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

Join Now
Twt-img.png
burger-icon.svg
Main Menu

I Tried a Gluten Free Diet Plan For a Week and This is What I Learned

by

Gluten free seems like it is the newest buzzword when it comes to talking about health. What is it? Why would I need it? On a gluten free diet plan, weight loss seems like a given. Take out bread and eat more whole foods, which has to be better, right?

About 1% of Americans are afflicted with celiac disease, which is aggravated by the gluten found in so much of what we eat. The only treatment is a completely gluten-free diet. For some people, this lifestyle is a choice and others, a necessity.

I tried a gluten free diet plan for a week and this what I learned…

What Is Gluten?

Gluten is a combination of two different proteins found in many kinds of grains, for example, wheat, rye, barley and other sources. It’s what makes bread chewy and can be compared to the glue that holds foods together. As an additive, it can prolong shelf life by helping maintain shape. As cost-effective as this can be for the food industry, it also makes it nearly impossible to follow a diet free from gluten.

Benefitsgluten free diet plan

There are a lot of benefits to a gluten free diet plan. A gluten free diet plan can also be a low carbohydrate diet plan, with a focus on whole foods with fewer additives. Having a limited diet opens you up to foods you may not have eaten or even considered having in your fridge. A lot more vegetables will be making it onto your table.

Studies find that a lot of what goes wrong in the body, joint pain, stomach issues, and even fatigue, is caused by inflammation that comes from our body trying to process high amounts of refined carbohydrates, most of which are gluten based foods like bread and pasta. The increase in chronic illnesses such as diabetes in related to the rise in refined carbohydrate intake. People find relief from many different ailments after they adopt a gluten free diet. [1, 4] When you remove gluten, even if you don’t suffer from celiac disease, you should see the disappearance of common problems such as intestinal issues.

The Down Side

gluten-free

The downside of a gluten free diet plan is that it really limits what you can eat. Gluten is used in various forms in innocent things like soups and sauces, hidden under a different name. There are a lot more gluten free products available in markets nowadays, but it may be a trade-off.

Even gluten free food isn’t as healthy as it seems.[2] Stripping something of gluten also removes a lot of the flavor and so sugars and other sweeteners are added to make up for the lack of taste. Since gluten helps food stick together, other additives must be used to help maintain shape. This can sometimes add a lot of unnecessary carbs. If you began a gluten free diet to lose weight, it may not happen if you consume too many packaged gluten-free products.

 

The Harvard Health Blog [5] reports, “If you’re determined to go gluten free, it’s important to know that it can set you up for some nutritional deficiencies.” Since refinement leads to removing the parts of food that contains vitamins and minerals, a lot of gluten products now come fortified to make up for this loss. Leaving them out of your diet may set you up for other problems if you’re not careful.

Weight Loss

It would seem that with a gluten free diet weight loss would be one of the benefits. It certainly can be. Cutting out gluten based products will likely reduce your refined carbohydrate intake leaving you with whole fruits and vegetables as your main carb sources. However, if you replace them with gluten free products, you may find yourself consuming more calories than before, since they are only meant to reduce gluten not other factors like fat or calories.[3]

Adopting a gluten free diet plan takes away a lot of what we know isn’t good for us: sugar, cakes, and refined bread and pasta. We’re forced to add in those leafy greens and colorful fruits because otherwise, you’re not left with much. So it can be a good thing as long you take care and read your labels. Even if you don’t have to, it may be a way to jump-start new healthy habits.

https://www.youtube.com/watch?v=KKB0jThAfnQ

Resources
1 https://www.cdc.gov/chronicdisease/overview/index.htm
2 https://www.sciencedirect.com/science/article/abs/pii/S0924224403002590
3 https://jandonline.org/article/S0002-8223(11)01572-0/abstract
4 http://www.mdpi.com/2072-6643/5/10/3839/htm
5 https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

Researchers Explain 7 Causes of Short Term Memory Loss (and How to Cure It)

by

Every person in the world has moments of forgetfulness. It is always awkward when you cannot remember where you kept your phone or keys. Short term memory loss can become troubling, especially as you get old. Memory loss is aggravating because it can easily trigger fears of Alzheimer’s disease or dementia.

However, there is no need to worry because if you know the major short term memory loss causes, you can easily control the situation. If you detect short term memory loss symptoms early, you can get treated. Surprisingly, we perform some of the major things that cause short term memory loss every day. We end up getting frustrated and confused because these situations. According to a variety of studies, cognitive impairment can be caused by poor lifestyle choices and bad personal habits. Some things that we do every day impacts the capability of our brain, but most of them are manageable.

