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Positive living Body Kids Nice words

Running Schedules For People on a Diet

Figuring out the perfect running schedule when dieting can be daunting even for dieting champions. Some people engage in either running or dieting for the purpose of weight loss, while others opt for a combination of dieting backed with an exercise regime of running through the week. Running is an ideal exercise that burns calories in lesser time compared to other exercise routines.

Finding a suitable running schedule when dieting requires careful consideration of all factors to ensure that you get maximum results. Take caution not to stretch yourself too thin as this may lead to dire consequences on your health. If you have been dieting for quite some time and feel the need to boost your weight loss efforts, speak to a dietician to figure out the best running schedule that works well for the type of diet you are following. Here are a few running programs you can try as you juggle work, school or taking care of the home.

Running Schedules For People on a Diet

1. Morning hours

run in the morning

When we are sleeping, the body hardly uses any calories obtained from dinner the night before. A morning run forces the body to use the stored fat for energy thus shedding a few pounds. Scheduling your running routine first thing in the morning is the surest way of keeping up your workout regimen. However, running in the morning may be challenging to your system as the body is not as warm as it would be later in the day.

Business executives who wish to supplement their dieting with running may find it difficult to carve out time from their demanding jobs. Try rising one hour earlier and run a couple of miles around the neighborhood before getting ready for work or preparing the kids for school.

You may be surprised to find a handful of neighbors who prefer to run before the sun comes up. Jogging at the crack of dawn is very refreshing as you get to enjoy the crisp, fresh air and before traffic builds up. Also, the noise levels are considerably low in the morning, and this gives you a moment of solitude as plan activities for the day.

2. Evening hours

evening running

If you negotiate a long commute to the city every morning, you may find it difficult to run before heading to work. Your priority is likely to be hitting the road before traffic builds up. If this is your reality, you may opt to plan your running activity after business hours.

An evening run has its perks; your body is warmer and hence you can operate at a faster pace after a short warm up session. Working after work accords you extra time for running as you are not rushing to beat deadlines.

According to the New York Times, seasoned athletes set records at races completed in the late afternoon or early evening. Take caution not to extend your routine too late as it may elevate your body temperature and thus have adverse effects on your sleep.

The National Sleep Foundation deduces that sleep deprivation hampers weight loss even with strict dieting.

Observe your diet during lunch to ensure that you have enough energy to carry through the evening jog. If you are low on energy, take a protein shake thirty minutes before running to allow your body ample time to digest and generate fuel.

Research shows that people who prefer to run in the evening stand the risk of missing their workout due to other demands of the day such as late working hours in the office.

Choosing to run after work requires discipline to resist distractions in the form of simple pleasures like happy hour with colleagues. If your workload forces you to work long hours, consider reporting an hour earlier to take a stab at your workload or work through lunch.

The latter option does not imply skipping lunch but rather cutting back on time spent in the break room with your colleagues. You can also bring packed lunch to avoid wasting time queuing at restaurants.

3. Lunch hour

lunch hour

If you are not a morning person and have difficulty maintaining a running schedule at dusk, you may decide to run during lunch hour. Careful, though, running at high noon is not conducive as temperatures can soar to high degrees. If you must run in the middle of the day, find a park with plenty of tree cover and run in the shade.

Conclusion

Regardless of the running schedule, your body will make the necessary adjustments to ensure a smooth workout. Be vigilant to stick to the program and sustain your diet in one stride.

Author Bio :

Jessica Natalie is a health and fitness lifestyle blogger who is passionate about running and wants to spread the love on her blog Cause I Love Running. You can find her on Twitter at @Jessica_loverun

Positive Words Research – Running Schedules For People on a Diet

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Body Kids Kind words Positive living Sleep

Eat These Foods For A Better Night’s Sleep

While most people are unable to sleep due to life stresses and deficiency of nutrients, for many others, it is because of the kind of food that they eat during the day and at dinner time. And so if you make the wrong meal choice you will have a hard time falling asleep. Lack of adequate rest is a precursor to severe physical and health implications such as weight gain and an increase in the likelihood of getting a stroke and high blood pressure.

