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Intermittent Fasting Weight Loss Plan : A Complete Guide

August 4, 2018 by Power of Positivity

There are times in life when conventional wisdom goes out the window. For many years now, dieticians have advised us to have six small meals a day and, of course, start off with a hearty breakfast. After all, Tony the Tiger, Toucan Sam, and the Trix rabbit can’t be all wrong, right? Many dieticians now feel they are wrong. Individuals are now embracing the ancient ritual of intermittent fasting. It’s ancient because it has been practiced throughout most of human history but secret because, until lately it has been practically forgotten.

Many people are now rediscovering this ancient practice and realizing it can carry huge benefits if done right. Some of these would include increased energy, weight loss, reversal of type 2 diabetes, and many other vital changes in your life. Top this off with saving time and money, and you have a winning combination.

What Is Intermittent Fasting?

Of course, there are a lot of naysayers when it’s time to try something new. For example, when you broach intermittent fasting, many believe this is simply starvation. The answer to that description of an intermittent diet is a resounding no. This is simply because intermittent fasting is based on the factor of control. Whereas starvation is simply the involuntary lack of food, this type of fasting is just where you refuse to eat food for a set period. Indeed, religious proponents have been fasting for centuries, even thousands of years. Moreover, those against fasting must realize that everyone does it. Any time you do not eat, you are fasting. Even the word “breakfast” has roots in this practice – it simply means to “break the fast” that occurred while you were sleeping.

As you can see from the information above, fasting is not some oddball approach to dieting. Instead, it is a time-tested, natural part of everyday life. The key is making this traditional diet work for you. Let’s look at more information and see if this diet is proper for your weight loss goals.

Here’s the ultimate intermittent fasting plan:

How Can Fasting Work For You?

Fasting can work simply because it will allow the body to burn off those extra pounds. When we eat, insulin rises, and sugars get planted in the liver. There is limited space in the liver, so this glucose is then exported to the other parts of the body in the form of fat. For intermittent fasting, weight loss occurs because this is more than simply dieting, it is a dieting pattern. By consuming your calories during a specific period of the day, you are giving your body time to “catch up,” so to speak.

We are bound to lose weight when we increase the time we burn food energy. Simply put, stop constantly eating! If you break your eating cycle into much smaller meals, you are constantly eating, your body will use the incoming food energy, and your body fat will never be burned. If you store it you will lack balance and will not have any fasting whatsoever.

Benefits

For intermittent fasting, weight loss is one of the most obvious benefits. However, there are other benefits to consider. These would include improved mental clarity, lowered insulin levels, a possible reversal of type 2 diabetes, an increase of energy, how are the use of growth hormones, potential prevention of Alzheimer’s disease, and reduction of inflammation issues. Women concerned about their menstrual cycle will be glad to know that this weight loss strategy will not disrupt that cycle in any way, shape, or form.

Advantages

The first thing you must look at is the advantages of this method over the traditional diet. Consider the following: diets are complicated; fasting is not. Diets are expensive; fasting is not. Diets take time; fasting takes very little time at all. Finally, dieting is hit-and-miss; fasting has been proven time and again to work effectively.

Methods

Now that I’ve sold you on this fantastic diet method, here are some ways to do it well.

20:4 Fast

For this fast, you would only have a four-hour eating window. This would be accompanied by the fact you do not eat anything for 20 hours per day. People preparing to have this fast usually only have one meal or two smaller meals during this brief period.

16:8 Fast

This is the same type of fast, except in this version, you have an 8-hour eating window. Both of these fasts will usually skip breakfast.

Other Intermittent Fasting Options

There are also longer fast, such as 24 hour fast, 36 hour fast and a fast where you eat normally for five days and then eat limited foods for 2 days.

Final Thoughts on Intermittent Fasting

These options are great simply because they are tried and tested. There is no special food to buy or a specific formula that needs to be followed.

The greatest thing about intermittent fasting plan is that they are much less restrictive than other eating plans. Moreover, this diet is easy. As long as you are disciplined, you will lose weight.

5 Things To Remember Every Time You Feel Lonely

August 4, 2018 by Power of Positivity

Loneliness is a difficult feeling. It can leave you feeling stressed and unhappy. Yet at the same time it’s hard to pinpoint why. This is because loneliness is a very individual experience. It might manifest itself as frustration at others, or feeling misunderstood.

When you’re in the midst of loneliness, there are a few helpful things to remember. These will help you stay focused and positive despite the circumstances. It’s not false positivity, either. Claim it for yourself and make it real.

