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With global power dynamics shifting and Arctic resources surfacing, New Delhi has a timely chance to deepen ties with Russia Once a frozen frontier, the Arctic is rapidly transforming into a geopolitical and geoeconomic focal point. Melting ice is exposing vast reserves of critical minerals, hydrocarbons, and strategic shipping routes. As the West advances through NATO’s northern reach, a sanctioned Russia is turning to trusted partners to unlock its Arctic potential. For India, this shift offers a rare strategic opportunity. With rising energy needs, critical mineral ambitions, and a desire for multipolar engagement, India can enter the Arctic not as a competitor, but as a partner to Russia, guardian of over half the Arctic coastline and its richest untapped resources. India’s pursuit of energy security and cleaner fuels finds a strategic match in Russia’s Arctic LNG (liquefied natural gas) ambitions. While Yamal LNG has proven operationally successful, the Arctic LNG-2 project, long hindered by Western sanctions, now stands at a potential turning point. The renewed thaw in US-Russia relations following Donald Trump’s second term, as noted by Oxford Energy, has opened possibilities for easing restrictions on key Arctic energy assets. For India, this shifting landscape offers a timely opportunity to deepen its role in Russia’s polar pivot, by investing in Arctic LNG infrastructure, securing long-term gas supplies, and positioning itself as a critical partner in shaping the emerging Arctic order. The Yamal LNG facility, operating at 20% above capacity since 2023, has firmly anchored Russia’s Arctic presence, producing over 100 million tonnes of LNG since 2017. For India, this has translated into energy security gains, with GAIL securing long-term contracts for 2.85 MTPA through Gazprom Marketing & Trading Singapore. Despite EU restrictions on transshipment, deliveries continue uninterrupted, aligning with India’s strategy of diversifying supply sources to hedge against global volatility and fuel its gas-based economy. Read more The Great Game in the Arctic: Why the region is the next flashpoint between superpowers Yet the real test lies in Arctic LNG-2. Once 59% complete in 2021, the project stalled under heavy Western sanctions. By 2025, only limited operations resumed. India has maintained official distance, but quiet negotiations persist as Russia courts Indian buyers with steep discounts and DES (Delivered Ex-Ship) terms, mirroring its crude oil outreach. The recent easing of US-Russia tensions after Trump’s re-election offers a potential breakthrough: if secondary sanctions are lifted, Indian firms may finally step in, unlocking a significant Arctic energy axis. India’s Arctic engagement also aligns with its “Act Far East” policy and 2022 Arctic policy. ONGC Videsh’s $8.4 billion legacy in Sakhalin and Vankorneft provides operational experience and political capital that could be redeployed in the Arctic, though harsher environments and geopolitical stakes differ sharply. As Russia aims to capture 20% of global LNG exports by 2030, India’s energy calculus must adapt. For New Delhi, the Arctic offers more than LNG, it’s a new corridor linking Russian resources with India’s infrastructure and strategic aspirations. Polar Shipping and the Chennai–Vladivostok Corridor As Russia pivots to the Arctic amid Western sanctions, India finds strategic opportunity in emerging polar logistics. The Northern Sea Route (NSR), offering a 40% shorter passage than the Suez Canal and cutting transit time by 16 days, is becoming central to Indo-Russian Arctic cooperation. In 2023, NSR cargo traffic hit a record 36.254 million tonnes, with Moscow targeting 200 million tonnes by 2030. India’s growing stake is evident, by early 2023, it accounted for 35% of cargo at Russia’s Murmansk port, largely driven by rising coal imports. Complementing this is the Chennai–Vladivostok Maritime Corridor (EMC), launched in late 2024, which directly links India’s eastern seaboard to Russia’s Arctic gateway. Trade along the EMC has surged as coal shipments rose 87% and crude oil by 48% in FY 2024–25. This corridor not only facilitates India’s access to Russia’s vast Arctic and Far East resources but also strengthens its maritime footprint. India is positioning its ports and shipyards as vital nodes in Arctic logistics, proposing joint production of $750 million worth of Russian icebreakers. Together, the NSR and EMC mark India’s emergence as a serious player in Arctic connectivity, where geoeconomics and strategy now converge. Arctic riches, strategic gains Russia’s Arctic frontier, stretching across the Kola Peninsula, Norilsk, and Yakutia, is a treasure trove of critical minerals vital for India’s green and digital ambitions. The Kolmozerskoye deposit holds nearly 19% of Russia’s lithium reserves, Lovozerskoye is the country’s largest rare-earth element (REE) source, and Norilsk supplies over 40% of global palladium. Backed by state giants like Rosatom and Nornickel, Russia is fast-tracking development. Nornickel plans to triple cobalt output to 3,000 tonnes annually by 2025, while Rosatom’s Polar Lithium JV prepares to exploit Kolmozerskoye’s lithium for global markets. READ MORE: How Moscow’s legendary S-400 missiles helped India outgun Pakistan For India, dependent on imports for 100% of its lithium, cobalt, and nickel, access to these resources is a strategic imperative. With China dominating 60–90% of global critical mineral supply chains, Russia offers India a rare diversification opportunity. Ambassador Denis Alipov has highlighted mutual interests in Arctic mineral cooperation. India’s $15 billion investment in oil and gas projects in Russia, and the Chennai–Vladivostok Maritime Corridor, operational since 2024, lay the groundwork for secure logistics and collaborative mining ventures. Russia’s Arctic holds an estimated 658 million tonnes of rare metals, including 29 million tonnes of REEs, crucial for India’s EVs, renewables, and defence technologies. India is also eyeing technology transfer for processing projects like Tomtor, the world’s third-largest REE deposit. A proposed Centre of Excellence on Critical Minerals could partner with Russian institutes such as Gipronickel Institute to advance extraction methods. Though Western sanctions complicate financing, India’s 2030 target of $100 billion in bilateral trade provides a framework for structured deals. For India, Arctic minerals are not just economic assets, they are pillars of strategic autonomy. By anchoring itself in Russia’s resource-rich, sanction-insulated Arctic, India can strengthen its supply chains, hasten its green transition, and reduce dependence on China, all while asserting influence in a rapidly evolving polar landscape. Science, Satellites, and Soft Power in the Arctic India’s Arctic engagement extends beyond economics, grounded in scientific inquiry and climate diplomacy. Since gaining Observer status in the Arctic Council in 2013, India has actively contributed to initiatives like the Arctic Migratory Birds Initiative and the Conservation of Arctic Flora and Fauna Working Group. Its most prominent scientific asset is the Himadri Research Station in Ny-Ålesund, Svalbard, operational since 2008 and managed by the National Centre for Polar and Ocean Research (NCPOR). Read more From ceasefire to misfire: Trump’s claims stir concerns in India Himadri supports year-round studies on glaciology, ocean-atmosphere interactions, and the Arctic’s impact on the Indian monsoon, with over 200 Indian scientists participating in research missions. India’s capabilities offer scope for deeper collaboration with Russia, especially through space-based technologies. The Indian Space Research Organisation (ISRO), using its Cartosat and RISAT satellites, can aid in Arctic mapping, environmental monitoring, and tracking activity along the NSR. India and Russia’s longstanding space partnership, dating back to their first agreement in 1962, offers untapped potential for Arctic collaboration in energy, shipping, and strategic monitoring. While current Arctic-specific projects remain limited, future joint space applications could enhance maritime domain awareness and infrastructure development in the polar region. India’s Arctic push is a strategic leap, linking energy security, mineral access, and scientific strength with Russia’s resource-rich north. As the Arctic reshapes global power corridors, India is no longer a bystander but a rising stakeholder. With logistics in place and a $100 billion trade vision, the polar frontier offers India more than resources, it offers resilience. In the ice of the Arctic, India finds new ground for strategic autonomy. View the full article

Why the notorious Soviet leader still matters in modern Russia A monument to Joseph Stalin has been unveiled at Taganskaya station in the Moscow Metro. More precisely, the historical high relief that was removed in 1966 during construction work has now been restored, albeit in a simpler version. Some brought carnations to the site in tribute; others brought portraits of modern Russian leaders bearing quotes condemning Stalinism. One group sees the monument as a rightful gesture, the other as a dangerous regression. In the post-Soviet era, Stalin monuments have been erected in places like Dagestan, North Ossetia, Kabardino-Balkaria, Rostov Region, Bashkiria, and the Stavropol Territory. But in the heart of Moscow? That strikes many as excessive. And yet, if there’s anywhere a monument to Stalin might logically appear, it would be in the Metro. After all, it was a project initiated and overseen by Stalin himself, and it remains one of the most beautiful metro systems in the world. Why not honor him there? This isn’t the first time Stalin’s name has stirred debate in the Moscow Metro. In 2009, when restorers reinstated a line from the Soviet anthem (“We were raised by Stalin to be loyal to the people”) at Kurskaya station, human rights activists were outraged. The line stayed. The USSR did not return. Opponents of such symbolic restorations claim they represent a creeping return to the Soviet Union. But let’s ask the obvious: what does Stalin mean to people today? For some, he is a symbol of raw, constructive power. He is credited with industrializing the USSR, closing its gap with Western Europe. The numbers are compelling: from 1928 to 1937, production of iron, steel, and oil increased by hundreds of percent. Automobile production jumped by 25,000%. The Soviet economy grew at breakneck speed. There was also cultural development: uplifting cinema, unmatched tank production, victory in the Great Patriotic War, the Exhibition of Achievements of the National Economy, the creation of the atomic bomb, and yes – the Metro. These achievements are inextricably tied to Stalin’s name. Under his rule, there was order, and great things were built. For many, especially among younger, technically educated Russians in their 30s and 40s, this is what matters. Numbers do not lie. But the story doesn’t end there. There is also the Stalin of dekulakization, collectivization, and the stripping away of private property. The famine brought on by reckless policies. The countless victims of political repression. The massive losses in the early stages of WWII, despite the USSR having more tanks than the rest of the world combined. The forced industrialization funded by extracting everything from the population – even their religious crosses, exchanged for flour at state-run Torgsin shops. These are also Stalin’s legacy. Can one be separated from the other? Could industrialization have happened without the gulags and executions? Western European countries modernized without resorting to terror. Why couldn’t the USSR? These questions provoke endless debate. For every answer, new questions arise. But perhaps people today aren’t seeking historical accuracy or ideological consistency. What they want is something simple, something that offers closure to the contradictions of the past. For many, honoring Stalin is not about politics. It’s a form of escapism. A personal hobby. Like collecting Pokémon cards, hiking in the mountains, or raising miniature dogs. You can also bring two carnations to Stalin’s high relief in the Metro and feel, for a moment, that something solid still exists. Does this mean the Soviet Union is coming back? No. That project, in its full form, is economically and ideologically unsustainable in today’s world. Some elements of state power today may resemble Soviet-style repression, but there is no unifying vision, no positive image of the future, no religious zeal or ideological fire to recreate the USSR. And that, ultimately, is a good thing. We can revisit the past without being consumed by it. This article was first published by the online newspaper Gazeta.ru and was translated and edited by the RT team View the full article

