Hello everybody, I have being busy with my university studies so I could not get time to update posts here but I hope we're together. I would like you to read these self improvement tips which I got from one of my favourite site. It will be awesome if you put this into practise and develop your own super excellent character and become smart. Hope this success article will help you in one way or another, here it is read for yourself...
Why are successful people successful? What makes them achieve things most other people can only dream about? In most cases it is not luck or a very special talent they have. Sure, it may seem that way, but when you look at it more closely (and you ask them), things turn out quite differently. Let’s explore.When I study successful people by reading biographies and by talking with them, I see a clear pattern in their actions. The power of the five things below lies not in that you know them all, or you know some. The real strength is in hearing and seeing them again, and this time taking action. Apply what you read and grow.
Here arefive thingsyou should take into account in order to create amazing results in your life.
1. Life is a marathon, not a sprint.Don’t do something today and stop doing it tomorrow. Don’t hope from one ‘life changing’ idea to the next because the other one is looking even more amazing to you. Being consistent, longer than a couple of days, will create changes in your life.
Usually people say that on average habits are changed in about 3 to 4 weeks. Decide what you want to do, and do it for one month. I am sure after that month, you acquired a new skill, habit, attitude that will help you the rest of your life.
And with all this marathon living, you can of course take a few sprints every now and then. Just as long as you are never stopping or moving in the opposite direction.
2. Successful people do things other people don’t do.I believe people are by nature lazy creatures. We go for the shortest route, even if that isn’t bringing us to where we want to go. Sounds strange? Then why are you reading lots of articles on making your life easier and 90% of the information is never used?
There are lots of amazing ideas, tips and techniques right under your nose, you just have to take action. Get up earlier, study, have discipline, don’t chase the money, take responsibility. Do that and you are about to get more out of life than most other people.
3. Successful people know their outcome.No matter what you change, know why you are changing and what you are changing into. Have a clear goal, and take the appropriate action. The moment you know your outcome, change will be a lot easier. Getting up earlier to write 10 pages for your book is easier when you know you want to write a book, right? Going on a diet is a lot easier when you want to fit in your wedding dress.
4. Successful people are willing to trade short term fun for long time happiness.Understand that change normally comes with a little (or lots of) discomfort. This isn’t strange. Your body and brain will try to keep you in the state they are in. That is nature. What is in balance must stay in balance. And you are about to change the equilibrium in your life.
That simply has to hurt a little bit and cause stress. Get over it. You are not doing this to remain in the same situation you are in right now. You are doing this to improve your life and the lives of your family.
5. Successful people are almost just like other people.Almost… and that is the big difference. They tweak their lives a little bit and make amazing results a reality. Big changes come from taking small steps consistently.
Perhaps this is what this entire article is all about. You can make your life amazing, just as long as you identify the small steps and take them, day in and day out, no matter what.
Putting it Into ActionIn short, successful people are able to make simple and small changes to their lives that in time end up in amazing results. Think about some of the small things you can do right now, from today for the next 6 months.
Action point 1:Become smarter. Stop watching TV 15 minutes earlier, or use the commercial break to read and study (this one will do wonders, especially for people who watch TV a lot).
Action point 2:Do something more productive. Get up 10 minutes earlier and use that time for a couple of push-ups, crunches, preparing a good breakfast, or studying.
Action point 3:Stop something bad in your life. For example stop eating that one candy bar at the end of the day. This may not save your health immediately, but by cutting back on your sugar intake each day or week, you will make a difference in your life. You can also replace the word candy bar with coffee, snacks, fast food, etc. and reduce other unhealthy eating habits.
Hope you have enjoyed the tips for success and you will put into action what must be done. Wish you luck and success on your self transformation. See you then...
Showing posts with label Ramlat. Show all posts
Showing posts with label Ramlat. Show all posts
Sunday, January 26, 2014
Wednesday, January 22, 2014
Foods That Boost Brainpower...II
Green and black tea
According to recent studies, green and black teas appear to have the same effect on Alzheimer's disease— a neurodegenerative disease resulting in the loss of mental functions and memory — as drugs specifically designed to combat the illness.
Both types of tea fight the illness in many ways, but the most significant seems to be that they prevent the breakdown of acetylcholine, a key chemical involved in memory that is lacking in Alzheimer's patients. Green tea was one step ahead, as its effects lasted a full week, whereas those of black tea — which comes from the same plant as green tea but is fermented — only lasted a day.
Sage
In a recent study, subjects who took sage performed significantly better than those who didn't on a word recall test. Although the exact mechanism behind this isn't fully clear, experts believe sage might increase levels of a chemical that helps transmit messages in the brain. Since this is also the same chemical that is lacking in Alzheimer's patients, the possible use of sage to treat this illness is being examined.
Rosemary
Like sage, rosemary can stimulate the memory, strengthen mental clarity and alleviate mental fatigue. Studies have shown that rosemary enhanced subjects' long-term memory by around 15%.
supplements & moreB vitamins
While a healthy, balanced diet generally provides you with all your essential vitamins and nutrients, a vitamin B complex supplement can be beneficial for your memory, particularly in periods of stress. When you are under mental or physical stress, your body is depleted of B vitamins. This deficiency prevents acetylcholine — a key chemical involved in memory — from functioning in the brain.
B vitamins also carry oxygen to the brain and do away with damaging free radicals; this helps to enhance memory and sharpen the senses. You can either take a supplement or increase your consumption of vitamin B-rich foods, including liver, eggs, lentils, soybeans, and green beans.
Iron
Iron deficiency — the most common nutrient deficiency in the United States — is linked to many adverse effects, including difficulty concentrating, diminished intelligence, and a shortened attention span. Iron helps carry oxygen to the brain, and the lack of oxygen associated with iron deficiency can cause brain cell activity to slow down significantly.
