Progressive relaxation is one effective technique for relaxation and reducing anxiety. It is Edmund Jacobson, a physiologist and psychologist from America, who introduce it on 1930s. Progressive relaxation works by relaxing muscular tension, which in the end will also relaxing mind and soul.
Since anxiety appears from muscular tension, you can reduce anxiety with progressive relaxation technique which include tensions and relaxation of some muscle groups all over your body in a sequential pattern. After some development, progressive relaxation can now be used for reducing some anxiety problems from asthma, hypertension, insomnia, and ulcers.
How to perform progressive relaxation
Find a very quiet place, free from any distraction, and wear loose fit clothes to do the progressive relaxation technique. If you do it yourself, you should memorize the following steps before doing the exercise. Or otherwise, if you do it with a friend, your friend can read these steps while you practice it, and after that you can do the same for your friend.
6 Steps of Progressive Relaxation
Lie down on your bed or on a mat. Close your eyes, and empty your mind. Take a slow and deep breath until the air fills your abdomen. While exhaling, imagine that you are releasing all the tensions from your body. Feel that your muscles become heavier and your body is comfortably drowned onto the bed/mat. Repeat this step few times before continuing to step #2.
Focus your mind on your legs and calves. Pull your toes to point up to the ceiling. Stretch your legs and calves muscles as far as you can without hurting yourself. Hold that position for several seconds. Now lose your muscles, and notice how good it feels to release the tension.
Now focus on your thighs and buttocks. Contract all the muscles on those areas by pressing your heel down the floor. Hold the position for several seconds before releasing it. Notice again how relaxed your muscles are now.
How To Lose Weight Fast and Safe.
Believe it or not, it is actually possible to lose weight fast and safe. You just need to control the amount of food that you eat, as well as the quality. Once you have your nutrition zoned in, then you speed up the process even more with a sound workout routine. Remember to keep things simple so you can stay consistent with your nutrition and physical activity. If you try to go really strict with your diet and exercise, you’re bound to burn out. That’s why it is necessary to take gradual, baby steps in order to drop the weight safely and quickly.
Lose Weight Fast And Safe With Quality Foods First, Then Quantity of Foods Second
In order to truly cleanse your body, you need to eliminate foods that bog and slow your internal systems down. While there are many nutritional paths and diets to take, one of the most effective diets across the board is the Paleolithic diet, which has a heavy emphasis on eliminating processed foods. That means no processed carbohydrates like white and wheat bread, pasta, and rice. Sugar and dairy need to be removed from your nutrition as well to get the full effect of the Paleo diet’s powers.
Basically, you need to take in some form of protein in every meal and have some carbohydrates in the form of vegetables (mainly greens) or fruits (in limited quantities). To supplement the decrease in overall carbohydrate intake, healthy fats such as avocados, olive oil, and almond butter should be consumed.
These healthy fats provide more energy for your body than any amount of carbohydrates ever will. If you follow these guidelines properly, expect heightened energy levels as well as increased productivity throughout the day. Don’t worry about the fats making you gain weight as long as you clean up your carbohydrate intake. This’ll be fuel for your body to actually burn fat throughout the day, whether you’re active or not.
Once you have the quality of your food intact, then you can experiment with the proper portions and quantities to lose weight fast and safe.
Lose Weight Fast And Safe With A Weight Loss Exercise Routine
When designing an exercise routine, keep weight loss in mind. As long as your nutrition is in good standing, then a routine that combines resistance training
in high repetitions as well as cardiovascular exercise would be perfect for losing weight.
Don’t forget to vary your routines every couple of weeks so your body doesn’t adjust to the same movements. You want to change things up in order to continue muscle gain and weight loss for a better recomposition of your body. Basically, you’ll look better naked.
Lose Weight Fast And Safe By Keeping Things Simple
In order to lose weight fast and safe, you need to keep things simple. This’ll help you stay on track with your nutrition and exercising for as long as possible. Once you reach your goals, your work doesn’t end there. You want to be able to maintain your overall progress so you can keep that body you’ve been working so hard for.
How To Minimize The Appearance Of Cellulite
There are several ways you can help to minimize the appearance of cellulite. Most of them are only temporary measures but over time they can help to reduce the fatty deposits beneath the skin.
