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8 Ways to beat tiredness

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Avoid snoozing

Instead of hunkering down in your duvet, set your alarm for the latest possible time and instantly get out of bed. The National Sleep Foundation found that putting yourself through another fragmented sleep cycle impairs memory, hurts your general performance and causes grogginess. You snooze, you lose.

Eat breakfast

In fact, set your alarm ten minutes earlier. Cardiff University found that a bowl of cereal helps lower your levels of stress hormone cortisol. Try one of these breakfasts to be more relaxed through the day, rather than induling in a daily full English.

Reduce stress

Adding exercise to your schedule can actually help make it more manageable, according to research published by the American Psychological Association. Heading outdoors is also a potent stress-killer, so why not go for arun for a double dose of therapy that will leave you charged to attack your to-do list.

Stay hydrated

Tufts University found that without adequate hydration, your body is left feeling fatigued and your mood is affected, especially after exercise. In fact, if you lose 2% of the water stored in your tissue, your energy levels will plunge by 30%. Look to see off a bottle every couple of hours to keep your grey matter topped up.

Take a break

Taking a break could be the best way to hit that deadline. The University of Illinois found that a quick five will help you stay focused on your tasks. At least, that should be your excuse when your boss catches you browsing the Daily Mail sidebar of shame.

Talk to your colleagues

Chat to your cubicle body for a more productive break. MIT Media Lab found that those who talk to co-workers more get through their work faster and feel less stressed. Let your manager know the next time he complains about the noise.

Avoid alcohol

Self-medicating with pinot noir won’t ensure you get your rest. The London Sleep Centre found that sleep may be deeper to start with, but it becomes disrupted. Which is why that after-work pint will leave you groggy the next day. Swap it for hot milk instead; the calcium helps you relax and ensures you’ll be firing in that morning meeting.

Watch TV re-runs

Swap Inception with your beloved TV box sets. Watching re-runs recharges a flagging brain, according to research from the University of Buffalo, which suggests you’re not exerting mental energy and enjoying interactions with familiar characters restores your energy and willpower. Those daily Friends episodes have a constructive purpose after all.

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Scary News: Weight-Loss Supplements Could Seriously Damage Your Heart

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For the study, researchers looked at data on E.R. visits from 2004 to 2013 that were linked with dietary supplements. That data revealed that 3,667 people who took dietary supplements and experienced heart problems visited emergency rooms over that time period, which is, um, kind of terrifying.

A majority of those patients were women, and roughly 25 percent of them were between the ages of 20 and 34. Most of the patients reported using only one dietary supplement, too, so it’s not like they were habitual users. The study authors say that a majority of them were meant to aid weight loss or boost energy levels, while others, mostly taken by guys, were marketed for bodybuilding and sexual enhancement.

Though the sample size of this study is pretty large, the lack of info provided by most E.R. patients, like the type of supplement they were taking or if some patients took supplements and never told their physicians, means that the study authors’ estimation could be less than the actual number of supplement-related emergency room visits.

Here’s the thing about these pills: Since the FDA doesn’t regulate them or require them to be tested for safety, there’s really no telling what’s in these potentially dangerous weight-loss aids. Earlier this year, another study found that many herbal supplements are 100 percent phony.

The takeaway here? The risks of taking supplements that promise too-good-to-be-true results definitely outweigh the benefits, even if the idea of popping a pill to hit your pounds-dropping goal sooner seems pretty freaking irresistible.

25 Insightful Quotes From 25 Legendary CEOs

Entrepreneur and CultureIQ are searching for the top high-performing cultures to be featured on our annual list. Think your company has what it takes? 

It’s been three years since I made the leap from successful accountant to entrepreneur. Before making the jump I read quotes from successful leaders to motivate myself. Here are some of the quotes that inspired me then and some more recent ones that have inspired me since. Whether you’ve just started a company or have been running one for awhile, there is a lot you can learn from some of the most successful CEOs.

This list compiles some of the best advice out there from CEOs on success, working with your team, becoming a CEO, being a CEO and dealing with customers as a CEO. Every quote has helped me become a much better leader myself.

On success:

1. “When you start a company, it’s more an art than a science because it’s totally unknown. Instead of solving high-profile problems, try to solve something that’s deeply personal to you. Ideally, if you’re an ordinary person and you’ve just solved your problem, you might have solved the problem for millions of people.” Brian Chesky, Airbnb.