A simple blood test can determine whether or not you suffer from this deficiency. If so, you can either take an iron supplement or consume iron-rich foods such as lean meats, beans, and iron-fortified cereals. Vitamin C also helps your body absorb iron, so try to combine the two with supplements or with whole foods during meals.
Water
Since the brain is 70% water, this essential fluid is vital for your memory. In fact, water accelerates the functioning of the brain as a whole, and when it is dehydrated, it works at a slower pace. This is particularly true when it comes to memory; a dehydrated brain releases the hormone cortisol, which adversely affects the brain's capacity to store information and create memory.
In addition, cortisol causes adrenalin to be released, which prompts the brain to function in a more primary, instinctive way; this also affects our mental functions and memory.
brain foodIt's really quite simple to integrate a few foods or supplements that will improve your memory and concentration into your everyday diet. An egg in the morning, a cup of green tea after lunch, some sage in your spaghetti sauce at dinnertime, and lots of water all day... you'll be feeling like a genius in no time.
Foods That Boost Brainpower.
Whether you're having trouble concentrating at work or you just need an extra mental kick to make it through your finals, there are many foods, herbs and supplements that can improve your memory, concentration and focus. If you combine these "brain foods" with regular exercise and a good night's sleep, you'll have boosted your brainpower in no time.
However, keep in mind that while some foods can be beneficial for your brain, others can have quite the opposite effect. Processed foods that are high in simple carbs, sugar, salt, and preservatives — such as pies, cakes, and some breads and cereals — can actually inhibit the release of chemicals needed for the brain to function properly.
If you're looking to boost your brainpower, here are some whole foods, herbs and supplements that can help.
whole foodsEggs
Since the solid (non-water) part of the brain is primarily composed of fat, we must provide it with "good fats" — essential fatty acids or EFAs — through our diet because the body does not produce them. In fact, fat is essential in the formation of synapses in the brain that are involved in the creation and maintenance of memories. Eggs are an excellent source of EFAs.
Oily fish
If your mother told you that eating fish would make you smart, she was right. Oily varieties of fish — such as salmon, sardines, mackerel, and herring — are high in the EFAs known as omega-3 fatty acids. These good fats are crucial components of our brain cells and improve learning powers and memory.
Sardines also have the added benefit of containing the nutrient choline, a brain chemical that is fundamental for memory.
Soy
All the whole foods mentioned here also have the advantage of being packed with protein, which triggers neurotransmitters associated with memory. Soy is no exception. Soy protein isolate, which consists of a concentrated form of protein extracted from soybeans, is a great source of protein that can be found in supplements, liquid or powder form.
But soy — found in natural products such as soymilk or in soy isoflavone supplements — is also valuable for improving verbal and non-verbal memory, as well as mental flexibility.
herbsGingko biloba
Gingko biloba, which has been used in Eastern cultures for thousands of years, is perhaps the most well-known and one of the most potent "memory herbs." It works by increasing the blood flow to the brain, by dilating the blood vessels and increasing oxygen supply. However, it isn't an instant solution as it can take a few weeks to start seeing results. It also gets rid of free radicals that can damage brain cells.
Boost your brainpower with these everyday herbs you probably have lying around your kitchen, as well as with some basic supplements....
Sunday, January 12, 2014
Stress.
What is Stress?
Stress is something which many of us face in our lives, sometimes even on a daily basis. The stress that is felt can be the result of work-related issuesor ones which fall closer to home. No matter what the cause, stress is a normal condition which will occur from time to time.
Stress can range in severity. If one experiences moderate stress in their life, they may just wish to deal with the stress as they know it is only temporary and will go away on its own. In the alternative, if stress is more the result of one’s lifestyle, eliminating the stress causing factors and/or gaining healthful insight on how to alleviate stress the right way might just be the best thing for an individual to do for themselves.
Defining Stress
There are many different definitions of stress. The definitions of stress depends strongly on the type of entity that is defining it. Regular dictionaries define stress as a condition caused by outside factors in the environment which can cause physical or mental results. Medical dictionaries usually define stress due to the medical conditions which can result from stress.
When Is Stress Problematic?
Stress is a normal thing for individuals to experience. Every individual has experienced stress at one point or another. It is usually only when stress becomes unbearable, chronic or severe when the individual needs to have their stress evaluated. Stress is troublesome for many individuals due to the fact that various illnesses and medical conditions can result from too much stress on too frequent a basis. If stress becomes severe or overly common, there are ways for the individual to alleviate such stress and move on with their daily lives.
Possible Solutions for Stress
One way to reduce stress is to eliminate the stress-causing event or object. Other ways to eliminate or alleviate stress are to exercise, meditation, aromatherapyand eat a proper diet. It is important that the individual experiencing the stress acknowledges such a condition and then starts on the right track to getting rid of stress-causing factors in their life or working to alleviate the stress through other means.
Wednesday, December 18, 2013
How To: Improve Your Memory,second release.
How To: Improve Your Memory.
Correlate namesThere are few things as nerve-racking as meeting someone you already know but forgetting their name. You can resolve the situation by associating them to someone they look like or to a word linked to one of their character traits. Play with their name (Big Bad Billy, Kooky Kathy) and have a visual image of them in your mind.
Make a concept mapMake a visual painting of what you're trying to remember. Structure a topic in your mind so that you can see everything clearly. Then, when there's something you're forgetting, visualize this shape and your brain will allow you to recover the data. In addition, ensure that you comprehend the nitty-gritty of a topic before trying to commit it to memory-interconnected specifics.
all-purpose guidelinesThe following tips will ensure that your memory is sharper than ever.
Enjoy the informationWe always remember the things in which we are interested. If you despise mathematics, you'll have a very hard time remembering complicated theorems. But if you read up on the topic and discover the plight of the scientists who developed them, you will be directly involved and remembering them will be almost effortless. The same goes for everything. There's a reason why the phone number of your favorite pizza place is easier to recall than that of your dentist's office.