Here are 5 things to remember when you feel lonely:

1. This, too, will pass

One of the things to remember about loneliness is that it doesn’t last. Recognize that you’ve felt lonely before. But don’t beat yourself up about it! You survived that last period of loneliness. You’ll survive this one, too. It’s been said that “You can come out bitter or you can come out better. There is purpose in your pain.” This temporary feeling does not define you. Remember these things the next time you’re struggling with loneliness. Mindfulness can be a good exercise here. It involves stilling your mind. Allow your thoughts to come and go instead of hanging on to them. Sometimes you might have to “fake it ’till you make it,” but that’s ok, too!

2. Take care of yourself

Overcoming loneliness starts from within. Make yourself a priority. Low self-esteem directly contributes to loneliness. Reverse the process! Part of recovering from low self-esteem is becoming your own best friend. This looks different for everyone. It involves surrounding yourself with whatever makes you happy.

Be gentle with yourself while you’re trying to remember these things. It’s important to acknowledge your feelings without judgement. Lonely people stay lonely when they try to ignore what they’re feeling. Or, worse yet, they keep dwelling on the past. They believe that old habits are things to remember instead of let go of.

3. Seek out positive and supportive relationships

Loneliness can be physical as well as mental. A key sign of loneliness is a feeling of disconnection from those around you. Lonely people also have an unfortunate tendency to self-isolate.

Instead, consciously reach out when you find yourself slipping. Good friends will help you come up with better things to remember. People love to be thought of! Sometimes all it takes is making that first step. Making that connection is a relief and a tangible reminder that loneliness can’t control you. Besides, loved ones can remind you of happier times. They’re great for taking your mind off whatever is bringing you down.

4. Reassess your priorities

You might also feel lonely because you’ve been focused on work and other projects instead of loved ones. Take a break! Decide what’s truly important to you. Of course, when it comes to your to-do list, you should remember these things. But try rewriting that list. What do you want to accomplish today? Pick something you’ve always wanted to do. It could be an art piece or learning a new language. That will also give you an excellent sense of accomplishment. It brings you out of your shell. Think of what your “why” is. Redefining your purpose helps increase your value to others, too.

5. You are important

Feeling valuable and loved can be among the hardest things to remember when you’re lonely. There’s the temptation to feel justified in your loneliness. Start believing that you’re better than that. Make a point of looking out for positive signs instead. That might seem easier said than done, but everything starts with baby steps.

One step could be to start keeping a gratitude list. Write down good things people did for you. Write down good things you did for others. A list of this kind illustrates that you are worthy of love. It rejects the assumption that you are doomed to feel lonely. You don’t need to be surrounded by people all the time to feel important. Don’t define your self-worth by what others think of you.

Understand that loneliness will happen. That’s why you should prepare for it instead of being afraid or feeling weak because you’re going through this. We are all lonely at one point or another. It’s how you handle loneliness that really counts.

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How These Quotes About Positivity Can Pull You Out From Negative Thoughts

August 4, 2018 by Power of Positivity

When life is difficult, turning to positivity quotes can help you feel better. These quotes will help you put things in perspective and turn your focus away from your present problems to the future. Quotes on positivity are refreshing when you’re feeling down. They will make you smile and turn your thoughts away from negative influences.

When you rely on positivity quotes, you will open yourself up to greater happiness and success. These positivity quotes come from many different sources including poets, religious figures, and self-help experts. Model your thoughts on these 21 helpful quotes and build a spirit of positivity in your life.

21 Amazing Quotes on Positivity to Refresh Your Perspective

1. “Love yourself. It is important to stay positive because beauty comes from the inside out.”

Jenn Proske

2. “Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm, and genuine people.”

Tena Desae

3. “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”

Lyndon B. Johnson

4. “The thing that lies at the foundation of positive change, the way I see it, is service to a fellow human being.”

Lee Iacocca

5. “I’ve had a lot of worries in my life, most of which never happened.”

Mark Twain

6. “Keep your face to the sunshine and you cannot see a shadow.”

Helen Keller

7. “In order to carry a positive action, we must develop here a positive vision.”

Dalai Lama

8. “There is nothing either good or bad, but thinking makes it so.”

William Shakespeare, Hamlet

9. “Dwell on the beauty of life. Watch the stars, and see yourself running with them.”

Marcus Aurelius

10. “The only time you fail is when you fall down and stay down.”

Stephen Richards

11. “Life is a bowl of cherries. Some cherries are rotten while others are good; it’s your job to throw out the rotten ones and forget about them while you enjoy eating the ones that are good! There are two kinds of people: those who choose to throw out the good cherries and wallow in all the rotten ones, and those who choose to throw out all the rotten ones and savor all the good ones.”

C Joybell C.

12. “Our way of thinking creates good or bad outcomes.”

Stephen Richards

13. “I must die. Must I then die lamenting? I must be put in chains. Must I then also lament? I must go into exile. Does any man then hinder me from going with smiles and cheerfulness and contentment?”

