Results to Stimulate Self-help 20 Minutes of Exercise a Day

. "We are what we repeatedly do excellence then is not an act, but a habit." - Aristotle

Since I am old enough to understand a few things about the world, the law of cause and effect and reward punishment, I already knew how to better.

When I. Not an "A" in my test article, and I thought I needed to improve in order to achieve better performance

If I wanted to get a toy, either I had to convince my parents about why I deserved. That was the golden rule I grew up as an adult.

You only get something if they tried, and only if it improves. This is true for many of us, regardless of age or condition, we are in the present.


This does not mean that the world is a brainwashed us with a system of incentives and threats has.

Instead, it is a reality that we must accept if we are to try that for us, we will never change our bad habits.

In a world where we are bombarded with technical improvements, we feel overwhelmed us and even ask if it was time for them.

However, there are three basic exercises, the implementation and not even an hour of the day can.

I hope that these simple exercises you can change to a good start for the better in 2013.

Relaxation (10 minutes per day)

An article from the University of Maryland Medical Center mentioned how relaxation techniques can help you cope with stress and promote the long-term health by lowering the body and the mind calm.

These exercises help to concentrate the mind and body consciousness and connects the body and mind. This leads to a greater willingness to improve themselves.

One such technique is the breathing. Anyone can do it anywhere. As a daily ritual reflection, the preferred environment is private and quiet, to avoid distractions.

"Put one hand on your chest and the other in the abdomen. Take a deep breath slowly and deeply, inhaling as much air as possible. As you do this, you can do that, your stomach should be pressed against your hand. Hold your breath and then exhale slowly "- relaxation techniques, the University of Maryland Medical Center.

I used this technique, of all places, while I was preaching at a church. The priest used the method before preaching his parish.

What I learned from this experience is that my spirit soar and to remove all doubts. I always do when I feel stressed or when you can not sleep.

Reflection (10 minutes per day)

Reflection or meditation has started to become a popular way to restore the balance to be in life. Although there have been associated with religious practices, but it is also known to have psychological benefits.

Groups of Alcoholics Anonymous and other support continue to exercise personal moral inventory of their resentments and character flaws to achieve personal change.

Allen McConnell, a professor at the University of Miami, wrote in Psychology Today, our ability to increase our objectives, we have to be self-experience in a position to see where we need from our current performance and our ideals.

Recommended Interestingly, one of the gurus in my life, Stephen Covey, and a way of thinking as an effective way to get the best results from their books. Defend, as he did the usual eight, read his books like "The annual growth and personal development."

Usually you can begin the reflection, a book to use his personal notes on the map or dreams / long-term goals. As they take a break and ask yourself:
 While reading a book (per day): reflect on specific areas that you have to read and see what is relevant to you. See how this connects with their goals.
 When considering personal notes (daily as monotherapy or in combination with a book) to reflect what they have done. (For the day or for the week) and how it connects to the realization of its goals To be more precise about what you are going to do for the day in order to achieve this goal and connect with your weekly goals or to-do list.
 If you look on your card or your dream to look at long-term goals (weekly), and determine the specific area you are. During the week and specific actions that have been done so far and what can be done, work to achieve Make a list of things to do this week.
 Re-Telling (20 minutes, once a week)

This is preferably done once a week and can replace the thought process.

In the manifesto, the confidence of the people I wrote the reasons you express and share their improvement process with a trusted friend or have a family member:
 Humor: You can find an explanation you get, and make sure you are on the right track.
 Accountability: You nailed your account their goals and then go to a push to get what to do and not get lost in laziness or procrastination.
 You need a good support system, if you really want to take your serious face.

Not everyone can go one step further and get organized. There are three things you need to consider when looking for a good media
 Reliability: trust you know and believe sincerely wants emotional support.
 Empathy: someone who worked a level of experience in the same number to tell you, or at least in a project of self-improvement.
 A method for assembling: it is necessary to determine how the follow-up session (online or face to face). This should not be a formal context. It can be done with a cup of coffee, a conversation in the park or a call via Skype.
 The plan

Make at least a daily exercise, if at all. Usually within a week I would be six days of reflection and relaxation and history someday.

It does not take much time to do it, but will give you a wide range of personal change. Of course, these exercises serve only the first part of the plan. It is necessary to implement its resolutions and things to do at work.

This exercise serves as a reinforcement for their own improvement plan because it predisposes to improved performance and keep your goals.

Are you ready to dive into a real change? What exercises do you have now? What you seem to be a challenge?