How to minimize cellulite
1) First of all it’s important to cut back on your salt intake and fried foods. Along with a healthy diet routine, this will certainly enable you to look and feel better.
2) Self tanning can help to reduce the appearance of cellulite. Tanned skin does not show up the orange peal effect as much as pale skin. This is not to suggest you immediately go under a sun bed or lie in the sun for several hours. Self tanning spray will work well to cover up the fatty tissue providing it is used properly.
3) A coffee ground wrap is another way of minimizing the appearance of cellulite. Take some warm ground coffee, mix with a little oil, spread it over the areas affected and then wrap the area around with plastic. Leave on for at least 10 minutes. This can be done as often as you like and in the convenience of your own home.
4) A dry bristle brush rubbed gently over the skin, starting at the lowest point and moving slowly upwards, helps to increase the blood circulation where cellulite is apparent. Once again this is only a temporary solution, but will definitely produce results.
5) There are massaging creams on the market that claim to help reduce the appearance of cellulite, and as with any beauty product it’s best to try for yourself, as what suits one may have no effect on someone else.
What is certain though, is that the act of massaging itself will definitely help to minimise the appearance of cellulite. Massaging helps to release toxins, increase blood flow, and stimulate the skin cells.
How To Plan For Your Recovery From Facelift Surgery
Ever wondered why most sports scientists agree that cardio-boxing is one of the best forms of exercise, well it is because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. Lets have a look at the benefits:
The major benefits of cardio-boxing include:
· Increased Stamina
· Increased Strength
· Increased Speed
· Increased Coordination
Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:
· Adjusted heart rate work
· Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
Believe me after you start applying Cardio–Boxing to your regular fitness workouts your cardiovascular and endurance systems will thank you for it.
How To Prevent Hair Loss
How to prevent hair loss is one thing which people have thought about for numerous centuries, both in the viewpoint of is there anything we can do now, and will there be anything we can do in the near future. Medical science may possibly make developments, but as of now there is no assured way of preventing hair loss, and no way of ensuring that hair can be grown once again on the bare patches. There are many lifestyle changes which can help, and also medical treatments which can make a considerable change.
The first point which needs to be made in any effort to determine how to stop hair loss is that a lot of it has a genetic cause. This is true at the very least in part, and may well in a lot of cases be the only causing factor in a case developing. There are quite a few cases where people in the same family suffer from patterned hair loss or alopecia, and the genes are of course being passed on. It is perfectly possible that many of the other cases are passed on in the exact same way, and that some people who have the gene merely do not develop the condition.
There are other cases of hair loss which are triggered by lifestyle and environmental factors which influence one particular individual. Some of these are associated to other medical treatments the patient might be having, treatments which are excessive enough to ruin the hair follicles, while others are just part of the symptoms you can experience from inappropriate nutrition or poor lifestyle decisions. Cancer treatments are capable of ruining hair follicles totally, leaving the patient with no option but to live with the condition, or to think about transplantation.
If you are looking to find the most in depth method for how to avoid hair loss, you will need to start with improving upon the nutrition of the human body. There are no nutritional tricks which can stop hair loss dead in its tracks, but there are methods of decreasing the speed at which it happens. Protein is a crucial component of human hair, so make sure your diet consists of enough of it. Most Western diets do, but some extreme vegan diets may be difficult. It is also crucial to make sure that you are getting more than enough of the B vitamins, and of vitamin C.
If your nutrition is generally sound, and you have no apparent bad habits such as smoking, drinking excessive alcohol, or overwork and stress, then you are doing almost everything possible to make sure that your hair loss will be delayed as much as possible, if not stopped altogether. In cases where there is a hereditary cause, this will not be sufficient to stop the attack of hair loss completely, so you need to be looking into the better and more confirmed medical solutions. Minoxidil is the most successful drug at the current time for stopping the progress of hair loss, even though it will take a long time to turn out to be effective.
There are other key factors in learning how to protect against hair loss, which might apply to particular individuals. Hair styles differ from one culture to another, and even from one individual to another amongst the same culture. Lots of styles require tying the hair into tight knots, or connecting things to it which will pull firmly on the hair and even the roots. These methods can be primary causes of alopecia, so they have to be stopped. There are often ways to transform your appearance without essentially changing who you are, and this is one way of understanding how to prevent hair loss.