Epictetus

14. “I promise you that the same stuff galaxies are made of, you are. The same energy that swings planets around stars makes electrons dance in your heart. It is in you, outside you, you are it. It is beautiful. Trust in this. And you your life will be grand.”

Kamal Ravikant

15. “Most of all, I’ll remind them each morning that we make a choice to bring positivity or negativity into the world, and that within every single person where lies an extraordinary story waiting to unfold.”

Adam Braun

16. “Elevate your inside game. A negative attitude is below the horizon… a place for lonesome hearts.”

T.F. Hodge

17. “I say looking on the bright side of life never killed anybody.”

Jenny Han

18. “Your life is a movie. You are the main character. You say your scripts and act to your lines. Of course, you do your lines in each scene. There is a hidden camera and a director who you can ask for help anytime up above.”

Diana Rose Morcilla

19. “Learning to distance yourself from all the negativity is one of the greatest lessons to achieve inner peace.”

Roy Bennett

20. “Don’t be a reflection of your depression, your dark, or your ugly. Reflect what you want. Your light, your beauty, and your strength. Aspire for greatness – reflect who you are, not which deficits you maintain. Showcase the hidden treasures.”

Tiffany Luard

21. “You know what’s just as powerful as a good cup of coffee in the morning? Starting your day with some good, loving thoughts. It can change how your whole day unfolds.”

Karen Salmansohn

Final Thoughts on Positivity

When life’s stresses bring you down, revisit this list of quotes on positivity. They will bring a smile to your face and remind you that your problems can be surmounted. Looking forward to the joys of your life will keep you grounded and remind you of your personal goals. Don’t let negative thoughts bring you down. Positivity is a skill anyone can learn.

7 Things Nobody Told Me About Depression (That I Wish I Had Known)

August 4, 2018 by Power of Positivity

It’s the disease that’s in the news almost daily. Almost everyone in the country knows someone or has been affected by it and doctors have no known cure. This scary proposition sounds right out of a horror film but it’s all too real. Depression is an all too common disease that affects over 300 million people around the globe according to the World Health Organization.

If you suspect that you’re suffering from the disease, you may think that you can just hop online, check your symptoms, and find a way to get better–wrong. Not all people deal with the disease the same way or even the right way. There are all sorts of remedies like meditation, therapy, and a change in behavior. The true answer is that it’s a combination of solutions that will help to ease the disease.

In the meantime, if you’re researching how to deal with the disease, you’ve found the right place.

Here are 7 things that I wish I had known about depression:

Sadness Is Not What You Think

Sadness isn’t always a symptom of the disease. It can appear in some but not others. So how do you know when you’re experiencing sadness and not the disease itself? Sadness is a completely normal human emotion–everyone experiences sadness. The disease of being depressed, however, is a completely different animal.

Sadness in those that are are trying to deal with depression is pervasive, constant, and life affecting–it’s an abnormal reaction to external stimuli. Things that don’t normally trigger sadness will now ruin your entire day. It’s an emotion that will sap the energy from all other emotions.

Physical Pain

It’s not just a mental disease, but a highly physical one as well. The daily toll that grinds down on your body will leave you fatigued and cause you physical pain. Chest palpitations, aching muscles, and a constant desire to sleep are symptoms found in many sufferers.

It’s ironic, however, that a common way to treat depression is through exercise. Your body and mind will be screaming “NO!” The disease tells your mind that you won’t get better and it tricks the body into thinking the same.

It’s Not A Choice

Nobody chooses to be depressed. If you’re experiencing the disease, you will know that that phrase rings with truth. Often, people may come up to you after hearing of your diagnosis and say, “Snap out of it,” or “Oh yeah, I had that.” They’ll offer up unsolicited advice and counsel that can actually do more damage.

The worst part about the disease is that it grows and expands across your brain and thoughts. It shows you a path filled with dark and dreary but it is a well laid out map. You can’t just will your way out of the disease. It will take a concerted effort to fight your way out of the depths. The hard part is not depression, it’s getting away from it.

Anxiety is Your New Best Friend

Anxiety doesn’t always go along with depression but if you are suffering, the chances of being impacted by anxiety rise by 60-70%. A 70 percent chance is good odds in Vegas but with your mental health, it’s terrifying.

Everything will stress you out and may be a trigger leading to a horrible day. A flippant comment from someone on the street may have you reaching for the covers and pulling them tightly over your head as you curl into a little ball. You’ll replay the incident over and over until you no longer want to get out because the stressors of anxiety will be too much to bear.

Suicidal Tendencies

Many think that suicide is a universal symptom of the disease–it’s not, by the way. Sufferers of the disease may never even think about suicide. Some may just think about death or disappearing from the world. If these manifest into thoughts of suicide, you should seek help immediately.