Technical Practice Tips to Fight Against Stress

Technical Practice Tips to Fight Against Stress

If you are under stress your muscles are tense, the heart beats faster, breathing becomes rapid and shallow, and your brain is awake. In small doses, stress can harm the performance in situations such as sports or work, but if excessive or prolonged, your health. You can also feel anxious, tired, unable to concentrate, or irritable, sad or depressed. Stress tends to increase when the normal stresses of life is too much for you, or by an upsetting event, such as a duel trigger.

 

Technical Practice

This deep breathing exercise helps to calm the body and mind. Deep breathing with your diaphragm and abdominal muscles is the basis for most methods of relaxation. Find a place where you will not be disturbed, take the receiver off the hook and / or turn off your phone and these exercises for 10-20 minutes every day to practice.

* Wear loose clothing and sit or lie in a comfortable position. Then Place one of your hand on your chest and the other on your stomach. Breathe in slowly through your nose, hold your breath for a moment, then slowly exhale. Try breathing with abdominal muscles to move the bottom rather than the top.

* Once you know that you are breathing from the belly, put your hands just below the ribs and hands feel like your belly up and down. If you feel more relaxed, let your hands at your sides and enjoy the relaxation.

What you can do

People react differently to stress depending on their personality and the support they have around them. Although you can not always control the events in your life difficult, you can see how you react to daily stress and learn to avoid some of them.

* Get enough sleep, if you're tired, you are more stressed are.

* Eat regularly to keep your energy levels stable throughout the day. Do not miss breakfast. Includes fruit, cereal, bread, pasta and rice in their diets. Cut up foods such as cheese, eggs, red meat and butter are high in fat. Reduce sugar and salt.

* Reduce the intake of caffeine or cut in order to limit your intake of coffee, tea, cola and chocolate.

* Exercise regularly, especially if you have a sedentary job. The exercise produces "feel good" chemicals in the brain that increase your sense of well-being. Try 15-30 minutes of brisk walking or swimming or cycling.

* Establish a regular time each day specifically for relaxation: do not wait until you feel exhausted. Normal Take a walk, try to listen to Your Preferred music, or try meditation or yoga.

* Imagine a place where you feel warm, comfortable and relaxed, as if we were on a sunny beach. Try to imagine all the sounds, smells or colors, smells and sensations.

Practicing breathing exercises and directed *, that can be used when you feel tense (see technical practice)

* If you are in the middle of a stressful situation, try to have a couple of minutes. Go for a brisk walk or sit in a quiet place to relax.

* If your muscles are tense, try to relax (see technical practice).

* Try to control self-criticism. To counteract this, remember your strengths and successes he has had in the past.

* Do not remove their worries, but usually share their problems with their family and friends.

* Not to short-term "fix" to try alcohol or illegal drugs. In the long run will only add to their problems.

 

Technical Practice

 

To relax the muscles learn to recognize when your muscles are tight, as this will help you control stress reactions. This can be practiced consciously relax problem areas. If time is short, you can use exercise to a group of muscles, help as shoulders. Keep your eyes closed throughout, and breathe slowly with abdominal muscles.

* To prepare for the exercise, be aware of how your muscles in a relaxed and when you stretch. Try to imagine the tension disappear as you relax each muscle.

* Yawn, then release. Moose closely, and release. Frowning grind your eyes and nose, then release. Frowning, then relax all the muscles of the face.

* Raise your shoulders up to your ears. Hold for a few seconds and then lower still. Repeat 2-3 times. To solve the neck muscles, gently move your head from one side to the other.

* Tighten and relax the muscles of the abdomen, then turn each buttock. Press and release the right fist, all the muscles in the arms. Repeat with the left arm.

* Tighten the muscles of his right leg, hold for a few seconds, then release. Tense and let the calf muscles and thighs. Repeat with the left foot and leg.

PREVENTION

Reduce stress if you have a lot of stress are the following steps will help you the causes and deal with them and feel healthier as a result.

* Note in 2-3 weeks, you. The situations in which you felt under pressure and when the stress is made worse or better than normal Think about how you might react differently to feel more in control. Ask your family what to do in similar situations.

* Always Accept that there are thing you cannot control, such as hold-up of traffic on the way to work.

* Organize and prioritize your time. Do what is important first. Anticipate delays and reduce their other commitments at this time.

* Identify the tasks seem too big to tackle all at once. Use a list and check the tasks to complete.

* Did not have realistic expectations in the tasks that they feel unable to do, or do not participate. Delegate in the situation. Do not feel guilty if things go wrong or demoralized.

* Take regular breaks during the day when it just look out the window to grab lunch.

