Feb 2011
Read about an inspiriting person
Monday - February28 , 2011 Filed in: Spirit
Did you ever stop to think how fortunate you are, or do you think were given a bum rap in life? There are some truly inspiring people out there. Who, despite their challenges make a wonderful life for themselves and are an inspiration to others. Take a few minutes to read about some of them.
http://www.oddee.com/item_96763.aspx
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Express your Love Today
Friday - February25 , 2011 Filed in: Spirit
Stock Photos from 123RF
Love is a universal feeling, which is felt by every living being on this earth. Though there is no definition to describe this unique feeling of love, it is characterized by a sense of attachment and affection towards somebody or something. So strong is the feeling that it is said that it makes the world go around. If you are still wondering why is love so important in our lives, the answer is that it satisfies the emotional needs of human beings.
A passionate lover’s kiss, a tender mother’s touch, a fatherly concern or a brotherly, sisterly affection, everything expresses love. It is this feeling of love, which is responsible for the existence and maintenance of the society. When a baby is born, parents forget about their hunger, sleep, as they are so much in love with their child. The sweet ecstasy of love enables the man to accomplish tasks that would not have been possible without its powers. The enigmatic emotion exceeds all boundaries and has great potential of changing lives of the people.
Your actions impact the actions of others who in turn affect you. Make sure you express your feelings of love toward others and it will be returned to you.
Picture yourself taking the steps to your goals and overcome fear?
Tuesday - February22 , 2011 Filed in: Mind
Copyright (c) 123RF Stock Photos
Fear captures attention and makes us look for potential threats. We tend to see things more negatively, because that's what the fearful brain was designed to do. Fear and stress turn the conscious brain off, and what we have left to help us figure out solutions is the unconscious brain, which works quickly but not always accurately.
When we're under stress, we tell ourselves not to do things, and then we'll wind up doing exactly the things we told ourselves not to do. You've seen this at work if you've ever concentrated hard on not spilling red wine on a white couch.
Imagined action and actual movement activate the same parts of the brain, so it's important to picture your intended outcome from behind your own eyes, not to observe yourself as an onlooker.
If you want to run a marathon, look down and see yourself in black shorts. See the road ahead. You want to give yourself the feeling of being in the race. Tell yourself a goal may be difficult but possible. When you think a goal is possible, that gives the brain permission to reach it.
Read the first item on your food labels today
Thursday - February17 , 2011 Filed in: Body
When you are trying to lose weight or just to eat healthier food labels and your own eye can be your best friends. Look at every label of the food you eat today to see how well you stay to the portion size. If the portion size is a measurement (for example 1 cup of breakfast cereal) measure the food and put it on the plate or in the bowl to get an idea of how large the portion size is for future reference.
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.
The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.
Want to know what your friends think of you? Want to know what your friends think of you? Want to know what your Friends think of You?
Tuesday - February15 , 2011 Filed in: Spirit
There is a difference between what you think others think of you and what others actually think of you in their inner minds. This should be no surprise to anyone. It takes a lot of courage to just tell people their faults. That is why most people bite you behind your back and silently criticize you in their minds. Your intimate friends do not criticize you openly for fear of offending you; but they criticize you inwardly, as you do them. If you want to know what your friends think about you, behave and constantly improve yourself by being unselfish, wise, calm, meditative, fearless, sweet, sincere, courteous, methodical, true to your word, and unafraid to be firm, and your friends will be so overwhelmed that they will think, and talk loudly, about who you are.
Learn to be happy, and you will influence the people you meet to be happy. It is easy to wish that others would behave perfectly toward you, and it is easy to see their faults, but it is very difficult to conduct yourself properly and to consider your own faults. Your good example will do more to change others than your wishing, your wrath, or your words.
Wherever you are, remain awake and alive in thought, perception, and intuition -- ever ready to appreciate exemplary conduct and to ignore bad behavior. Your highest happiness lies in being ever ready to learn and to behave properly.