This guide provides 7 surprising short term memory loss causes (and essential tips that will help you cure the condition.)

1. Lack of Enough Sleep 
Lack of enough sleep puts you at a risk of cognitive impairment. You are likely to experience memory loss if you do not give your body an opportunity to regenerate new cells. A sleeping session can boost the ability of your brain. Therefore, the perfect remedy to this problem is to sleep for at least 7 to 8 hours every day. Getting enough sleep will enable you to reach new mental insights.

2. Lack of Essential Minerals and Vitamins 
If your body lacks vitamin B12, you are likely to experience brain shrinkage, which leads to memory loss. According to various researchers, vitamin B12 boosts the functionality of the human brain. Moreover, vitamin D deficiency can cause memory loss. Therefore, it is advisable to eat healthy meals every day to eliminate this condition. Also, if you are a fan of the indoors, you should start getting out to enjoy direct sunlight, which is rich in vitamin D. These steps will boost your brain.

3. Not Exercising 
Spending hours on your couch can affect the operation of your brain. People who spend time watching televisions or resting are likely to forget essential things easily. However, you do not need to necessarily spend the whole day practicing marathon or in the gym. You just need to set up a regular exercise routine to keep your body fit and improve the operation of the brain. According to various studies, engaging in physical exercises increases cognitive capabilities.

4. Smoking and Drinking Alcohol Excessively 
Smoking and taking alcohol excessively can kill the cells of your brain and lead to short term memory loss. If you smoke regularly, your brain will not get enough oxygen. It is hard to recognize short term memory loss symptoms in the early stages of drug and substance abuse. However, once you become an addict, your brain fails to function properly. Unfortunately, there are some alcohol addicts who do not even remember their names. The solution to this problem is to quit drug and substance abuse.

5. Listening to Loud Music 
Although it is good to listen to your favorite music, it is advisable to be cautious, especially if you use headphones. Listening to music at full volume can lead to short term memory loss and deafness. You should adjust your headphones to low music to avoid causing damage to your ears and brain.

6. Stress 
Stress can affect your concentration. Additionally, if you usually feel anxious and depressed, you are likely to get confused and forget essential things in your life. When you are stressful, your body releases a hormone known as cortisol, which causes belly fat. High levels of belly fat can cause cognitive impairment and memory loss. Therefore, it is advisable to manage your stress effectively to avoid brain problems. Performing physical exercises regularly can help in reducing stress levels.

stress - short term memory loss

7. Anti-Social Behavior 
There are people who do not like to socialize or interact with others, especially those who work from home. They usually spend their time alone. Additionally, this type of individuals does not like to share thoughts, problems and other things with people. This behavior is dangerous because it can lead to brain problems and eventually cause short term memory loss. Many anti-social persons do not remember things easily. Humans are social beings. Therefore, it is advisable to engage in social activities to sharpen your brain and minimize the risks of losing memory.

In conclusion, you need to understand that numerous medications can interfere with your memory. For instance, most painkillers and over-the-counter pills lead to memory loss. However, this type of memory loss is temporary because your brain regains its normal abilities when you quit taking those medicines. It is advisable to consult your doctor before taking any pills. The professional will give you the right medication that will adjust with your body.

Moreover, you should not engage in activities that are likely to cause head injuries. Severe head injuries can cause both short-term and long-term memory loss. If you work with machines, you should wear the right protective gear. If you realize that you have severe short term memory loss symptoms, you should not panic. The best thing is to visit your doctor for advice and medication.

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

(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED
Sources
https://www.webmd.com/brain/memory-loss#2
https://www.health.harvard.edu/blog/7-common-causes-of-forgetfulness-201302225923

 

How to Deal with a Mid Life Crisis – 9 Simple & Effective Tips

by

Many people find that as they get older, they undergo a mid life crisis. This crisis of identity often happens between ages 35 and 55. Men and women alike may worry that they are no longer part of the active world and that life has passed them by.

The stereotype of a mid life crisis men is that they will buy a sports car and otherwise try to act much younger. Women may act out in less obvious ways, but be just as concerned with the idea that they are losing their youth, their attractiveness, and their effectiveness.

Here are 9 simple and effective to deal with a mid life crisis and to reach a new feeling of satisfaction with your life.

1. Are You Actually Having a Mid Life Crisis?

It is worthwhile to figure out whether the problems you are having are part of a mid life crisis or are coming from a deeper and more serious source. It may be helpful to talk with a therapist.