Suicide is never the answer. Help is available even if it doesn’t seem like it now. According to studies, 8 out of 10 people that consider suicide will let their intentions be known. If you are experiencing or know someone who is experiencing these intentions, please call a suicide hotline.

The Disease is Sneaky

You could be having a great day and then “Boom!” something is triggered and you’re deep into your head again. It sneaks up on you when you least expect it and at the most inopportune times.

You won’t even know you have the disease, at first. It starts as a tiny, little seed. Each passing day things may cause that seed to grow and grow and grow until it’s fully mature. At this point, it’s difficult to get rid of and there was nothing you could do to prevent it.

You Are Not Alone

Being depressed can leave you isolated and withdrawn from the world. Going out for drinks, shopping for groceries, or seeing a movie at the theater may feel like a chore. You’ll stop talking as much with friends and family and you’ll wonder where everyone went.

They didn’t go anywhere; they’re still there. They also might not understand what you’re going through. This only compounds matters because if you were to lash out or avoid these people in your life altogether, they may even come to resent you. All this piles up into the feeling of loneliness and abandonment that is difficult to get over.

Realize that you’re not alone. According to the ADAA, depression affects 6.7% of the population, or 16 million adults. Chances are that at least a few people in your life have experienced or are experiencing the stresses of the disease.

Don’t give up. It may seem like the easy thing to do but to deal with depression, it takes a monumental effort on your behalf. Friends and family may not be the ones to get you that assistance. Sometimes, the first step is identifying the issue and then seeking treatment. One thing is for certain–it does get better. It may not seem like it now but it truly does and when you emerge from the depths of the disease, you will be a whole new person–tougher and stronger, with eyes wide open.

21 Things You Can Do When Bad Things Happen

August 3, 2018 by Power of Positivity

When misfortune enters our lives, we often wonder what we have done to bring trouble upon ourselves. Everyone experiences bad things in their lives from time to time. Dealing with setbacks is part of the human condition. Sometimes these bad things are career related and sometimes they are related to dealing with family and friends.

No one can stop bad things from happening, but we can control our reaction to them. Taking action can help you process your disappointment. These 21 tips will help you learn to move forward from misfortune and find a sense of peace.

21 Things You Can Do When Bad Things Happen

“Here is the rule to remember in the future. When anything tempts you to be bitter: not, ‘This is a misfortune’ but ‘To bear this worthily is good fortune.'” – Marcus Aurelius

1. Focus On What You Can Control

Rather than obsessing about the ways life has let you down, it’s a good idea to focus on what you can change. Don’t focus on the ways you failed.

2. Avoid Unhelpful Thoughts

When bad things happen, do your best to adapt your thinking to a more positive mindset. Don’t blame yourself for your misfortune.

3. Reach Out to Friends

Friendly support can help you deal with bad things when they happen. Find a trusted friend with whom to share your emotions.

4. Exercise

Exercise can burn off the bad feelings in your heart and give you a boost from endorphins.

5. Think Objectively

Rather than focusing on how the bad things make you feel, look at them without interference from your feelings.

6. Ask for Help When Bad Things Happen

Always be willing to swallow your pride and ask for help fixing your problem.

7. You Can Change Your Reaction

It’s important to remember that while you can’t stop bad things from happening, you can change your attitude. Try to take control of your emotions.

8. Accept What Happened

Moving forward requires letting go of our self-pity and blame.

9. Do Your Part

When misfortune happens to other people, focus on how you can help them. When they happen to you, take concrete steps to make the situation better.

10. Write Down Your Feelings

Journaling can be an immense help in processing your thoughts. If it makes you feel better, write out your troubles and then burn or destroy the paper to symbolically let them go.

11. Think of Your Misfortune as an Obstacle

Rather than focusing on how your difficulties have interrupted your life, try to view them as obstacles to be overcome. You will learn from your mistakes and move on as a stronger person.

12. If You Survive This You Can Survive Anything

Focus on how your misfortune has strengthened you as a person. If you’ve lived through the worst, life can only get better.

13. Reach for a Higher Power

If you have a religious or spiritual practice, look toward it for help in a bad situation.

14. Meditate If Bad Things Occur

When we find ourselves in unfortunate situations, our minds often race and continually go over the mistakes we’ve made. Meditation can help you clear your mind and organize your thoughts.

15. Take Time to Feel Your Emotions

Rather than sweeping your negative emotions under the rug and pretending nothing bad has happened, take time to work through your feelings. Acknowledging your pain can help you move on.

16. Make a Plan

When you’ve made a mistake, make a plan to keep yourself from making it again.

17. Turn to Great Minds

Find inspirational words and take comfort in them. You will find that reading about someone else’s experiences may help you process your own.

18. Don’t Ignore the Problem

Denial and emotional walls will only delay your suffering, they won’t remove it.