Tarot inspiration for today
Using the Tarot card in the position of self as an inspiration I am going to use my mind to steer my behavior in mind, body and spirit.
Today my Tarot card is Chariot; I will focus my thoughts toward my goals and match my efforts to help meet my goals. That means that I will focus on getting my home and finances in order so I can hit the ground running with my studies next month and I will pay close attention to my eating and make sure I get some exercise today as I have been slacking off. An athlete poised at the starting line needs to be focused and prepared for the task ahead. Read on to hear more about The Chariot and where you can find your Tarot inspiration.
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The Benefits of getting Buff
Saturday - February12 , 2011 Filed in: Body
Keeping your muscles strong is so important and beneficial to your overall health. If you are not performing some strength training exercises you should try today. Visit the exercise tab to see some great exercise’s specifically designed for men. The men’s exercises start with “Strong”. There is also a log you can use to track your progress. Read on to see how strength training can help you.
Strength training has been shown to reduce body fat, increase basal metabolic rate, decrease blood pressure and the cardiovascular demands to exercise, improve blood lipid profiles, glucose tolerance, and insulin sensitivity, increase muscle and connective tissue cross-sectional area, improve functional capacity, and relieve low back pain.
Strength training helps offset the loss in muscle mass and strength typically associated with normal aging. Additional benefits from regular exercise include improved bone health and, thus, reduction in risk for osteoporosis; improved postural stability, thereby reducing the risk of falling and associated injuries and fractures; and increased flexibility and range of motion. Participation in regular physical activity (both aerobic and strength exercises) elicits a number of favorable responses that contribute to healthy aging.
Improve your Balance; Improve your Life
Friday - February11 , 2011 Filed in: Body
Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven't thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.
- Change Your Base of Support. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves . Be sure to keep your abs pulled in tight and make sure you're not leaning backward as you perform your exercises. Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you're on the ball, too!
- Try It on One Leg. Once you've mastered doing an exercise with a narrow base of support, you're ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced (no pun intended) between both sides of your body.
- Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you'll balance more easily. You'll want to make sure you're in a controlled environment and that your body is planted (don't attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!
Improve your memory by taking a mental picture
Thursday - February10 , 2011 Filed in: Mind
Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better.
One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.
Stretch to a new YOU!!
Wednesday - February09 , 2011 Filed in: Body
You pound out a few miles on the treadmill. You work your way through a series of strength training exercises. You even add some time on the stationary bike for good measure — and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast... Did you consider stretching those muscles that pulled you through your invigorating workout? Stretching increases flexibility, improves range of motion of your joints, improves circulation and can relieve stress. Give one of these stretches a try today:
Neck stretch. Bring your left ear to your left shoulder until you feel a pull. Hold 10 seconds, bring your head back to center and then lower your right ear to your right shoulder. Don't turn or twist your head.
Shoulder shrug. Lift your shoulders toward your ears, hold for two seconds and then release your shoulders for four seconds. Repeat four times.
Calf and Achilles tendon stretch. Face a wall, put your palms against it and stretch your right leg in back of you, with both feet flat on the floor. Bend your left knee slightly forward, but not beyond your toe. Be sure to keep your back straight, not leaning forward. Your toes should point forward and both hips should be parallel to the wall. Hold the stretch for 20 seconds, and then repeat on the other side.
Hamstring (back thigh) stretch. Find a bench or sturdy chair and put one foot on it so the leg is straight. Lean forward slightly until you feel tightness in the back of that thigh. Keep the knee slightly bent and the foot flexed. Hold for eight seconds and then relax for eight seconds. Then stretch the same side again, for up to 30 seconds for a more extensive stretch. Repeat on the other side.