When they are undergoing a mid life crisis, men stereotypically want to make huge changes in their lives, from leaving a marriage to leaving a career. Women are more likely to feel dissatisfaction with their career or home life, and to be concerned with their attractiveness.

A huge change that affects couples is when children leave home or go to college. “Empty nest syndrome” is not the same thing as a midlife crisis, but the two problems can be intertwined.

2. Think About New Goals

If you feel that your old life goals are no longer meaningful, midlife is a great time to change them. Giving up on your previous dreams can be very hard, but changing your expectations will help you feel better about yourself. Mid life crisis women may find this tip especially helpful.

3. Be Thankful

Even though you are feeling dissatisfied with your life, it’s worthwhile to sit down and make a list of everything you’re thankful for. This can help take the focus off your problems and remind you that you have accomplished a lot in your life. Mid life crisis men need to pay attention to this tip in particular.

4. Don’t Compare Yourself to Others

Constantly comparing yourself to others your age can be damaging to your self esteem. It may seem that others “have everything,” but consider that everyone is fighting some kind of battle. Especially on social media, where people’s lives are curated, you might get a distorted picture of what people’s lives are like.

5. Be Careful When Making Changes

If you’ve carefully considered your life and feel like you do need to make a change, talk to a therapist or a trusted friend first. For example, if you think your marriage is floundering and that you need to leave, make sure you have realistic expectations. If you truly have marriage problems, involve your spouse in fixing them until it is impossible.

6. Volunteer Your Time

If you are feeling ineffective and down on yourself, taking time to volunteer in the community may be just what you need to feel better. Spending time with children and young people will invigorate you. Mid life crisis women may be especially interested in this.

7. Try Something New

Trying something new may help you shake up your doldrums. Whether it’s a new hobby, a new area to visit, or a new skill, making a positive change may help you. Making these small changes may stave off your itch to make huge and irreversible changes in your life.

8. Realize You Are Loved

Spend quality time with your friends and family members. Being a kind source of support to friends and family is another way to stave off the self-centered feelings of the midlife crisis.

mid life crisis

9. It’s Not Necessarily A Bad Thing

A mid life crisis isn’t necessarily a disaster. Being honest with yourself about your feelings and thoughts can help you draw up new ways to move forward with your life. Acknowledge your feelings, don’t try to sweep them under the rug or they will only get worse.

Final Thoughts

A midlife crisis can be a difficult time for both men and women. It is worth thinking carefully about all the aspects of your life and seeing where you can make positive changes to foster your self esteem. Be careful when making any changes, and try to stay positive.

The dissatisfaction felt during a midlife crisis is a natural part of leaving young adulthood, but it doesn’t have to completely uproot your life. Make changes that will help you move forward in a thoughtful way.

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

Sources:
https://www.wikihow.com/Overcome-a-Midlife-Crisis
https://www.moneycrashers.com/what-is-midlife-crisis-signs-symptoms/
https://www.psychologytoday.com/us/blog/wander-woman/201105/what-female-mid-life-crisis-looks

17 Strong Women Quotes to Inspire and Motivate You

by

When a woman believes in herself, she is capable of making great changes in the world. As modern women, we know our own worth and we know what we can offer the world. These quotes strong women will inspire you to look at your own life and find areas where you can improve yourself. From such different personalities as Susan B. Anthony and Princess Diana, these strong women quotes will show you how women have made their mark throughout history.

These strong women quotes will help you decide what is important in life and how to go after your dreams. When you take these strong women quotes to heart, you will be empowered to make powerful choices for yourself and for your family.

17 Strong Women Quotes

strong women quotes

1. “Any woman who understands the problems of running a home will be nearer to understanding the problems of running a country.” – Margaret Thatcher

2. “Being an intellectual creates a lot of questions and no answers. You can fill your life up with ideas and still go home lonely. All you really have that really matters are feelings. That’s what music is to me.” – Janis Joplin

3. “Whatever you do, be different – that was the advice my mother gave me, and I can’t think of better advice for an entrepreneur. If you’re different, you will stand out.” – Anita Roddick

4. The day will come when men will recognize woman as his peer, not only at the fireside, but in councils of the nation. Then, and not until then, will there be the perfect comradeship, the ideal union between the sexes that shall result in the highest development of the race.” – Susan B. Anthony

5. “Because I am a woman, I must make unusual efforts to succeed. If I fail, no one will say, “She doesn’t have what it takes.” They will say, “Women don’t have what it takes.” – Clare Boothe Luce

6. People think at the end of the day that a man is the only answer [to fulfillment]. Actually a job is better for me.” – Princess Diana

7. “The most common way people give up their power is by thinking they don’t have any.” – Alice Walker