19. Be Philosophical

Don’t allow your negative emotions to take over your life. Try to detach yourself from your problems and think about them in relation to your life as a whole.

20. Think Ahead to the Future

Just because you’ve experienced troubles in your life doesn’t mean that your life is ruined.

21. Focus on the Lessons You Learned

This can be challenging, but it will help you move on. Identify the issue that got you into the bad situation and focus on ways you can change.

Final Thoughts

Life’s misfortunes can be overwhelming, but don’t let them make you bitter. Don’t bottle up your emotions: share them with a trusted friend or family member. Changing your reaction to unfortunate events can help you put them in perspective and help you move forward positively.

Do Soul Mates Really Exist? 5 Signs You Have Found Yours

August 3, 2018 by Power of Positivity

As you go down through life, are you fated to find one person that makes you feel emotionally and spiritually complete, a soul mate? Or are you destined to meet several ‘ideal’ mates? Research on human behavior and even science has time and again proven that this crop of individuals exists. A recent population poll by Marist, for instance, affirms this with its reporting that over 73 percent of Americans believe in the idea of finding this perfect while the rest don’t.

A soul mate is by far a person ideally suited to complete and compliment you as a close friend or a romantic partner. It is, therefore, hard to imagine that you can’t find such a person or persons in the world of over seven billion people. You can hence undoubtedly conclude that soul mates do really exist.

These are the soul mate signs that you might already have found yours:

1. You can feel it

When you have found a match for your soul, you don’t have to wait for eternity to write off your relationship as a happily-ever-after affair. You have a palpable gut feeling telling you its right from the onset. Importantly, you connect on more emotional, spiritual, and physical levels than you can really explain. There is always this unexplainable energy drawing from both ends of the involved parties. And even when you hit a bump or face some potential ‘deal-breakers’ along the way, you always find a way of rekindling the passion.

2. They give you a sense of peace and comfort

Finding a soul mate is also comforting and takes away all the unease characterizing most relationships. Psychologists argue that you have found a soul mate when you can sit quietly in the same room, or car without a cloud of suspicion and unnecessary anxiety hanging all over you. And while most couples are only able to cultivate this feeling late in their relationship life, you can strike it off quite early in life. Such depths also allow soul mates to listen in on each other’s thoughts effortlessly even when not verbally expressed.

3. Your values and aspirations align

Your background plays a huge role in determining how you interact with other people and by extension the type of relationships you get into. This particularly manifests in your morals, core values and beliefs that define your uniqueness. Everyone, therefore, goes about life finding a person that matches these values and aspirations as closely as possible. You will, therefore, know when you have found a soul mate because they match your values perfectly. The aspirations and dreams of life perfectly align with your making them a perfect match.

4. You understand each other

The realization that you have found a soul mate stems from understanding each other in and out. In such a case, you know what makes your friend or partner tick and what can drive them into depression. From such a deep understanding of each other, you can tell when they have a dampened spirit and how to uplift them and vice versa. This level of understanding also creates room for the both of you to complement and cover up flaws. And even when you don’t agree on some issues, it helps form a mutual respect for each other’s decisions instead of always agreeing to disagree.

5. You don’t shy away from conversations

Do you feel aggrieved by your friend or partner’s action or habits? Are there some closeted skeletons you dread talking about? This form of relationship doesn’t allow for elephants in the room. Instead, it gives you the freedom to discuss just about everything and raise your views and concerns about virtually anything affecting either of you freely without fear of reprimand or being judged. Such openness eliminates jealousy in the relationship, and none of you have anything to worry about should either of you crave for some alone time.

As Dr. Jacqui Gabb from Open University, England, would put it, soul mates don’t lead “rose-tinted lives.” They too have their ups and downs like any other ordinary couples and best friends. The only difference between the two is that the bonding with the former makes them better at “enjoying their relationships, warts and all.” In summation, the scholar is only trying to say that while finding the perfect match for your soul doesn’t eliminate familiar frictions between friends and couples, it reduces their incidence and makes you better adapted at addressing any of these relationship issues when they arise.

Bottom line

There exists a perfect match for every soul waiting to be found. You only have to be patient enough,look out for the above soul mate signs and in one way or another, it will land on you. Through interactions with different individuals drawn from varied backgrounds, your perfect match will find their way to you. And you will know it by the way you connect with each other, how you feel when around one another as well as how your values and aspirations match and complement each other.

You Won’t Be Able To Resist Working Out After Reading These Inspirational Quotes About Fitness

August 3, 2018 by Power of Positivity

The most profound inspirational quotes about fitness carry a weight capable of elevating a rough workout from demoralizing struggle to righteous, eye-opening victory of mind over body. Sometimes, you only need a single reminder that someone before you rose to incredible heights only after challenging the definition of “impossible” through consistency, clearly defined goals and the will to see the finish line beyond one bad day.