Brussels keeps slapping ever more penalties on Russia, even while Washington holds back What’s going on between the US and the EU right now over Ukraine feels like you and your buddy agreeing to go skydiving on a dare. You count “1-2-3-jump,” and leap – only to realize your friend’s still up in the plane. That friend is US President Donald Trump. And the EU parachute looks like it was stitched together with recycled climate summit lanyards and blind optimism. Emphasis on “blind.” On May 19, a German government spokesman assured the press that Washington would be joining the EU in yet another round of sanctions on Russia. But fast forward to today, and Brussels has leapt out of the plane solo while Trump is still standing at the hatch, waving goodbye and checking the minibar. And Berlin seems to be pretending not to notice – at least for the purpose of keeping up appearances. “Europe and America are very united on this point: We will closely support Ukraine on its path toward a ceasefire… We agreed on this with [Trump] after his conversation with Putin,” Chancellor Friedrich Merz tweeted. Translation: The EU went, “Hey Trump, we’re slapping more sanctions on Russia. Cool with that?” And Trump probably thought, “Oh, you mean the sanctions that nuked your economy, dried up your trade, and left you addicted to overpriced American LNG? Be my guest, Einsteins.” Read more EU and UK impose more sanctions on Russia despite US concerns Sure enough, Trump has since made it clear he’s not feeling another sanctions round. The vibes are off. He’s not jumping. But if the EU wants to swan dive into its own economic crater, well – godspeed. “Because I think there’s a chance of getting something done, and if you do that, you could also make it much worse,” Trump said. Trump keeps saying that he wants peace and trade with Russia – the exact opposite of Brussels’ Cold War cosplay. But let’s be honest: would the EU even be playing sanctions hardball if it hadn’t been cheered down that road by the Biden administration? Highly unlikely. Trump sees the whole mess as a Biden boondoggle – a “European situation.” What’s more interesting is how Team Trump is framing this not as a retreat, but as the dawn of a “peace first” presidency. One that’s allergic to forever wars. Secretary of State Marco Rubio even suggested that God’s on board. “We have a president of peace,” Rubio said at a recent Trump-hosted event, before recounting a chat with a Vatican cardinal for Pope Leo’s papal mass. “You know, it’s very unusual for us. We have an American president that wants peace, and it’s some of the Europeans that are constantly talking about doing war stuff.” Trump, Rubio, J.D. Vance, they’re all singing the same tune: get a peace deal done pronto, or the US checks out. Ukraine and Russia can slug it out without Uncle Sam in the ring. And Europe? It can handle its own geopolitical hangover, assuming it can still stand up straight. Meanwhile, Brussels is starting to realize its wallet has limits. That whole “whatever it takes” energy? It’s starting to sound more like “whatever we can still afford.” Ursula von der Leyen even admitted it. “Over the past five years, our budget has punched above its weight. And we must also see now… we have reached the limits of what is possible.” Translation: The ‘check engine’ light on the EU economy has been blinking for a while, and now the dashboard’s on fire. But never mind that – they’ve just pulled the trigger on yet another sanctions round. The 17th. And there’s already an 18th bullet getting loaded in the chamber. Because if you miss the target 17 times, the 18th is going to be the charm, right? Read more Trump responds to Zelensky’s call for tougher Russia sanctions This time, they’re targeting Russia’s “shadow fleet,” which – minor detail – delivers oil to countries outside the EU, so the EU, in all its usual brilliance, can then buy it at a markup from middlemen countries. Also not Russian? The ships themselves. And many of the newly sanctioned companies, which are in places like China (the EU’s top trade partner), Serbia (an EU candidate), Türkiye (the EU’s refugee babysitter), the UAE (gas hookup), Vietnam, and Uzbekistan. Way to win hearts and minds. Taking the long way around in sticking it to Putin, by ticking off the rest of the world. And while they’ve long denounced Trump’s tariffs on EU goods, guess who’s now crushing on tariffs? Yep, the EU has just introduced new ones on Russian agricultural imports. But wait, didn’t they already ban nearly everything Russian? Not quite. Some imports still sneak through the back door, like fertilizer, which supports the EU food system. In fact, Russian fertilizer imports rose 12% in January alone. Even the EU’s own Eurostat agency pegs the annual increase at 25%. Just explain that one to the farmers protesting Brussels’ rules while watching their markets flood with Ukrainian grain. The EU also imports Russian enriched uranium: the lifeblood of nuclear reactors that generate about a quarter of Europe’s electricity. And now, naturally, Brussels is considering tariffs on that, too. Apparently, if the ship’s on fire, the EU’s first instinct is to throw out the lifeboats. Then rummage around in the back to make darn sure there aren’t any more hiding in a closet somewhere. View the full article

The use of Russian defence technologies gave New Delhi a clear advantage in its recent military confrontation with Islamabad As Operation Sindoor, India’s response to the April 22 terror attack in Kashmir, has been put on a temporary pause, it is time to reflect on what happened. For the first time since the Battle of Britain, and the Korean War, two near peer air forces were engaged in an air campaign. This was also the first open conflict between two nuclear powers. Both sides had imbibed lessons from the Russia-Ukraine conflict. It was clear that aircraft crossing borders would face strong hostile air defenses. Therefore, all strikes had to be undertaken using long-range, stand-off precision weapons, and yet hit targets accurately without much civilian collateral damage. Also the side with better air defense systems would be able to inflict significant damage and deter the adversary from carrying out strikes. Indian Air Force (IAF) strategy, tactics, and therefore inventories, have long been designed for offensive strikes against the Western neighbor with whom India has had three fully-fledged wars and many shorter skirmishes. Pakistan, conscious that it is a smaller economy with a smaller military, built an air force with a stronger defensive posture. In recent decades India has also had to prepare to take on a possible Chinese threat. Read more From ceasefire to misfire: Trump’s claims stir concerns in India Notwithstanding the known positions, Indian strikes against both terrorist and military targets all across Pakistan proved very successful. Pakistani defensive systems could not engage or thwart them. There were weapons platforms and armaments belonging to many countries at play, including, the US, Russia, China, France, and Turkey among others. Most analysts have started comparing and analysing the performance of the major weapons systems. This was also of interest to the manufacturers and their host countries. Some of the writing was part of the narrative-building to introduce motivated biases with politico-commercial considerations. The shares of some of these conglomerates saw huge fluctuations on the stock markets on a day-to-day basis. Both sides have claimed to have shot down each other’s aircraft on the opening round, but since no aircraft crossed the border, any wreckage would have fallen on home territory and proof could have been concealed, while confirmations take time to come in. Cross Border Air Strikes Just to recap the sequence of events. During the early hours of May 7, 2025, India launched air strikes on nine terrorist targets in Pakistan using 24 stand-off weapons. Codenamed Operation Sindoor, the strikes were India’s response to the Pahalgam terror attack of April 22 by Pakistan-backed terrorists, in which 26 civilian tourists, mostly Hindu, were killed. India accused Pakistan of supporting cross-border terrorism, which Pakistan denied. Read more ‘Our hearts bleed today’: How terrorist attack shook fragile stability in Kashmir The missiles struck the camps and infrastructure of militant groups Jaish-e-Mohammed and Lashkar-e-Taiba, and no Pakistani military or civilian facilities were targeted. The initial Indian strikes that lasted 23 minutes and were reportedly carried out by Rafale aircraft using SCALP missiles and BrahMos cruise missiles as well as the Indian Army’s Indo-Israeli SkyStriker loitering munitions. Photographic evidence of strike success was presented to the Indian and international media. Following these strikes, there were gun duels and enhanced border skirmishes along the Line of Control (LoC). Pakistan also launched massive drone and missile strikes at military and civilian targets under Operation Bunyan-un-Marsoos. This included targeting airfields from Kashmir to Gujarat. India negated these strikes with its integrated air defense and counter drone systems. The S-400 missile system, denominated as Sudarshan Chakra, marked its first combat use by India. The country's indigenous Akash AD system played a huge role. Pakistani strikes caused insignificant damage, and very few civilian casualties. Meanwhile, the IAF carried out SEAD/DEAD operations, neutralizing Pakistani air defence systems, including the Chinese HQ-9 in Lahore. On May 10, in response to Pakistani strikes against Indian military targets, the IAF launched major airstrikes across the length and depth of the country, targeting a variety of military targets including airfields, AD systems, weapon and logistic storage sites. Read more India deployed Russian T-72 battle tanks against Pakistan – media The Nur Khan military airfield at Chaklala which is just next to the capital Islamabad, and Pakistan Army’s headquarters at Rawalpindi were also hit. Other airfields hit were Sargoda, Rafiqi, Rahim Yar Khan, and radars and storage dumps at Pasrur, Malir, Chunian, Sukkur, Pasrur, and the Sialkot aviation base. India also inflicted extensive damage on air bases at Skardu in Pakistan-Occupied Kashmir and Jacobabad, and Bholari in Pakistan. During its retaliatory strikes on Indian military targets, Pakistan claimed that the BrahMos storage facilities at Beas and Nagrota were destroyed, and that two S-400 systems at Adampur and Bhuj were neutralised. International media acknowledged that all such claims were false. Immediately after the ceasefire, Indian Prime Minister Modi visited Adampur airbase and addressed the personnel with the S-400 launcher forming the background. A similar visit was made by Defense Minister Rajnath Singh to Bhuj. Sharing some more glimpses from my