8. When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.” – Helen Keller

9. “Stop wearing your wishbone where your backbone ought to be.” – Elizabeth Gilbert

10. “Am I good enough? Yes, I am.”   –Michelle Obama

11. “One is not born, but rather becomes, a woman.” – Simone de Beauvoir

12. “We need women who are so strong they can be gentle, so educated they can be humble, so fierce they can be compassionate, so passionate they can be rational, and so disciplined they can be free.” – Kavita Ramdas

13. “A strong woman is one who feels deeply and loves fiercely. Her tears flow as abundantly as her laughter. A strong woman is both soft and powerful, she is both practical and spiritual. A strong woman in her essence is a gift to the world.” — Native American Saying

14. “And one day she discovered that she was fierce, and strong, and full of fire, and that not even she could hold herself back because her passion burned brighter than her fears.” – Mark Anthony

15. “Women are like teabags. We don’t know our true strength until we are in hot water.” – Eleanor Roosevelt

16. “The world needs strong women. Women who will lift and build others, who will love and be loved, women who live bravely, both tender and fierce, women of indomitable will.” –Amy Tenney

17. “There’s fire in her. If loved correctly she will warm your entire home. If abused she will burn it down.” –Anonymous

strong women

Final Thoughts on These Strong Women Quotes

The quotes strong women in this article were selected to help you become the best person you can be. These strong women quotes will help you shine a light in the darkness of ignorance and fear. They will motivate you to keep your principles clear.

These strong women quotes will also help you build your self-esteem. We can make the world better when we truly believe in ourselves. With these quotes for strong women, we can be an example to our children and ensure they have the strength to succeed in the world.

7 Most Effective (and Fun) Lower Abs Workout that You Can do at Your Home

by

If you want to lose excess body weight and show the definition of your muscles, you must be ready to train the entire body. Although some people state that abs are made in the kitchen, if you want to get the right body size and shape, you must combine diet with workouts. However, there is probably one area in the body that people encounter difficulties when exercising to get six-packs or a sexy body, which includes lower ab workouts. This zone gives both men and women headaches when practicing in the gym.

Lower ab workouts enable women to lose weight and acquire a sexy body. If you want to get six-packs or a hot body, you should perform exercises that target the lower abdominal muscles. Performing the best lower abs workout will eliminate all your love handles. Additionally, lower ab workouts will keep your body physically fit. You do not necessarily need to spend the whole day in the gym to acquire an attractive body shape. You can perform simple and enjoyable exercises in your home and achieve your body goals. This guide provides 7 effective lower abs workouts that you can do comfortably in your home.

1. Torso Twist 
This is one of the best lower ab workouts that you can easily do in your house. You should observe the following steps:
• Stretch your arms out and keep them in front of your body while sitting cross-legged on a smooth surface.
• Take a deep breath and keep your fingertips touching each other.
• With your abs tight and hips square, you can now breathe out and start rotating the upper body slowly to the left at about 45 degrees.
• Then, you should return to the center and slowly rotate again to the right.
• Repeat the exercise for at least 15 times.

2. Hip Lift 
Hip lift is another lower abs workout that you can do in your home to eliminate love handles and acquire a flat tummy. Below are the steps that you need to follow:
• Lie on a flat floor, extend both your arms on it and raise both legs towards the sky.
• Take a deep breath and tighten your core muscles, including the abdominal ones.
• Breathe out and lift your hips off the floor. Ensure that your hips are curled towards your ribs.
• Inhale as you slowly lower your hips towards the floor.
• Repeat the same exercise severally.

• 3. Scissor Kicks 
• Scissor kicks are crucial lower abs workout that strengthens both leg and lower abdominal muscles. The steps include:
• Lie on a flat surface while facing the sky.
• Lift shoulders and head off the floor and put your arms behind the head.
• Lift both your legs off the ground using abdominal muscles.
• Start alternating your legs, one down and one up (scissor kicking).
• Complete at least 20 scissor kicks without pausing.

4. Roll Up 
• Lie on a mat facing the ceiling while stretching your arms to ensure that your body forms a straight line.
• Breathe in and start curling your upper body upwards while bringing your arms overhead.
• While halfway up, breathe out and continue rolling your upper body forward until you touch your toes using your fingertips.
• Breathe in and get back to your initial position.
• Repeat the exercise severally.

5. Leg Drop 
• To perform this lower abs workout at home, you should lie on a flat surface and raise your legs towards the sky.
• Tighten your lower and upper abs and take a deep breath.
• Breathe out and start lowering both legs towards the floor (lower the legs as low as you can but do not touch the floor). Additionally, you should not move your upper body.
• Raise your legs once more and repeat the exercise multiple times.

