Have an awesome week!
Monday, 27 February 2017
Sunday, 26 February 2017
The One Thing You Need to Do for Yourself Every Day
We are told to be kind and generous to ourselves, but it's not always easy. Often we don't feel deserving. Often we fail to act in our best interests in the chaos of the present moment, denying ourselves loving tenderness. We look in the mirror and think about every dumb thing we've done or said today, and we decide, Well, there stands a lousy piece of human garbage. Then comes the punishment, which can be anything from binge eating to taking other people's abuse to blowing off our taxes. When you hate yourself this much, why would you ever make your bed? You're basically a worthless dog who deserves nothing better than to sleep on a pile of damp rags.
But what about the person you will become in a week? Or a month? Or a year? What about that innocent stranger? What did she ever do that was so wrong? What if you were able to regard your future self as a deserving visitor worthy of affection and sympathy? What if every single day you tried to think of one nice gift you could offer her—something that might make her feel welcome and safe and loved when she finally shows up?
It can be as small a gesture as flossing your teeth (a boring task I can never bring myself to execute unless I begin by saying, "This one's for you, future Liz!"), or as big a gesture as quitting smoking or walking out of a toxic relationship because you don't want your future self to suffer as much as your present self is.
If you can't do a nice thing for you, could you possibly do a nice thing for her? That mysterious and blameless stranger will someday have to live in the world you're creating for her today. In other words, you're the one making the bed, but she's the one who'll be lying in it. So be nice to her today. Be nice to her every day.
Remember: You are the best friend she has.
Source: Elizabeth Gilbert
Friday, 24 February 2017
Wednesday, 22 February 2017
The Real Reason You Can't Forgive Him (Or Her)
If you examine your mind with any amount of honesty, you will probably conclude that your grievances are doing you no good whatsoever. Why, then, hang on to them?
There can be something delicious in holding onto a grievance, in mulling over someone else's wrongs and failings and viewing him through the lenses of condemnation. We could call this "the thrill of righteousness." Unfortunately, righteousness is the most dangerous of all weapons to wield. It's easily turned against the user. Say one of your fellow employees is regularly late for work. You find it delicious to contemplate this poor fool's tardiness and to congratulate yourself for your own punctuality. Then one day, for some reason or another, you are late for work yourself. The boss yells at you in front of everybody, including the co-worker you've been so comfortably despising.
Sometimes, we also refuse to forgive because of our sense of justice. A recent study looked at how people differ from chimpanzees in their approach to fairness. Scientists tested this by means of the ultimatum game, which has two players: a proposer and a responder. They have to divide a quantity of goodies (which could be anything from cash to chocolates). The proposer chooses how much will go to him and how much to the responder. The responder has no choice but to take or leave the offer.
You might expect that the responder would accept any offer, no matter how small; after all, even a little is better than nothing. That's what chimps do. But humans don't. Human responders will generally reject any offer smaller than around 20 percent—even if that means they don't get anything at all. They do this, it seems, to punish the proposer for his greed. (So, in a way, chimpanzees turn out to be more rational than humans.)
No doubt this sense of fairness has something to do with our reluctance to forgive. We want to punish someone who's gone beyond the bounds of fairness—but unfortunately, we want to keep on punishing. At some point, this "punishment" starts to go on and on in our own heads. We rehearse the wrong that we have suffered, we stew over it, we brood and we sulk. And we do this even when the offender is nowhere in sight. Again, the punishment is turned against the punisher.
Possibly the most important reason that we hold on to grievances is that we believe they offer something to us. And what they offer, or appear to offer, is protection. Think about it. To be free of grievances is to be innocent. And if you go around with your innocence exposed, you believe all the buzzards of life will suddenly swarm upon you to pick your bones white. Your grievances are like the hard face you wear when you're making your way through a bad neighborhood. They are your shield.
There is a grain of truth to this idea. All of us, as living beings, have a basic need to preserve ourselves. We react—sometimes violently—to anything that threatens our survival. Fear and anger are common types of this kind of reaction. These responses are useful up to a point, but there is a problem: They continue long after the threat has passed. We often carry this fear and anger with us for a long time afterward—possibly years, or even decades—long after the emotions have outlived their value. These retained feelings can take the form of grievances and resentments. They do not help us survive. They are debilitating.
In fact, your grievances are your weak spot, the open wounds that anyone can prod to put you on the ground in an instant.