Quadriceps (front thigh) stretch. Stand facing a wall. Lift your right foot behind you and grab your right ankle with your right hand. Keep the right knee pointed toward the floor and pull your foot back until you feel a stretch in the leg, but not in the knee. Tighten your right buttock to enhance the stretch. Make sure you stand straight, not leaning forward or to the side. Repeat on the left side.
Chest stretch. Stand up and put your hands behind your back and interlock your fingers, with palms facing each other. Raise your hands up and stretch. Another option is to stand in a doorway and extend your hands out to the frame. Hang on, and lean forward as if you were the masthead on a ship.
Lower back stretch. Have you hugged your knees today? You can get a great stretch by sitting in a chair and hugging yourself, right above your knees. If a chair isn't handy, stand with your feet shoulder width apart and your hands on your thighs just above your knees. Tuck your pelvis and tighten your tummy as if your belly button were pressing into your spine. Round your back into a C shape, hold for 10 seconds, and release to your natural position. Repeat.
Get a GOOD nights sleep
Tuesday - February08 , 2011 Filed in: Mind
Stock Photos from 123RF
Try out one of these techniques and see if it improves your sleep.
Keep a regular sleep schedule. Go to bed and wake up as close to the same time everyday as possible. If you need to catch up take a nap.
Make your bedroom more sleep friendly by keeping noise down and keeping the room dark and cool. Even dim lights—especially those from TV or computer screens—can confuse the body clock
Create a relaxing bedtime routine by turning off the television, read a book, take a warm bath, listen to soft music, do some easy stretches and make simple preparations for the next day.
Eat right and get regular exercise. Stay away from big meals at night, avoid alcohol and caffeine before bed. Definitely quit smoking if you do.
Visualize relaxation. Practice deep breathing or progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can then completely relax. Work your way up from your feet to the top of your head. Visualize a peaceful, restful place.
Deal with your Narcissistic co-worker
Monday - February07 , 2011 Filed in: Mind
Narcissism is a defined personality disorder and is a pattern of behaviors that show a pervasive need for attention and admiration, as well as a lack of concern or empathy for others. The narcissist may switch moods frequently, all with the intention to keep you off balance. They avoid feeling vulnerable by blaming others. The narcissist woman will make you feel that you are a wonderful and special person as long as you humor her. “As long as you give me what I want, you are the ideal person for me”..
They feel a need to control co-workers, projects and situations around them, and they can be manipulative, spinning situations and facts to make it appear that others around them are the problem, not them. A narcissist attempts to make you feel like you’re the one with a problem.
The nature of the disorder makes it nearly impossible for a person suffering from it to seek treatment. Word of Caution: Because of the way people with narcissistic personality disorder interact with others, you may be the only one who realizes something's wrong.
Try some of these suggestions:
Minimize your contact with them. Ignore them in social settings, don’t respond to emails, don’t answer the phone when they call. If you have to because of a work situation then minimize the contact with them. This is for your own mental health and stability. Avoid discussions with the narcissist unless you have a witness and the discussion is required. People with narcissistic personality disorder are masters of manipulation whether it's actively manipulating you or twisting your words so they mean something other than what you actually intend.
Switch the focus. If they seem fixated on telling you what you're doing wrong, get them to talk about themselves. Ask how they faced a similar situation. That may be what they want to talk about anyway.
Pick your battles. Not every disagreement requires a fight, especially with a narcissist. If you get into a battle with a narcissist you WILL lose.
Be the person you want to be. Trying to out-control control freaks generally doesn't work; they've had a lot more practice at it than you.
Understand why they control. Compulsive behavior generally is driven by anxiety about what they view as a dangerous, unpredictable world. When you know why they act as they do, you can have compassion for their behavior.
Experiment. Ask your partner to switch roles for five minutes. You be the controller and your partner plays you. Then talk about what the experience was like.
Give time to yourself. You have the right to say, "I'd like some time to consider what you said. Let's talk again tomorrow."