6. V-Up 
• Lie on a flat surface facing the ceiling.
• Keep your legs and arms resting and extended on the surface.
• Tighten your abs and lift your legs and hands upwards. The legs and hands should meet over your torso.
• You need to roll your upper body upwards as you sit up.
• Lower your feet and hands back to the floor and repeat the exercise multiple times.

lose weight

7. Mountain Climbers 
• To perform this lower abs workout, you should start this exercise in a high plank position while keeping both hands directly under the shoulders.
• Tighten your abs and draw the left knee under the torso while keeping the toes of the specific leg off the floor.
• Return the left leg to its initial position and repeat the same exercise using the right leg.
• Continue alternating your legs as quickly as you can.

In conclusion, you should keep your body hydrated when performing the above exercises. Additionally, when doing the activities with your loved ones, you should ensure that they drink enough water. They should also eat healthy meals to build and strengthen muscles.

If you want to get your dream body shape, discipline and commitment are crucial traits that you should consider when performing the best lower abs workout. If you encounter difficulties when performing lower abs workout at home, you can get guidance from an experienced constructor.

https://www.youtube.com/watch?v=yG-G9_LOkLA

10 Proven Natural Remedies for Anxiety (And How they Work)

by

Anxiety is a common mental disorder that causes many failures today. Anxiety includes panic attacks that interfere with an individual’s daily life and activities. If you start worrying about the future or the past, you are likely to get stuck in weird or adverse situations.

For instance, you may start worrying about getting divorced or losing your job. Anxiety causes severe illnesses such as diabetes and cardiovascular diseases because victims overthink about uncertain things, but there are natural remedies for anxiety that actually work and are easily accessible.

Every year, millions of people get anti-anxiety medications to treat the condition. However, these drugs do not work for everyone because they have severe side effects. Also, some anti-anxiety drugs are addictive. For reasons like these, individuals are now looking for effective home remedies to treat and eliminate anxiety. This guide provides 10 proven natural remedies for anxiety.

Natural Remedies for Anxiety (And How They Work)

anxiety

*Note: Always consult your wellness advocate before starting any new regimen…

1. Consume Omega-3s Each Day

Omega-3 is one of the best natural remedies for anxiety. Omega-3s contain helpful properties that will protect you against heart problems and depression. You can get it from many types of foods, including fish oil. Therefore, if you usually feel anxious, you should consume salmon regularly to protect yourself against depression and other illnesses caused by anxiety. Avocado oil, fish roe, Chia seeds, and soybeans are also rich in omega-3s.

2. Take Cannabis Oil

Experts advise people who usually suffer from anxiety to consume cannabis oil (CBD oil) regularly. It is a medical treatment that deals with depression and anxiety symptoms. Additionally, cannabis oil plays a significant role in improving the moods of victims affected by stress or anxiety. Consuming 2 mg of cannabis oil every day is enough to control anxiety. Although this product is expensive, it has worked for many people in the world. Cannabis contains helpful properties that are natural remedies for anxiety.

3. Take a Hot Bath Every Day

One of the simplest ways to control anxiety is by taking a hot shower every day. If you usually feel unhappy, you should start taking hot baths to raise your spirits. For instance, after working for long hours, your body is likely to get exhausted. Once you get tired, your ability to think creatively gets affected negatively. After taking a hot bath, your body and mind will relax. The relaxation of the mind gets rid of anxiety.

4. Spend Time with Your Family Members and Friends

Most people get depressed when they are lonely. To avoid such situations, you should learn to spend time with your loved ones. For instance, after working the whole day in the office, you should go to your house and enjoy cooking with your wife or kids. Once you do such activities together with your friends and family members, you start feeling happy and loved. Additionally, you can visit recreation facilities or events regularly with your loved ones. Such occasions will make you feel satisfied without getting worried about what will happen in the future.

5. Natural Sunlight

Natural sunlight is rich in Vitamin D. Vitamin D plays a significant role in decreasing the signs and symptoms of depression and anxiety. Therefore, it is advisable to take a break of 15-20 minutes every day at least to enjoy natural sunlight. It is one of the perfect natural remedies for anxiety.

