49 Have Her Keep Her Socks On
Even a slight chill can hold off an orgasm. A Dutch study
found that women were 30 per cent more likely to orgasm when their feet were
50 Prevent Cancer
According to the Journal of the American Medical
Association, men who ejaculated 21 or more times a month were 33 per cent less
likely to develop prostate cancer.
Make it count
51 Wake Up Early
Australian scientists have found that dozing late on
weekends leaves you more tired on Monday.
52 Work Out Fast
Cap your session at 30 minutes- YMCA researchers found that
men are twice as likely to follow through with shorter workouts than longer
ones, and also gained more muscle and lost more fat, by training at a higher
53 Go For A Drive
Improve your swing by taking her out for some golf. If
you're good, you can show off and dish out some tips. If you stink, play it for
54 Tell Her She's Gotten Way Hotter
If she believes you, she'll want more sex and enjoy it more,
reveals a Pennsylvania State University study.
55 Watch And Learn
Simply watching professional athletes will help you perform
better at the same sport, say Brandeis University researchers.
56 Take A Ride
What sport's athletic gear sells more than basketballs and
footballs combined? Cricket. You can burn 300 calories an hour channeling your
57 Diversify Your Pantry
Pick up three foods you've never tried before. Variety can
help stop food boredom-a big reason healthy eating often falls by the wayside.
58 Check Your Pillow
Here's the good pillow test: Fold your pillow in half; if it
doesn't return to its original shape when released, go shopping.
59 Sneak In Some Red
Red wine is rich in life-extending antioxidants, and the
caper can add zest even to the worst movie.
60 Go Deep
By entering her from behind as she bends over, your
gearshift will stimulate her cervix. This sends pleasure signals to her brain
through the vagus nerve, according to researchers at Rutgers University.
Relax and unwind
61 Toss The Air Guitar
Playing a musical instrument could protect your brain from
Alzheimer's disease, says an Albert Einstein College of Medicine study. Set
aside an hour to learn guitar or piano.
62 Wake Her With A Woody
If you both got a good night's sleep, more testosterone will
have built up in your bodies than if you were up late partying, says Dr Mahesh
Nawal, an Indore-based sexologist Because weekdays are too rushed, weekends are
golden for some morning sex.
Studies show that people who attend religious riuals
regularly live three years longer on an average than heathens do.
64 Order Pancakes
Reward yourself for a week of healthful eating with
breakfast at a greasy spoon. Nutritionists say an occasional cheat meal can
make it easier to stick with a healthy diet.
65 Get Lean
Enjoy the game with a classic chicken or paneer burger.
These lean proteins are packed with musclebuilding nutrients and are tasty
alternatives to potatoes.
66 Do The Laundry
A survey of 2,000 people revealed that sharing chores ups
your odds of having a happy marriage.
67 Dig For Dirt
Ask your parents to tell you a story you haven't heard yet.
You'll make their day and maybe uncover more ammo to use on your siblings.
68 Give Tuffy A Bath
Wash off whatever your dog rolled in over the weekend. It'll
freshen up your house and you'll burn about 100 calories.
69 Kick Back, Hombre
Stuck at a dinner party with a bunch of gasbags? Lean back
and relax to show you're the alpha male. Women perceive laid-back posture as a
sign of dominance, says Rutgers anthropologist Helen Fisher, PhD.
70 Train For Change
On Sunday night, assess what change you can tackle in the
next week. Take little steps. "Change is disruptive and requires
effort," says psychologist Dr Pulkit Sharma. "Small successes are
always better than large failures."