However, the best news is that there are also some foods that can be very useful for sleep as they help you fall asleep fast and for long.

Here are six of the best foods for your sleep.

Eat These Foods For A Better Night’s Sleep

1. Turkey Sandwich

You will not have to buy a whole turkey to enjoy a good sandwich because most stores sell small size slices for sandwiches. Turkey is tasty, and you should not wait for Thanksgiving to enjoy it because you can use it to make a sleep-inducing sandwich. You should make the sandwich with whole-grain wheat bread because it contains magnesium and complex carbohydrates which are all beneficial for sleep. What makes turkey perfect for sleep is the fact that it contains a high concentration of tryptophan which is essential for sleep inducement.

2. Whole Grain Cereals and Milk

Healthy Food 2

A warm glass of milk is always perfect for sleep, and it has always been so, and this is why most mothers will have their kids take it before bedtime. But, you can make it even better by combining it with some whole grain cereals. Milk works a sleep aid because it contains magnesium, calcium, and tryptophan which helps in the conversion of the compound serotonin to melatonin. The cereals, on the other hand, have some calming carbohydrates, and a significant amount of magnesium and a bowl of them will make you feel sleepy. However, always go for those with low-sugar so as to prevent a spike in blood sugar level.

3. Tuna

Tuna is a tasty sea fish, and it is a staple food for many communities around the world. In case you do not like it or you only eat on rare occasions it is the high time to make it a regular part of your dinner. Tuna contains a high concentration of vitamin B6 which is one of the essential ingredients that the body requires to make the sleep inducing and regulating hormone melatonin. Halibut and salmon are also a great alternative to tuna for the few people that might not like its taste.

4. Cherries

It is hard to find a list of sleep aiding foods that does not include cherries. These small fruits are a super food for people with sleep issues such as insomnia. Cherries are among the few natural sources of melatonin and snacking on a handful of the fruit before bedtime is enough to ensure that you sleep well and for long. Cherry tart juice is also good, but make sure that you do not add in any refined sugar because this will affect the useful properties of the fruit.

5. Decaffeinated Herbal Tea

Tea - better sleep

Although some individuals might have varying opinions about herbal tea it sill qualifies as food. And so a cup of your favorite herbal tea before bed is an excellent idea and it will help you fall asleep fast. But, always ensure that you only go for something that is decaffeinated because caffeine is bad for sleep.

There are many herbals teas to choose from, but the best and also the most popular ones are passionflower, chamomile, and valerian. Most people love them because of their sedating and calming effect. It is also a good idea to add a spoon of honey to your cup of tea because it has tryptophan which will give you an extra dose of calmness.

6. Bananas

One or two bananas just before bedtime is a good idea and it helps to reduce the likelihood of staying awake for many hours due to lack of sleep. You can peel and eat the ripe bananas as they are or you can blend them with some milk to make a tasty bedtime smoothie. They contain both potassium and magnesium which means that they will help you sleep by relaxing your muscles. But, this fruit also contains tryptophan which is a vital precursor to melatonin and serotonin.

You do not have to spend long hours fantasizing or playing with your phone in bed just because you cannot fall asleep. There are many things that you can do to deal with your insomnia and eating the six foods above before bed is the perfect starting point.

Author Bio:

 Jane Collins is a blogger at g9sleeptight.com, a blog dedicated to helping people to have a healthy sleep. Follow Jane on Twitter: @g9sleeptight

Positive Words Research – Eat These Foods For A Better Night’s Sleep

Categories
Positive living Mental health Nice words Positive emotions Relationships

12 Signs You’re Doing Better Than You Think You Are

Don’t worry, you are doing better than you think you are!