Take your timeMemory isn't instantaneous; you have to give yourself enough time to absorb information. Some things can be remembered more quickly than others, of course, but don't berate yourself for not being fast enough. When you are trying to remember something, keep your energy level high and concentrate effectively.
RelaxPressure works for some people, but most of us function better when we're not afflicted with anxiety. Take deep breaths; tell yourself that you have all the time in the world and that not remembering something is fine. Relaxing will serve to enhance your awareness and your ability to remember.
Be selectiveThere's no way anyone can remember everything in life. You must be choosy; select what you want to commit to memory and allow your mind to forget the rest. Your brain is like a file cabinet, so throw away what you don't need and make room for the important stuff.
Keep your mind activeApathy may be fine on a Sunday morning, but it shouldn't be a way of life. The more you keep your psyche dynamic, the better it will operate. This is even more important as you get older. Do crossword puzzles, learn a new word every dayand read constantly. Be relentless in exercising your wits.
Care for your healthThe brain is intimately linked to the body. Exercise every day, vie for first-class blood flow and stimulate your lungs. Eat properlyto give your system the right nutrients and vitamins. Heavy use of alcohol and drugs can deteriorate your memory. Furthermore, consuming ginkgo biloba, lecithin and phosphatidylserine can improve your memory.
super memoryIn essence, all these tips are about focusing and paying attention to things. Care about what you want to remember and put some genuine effort into it. The more you practice your newfound skills and keep your mind active, the more your memory will improve.
It's worth doing since everyone thinks highly of people with good memories. It could seriously help you at work and in your personal life.
Resources:
www.mamashealth.com
www.thinkactive.co.uk
www.mindtools.com
Correlate namesThere are few things as nerve-racking as meeting someone you already know but forgetting their name. You can resolve the situation by associating them to someone they look like or to a word linked to one of their character traits. Play with their name (Big Bad Billy, Kooky Kathy) and have a visual image of them in your mind.
Make a concept mapMake a visual painting of what you're trying to remember. Structure a topic in your mind so that you can see everything clearly. Then, when there's something you're forgetting, visualize this shape and your brain will allow you to recover the data. In addition, ensure that you comprehend the nitty-gritty of a topic before trying to commit it to memory-interconnected specifics.
all-purpose guidelinesThe following tips will ensure that your memory is sharper than ever.
Enjoy the informationWe always remember the things in which we are interested. If you despise mathematics, you'll have a very hard time remembering complicated theorems. But if you read up on the topic and discover the plight of the scientists who developed them, you will be directly involved and remembering them will be almost effortless. The same goes for everything. There's a reason why the phone number of your favorite pizza place is easier to recall than that of your dentist's office.
Take your timeMemory isn't instantaneous; you have to give yourself enough time to absorb information. Some things can be remembered more quickly than others, of course, but don't berate yourself for not being fast enough. When you are trying to remember something, keep your energy level high and concentrate effectively.
RelaxPressure works for some people, but most of us function better when we're not afflicted with anxiety. Take deep breaths; tell yourself that you have all the time in the world and that not remembering something is fine. Relaxing will serve to enhance your awareness and your ability to remember.
Be selectiveThere's no way anyone can remember everything in life. You must be choosy; select what you want to commit to memory and allow your mind to forget the rest. Your brain is like a file cabinet, so throw away what you don't need and make room for the important stuff.
Keep your mind activeApathy may be fine on a Sunday morning, but it shouldn't be a way of life. The more you keep your psyche dynamic, the better it will operate. This is even more important as you get older. Do crossword puzzles, learn a new word every dayand read constantly. Be relentless in exercising your wits.
Care for your healthThe brain is intimately linked to the body. Exercise every day, vie for first-class blood flow and stimulate your lungs. Eat properlyto give your system the right nutrients and vitamins. Heavy use of alcohol and drugs can deteriorate your memory. Furthermore, consuming ginkgo biloba, lecithin and phosphatidylserine can improve your memory.
super memoryIn essence, all these tips are about focusing and paying attention to things. Care about what you want to remember and put some genuine effort into it. The more you practice your newfound skills and keep your mind active, the more your memory will improve.
It's worth doing since everyone thinks highly of people with good memories. It could seriously help you at work and in your personal life.
Resources:
www.mamashealth.com
www.thinkactive.co.uk
www.mindtools.com
How To: Improve Your Memory.
How To: Improve Your Memory.
Are you the type who always forgets stuff? Can you remember the chemical formulas containing 1-methylethylidene? How about the date when you first had sex? Of course not. That's because memory is selective; we usually remember certain things more easily because they're important to us. But we all have the potential to remember anything we want; it's just a matter of exercising the brain adequately. Read on to learn how you can improve your memory.
the problemInstead of launching into a psychological dissertation on the intricacies of short-term memory and long-term memory, let's just agree that certain important things slip our minds.
For example, everyone — except maybe your chemistry teacher — will forgive you for not remembering the composition of certain chemical formulas. However, you could get into a heap of trouble for forgetting your girlfriend's name, especially when snuggling in bed. Here are a few things you should make an effort to remember:
*.Names
*. Phone numbers
*.Faces
*.Tasks
*.Appointments
*.Birthdays
*.Conversations
*.The truth (or lies)
For the most part, not recalling these things is a matter of not paying enough attention. As my girlfriend always says, "If you really cared, you wouldn't forget." Put some effort into it next time and see how much more you can remember. Also, determine whether you have an audio memory or a visual memory. Once you resolve this question, you'll be in a better position to learn how to improve it.
the solutionHere are some concrete tips you can follow to develop your ability to remember pertinent information.
Be activeThis applies to everything, whether you're listening, thinking or reading. Make an effort to take notes or acknowledge that you've heard what the other person has told you. When we're passive, our minds drift away. If you work hard at being active, your brain will register what is being said and you'll remember it more easily.
FocusStart paying attention to detail. We hear an overwhelming quantity of information each day, but we only remember what is important to us. Broaden what you deem significant and you will remember more. A good trick is to imagine that everything is vital. Pretend you're a crime scene investigator or a secret agent and that every aspect of what's going on around you is vital to national security.