6. Daily Workouts

You should exercise for at least 21 minutes every day. Daily exercises are natural remedies for anxiety. Workouts have a variety of health benefits, including improving the health of your heart, activating your energy, losing weight, and reducing stress. When you perform exercises, your body becomes energetic. Therefore, it can withstand the signs and symptoms of anxiety and depression.

natural remedies for anxiety

7. Chamomile

If you usually get anxious, you should take at least one glass of chamomile every day. It is one of the best natural remedies for anxiety that will calm down your mind. A calm mind is essential for good health because it boosts self-confidence and inner strength. When you are anxious, chamomile will promote your relaxation and give you energy.

8. Use Oranges

Oranges are nutritious fruits that treat stress and anxiety. The mild smell of orange peels has the ability to cure depression. That fresh, familiar aroma soothes individuals’ minds and brings relaxation. Additionally, if you drink a glass of orange juice, you will activate your energy. And that will help squash the symptoms of anxiety. Orange juice has essential elements that are natural remedies for anxiety.

9. Listen to Your Favorite Music

Loneliness can bring fear. Good music is among the top natural remedies for anxiety. When you are alone in your house, you should listen to your favorite music to keep your thoughts active. Good music enables you to forget all the negative thoughts.

natural remedies for anxiety

10. Consume Soursop Every Day

In a set of all-natural remedies for anxiety, soursop is among the best because it prevents both the symptoms of anxiety and tension attacks. This fruit contains essential elements that help in calming your mind. The fruit is readily available. Therefore, once you detect signs of the disorder, you should consume it to meet your demands.

Final Words on Calming Your Stress and Anxiety

In conclusion, you should eat balanced diets to reduce the condition. Eating healthy meals will boost your energy and immunity. If you observe all-natural remedies for anxiety, you will live a happy and stress-free life.

However, if anxiety persists, it is advisable to see a professional for help. A qualified medical practitioner will recommend the best medications to curb the situation. You should follow the instructions given to you by your doctor carefully.

https://www.youtube.com/watch?v=FWMSYeRHWU4

How to be Confident: 7 Life Changing Pieces of Advice from Experts

by

Self-confidence is one of the primary driving human forces. It makes us feel like gods and the lack of it makes us feel like helpless babes. The ability to know how to be confident and be your own source of power, might, and self-reflection is like gaining a superpower. It should not be taken lightly.

Take note of these amazing quotes from strong, fearless people. Consider the nourishment to your soul that they offer. The art of how to be confident may seem like a finicky one but, really, it’s a beautiful journey.

Here are 7 pieces of advice from experts on how to be confident:

1. Face Your Fears, Doubts, Troubles, and Worries Head On: Go Into Them

If you hear a voice within you say “you cannot paint,” then by all means paint, and that voice will be silenced. ~Vincent Van Gogh

There is nothing that makes fear run like facing it down and following it into its very center. Many of us avoid pain to such an extent that we are frozen in place by our avoidance of it in every direction.

When you are learning how to be confident, remember that your own doubts and fears control you… or you control them. Choose now which one it will be.

2. Leave Nothing on the Table Unplayed: Give It Your All, Every Single Time

Make the most of yourself, for that is all there is of you. ~Ralph Waldo Emerson

If you need encouragement in giving it your all, understand one of the best things you can learn about how to be more self confident is that your best efforts, actions, and thoughts are all that is required of you.

3. The Future Has Unlimited Possibilities: Revel in These Bright Colors

I am not a has-been. I am a will be. ~Lauren Bacall

If you constantly see your future as having many different options which lead on to even more and more options, you will become self confident in the mere hope that awaits you.confidence quote

4. Recognize That You Place More Limitations on You Than Anyone Else

It is not the mountain we conquer but ourselves. ~Edmund Hillary

Other people are not limiting you. You are limiting you. Other people are not hating you, holding you back, or seeking to trip you up. You are hating you, holding you back, and seeking to trip yourself up. How to be confident involves healing and loving yourself long before you seek to heal or be healed by other people.

5. Successful People Fail and Are Criticized More Often than Unsuccessful People Even Try

No one can make you feel inferior without your consent. ~Eleanor Roosevelt

It ain’t what they call you, it’s what you answer to. ~W.C. Fields

Self confident states of mind always involve expecting a series of failures on your way to success. Expecting them, seeing them, allowing them to happen, and then moving onto the next stage in your plan.

6. Always Accept the Worst Case Scenario and then Get Moving Making It Better

I quit being afraid when my first venture failed and the sky didn’t fall down. ~Allen H. Neuharth

How to be confident when the worst case scenario looks unbearable? Accept it. Accept it as fact, deal with it ahead of time so that your fear no longer freezes you, and then get busy making it better than what you have accepted. Chances are, you’ll automatically win at this attempt.