Control your Cell Phone and Simplify your Life
Sunday - February06 , 2011 Filed in: Spirit
Stock Photos from 123RF
Simplifying your life doesn’t necessarily mean doing without. The philosophy of today’s simplicity movement is not to live without possessions or to live in frugality, but to slow down and live a more balanced, deliberate, and thoughtful life. And research shows it is a healthier life as well.
Simplifying your life doesn’t mean you have to ditch the cell phone, pager, e-mail, instant messaging, voice mail, call forwarding and so on. But it does mean establishing clear boundaries:
- Turn off your cell phone when you shouldn’t be interrupted
- Don’t take a cell phone to an appointment or when you are focusing on someone else.
- Don’t give out your cell phone number. Use it only for outgoing calls.
- Screen calls by using caller ID.
- Use the “delete” option - early and often
- Maintain your commitment to work-free vacations
- Let voice mail or the answering machine take your calls.
- On your voice mail greeting, be clear about when you will and will not be available.
Start Building Sexy Arms Today
Saturday - February05 , 2011 Filed in: Body
Wow! Who doesn’t want a beautiful pair of sexy arms? Sexy arms are not that hard to achieve, but it does require a little patience and some dedication. But, it really doesn’t take time away from your day at all. The key things to remember are that you need to build muscle in the right places and to see the muscle you have built, you need to lose fat.
Why not start today? Check out my exercise list page and print a copy of Sexy Arms Today and give it a go!
Read at least One Chapter of a Book
Thursday - February03 , 2011 Filed in: Mind
Pick up a new book or one you haven’t read in a while and read a chapter from it tonight. You may find that you would like to replace that hour of TV with an hour of reading that will benefit you in ways you can’t imagine. I’ve found that no matter what I read, the act of reading every day has helped me in nearly every aspect of my life. Here are a few of my favorite ways that reading can improve your quality of life.
Enhanced Intelligence
It turns out that reading helps in almost every area of intelligence. Those that read have higher GPA’s and general knowledge than those that don’t. No matter what you’re wanting to do or become, you can’t do it without more knowledge. Reading is an excellent way to get where you want to go.
Reading reduces stress
When I’m reading a book, my mind shifts gears. Where I might have had a stressful day, a book can easily distract me. Reading a great fiction book is perfect right before bed time.
Greater tranquility
Reading can soothe like no other. Given that I’m a pretty high-energy person, reading forces me to sit still. This daily act of making myself be quiet and still is perfect for relieving my “fidgety factor”.
Improved Analytical Thinking
Analytical thinking is boosted by reading. Readers improve their general knowledge, and more importantly, are able to spot patterns quicker. If you can spot patterns quicker, your analytical skills receive a boost.
Increased Vocabulary
It’s no secret that reading increases your vocabulary and improves your spelling, but did you know that reading increases your vocabulary more than talking or direct teaching? Reading forces us to look at words that we might not have seen or heard recently. In fact, language in children’s books are likely to be more sophisticated than your average conversation. Knowing what other people are saying and using the perfect words to convey your feelings is a critical part of being a better human. Better listeners are more successful in life.
Improved Writing Skills
This isn’t much of a stretch, considering that reading improves vocabulary and critical thinking. That’s why English classes in High School make you read “the classics”. That’s why art students learn to copy masterpieces, so they know what creating something incredible should feel like.
Helps Prioritize Goals
Many times we’re certain we know what we “really want” in life. Yet I’ve found that activities like reading show me things I didn’t know about myself. My mind will drift to things that I’d really like to do or things I haven’t thought of in a long time. Reading gives you a chance for your mind to wander.
When you remove yourself from your work environment, you’ll start to see things that you might really want to do, that you’re not doing yet.
If you think that you don’t have enough time to start reading, you’re wrong. We make time for the things that are important to us. How much TV do you watch? How much time do you spend searching the web? You could easily replace reading with those activities.
There is really no excuse to not start reading on a regular basis. The benefits far outweigh the costs, and more knowledge never hurt anyone.
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