Body

4 Motivational Words to Inspire Your Fitness Journey Everyday

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Getting into shape is no small feat, and it’s natural to become discouraged or feel overwhelmed when you realize how much work lies ahead in your fitness workout. There are many different ways to start exercising and live a healthy lifestyle, but it also requires the right mindset to truly be beneficial – words to inspire your fitness journey. To support you as you embark on this new fitness journey, we’ve put together some motivational sayings and positive words to keep you feeling enthusiastic about fitness.

A gentle Reminder is you should always consult with your primary care doctor before taking up any new fitness regimes. Although it’s safe for those with no pre-existing conditions to start light exercise, like daily walks and Pilates, on their own, you should get a full physical before you take on anything more intensive, like a body bootcamp program.

Motivational Words to Inspire Your Fitness Journey

1. Fitness Is Not Just About the Body

When you think of exercise, you likely think about your body and how working out can help change your physique. But fitness is a new lifestyle choice that impacts far more than your weight and muscle mass. Fitness is also about your mental and emotional wellbeing. If you start to feel discouraged about your physical progress, remember that exercise is always beneficial for your mind, too.

2. All Forms of Exercise Are Valid

With so many fitness influencers on social media, you might feel like your own routine or preferred exercises don’t measure up to the masses. While some people might like to flex about their training, you can keep things low-key and still benefit just as much as they do. An ebike, which eliminates the need to pedal, can help you lose weight. They’re excellent choices for seniors and people with limited mobility who might enjoy cycling but don’t have the stamina or muscle strength to power a traditional bike. No form of exercise is unhelpful. Rather than worrying about impressing anyone, focus on how your fitness activities make you feel. You should always walk away with a sense of accomplishment and happiness you did something good for yourself.

3. Food Doesn’t Have Control, You Do

One of the hardest parts of nutrition is feeling like food is still something you can enjoy without any serious restrictions. Plenty of beginners adopt a moral judgement toward food, and many fad diets have done the same. There’s no need to demonize carbs or act like you’ve committed a felony because you ate something with artificial sugar in it, instead you should focus on being more mindful of what you consume, how much you eat and make eating healthy an adventure. Rather than thinking about what food you can’t have, seek out new recipes and experiences. There are so many ways to turn even a plate of fresh vegetables into a satisfying meal.

4. Fitness Isn’t a One-Time Deal

You don’t lose 100 pounds and quit exercising for the rest of your life. Getting into shape should really be about living in shape. There are many ways to do this, and your preferences will likely evolve as you discover different activities and build greater flexibility and endurance. What truly matters is that you are always committed to getting ample exercise, eating well and looking after your body and mind.

Motivational Words to Inspire Your Fitness Journey

A fitness journey takes a lot of commitment, courage, dedication, optimism, and also hard work. It is not easy, but the benefits are immense. Keeping you motivated during this period of time is kind of essential. Have you enjoyed and found useful this article about motivational words to inspire you in your fitness journey? If yes comment below with ideas about how to keep you motivated when you embark on a fitness journey.

Simple Strategies to Control Performance Nerves and Anxiety

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Sweaty palms, anxious jitters, a racing heartbeat – we’ve all been there. Pre-performance nerves are seemingly universal to the human species. If you dread the thought of presenting in front of a large group of people or fear failure in any performance-related activity, you’re not alone. Although the physiological responses of our bodies may be difficult to completely control, there are undoubtedly some practical ways you can start to improve how you respond to and cope with performance stressors, nerves, and anxiety. Let’s take a look at just a few of these helpful tips.

Be well-prepared

Confronting a stressful situation head-on is already hard enough but doing so while underprepared is much worse. Think about a time when you’ve begun something challenging without putting in the prep-work it required beforehand. There’s a high chance your performance wasn’t as successful as it could have been because you were ill-equipped for the task. The expression “practice makes perfect” is so overused for a reason – it really works. Human beings are less likely to feel mass amounts of nerves and anxiety if they are prepped, rehearsed, and organized.

Just consider how people with potentially adrenaline-inducing jobs handle their performances. Professional rock climbers and poker players both agree that working through the fear is possible by practicing over and over again, and that level of preparation is directly linked to the level of emotional energy necessary in order to perform well. Listen to the experts if you are skeptical: being prepared will not fail you. One of the most helpful strategies for calming performance-related stress is to acquire confidence in your ability to succeed. This self-assurance is best attained from knowing deep down that you have prepared as best you can.