2. “I never set out to be CEO. I always set out to be a good team member, a good colleague.” John Stumpf, Wells Fargo.

3. “Every time you make the hard, correct decision you become a bit more courageous, and every time you make the easy, wrong decision you become a bit more cowardly. If you are CEO, these choices will lead to a courageous or cowardly company.” Ben Horowitz, Andreessen Horowitz.

4. “To build a great company, which is a CEO’s job, sometimes you have to stand up against conventional wisdom.” Carly Fiorina, Hewlett-Packard.

5. “My goal was never to just create a company. A lot of people misinterpret that, as if I don’t care about revenue or profit or any of those things. But what not being just a company means to me is not being just that – building something that actually makes a really big change in the world.” Mark Zuckerberg,Facebook.

On working with your team:

6. “Talent is the No. 1 priority for a CEO. You think it’s about vision and strategy, but you have to get the right people first.” Andrean Jung,Grameen America.

7. “Teaching your employees something new creates an instant connection, and they will respect you for it. If you can do this in a job interview, you will be sure to attract the smartest people. Money doesn’t mean much to a lot of the smartest people in the world—they want to grow their intelligence rather than their wallet. If you show employees that they will progress intellectually in their career, and economically while at your company, then they will want to work for you.” Taso Du Val, Toptal.

8. “The real damper on employee engagement is the soggy, cold blanket of centralized authority. In most companies, power cascades downwards from the CEO. Not only are employees disenfranchised from most policy decisions, they lack even the power to rebel against egocentric and tyrannical supervisors.” Gary Hamel, Gary Hamel Consulting.

9. “Employees who believe that management is concerned about them as a whole person – not just an employee – are more productive, more satisfied, more fulfilled. Satisfied employees mean satisfied customers, which leads to profitability.” Anne M. Mulcahy, Xerox.

10. “The lessons I learned from the dark days at Alibaba are that you’ve got to make your team have value, innovation, and vision. Also, if you don’t give up, you still have a chance. And, when you are small, you have to be very focused and rely on your brain, not your strength.” Jack Ma,Alibaba.

On becoming a CEO:

11. “The path to the CEO’s office should not be through the CFO’s office, and it should not be through the marketing department. It needs to be through engineering and design.” Elon Musk,SpaceX.

12. “If you want a CEO role, you have to prepare for it with a vengeance.” Denise Morrison,Campbell Soup Company.

13. “I always believe that, as you start out, while you should have a big dream – a big goal – but it’s also important to move step by step. So, you know, frankly, if you ask me, when I started as a management trainee in 1984, I don’t know that I really thought that I would become the CEO.” Chanda Kochhar, ICICI Bank.

On being a CEO

14. “Just because you are CEO, don’t think you have landed. You must continually increase your learning, the way you think, and the way you approach the organization. I’ve never forgotten that.” Indra Nooyi, PepsiCO.

15. “As the CEO, I have to take care of the short term, mid term and the long term.” Carlos Ghosn, Nissan.

16. “I am who I am, and I’m focused on that, and being a great CEO of Apple.” Tim Cook, Apple.

17. “As a wife, daughter, friend, and the founder and CEO of LearnVest, my schedule is anything but simple. But I learned early on how to meticulously manage my time.” Alexa Von Tobel, LearnVest.

18. “As an entrepreneur, I try to push the limits. Pedal to the metal.” Travis Kalanick, Uber.

19. “A successful team beats with one heart.” Michael Gokturk, Payfirma.

20. “When you innovate, you’ve got to be prepared for everyone telling you you’re nuts.” – Larry Ellison, Oracle.

On customers:

21. “Software innovation, like almost every other kind of innovation, requires the ability to collaborate and share ideas with other people, and to sit down and talk with customers and get their feedback and understand their needs.” Bill Gates, Microsoft.

22. “I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough.” Marissa Mayer, Yahoo!.

23. “We see our customers as invited guests to a party, and we are the hosts. It’s our job every day to make every important aspect of the customer experience a little bit better.” Jeff Bezos, Amazon.

24. “Never forget that you only have one opportunity to make a first impression – with investors, with customers, with PR, and with marketing.” Natalie Massenet, Net-a-Porter.

25. “It is so much easier to be nice, to be respectful, to put yourself in your customers’ shoes and try to understand how you might help them before they ask for help, than it is to try to mend a broken customer relationship.” Mark Cuban, AXS TV.