Make associationsEstablish links between what you're trying to recollect and things you already know. It can be a color, a number or a rhyme. To remember a list of things, picture images that rhyme with numbers. For example,onerhymes withsun; visually associatesunwith the first item of your list. Then, do the same withtwo, which rhymes withclue, etc. You can also use acronyms and combinations of names — or make sentences using the first letter of every word — as mnemonic tools.
RepeatWhat was your schoolteacher's favorite punitive method? Whenever someone was disorderly, she'd make them copy whatever they weren't supposed to do over and over again on the blackboard. Repetition helps us remember; it forcefully imprints an idea in our minds. Each time you meet someone, repeat their name right away. When someone gives you their phone number, write it down and repeat it out loud. Also, when there's something you really want to remember, don't be afraid to write it down several times on a piece of paper.
Make rhymes, draw a map and change your lifestyle...!
Are you the type who always forgets stuff? Can you remember the chemical formulas containing 1-methylethylidene? How about the date when you first had sex? Of course not. That's because memory is selective; we usually remember certain things more easily because they're important to us. But we all have the potential to remember anything we want; it's just a matter of exercising the brain adequately. Read on to learn how you can improve your memory.
the problemInstead of launching into a psychological dissertation on the intricacies of short-term memory and long-term memory, let's just agree that certain important things slip our minds.
For example, everyone — except maybe your chemistry teacher — will forgive you for not remembering the composition of certain chemical formulas. However, you could get into a heap of trouble for forgetting your girlfriend's name, especially when snuggling in bed. Here are a few things you should make an effort to remember:
*.Names
*. Phone numbers
*.Faces
*.Tasks
*.Appointments
*.Birthdays
*.Conversations
*.The truth (or lies)
For the most part, not recalling these things is a matter of not paying enough attention. As my girlfriend always says, "If you really cared, you wouldn't forget." Put some effort into it next time and see how much more you can remember. Also, determine whether you have an audio memory or a visual memory. Once you resolve this question, you'll be in a better position to learn how to improve it.
the solutionHere are some concrete tips you can follow to develop your ability to remember pertinent information.
Be activeThis applies to everything, whether you're listening, thinking or reading. Make an effort to take notes or acknowledge that you've heard what the other person has told you. When we're passive, our minds drift away. If you work hard at being active, your brain will register what is being said and you'll remember it more easily.
FocusStart paying attention to detail. We hear an overwhelming quantity of information each day, but we only remember what is important to us. Broaden what you deem significant and you will remember more. A good trick is to imagine that everything is vital. Pretend you're a crime scene investigator or a secret agent and that every aspect of what's going on around you is vital to national security.
Make associationsEstablish links between what you're trying to recollect and things you already know. It can be a color, a number or a rhyme. To remember a list of things, picture images that rhyme with numbers. For example,onerhymes withsun; visually associatesunwith the first item of your list. Then, do the same withtwo, which rhymes withclue, etc. You can also use acronyms and combinations of names — or make sentences using the first letter of every word — as mnemonic tools.
RepeatWhat was your schoolteacher's favorite punitive method? Whenever someone was disorderly, she'd make them copy whatever they weren't supposed to do over and over again on the blackboard. Repetition helps us remember; it forcefully imprints an idea in our minds. Each time you meet someone, repeat their name right away. When someone gives you their phone number, write it down and repeat it out loud. Also, when there's something you really want to remember, don't be afraid to write it down several times on a piece of paper.
Make rhymes, draw a map and change your lifestyle...!
5 Daily Brain Exercises.
Many men are devoted to exercise to bulk up their bodies, but the phrase “use it or lose it” applies to more than just the muscles in our bodies — it also applies to the neural pathways and connections in our brains. There are a variety of exercises and activities that can successfully work each of the brain’s five major cognitive functions on a daily basis. In addition to the tasks you can perform daily, you can also train your brain with HAPPYneurononline brain games and a personalized brain fitness program.
Our minds consist of five main cognitive functions:
*.memory,
*.attention,
*.language,
*.visual-spatial skills,
*.and executive function.
It’s important to challenge, stimulate and effectively exercise all five areas to stay mentally sharp as our brains age. Here are 5 daily brain exercises that can help you do this.
1- MemoryMemory plays a crucial role in all cognitive activities, including reading, reasoning and mental calculation. There are several types of memory at work in the brain. Taken together, these are the cognitive skills we may notice most when they begin to fail. To maintain a good memory, you need to train for it, which can be easier than you think. Listening to music is not only enjoyable, but by choosing a song you don’t know and memorizing the lyrics, you boost the level of acetylcholine, the chemical that helps build your brain, and improve your memoryskills. Challenge yourself even more by showering or getting dressed in the dark or using your opposite hand to brush your teeth. These challenges help build new associations between different neural connections of the brain.
Improve your memory with this HAPPYneuron game.
2- AttentionAttention is necessary in nearly all daily tasks. Good attention enables you to maintain concentration despite noise and distractions and to focus on several activities at once. We can improve our attention by simply changing our routines. Change your route to work or reorganize your desk — both will force your brain to wake up from habits and pay attention again. As we age, our attention span can decrease, making us more susceptible to distraction and less efficient at multitasking. By combining activities like listening to an audio book with jogging or doing math in your head while you drive forces your brain to work at doing more in the same amount of time
Improve your attention with this HAPPYneuron game.
3- LanguageLanguage activities will challenge our ability to recognize, remember and understand words. They also exercise our fluency, grammatical skills and vocabulary. With regular practice, you can expand your knowledge of new words and much more easily retrieve words that are familiar. For example, if you usually only thoroughly read the sports section, try reading a few in-depth business articles. You’ll be exposed to new words, which are easier to understand when read in context or easier to look up on a dictionary site if you are reading the news online. Take time to understand the word in its context, which will help you build your language skills and retrieve the word more readily in front of your bossin the future.