It’s understandable to feel “stuck” when things didn’t turn out the way you expected or you don’t think you are supposed to be where you are now. Everything seems to be going wrong. You get depressed. You get discouraged. You raise existential questions, and although it can be a good thing because you will reach some realizations about what you can do to change the direction of your life, it is also very likely that you may fixate on what is missing.

Maybe it’s time to look around you and appreciate what you have, claim the power to change what you can, and see life as glass half-full. Here are 12 signs you are doing better than you think you are.

1. You have all the basic human needs.

According to Maslow’s hierarchy of needs, the very basics are the physiological needs: food, water, shelter, clothes, education, and sanitation. Now, look around you. If you have all these basic human needs, consider yourself blessed. You may not be rich enough to have a big house or have the abundance of food and clothing, but as long as you have a roof over your head, are able to eat whatever and whenever you like, and you have clothes to wear, your life is better than others’.

2. You value your relationships.

You have friends and family that support you in everything you do. You now understand that quality is more important than quantity. You learned to let go of toxic people in your life, and devote your time and effort to those who deserve it. You give them time, and treat them the way you wanted to be treated. You value their emotions and you don’t take them for granted.

3. You love unconditionally.

You are not the selfish person you were before. You know when to give and when to take. You love unconditionally without asking or expecting anything in return. That alone makes you a better person. You understand the differences and uniqueness of each individual, and you accept them.

4. You have goals and dreams.

It may seem like you’ve been trying your best to reach your dreams, but they are still far from happening. As long as you still have goals that you want to accomplish, and you don’t stop trying, you are still doing better than you think you are. You just have to be more patient, and eventually, you’ll get there. Pursue your passions and chase after your dreams.

5. You have a healthy dose of fear and the courage to face them.

A healthy dose of fear is good. It keeps people grounded and serves as practice for making sound decisions. Having the courage to face your fear and eventually defeat it is one of the characteristics of a mentally strong person. You don’t let fear hold you back, and you can make your way around it.

6. You are a changed person and you learned from your mistakes.

You do not let your past define you and you are not the same person you were before. You acknowledged and learned from your mistakes and you treat them as valuable lessons in life. They say experience is the best teacher and you definitely learned how to do things differently when you encounter the same issues next time.

7. You welcome challenges and seek opportunities.

You take on new challenges with enthusiasm and regard weaknesses as opportunities for self-improvement. You push yourself to your limits and discover something new about yourself. You realize how strong you have become. New opportunities excite you and you look forward to the future.

8. You can handle rejection well.

If you experience rejections in the past, chances are, you can better handle any rejections that may come your way. You don’t beat yourself up or base your self-worth on one incident. Instead, you can turn it into an opportunity for self-growth. You grow stronger with each rejection and you become better.

9. You were able to pull yourself up and bounce back from bad situations.

We all have problems; the only difference is how we solve them. They say it’s not how you fall, but how you get back up that counts. It is as simple as passing the most difficult subjects when you almost failed. That is already something to be proud of.  There is that rewarding feeling when you are able to overcome a huge obstacle in your life or get past something that seemed impossible at the time. If you do, give yourself a pat on the back because you have become a better person.

10. You don’t let yourself go and you prioritize your health.

You understand that health is the most important thing to prioritize in order for you to accomplish other things. Even if you are preoccupied with life, you don’t let yourself go. You take care of your physical appearance, you maintain your weight, and you try to live a healthy lifestyle. You know what to do when you don’t feel good or who to turn to when you need help to stop feeling bad.

11. You add value to the world by helping out other people.

Sometimes in order to feel blessed, we must first be a blessing to other people. You feel good when you are able to help people in need. You feel needed when your friends or family turn to you for help. You feel the joy when you are able to solve another person’s problem even as you contemplate yours. Sometimes, you might even feel that your struggles are nothing compared to theirs, which makes your problems would seem like a vacation to others. Simply being nice to people is already a big deal. You also know that empathy is a gift. You may not realize it because it may not seem much to you, but you are already making a difference in their lives.