7. People Will Always Value You at the Valuation You Place on Yourself, and No Higher

Sex appeal is fifty percent what you’ve got and fifty percent what people think you’ve got. ~Sophia Loren

We may all have been born equal, but we definitely place a wide variety of values on our own heads as we progress through life. If you’re uncomfortable with valuing yourself very highly, then try valuing yourself a little bit more than you currently do. Stick with this for two or three months, then value yourself a little higher and level off there for a while. If you’re still searching for how to be more self confident after these two up-levels, then keep going until you’re assured of your self worth and self respect.

FINAL THOUGHTS: Sometimes, a little confidence is key just to get over that next small (or large!) hurdle in your life. Sometimes, all it takes is a few kind words tossed your way and a friendly smile. Treat yourself to these things first, in the beginning. We are all learning how to be confident in a better, deeper way.

One of the important steps to this is looking at yourself, seeing something beautiful, and then going with that for the time being. The rest will come as you progress.

https://youtu.be/EXElk0gq9Fk

(C)Power of Positivity, LLC. All rights reserved

Sick of the Treadmill? 7 Lower Ab Workouts For Ripped 6-Pack Abs

by

Turns out, having a well-defined midsection is one of the many perks of a lower abs workout. We all want 6-pack abs,  but there’s much more to gain than just weight loss, such as injury prevention, better stability, and a stronger back.

Here’s your anatomy lesson for the day – it’s important to understand what you’re working out so you can do so effectively. The “lower abdominals” actually aren’t what it sounds like. Most people believe this only refers to the lower half of your midsection. However, the “lower abdominals” consist of your abdominal wall which makes up your entire midsection.

The exact muscles to work can get tricky, so we’ve put together the best lower abs workout for you to incorporate into your workout routine so you can finally reach your fitness goals. These instructions below are so easy, so don’t feel intimidated by the names. Best of all, you don’t even need a gym –   this workout can be done anywhere!

Here are 7 Lower Abs Workout to get Ripped 6-Pack Abs

cotton swabs

1. Warm up before every workout!

Start by lying on your back, knees bent. You’ll want your feet flat on the floor. As you inhale, try to touch your chin to your chest. As you exhale, reach your arms towards your feet, curling your head and shoulders off of the floor. Hold it- and breathe in. Then release! For an effective warm-up, repeat the exercise about 8 times.

2. 90 Degree Static Press

Lie on your back with your knees and hips bent at 90 degrees (like they would be if you were sitting on a chair). Flex your feet. Without your legs moving, straighten your arms and press them on the tops of your thighs. Squeeze your abdominals and hold the position for 1 count. You can do up to 3 sets of 10 reps and take a 30 to 45-second rest in between.

3. Leg Lifts

Getting a lower abs workout at home is easy and effective when you incorporate exercises like leg lifts. Lay on your back and keep your legs out straight. Lift them up to 45 or 90 degrees and lower them back down without touching the floor. Repeat 3 sets of 10-15 reps.

4. Russian Twists

For high-intensity core work, try this lower abs workout! Sit on the floor, bend your knees, and keep your heels above ground. Then, twist from side to side. Repeat for 3 sets, 30 to 45- seconds at a time.

5. Scissors

Scissors are a lower abs workout that makes for a perfect follow-up to Russian twists. Keep your legs straight and alternate, raising them to the ceiling. Repeat for 3 sets, 10 reps at a time.

6. U-boat

For the best lower abs workout, add the U-boat! Assume the position of the Russian twist but instead of twisting from side to side, squeeze your core and use your legs to draw a “U” with your legs (knees touching). Repeat 1 or 2 sets of 20 reps. If you need a bigger challenge, make the “U” larger by extending your legs out more and more. The larger the “U” the harder this lower abs workout will be.

lower abs workout

7. Planks

Planks are known as the best lower abs workout because they focus intense energy to the core. Assume a push-up position but place your forearms and palms down on the floor. Hold for 30 to 60 seconds and repeat 3 times. You can alternate – raising each leg for added resistance.

You can repeat this lower abs workout at home 3 to 4 times a week. A general rule of thumb is to wait until the soreness from the previous workout subsides to know that you are healed up properly and can do it again. Make sure to really focus in on activating your core- experts say that this makes a huge difference in the efficiency of your workout. More muscle activation creates better results so get present, squeeze your core, and breathe completely through all exercises.

Don’t be discouraged if you have to work yourself up to complete the workout in its entirety. Be proud that you have the courage and dedication to start! Even the fittest people alive had to start somewhere and there’s no reason why you can’t do it. Combine a healthy diet with these exercises and watch as your body not only transforms physically but mentally and emotionally as well! You’ll be surprised as lifting anything – children, groceries, or packages – becomes easier and easier. Good luck!