Control Performance Nerves and Anxiety

Concerts, sporting events, university presentations, and adrenaline-inducing activities are all examples of situations that often produce nerves in their participants

Find ways to relax daily

Most people say that reacting calmly in the exact moment of an anxious experience is extremely difficult. While preparation helps dramatically, sometimes the body cannot help but feel the physical weight of stress. However, training the mind through daily practices of relaxation can provide you with the necessary tools to tackle these situations differently when in the thick of them.

Whether it’s through meditation or yoga, practice taking control of your breath at least once a day. Concentrate on every sensation in your body and let wandering thoughts enter freely, but without giving them the power to distract you from the moment. Find the right meditation technique for you and commit to practicing it consistently over a long-term period of time. While it may seem futile at first, you will begin to notice how your first reactions in moments of stress are more contained and calmer than in the beginning.

Studies show that daily meditation practices often see positive results in as short a time as three weeks

Be kind to yourself

When it comes to anxiety, our biggest enemy is often ourselves. Negative self-talk leading up to or during an important event can be cause for an emotional breakdown. Rather than focusing on the negative, the words we speak to ourselves should be kind, encouraging, loving, and true. Even if performance does not produce the result you were hoping for, it doesn’t mean you are the embodiment of failure. Speak to yourself the way you would like to be spoken to, however silly that may sound. Adopting a few positive affirmations that you can repeat to yourself in the midst of an anxiety-inducing situation can help you to remember what is true and what is not.

Another huge part of caring for yourself means filling your body with the right nutrients it needs to be happy. Combining daily exercise with healthy eating habits is a foolproof recipe for success. The truth is this: being kind to yourself is a multifaceted job that takes awareness, commitment, and practice. But, ironically, if you truly want to grab a hold of your anxiety and have the power to respond to any stressful situation with ease, the most transformational changes may begin with you.   

Healing Crystals 101: Finding the Right One for You Today

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Little do people know that nowadays contemporary medicine has pushed its way forward and brought alternative and complementary healing treatments closer to humankind. Amongst acupuncture, herbs, and other nature-inspired ways, the most notorious way might be through precious healing stones. These flabbergasting gems have a lot to offer, but the greatest benefit of them might be their unique ability to mindfully affect our body, mind, and soul. So, if you’re still wondering what exactly are they meant to do, and which one would suit you the best, here is a thorough guide that will help you comprehend their allure.

Healing crystals uplift your mood

It is essential to know that healing crystals cannot do wonders, but they can give you some unknotted energy that can utterly revive your spirit. Crystals like selenite help uplift your mood after being surrounded by an abundance of blood-sucking nagging people. By carrying some of the healing crystals either in your pocket, wallet, or around your neck, your new energy can easily fight off the energy of those seemingly anxious and negative individuals. Blue lace agate crystal can also uplift your spirit and fill you up with serene energy.

Healing stones help restore love and harmony

Most rock crystals have the genuine ability to activate the heart chakra, which means filling your body with life, love and tenderness. We all know that love and compassion are some of the biggest healing elements when you feel disappointed or let down. Rose quartz crystal, for instance, symbolizes love, calmness, and trust in oneself, just as the color suggests. Hence, if you were to try healing with rose quartz crystal your body will recharge with vibrating and loving energy, just as if you were meditating for hours. You can wear this gorgeous gem either like a ring or a pendant. 

Healing crystals reawaken your energy

When we feel down and overwhelmed, there is no need to resort to any modern medicines, but on the contrary, turn to healing crystals. Tiger’s eye crystal is known for its ability to help get rid of negativity, fear, and nervousness out of your system. Besides Tiger’s eye, there is citrine that encourages motivation, optimism, and warmth, and at the same time, helps boost creativity and energy. Only, try to keep your crystals closely by your side so you can maximally feel its energy.

Healing crystals have protective properties

Precious stones can also act as protective healers as they shield you from negativity and the world’s bad influences. Obsidian is one of the protective crystals that can keep you safe from any physical or emotional injuries. Plus, if you happen to have problems with digestion and detoxification, obsidian can help you ease up the pain. Simultaneously, amethyst is equally protective and purifying. This magnificent stone promotes sobriety and helps boost clarity. If you have any issues with lack of sleep or stress, wearing or carrying amethyst will help you relieve insomnia, pain, and keep your body and mind from other negative elements.