Here’s to becoming the best leaders and CEOs that we can be.

MI 5

By Mahaveer Singh
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Xiaomi is about to launch new device under MI series. Company has launched couple of device last month in China.  Redmi Note 2 and Redmi Note 2 Prime but did not launch in India.
So now expert says company will launch this new device in India as well. And Rumours are company is working on MI 5. This information came from Chinese network site Wiebo.
Though specifications are not confirmed yet but if we believe on rumours than Specs are:

Network Technology : GSM / HSPA / LTE

Body     
Dimensions      : 5.1 mm thickness
Weight      : —
SIM      : —

Display
Type : IPS LCD capacitive touch screen, 16M colors
Size : 5.3 inches
Resolution : 1440 x 2560 pixels (~554 ppi pixel density)
Expected- MIUI 7
Platform
OS : Android OS, v5.1.1 (Lollipop)
Chipset : Qualcomm Snapdragon 820
CPU : Quad-core 2.2 GHz & quad-core 1.8 GHz
GPU : Adreno 530

Memory
Card Slot : No
Internal : 16/64
RAM : 4 GB RAM

Camera
Front Camera : 6 MP, 1080p
Primary Camera : 16 MP, 5312 x 2988 pixels, autofocus, optical image stabilization, dual-LED flash
VIDEO : 2160p@30fps, 1080p@60fps, 720p@240fps, HDR

Sound
Alert Types : Vibration; MP3, WAV ringtones
Loudspeaker : YES
3.5mm Jack : YES

Comms
WLAN : Wi-Fi 802.11 a/b/g/n/ac, dual-band, Wi-Fi Direct, DLNA, hotspot
Bluetooth : v4.1, A2DP
GPS : Yes, with A-GPS support, GLONASS, Beidou
NFC : YES
Radio :       —-
USB : microUSB v2.0, Type-C reversible connector

Battery : Non-removable Li-Po 3030 mAh battery
Stand-by : —
Talk time : —

The 30 most expensive cities in the world for expats

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The capital of South Sudan, Juba, has been named the most expensive city for expatriates.

This ranking was calculated by looking at inflation and exchange rates, and comparing the prices of a number of items and services like-for-like, to see exactly how expensive it would be to maintain the same standard of living in the new country.

The ranking is intended to help companies estimate the costs of employees living abroad of international assignment. For a city like Zurich, Switzerland, the high cost of living in the city and the unfavorable exchange rate are the biggest factors contributing to its high ranking.

However, for a city like Juba — which is in the poorer, newly formed country of South Sudan — the markup on the items an international employee might request or need is a lot higher. There has also been a flood of foreign aid groups, international diplomats establishing embassies, and oil companies bringing in international workers, driving the prices of these imported goods up. Juba has shot up to the number one spot after sitting at number nine on last year’s list.

Q: I STRENGTH TRAIN FIVE TIMES A WEEK. WILL A VEGAN DIET GIVE ME ENOUGH PROTEIN TO CREATE A LEAN AND STRONG PHYSIQUE?

Yes, but we’re not going to lie: it will be a challenge. A vegan diet can be difficult for some as it’s hard to get the daily requirements in for protein. One of the primary roles of protein is to help with the growth and repair of muscle fibres to create lean muscle. This is particularly important after exercise – especially in strength training. Your muscle tissue will suffer with varying degrees of damage when lifting weights; and this is a great thing, as when the muscle repairs itself, with the help of protein, it comes back leaner, creating a strong, lean physique. But to really see benefits of your strength training, you need to ensure you’re getting enoughprotein (about 20-30g per serving) and that you’re consuming it within the optimum fuelling window: between 20 minutes and 2 hours after you train.

EAT SMART OPTIONS:

Animal products have the highest source of protein, but that’s not an option for vegans. If you are vegan, don’t panic – it just means you’ll have to be very clever with what you select to ensure you get the highest values possible. “Nuts such as almonds, peanuts and pistachios and seeds such as chia, flax and sunflower are high-protein options,” nutrition advisor Amy Betts advises. “People also forget that vegetables have small amounts of protein in them.” As a post-workout snack these options are good, but to really hit your muscle-building protein quota? You need a plant-based protein powder. Vegan-protein like hemp at 15g protein per 30g. Or pea and rice protein are good with around 24g of protein per 30g serving, Betts says. But the kind of vegan-friendly protein is hemp with 15g protein per 30g. To get your complete hit of protein, combine all three. 

