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Do You Have A Crush On Someone? Learn How To Deal With It.

By
Felicia Wilson
In love

Have a crush on someone? Don’t Worry! Everyone crushes on someone. It is normal to want an extra slice of that heavenly blueberry cheesecake during a diet.

To be honest, haven’t you looked out for signs your husband has a crush on another woman? Or maybe you have had a crush on someone and have felt bad about it? Well, we all are guilty of doing this at some point. But, you have to first accept the fact that having a crush as a married person doesn’t make you a cheater.

Moreover, if you have some questions lingering in your mind, read on to learn how to deal with them.

Reasons You Could Have A Crush On Someone? 

●     You have FOMO

Have you noticed signs your husband has a crush on another woman, and have you felt insecure about it? You have seen him feeling much chirpier, and you want to feel the same. Having a crush is not always bad for a relationship. It can lead to some exciting, positive changes in your relationship. Adding a spark to your relationship with a healthy dose of jealousy is nice.

●     You are simply bored.

You are in a good space in your marriage. But you keep finding people who make you feel extra special. If this is you, then these crushes must again be momentary, and all you need to work on is some self-validation. And communicate with your partner and show him how to help you get excited about your life even during the dull phases of your marriage. 

●     You have an emotionally distant husband.

If the communication between you and your partner has broken down and every day feels heavy, then crushes can help make it lighter. But that is not the answer. You need to talk it out with your partner, which might also mean roping in a marriage counselor. Be open to where such interventions take you. 

●     You have met your soulmate.

Even in a solid marriage, sometimes you meet someone who understands you more deeply and completely than your partner. This is more than just a crush.

However, remember, when it comes to your soulmate, the timing is always right. Depending on your spouse’s understanding, touch upon this topic with them and see where it goes. If you can’t see past your circumstances, wait and learn more about your feelings.

Maybe you will realize there were just some specific character traits that attracted you to your spouse earlier, but now they have changed with more responsibilities. Maybe your crush wasn’t about the person but about the possibilities of new and thrilling adventures you can experience together.

This can be a tricky situation if there is interdependence and insecurities involved. But sometimes, making some tough decisions might be the need of the hour. This might complicate things in the short run, but clarity always is preceded by confusion.

Also, nowadays, the paradigms of relationships are shifting a lot. Society is becoming more open toward open marriages, polyamory, and divorces. Maybe, that might be the space your marriage is heading to. Be open to possibilities. 

Conclusion

No doubt, loyalty is one of the pillars of a relationship. Crushes show us what we want more of in our lives. But you can never be loyal to your spouse if you aren’t loyal to yourself about your feelings and desires. Once you can be honest and open about your feelings without resorting to blame games, your introspection and communication will take your marriage to a better and healthier place.

Top casino games enjoyed by A-list celebrities

By
Felicia Wilson
poker

A generation ago the casino was perceived as the playground of the rich and famous. That’s not the case these days, if it ever really was at all, as casinos are accessible to everyone, especially when we use online platforms.  

However, that’s not to say the rich and famous don’t love casino gaming too. Las Vegas and Monte Carlo are two of the world’s top casino hotspots and are also among the best places for celebrity spotting. Here we look at the most popular games among celebrity gamblers. 

Poker  

The lure of the poker table is so strong that some celebrities have been known to give up the careers that made them famous and become full time professional poker players. Hollywood stars Shannon Elizabeth and Jennifer Tilley are both regular faces on the WSOP circuit, the latter having scooped more than $1 million in winnings.  

Poker has also proved popular with sports stars, providing a lucrative second career after retiring from their sport of choice. These include swimmer Michael Phelps, snooker player Steve Davis, basketball star Allen Iverson and tennis legend Boris Becker.  

Blackjack  

It takes time and dedication to play poker at a professional level. Blackjack, on the other hand, is a game where basic strategy is quick to learn and can get you a long way. There are some useful strategic tips at Gamble Online (gambleonline.co/casino/games/blackjack/). The most famous celebrity blackjack player is Ben Affleck, who notoriously found himself ejected from a Las Vegas casino a few years ago for being just a little too good.  