How To Properly Take care of Hair Loss
Does when it comes to hair loss. If you are searching for knowledge on growing hair again, you need the correct details. The following tips are a need to read.
Don’t assume all product will benefit hair. Choose the hair goods you use carefully and use those that can damage your hair. Certain goods have a negative influence on hair growth. Be sure to make use of products that you can study about and determine should they be harmless.
To reduce hair loss as well as encourage new hair growth, scrubbing up the scalp is often a quick and effective technique. Find a brush with firm bristles widely spread out, and vigorously stroke the scalp. Avoid using enough pressure to cause pain, but ample to have an effect with no hurting yourself. Such scalp stimulation promotes the flow of blood as well as encourages the shipping and delivery of more of the nutrients that help hair develop.
Meditating will help you to relax and, by reducing stress, help stop excessive hair loss. If you are within great deal of stress, you end up with constricted blood vessels in your scalp, and that may cause you to lose your hair. Relaxation facilitates blood flow on the scalp by soothing the body.
You may not accept it, but one way to battle the loss of your hair is always to move to an area containing low air pollution. Correlations between hair loss along with pollutants have been reported in clinical studies. Pollutants in the bloodstream damage the hair follicle, be a catalyst for hair loss.
There are a number of natural supplements and cures which promote much healthier, stronger hair and prevent premature hair loss. You should ask an experienced employee at the health food store where you live. It’s also a good idea to discuss products with your pharmacologist and to ask for a professional, objective opinion which would be the best choice to suit your needs.
If you have hair loss and want to switch to a new wig, don’t. Commemorate your natural hair loss faster since it problems hair follicles and your scalp. Wigs, along with a terrific way to and helmets, ought to be avoided.
If you are having trouble accepting your hair loss, this tip may be able to help you. There is nothing more appealing, even when balding, than the usual fabulous haircut. Keep the hair close to the brain and well-groomed. This will additionally keep you looking great!
You can do lots of things to prevent hair loss. All of these tips are have been tested in the real world and may help you tackle flowing hair loss situation. Don’t allow it make you depressed, do something to stop the idea now.
How To Quit When You Have A Long Smoking History
Quitting a habit like smoking is one of the hardest things you will ever do. Some people seem to take it pretty easy when they go to quit smoking and it does not seem to be hard for them at all. Unfortunately this is a very serious and addictive habit and it is usually quite difficult to kick the habit. For the casual smokers it may not be so hard because they just smoke here and there and are not addicted smokers.
For the average addicted cigarette smoker, which is someone who smokes two or more cigarettes a day or who smokes to feed a craving, it is usually a lot harder. Just because you may have a long smoking history however, that does not mean that you cannot get over this habit and start to live a healthier life. It is going to be so worth it to go through it and quit smoking because you will look and feel so much better. There are a few routes you could choose to take if you have decided that you want to quit smoking for once and for all.
If you can do it cold turkey all the power to you because studies even show that people who quit smoking cold turkey are much more likely to stay off it for good. You do not have to feel bad if you want to skip the cold turkey idea and get some help with kicking the habit. Joining a support group is a great way to get started. It will make you feel good to know there are so many other people out there just like you who are going through this same struggle with you.
You will have all those people there to support you in your times of need. A lot of people go through therapy sessions when they want to quit smoking. A lot of people rely on stop smoking aids to help them get through this, such as the stop smoking gum or the nicotine patch. With gum or patch you are slowly decreasing the amount of nicotine going into your body, rather than taking it away all at once.
It’s time to move the focus on your chest and abdomen. Take a deep and long breath while contracting all muscles around chest and abdomen. Hold your breath for several seconds, then exhale and relax. When inhaling, notice that the air will fill all your lung and lower abdomen; and when exhaling, imagine that you release more tensions from your body with your breath.
Focus your mind on your arms and hands. Raise your arms in front of your chest. Contract all the muscles from shoulder to your finger tips. Hold for several seconds before releasing it and get relaxed. Imagine how your tensions flow out of your finger tips while your blood flowing back to your arms.
Last but not least, focus on your neck and shoulders. These are where most people bear their stress and tension on. Stretch your shoulders as far as you can to your back, and contract all your neck and shoulders muscles. Hold for a moment, then release it and relax. Imagine your neck and shoulders lose and you feel the warmth of energy flow to it.