12. You have a healthy mindset.

You are self-aware and positive. Although situations bring you down sometimes, you can still look back and laugh about it. You always try to strike a balance in all aspects of your life and you don’t let little things bother you. Your path may still be unclear, but you still move forward and make choices that benefit you. You understand that you cannot change the past, but you know you can change what happens from now on, as long as you take full responsibility for your life.

If you can relate to these, and realize that you have them in you, then you are doing better than you think you are. Do not get blindsided by the things that seem to be not working in your life and focus on those that do. You may not be happy with the way things are right now, but you still have the chance to change and have a brighter future.

Diana-Beyer

Author΄s bio: Diana Beyer is experienced, self-driven specialist and content writer at BestEssay.Education who is passionate about writing.

She is always seeking to discover new ways for personal and professional growth.

Categories
Positive thinking Mondays Motivational Blog Positive images

This Week’s Positive Word is NOTICE

This week’s positive word is

NOTICE

By Victoria J.Brown

www.victoria-brown.com

You may be thinking that this isn’t really a positive word … it’s just a word!

Well it depends how you look at the world, and if you were one of those people who did think, ‘Notice, is just a word,’ then please have a read of this post and really think about what you actually notice about you and the world around you.

Notice Picture 1

When you start noticing the world around you, you’ll notice how a word such as ‘notice’ can be very positive. How noticing life can be one of the most positive things you can do for yourself.

The world is a beautiful and wonderful place if you just stop for a second and notice it, you will see it too. We are often so focused on our ‘to-do list’ that we take for granted all the good that surrounds us, we become to expect rather than noticing.

The world is full of busy … busy people, busy lives … busy, busy, busy – especially at this time of the year! People don’t have time to stop and notice the world around them. There’s so much to do … but there is actually so much to see.

If you feel this sounds like you … have you noticed? Have you noticed how stressed you feel? Take 5 or 10 minutes out to just breathe! 5 or 10 minutes of your time will not damage you as much as not taking that time to breathe.

Breathe. Look around you. Listen. Use all your senses to notice your world. It’s wonderful to be here and alive, we must not take these days for granted.

 Be thankful always and take notice.

Notice Picture 3

Positive Words Research – This Week’s Positive Word is NOTICE

Categories
Body Kind words Positive living

10 Simple Ways for Rapid Fat Loss for the New Year

2017 is just around the corner, and who doesn’t want to get rid of that last piece of flab hanging near the belly just in time for the count down? Losing weight might not be easy, but there are things you can do to bring the onset of rapid fat loss just in time for the holidays, and without a lot of effort.

What most people need to understand is the fact that depriving our bodies of all the nutrition that it so obviously needs might not be the right way to reach the ‘ideal size’. And all of what you are trying to accomplish does not come with massive leaps towards weight loss, in fact, it’s actually the opposite. The only thing to remember is that baby steps can get you a lot closer to your ideal weight than anything else.

With that thought, learn about these simple ways to reach your weight goals so that your fancy old jeans can fit you just right, and just in time for the New Year.

1. A Pen is Mightier than a Sword

You know how we end up munching mindlessly till we realize that we’ve ruined all the work that was put into that tedious, gut-wrenching diet? Yeah, that’s the feeling. Writing down the amount and frequency of your portions can help you get the reality-check you so direly need. Keeping a food journal that tracks all the items you consume in a day can help you stay on track. Things like ‘I ate just 30 minutes ago’ can really help you realize whether you’re actually hungry, or just giving in to the cravings.

2. Skip, Jump, and Trot through the Commercials

Who doesn’t have a favorite TV show these days, and the best way to utilize all that sitting-around time during the commercial breaks is with a few lunges, or maybe even some skips. Anything that can get you to work up a little sweat as you wait for the mother of dragons to show up can amount to huge progress in the end. If you are going to have a 2 hour TV night in, might as well make it a productive one.