visit to AFS Adampur. pic.twitter.com/G9NmoAZvTR — Narendra Modi (@narendramodi) May 13, 2025 A few systems used by Indian military during the operation received universal praise. These included the S-400 AD System, India’s indigenous Akash AD system, the 4D (Drone, Detect, Deter, Destroy) counter-drone system developed by India's key defence agency, the Defence Research and Development Organisation (DRDO), and the BrahMos anti-surface missiles. The French Scalp missile proved extremely accurate and destructive. Let us look at the two Russia-origin systems. S-400 Missile System “Sudarshan Chakra” The S-400 is a Russian mobile surface-to-air missile (SAM) system developed in the 1990s by Russia’s NPO Almaz as an upgrade to the S-300 family of missiles. The S-400 joined the Russian armed forces in 2007. The system is complemented by its successor, the upcoming S-500. © Sputnik / Sputnik The S-400 system has four radars and four sets of missiles covering different ranges and a vertical bubble. The maximum target detection range is 600 kilometers (around 372 miles) and targets can be engaged as far as 400 kilometres (about 248 miles). The five S-400 batteries contracted by India in 2018 cost $5.43 billion including with reserve missiles. All the sub-units are data-linked and controlled by a central command and control system with sufficient redundancy. The system is capable of layered defense and integrates with other Indian air defenses. One system can control 72 launchers, with a maximum of 384 missiles. All missiles are equipped with directed explosion warheads, which increases the probability of complete destruction of aerial targets. The system is designed to destroy aircraft, cruise, and ballistic missiles, and can also be used against ground targets. It can engage targets at up to 17,000 kilometers per hour (about 10,563 miles/hour) or Mach 14. It can intercept low flying cruise missiles at a range of about 40 kilometers (24 miles) with a line-of-sight requirement. The anti-ballistic missile (ABM) capabilities of the S-400 system are near the maximum allowed under the (now void) Anti-Ballistic Missile Treaty. The number of simultaneously engaged targets by the full system is 36. The system ground mobility speed is close to 60 kilometers per hour (about 37 miles per hour) on roads and 25 kilometers per hour (about 15.5 miles per hours) cross-country. It takes 5 minutes to be operational and fire when ordered while driving. Otherwise, the system response time is just 10 seconds. Time between major overhauls 10,000 hours. The service life is at least 20 years. © Sputnik / Sputnik In Russia the system was made operational around Moscow in 2007. Russia reportedly deployed the S-400 in Syria. The system has been widely used in the on-going conflict in Ukraine, and is thought to have shot-down many aircraft. Meanwhile Ukraine has reportedly used Western weapons, mainly US-made ATACMS missiles, to hit S-400 units on the ground. Read more Russian shield for India: How S-400s gave New Delhi an edge over Pakistan Belarus has unspecified numbers of S-400 units. Deliveries of six batteries to China began in January 2018. Four batteries consisting of 36 fire units and 192 or more missiles were delivered to Turkey. Algeria is another operator. Other countries, such as Iran, Egypt, Iraq, Serbia, have also shown interest. South Korea is developing the KM-SAM, a medium-range SAM system based on technology from S-400 missiles, with assistance from NPO Almaz. Three of the five contracted batteries have arrived in India, which took deliveries despite an American CAATSA (Countering America’s Adversaries Through Sanctions Act) threat. The remaining two are expected later in 2025 or 2026. The recent conflict with Pakistan has revealed the rough location of two systems in India, one each being in Punjab and Gujarat. As per open sources, the third is somewhere in the east. The systems have been tested in various Indian military exercises. BrahMos The BrahMos is a long-range ramjet supersonic cruise missile that can be launched from land, submarines, ships, and fighter aircraft. It is a joint venture between DRDO and the Russian Federation’s NPO Mashinostroyeniya, who together have formed BrahMos Aerospace. © Naveen Sharma/SOPA Images/LightRocket via Getty Images The missile is based on Russian P-800 Oniks. The name BrahMos is a portmanteau formed from the names of two rivers, the Brahmaputra of India and the Moskva of Russia. India holds 50.5% share of the joint venture. Around 75% of the missile is manufactured in India and there are plans to increase this to 85%. Read more From battlefield to Red Square: Russia’s parade weaponry explained Large numbers of land-launched, ship-launched as well as air-launched versions have been inducted and are in service of the Indian armed forces. In 2016, after India became a member of the Missile Technology Control Regime. India and Russia gradually increased the range of the missile to 800 kilometers (497 miles). The latest deliveries to the Indian Navy are of this type. The cruise missile has anti-ship, land-attack roles, and has been in service since June 2007. The other operator is the Philippine Marine Corps. The unit cost is around $3.5 million. The extended range variant costs around $4.85 million. Many futuristic variants are evolving. Smaller sized variants like BrahMos-NG could be carried on more types of aircraft even on LCA. This solid propellant missile can carry a 200–300 kilogram warhead that could be nuclear or conventional semi-armour-piercing. Maximum operational ranges are up to 900 kilometers (560 miles). Export variants are currently restricted to 290 kilometers (180 miles). Currently missile speed is Mach 3. Later variants will be hypersonic (M 5+). © Ajay Aggarwal/Hindustan Times via Getty Images The missile is very accurate with a Circular Error Probable (CEP) of less than one meter. BrahMos is India’s fastest cruise missile. BrahMos was first test-fired on June 12, 2001 from the Integrated Test Range (ITR) Chandipur in a vertical launch configuration. The September 2010 test of BrahMos created a world record for being the first cruise missile to be tested at supersonic speeds in a steep-dive mode. BrahMos was tested with an Indian seeker for the first time in March 2018, and was tested with an India-developed propulsion system, airframe and power supply in September 2019. Read more India eyes fifth generation fighters: Can Russia’s Su-57 make the cut? On September 30, 2020, India successfully test-fired an extended range BrahMos, offering a range of around 350 kilometers (217 miles), at speeds up to Mach 2.8. The submarine-launched variant of BrahMos was test fired successfully for the first time from a submerged pontoon on March 20, 2013. The BrahMos-A is a modified air-launched variant of the missile with a reduced size and weight (2.55 tons). It has a range of 500 kilometers (310 miles) when launched from Su-30 MKI, and it can carry only one BrahMos missile. 50 IAF SU-30MKI jets were modified to carry the BrahMos-A missile. Even BrahMos Block III land-attack variants are operational. There are plans to have 1500 kilometer (932 mile)-plus range missiles. The more advanced version, BrahMos-NG (Next Generation) is being developed and will be ready by end 2025. BrahMos-II will be a hypersonic cruise missile. An Unmanned Combat Aerial Vehicle (UCAV) variant is also being planned. BrahMos is operationally deployed in large numbers by the three services. Additional missile orders have been recently placed for extended range variants. The Philippines has placed a substantial order for their services and deliveries began in 2024. Russia, too, has plans to buy missiles. Brazil has shown interest in the system. Vietnam and Indonesia have already signed deals. Way Ahead Resolute political will, target choices, weapons matching and accuracy, actionable intelligence, strong Indian air defense, IAF professionalism and strategic targeting accuracy were the clear clinchers in Operation Sindoor. READ MORE: Why the ties between Russia and India are unbreakable India-Russia relations are time-tested. Russian platforms and weapons with Indian armed forces have performed exceedingly well for many decades. The S-400 and Su-30MKI-BrahMos combination have excelled in Operation Sindoor. Could the S-500 with its 600 kilometer (372 mile) range be the next acquisition? Will India select the Su-57 fifth-generation aircraft and “Make-in-India”? Can Russia help accelerate the Indian nuclear submarine program? Should India acquire the “AWACS Killer” Russian R-37M AAM and the two then work on futuristic long-range aerial missiles? Should there be more work together on a Su-30MKI upgrade? Can the two enter into a joint-venture for Kamikaze drones required by both sides in large numbers, and India can help scale up production. Clearly the sky is no longer the limit. View the full article

The ‘total victory’ the PM has set as his goal is impossible, with or without American support Israeli Prime Minister Benjamin Netanyahu has trapped himself in a predicament that requires him to either bow out of power or drag his whole state down with him. In over 18 months, Israel has failed to defeat any of its enemies and escalation in Gaza could be the most dangerous decision he has taken yet. While the Israeli prime minister insists on continuing the war on Gaza, holding to his pledge to “crush and destroy” Hamas, he has failed to do so and according to his own nation’s intelligence estimates, the victory he speaks of is nowhere in sight. Now, Netanyahu has declared a new military operation in the Gaza Strip, labelling it “Gideon’s Chariots,” allegedly seeking the re-occupation of the entirety of the besieged coastal territory. Just prior to this, the US brokered a historic direct deal with Hamas to release an Israeli-American dual national, Idan Alexander; a soldier who had been taken as a prisoner of war on October 7, 2023. In return, Hamas say they were informed that the US was going to pressure Israel to allow in humanitarian aid to Gaza after an eight-week total blockade. Instead of permitting the entrance of humanitarian aid, Israel decided to ramp up its bombing campaign, displacing over 300,000 Palestinians and killing around 300 in only 48 hours. Afterwards, Israeli PM Netanyahu stated publicly that even in the event that all the captives held in Gaza are returned, he will not end the war. However, prior to US President Donald Trump’s trip to the Arabian Peninsula last week, a series of stories were published in the Israeli and international press, claiming that a major feud was brewing between Netanyahu and the American leader. Read more Are US-Israel ‘special relations’ about to end? So the narrative went, anonymous sources claimed that Trump had cut off direct communication with his Israeli counterpart, and that he was snubbing Netanyahu by not visiting Israel during his trip to the region and even that he was going to recognize a Palestinian State. Not only did Trump deny a schism between himself and Netanyahu in a recent Fox News interview, he even claimed that October 7, 2023, was one of the most violent days in history, which is, to say the least, a ridiculous assertion by any standard. Then came Secretary of State Marco Rubio’s interview with CBS News this Saturday, where he stated that the US supports the destruction of Hamas, while also saying the US seeks a deal to allow the release of more Israeli captives. It is clear from his language that Rubio has adopted the same stance as Israel, and that the war won’t stop until Hamas is defeated; in other words, the Israeli soldiers being held captive in Gaza are not the reason for the war. Anonymous claims of the US president standing up to Israel are not new. In December of 2023, former American President Joe Biden allegedly shouted at Netanyahu and hung up the phone, according