Healing crystals restore wisdom and vitality

If you are looking for a magic aid that will help you find inner peace, revamp your vitality levels, and encourage patience and sanity, go for sapphire, bloodstone, or ruby. Ruby triggers sensuality and enhances your intellect and self-awareness. Likewise, bloodstone can help you advance your circulation and help you push out the faulty feelings of irritability and impatience. While sapphire eases depression and attracts wisdom.

Finding the right healing crystal for you might seem like a difficult task but not an impossible one. Once you touch or sense its powers while just holding it, you might immediately recognize which one suits you the best.

Healing Crystals

How To Transport Your Electric Bike Ideas and Tips To Enjoy

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Your electric bike is an excellent way to commute around your neighborhood. Once you’re ready to venture out and try out bike trails further from home, you need a convenient way to transport your bike. Find out how to properly travel with electric bikes for men and women. Follow these steps to avoid any accidents on the way and to keep your investment safe.

Pick Up a Car Rack

First, you’re going to need a car rack. Check the weight rating of your rack, as electric bikes are heavier than traditional ones. You may not be able to transport multiple electric bicycles without a specialized bike rack. While convenient to ride, these bikes are typically 20 to 40 pounds heavier than a standard bicycle.

Consider ordering a rack online from your electric bicycle manufacturer to be sure it will work with your two-wheeled ride. Car racks come in three basic types:

  • Roof rack
  • Trunk rack
  • Hitch rack

A roof rack isn’t recommended due to the weight of your electric bike. Most of these bicycles weigh over 50 pounds, making it strenuous or even dangerous to attempt to lift over your head. As long as you verify the weight rating, both trunk and hitch racks can work well with your bicycle.

Even if you can safely lift a bicycle on your roof rack, your rack may not support the weight of your electric bicycle. A trailer is another option for transporting your bike, but this can be larger than necessary. The right trunk or hitch track gives you the convenience you need to find a trailhead in a new city or state for an unforgettable adventure.

Remove Your Electric Bike Battery

Once you find the right rack, it’s time to store your bike. Most electric bicycles have removable batteries, so consider removing yours before placing it on the rack. This will save you several pounds and help reduce the load on your rack. Place your battery safely inside your vehicle before lifting and placing your bike on the rack.

Before you store your battery, be sure it’s fully charged. Check the temperature of your vehicle. Extreme hot and cold temperatures may affect your battery, so keep it inside your home until you’re ready to hit the road.

Double-check all the straps and other restraints on your rack. There’s nothing worse than a loose electric bicycle falling out of your car rack as you cruise to the next trailhead. Proper security features help you enjoy a hassle-free ride to your destination. A bike lock gives you peace of mind as you travel on a road trip to a backcountry trail or new city bicycle path with your electric bike.

Prepare for Your Next Electric Bike Adventure

A modern electric bicycle gives you the freedom to cruise confidently on long trails all across the country. Prepare to adventure down a new trail or city path with your favorite mens or womens electric bike. Prepare to transport it safely using these steps and don’t forget to charge up your battery for hours of exploration and adventure.

Positive Words Research – How To Transport Your Electric Bike

Parkour Playgrounds For Safe Extreme Teenagers Tips

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Parents often feel insecure let the children play parkour games. It’s challenging for kids and risky at the same time. Injuries are common though the death rate is statistically very low. Making outdoor sports equipment safe for extreme teen can make the area risk-free and engaging. Ordinary parkour playgrounds have workout tools like pull-up bar, climber, gymnastic structures, and many more. Safe equipment makes the playground safe.

Now, the question arises, is the ordinary playground safety measures enough for extreme teens? No, Parkour playgrounds should have few more issues to cover. According to the European security standard, the design of equipment need to pass all factors for the practice and development of the principle of parkour.

Parkour games encourage teens from all levels, revealing an individual’s physical as well as mental limits. This type of sports is considered as a method of training for making the body and mind function. Moreover, parkour sports develop liberty and adaptive ability in any circumstance. The sports focus to develop effective qualities like determination, self-discipline, confidence and self-reliance from the core of the soul.

Parkour playgrounds

European Standard doesn’t allow anyone under 8 years old participating in any parkour sports.  This limitation is to protect from being hazard that they might be unable to foresee. Especially, when using the equipment in a manner that can be anticipated.