Improve your language skills with this.
4- Visual-SpatialWe live in a colorful, three-dimensional world. Analyzing visual information is necessary to be able to act within your environment. To work this cognitive function, try walking into a room and picking out five items and their locations. When you exit the room, try to recall all five items and where they were located. Too easy? Wait two hours and try to remember those items and their locations. The next time you’re waiting on your coworker or friend to arrive, try this mental exercise. Look straight ahead and note everything you can see both in front of you and in your peripheral vision. Challenge yourself to recall everything and write it down. This will force you to use your memoryand train your brain to focus on your surroundings.
Improve your visual-spatial skills with this HAPPYneuron game.
5- Executive FunctionWithout even realizing it, you use your logic and reasoning skills on a daily basis to make decisions, build up hypotheses and consider the possible consequences of your actions. Activities in which you must define a strategy to reach a desired outcome and calculate the right moves to reach the solution in the shortest possible time are actually fun activities you do daily — like social interaction and, yes, video games. Engaging in a brief visit with a friend boosts your intellectual performance by requiring you to consider possible responses and desired outcomes. Video games require strategy and problem-solvingto reach a desired outcome — like making it to the final level. “It’s not justHalo, honey; I’m exercising my executive brain functions!”
Improve your executive function skills with this....!
Our minds consist of five main cognitive functions:
*.memory,
*.attention,
*.language,
*.visual-spatial skills,
*.and executive function.
It’s important to challenge, stimulate and effectively exercise all five areas to stay mentally sharp as our brains age. Here are 5 daily brain exercises that can help you do this.
1- MemoryMemory plays a crucial role in all cognitive activities, including reading, reasoning and mental calculation. There are several types of memory at work in the brain. Taken together, these are the cognitive skills we may notice most when they begin to fail. To maintain a good memory, you need to train for it, which can be easier than you think. Listening to music is not only enjoyable, but by choosing a song you don’t know and memorizing the lyrics, you boost the level of acetylcholine, the chemical that helps build your brain, and improve your memoryskills. Challenge yourself even more by showering or getting dressed in the dark or using your opposite hand to brush your teeth. These challenges help build new associations between different neural connections of the brain.
Improve your memory with this HAPPYneuron game.
2- AttentionAttention is necessary in nearly all daily tasks. Good attention enables you to maintain concentration despite noise and distractions and to focus on several activities at once. We can improve our attention by simply changing our routines. Change your route to work or reorganize your desk — both will force your brain to wake up from habits and pay attention again. As we age, our attention span can decrease, making us more susceptible to distraction and less efficient at multitasking. By combining activities like listening to an audio book with jogging or doing math in your head while you drive forces your brain to work at doing more in the same amount of time
Improve your attention with this HAPPYneuron game.
3- LanguageLanguage activities will challenge our ability to recognize, remember and understand words. They also exercise our fluency, grammatical skills and vocabulary. With regular practice, you can expand your knowledge of new words and much more easily retrieve words that are familiar. For example, if you usually only thoroughly read the sports section, try reading a few in-depth business articles. You’ll be exposed to new words, which are easier to understand when read in context or easier to look up on a dictionary site if you are reading the news online. Take time to understand the word in its context, which will help you build your language skills and retrieve the word more readily in front of your bossin the future.
Improve your language skills with this.
4- Visual-SpatialWe live in a colorful, three-dimensional world. Analyzing visual information is necessary to be able to act within your environment. To work this cognitive function, try walking into a room and picking out five items and their locations. When you exit the room, try to recall all five items and where they were located. Too easy? Wait two hours and try to remember those items and their locations. The next time you’re waiting on your coworker or friend to arrive, try this mental exercise. Look straight ahead and note everything you can see both in front of you and in your peripheral vision. Challenge yourself to recall everything and write it down. This will force you to use your memoryand train your brain to focus on your surroundings.
Improve your visual-spatial skills with this HAPPYneuron game.
5- Executive FunctionWithout even realizing it, you use your logic and reasoning skills on a daily basis to make decisions, build up hypotheses and consider the possible consequences of your actions. Activities in which you must define a strategy to reach a desired outcome and calculate the right moves to reach the solution in the shortest possible time are actually fun activities you do daily — like social interaction and, yes, video games. Engaging in a brief visit with a friend boosts your intellectual performance by requiring you to consider possible responses and desired outcomes. Video games require strategy and problem-solvingto reach a desired outcome — like making it to the final level. “It’s not justHalo, honey; I’m exercising my executive brain functions!”
Improve your executive function skills with this....!
Common Fitness Program Myths,second release
Common Fitness Program Myths.
Myth 3: Doing moderate-intensity cardio for one hour is the best way to burn fatMany people still believe that since you burn more fat calories during a moderate-intensity session, this is the best way to burn body fat. While it is true that working at a moderate heart rate will make your body burn more calories from fat, the more important thing to look at is thetotalnumber of calories you burn.
When you perform high-intensity interval workouts, you burn more calories per minute than when you work out at a lower intensity. Granted, you may not be able to last as long, but the number of calories you burn during both sessions is actually quite similar. But the advantage of interval training is that it causes your body to burn a significant amount of caloriesafteryou have finished your workout. This means that you will continue burning calories at a higher rate for numerous hours afterward, thus causing the total number of calories burned throughout the day to be higher, translating into a greater fat loss.
High-intensity interval training also tends to help preserve muscle tissue, whereas long moderate-intensity workouts can become catabolic in nature (breaking down muscle).
However, an important point to keep in mind is that you cannot perform high-intensity cardio every day; either alternate high- and moderate-intensity sessions or space out your high-intensity workouts within the week. If you do wish to perform some moderate-intensity sessions, they should last at least 20 minutes so that your body can get into its fat stores; for the first 20 minutes or so, you will most likely just be burning carbohydrates that you have consumed in recent hours. For your intense workouts, you can see benefits — both from a fat-burning and a health benefit standpoint — from doing short 6- to 10-minute workouts.