Rapper P. Diddy used to insist on a blackjack table on his rider list when he was on tour, while famous NBA figures Charles Barkley and Michael Jordan are also keen players.  

Baccarat  

James Bond author Ian Fleming was so passionate about baccarat that the original Casino Royale novel dedicated as many pages to game strategy as it did to the espionage plot. In more recent years, Gladys Knight has spoken openly about her gambling addiction in the 1970s that saw her lose tens of thousands playing baccarat in Las Vegas casinos every night.  

On a more positive note, Hollywood hard man Bruce Willis is rumored to have once taken an Atlantic City casino for half a million dollars at the baccarat table in a single night.  

Roulette  

The Devil’s Wheel is the casino’s great leveler. You could play alongside the most famous celebrity or the most experienced player at the roulette wheel and stand exactly the same chance of winning. That’s probably why roulette tends to appeal to less experienced gamblers.  

They didn’t come much less experienced than Harry Styles and his One Direction bandmates. At the height of the band’s fame in 2012, they were just getting warmed up at the roulette table in a Vegas casino when they were unceremoniously ejected. The reason? 18 is old enough for drinking and gambling in the UK, but in Sin City, they were three years below the legal age. These days, of course, Vegas casinos welcome Harry and the rest with open arms. 

Effects Of Silence On The Brain – It Is Much More Important To Our Brains Than We Think

By
Mary Wright
Effects of Silence on the Brain

There was a marketing campaign by the Finnish Tourist Board back in 2011 that used silence as a marketing product.

They released photographs of Finland, the beautiful country of silence, with the slogan “Silence, Please,” inviting people worldwide to enjoy the nature and silence of this country. The effects of silence on the brain is much more important than we think. 

This was one of the first times when silence was being used for selling purposes. Nowadays, it is becoming more and more appealing. With the world getting busier as well as louder, one can find oneself seeking for the peacefulness and calmness of the quiet places.

Spending time in quiet can indeed be a smart move for you as studies show that silence is indeed golden because it is more beneficial to your brain than you might think.

SILENCE KEEPS YOUR BRAIN CELLS FRESH

One study on mice, published in Brain, Structure and Function Journal (2013), studied the effects that different sounds and silence have on mice’s brains. The scientists found something unusual.

They discovered that when mice were exposed to 2 hours of silence a day, they developed new brain cells in the hippocampus (the brain region associated with emotions, learning, and memory).

“We saw that silence is really helping the new generated cells to differentiate into neurons, and integrate into the system,” said the researcher Imke Kirste.

THE BRAIN ACTIVELY INTERNALIZES AND EVALUATES INFORMATION DURING SILENCE

One study showed that even when the brain is in a rest mode, it stays active evaluating the internalized information.

When the brain is resting, it can integrate external and internal information into “a conscious workspace.”

This happens because, in the periods of silence, the brain has a freedom to find its place in your external and internal world thus helping you to think more clearly about things.

SILENCE RELIEVES TENSION AND STRESS

It has been discovered that noise alleviates the stress hormones in our body. Because our body reacts to the sound waves even when we are sleeping.

The amygdala (a part of the brain associated with memory and emotion) becomes active thus emitting stress hormones. This is why if you live in a noisy environment you are more likely to be stressed.

Silence, on the other hand, has the opposite effect on our brain. While noise causes tension and stress, silence releases the tension and stress from our body and brain.

A study published in Heart Journal found that even 2 minutes spent in silence can be more calming than listening to ‘relaxing’ music.

SILENCE REPLENISHES OUR COGNITIVE RESOURCES

Noise affects our cognitive functions, such as memory, reading attention, and problem-solving

Many studies have proved that, children, who were exposed to classrooms or households near highways or railways have lower reading scores, and they have a slower development of their language and cognitive skills.