to unnamed sources. Month after month, reports emerged about the so-called threats that Biden was issuing to the Israeli government. In October of 2024, headlines were even made of claims by Bob Woodward, in his book ‘War’, where he wrote that Biden called Netanyahu a “bad f***ing guy” and a “f***ing liar”. In April, it emerged through an Israeli Channel 13 investigative report that the Biden administration, which US media reported was “working tirelessly” for a ceasefire in Gaza, had never once pressured Israel to do so. The truth is, if the US was to tell Israel to stop its war on Gaza, it would end tomorrow. It won’t. Every senior official in the Trump administration is a diehard supporter of Israel that has taken money from pro-Israel groups, while the Republican President’s campaign was bankrolled by Israel’s richest billionaire, Miriam Adelson. Read more Recognizing Palestine could be one of Trump’s most pro-Israel moves yet Donald Trump speaks a big game when it comes to negotiating settlements to conflicts. One day he takes a breakthrough stance on an issue, before reverting back to the same exact positions the Biden administration held only a day later. On the other hand, the Israeli prime minister appears to have shot himself in the foot after deciding to violate the US-fostered ceasefire agreement in Gaza. He did this by choosing the issue of blocking humanitarian aid as his hill to die on. Although the Israeli military and coalition speak a big game when it comes to their options in Gaza, the reality is that their ground force is fatigued and ill-trained, having long lost motivation for the fight, and is not drawing enough men to carry out major operations without leaving Israel vulnerable on other fronts. Therefore, the Israeli army has remained in the buffer zone areas in Gaza, as the political leadership took the decision to apply pressure through collectively punishing some 2 million civilians. Netanyahu pledged to prohibit all food, water, fuel and medical supplies from entering Gaza. It has now been over 80 days since that decision was made. This blatant war crime, however, has provoked a significant international backlash and even forced the US to comment publicly that it is working on getting aid into Gaza. But there is one issue: Netanyahu’s right-wing coalition allies, belonging to the Religious Zionism Bloc, have begun threatening to leave the government if he lets food reach Palestinian civilians. This meant that a show had to be put on, one in which the likes of Security Minister Itamar Ben Gvir and Finance Minister Bezalel Smotrich have been made to believe that their prime minister has lost favour with Donald Trump; the most loved political figure amongst Israelis. In this theater, the Israeli public were convinced that significant pressure had been applied on Netanyahu to reach a ceasefire agreement. So what does Netanyahu do now? He launches a new military operation against Gaza, knowing it will have no teeth and will simply target civilians and the territory’s remaining infrastructure, while limited incursions will also take place. Meanwhile, the Israeli leader will also appear to be standing up to the US in rejecting a ceasefire, while trickles of aid trucks slowly enter Gaza in a way that won’t trigger a major backlash. Read more Israel approves full ‘conquest’ of Gaza – media But Benjamin Netanyahu won’t finish there, he wants to show that he has taken on all of Israel’s enemies on every single front, and so Iran is at the top of his list of priorities. Finally, after 18 months of one of the most appalling civilian bloodbaths in modern history, the European nations are beginning to change their tone regarding the starvation policy being inflicted on Gaza, now combined with a renewed ground offensive. When we look at the predicament of Gaza, it cannot be separated from the other fronts. The war with Hezbollah in Lebanon is far from over, although it is only Israel that is bombing Lebanese territory for now. While Western officials and think-tanks claim that Hezbollah has been defeated and crushed, the reality is that it is nowhere near over. In fact, the events that have taken place since last September have only been used by the group to energize its base in a way we haven’t seen since the early 2000s. As for Yemen, the US was defeated by Ansarallah (the Houthis), despite the disparity between the sides. Ultimately, Washington was forced to concede that anything short of a ground invasion would fail to deter the Yemeni Armed Forces (YAF) from fighting Israel. The only way this war ends is with a showdown between Iran and Israel. It is unlikely that the US will seek to engage in an all-out war with the Islamic Republic, understanding well that this will come at an enormous cost to its troops, bases and allies in the region. Therefore, it is much more conceivable that this conflict will be controlled to one extent or another. After all, the massive investments pledged by Qatar, Saudi Arabia and the UAE, didn’t come for free; they all seek security in return. Staring directly at a dead end in Gaza, the Israeli government of Benjamin Netanyahu has only one way out if it seeks to escalate further: a series of strikes targeting the Iranian nuclear program. The Iranian air defences have not been degraded, as Washington-based think tanks and the Israeli leadership claim was the result of their last attack on the country. This does not mean, however, that the Israelis don’t have the capabilities to strike nuclear sites, they clearly do. Assuming they use conventional weapons to do so, it could potentially set the program back a few years. Read more Israel strikes ‘dozens of targets’ in Yemen (VIDEOS) If the Israeli attack is limited and the US only plays a support role, Iran’s Islamic Revolutionary Guard Corps (IRGC) will most likely limit its strikes to military sites and perhaps infrastructure like the power grid and/or ports. This would effectively ground, or at least degrade the capabilities of the Israeli air force, leaving an opening for Hezbollah to liberate the south of their country from occupation and restore their prestige following the tactical losses inflicted upon them. The big question mark here are the dozen or so armed groups based in the Gaza Strip. If Israel is having to concentrate its ground forces in the north and its air force is not operating at full capacity, there is the potential for a Hamas move that no other regional player would dare take. Considering the aforementioned scenario, it is conceivable that there is a way for Israel and the US to launch a battle against Iran which could close every front of the war, but there are two major issues that even get in the way of this: Netanyahu’s personal calculations for remaining in power and the predicament of Gaza. Israel is seeking to implement a plan to militarize and privatize the distribution of aid to Gaza’s civilian population, an initiative that the United Nations and rights groups have strongly opposed. Perhaps they believe that this will help facilitate their push towards ethnically cleansing the Palestinians from the besieged coastal territory, yet Egypt and other surrounding nations still refuse this as an option. Then comes the idea of Israeli forces occupying Gaza internally, which would be so incredible even if they could, that discussing the ins and outs of it would be a worthless endeavour. Israel has refused to actually fight the dozen or so Palestinian armed factions, which is why it has managed to keep its soldier casualties low and also explains why not a single one of the groups has been defeated. Even smaller groups like the Salah al-Deen Brigades, Mujahideen Brigades and Al-Aqsa Martyrs Brigades are still standing. Read more Trump pushes for ‘total dismantlement’ of Iran’s nuclear program “Total victory”, as the Israeli prime minister claims is his goal, is not possible. If he chooses to continue carrying on in the way he is today, he could end up provoking an escalation on one of the fronts that suddenly results in total defeat. Traumatized, frustrated and longing for revenge, these are the attitudes felt by millions across the region. An unexpected development in the West Bank, Syria, East Jerusalem or even on the domestic front from within the deeply divided Israeli society, all could spell disaster for Netanyahu. Despite all of the countless vulnerabilities, which extend beyond what is mentioned here, the US continues to give its Israeli allies carte blanche to commit whatever aggression they choose. At this stage, Washington is not a friend of Israel’s, it is its official hype man, supplying an endless stream of bombs and failing to consider how quickly the situation could explode. This was the exact same thinking that caught the US and Israel with their pants down on October 7, 2023, except the stakes are now much higher. View the full article

If you’ve ever skipped a workout because you “just weren’t feeling it,” you’re not alone. It’s easy to think that motivation is the secret to consistency. That people who train regularly must be naturally driven, disciplined, or hyped up all the time. But the truth is, most of us — yes, even seasoned athletes and coaches — don’t always feel like working out. Motivation is great when it’s there. But you don’t need it to move. In fact, building a habit around movement has much more to do with identity, structure, and action than it does with how inspired you feel. Here’s what to focus on instead: 1. Stop Waiting for Motivation—Start Building Momentum Motivation is fleeting. It shows up randomly and disappears just as fast. If you rely on it to work out, you’ll always be on a rollercoaster of starts and stops. What works better? Momentum. Even the smallest effort can kickstart forward motion. And once you begin—once you’re in it—it’s easier to keep going. Start with one push-up. One stair sprint. One round. Let that be enough for the day. You’re not lazy or unmotivated—you just need a spark to get moving. 2. Build a System, Not a Vibe If your workouts depend on how you feel, they’ll be inconsistent at best. But if you have a simple plan? A structure? Something already in your calendar? You don’t need to think about it. You just do it. For example: Use short, high-impact sessions (like 12-minute HIIT) Schedule them like appointments—same time, same space Use a workout app (like the 12 Minute Athlete app!) or written plan or program so you’re never guessing When you treat movement like something you just do, it becomes part of who you are—not something you debate every day. 3. Make Movement Easy to Access You don’t need a gym. You don’t need an hour. You just need to make working out harder to skip. This could mean: Keeping a mat or pull-up bar in view Choosing bodyweight workouts that don’t require gear Laying out your clothes the night before Remove any and all friction. Set yourself up to win. 4. Focus on Identity, Not Willpower This is the real game-changer. The people who train consistently don’t just “push through.” They see themselves as someone who trains—an athlete. Instead of saying, “I have to work out,” try: “I’m the kind of person who moves.” “This is just part of my day.” “I don’t wait to feel like it—I do it because it makes me better.” Training from identity gives you a foundation that’s way more stable than willpower. 5. Use Movement as a Reset—Not a Chore Some days, your workout won’t be perfect. You’ll be tired, distracted, low-energy. That’s normal. (Trust me, I still have days like this) But even a short, imperfect session can shift your mood, boost your focus, and remind you what you’re capable of. Let movement be a tool—not something you have to “earn” or “get motivated for.” It’s something you get to do to reconnect with yourself. Don’t Rely on Motivation to Move You don’t need to be motivated to work out. You need a plan. You need structure. And most of all—you need to start before you feel like it. Start small. Stay consistent. Let the effort build. And over time? You’ll become the kind of person who doesn’t need motivation to move—you’ll just move. The post Why You Don’t Need to Be Motivated to Work Out (And What to Do Instead) appeared first on 12 Minute Athlete. View the full article