Making a parkour playground safe for the teenagers, equipment are required to specify the height, flow, location, including other facilities. These are applicable for the installation and maintenance of a playground.

Before parkour activity, proper training is a must. Most of the accident occurs due to the lack of proper training. Under the guidance of a trainer, teenagers can fully engage in parkour playground. The following skills are required to perform parkour.

Landing is the basic of the play. First focus of parkour training is a smooth landing that saves from being injured. It is one of the most difficult skills that requires serious focus on the body. The best advice is to make quite landing. The less noise you make is the less fraction is happening among your body parts and the surface. When your body lands quietly, that means you have optimized the fraction and absorbed many effects silently.

Taking off is not less important than landing. It’s a must for a successful landing. Before taking off to another milestone, you need to take some quick decision about the distance, height and the surface. As it is the fast and flexible movement-related sports, any unconscious decision may cause serious injury.

Besides, falling technique is another factor to learn for safe parkour games. There are multiple ways of falling and you need to learn those to show your skill. Falling techniques make the difference between two parkour sportsman. Techniques defer from place to place and often you may need to improvise yourself for your safety according to the circumstance.

Parkour playgrounds

Moreover, time and distance management is the key to your hazard-free parkour activity. Your need to calculate the distance properly and arrange the actions of taking off for a safe landing. The best way to avoid injuries is the conditioning a sudden fall or any unwanted landing. Conditioning allows to survive sudden fall and make flexible to handing.

Furthermore, you need to careful to avoid environmental dangers. The best way to avoid environmental danger is to practice more and more. Practicing in a softer place like sand or grass is required for safe parkour playing. When you take your skills outside be sure that the weather is good to perform. Playground itself should be risk-free and lot of practice is needed before featuring your skill.

Parkour is not intended in any way to be dangerous but injuries happen due to many reasons. Before moving to bigger stapes, you should practice the basic moves on ground. Often people get interested in parkour because what they have seen YouTube. But, they forget to remember the thousand hours of practice before the video was filmed.

Finally, if something looks SCARY, don’t do this. Use your common sense and this is not about to overcome your fear but to aware yourself. Don’t do what you are planning to do if you don’t feel confident enough.

Positive Words Research – Parkour Playgrounds For Safe Extreme Teenagers

How Positivity Can Help in Recovering from Addiction Relapse

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Your attitude will make a big difference in how you navigate the ups and downs of addiction recovery. A positive, can-do attitude can get you over the difficult times ahead. It can help you cope with the negative emotions and situations that can lead to relapse. If you fall – and this is common – a positive attitude can help you get back on your feet.

Understanding Triggers that Can Lead to Addiction Relapse

When you’re combating addiction, you’re bound to face triggers that can lead to setbacks in your recovery. You may meet people or visit places that remind you of your addiction, tempting you to relive those days. Stressful situations in life can lead to emotional upheaval and a weakening of your resolve to keep fighting. Stress can put you on a downward spiral, making you more susceptible to negative emotions such as anger, anxiety, and depression – all of which can lead to relapse.

Overconfidence, social isolation, complacency, loneliness, and reminiscing are additional triggers that pose a risk of relapse in addiction recovery. By recognizing your triggers, you can take measures to avoid them in order to avoid relapse.

When triggers overwhelm you, consider seeking help and support from loved ones or medical professionals from substance abuse facilities in your local area. Temptation is normal during recovery. A positive attitude can keep you from succumbing to temptation so you can stay on track in reaching your recovery goals.

The Benefits of Positive Thinking in Recovery

Positivity can be an invaluable tool to help you succeed in recovery. The benefits of a positive, can-do attitude are boundless when it comes to overcoming setbacks to your recovery. Here’s how staying positive helps in addiction recovery:

Combats negativity – A positive mindset can help you cope with the negative feelings that relapse can bring. It keeps you from succumbing to stress, anxiety, and depression so you can get back on track with your recovery. A positive attitude can keep you moving forward when your emotions aren’t cooperating.

Increases self-efficacy – Positivity increases self-efficacy to give you greater hope that you can reach your recovery goals, even when you relapse. The more you believe in yourself, the greater your chances of succeeding in recovery and in life.