Myth 4: You need to eat lots of protein to build muscleThe more proteinyou eat, the more muscle you will build, right? Wrong.
The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.
Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body's preferred source of energy to create the muscle tissue from the protein you took in.
Myth 5: In order to see results, you must push yourself to your limit during every workoutOne of the key factors to getting stronger is rest. If you are going to the gym day in and day out, and pushing yourself to the max, you are likely not recovering from your workouts and not getting any stronger. It is when the body is resting that it can repair itself and rebuild so that it is stronger the next time around. If you work out again before your body has recovered, you will only break the muscle down further, causing you to become weaker rather than stronger.
Incorporating some easy or "off" days into your fitness programwill give your body the time it needs to recover and will give you a psychological break. You will find that you are better able to stay motivated and you will greatly reduce your chances of overtrainingand injury.
more myths to comeStay tuned for the next article, which will demystify more myths, like doing 1,000 crunches a day, eating after 8 p.m. and the efficiency of workout supplements.
Myth 3: Doing moderate-intensity cardio for one hour is the best way to burn fatMany people still believe that since you burn more fat calories during a moderate-intensity session, this is the best way to burn body fat. While it is true that working at a moderate heart rate will make your body burn more calories from fat, the more important thing to look at is thetotalnumber of calories you burn.
When you perform high-intensity interval workouts, you burn more calories per minute than when you work out at a lower intensity. Granted, you may not be able to last as long, but the number of calories you burn during both sessions is actually quite similar. But the advantage of interval training is that it causes your body to burn a significant amount of caloriesafteryou have finished your workout. This means that you will continue burning calories at a higher rate for numerous hours afterward, thus causing the total number of calories burned throughout the day to be higher, translating into a greater fat loss.
High-intensity interval training also tends to help preserve muscle tissue, whereas long moderate-intensity workouts can become catabolic in nature (breaking down muscle).
However, an important point to keep in mind is that you cannot perform high-intensity cardio every day; either alternate high- and moderate-intensity sessions or space out your high-intensity workouts within the week. If you do wish to perform some moderate-intensity sessions, they should last at least 20 minutes so that your body can get into its fat stores; for the first 20 minutes or so, you will most likely just be burning carbohydrates that you have consumed in recent hours. For your intense workouts, you can see benefits — both from a fat-burning and a health benefit standpoint — from doing short 6- to 10-minute workouts.
Myth 4: You need to eat lots of protein to build muscleThe more proteinyou eat, the more muscle you will build, right? Wrong.
The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.
Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body's preferred source of energy to create the muscle tissue from the protein you took in.
Myth 5: In order to see results, you must push yourself to your limit during every workoutOne of the key factors to getting stronger is rest. If you are going to the gym day in and day out, and pushing yourself to the max, you are likely not recovering from your workouts and not getting any stronger. It is when the body is resting that it can repair itself and rebuild so that it is stronger the next time around. If you work out again before your body has recovered, you will only break the muscle down further, causing you to become weaker rather than stronger.
Incorporating some easy or "off" days into your fitness programwill give your body the time it needs to recover and will give you a psychological break. You will find that you are better able to stay motivated and you will greatly reduce your chances of overtrainingand injury.
more myths to comeStay tuned for the next article, which will demystify more myths, like doing 1,000 crunches a day, eating after 8 p.m. and the efficiency of workout supplements.
Common Fitness Program Myths.
Common Fitness Program Myths:
There are so many different diet and fitness programs out there today that it's hard to know what will give you noticeable results and what will leave you wishing you had spent all those hours in the gym doing something more productive.
There are many knowledgeable people out there who can offer you some great advice on how to achieve your goals, but you also need to be aware of some of the major myths that exist in the bodybuilding and fitness world, such as the ever-popular "carbs are evil" untruth. Over time, though, this myth is being corrected; people are starting to learn not to leave out this vital nutrient and are working it back into their diets.
So make sure you are not falling for the following common myths, or you will likely see your progression begin to slow and could even set yourself up for injury.
Myth 1: Your buddy's fitness program will give you the same resultsThis is a very common notion among bodybuilders, who constantly ask fellow gym partners what kind of fitness program and diet tricks they use, thinking that if they do the same, they will see the same results.
This couldn't be further from the truth.
Granted, it may be a very good program and you may see some results with it, but remember that you have a different physiological makeup than every other guy in the gym, and your body will respond to various training protocols in a different manner. So your best bet is to incorporate some aspects of this "workout God"'s regimen into your program, but play around with the techniques and figure out what works best for you.
You may simply need to reduce the number of reps or substitute one exercise for another in the program. The important thing is to come up with the plan that works best foryou.
Myth 2: You don't need to work out your legs if you jogIt seems like when you walk through a gym these days, everyone is huddled around the free weights doing arms, while there is no one to be seen at the squat rack. Men often decide to forgo any leg training and just concentrate on their upper bodies. They figure that since they went for a run that morning or did some interval training on the bike the day before, they have already worked their legs enough.
The truth is that working your legs will indirectly help your upper body grow. Your leg muscles are incredibly large; when stimulated, they release a large amount of testosterone — the primary anabolic hormone responsible for muscle growth — throughout the body. Thus, you will benefit your upper body on days you don't even work it out.
Also, having a strong lower body is the best basis for the rest of your training. Otherwise, it is like trying to build a house without a foundation — not very effective. So be sure you don't pass up your leg training sessions any longer.
The best way to burn fat, the amount of protein youreallyneed, and more...
There are so many different diet and fitness programs out there today that it's hard to know what will give you noticeable results and what will leave you wishing you had spent all those hours in the gym doing something more productive.