Let me approach this reason by telling a story. This took place during my micro-career as a financial adviser. One day, we were all shepherded into a day¬long seminar, and asked to think of a symbol for ourselves. My boss then went around the room and asked the 40 or 50 participants to think of personal symbols for themselves. About half could think of nothing more original than the logos of their favorite sports teams.
Of course, many fans genuinely identify with their teams. Up to a point, this is all harmless enough. But for many people, being a fan is not only loving your own team—it's hating the other team. Sometimes, it looks as if hating the other team is the most enjoyable part.
So, we have a curious little dynamic going on here. You don't know who you are. Maybe, in your own mind, you're your team. You are caught up in not only its triumphs and defeats, but also in its grudges and grievances. In other words, you have identified yourself with grievances. You have become these grievances.
You probably hold as many, or more, grievances against yourself than you do against the rest of the world combined. Usually we don't think in those terms; but, in fact, guilt and shame in most of their forms are nothing more than hostilities that we hold against ourselves. They can also take the form of regret—punishing yourself over and over for a bad decision you have made or think you have made. The grudges and resentments and hostilities that we go around with do us no good at all. We would be better off without them. To let go of these negative emotions is...to forgive. Well, then, isn't it time you get on with it?
Source: Oprah
1. The Pleasures of Resentment
There can be something delicious in holding onto a grievance, in mulling over someone else's wrongs and failings and viewing him through the lenses of condemnation. We could call this "the thrill of righteousness." Unfortunately, righteousness is the most dangerous of all weapons to wield. It's easily turned against the user. Say one of your fellow employees is regularly late for work. You find it delicious to contemplate this poor fool's tardiness and to congratulate yourself for your own punctuality. Then one day, for some reason or another, you are late for work yourself. The boss yells at you in front of everybody, including the co-worker you've been so comfortably despising.
Sometimes, we also refuse to forgive because of our sense of justice. A recent study looked at how people differ from chimpanzees in their approach to fairness. Scientists tested this by means of the ultimatum game, which has two players: a proposer and a responder. They have to divide a quantity of goodies (which could be anything from cash to chocolates). The proposer chooses how much will go to him and how much to the responder. The responder has no choice but to take or leave the offer.
You might expect that the responder would accept any offer, no matter how small; after all, even a little is better than nothing. That's what chimps do. But humans don't. Human responders will generally reject any offer smaller than around 20 percent—even if that means they don't get anything at all. They do this, it seems, to punish the proposer for his greed. (So, in a way, chimpanzees turn out to be more rational than humans.)
No doubt this sense of fairness has something to do with our reluctance to forgive. We want to punish someone who's gone beyond the bounds of fairness—but unfortunately, we want to keep on punishing. At some point, this "punishment" starts to go on and on in our own heads. We rehearse the wrong that we have suffered, we stew over it, we brood and we sulk. And we do this even when the offender is nowhere in sight. Again, the punishment is turned against the punisher.
2. Our Need for (Treacherous) Armor
Possibly the most important reason that we hold on to grievances is that we believe they offer something to us. And what they offer, or appear to offer, is protection. Think about it. To be free of grievances is to be innocent. And if you go around with your innocence exposed, you believe all the buzzards of life will suddenly swarm upon you to pick your bones white. Your grievances are like the hard face you wear when you're making your way through a bad neighborhood. They are your shield.
There is a grain of truth to this idea. All of us, as living beings, have a basic need to preserve ourselves. We react—sometimes violently—to anything that threatens our survival. Fear and anger are common types of this kind of reaction. These responses are useful up to a point, but there is a problem: They continue long after the threat has passed. We often carry this fear and anger with us for a long time afterward—possibly years, or even decades—long after the emotions have outlived their value. These retained feelings can take the form of grievances and resentments. They do not help us survive. They are debilitating.
In fact, your grievances are your weak spot, the open wounds that anyone can prod to put you on the ground in an instant.
3. Our Grievance Identities
Let me approach this reason by telling a story. This took place during my micro-career as a financial adviser. One day, we were all shepherded into a day¬long seminar, and asked to think of a symbol for ourselves. My boss then went around the room and asked the 40 or 50 participants to think of personal symbols for themselves. About half could think of nothing more original than the logos of their favorite sports teams.
Of course, many fans genuinely identify with their teams. Up to a point, this is all harmless enough. But for many people, being a fan is not only loving your own team—it's hating the other team. Sometimes, it looks as if hating the other team is the most enjoyable part.
So, we have a curious little dynamic going on here. You don't know who you are. Maybe, in your own mind, you're your team. You are caught up in not only its triumphs and defeats, but also in its grudges and grievances. In other words, you have identified yourself with grievances. You have become these grievances.