Improves health – A positive attitude can help improve your physical health and well-being. Positivity can help you combat illness to stay healthy. If you’re sick, positivity can help you recover quicker. Good health can make it easier for you to stick with your recovery.

Motivates you to succeed – There’s nothing like a positive mindset to help motivate you and others to succeed. You can be a tremendous influence in the lives of others by projecting a positive, can-do attitude. It’s especially important to stay positive after a setback or relapse in your recovery journey.

The Dangers of Negative Thinking

Negative thinking, sometimes known as stinking thinking, can threaten your recovery and general outlook. Stinking thinking consists of negative thoughts and feelings such as pessimism, cynicism, resentment, and bitterness over the past. Left unchecked, negativity can suck the joy out of your life, leaving you without hope for the future.

Stinking thinking is dangerous for you and those around you, as it can pull your peers down as well. If you find yourself in a negative spiral, cognitive behavioral therapy may be able to help. Through cognitive behavioral therapy, you can learn how to break negative thinking habits and develop positive thinking skills that will help you cope with the difficulties of recovery.

Ways to Maintain a Positive Mindset

Staying positive isn’t easy, especially when you’re healing from an addiction. You will have ups and downs on your recovery journey. On bad days, you may be tempted to give up altogether.

Maintaining a positive attitude, however, is essential to a successful recovery and a brighter future. A positive outlook will give you greater purpose and meaning to your life.

Here are a few ways to maintain a positive outlook when the going gets rough:

Meditate: Take time to meditate daily for peace and relaxation. Meditation can help calm your mind and spirit when stressful situations arise. When meditating, make an effort to think about the present, not your past. Consider the wonderful benefits you’re receiving from your new substance-free life.

Own your life: Own your life by taking responsibility for past mistakes and striving to create a better future. Your determination to better your situation can help propel you forward into accomplishing your goals.

Surround yourself with supportive people: Welcome the help and support of family, friends, and colleagues who want to see you succeed in your recovery. Avoid toxic influences whenever possible. If you need additional help, seek professional recovery services or join a local support group.

Practice self-care: Eat right, exercise daily, and get the rest you need to stay in good health. Good health can improve your mood and outlook on life. Treat yourself by participating in activities you enjoy. Take up new hobbies and interests that challenge your creativity. Read, listen to, or watch inspirational material that keeps you motivated and inspired to reach your goals.

Give back to your community: If you have extra time on your hands, consider volunteering to help others in need. Look for causes you believe in and causes where you enjoy giving your time and effort. Volunteering can boost your confidence and self-esteem as you do your part to help improve the lives of others.

Set recovery goals: Set short- and long-term goals for your recovery to challenge you to keep making progress. Celebrate every goal you achieve knowing that it brings you one step closer to freedom from addiction.

Keep a gratitude journal: Remind yourself constantly of the good in your life by writing down positive things that occur during the course of the day. Journaling can help keep life in perspective when difficulties arise so you’re not tempted to quit making progress.

All this is to say that positivity can be a valuable asset when you’re traveling down the road of addiction recovery.

Sources

shatterproof.org – The Reality of Relapse

inpathybulletin.com – The Power of Positive Thinking in Addiction Recovery

brainline.org – How to Clean Up Stinking Thinking and Cope Better

ncbi.nlm.nih.gov – Relapse Prevention and the Five Rules of Recovery

sobercollege.com – 10 Tips for Staying Positive in Early Recovery

How Positivity Can Help in Recovering

5 Benefits of Office Chairs You Shouldn’t Miss Today

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Designed to suit your comfort level, ergonomic office chairs are a blessing. They are an amazing seating arrangement that uplifts the mood of every employee by allowing them to sit comfortably. A well-padded swivelled office chair is extremely necessary, especially if you have to work for long office hours. Of course, buying the best office chair comes at a good price, but the investment is completely worth it. We have enlisted 5 benefits which completely justify buying the best office chairs at your workplace.

Provides maximum comfort

The best part about these ergonomically designed office chairs is that they can be customised according to peoples’ choices. Everything, including the height, the back support, armrest, and depth can be adjusted according to one’s convenience. Not only that, but the soft fabric material and the thick padding also provide the utmost support to the person sitting. These chairs allow people to sit comfortably in a relaxed manner. 