There are many knowledgeable people out there who can offer you some great advice on how to achieve your goals, but you also need to be aware of some of the major myths that exist in the bodybuilding and fitness world, such as the ever-popular "carbs are evil" untruth. Over time, though, this myth is being corrected; people are starting to learn not to leave out this vital nutrient and are working it back into their diets.
So make sure you are not falling for the following common myths, or you will likely see your progression begin to slow and could even set yourself up for injury.
Myth 1: Your buddy's fitness program will give you the same resultsThis is a very common notion among bodybuilders, who constantly ask fellow gym partners what kind of fitness program and diet tricks they use, thinking that if they do the same, they will see the same results.
This couldn't be further from the truth.
Granted, it may be a very good program and you may see some results with it, but remember that you have a different physiological makeup than every other guy in the gym, and your body will respond to various training protocols in a different manner. So your best bet is to incorporate some aspects of this "workout God"'s regimen into your program, but play around with the techniques and figure out what works best for you.
You may simply need to reduce the number of reps or substitute one exercise for another in the program. The important thing is to come up with the plan that works best foryou.
Myth 2: You don't need to work out your legs if you jogIt seems like when you walk through a gym these days, everyone is huddled around the free weights doing arms, while there is no one to be seen at the squat rack. Men often decide to forgo any leg training and just concentrate on their upper bodies. They figure that since they went for a run that morning or did some interval training on the bike the day before, they have already worked their legs enough.
The truth is that working your legs will indirectly help your upper body grow. Your leg muscles are incredibly large; when stimulated, they release a large amount of testosterone — the primary anabolic hormone responsible for muscle growth — throughout the body. Thus, you will benefit your upper body on days you don't even work it out.
Also, having a strong lower body is the best basis for the rest of your training. Otherwise, it is like trying to build a house without a foundation — not very effective. So be sure you don't pass up your leg training sessions any longer.
The best way to burn fat, the amount of protein youreallyneed, and more...
Monday, December 9, 2013
Noa maarifa yako ya kibiashara kwa hadithi hii.YOUR GOLDEN GOOSE:
Your Golden Goose:
Do you think your most valuable asset is a possession? Your home, your car, your stereo or your savings? No, none of these things are your most valuable asset.
Even if you have millions of dollars. Your money is not your most valuable asset. In fact, it might become a liability if you get obsessed about keeping it and protecting it. Your life can become controlled by your cash.
No, the most valuable financial asset you own is not a possession, but your personal golden goose.
The Goose That Laid the Golden Eggs
The Greek slave Aesop told this story 2500 years ago. A man and his wife owned a goose that laid a golden egg every day. They decided they were not getting rich fast enough. They believed the bird must be full of gold and so decided to kill it.
When they cut open their golden goose, they found it was just like any other goose. They not only failed to get rich all at once as they had hoped, they no longer enjoyed the daily golden eggs.
Because you have probably heard this story, you would never think of cutting a goose that laid golden eggs for you. You would take special care of that goose. You would buy it the best goose feed, build it the most comfortable goose nest and give it the nicest goose pond available, right?
The truth is, you own a golden goose.
Conditions of Success
"The conditions of success are few and easily stated.
"The ability to hold a job depends, in the main, upon ability.
"One's intelligence is directly related to his ability. There is no such thing as being too smart. But there is such a thing as being too stupid." -- L. Ron Hubbardfrom The Problems of Work
Your ability to work and produce something valuable is the goose that lays golden eggs for you. The more ability you have, the more golden eggs you can earn.
The Best Investment in the World
Professional investors are constantly searching for investments (golden geese) with three qualities:
1. The investment must be safe and secure.
2. It must produce above-average income.
3. Opportunities to buy the investment must be everywhere.
Your ability to make money, fits all three qualities.
1. Your ability to earn money is safe. Some idiot might try to kill your goose with criticism, attacks or backstabbing. Yet once you bounce back, your skills start to produce golden eggs again. Your skills do not easily disappear.
2. By investing in your golden goose, you can earn a huge income.
For example, a doctor spends $90,000 on education and then earns $180,000 per year. He or she earns twice the education cost every year. How many other types of investments can do that?
As another example, you decide to take a sales class. You pay $5,000 for the class and travel costs. You come back to your business and increase your sales by $1,000 per month or $12,000 per year. By investing $5,000, you get back $12,000 the first year. This is a return of 240% which any investor will tell you is an incredible return.
You can expect an excellent return on your investment by obtaining any skill: people skills, computer skills, speaking skills and so on. Even better is improving your personal power base -- your ability to deal with difficult situations, to make correct decisions, to work harder, to accomplish more, to do tough jobs.
3. Skill-enhancement opportunities are all around you. Professional investors spend most of their time looking for golden geese.They are happy if 60% of their investments make money. By investing in your personal abilities, you can expect 90-100% of these investments will help you succeed. Because you get some improvement from everything you learn, you have no real risk.
Recommendations
1. Make a list of all the abilities you have that make you money.For example, "My ability to handle customer's complaints." "My ability to lead great workshops." "My ability to build garages."
2. Next to each item on your list, write down how you can improve each of theseabilities. For example, "As well has handle complaints, I'd like to know how to make people happy." "As well as leading great workshops, I'd like to give them business consulting." "As well as building garages, I'd like to learn how to build houses."
3. Next to each of these new abilities, write down what you can do to obtain them.Examples: "Read every book I can find on helping people." "Take classes in my spare time on business consulting." "Find a successful construction company owner who is willing to train me."
4. Take action. Invest all your spare time into yourself.
If you do one thing every day, to improve your golden goose, you will soon have all the golden eggs you need.
Nakutakia furaha na mafanikio tele katika maisha yako!
Do you think your most valuable asset is a possession? Your home, your car, your stereo or your savings? No, none of these things are your most valuable asset.
Even if you have millions of dollars. Your money is not your most valuable asset. In fact, it might become a liability if you get obsessed about keeping it and protecting it. Your life can become controlled by your cash.
No, the most valuable financial asset you own is not a possession, but your personal golden goose.