10 Ways to Relieve Stress in Less than 5 Minutes

by

Today, stress is a widespread disorder that affects the majority. Experts have linked stress to cause significant illness or prolong the recovery period. Continued instances of importance stimulate the release of a stress hormone called glutamate. This hormone is said to produce some health risks like temporary loss of memory, obesity among other health problems.

Several interventions are said to relieve stress. However, they undergo extensive periods of time in their recovery. In the current century, time is scarce since you have to pay bills and cover up expenses. To such a degree, most individuals choose to skip these interventions which could worsen their situation. Nevertheless, there are convenient ways that have been confirmed to ways relieve stress in less than five minutes.

This blog aims to highlight some of the most straightforward and healthy ways that individuals can use to relieve stress in less than five minutes.

Ways to Relieve Stress in Less than 5 Minutes

Hug Someone
Most individuals tend to underestimate the power of hugs or employ them for the wrong reasons. The use of hugs is one of the most effective ways to relieve stress within few seconds. Experts have found hugs to be working against weight even now there is world’s Hug day on January 21st. Physicians have found hugs to stimulate a hormone called oxytocin that promotes pro-social behaviors that cause someone to relax and therefore relieve stress. Having more than eight hugs a day will assist you to overcome fear and improve your mental health. Physicians recommend hugs as one of the most ideal ways to relieve stress

4-7-8 Breathing 
Meditation is considered as one of the most ideal ways to relieve stress. However, psychiatrists recommend three to four hours of meditation. This consumes time that entrepreneurs see it valuable.
The 4-7-8 meditation is the closest and most natural form of meditation that can be done without exceeding five minutes. You merely need to sit on your chair straight and lean on the back. Hold breath on the intervals of four counts, release and hold until the seventh count. On the eighth count release the final breath. This will have allowed your mind and ensured that you’re stress-free.

Mental Games 
Our brain memory cells are structured to remember and notice adverse and traumatizing events. This condition is widely referred to as negativity bias. When you are anxious, chances of concentration are exceptionally reduced. This is because the adverse events and information keep appearing on your mind.
To alter the condition, you have to change the occurrence of the events and information. Mental games reverse the channel and help you to concentrate on the task at hand. These games lessen the distractions.
You can try to count numbers backward, foolish multiplication, or try playing cards. This is one of the ways to relieve stress.

Mobile games 
Experts have said that mobile games are one of the healthy ways to relieve stress. Note that, stress accumulates when one thing about something for long. Our brains have been structured such that they can concentrate on one thing at a time. Mobile games, especially game apps that pay you real money, ensure that the subject’s thoughts are engaged in the game. This can be achieved within five minutes. Moreover, puzzles and mobile games take part in doing away with the mind distractions.

Breathing Exercises 
Psychiatrists recommend breathing exercises as the ideal way to be calm and relieve stress quickly. This intervention can be done by anyone at any place with no expenses. You barely have to learn how the response works since it requires little training.

Progressive Muscle Relaxation (PMR) 
This is a five-minutes technique that assists you to relax your muscles quickly which results in stress relief. It’s considered as one of the most ideal ways to relieve stress. Increased muscle movement inhibits the production of stress hormone. If you continue practicing this, you will realize that it’s one of the best ways to relieve stress.

Laugh 
The Laughing hormone does not work well with the stress stimulating hormones. Therefore, maintaining a sense of humor can produce an impact in relieving stress and have a robust life. Moreover, laughter connects individuals who are ideal for stress relief.

ways to relieve stress

Aromatherapy 
Currently, many individuals are using the aromatherapy technique to release stress. This is a convenient way that requires no skills, little time, and it’s inexpensive. Research studies have indicated that aromatherapy works as a stress reliever in some individuals.

Short Yoga Interventions 
You don’t have to attend a 60 or 90- minute Yoga intervention. A five-minute yoga is perfect for your mental health. Stretching your body into different shapes helps you to relieve stress. Psychiatrist recommends yoga as one of the best ways to relieve stress .

Take a Short Walk. 
Having short walks is one of the healthy ways to relieve stress.Walking along the pavements or corridors might have a beneficial impact on your mental health. To begin with, you breath fresh air which makes you refresh the brain cells.

ways to relieve stress

Share this Image On Your Site

footer-logo.svg

Every day is a day to shine. Shine on!

  • Copyright Power of Positivity 2025

Quote Remedy — Positive Energy+ — Faith Remedy

Like-img.png
Twt-img.png
Skip to content