Enhanced productivity and quality of work

Because these ergonomically designed office chairs allow employees to sit comfortably, without straining their spine or neck or arms, they can concentrate on their work for long hours. As a result, it increases their productivity. Not only that, but they can also work comfortably which improves the quality of work they deliver. Go ahead and rent office chairs in Pune and let your enterprise experience the optimum performance of your employees. 

Cost-saving

Investing in an ergonomically designed office chair is costly, but they are equally efficient and durable. Hence, you don’t have to replace your office chairs after every few months. These well-designed office chairs are rewarding in the long run. Also, these chairs provide you with your much needed back support so you don’t develop health issues like musculoskeletal disorders. Thus, buying ergonomic office chairs saves your losses in various ways and helps you maximize your company’s work efficiency. 

Enhanced employee engagement

Your employees would be left with very little to complain about when they have a comfortable working space. That’s the best part of these office chairs. They provide your employees with maximum comfort, leaving them satisfied. This also helps you to maintain a good boss-worker relationship. Not only that, but satisfied workers would also give their best to take the company forward. As a result, you would notice your employees attending office daily and giving attention to every detail and objective. 

Health benefits 

Well designed ergonomic office chairs ensure a healthy working environment in your office. Since they are adjustable in a lot of ways, they prevent employees from suffering from back problems. They give proper support to your spinal curve, thus preventing the chances of suffering from lower back pain. They also alleviate your neck and shoulder strains and allows your arms to relax. These chairs are known to enhance blood circulation, thus keeping physical and mental fatigue away.

In short, ergonomic office chairs are effective, efficient, and productive. You can buy your office chair along with a well-designed study table. Consider to rent study table in Pune from a reputed store. The product is available at affordable prices. So what are you waiting for? Grab the best office chairs and study tables at discounted prices and improve the work experience of your employees!

Positive Words Research – 5 Benefits of Office Chairs You Shouldn’t Miss

Office Chairs

Best 5 Positive Habits for Healthy Living and Wellbeing

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The saying goes, “old habits die hard!” What if you develop these positive habits and let them be your lifestyle? Imagine they will stick to you and become your lifestyle other than getting clued on destructive bad habits. Healthy living is what everyone anticipates and it’s not always a walk in the park. It needs some discipline and determination to achieve. In this article, you are going to learn some of the positive habits that will help you develop a healthy lifestyle, and these habits include:

Eating Balanced Diet

You cannot live a positive life when you are battling with diet issues. Healthy diet is necessary for healthy body, healthy mind, and for positive growth. Eating quite a wide variety of foods but in their right proportions, and also taking the right amount of drinks will not just give you a healthy body but also gives the best feeling.

Always ensure that you have taken the right foods that contain carbohydrates, proteins, fats and oils, vitamins, and other essential minerals in their right proportions. Fruits, bananas, honey, vegetables, sugarcanes, and sweet potatoes among other foods are some of the examples of healthy food varieties that you should always consider in your diet.

Quitting smoking

One of the truths about smoking is that it increases the risk of contracting chronic diseases, and even lung cancer. This habit is, therefore, something to deal with if you have been addicted to it. You cannot live a positive life regardless of the number of times that you try if you are still enslaved into smoking. It is important that you consider smoking as a negative habit then do away with it.

Exercising

There are numerous benefits that come with exercising. If you want to reap these benefits, you need to develop a routine and make it a lifestyle. Some of the few benefits that you will find when you adapt to this routine include the following:

  • It helps on controlling your body weight.
  • It improves your mood and mental health.
  • It helps reduce the risk of heart diseases.
  • helps strengthen your muscles and bones.
  • Enhances your sleep.
  • Helps the body in managing insulin and blood sugar levels.

Therefore, you need a routine to make this a habit so that you can reap all these benefits for a healthy living. You can start this by enrolling for gym classes, or do it at home where you can.

Sleeping at the right time

Healthy adults need between 7 to 9 hours of sleep in order to function properly. That is according to studies that have been done by various scholars and doctors. To remain productive, you need to develop a habit of going to bed at the right time, and also waking up at the right time each day. Apart from going to bed at the right time, you also need to ensure that you have got the right bedroom environment, good blankets, clean air to breathe, and a positive mind for you to fall asleep fast whenever you go to bed.

Completing your daily chores

When you complete your chores at the right time, you get a nice feeling and fulfillment. In this regard, you need to develop a schedule, and a habit to ensure that you have completed your daily household chores at the right time. Whether its cleaning your utensils, cleaning your house, or any other task, it is always important to accomplish them at the right time.

