Oct 27, 2012

- Why Are Push-Ups a Good Exercise?

I probably do push-ups more than any other exercise.

Why?

Here are 3 reasons:


Full Body Workout. A standard push-up requires contraction of the muscles around the knee joints, hip joints, pelvis, and spine to maintain a straight line from your head to your feet. Combine that with activation of the muscles on the back of your arms, chest, shoulders, biceps, upper back, lower back, and legs, and you get full body workout in one simple exercise.


Versatility. Push-ups can be used to not just build muscular strength, but also to improve power (e.g. a “clap” pushup) and increase muscular endurance (e.g. doing X number of push-ups in 4 minutes).


Flexibility. By altering your hand and foot positions, you can change muscle recruitment

patterns and joint stresses of the push-ups – making the movement harder, easier, or simply stressing different muscles.


Oct 23, 2012

- 10 Hacks to Help You Stop Worrying Now


10 Hacks to Help You Stop Worrying Now

Does worry dominate your life?

Try these ten shortcuts to stop worrying for good.

1. Stop being superstitious that your worry is preventing bad things from happening.
 
Even if it’s somewhat unconscious, worriers sometimes believe that if they worry about something enough, it won’t happen.
There. Now that you’ve seen that in print, doesn’t it seem kind of silly?
The problem is, your superstition gets reinforced because most of the things that you worry about likely don’t happen.
But it’s not because you’re worrying about them – it’s just as likely that bad things wouldn’t happen even if you didn’t worry about them!

2. Choose to be motivated by something other than worry.

Another common belief about worry is that it is what motivates you to get things done.
There’s actually some truth to this.
You do get things done by worrying. It’s because you want to stop the pain of worrying so you hustle to get that task done.
However, there are so many positive ways to motivate yourself, why use something painful?
Try rewarding yourself when you get something done. Rather than removing a painful stimulus, give yourself something nice: candy, a walk, ten minutes to play Angry Birds, etc.
(And don’t tell me that worry is the only thing that motivates you until you’ve tried five positive methods first.)

3. Realize that worrying does not help you solve a problem.

While it seems like thinking about a problem over and over will help you solve a problem, it actually won’t.
For the most part.
The common question worriers ask, “What if . . .?” actually starts the problem-solving process, but then nothing further happens.
Check this out from researcher T.D. Borovec: “Beyond this [asking ‘what if?’], worry itself does not contribute further to solving problems. One is either worrying, or one is problem solving. These two distinctive processes may alternate sequentially during a worrisome episode but never occur, by definition, at the same time.”
So, you can’t worry and problem-solve at the same time.
And worry begets anxiety which throws your body into fight-or-flight mode, not exactly conducive to problem-solving.
If you really want to be at your best to problem-solve, see #9 below.

4. Face your fear directly rather than worrying about it.

Research has found that worriers, unlike people who don’t worry, don’t have as much ability to learn from being exposed to the thing they fear.
For example, most people who fear public speaking will eventually find that it’s not as bad as they thought it was once they’ve done it a few times.
Worriers don’t do this. Scientists believe it’s because worriers don’t allow the whole emotional impact to arise for them and so they can’t add “corrective information” that allows their fear to subside.
In short, you might be suppressing your fears through your worry.
Try to experience the things you worry about fully. Repeat the old mantra, “Feel the fear and do it anyway.”

5. Believe that you are actually more prepared for something bad happening now than you ever will be by worrying about it.

Because a lot of people think that worry will prepare them for when something bad does happen, remember what we learned above: worrying doesn’t help you solve a problem.
People are naturally resilient and that includes you. If something bad happens, you’ll likely be able to handle it without all the worrying you’re doing now.
 
6. Ask yourself “What’s the worst thing that can happen?”

The absolute bottom line to your worry is that whatever it is you fear is going to kill you.
It won’t.
The worst things that can happen might be bad, but they won’t kill you.
And you know what? As we’ve already discussed, you’re more prepared for the worst thing happening than you give yourself credit for.
And, most likely, when you are truthful with yourself about the worst thing that can happen, it really won’t be that bad after all.

7. Prove to yourself that most of the things you worry about never happen.

Keep what’s known as a “Worry Outcome Diary.”
On a daily basis, write down what you are worrying about. At the end of the week, note whether the thing you worried about actually happened or not.
You’ll find that the vast majority of worrisome things never happen.
So why expend your mental and physical energy on them?

8. Try out Worry Wednesday.

A great technique for worriers is to set aside a specific time to worry. Maybe it’s thirty minutes a day or maybe it’s a whole day – Worry Wednesday or something.
During your specified time, worry as much as you can.
Outside of that time, enjoy your life!

9. Teach your muscles how to relax on cue.

It’s really, really hard to worry when your body is completely relaxed.
Just like your muscles tense up when you worry, your mind will relax when your muscles do.
The more you practice, the more you’ll be able to relax on cue. That way, when you start to worry, you can hit the relaxation cue and let your worries float away.

10. Spend your time here now instead of in the future.
 
Probably most of your worries are about the future and include that question, “What if . . .?”
Of course, if your mind is always in the future, you’re pretty much missing out on what’s happening right now.
And right now is where your life is happening. Don’t miss it.
Use some grounding techniques with your senses to stay in the present.
Feel the surface in front of you. Is it cold? Rough? Smooth?
What do you smell in the air right now? What do you hear?
Focus on these sensations to stay in this moment which is your life rather than out in an unknown future.

Oct 12, 2012

- How to Get Better Sleep After Using a Computer All Day Long


How to Get Better Sleep After Using a Computer All Day Long 
It’s not uncommon to sit in front of computers all day long. It can cause headaches, blurry vision and makes us tired. There is a technical term for these syndromes. It’s called “Computer vision syndrome” (CVS) which is a temporary condition resulting from focusing the eyes on a computer display for protracted, uninterrupted periods of time.Here’s a hack which can prevent you from suffering CVS by providing better lighting for your computer it’s called ”f.lux” and it’s free software you can add to your computer. “f.lux” is a program that adjusts your monitors’ color wavelength by adapting to the time of day, to a warm color at night and similar to sunlight during the day. It makes your display look like the room that you’re in which helps your eyes feel to more comfortable. If your computer keeps you awake at night, you can download f.lux to make sure you get better sleep at night after long hours sitting in front of a computer. (f.lux can be run on Mac, Windows, Linux and iPhone/iPad)

Download f.lux Here

- The Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.
When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.
You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.
So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.
If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.
And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.
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