7 Habits of Highly-Effective Entrepreneurs

Habits form our lives. They provide a framework on which we build professional success and personal happiness. As a society, we’re fascinated with the habits of others, usually prominent figures – celebrities, political figures, and, of course, famous entrepreneurs. (Think: Richard Branson, Bill Gates and Mark Zuckerberg, to name just a few.)

My team and I often discuss these founders’ routines and how we can emulate them ourselves. Here are the some interesting habits of famous entrepreneurs that can help give you starting points for your own successful daily routines.

1. Minimize low-impact decision-making

To maximize energy and effort for high-impact and creative decisions, entrepreneurs need to minimize as many day-to-day choices as possible. This can be as simple as eating the same breakfast every morning orgiving each day of the week a goal-related theme.

Facebook’s Mark Zuckerberg focuses his energy on his most important decisions and completely eliminates a minor decision each of us make every single morning: what to wear today? Mimicking Steve Jobs who wore jeans and the same black turtleneck every day, the founder of Facebook wears the same daily uniform of jeans and a hoodie.

2. Don’t take no for an answer.

While we champion humility, sometimes the only way forward is to ignore the naysayers and have confidence you’re on the brink of success.

Known for refusing to take no for an answer, serial entrepreneur Elon Musk simply doesn’t allow others to tell him something is impossible. He puts himself on a path with forward momentum and creates tunnel vision toward a singular, innovative goal, refusing to allow anyone to deter him.

It has been reported that 90 percent of startups failand without complete confidence in an idea and the determination to do whatever it takes to succeed, an entrepreneur won’t make it.

3. Take one step further than everyone else

Entrepreneurs are always characterized as the people willing to take one step further than everyone else. Yahoo CEO Marissa Mayer is the living realization of this and is known for expecting near-perfect results. She once insisted her team test 41 different shades of blue for Google search results. While some find her tenacity and dedication to perfection intimidating and daunting, she has built a career on a commitment to high-quality output and results.

4. Put your customers first.

Innovative startups start with the customer as the first priority. Entrepreneurs see a need and fill it, creating a better world for their users.

Twitter was built on the premise of quick worldwide communication, 140 characters at a time. More importantly, Twitter founders Evan Williams, Jack Dorsey, and Biz Stone were more concerned with improving usability and minimizing the infamous Fail Whales than with revenue during those early, crucial years. As a result, they built a world-changing communication engine in which his users feel like they have ownership.

5. Enthusiastically shift gears.

Many companies fail. That’s a reality. However, persistent entrepreneurs who are willing to try something different end up being the ones that ultimately succeed. Many incredible businesses and services are the second, third or even fourth attempt of an entrepreneur who just flat out refused to give up and instead decided to try something different.

When her first company, Classtivity, struggled to get off the ground, Payal Kadakia realized she was going after the wrong goal and switched gears to create ClassPass. The startup has grown exponentially in its first two years by scheduling hundreds of thousands of fitness classes for its users, all because Kadakia was unafraid of admitting she was headed down a wrong path and willing to turn around to find a better one.

6. Be visible.

Most entrepreneurs don’t fit the 9 to 5 mold. They work when they want (albeit, more hours than the traditional employee) and work from wherever they’d like. They understand that creative insights require new environments and experiences.

Sir Richard Branson takes this to the next level by being highly visible, not only within his company but also by making himself available to his customers. He experiences Virgin Airlines firsthand, chatting with his employees and customers to get a better feel for how his company is doing. He is constantly out and about meeting new people and finding new ideas.

7. Stay true to your company culture.

Startups allow a handful of people the opportunity to create a one-of-a-kind culture. ModCloth founder Susan Gregg Koger started her online retail business at 17 and built her company without any professional experience in the retail world. This led to more creative power stemming from a “scrappy” mentality, a disregard for the direction other large retailers were taking, and, most importantly, a steadfast dedication to a social shopping experience for customers. Rookie status, in essence, helped her team think outside the box.

Years later, with a successful company under her belt, Gregg Koger encourages her team to continue channeling this rookie mentality for innovative customer engagement and company development. She sticks to the culture that consistently drives creativity instead of following in the footsteps of other successful retailers.

3 Reasons Your Follow Up Sucks

You can spend a lot of time at networking and social events, shake a bunch of hands and have loads of “what do you do?” conversations, but then don’t really feel like you’re getting anything out of the time you’re spending. It’s not because you’re meeting people that lack the ability to help or broaden your reach, it’s instead because your follow up just plain sucks.