Chicken Pox, Measles, Mumps and Whooping Cough are all waiting to encumber little kids. Before turning to Big pHarma to encumber them further, let’s take a look at what they are, how they come about and alternative therapies. Chicken Pox is a common acute childhood disease caused by a virus. It presents itself by a small sac filled with fluid that will eventually erupt and crust. Each sac will last 2 to 4 days, leaving a pink scar, which will eventually disappear but the pock mark could remain. Measles is an acute viral infection that is common is kids from 6 months to 5 years old. It starts out like a cold but includes a cough, fever, and inflammation of the eye area resulting in sensitivity to light. Usually, the fever goes down within a day or two but suddenly rises by day 5 or 6. With this rise in temperature comes a blotchy rash on the forehead, then appearing behind the ears and the rest of the body. The rash will fade within 3 to 4 days but the skin affected will peel. Bear in mind that during the first signs of rash the symptoms are at a peak. The fever could be strong and bronchitis may occur. In rare cases, the possibility of an ear infection with temporary loss of hearing, possible pneumonia in the bronchial area and convulsions may occur. Mumps are an acute viral infection characterized by mild fever lasting only a couple of days, feeling really crappy, having a sore throat, and swollen glands. All this could last from 2 days to a couple of weeks except for the fever. Whooping Cough is bacterial disease with a real crappy cough. It starts out with a mild fever, cold-like symptoms, and a mild cough that gets worse. This illness could last up to a month. If complications manifest, watch out for convulsions and/or nose bleeds. Unfortunately, all of the above are contracted by nearly all children, but to varying degrees. Some will show little or no symptoms and the results are passed off as a mild cold or cough. Others, unfortunately, will suffer more and become somewhat permanently damaged by the complications. It’s this individual difference in resistance and vitality that is the single most important factor in understanding and addressing acute disease. Germs and viruses are always around us and the body is usually capable of maintaining a proper balance when they attack us because the body’s self-defense mechanisms fight back and remove these dangerous attackers before they can take hold. The secretions form the protective boundaries, the glands act as filters, and the cell walls act as the barriers. So, the entire cell, tissue, organ and body VITALITY act as our protectors. But, if we let our defenses down through poor nutrition and deficiency, poor circulation or lack of oxygen, the shit hits the fan. Then, if we continue to clog our tissues with too many toxins or change our pH (acid/alkaline balance), it gets even worse and opens the door for infection. There is no one factor that opens the door to disease for our kids, but rather a multitude of insults on their bodies. And, diet takes the most blame. The Rockefellers conning the farmers to switch to the petro-chemical fertilizers, under the guise of spending more time planting and harvesting crops instead of shoveling doo-doo, killed the mineral sulfur in the soil depriving everyone of essential oxygen to keep them well. That’s why the organic sulfur crystals are such a wonderful blessing. The FDA, banning raw, organic, unpasteurized and non-homogenized milk and only allowing liquid fat full of GMOs, growth hormones, antibiotics, and the remains of the other dead, dying, diseased and decayed animals, contributed to the problem. The Big Food industry, with their processed foods to extend shelf life for years and pushing refined grains, which are anything but normal, added more insult to injury. It is not a vitamin deficiency that the kids suffer from but a “green vegetable” and a grain in its “natural state” deficiency. The poor kids are weaned too soon and subjected to 100 percent crapola made up of soda, candy, cookies and anything else advertised on TV or kept at their eye level in the supermarket. Why? Because understanding that the balancing and cleansing effect of fresh vegetables, fruits, grains, nuts and seeds is essential for good health, is no where to be found. Dietary habits are just that. Habits! And where do their “habits” begin? From their parents, where else? If the kid is well-fed, don’t you think he/she will be strong enough to deal with an infection in a successful way? If the child is well-nourished, they will likely not catch common childhood diseases, only mild cases. And if something takes hold, it won’t last long because of a strong immune system fighting back. My daughter, who is in her mid 40’s, has never been vaccinated, has been a vegetarian since being in her mom’s belly, and has never had the flu or any of the serious diseases mentioned here. When measles hit her, she had a high fever that was short in duration, she sweated a lot with a good rash formation, rather than having a lower fever, little perspiration, and a slowly developed rash. It allowed her to be over and done with her complaint soon and outside playing again, instead of dealing endlessly with ear problems and bronchitis. So, the treatment of many childhood diseases is pretty basic. The first priority is a liquid diet of pure water and fresh juices in the acute stages with the later introduction of fruits and vegetables. The fever should not be suppressed, but moderated according to the needs of the child, with gentle hydrotherapy because the establishment of perspiration with the fever is essential. The bowels must be kept open and herbal laxatives or enemas may be needed and the use of herbal medications can prove useful at various stages of the diseases. The major concern with chicken pox is the pock scarring, which can be modified by simple baths and applications. And, of course, scratching is a no-no. The bath should be tepid with baking soda or apple cider vinegar. The applications can include green clay, bentonite clay, goldenseal or burdock. The clay will form a barrier and the herbs should be dabbed on frequently. The botanicals can include nettle, fruit juice, vegetable juice, clear vegetable soups, vitamin C and propolis. With measles the treatment needs to be treated a bit more vigorously due to the fact that complications can likely occur due to nutritional deficiencies, suppressive treatments, or over feeding during the illness. Tepid baths are good and hot baths are good to bring out the rash that has not yet manifested. Steam baths to induce sweating work also. Wild clover is good for cough, Yarrow tea is good for sweat, and 15 to 20 drops of Sundew three to four times a day. For diet, the recommendation is fruit juice lemon juice and Himalayan salt, citrus juices, and vitamins A and C to bowel tolerance. Mumps looks worse than it is. The general therapy is that of any fever with plenty of fluids and bed rest during the acute stage, Whooping cough need the most attention because any cough is extremely disturbing. A light diet is essential because overfeeding prolongs the whooping cough and could cause complications. When it is whooping cough, a full fruit juice fast should be started, with lots of citrus juices. After the fast, follow up with a diet of fruit juices, carrot/apple juice, and fresh clear vegetable broth. Down the road, fresh whole fruits. Vitamins A and C again. To play it safe, when any of these occur, find a naturopath and keep it simple and natural. Aloha! Sources: HealthChildren.org World Health Organization – Improving Children’s Health The post Fight to save the kids! appeared first on NaturalNewsBlogs. View the full article

Growing up, I believed I just wasn’t athletic. I wasn’t the fastest kid in gym class. I didn’t make the sports teams. I was “average,” and I figured that was just how I was built—some people were naturally athletic, and I just wasn’t one of them. What no one told me back then is that athleticism isn’t fixed. That effort changes everything. That with enough consistency, I could actually get stronger, faster, more coordinated—and yes, more athletic. I wish I’d known then what I know now: you are never stuck where you are. Most of us have heard of the concept of a growth mindset—the belief that you can improve with effort and time. But when it comes to fitness, people tend to forget this entirely. I see it all the time: “I’m just not a pull-up person.” “I’ve never been good at cardio.” “I could never do handstands.” It becomes a self-fulfilling prophecy. When you believe you’re bad at something, you stop trying. And if you don’t try, you don’t get better. It’s that simple—and that frustrating. But here’s the truth: you can get better at anything you put effort into. I’ve seen people go from barely being able to do a single push-up to crushing high-rep workouts with perfect form. I’ve seen “non-athletes” run their first mile, do their first pull-up, get their first handstand. Not because they were born with some hidden athletic gift—but because they decided to try. And then kept trying. Here’s the mindset shift that changes everything: Don’t ask yourself whether you’re “good” at something. Ask yourself whether you’re willing to put in the reps. It doesn’t matter how slow your progress is or how far you think you are from your goals. What matters is that you believe change is possible—and then take small, consistent steps toward it. So the next time you catch yourself saying “I’m just not a [fill in the blank] person,” pause. Challenge it. Ask yourself: What if I just haven’t put in the time yet? You are more capable than you think. Your effort matters. And your mindset might just be the thing that unlocks your next big breakthrough. Ready to take that next step? Check out Fitter Faster Stronger—my course built to help you train with purpose, gain confidence, and become the athlete you never thought you could be. The post Your Mindset Might Be the Biggest Thing Holding You Back in Fitness appeared first on 12 Minute Athlete. View the full article

15 years into training, and I still get excited when I see a pull-up bar. There’s something magical about calisthenics. No gym required. No machines. Just you, your body, and gravity — in a random park or parking structure or wherever you can hang and move. And honestly? It’s fun. I just love feeling strong, free, and capable — especially when I’m traveling. That’s why I’m always hunting for new calisthenics parks, especially in different cities. (Bonus points if they’re outdoors with a good view.) Here’s one of my go-to quick sessions when I find a new park. Try it out and let me know how it goes! Here’s a quick video to see it in action: The Workout: Full-Body & Travel-Friendly Try 3–5 rounds, depending on your time and energy: 5–10 chin-ups 5 pistol squats per side 5–10 dips 5 hanging leg raises 10 L-sit tucks Modify as needed. Need to do fewer reps? Add a resistance band? Sub in step-ups or knee raises? Great. The goal is to keep it challenging and have fun while doing it. Modifications Make the workout work for you — here are some ways to scale: Chin-ups Beginner: Use a resistance band or do negatives (jump up, lower slowly) Advanced: Add a weight vest or do towel grip variations Pistol Squats Beginner: Do them to a box/bench, or try assisted pistols holding onto a bar or post Advanced: Add tempo (slow lowering) or hold a weight for extra challenge Dips Beginner: Use parallel bars with your feet on the ground for support Advanced: Add a weight belt or try ring dips Hanging Leg Raises Beginner: Bend knees for tuck raises or do lying leg raises on the ground Advanced: Aim for toes-to-bar or strict straight-leg raises L-sit Tucks Beginner: Keep one foot lightly touching the ground or do knee lifts Advanced: Extend legs into a full L-sit or add reps for more core burn Just Start Somewhere You don’t need to be able to do every rep perfectly. Just show up, do what you can, and build from there. That’s what training like an athlete really looks like. That’s what will help you keep making progress — and most importantly, loving staying active for the long run. Let me know if you try the workout — or if you find a calisthenics park I need to check out next. – Krista The post Why Calisthenics Are Cooler Than You Think (+ a full-body workout you can do almost anywhere) appeared first on 12 Minute Athlete. View the full article