4. Our Biggest Victim
You probably hold as many, or more, grievances against yourself than you do against the rest of the world combined. Usually we don't think in those terms; but, in fact, guilt and shame in most of their forms are nothing more than hostilities that we hold against ourselves. They can also take the form of regret—punishing yourself over and over for a bad decision you have made or think you have made. The grudges and resentments and hostilities that we go around with do us no good at all. We would be better off without them. To let go of these negative emotions is...to forgive. Well, then, isn't it time you get on with it?
Source: Oprah
Tuesday, 21 February 2017
Don't forget to stand up!
Aim to stand up every 20 minutes
New science shows very persuasively that standing up about every 20 minutes, even only for a minute or two, reduces your risks of developing diabetes and heart disease.
By standing up, you can the big muscles in your legs and back to contract, which leads to an increase in certain enzymes that break up fat in the blood stream. You don't have to jog in place or do jumping jacks. Just stand. A very pleasant additional benefit is that standing every 20-30 minutes also seems to prompt the body to burn calories, so you don't gain as much weight from sitting at the office most of the day.
If you can stand up every 20 minutes - even if you do nothing else - you change how your body responds physiologically.
Source: Gretchen Reynolds
New science shows very persuasively that standing up about every 20 minutes, even only for a minute or two, reduces your risks of developing diabetes and heart disease.
By standing up, you can the big muscles in your legs and back to contract, which leads to an increase in certain enzymes that break up fat in the blood stream. You don't have to jog in place or do jumping jacks. Just stand. A very pleasant additional benefit is that standing every 20-30 minutes also seems to prompt the body to burn calories, so you don't gain as much weight from sitting at the office most of the day.
If you can stand up every 20 minutes - even if you do nothing else - you change how your body responds physiologically.
Source: Gretchen Reynolds
Saturday, 18 February 2017
Friday, 17 February 2017
Thursday, 16 February 2017
How Having a Pet Benefits Your Health
In some cases having a pet in the home can actually help a child from developing some allergies and develop stronger immune systems. When a child is brought up with pets, it is less likely they will develop allergies to animals. As they grow up they will have more self-confidence and a better self-image because of the responsibilities they are given with feeding, caring for and playing with their pets. They will be a more compassionate and caring person.
A pet can help improve your socialization skills as you meet and interact with other pet owners. You may meet others at Training Classes where others are trying to train their pet with the same parenting skills or you may interact with others at a dog park. Pet owners enjoy sharing information about their pets good or bad. So if you are shy, share your pets stories with others and you will find how other pet owners or lover of pets will listen and begin a conversation sharing their information that may be similar or even more hilarious than yours. This is also a good way to meet others of the opposite sex.
The National institute of Health have conducted heart-related studies and the findings show that pet owners had decreased blood pressure, cholesterol and triglyceride levels which can minimize the risk of a heart attack. Hugging an animal and even petting them helps calm you. They are warm, soft and responds to your affection which calms your nerves and makes you feel relaxed. Watch fish in an aquarium and you will find peace and serenity as the fish swim silently back and forth up and down. Your anxieties developed during your difficult and busy day will be lessened and you'll enjoy your evening better with your loved ones and friends.
Dog owners are able to walk, run, jog, bike, hike with their canine friend which are exercises that can help you stay fit. It's so much better exercising with a friend as a dog or as some people do with their pig, or cat. Have you seen people train their pets ride on their motorcycle or even train them on surfboards? What fine companions that make exercising more fun and the time will go by much quicker.
When you are feeling depressed or lonely, a pet may give you that feeling of joy and happiness especially the sick and elderly. A pet sometimes do funny antics and you'll have someone to talk to instead of being home alone. You can complain and curse and they won't walk away from you and tell you to stop complaining. They sit and listen and don't judge what you are saying. They take away that loneliness because they are faithful and loyal to you always there. Dogs and even some cats are good at keeping you safe as they warn you of intruders and even dangers in the house. Best of all you don't even have to live in a house and they will still love you.
There are so many reasons pets are useful animals in helping humans remain healthy. So if a person in not already allergic to the pet fur and does not have a pet, go out and adopt a cat, dog, fish, rabbit or whatever animal that may appeal to you. Out there is an animal that may help make you live longer, feel euphoric, and become a better person. There are many animals in the animal shelters that are waiting to be adopted who can help you solve some of your health problems. Go out there today and make a pet happy and yourself healthier.