Getting chores done at the right time will not only make you feel good but also will keep you organized and productive each day. Don’t procrastinate on small tasks since it will pile up to ruin your schedule, and probably your day.

Keeping these habits and implementing them will definitely yield the results that you need for healthy living each day. If you have been into other habits that have affected your life negatively, you need to adopt these wonderful insights, and for sure, you will reap the results that you want for your positive health.

Author – Korir Shadrack.

Korir Shadrack is an entrepreneur and a freelancer passionate about things that bring positive impact in the society. I have been in the freelancing industry as a writer for about 5 years and it is a great honor that you gain some few insights from my writings.

Positive Words Research – 5 Positive Habits for Healthy Living

Habits to healthy living

7 Tricks to Fall Asleep Quickly You’d Wish You’d Known Sooner

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Can’t doze off at night? Does everyone else fall asleep before you, while you need hours to relax and get a shut-eye? You are not the only one. If you don’t want sleep deprivation to take a toll on your health, you should act now. Here are a couple of tips that can help to fall asleep quickly.

1.   Re-plan Your Daily Schedule

The current pandemic has turned our daily schedule upside down. All the plans that you had, like going to the gym and eating healthy meals, are now going down the drain. The lockdown has left us craving fast foods and exercising less. We are also sleeping more and going to bed late.

But, if you want to sleep better, you need to get your daily schedule back on track. Experts believe our body needs a routine. It’s healthy for the system and allows us to control the way we spend our time. To do that, you will need to:

  • Set a bedtime, including waking and sleeping hours.
  • Leave around 15min to 20min a day for a break.
  • Do physical activity.
  • Get enough sunlight in the morning to reset the circadian rhythms.

With these tricks, you can return your sleeping in no-time.

2.   Avoid Caffeine Before Bed

Caffeine is a strong stimulant that can interfere with the nervous system. Drinking caffeinated drinks can give you a quick energy boost in the morning, but at night, they can keep you awake.

According to the Journal of Clinical Sleep Medicine, taking caffeine even 6 hours before bed can reduce sleep by over 1 hour. When calculated on a long term basis, this is a massive sleep loss issue.

If you are too used to taking this stimulant and you forget to have it before bed, it’s possible to experience withdrawal. This can lead to restless sleep. If you want the sleeplessness to dissipate, try to limit caffeine consumption so that the body will learn to overcome the dependency.

3.   Stay Away from Alcohol

Alcohol creates a sedative effect. It reduces brain function and activity. When we are drunk, the alcohol will feel like it’s inducing sleep. But, when the effects dissipate, and the body flushes out the toxins, that’s when we start feeling the after-effects.

People who’ve consumed a lot are prone to nausea and vomiting. The headaches and stomach pain can interfere with sleep and wake us up in the middle of the night. This will immediately interrupt the sleeping pattern and make the brain feel more alert and on edge.

4.   Keep the Naps to a Minimum

Deep sleep is healthy sleep. If you want to feel rested, you have to sleep over 7 hours a day. But, one of the most common mistakes people do is taking long or multiple naps. Unfortunately, they are doing us more harm than good.

It’s a good idea to doze off for a maximum of 30 min. But, anything longer than that is not healthy. With long naps, you are tricking the body into thinking it’s well-rested, when in fact, it needs more rest than you realize. That’s why a short nap will do the trick.

5.   Get Rid of the Distractions

Is there anything in the room that keeps you awake? Like the phone, computer or TV? Electronics will be your worst enemy. What you want is to remove the distractions and focus only on sleep. Once you do that, the body will be able to relax better.

6.   Prepare the Environment

Do you prefer dark or lightroom? Would you like some peace and quiet? Or you want a memory foam bed that is suitable for you. Whether it is the lighting, music or mattress, the key is to allow the body to relax. By changing the environment and readjusting it to your personal needs, you will doze off quicker than you realize.

7.   Cut Back on Fluids Before Bed

The more you drink, the more you will need to go to the bathroom. This will be a real problem at night. Drinking water during the day is an excellent thing. However, if you drink a lot before bed, you will need to urinate more often. This will make falling asleep difficult and draining.