Fifteen years of working out, and short, efficient workouts are still the foundation of everything I do. In fact, 12 Minute Athlete was built on this exact idea: that you don’t need a gym, fancy equipment, or an hour-long workout to get strong, fit, and confident in your body. You just need a little time, some focused effort, and a willingness to keep showing up. This approach has carried me through busy seasons, injuries, travel, and countless life changes—and I know it’s done the same for thousands of others in this community. Because the truth is, most people don’t have hours to spend training every day. And even if you do, it’s often not the amount of time that matters most—it’s what you do with it. If you’ve got 10 or 15 minutes (or 12!), you’ve got time to work out. Here’s how to make every second count: Step 1: Warm Up with Purpose (2-3 minutes) Think dynamic, not static. Your goal here is to get your blood flowing, increase range of motion, and prep your body for movement—not hold long stretches. Try a quick sequence like: Jumping jacks x 30 seconds Arm circles + shoulder rolls Inchworm walkouts x 5 Bodyweight squats x 10 This doesn’t have to be fancy. Just get your body moving. Step 2: Choose Your Main Circuit (8-12 minutes) Focus on full-body, compound movements that give you the biggest return on your effort. Pick 3–4 exercises and run them in a circuit. For example: Push-ups x 30 seconds Squat jumps x 30 seconds Plank shoulder taps x 30 seconds Rest 30 seconds Repeat for 3–4 rounds. Or, choose a 12-minute workout from the 12 Minute Athlete app. Time-based intervals help keep the pace high and make it easier to adjust intensity for your fitness level. If you’re training with no equipment, movements like mountain climbers, lunges, or high knees are great options. Got a pair of dumbbells or a pull-up bar? Mix in rows, thrusters, or pull-up variations for added resistance and variety. Step 3: Finish Strong (1–2 minutes) Use the last couple of minutes to push your intensity—or work on a skill you want to improve. Option A: Finisher Short, intense bursts to leave it all on the floor. Burpees x 30 seconds Rest 15 seconds Repeat x 2–3 rounds Option B: Skill Practice Spend 1–2 minutes practicing a movement like: Handstand holds L-sits Pull-up negatives Pistol squats Even a few minutes of consistent skill work adds up over time. Bonus: A Plug-and-Play 15-Minute Workout Warm-Up (2 mins): Jump rope or high knees x 1 minute Air squats + shoulder rolls x 1 minute Main Circuit (10 mins – AMRAP style): Push-ups x 10 Jump squats x 15 V-ups x 10 Skater jumps x 20 (10 each side) Finisher (2–3 mins): Max burpees in 1 minute 1-minute plank hold Deep breathing + quick stretch You Can Get a Lot Done in a Short Amount of Time Remember: your workouts don’t have to be long to be effective. You don’t need to be perfect or have the perfect setup. You just need to do something to get moving! With the right structure, even 10 to 15 minutes can help you build strength, boost endurance, and stay consistent—no matter how busy you are. So next time you’re short on time, don’t overthink it. Just show up, move with intention, and get it done! The post Only Got 15 Minutes? Here’s How to Build a Workout That Actually Works appeared first on 12 Minute Athlete. View the full article

One of many people’s favorite comfort foods and a dish served at many social occasions/holidays, is delicious macaroni and cheese. Unless you are lactose intolerant, most of us have had a homemade or out-of-a-box version of this noodle and cheese combination. It’s hard to deny the guilty pleasure of eating it. The mixture of cheese, pasta, butter, and sometimes cream goes well as a side dish or even as a meal itself. It’s quite an overdose on cheese be it the fresh or processed type. Obviously, this makes it high in calories, fat, and sodium. One conservative serving, i.e. one cup, of macaroni and cheese has somewhere between 300 and 500 calories. Fat content can range from 5 to 40 grams in a cup, depending on how it is made. Sodium usually falls somewhere between 600 and 1,200 calories per serving. There are dairy-free and gluten free options to still be able to eat this dish. If we wanted to make macaroni and cheese “healthier”, here’s what we can do….. First and foremost, being mindful of serving size is critical. We could start by adding vegetables in place of some of the noodle portions. Broccoli, cauliflower, and peas go well in the dish. Adding pieces of lean protein can also cut back on noodle and cheese servings. Add slices of chicken and lean steak. Using just half the amount of cheese the recipe calls for and replacing the flavor with herbs and spices is a good adjustment. The preparation directions on the box don’t have to be precise and less milk and cheese can be used. Using unsweetened almond milk instead of regular milk is another calorie/fat reducing tip. Wheat pasta or chickpea pasta is another good swap. Xanthium gum can be used as a thickening agent instead of refined white flour helps is a good substitute. Olive oil can be used instead of butter. You could even get rid of pasta entirely and use broccoli/cauliflower florets instead. We think fondly of macaroni and cheese, and it might have been one of the first things we could microwave or make on our own as a kid. We might have even only the macaroni and cheese that was meant to be a “side” at social events because we didn’t like the main dish. Macaroni and cheese are one of those that are too good to be healthy for your foods. We can always improve our choices, only eat less healthy options on occasion, and make our own food so that we can are in control of all ingredients. Food, when viewed from a nutritional perspective sure does challenge our tastebuds versus our waistline. Mac and cheese makes it easy to please any crowd. It’s low cost, can be made in large quantities, and is not difficult to serve/store. Try a healthier version next time and see if you can take the healthy macaroni and cheese challenge. Characteristics of Macaroni and Cheese with Hidden Vegetable Purée – Journal of the Academy of Nutrition and Dietetics opensiuc.lib.siu.edu/cgi/viewcontent.cgi?article=1466&context=uhp_theses Whole grain macaroni: Flavour interactions with sodium-reduced cheese sauce – ScienceDirect Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies – PMC The post Macaroni & Cheese – Favorite noodle dish appeared first on NaturalNewsBlogs. View the full article

How hard is it to go to a food store, conventional or alleged “health” and buy clean, pure food? Well, it’s harder than you think. We know that the supermarkets sell pesticide/herbicide-laden foods that can be washed. They are called vegetables. We also know that the supermarkets and some “health” food stores sell animal flesh. If it’s non-organic it contains bovine growth hormones, antibiotics, doo-doo, radiation and a host of other toxins and poisons. If it’s alleged “range-fed” maybe a lot of the crap is not there, but there is one thing that is always there: Raging fear hormones. Think about it: do you really believe that when any creature is taken out of its element and faced with death that they are all happy and saying, “kill me, kill me, please kill me”? But that’s a story for another time. Now I want to get into food that is anything but food and perhaps the following will give you some insight into the reality that there are people out there that do not give a s**t about what they sell as long as they can make money. Imagine them selling and you eating non-descript, flavorless, chemicalized foods, only so they can make money. Aspartame is often offered as a tabletop sweetener. You can also often find aspartame added to soft drinks, sugar free candies and desserts, frozen desserts or ice creams, iced teas, cocoa mix, chewing gums, breath mints, yogurts, meal replacements and other low calorie or sugarless foods. Aspartame is designed to be consumed sparingly, so it may be best for you to consume a combination of low-sugar and regular options when making your food choices. Soft Drinks. Many powdered soft drinks, flavoring syrups for coffee, sweetened iced teas, fruit or vegetable juices or flavored waters will contain aspartame to make them taste sweeter. Common soft drinks that include aspartame include Coca Cola Zero, Pepsi Max, Lilt Zero, Sprite Zero, Tango, 7up Free, Lucozade Sport, Schewppes Slimline drinks, Fanta Zero, Fanta Orange, Dr. Pepper Zero, Oasis Summer Fruits Extra Light, Oasis Fruit Punch Robinsons Orange Squash, Ribena Really light and Robinson’s no sugar added beverages. Options Hot Chocolate mix and Cadburys Highlights also contain aspartame. Diet Sodas. Most diet sodas will use artificial sweeteners like aspartame in place of high fructose corn syrup or cane sugar that are higher in calories. Aspartame has a similar taste to sugar so those that like to drink sodas and do not like the idea of giving up their sweet drinks can swap for this lower calorie option without feeling like they are going without. Some of the most common diet sodas that use aspartame include Diet Coca Cola products, Diet Pepsi products and Diet Irn Bru. Gum and Candies. A lot of common brands of candy or gum have aspartame as an ingredient. Candies that are labeled sugar free like chewing gum, hard candy, candy chews or breath mints will use aspartame. Gum that tends to have aspartame includes Wrigley’s Extra, Airwaves and Orbit products. Yogurt. Yogurts that are sugar or fat free or those that have a drinkable consistency will usually be made with a low-fat milk and aspartame. Those that want to avoid the aspartame content can purchase unsweetened yogurt instead of these options. Yogurts that are known to contain aspartame include Mueller light cherry, blueberry, banana, custard and raspberry, Dannon Activia, Weight Watchers vanilla and toffee and Weight Watchers fromage frias. Desserts. Most desserts that are advertised as being low-sugar or sugar-free have added aspartame to help maintain the flavor of the product. Ice cream toppings or novelties, cartons of ice cream, frozen ices, sugar free mousse, cookies or pies usually use aspartame. Pudding mixes or gelatin advertised as being sugar-free also usually have aspartame in them. Condiments. Most condiments that are advertised as being lower in sugar like barbeque sauce, maple syrup, fruit spreads, jelly, jam, chocolate syrup or ketchup will have replaced the sugar with aspartame so they will still taste sweet but are lower in calories. Condiments that contain aspartame include Uncle Bens’s Sweet and Sour Light sauce, Silver Spoon Sweetness light and light granulated sugar and Canderel. Meal Replacements. Some meal replacement options will replace the sugar with aspartame to help reduce the calories and sugar. A lot of shakes or weight loss bars that are promoted for dieting will have aspartame included to ensure that they meet specific calorie goals. If you are trying to cut down on calories should watch how