Source: Joan Togashi
Tuesday, 14 February 2017
Monday, 13 February 2017
Just 20 minutes of exercise enough to reduce inflammation
New research adds to the long list of health benefits brought by regular physical activity. As little as 20 minutes of exercise could have anti-inflammatory effects, according to a new study.
The long-term health benefits of physical exercise are numerous; they include reducing the risk of cardiovascular disease, improving metabolism and weight control, as well as generally strengthening the heart, muscles, and bones.
According to the United States Department of Health and Human Services, a regular dose of physical activity also lowers blood pressure, and reduces the risk of type 2 diabetes and some forms of cancer.
New research, published in the journal Brain, Behavior and Immunity, investigates the benefits of 20-minute exercise sessions on the body's immune system.
Researchers from the University of California-San Diego School of Medicine - led by Suzi Hong, Ph.D., from the Department of Psychiatry and the Department of Family Medicine and Public Health - hypothesized that exercise would improve the body's anti-inflammatory response by activating the sympathetic nervous system.
The sympathetic nervous system helps to increase heart rate, blood pressure, and breathing rate. Physical exercise activates this system to help the body keep up.
During this time, the body releases hormones such as epinephrine and norepinephrine into the bloodstream, which activate the adrenergic receptors of immune cells.
Analyzing the body's immune response to exercise
More specifically, the researchers tested the hypothesis that a single 20-minute session of exercise would be enough to trigger sympathoadrenergic activation, which, in turn, would suppress the production of monocytic cytokines.
Monocytes are a type of white blood cell, or immune cell, that help to fight off bacteria and infections. Cytokines are a type of protein that help other cells to become so-called effector cells, which, in turn, kill off cancerous or infected cells.
TNF is one of these cytokines. TNF can induce cell differentiation and proliferation, but also cell death, including cancerous ones. TNF also has pro-inflammatory properties, which help the body to bring its inflammatory cells to the site of the injury, creating an immunological response.
Inflammation is a necessary part of the body's immune response, but too much inflammation can lead to disease. Chronic inflammation may contribute to diabetes, obesity, celiac disease, arthritis, fibromyalgia, or bowel diseases such as Crohn's disease or ulcerative colitis.
To test their hypothesis, the researchers asked 47 participants to walk on a treadmill for 20 minutes at an intensity rate adjusted to suit each individual's fitness level. Hong and team took blood samples from the participants both before and immediately after the exercise sessions.
As little as 20 minutes of exercise reduces inflammation
The results revealed that a 20-minute session of moderate exercise can have anti-inflammatory effects.
The study confirmed the researchers' hypothesis. Exercise did seem to produce an anti-inflammatory cellular response, which could be seen in the reduction of the cytokine TNF.
"Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a 5 percent decrease in the number of stimulated immune cells producing TNF," says Hong.
Although the anti-inflammatory benefits of physical activity are already known to researchers, Hong explains, this study explains the process in more detail.
"Knowing what sets regulatory mechanisms of inflammatory proteins in motion may contribute to developing new therapies for the overwhelming number of individuals with chronic inflammatory conditions, including nearly 25 million Americans who suffer from autoimmune diseases," Hong adds.
The lead author also highlights the importance of this study for people with reduced strength or mobility who are under the impression that physical exercise needs to be extremely intense in order to be effective.
Source: Ana Sandoiu
Sunday, 12 February 2017
Friday, 10 February 2017
Thursday, 9 February 2017
National Pizza Day can be healthy
Happy National Pizza Day!
You can still enjoy a pizza, just limit the number of toppings and stick with healthy ones, mushrooms, onions, tuna, pineapple etc.
What's your favourite topping?
Wednesday, 8 February 2017
Don't Know What to Wear for Your Zumba Workout?
Zumba is like any other form of exercise. Okay, it is way more fun and happening, but an exercise nonetheless. As for any other workout sessions, clothing is just as important as carrying a bottle of water. Getting the clothing for a Zumba session is half the battle won. Having said that let us now do a beto shuffle through the Zumba must have's for a comfortable, sweat-extracting workout, shall we?
As is the norm, one must begin from the bottom and then make their way to the top. Investing on the right shoe can make your Zumba session smooth and safe. Take the classic case of the Zumba-Kickz Original Shoes for example. These imported shoes come in synthetic patent leather that adds that extra groove to your move. What's more is, at 6.3 ounces you can actually forget that they are actually there as an addition to your feet.