Remember, every healthy body is the product of individual positive decisions chained together into a greater whole. Which thoughts will you choose to feed the next time your usual drive to finish a run or set aside an hour for yoga goes AWOL?

Memorize these inspirational quotes. Hear them in your head before you doze off to sleep. Set them to an adrenaline-pumping soundtrack and upload a montage to YouTube. However you internalize them, make each word a tiny plate of armor the next time anything or anyone suggests your fitness goals will never be within your reach. Whatever might be stopping you right now, bet that somebody has already overcome it.

Here are some inspirational quotes to help you on your fitness journey:

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

The most successful professional basketball player the world has ever known didn’t make his high school varsity team as a freshman. Unfortunately for every opponent he would face from that day forward, failing to make the cut at Emsley A. Laney High School only stoked Michael Jordan’s fire.“Whenever I was working out and got tired and ?gured I ought to stop, I’d close my eyes and see that list in the locker room without my name on it,” he later explained. “That usually got me going again.”

For the rest of his career, that same competitive blaze became Jordan’s hallmark, a reason to fear just exactly how driven he would be if anyone ever got the best of him.

“Everyone has a plan ‘till they get punched in the mouth.” – Mike Tyson

As inspirational quotes about fitness go, this one doesn’t mince words: what do you do when someone or something defeats your best strategy? Whatever you do, things can and will go awry. In the ring, Mike Tyson always had the same choice as any fighter after catching one on the chin: give up or adapt.

Remember, when Plan A fails, you still have 25 letters left in the alphabet. Try the next best thing. Take what circumstance gives you, and you may find it pans out surprisingly better than what you originally had in mind.

“Don’t count the days. Make the days count.” – Muhammad Ali

Always trust a fighter accustomed to scraping for every hard-fought win to one day produce at least a few insightful, inspirational quotes. Few were ever quite as introspective as the late, great Muhammad Ali.

Here’s a doozy of a reality check: anxiety stems from focusing too far ahead of the present. Meanwhile, depression often takes root because we spend too much time looking backwards. Stop keeping score of how many days you supposedly have left to meet a fitness goal or how many you spent without living up to your own expectations. Instead, acknowledge today as all the guaranteed time you have and make the most of every moment.

“Create healthy habits, not restrictions.” – Unknown

You could file this under “inspirational quotes about about fitness” or simple common sense. Above all else, you may need to change the way you look at yourself. What receives more of your valuable energy, thinking about everything you cannot do or exploring positive actions you know will benefit your well-being? Celebrate the good things your choices bring into your life, and savor them as your rewards for constantly working toward your goals. As another old saying goes, “When you change the way you look at things, the things you look at change.”

”No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” – Tony Robbins

To his millions of followers, Tony Robbins could practically pen a personal religious text using only his own advice. This one places relative success into a particularly stark light for anyone who has ever spent a month or more working out and still hated what stared back from the mirror.

OK, so your thighs may not crush walnuts yet. Your biceps wouldn’t lock up this year’s Mr. Universe title. Compare that to how far you are ahead of someone who refuses to take a single step toward a goal such as yours. Getting off the couch for just one set of push-ups still lands you ahead of anyone remains seated.

”If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.” – Steve Jobs

Surprise! Inspirational quotes about fitness don’t always come from athletes or celebrated personal trainers.

In this case, Apple founder Steve Jobs would remind you to never forget why you started chasing something. Yes, you want to run a marathon, but why? What is it about running such an insane race that compelled you to start training? Zero in on that triumphant dream and everything associated with it that moves you. Focus on everything you cannot stop wanting. Do that, and you will never lose sight of what pulled you to your feet in the first place. Just get to the very heart of your desire.

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” – Vince Lombardi

The NFL has never known a more hard-nosed, bluntly spoken coach than the legendary Vince Lombardi. Truly, inspirational quotes such as this one encapsulated the one thing he asked of every player he ever led onto the gridiron: everything.

Lombardi was realistic. He knew that every man had his limit. That’s why he demanded only that every player who suited up under his watch left nothing in the tank at the end of the day. If his team ended up on the short side of the score, so be it, as long as they left no doubt they had not an iota of energy or effort left. On those days, someone else’s “best” was simply better. That was out of anyone else’s hands.

Final Thoughts

Ask yourself, “Could I have done anything else today?” No? Then cut yourself some slack.

For all the inspirational quotes about fitness listed here, there are another hundred or so worthy pearls of wisdom out there capable of lighting a profound fire beneath anyone. From Wayne Gretzky to Dwayne “The Rock” Johnson, the world’s most decorated names in fitness have often overcome untold adversities before passing along their lessons. Now, go out there and become someone else’s role model. You never know who might be watching.