many of these products they consume because consuming excessive amounts of artificial sweeteners like aspartame can have negative health effects over time. MSG can be used (and hidden) in processed foods, dietary supplements, cosmetics, personal care products, pharmaceuticals, and the food that is given to pets and other animals. It can be used in waxes applied to fresh fruits and vegetables. It can be used as ingredients in pesticides, fungicides, fertilizers, and plant growth enhancers — remaining in the edible portion of the plant or on the edible portion of the plant when its leaves, fruits, nuts, grains, seeds, and other edible parts are brought to market. There are over 40 food ingredients besides “monosodium glutamate” that contain processed free glutamic acid (MSG). Each, according to the FDA, must be called by its own, unique, “common or usual name.” “Autolyzed yeast,” “maltodextrin,” “hydrolyzed pea protein”, and “sodium caseinate” are the common or usual names of some ingredients that contain MSG. Unlike the ingredient called “monosodium glutamate,” they give the consumer no clue that there is MSG in the ingredient. In addition to ingredients that contain MSG, some acids and enzymes when combined with a food that contains protein will produce MSG. The words “enzyme” and “protease” (which is a type of enzyme) signal the presence of enzymes capable of causing the production of MSG. In particular… Low fat and no fat milk products often contain milk solids that contain MSG. Other dairy products often contain carrageenan, guar gum, and/or locust bean gum. Low fat and no fat versions of ice cream and cheese may not be as obvious as yogurt, milk, cream, cream cheese, cottage cheese, etc., but they are not exceptions. Protein powders and protein drinks contain glutamic acid, and the glutamic acid in the protein powders and drinks will always be processed (manufactured) free glutamic acid (MSG). Individual amino acids are not always listed on labels of protein powders and drinks. At present, there is an FDA requirement to give the name of the protein source when listing hydrolyzed protein products on labels of processed foods. Examples are hydrolyzed soy protein, hydrolyzed wheat protein, hydrolyzed pea protein, hydrolyzed whey protein, hydrolyzed, corn protein. If a tomato, for example, were whole, it would be identified as a tomato. Naming an ingredient “tomato protein” indicates that the tomato has been hydrolyzed, at least in part, and that processed free glutamic acid (MSG) is present. At present, the FDA requires the disclosure of ingredients labeled “monosodium glutamate” and “hydrolyzed…protein” when, as ingredients, they are used in a “flavor” or “flavoring” (whether or not the “flavor” or “flavoring” is preceded by the words “natural” or “artificial”). However, “flavors” and “flavorings” can contain MSG in ingredients other than “monosodium glutamate” and “hydrolyzed…Protein” without the MSG being disclosed. Disodium guanylate and disodium inosinate are relatively expensive food additives that work synergistically with inexpensive processed free glutamic acid (MSG). We believe that they would only be used if there were MSG in a product. MSG will be found in some soaps, shampoos, hair conditioners, and cosmetics, where MSG is hidden in ingredients with names that include the words “hydrolyzed,” “amino acids,” and/or “protein.” Binders and fillers for prescription and non-prescription medications, nutrients, and supplements, may contain MSG. Enteral feeding materials, and some fluids administered intravenously in hospitals, may contain MSG. According to the manufacturer, Varivax–Merck chicken pox vaccine (Varicella Virus Live), contains L-monosodium glutamate and hydrolyzed gelatin, both of which contain processed free glutamic acid (MSG). It would appear that most, if not all, live virus vaccines contain some ingredient(s) that contains MSG. There are a number of ingredients identified as organic that, organic or not, will contain processed free glutamic acid (MSG). Autolyzed yeast, yeast extract, textured soy protein, and anything hydrolyzed are examples of ingredients that may be made from organic produce, but will never-the-less contain MSG. Drinks, candy, and chewing gum are potential sources of hidden MSG. They may also contain aspartame, neotame, of AminoSweet (the new name for aspartame). I mention aspartame, neotame, and AminoSweet here because they, like MSG, contain a neurotoxic amino acid, and can cause the same reactions that MSG causes. Aspartame will be found in some medications, including children’s medications. Anything that breaks down the protein in a product can produce MSG as it breaks down the protein. There have been reports of people reacting to meat wrapped in Cryovac, which is a registered trademark for a thick plastic in which meat is sealed with the air removed by a vacuum pump. The word Cryovac is also used for the thermoplastic resin wrapping film, which ca be heat-shrunk onto foods. Some waxes used on fruits and vegetables contain MSG. Produce may have been produced using fertilizer or pesticide products that contain MSG. Some of these fertilizers may be organic. It is impossible to know from looking at produce whether or not it has been treated with an MSG-containing fertilizer or pesticide product that leaves residue in or on the produce. Some non-organic waxes used on some fruits and vegetables contain MSG. Additional sources of MSG include infant formula, kosher food, enteral feeding products (tube feeding products), dietary supplements, pharmaceuticals, protein drinks often recommended for seniors, protein bars and protein powders, vaccines, personal care products, protein powders sold in health food stores, food that is labeled “organic”, wine, food with labels that say “No Added MSG,” “No MSG Added,” or “No MSG” , food that is falsely advertised as containing no MSG, and in food whose manufacturers claim, in response to questions, that their products contain no MSG. MSG can be hidden by restaurateurs who claim that the food they serve contains no MSG About “organic” products… Where MSG is concerned, “organic” doesn’t mean “safe”. Ingredients like organic autolyzed yeast and organic natural flavoring have just as much processed (manufactured) free glutamic acid (MSG) in them as those not called “organic”. Also listed as organic are fertilizer products that contain hydrolyzed fish protein and hydrolyzed chicken feathers. All hydrolyzed ingredients contain MSG. About “Health Food” stores… Health food stores are mine fields for MSG including the ever popular Spike seasoning made by Modern Foods. I backed those guys into such a heavy corner years ago that they ceased their correspondence with me. Also, just about every bouillon and soup broth sold in so-called Health Food” stores contains an MSG euphemism. Protein powders are generally nothing more or less than hydrolyzed proteins –and will contain all three manufactured neurotoxic amino acids: glutamic acid, aspartic acid, and L-cysteine. Food labeled “organic” cannot legitimately contain monosodium glutamate, but can contain other ingredients that contain MSG. Dietary supplements will often contain individual amino acids (because they can be absorbed by the body more quickly than amino acids found in protein which have to be digested before they can be absorbed); and if dietary supplements contain individual amino acids, those amino acids may be neurotoxic glutamic acid, aspartic acid, and/or L-cysteine, all manufactured in food and/or chemical plants. These are the names of some of the MSG-containing ingredients often found in Health Food stores: amino acids (They almost invariably contain glutamic acid.) autolyzed yeast citric acid glutamate glutamic acid hydrolyzed protein monopotassium glutamate monosodium glutamate protein whey protein concentrate There are also chelates. Minerals found individually and in some multi-vitamins, are usually joined to amino acids for better absorption, i.e., the minerals or multi-vitamins are chelated. The following are names used for chelates that will contain MSG and/or aspartic acid and phenylalanine which are two of the main ingredients in MSG’s toxic cousin aspartame: amino acid chelate (chelated with amino acids) potassium (or any other mineral ) citrate potassium (or any other mineral) aspartate potassium (or any other mineral) glutamate chelated with hydrolyzed protein, chelated with protein chelated with amino acids Some supplement manufacturers place asterisks after the names of minerals. Below the list of ingredients, the asterisk is often followed by a note that explains that the mineral is “chelated with hydrolyzed protein,” “chelated with protein,” or “chelated with amino acids.” Basically it is “chelated” with MSG. Protein powders are all the rage for body builders and older people. The main ingredient is typically a hydrolyzed protein — and hydrolyzed proteins contain MSG, excitotoxic aspartic acid (found also in aspartame), and excitotoxic L-cysteine (found in some dough conditioners). There has to be concern for anyone who ingests any form of MSG in his or her diet. How sad for the athletes who ingest MSG just prior to, just following, or in the course of vigorous exercise, because there is evidence that the adverse effects of MSG, may be intensified by vigorous exercise. Heart irregularities have been know to be caused by ingestion of MSG and/or aspartame. Heart irregularities can result in cardiac arrest. About hospitals, nursing homes, and extended care facilities… The most common sources of MSG in hospitals, nursing homes, and extended care facilities will be: Soups – even if the institution purchases soups and/or soup bases that claim to be MSG-free Protein drinks such as Boost and Ensure Enteral care products – used when tube feeding Gelatin Gravies Salad dressings Intravenous solutions. Reactions have been reported to saline solution and solutions containing dextrose. Ringers solution appears to be MSG-free. Anything no fat or low fat Anything made with a sugar substitute likely contains neurotoxic aspartame, Equal, or AminoSweet. People with extreme intolerance to MSG have difficulty with pharmaceuticals that contain MSG in the binders and/or fillers. They may also react to the starch on powdered gloves and/or the contacts that are glued to a patient’s chest for heart monitoring. The contact points that touch the body may contain guar gum, which, after several days’ exposure, may cause adverse reactions. It’s not only humans that have problems with MSG. The first evidence of MSG toxicity came from animal studies, some of which demonstrated that animals suffered brain lesions and endocrine disorders when fed monosodium glutamate. The possibility that your animal is sensitive to MSG is certainly worth considering. People who are sensitive to processed free glutamic acid (MSG), or those who simply would choose to avoid ingestion of toxic amino acids, need to know that there are two other neurotoxic amino acids commonly used in food: aspartic acid and L-cysteine. Aspartic acid is found in the sugar substitutes called “neotame”, “aspartame”, “AminoSweet”, “NutraSweet” and “Equal.” L-cysteine is identified as L-cysteine and is most often found in dough conditioners. “Safe” levels of Round-Up weed killer glyphosate and GM corn found to cause tumors and multiple organ damage despite the lies of the biotech industries. New peer-reviewed research published recently shows the results of the first animal feeding trial into the life-time exposure of Roundup tolerant GM corn and Roundup, the world’s best selling weed killer. The study, published online by the scientific journal, Food and Chemical Toxicology, shows that levels currently considered safe can cause mammary tumors, kidney and liver damage, in laboratory rats. The study was led by molecular biologist and endocrinologist, Professor