Hey there! Not that you have got your feet on the floor, get ready to move it like a maniac. What, oh wait! What happened? Is your T-shirt too judgmental to accommodate your Zumba moves? Don't you get worried, girl? Just wake up from your nightmares and get ready with the Zumba Suave Sweatshirt. And whoever said that you can't look absolutely stunning during a workout, oh boy! Could he be more wrong? Club it with the Zumba Bra Tank for a layer of additional flair and relieve.
OK so now that you are almost Zumba ready, let's do the last-minute cross-check, what do you say? Water Bottle? Check. Towel and Headband? Check. Shoes? In the bag already. Tee? Could I be hotter? And last but not the least the track pants. Wait, what? No silly, not the ones you wear every morning on your jogging escapade, the Zumba Germany Track Pants were specially designed with one mission in vision; to put extra ease on a lease.
The key to a great workout session is to look good, feel good and sweat without having to sweat it out. So, off you go girl. Do have a great session with additional ease, access, style and comfort, and yes no need to thank us, you know.
This Zumba session, look your sprightliest what with all the Zumba must have's that we have listed down exclusively for you. Take the boredom out of workout schedule and stash it down the highest window of a multi-storey building, even as you sweat out excruciatingly. The idea is to shake a leg and make heads turn while you are at it.
Source: Divya Shetty
Tuesday, 7 February 2017
4 Tips for Lasting Weight Loss
Here are 4 tips on building sustainable weight loss habits:
Building confidence
Past experiences, the ones and the bad ones are just learning opportunities for an individual to improve themselves. Consider what was learned from the experience and what actions can be taken in order to make an improvement. Plans can then be made in order to start forming the new habits that will lead to greater weight loss success.
Routines
Sticking to any sort of weight loss program will be easier it is a part of a routine that you don't have to think about. Just think of someone gets to being overweight in the first place, they don't consciously think over indulging in unhealthy foods. Make sure that your weight loss routine is one that you can perform over the long, and not just some fad that will lasts a week.
When it comes to routines, success breeds success, so the more 'little' victories you have the easier it will become to create bigger victories. Another tip would be to set realistic goals, after all if they aren't believable you are less likely to even start!
Addition not subtraction
It is harder to lose weight if you are focusing on all the things that you are giving up on especially if you are giving up on some of your favourite food. So it is my advice that you rather start focusing in some of the things you are adding to your life like, feeling fit, strong and healthier! Also make sure that you always celebrate all of your victories in order to build momentum towards your healthier lifestyle.
Personalize your weight loss routines
The more your weight loss program is your own the less likely you are to 'rebel' against it and quit on your diet! Make sure also that you add a 'cheat meal' into your routine at least once a week because after all you need to enjoy yourself a little as well. Do whatever it takes, within reason, to make your weight loss routine sustainable and pleasurable!
It's always important to think long-term in-order for you to not only burn the fat off but also, more importantly, keep it off. Just remember to take little steps in order to keep your weight loss as manageable as possible!
Source: Justin Greyling
Monday, 6 February 2017
Sunday, 5 February 2017
How Black Tea Works Miraculously For Your Skin
Tea is often treated as a stimulant. When you are busy at a work that requires high mental ability, you unknowingly consume a lot of tea. Any gathering, dinner party or luncheon remains incomplete without tea. This beverage not only relieves you from stress but also offers some other health benefits.
- How Rich is the Black Tea?
Black tea contains minerals like zinc, potassium and magnesium. Other nutrients like vitamins C, E and B2 are also found in this tea. Some traces of tannins, polyphenols and essential oils are present in tea.
These nutrients help tea to protect from risks of cancer. Particularly polyphenols play the major role as they neutralize free radicals and promote longevity.
Tannins found in black tea have antioxidant properties. That is why the color of the tea is dark. Tannins can also protect you from hazardous effects of the environment. These compounds can provide immunity against the harmful bacteria entering your body and improve blood circulation in the brain. These are some of the benefits which tea provides inside the body. What about the outside? Some studies have proved that this tea works effectively in reducing pimples and mimic wrinkles. Therefore, purchase Assam black tea without ado.
- Black Tea Keeps Skin Healthy
Tannins and polyphenols present in tea help in fast regeneration of skin. This tea also offers protection from mimic wrinkle and premature aging of the skin.
Black tea can be easily used for preparing homemade beauty recipes. Here are some best tips for using black tea for your beauty routines on a daily basis. Beforehand, you need to buy tea online.