3. Limit Your Cravings for Fat

List down all your favorite high-fat and high-calorie foods and start planning a downshift. No kidding. Everyone likes candy, ice cream, potato chips, fries and cookies, but that doesn’t mean you have to survive on all of that. Try some healthy alternatives like sautéed vegetables or fresh fruits.

4. Add Tongkat Ali to Your Fitness Regime

It’s amazing what nature can do for rapid fat loss, but it’s sad that most of us barely ever find out about how we can use natural ingredients to accelerate the weight loss process. Malaysian Ginseng, or Tongkat Ali is a therapeutic herb which is often used to boost male testosterone levels, or as an aphrodisiac. The herb’s ability to act as herbal medicine is limitless, since it helps normalize the hormonal levels of the body, and keeps all your bodily functions in check. The result? A boosted metabolism that is more immune to weight gain, and a few extra pounds off the scale.

5. Add 5 Minutes to Your Daily Walk

You must indulge in some kind of strenuous physical activity for at least 30 minutes each day, but why stop there? Each time you are on your daily walk, resolute to contribute 5 extra minutes. This will help you burn 120 extra calories, and how can that ever be a bad thing?

6. Climb a Few More Flights

Stair climbing can do miracles for your weight loss, and a few extra flights of stairs can help you increase your stamina and decrease your waistline in no time. Climbing is a very effective way to target all the areas where fat generally accumulates, which makes it the easiest way to lose all that extra fat before the holidays.

7. Avoid Eating Out

The best way to cut down on calories and save thousands of dollars a year is to brown-bag it. Make your own lunches for work and try to eat in rather than giving in to the urge. Yes, that steak might look delicious now but once it is consumed and accumulated around your thighs, it isn’t so pretty anymore.

8. Don’t Juice ‘Em, Drink ‘Em!

Try skipping the juice and eat the whole fruit to get all that heart friendly fiber your system is craving for. Chewing food helps generate more saliva, which prepares your gut for digestion, while juices can be less filling, less satisfying, and can make you crave more. Try eating the apple instead of drinking it.

9. Support Goes a Long Way

Not one to exercise alone? No problem. Have a buddy to take along when you exercise. This can help you get the motivation you need to stay on track with your fitness regime, so get your friends involved and work out together.

10. Coffee, sure, but NO MILK & Sugar!

A regular cup of coffee carries a lot of calories, while on the contrary; black coffee can help you accelerate the fat-burning process. Ditch the sugar too, and turn the first drink of the day into a healthy one. Coffee with milk and sugar carries as many calories as a small dessert, while black coffee actually helps burn the extra calories your body is holding on to. Green tea aids weight loss and offers some great health benefits.

With only a few simple tricks, that dream of a perfect body can turn into a reality. So don’t think too much before starting off on the right track to get in shape for the New Year.

Positive Words Research – 10 Simple Ways for Rapid Fat Loss for the New Year

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Positive Words Dictionary Definition Good words Kind words Positive emotions Positive images Positive living Positive vocabulary Research on positive words

TRANSFIGURATION definition – meaning | Dictionary Positive Words

What is Transfiguration?

Definition and meaning of transfiguration:

~ a complete change of form or appearance into a more beautiful or spiritual state. ~

The above picture is created by Serenity from PositivelyPeacefulInspirations.

Serenity has written a poem for the word transfiguration that you can find at this link: Transfiguration Through the Tender Transparency of your Tears.

Positive Words Research – TRANSFIGURATION definition – meaning | Dictionary Positive Words

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Positive Words Dictionary Definition Good words Kind words Positive emotions Positive images Positive living Positive vocabulary Research on positive words

INEFFABILITY definition – meaning | Dictionary Positive Words

What is Ineffability?
Definition and meaning of ineffability:
~ Too great or extreme to be expressed or described in words. ~

The above picture is created by Serenity from PositivelyPeacefulInspirations.