The good news is that most people lack the ability to effectively follow up, so it’s not particularly difficult to rise above the noise. Let’s take a look at a handful of reasons you’re leaving tons of opportunity on the table with your poor follow up and what to do instead.

1. It’s late.

There’s really not much worse than saying you’re going to do something, then failing to do it. So when you meet someone new and casually tell them you’ll “shoot them an email,” then fail to do so until weeks later, you are really just telling them that you’re irresponsible and can’t keep track of your own tasks, or that when you say something, you don’t really mean it. Both are bad.

This is one of the easiest to correct, as all you need to do is what you said you were going to do. That’s really it. Send a simple note via email the next day and you’ll be in a great position to begin building trust with your new connection, which will lead to opportunities when you’re in need of something down the road.

2. It feels dishonest.

Have you ever met someone, forgot to follow up and had something happen weeks or months later that made you think of him or her and how he or she could have been suddenly helpful? Well, guess what? You blew it as going back to them now to follow up and ask for help just screams “I don’t care about you.”

Sure, there are some people that are less sensitive to this, but you really aren’t doing yourself any favors by waiting to follow up until you need something. Instead, reach out to them within a day after meeting and ask them how you might be able to help them with their efforts — whether you’re able to is irrelevant — after which they’ll be much more likely to offer the same to you.

3. You’re asking for something too soon.

This is a classic mistake that is constantly made: You meet some interesting people that you fully realize is capable of either introducing you to another person of interest or they possess something of potential value to you — for example, they own a company that is a potential buyer of your goods.

The typical, and terrible, follow up is to send an email the next day and straight-up ask for an introduction to their valuable contacts or for an appointment to pitch your product. It’s awful because you just met, have done absolutely nothing for them and haven’t established a relationship. From their perspective, if you’re already asking for things this early, prior to even getting to personally know each other, you are clearly only interested in taking advantage of the relationships.

Take the time to get to know the other person by following up casually and offering to buy him or her a cup of coffee so that you can learn more about his or her experience in building whatever he or she has been building. People love talking about themselves and they’ll love you for letting them, so don’t forget to ask about their family too.

6 exercises for a bigger chest

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There’s much more to chest day than the bench press. Don’t get us wrong: its status as your number one pec-builder is secure. But to bulk up your upper body faster and more effectively, variety is key. We asked celebrity personal trainer Scott Laidler to pick the half dozen moves you need to supercharge muscle growth up top. Chop and change with your regular workout – or combine all six moves into a single savage routine.

Barbell Bench Press – The classics are there for a reason, but a common mistake is to struggle through your sets with too much weight. “It’s important not to get into the ‘how much do you bench?’ trap,” says Laidler. “Always opt for good technique and a weight that allows you control as well as a full range of motion.” Keep the bench – you’ll need it later.

Incline Bench Cable Fly – Everyone does cable flys, but few perform them on an incline bench, which isolates your chest further. “Cables are great because they allow your muscles to be under tension throughout the movement,” says Laidler. Never allow the weights to touch down and keep your reps slow. You’ll be cursing us tomorrow, but thanking us next week.

Incline DB Bench Press – While the barbell is best for overall strength, shifting a single piece of iron can mask muscular imbalances. And pressing dumbbells also helps improve your form for all benching moves. “The varying angles your body covers with this move allows you to stimulate the muscle in a more thorough way,” says Laidler. If you find your form faltering under less weight than you’d normally shift with a barbell, the dumbbells are doing their job.

Decline Bench Press – “Probably the least used bench variation, the decline barbell bench press allows you to hit your lower chest and draw your back and triceps heavily into the movement,” says Laidler. “This is useful for those interested in powerlifting-style bench strength.” If you’re concentrating on pure strength, stack the weight a bit higher and aim for fewer reps.

Dips For Chest – You can take yur leave of the bench now. Lean into this classic body weight exercise to shift the focus from your triceps to your chest as you lower. “Perform with your own body weight or add a weighted belt,” suggests Laidler. A dip into body weight territory will pay dividends in the mirror.

Press-Up – There’s almost infinite variations of this favourite, but whether you try close-grip, wide-grip, military or spiderman, Laidler advises setting a timer and trying to hit a certain number like 50 (or 100) as fast as you can. Take as much or as little rest as you need to reach your target. Just don’t give up until you get there.

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