- Tips for Fighting Against Mimic Wrinkles
First, you have to brew tea and freeze it in form of ice cubes. Take some of the ice cubes and rub on your skin to attain the proper tone. The areas where you will be sliding the ice cubes are neck and face. Perform this procedure during morning and evening. Tea in ice form keeps the moisture level in your skin intact. The procedure is refreshing and makes your face appear smooth.
- Acts As Compressor for Oily Skin
If oily skin is your problem, you can use tea for tightening pores, freshening up your skin and providing radiant, natural glow to your face.
- Follow These Steps
Take one teaspoon of tea and put it in a mug. Add hot water and steep for around fifteen minutes. After that, use a strainer for straining the tea. Dip a muslin cloth or soft face cloth into the brewed tea and squeeze the cloth. Keep the cloth compressed on your face for around twenty minutes. Then wash your face with lukewarm water and apply moisturizer. Repeat this procedure every three to four days. You will find that your skin has become tight, as pores are less open.
- Getting Rid of Cellulite
Some studies have found tea bath effective for skin. Taking tea bath twice a week helps at toning body and getting rid of cellulite naturally. For that, you need to take four tablespoons of tea in a mug and pour one liter of boiling water. Allow the tea to steep for twenty minutes. Strain the tea and transfer the extract into the bathtub.
You can see that black tea not only provides energy, it also works well for skin rejuvenation.
Source:Soham Daga
Saturday, 4 February 2017
Home Gym Vs Health Club - What Is Your Pick?
Are you in confusion whether to join a Health Club or buy a Home Gym? Both these options come with their own shares of advantages and disadvantages. A Health Club provides its members get access to a wide selection of exercise equipment that makes it easier to get a full-body workout using all the latest equipment. Moreover, you do your exercises without getting bored because you will be working out with other physical fitness enthusiasts.
There are personal trainers at these gyms who can guide you on the right way to use the equipment, which is quite helpful, especially for the newly joined enthusiasts. However, the cost of memberships at these Health Clubs could be a deterring factor, given the continued rise in membership fees. Many gyms require its members to get their membership for a minimum of one year that becomes a financial burden in itself. For some people, paying the high cost of membership is simply an impossibility to afford.
Another reason for people not joining a Health Club is the fact that is spite of the high motivation existing in the beginning, the interest may keep on going down and going to the gym itself becomes a difficult proposition. People start coming up with excuses for not going to the gym like the faraway location of the Health Club or time constraint that is stopping them from attending the gym regularly. These Health Clubs also tend to be frequented by people at around the same time daily, mostly in the morning or evening hours. This could lead to crowding of the gym with difficulty in getting access to equipment or finding parking space for your car.
Advantages of Home Gyms
One of the best reasons for having a home gym is the possibility of exercising whenever you feel like doing it and not according to the working time of Health Clubs. You can also play your choice of songs and music and listen to it as loudly as you prefer. However, the downside of exercising at your own place is loneliness that you feel at times because the camaraderie that a health club offers is missing at your own gym. But for some, the mere thought of showing their bodies while exercising is simply a no-no and instead, they would love the privacy of the home gym. Moreover, many people find it a squeamish experience of getting a whiff of a stranger's body odor.
Although the initial cost of investment for having a home gym is quite a huge sum, it will be far less when compared to the total money that is spent in gym membership over time. Another benefit of having your home gym is that they exist at your home and that makes it easier to fit your workouts into your daily schedule. In addition, when the weather is bad, you can keep doing your exercise at your home gym. For people in rural areas, home gyms are the best choice because of the non-availability of health clubs nearby.
Disadvantages of Home Gyms
There are certain disadvantages to having your home gym. Many people, while exercising at their own gym find their everyday life coming in the way while working out. This distraction is not there when exercising at a health club as you do your physical exercises along with others. Working out at a health club is quite motivating as well, as the area is filled with people who are also there to get good body workouts.
Another reason that makes the home gym a prohibitive idea is that a lot of space is taken up by the equipment. For those having tight living space would find it difficult to have all the required equipment in place.
Choosing Between a Home Gym and a Health Club
It is seen that those having home gyms sticks to their fitness regime longer and are likely to achieve their fitness goals earlier than those having gym memberships. However, there are people who prefer to own a gym and also keep a gym membership, so that they can get the best experience of both the worlds by mixing things.
Source: Ronald Smith
Friday, 3 February 2017
Thursday, 2 February 2017
Is Your Handbag Playing With Your Health?
Many of us are unaware that handbags can cause illness. A handbag can house millions of germs and dangerous bacteria that can cause skin diseases, breathing problems and even stomach infections.