Gilles-Eric Seralini of the University of Caen in France and was supported by the independent research organization, CRIIGEN. The researchers used 200 rats that were fed a diet containing the Roundup tolerant GM maize, NK603, or given water-containing Roundup, at levels permitted in drinking water and GM crops in the US. It showed that these rats developed tumors faster and died earlier than rats fed on a standard diet. The results are an important consideration in the debate around genetically modified food as this is the first time scientific research has shown a link between GM food crops and negative health outcomes. The research is also the first to show the impact of consuming the herbicide, Roundup, over a two-year period – the entire lifespan of a rat. Previous studies into GM and Roundup have stopped at 90 days whereas this research showed that the most serious health impacts only started to show at four months, with the majority of tumors developing from 18 months onwards. But Bayer-Monsanto, being the salt of the earth that they think they are, had Richard Goodman, a former employee, take on a newly created position at the FCT of being in charge of negating and removing GMO reports that spoke the truth about the adverse health effects of GMOs. And the first and only report removed? Yup, the Seralini report. And yet we are supposed to believe and trust a**holes like this. GM food crops are a hotly contested issue around the world. Supporters believe they could be the silver bullet for feeding an ever-expanding population while opponents claim GM technology is untested and under-regulated. In the U.S, 70 per cent of all processed food contains GM ingredients without GM labeling and 85 percent of the corn grown in the U.S. is GM. In the UK and Europe, GM maize is not consumed directly by humans but it is widely included in animal feed. Hundreds of thousands of tons of GM maize are imported to the UK each year for use in the diets of chickens, pigs and dairy cows. Products from these animals are currently sold in British supermarkets without any requirement for GM labeling. Michael Antoniou, molecular biologist and gene expert at Kings College, London says, “This is the most thorough research ever published into the health effects of GM food crops and the herbicide Roundup on rats. It shows an extraordinary number of tumors developing earlier and more aggressively – particularly in female animals. Patrick Holden, the CEO of the Sustainable Food Trust says, “In-line with our core mission of developing a body of informed public opinion about the links between farming practice and health, the SFT was approached by CRIIGEN to play a supportive role in communicating the outcomes of this research as widely as possible. The SFT considers that research of this kind is fundamentally important to informing the dialogue around how we produce our food, and the SFT has an important role to play in communicating such research findings in accessible, plain English so that the majority of the general public feel able to engage with these issues” To help further communicate these results, Sustainable Food Trust has commissioned a micro site (research.sustainablefoodtrust.org) that breaks down the research findings into key messages and provides information that can be easily shared using social media. Aine Morris, the Communications Director for the Sustainable Food Trust says, “It doesn’t matter who you are or where you come from you will be able to download the information in a way that you can understand. The micro site will hold a range of resources and communications materials because we feel it is important that rigorous, independent, peer-reviewed science is made available and understandable to everybody.” The research findings raise serious questions about the current regulatory process for licensing industrial chemicals, pesticides and other new-generation crops. Only Roundup’s active principle, glyphosate, has ever been tested rather than the commercial product, which includes ingredients that enable the glyphosate to penetrate plants more efficiently. To date, all GM crops have been approved safe for consumption on the basis of 90-day animal feeding trials. Patrick Holden believes there is an urgent need for more research into both the wide spread use of pesticides and the consumption of GM food crops. He says,“The implications of this research suggest potential flaws in the current regulatory process which, due to the short-duration of the required feeding-trials, may fail to identify the serious, long-term health consequences of consuming these crops. To ensure that the public is protected against potential exposure, there is a need to review the regulatory framework, and to undertake further research into potentially similar health impacts of these crops on humans.” For details of the full research findings please visit the micro site research.sustainablefoodtrust.org Agriculture,Animal feeds,Change,Food future,GMO,Good science,Health,Research,Roundup Oh yeah, before I forget, Bayer-Monsanto is now spraying 2-4-D the active ingredient of Agent Orange on their cornfields in the USA. Yummmy! They say it will not have an adverse effect on a person’s health if they are sprayed on by it or if they eat it. So how come the guys that spray the cornfields wear HASMAT suits and how come our military people that served in Viet Nam are still undergoing medical care from being exposed to it over 50 years ago? Oh yeah, before I forget, Bayer-Monsanto is creating “foods” impervious to the chemtrails. Sooner than later they will open the first Soylent Green factory. Anyone who doubts how important it is to read labels will suffer severe health ramifications. Don’t say you’ve never been warned! Aloha! Sources: www.cspinet.org www.ewg.org The post Eating new “plant-based” foods is the mother of all nightmares. appeared first on NaturalNewsBlogs. View the full article

Fifteen years. That’s how long I’ve been training—through injuries, life changes, burnout, breakthroughs, and everything in between. And here’s the truth: I have no plans to stop. Yes, I train seriously. I compete in jiu-jitsu, and I push myself hard. But I don’t do it for the medals or the accolades—I do it because I love it. Because it makes me feel alive, strong, capable, and grounded. And more than anything, I want to keep doing the things I love—like rolling, handstands, hiking, adventuring—for as long as I possibly can. Movement Is a Long Game Somewhere along the way, I realized that fitness isn’t just about the here and now—it’s about the long haul. It’s about longevity. When you’re younger, it’s easy to take your body for granted. You push it, you test your limits, and you recover fast. But what really matters is whether you can keep showing up—day after day, year after year. That’s where consistency comes in. Not perfection. Not crushing yourself every day. Just… not stopping. I’ve Seen It in Action My parents are in their mid-70s, and they’re still some of the most active people I know. They hike. They bike. They play pickleball for hours every day. They move daily—not because someone told them they should, but because it’s just a part of who they are. They never stopped. And because of that, their bodies are still letting them do the things they love. That’s the magic right there. How to Keep Moving for Life If you want to keep doing what you love for decades to come, here are a few simple rules I live by: Make movement a habit, not a chore. Schedule your workouts like appointments. Make it part of your identity—not something you have to negotiate with yourself every day. Train smart, not just hard. You know I love HIIT training, but you don’t need to go all-out every session. Prioritize good form, recovery, and listening to your body when it needs a break. Mix it up. Try new skills, sports, or workout formats. When movement is fun, you’re way more likely to stick with it. Don’t let a bad week (or month) stop you. Everyone falls off track sometimes. What matters is coming back—again and again. Train for the life you want to live. Want to hike mountains in your 80s? Play with your kids or grandkids without getting winded? Do handstands at 90? Let those goals guide how you train now. Keep Going You don’t have to be the fastest, the strongest, or the fittest person in the room. You just have to keep going. That’s how you build a body—and a life—that lasts. The post The Real Secret to Lifelong Fitness: Don’t Stop Moving appeared first on 12 Minute Athlete. View the full article

Let’s be real: most people start working out because they want to look better. I get it. When I first started working out after college, that was my main motivation too. And hey, there’s nothing wrong with that. It’s a great thing to feel confident in your body. But what I’ve learned since then is that the real magic of consistent exercise has way less to do with your abs—and way more to do with how you feel, think, and show up in your life. If you’ve ever finished a workout and felt more grounded, more clear-headed, more confident—you know what I’m talking about. And if you’re struggling to stay consistent, it might help to remember what you’re actually getting out of those 12 sweat-filled minutes. Here are 6 powerful, underrated benefits of consistent movement: 1. Clarity when your brain feels foggy Even just a short workout can completely reset your brain. When you’re feeling stuck, overwhelmed, or mentally drained, moving your body brings you back online. That decision you couldn’t make? That problem you couldn’t solve? You might be surprised how clear things feel after some jump squats and burpees. 2. Mental strength that carries into everyday life Pushing through a tough workout—even when you didn’t want to—teaches you discipline, grit, and resilience. You prove to yourself that you can do hard things. That you can keep going when it gets uncomfortable. And that strength shows up everywhere—from your work life to how you handle stress. 3. Mood booster, no prescription needed Exercise = natural antidepressant. Movement triggers a rush of endorphins, boosts dopamine, and helps regulate your stress response. Translation: you feel better, fast. Even if the workout isn’t pretty. Even if you had to drag yourself to do it. 4. Confidence from the inside out When you keep promises to yourself—like showing up for your workouts—you build real confidence. You start to trust yourself more. You carry yourself differently. Not because of your biceps, but because you know you earned it. 5. A sense of control in a chaotic world You can’t always control what’s happening around you—but you can control how you move your body. That daily workout becomes an anchor. A reset button. Something you do for you, no matter what the world throws your way. 6. Momentum that shifts your whole day How you start your day matters. Even a quick 12-minute workout can create a ripple effect: You eat better You’re more focused You feel energized and accomplished You’re more likely to keep showing up tomorrow Small effort, big return. Final thoughts… Yes, workouts build strength and endurance—but they also build clarity, resilience, and confidence. They help you show up in your life with more focus, energy, and belief in yourself. And over time, those small, daily efforts add up to something bigger: a version of you that’s not just fitter, but mentally stronger too. If you’re ready to take that next step—to challenge yourself and discover what you’re really capable of—check out my brand new Fitter Faster Stronger program. It’s designed to help you unlock your inner athlete and realize you can do more than you thought possible. Because you’re not just training for fitness. You’re training for life. The post Move Your Body, Change Your Life: The Workout Benefits No One Talks About appeared first on 12 Minute Athlete. View the full article