How to have a conversation without awkward silence

One of the biggest problems that can arise when trying to get to know the new members will be awkward silence. I find this situation is so uncomfortable that can make even avoid meeting new people in the first place, but there is a way to solve the problem. In the past, he fights against an awkward silence so I thought it was a problem without a solution. I thought I had to change my DNA or something ... But I proved to myself that I was wrong when I found out how to solve it. Not knowing conversation can really affect your social life, but if you know how to keep the words flowing, you can meet, talk and get to know almost everyone who creates great opportunities for companies, joint recreation and activities may missed.

Why did you run out of things to say

After studying this topic in depth, I have found patterns that can prevent a lot of conversation with people. Filtering is common behavior audience or even new acquaintances say anything until you "marked" with yourself to make sure it is what you say is cool, awesome, smart and interesting. What do your conversation skills? Kill! Another problem is how to get in the mood to talk. If you spent a day of work or study subjects or analytical logic, do not know how it happens, then it can take a long time to warm up and start interacting with people socially. You can solve it just to learn some new techniques, such as those listed below. Do it once, and you can talk to people and make friends more easily.

Keeping calls

We'll help you get started with some basic techniques but scientific about how to be a good conversation:

Issue number one conversation without filtering

Mirror, it is a reflection that allows you to say what you have you. Not filtered, not checks to himself with there mistake "would be nice if I speak what I think?". None of it. The best ways to train is to start doing it with the kind of knowledge that people dare to try? It's fun to realize that you are allowed to say what's on your mind, and no one will judge you for it. If you say something that can make those around you uncomfortable, maybe sat're nuts, you're kidding! People do not care much about how "amazing" you say, is that they focus too much on the way they are. Get it? If it so let's continue on ...

Technique call number two "That's so interesting, tell me more!"

It gives 99% of the time. This technique is foolproof, and works particularly well for beginners. People like to know that you are interested in what they have to say, so if you show some interest, drags you and you want to talk more. All "oh this is interesting ..." "Hmm, I have never heard of him", "Hmm, yes!" Reactionary expressions are fragments of conversation that show the other person that you are really listening, and very flattering to them.

# 3 Call technique levels everywhere

Everyone knows the stories to juice calls, but most people just talk about their life stories. You do not need to draw from the experience of his conversation with someone, you can use the stories, however, the stories that happened to people you know, I've met through radio, television, magazines, etc.? How to integrate your call stories? The key is to understand first that you can use. Heard, and the most interesting or funny they are, they are more difficult to forget, so it's all good. Your mind will not be lost. When someone says something about one of them, just tell the story, but not your life. It can be silly story, short or long, interesting, or just use totally embarrassing! People love to talk with people who simply share these things openly. They need to start, but if you take it advanced level where you can have fun just talking to everyone, know the right people you want in your life, and be able to make friends with the speed I recommend you take some time to learn more about how the talks. If you do this, you will need to make much more interesting conversations natural ease, avoiding any awkward silences that could delay the application of the best friends I want to be around.

# 4 Find something to tell their favorite topics

We all have things we are excited about the activities, hobbies, projects, objectives, ideas or work. Take the time to make a list with a short but important things you are passionate about, and make talking easier for you. We read this list a few times and know it well. Then, when you are in a call, browse the list and find a way to turn the conversation on a topic on it.

# 5 Ask open-ended questions

One way to keep a conversation is to take the direction of the conversation to another person. And the best way to do this is to answer open question. These are questions that require more than a simple "yes" or "no" answer, and offer the possibility of much more rich answers. Questions like "What do you think of this event?" Instead of "Do you like this event? These kinds of questions people talk and can be a lifesaver basic techniques cease calls.

# 6 release

Often, it is difficult to have a conversation, not that I can not think of anything to say, but because we fear that the other person does not enjoy the subject or an opinion we became this particular brain. However, most of the time, this fear has no basis in reality. This is me emitter emit call are basic techniques meant to say what you think now, instead of censoring you. Give it a try and you will find that people are not that hard, and you can enjoy many things in conversation.

# 7 Let's end the other person Silence

Most people do not feel comfortable with an awkward pause in the conversation. When this happens, try to immediately fill something to say. It can be used to track a call. When, for example, that only met someone new at a party, you talk and talk stuck to a terminal of this person to find peanuts or something. Instead, stay back and let the silence you. Most times, the other will eventually resume the conversation and silence.

# 8 to practice, practice, practice

I know many people who have had major problems in maintaining ongoing dialogues and now can do even shy or not very cooperative. How did they get there? They practiced. Pushed you in your comfort zone aware, meet new people, socialize and implement techniques such as fourth over all. To do the same and see the same kind of results with their conversation skills.

What were some basic techniques without having to be an awkward silence you, it's all a matter of practice

 

 

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