Let's see what are the things that can make handbags unhealthy:
1. Carrying Used Napkins Can Cause Diseases
Carrying used tissue papers, sponges, wipes and napkins in a handbag can cause skin and respiratory diseases. There is no point of re-using tissue papers. It is better to discard the napkins and tissue papers immediately after a single usage. Washable cloth napkin should go into a laundry basket rather than remaining in a handbag.
2. Cosmetics
Cosmetics often carry germs. It is best to wash make up brushes and clean cosmetics after each use. Take out unnecessary cosmetics from the handbag.
3. Chunks Of Eatables
Keeping eatables in a handbag while on the go is not a bad idea. It is good to have something to eat to get rid of growling belly and hunger drive. Always make sure to keep a container for all eatables or a plastic bag, to ensure that the bag is free from food chunks and bacteria. You can discard the plastic bag or wash the container, on reaching home.
4. Heavy Contents
It is important to take out useless items from a handbag. Keeping unnecessary things makes handbag heavy. There is no reason of suffering from aching shoulder because of unwanted items. It is ideal to keep separate bags for shopping, job, party and long journeys. Using a single bag for multiple purposes will only add unnecessary items, thus, adding extra weight on your shoulder.
5. Mobile Gadgets
Mobile phones and gadgets often house germs and bacteria. So always keep your handset and gadgets clean. A recent research reveals that a mobile phone contains more bacteria than a toilet bowl. Using mobile phones and portable gadgets with clean hands can reduce the risk. Always wash hands immediately after eating or using a phone. This prevents digestive and skin diseases.
6. Unhygienic wallet
Currency notes and coins come from hand to hand. Many people might have touched the money before it get our wallet. It is necessary to wash hands immediately after handling cash and coins.
Prevent Injuries, Infections And Diseases
Always be careful how you place items in your handbag. Organizing your possessions can prevent injuries. It is wise to organize things in different pouches and labeling them, to get the required item easily without any fuss. Place sharp items properly to avoid any injury or accident.
Women carry their handbags when ever they step out of their dwellings. Handbags contain almost everything that they consider useful while away from home. Usually, a lady's handbag contains things like; cosmetics, medicines, mobile phone, charger, data cable, flash drive, eatables, napkins, small towel, mirror, wallet, credit card, contact cards, ID card, passport, keys, gloves, sun glasses, contact lenses etc. You name it and it is there!
Source:Samia Adnan
Modified Yoga Develops Focus
Distraction is a very big concern for many of my modified yoga clients. People are distracted by their phone, their obligations, and the bad news on news outlets. In this world of super speed; constant updates and information bombardment, it's understandable that people can't focus. Distraction and lack of focus becomes a force of habit. People haven't been taught well, how to stay focused. So they just remain in a constant state of distraction. Modified yoga teaches people to focus with intensity. It allows them to make a choice to turn off the bad news, to free themselves. It gives them a choice; to stop worrying, about everybody else, in their lives for a brief time; without guilt.
How does it happen? While my clients are with me in my modified yoga class, I ask them to focus on the breathing, and on the pose, and a long point in front of them. When their minds wander I remind them, to come back and be in this present moment. To do a balance pose, without focus, sure it's possible to do well. But it's more likely that they will fall off-balance, the moment they lose their focus. When they really concentrate on their breathing, they move the focus from the top of the head through the tail bone. If they can continue to focus, they could also feel their feet grounded to the earth. They could hear their heart-beating.
We also do focused meditations in class. Many of my clients haven't had much experience with meditation, and don't know how to get into a complete state of relaxation, or a super calm space. An exercise of focus during meditation, eases them into awareness of the space around them. To be aware of everything that comes within the sight of the eyes, and peripheral vision. Sometimes I set an object in the middle of the circle, and have them sit still; with their eyes open, and to concentrate on the object in the center. Other times we do color meditation. To first have them focus, on a colored jacket or strap, in the circle center, so that when they close their eyes, the will be able to imagine the vividness of the color. Other times I ask them to touch their center of their palm, with one of their fingers. When they close their eyes, they can still feel, the finger which had made an impression, against their palm. I ask them to focus on that finger impression. All these techniques assist in their focus.
Back to our modified yoga poses. When a client focus on the body throughout the exercises, I ask him or her to scan their body, to find out if they can sense when there is tension. I then direct my client to breathe into those tight points. When in poses, it's a good exercise to imagine that you can breathe past the area that you are working on. For an example if you were holding your leg in a pose, you would focus past the leg, to a point in space. The extended focus frees your mind from the confines of the body, and allows the client to feel, the pain or discomfort as located in a remote place, that is separate from their body.