6 Signs He’s About to Confess His Love for You

August 3, 2018 by Power of Positivity

Is the man you’re dating ready to say the L-word? There’s something about crossing this milestone in a relationship, especially since men and women express their love differently. So, how do you know if he is going to confess his love for you soon? While positive thinking helps, there are some signs you can observe from your partner that indicate he’s about to confess his love for you.

Here Are 6 Signs He’s About to Confess His Love For You

“The face is the mirror of the mind, and eyes without speaking confess the secrets of the heart.” – St. Jerome

1. He uses the word “we” more often.

When he starts using the word “we” more than “I,” or “us” more than “me,” then it could be an indication of how he sees your relationship. He doesn’t regard you as two different people anymore. Instead, he considers the two of you as an inseparable pair. Dating expert David Wygant told Match.Com that a man’s choice of pronouns is an important clue. It tells a woman how much he’s really into her and he hopes you will like hearing the word “we” more often, too.

2. He can’t stop looking at you in an adoring way.

Do you catch your man looking at you and admiring your every feature? It might feel creepy but this is another sign he’s so into you. If he can’t stop ogling, he’s actually saying he’s very attracted to you, and passion is so important in a long-lasting romance. A Japanese study revealed that a man who stares at his partner activates a part in his brain that triggers deep love. When your man looks at you and observes your every movement, he’s actually realizing how special you are in his life.

3. He makes you his priority.

If the man you’re with makes you his priority, then it’s a sure sign that he’s ready to take this romance to the next level. While he has not yet put a label in your relationship, his actions towards you should be telling enough. When he goes out of his way to do things for you, or when he indulges in stuff that interests you, then he’s letting you know you’re his priority. If his plans always involve you and he wants to spend his free time with you, then it’s a good sign he’s ready to say he loves you.

When you plan a date that doesn’t work out because he’s suddenly tied up at work, he’ll feel awful about canceling things. He’ll make an effort to do something else, or perhaps even surprise you with a bigger and more elaborate date, so you will not be disappointed that your original plan did not push through. A guy who keeps his promises wants to let you know you’re important to him. Soon enough, he’ll be saying how much he really loves you.

4. He doesn’t stay mad at you.

Arguments and disagreements occur in every relationship, especially when you’ve been dating for quite a while. But your guy is likely in love with you if he can’t stay mad after a fight. This is a clear indication that he cares about you so much that he’s willing to patch things up as soon as possible.

Relationship expert Kia James revealed on Insider that if he’s willing to enjoy an ice cream with you after an argument, then that is love. But more than just simply patching things up so you both can go back to the way things were before a fight, a man who is willing to work out the issues you’ve argued about is a man who’s ready to get serious with you. He’s ready to evolve just for you.

5. He values your opinion.

Respect is a good foundation of a successful relationship. If a man shows that he values your opinion, then it’s a sign that he is serious about being with you. Does he consult you when he needs to make big decisions? Does he ask for your advice?

If he is changing his point of view to incorporate your ideas, then that’s even better than simply asking you about your say. This is a positive sign that he has so much trust in you that he’s willing to take your advice. It also shows the level of honesty you both have in your relationship. It’s not always easy for a man to open up, more so to a woman he’s been seeing for a few months.

6. He introduces you to his friends and family.

He’s taking a huge step in your romance if he finally introduces you to his inner circle of friends and family. It’s a bonus if your boyfriend has actually talked about you to these people before he brings you over for dinner. It shows that he talks about you when you’re not there to people who really matter in his life. This is also a sign that he wants to show you how he really is around friends and family, according to Glamour. With this gesture, he’s opening up to you in a big way. Are you ready to take him for how he is?

Final thoughts

If he hasn’t actually said, “I love you,” yet, then these actions are hints. Maybe he’s just waiting for that perfect moment to declare his love for you so that it’s really special and unforgettable.

https://youtu.be/Qb0WixYxQ5M

7 Breathing Exercises That Help You Lose Belly Fat

August 3, 2018 by Power of Positivity

Yogis are some of the fittest people on the planet. A yogi, or “one who performs yoga,” engages in a practice that involves connecting the body and mind on a very deep level. To sustain themselves both mentally and physically, yogis use a breathing technique called pranayama. This is one of those breathing exercises that have been around for a long time.

“Prana means life force or breath sustaining the body; Ayama translates as “to extend or draw out.” Together (they) mean breath extension or control.” – Yoga Journal

Yogis believe that the breath is incredibly powerful, containing the essence and energy of life. This vital life force is known by various names – “qi,” “ch’i,” and “ki” to name a few.

In the Western world, the concept of chi is looked at with a heavy dose of skepticism, and even disdain. As a result of this ignorance, we waste billions of dollars on substandard medical care every year, while something as simple as breathing exercises could make a huge diference.