Conclusion

Our body can’t work properly without a good night’s rest. But, if you manage to revamp your daily schedule and put some effort into it, you will immediately figure out the best approach to solve the problem. Give these options a try and tell us what you think. Share your experience in the comments below.

7 Tips to Have a Healthy Sleep

Self-Esteem: 4 Ways to be More Confident in Yourself Today

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Having confidence is important in helping you feel better about various aspects of your life. Maybe you want to be more confident in your professional life, crush goals, and get a promotion. Or maybe, you want to boost your self-esteem and see yourself in a more positive light. Either way, taking the steps to better yourself and build confidence can go hand-in-hand, and lucky for you, it doesn’t have to be difficult.

Here are four steps to build your self-confidence: 

1. Practice Positive Self Affirmations

Have you ever been in a situation where you’ve given yourself a pep talk in preparation for what’s to come? These pep talks, also known as self-affirmations, can be a great way to boost your confidence. They’re good for building confidence due to the fact that they get your head into a positive mindset. Additionally, studies have shown that practicing positive affirmations can ultimately reduce health deteriorating stress. By practicing self-affirmations often, you will begin to believe them, leading to the ability to make positive changes in your life.

To get you started, here are a few powerful affirmations that can help guide you on your journey to confidence:

  • I am my best source of motivation.
  • There is no obstacle that I can’t overcome.
  • Challenges are opportunities to learn and grow.
  • I am the best at what I do.
  • I am self-reliant, creative, and persistent in whatever I do.

If you need more suggestions on affirmations, you can say to yourself, don’t be afraid to create your own! You can also find plenty of positive words for any occasion, such as this one here. 

2. Implement a Self-care Routine

Self-care is essential to feel like your best self and can directly influence your confidence. There are many elements of what a self-care routine can look like, but the best part is that it’ll be unique to you. Be sure to incorporate activities that not only help you relax but also benefit you in other ways.

For example, ever heard the saying, “look good, feel good?” There may be some truth behind it! Taking the time to craft a skincare regimen can be just what you and your body needs. Your skin is the body’s outermost layer of protection, so it’s important to give it some TLC in return. If you’re troubled by skin concerns—such as acne—there are specific products and ingredients you should consider implementing into your routine. An acne cream with active ingredients such as tretinoin and niacinamide will be beneficial in clearing your skin as these ingredients not only work to combat blemishes and reduce the appearance of dark spots but also improve both the tone and texture of your skin.

Setting this time aside for yourself each morning and night will leave your skin glowing and your confidence increasing. Of course, a skincare routine isn’t the only way to practice some self-care. Other activities to try are reading, picking up a new hobby, or even getting some fresh air. Giving yourself quality time to nourish your body and relax will reflect in your day-to-day mood and overall confidence. 

3. Change Your Habits To Be More Confident

Changing some of your daily habits in both of your personal and professional life can help transform the way you feel. Maybe you find that you’re the type of person that hates to ask for help. Most of the time, we fear asking for help because we feel as though we’re supposed to have all of the answers and do not want to come off as weak or unknowledgeable. Interestingly enough, some of the most confident people are the ones who take the initiative to ask for help when they need it.

Another habit to be more aware of is your posture. While this may not be something you actively think about in your daily life, it can affect you more than you think. According to research completed by Amy Cuddy, your body language can directly change the chemistry in your brain. To practice better posture, consider power poses that open your body up instead of closing it. Improving your posture comes with a handful of benefits in addition to boosting your confidence, helping you in more ways than one!

Next, aim to strengthen your willpower. To do so, transform your thoughts into something more positive. For instance, flood your mind with thoughts of how much you want something, why you want it, how you’re going to get it, and what will happen once you achieve your goal. Focusing on your goals with a positive mindset and paired with your self-affirmations, you will be sure to help you build the confidence you need to achieve them. 

4. Learn Something New

Allowing yourself to learn a new skill or hobby can be just what you need to improve the way you view yourself—even if it means putting yourself into an uncomfortable situation. Working on something simple such as your communication or social skills can transform the way you view yourself. While, of course, self-confidence doesn’t directly make you better at what you do, it does prime you to take the steps and risks needed to achieve your goals. New skills can help guide you through conversation better, participate in knowledge transfer, and even make you a go-to person for a specific topic at hand. Ultimately, however you decide to begin your self-confidence journey is up to you, but a great place to start is with these four steps.

Self esteem