Serenity has written a poem about the word ineffability. You can read it at this link: Expansive Ineffability.

Positive Words Research – INEFFABILITY definition – meaning | Dictionary Positive Words

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Definition Good words Kind words Positive emotions Positive images Positive living Positive vocabulary Positive Words Dictionary Research on positive words

HALCYON definition – meaning | Dictionary Positive Words

What is Halcyon? 

Definition and meaning of halcyon:

~ Denoting a period of time in the past that was idyllically happy and peaceful. ~

Halcyon 2

These inspiring pictures are made by Serenity from PositivelyPeacefulInspirations.

Serenity has also written a poem about what halcyon means. Find the poem at this link: Halcyon.

Positive Words Research – HALCYON definition – meaning | Dictionary Positive Words

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Positive living Mondays Motivational Blog Spirituality

This Week’s Positive Word is MAGIC

This week’s positive word is

MAGIC

Do you remember being a child and believing in magic?

Do you remember your imagination being stretched so far that anything was possible?

Do you remember that feeling?

As we become adults we are filled with norms and expectations of society that we feel we should adhere to. Unfortunately magic isn’t one of the norms. In adulthood, we describe events as coincidences. But what if you were to look deeper into these coincidences?

You know I like to give you little exercises, well take ten minutes (or longer if you can) to think about any ‘coincidences’ that have happened to you in previous years, incidents that have sent you down a particular route. Have a think about the reasons these incidents may have happened … did they lead to another event? Did they send you down a different path?

MAGIC PICTURE 2

Now think about the people you’ve met on your life journey. Have you ever thought about the people who have entered into your life? Some may have passed through for a sort while, while others have stayed by your side through thick and thin. Just because someone doesn’t stay in your life for a long period of time it doesn’t mean they weren’t meant to be there … totally the opposite, they were there for a reason. A magical reason to help you on your life journey.

Now take another ten minutes out to think about the people who have entered into your life. Think initially about those who have passed through, write down their names if you have time, then write a reason as to what you gained from that relationship, what lessons have been learned?

Now look at the people in your life, and write down those that are closest to you and think about the magic that surrounds your relationship with them. Write a paragraph on each person. Think about your magical relationships. How did you meet? What have you experienced together? How have you both supported each other? It’s a wonderful feeling to value the magic in a relationship. Was it a coincidence that you met?

Some people believe in logic, but those who believe in magic will experience are more fulfilling life, a life of limitless possibilities and opportunities. Once you believe in the magic, you carry that around inside of you, projecting it like a sparkling trail. An amazing feeling that you are being protected and there is a higher purpose. Our time here is magical, it should be our job to spread that magic wherever we go.

In the words of Roald Dahl …

MAGIC PICTURE 3

So start believing in magic and watch miracles happen. It’s actually very exciting when you realise that magic does exist, and by believing you can make it happen.

Believe in the magic and watch the magic happen

By Victoria J.Brown

www.victoria-brown.com

Positive Words Research – This Week’s Positive Word is MAGIC

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Positive living Criticism Love Positivity

Five Simple Techniques To Deal With Rejection

Marisa Peer shares with us 5 tips for dealing with rejection. Marisa tells us that it’s very easy not to let rejection in when you use the below five simple techniques to deal with rejection. She recommends that every time someone critics you or your activity to answer them in the next order:

  1. Thank you for sharing that.
  2. I actually missed that, would you say again?
  3. Oh sounds like you’re trying to make me feel really bad about myself.
  4. You know that’s not going to work because I’m not going to let that in, you can think what you like and saw what you like but I’m not going to let that in.
  5. Since we’re sharing did you know that critical people have the most criticism reserved for themselves? When you keep criticizing me you’re showing everyone here that you’re really dissatisfied with yourself and that’s a shame.

5 Tips To Help You Deal With Rejection | Marisa Peer