Case in point: the United States, despite spending nearly $3,000 USD per person more on health care than any other country, ranks 37th^. Who ranks first? France. The French, by the way, welcome proven forms of alternative care (e.g., acupuncture). The French also spend less than half per capita than the Americans.

Anyways, digression aside, breathing exercises have proven useful as a method of weight loss.

On that note, here are seven breathing techniques (with their proper names in Sanskrit) that can help you lose belly fat!

Seven Breathing Exercises that Help You Lose Belly Fat

**Alternate Nostril Breathing (Nadi Shodhana)**

Sit in a comfortable spot with your spine and head straight.
Comfortably relax your left hand, palm down, on your lap.
With the right hand, rest your pointer and middle fingers between your eyebrows.
Close your eyes and take a deep breath, inhaling and exhaling through the nose. Do this for 30 seconds.
Close your left nostril with the left thumb and inhale, filling your lungs (slow and steady!)
Following the full inhale, hold for a few seconds. Release.
Repeat step 6, but this time close your right nostril with the right ring finger so that both nostrils are closed.
Hold for a few seconds. Release and exhale.
Repeat step 5, but with your right nostril closed. (The breathing sequence should be: left closed, both closed, right closed, repeat).
Continue for 5 to 10 cycles. Concentrate your mind on following the breath for best results.

**Abdominal Roll (Uddiyana Bandha)**

Stand or kneel down on a mat
Exhale completely
Closing the air passageway in your throat, perform a “mock inhale” with your chest. Relax your abdominal area.
Hold the breath and attempt to inhale with your abdomen relaxed.
Release the mock inhalation and allow the abdomen and chest to drop. Exhale and repeat for 3 to 5 cycles.

Diaphragmatic Breathing

Begin by sitting comfortably or, if you are new to diaphragmatic breathing, lying on your back.
Place your hands above the area of the diaphragm.
Slowly inhale through the nose; feel your stomach expand underneath your hands.
Exhale through pursed lips (like you’re blowing out a candle).
Practice for 5 to 10 minutes. Pay attention to the flow of the breath to realize maximum benefits.

(The point here is to learn how to breathe correctly. Most people are “shallow breathers,” meaning that they breathe with their chest. Over time, this habit can drain our energy and increase stress. This is one of the breathing exercises that you can practice pretty much anytime.)

**The “Bellow” Breath (Bhastrika Pranayama)**

Sit comfortably on a mat or chair, with your palms resting on the knees. Your spine and neck should be straight.
Release the stomach muscles and close your eyes.
Forcefully inhale and exhale. Experiment a bit until you find a breathing pattern that is swift and brisk, yet comfortable and rhythmic.
Continue for 5 minutes.

**The “Humming Bee” Breath (Bhramari Pranayama)**

Begin by sitting comfortably on a mat, legs crossed. Rest your palms on the knees. Straighten your spine and release all tension from your shoulders.
Close your ears with the thumbs while resting your index fingers on the forehead. Use your middle and ring fingers to close the eyes.
Keeping your mouth closed, slowly and deeply inhale and exhale while humming with your throat on the out breath. Pay attention to the vibration.
Continue step 3 a few times. Return to the starting position as described in step 1.
Repeat for 5 to 10 cycles.

Traditional Deep Breathing

Sit comfortably on a chair or mat. Rest your hands on your knees or thighs. Straighten your spine and release all tension from your shoulders.
With your eyes closed, breathe normally for about 60 seconds. Use this time to relax your forehead, eyes, jaw, and neck.
Inhale deeply and exhale to a count of four. Pull your navel inwards, as if trying to connect it with the spine. Focus on your breath and your breath only.
Continue the exercise for 5 to 10 minutes.

The “Stomach Vacuum”

Lie down on a mat, arms rested naturally at your side with palms down. Keep your knees bent and feet flat on the floor.
Exhale as much as you can while bringing your stomach inwards, as if you were attempting to connect the navel with the spine.
Hold this position for 20 seconds.
Release by inhaling through the nose and exhaling through the mouth. Repeat several times.

Closing Thoughts

At first, some of these breathing exercises might not come naturally to you. You may feel awkward while you are practicing them. Keep them up, however, and you will find great benefits in not only losing belly fat but also improving your ability to manage stress and maintain a more relaxed demeanor.

https://www.youtube.com/watch?v=lFdcCXmGpy4

Weekly tips, affirmations, and small actions to feel your best.

Here are some inspirational quotes to help you on your fitness journey:

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

“Everyone has a plan ‘till they get punched in the mouth.” – Mike Tyson

“Don’t count the days. Make the days count.” – Muhammad Ali

“Create healthy habits, not restrictions.” – Unknown

”No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.” – Tony Robbins

”If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.” – Steve Jobs

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.” – Vince Lombardi

Final Thoughts

Every day is a day to shine. Shine on!