Many poses are difficult, to do well one needs to focus. But more importantly I encourage my clients, to focus on what is really working for them. If there is pain, the best solution is to modify or accommodate their own body or distress. To focus on the moment, where the pose starts to become uncomfortable, and then to pull back is super helpful, for my clients, who have compromises, or challenges. The focus is one of self-acceptance and allowing.
The awareness, the breathing, the poses, the other participants in the class. It's all part of it. When my clients are focused on poses, or focused inward; outside distractions dissolve after a moment. So the focus gained in a modified yoga class, is helpful, for adults, teens and young children. If everyone could learn to master focus, they could get far more accomplished, wouldn't choose to focus on everything that went wrong, and would focus instead on what was good, and for what they could be grateful. They would learn to focus only on what is truly important, what they are passionate about, and would fully accept all the parts of them, be themselves, and just focus on this present moment. If people developed their ability to focus, I really believe that they could learn to heal with their focus. Starting with their own back, knees, and hips. By developing focus, I really think they could achieve anything they wanted.
Source: Katheryn Hoban
Wednesday, 1 February 2017
Do you colour?
Colour Me Calm – The Benefits of Adult Colouring Books
So how can they help?
Colouring is Calming
If you feel anxious a lot, colouring can help you feel calmer. When we colour we have to use both the logical left hemisphere (dealing with motor skills and attention) and the creative right, which uses colour, shape, imagery and emotion. If you are stressed, or have anxiety, you may find your body is often on high alert, responding to perceived threats with a fight or flight response. Using both sides of the brain calms the amygdala (the part of the brain that is related to our fear and stress response).
Colouring Helps Define Your Downtime
We all need time to unwind every now and again but, with the technology in our pockets, it can be increasingly difficult to step away from work, news and social updates. Setting aside some time to colour helps us to make sure we have a quality break and defines that time to ourselves and others.
Colouring Can Help You Sleep
The calming effects of colouring have helped many people unwind before bed and sleep better as a result. Good sleep hygiene means turning off electronics an hour or so before we turn in – but without something different to occupy us it can be hard to do. Building a bit of colouring into your evening routine may help you sleep. And if you wake in the night, a bit of gentle colouring can help you stay calm and drift back to sleep, which has to be better than lying awake worrying about not sleeping.
Colouring Moves Focus Away From Thoughts
Some people describe it as almost meditative. When you’re focusing on colouring, you are distracted from those automatic negative thoughts and spirals that many of us are all too familiar with (there’s lots more about how automatic thoughts can make us feel worse on my first Mindfulness Based Cognitive Therapy blog).
Colouring is Easy to Start
Creativity and crafting has lots of benefits for wellbeing – but they can be hard to start – a lot of people feel intimidated because they are ‘not creative people’. A colouring book means you are not staring at a blank page but can have a go quickly and easily.
It’s also easy to start in the moment. Some people have described using colouring to stave off panicky feelings. Unlike some more difficult, messy or technical crafts, the small task of picking up a coloured pencil and applying it to paper may feel manageable, even in times of high stress. And often, once you get started, you start to feel calmer and more able to carry on (some people call this ‘reverse motivation’).
Colouring is a Way Into Creation
Art therapies are a regulated form of therapy to help you understand yourself better. Although colouring isn’t usually part of art therapy, creating your own art can be. And if you’re feeling nervous about getting started, colouring is a good first step. Some colouring books include sections you can fill in yourself to add to the picture. As you get more used to the feel of the pens and brushes and the idea of creating art, you may start to feel more comfortable creating your own pieces.
Finally, there can be a real feeling of pride and achievement when you complete one of these complicated and intricate drawings. You might even like to buy a book with inspirational quotes to colour in so you can hang them up and keep benefitting even after you put the pencils away.
With adult colouring books having gained such popularity, there are books available to suit every taste, from flowers to Harry Potter and even the Great British Bake Off! However, if you’re stuck with where to start, here are 5 of my favourites:
The Little Book of Calm Colouring: Portable Relaxation 
The Mindfulness Colouring Book: Anti-stress art therapy for busy people 
Enchanted Forest: An Inky Quest and Colouring Book 
Mandala Meditation Coloring Book (Serene Coloring) 
Lost Ocean: An Inky Adventure & Colouring Book Source: www.centreofexcellence.com
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