The Goose That Laid the Golden Eggs
The Greek slave Aesop told this story 2500 years ago. A man and his wife owned a goose that laid a golden egg every day. They decided they were not getting rich fast enough. They believed the bird must be full of gold and so decided to kill it.
When they cut open their golden goose, they found it was just like any other goose. They not only failed to get rich all at once as they had hoped, they no longer enjoyed the daily golden eggs.
Because you have probably heard this story, you would never think of cutting a goose that laid golden eggs for you. You would take special care of that goose. You would buy it the best goose feed, build it the most comfortable goose nest and give it the nicest goose pond available, right?
The truth is, you own a golden goose.
Conditions of Success
"The conditions of success are few and easily stated.
"The ability to hold a job depends, in the main, upon ability.
"One's intelligence is directly related to his ability. There is no such thing as being too smart. But there is such a thing as being too stupid." -- L. Ron Hubbardfrom The Problems of Work
Your ability to work and produce something valuable is the goose that lays golden eggs for you. The more ability you have, the more golden eggs you can earn.
The Best Investment in the World
Professional investors are constantly searching for investments (golden geese) with three qualities:
1. The investment must be safe and secure.
2. It must produce above-average income.
3. Opportunities to buy the investment must be everywhere.
Your ability to make money, fits all three qualities.
1. Your ability to earn money is safe. Some idiot might try to kill your goose with criticism, attacks or backstabbing. Yet once you bounce back, your skills start to produce golden eggs again. Your skills do not easily disappear.
2. By investing in your golden goose, you can earn a huge income.
For example, a doctor spends $90,000 on education and then earns $180,000 per year. He or she earns twice the education cost every year. How many other types of investments can do that?
As another example, you decide to take a sales class. You pay $5,000 for the class and travel costs. You come back to your business and increase your sales by $1,000 per month or $12,000 per year. By investing $5,000, you get back $12,000 the first year. This is a return of 240% which any investor will tell you is an incredible return.
You can expect an excellent return on your investment by obtaining any skill: people skills, computer skills, speaking skills and so on. Even better is improving your personal power base -- your ability to deal with difficult situations, to make correct decisions, to work harder, to accomplish more, to do tough jobs.
3. Skill-enhancement opportunities are all around you. Professional investors spend most of their time looking for golden geese.They are happy if 60% of their investments make money. By investing in your personal abilities, you can expect 90-100% of these investments will help you succeed. Because you get some improvement from everything you learn, you have no real risk.
Recommendations
1. Make a list of all the abilities you have that make you money.For example, "My ability to handle customer's complaints." "My ability to lead great workshops." "My ability to build garages."
2. Next to each item on your list, write down how you can improve each of theseabilities. For example, "As well has handle complaints, I'd like to know how to make people happy." "As well as leading great workshops, I'd like to give them business consulting." "As well as building garages, I'd like to learn how to build houses."
3. Next to each of these new abilities, write down what you can do to obtain them.Examples: "Read every book I can find on helping people." "Take classes in my spare time on business consulting." "Find a successful construction company owner who is willing to train me."
4. Take action. Invest all your spare time into yourself.
If you do one thing every day, to improve your golden goose, you will soon have all the golden eggs you need.
Nakutakia furaha na mafanikio tele katika maisha yako!
Thursday, December 5, 2013
4 Ways to Stop Complicating Your Life
4 Ways to Stop Complicating Your Life
Life is not complicated. We are complicated. When we stop doing the wrong things and start doing the right things, life is simple.
So starting today…
1. Stop berating yourself for being a work in progress.
Start embracing it! Because being a work in progress doesn’t mean you’re not good enough today. It means you want a better tomorrow, and you wish to love yourself completely, so you can live your life fully. It means you’re determined to heal your heart, expand your mind and cultivate the gifts you know you’re meant to share. May we all be works in progress forever, and celebrate the fact that we are!
2. Stop procrastinating.
Start taking action and making changes. Action and change are often resisted when they’re needed most. Get a hold of yourself and have discipline. Discipline is choosing what you really want over what you want right now. Putting something off makes it instantly harder and scarier. What we don’t start today won’t be finished by tomorrow. And there’s nothing more stressful than the perpetual lingering of an unfinished task.
3. Stop blaming others.
Start accepting responsibility for everything in your life. Blaming others accomplishes nothing and prolongs the complications you’re facing. Either you own your problems, or they will own you. Your choice. When you blame others for what you’re going through, you deny responsibility – you give up your power over that part of your life.
4. Stop confusing ‘being busy’ with ‘being productive.’
Start tracking and measuring your progress. Being busy and being productive are two very different things. Results are more important than the time it takes to achieve them.
Life is not complicated. We are complicated. When we stop doing the wrong things and start doing the right things, life is simple.
So starting today…
1. Stop berating yourself for being a work in progress.
Start embracing it! Because being a work in progress doesn’t mean you’re not good enough today. It means you want a better tomorrow, and you wish to love yourself completely, so you can live your life fully. It means you’re determined to heal your heart, expand your mind and cultivate the gifts you know you’re meant to share. May we all be works in progress forever, and celebrate the fact that we are!
2. Stop procrastinating.
Start taking action and making changes. Action and change are often resisted when they’re needed most. Get a hold of yourself and have discipline. Discipline is choosing what you really want over what you want right now. Putting something off makes it instantly harder and scarier. What we don’t start today won’t be finished by tomorrow. And there’s nothing more stressful than the perpetual lingering of an unfinished task.
3. Stop blaming others.
Start accepting responsibility for everything in your life. Blaming others accomplishes nothing and prolongs the complications you’re facing. Either you own your problems, or they will own you. Your choice. When you blame others for what you’re going through, you deny responsibility – you give up your power over that part of your life.
4. Stop confusing ‘being busy’ with ‘being productive.’
Start tracking and measuring your progress. Being busy and being productive are two very different things. Results are more important than the time it takes to achieve them.
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