Luckily, in silence, the brain can restore some of the ‘lost’ cognitive functions.

There you have it. Now you can enjoy your moments of silence while being grateful for them.

Strategies for Kicking the Habit

By
Felicia Wilson
Quit Smoking

It is common knowledge that smoking tobacco has many health risks, yet people still cannot kick the habit anyway. It does not matter if you’re a social smoker or a chain-smoker burning two packs daily. Kicking the habit is no walk in the park; quitting could take more attempts than you can count.

Why Is It So Challenging to Quit Smoking?

The problem with smoking tobacco is that it is both a psychological habit and causes chemical dependency on nicotine. Nicotine from tobacco gives the smoker an addictive and temporary high, which is how it usually becomes a habit. However, there is a tobacco-free alternative to traditional dip that can help break the addiction and reduce the risk of tobacco-related health issues. When you take away their daily nicotine fix with a tobacco free dip, it can still provide the same oral fixation and ritualistic experience without the harmful effects of tobacco. This can help avoid triggering withdrawal symptoms and reduce cravings.

Most people turn to cigarettes as a quick and reliable way to unwind and relieve themselves from the stress of daily life. Some people also turn to cigarettes to cope with anxiety or depression.

For chronic smokers, smoking becomes a part of their routine. To a habitual smoker, smoking a pack of cigarettes a day is like having coffee with their breakfast.

Some smokers are a product of environmental exposure. People around them, like friends or family, can influence someone into picking up the habit. They may try to quit, but if people around them do not, it could trigger withdrawal symptoms.

Successfully breaking the habit means addressing your smoking problem as a physical and physiological addiction. It is possible to quit even for habitual smokers; it is challenging without support.

Here are a few insightful ways to kick the habit:

Be Prepared to Fail

It may not sound like a motivating first tip, but it makes sense. Many people who try to quit smoking end up failing multiple times until they eventually give up on quitting altogether. You must understand that you will keep succumbing to your cravings during withdrawal in the first few attempts.

You should not feel discouraged in cases like this because it is part of the process. Smoking has become a part of your daily habit. You cannot expect to change that abruptly and expect it to stick after a week.

It takes months to years of a conscious effort to break old habits and create new ones. Smoking tobacco is no exception to this rule. You only need to understand that every effort to quit the habit is progress despite how often you fail.

Have Alternatives Ready

A great way to break a bad habit is to replace it with a new one. Going cold turkey is not easy, and some people do not have the willpower to resist their urges. Thus, sometimes having a healthier alternative is the next best thing to do.

A great alternative where you can still keep your smoking routine is by switching to tobacco-free CBD cigarettes. Oklahoma Smokes is a great brand that uses organic hemp flower cigarettes rich in CBD.

Stay Away from Triggers

Smoking is a psychological habit, so there will be things you associate with it that serve as triggers. It can be as simple as seeing other people smoking during breaks or drinking alcohol.

It does not necessarily mean you can never have a casual drink now and then, but it does help to avoid it as much as possible.

Get Physical

Getting some exercise is good for you and helps shake off withdrawal symptoms and cravings. Whenever you feel like lighting one up, put on your jogging shoes and walk somewhere to keep yourself distracted.

The kind of exercise you do does not have to be intense. It can be as mundane as pulling out weeds from your garden or walking your dog.

However, studies show that aerobic exercises can reduce cravings if you want to do something a little more intense. It also promotes healthier lung and heart activity since the exercises involve keeping your heart rate up and more arduous breathing. Examples of aerobics are:

  • Swimming
  • Running
  • Cycling
  • Dancing
  • Boxing

It does not matter what activity you decide on doing. What is important is you keep yourself active. When you keep yourself occupied, you distract yourself from the urge to smoke while keeping your body strong.

Ask for Help

Tell people you are close to, like friends and family, about your plans to quit. Having someone you can trust to encourage you to stay on track helps fight the temptation to light one up.

Smoking tobacco is an addiction. It is something you will need a lot of support and maybe even therapy to shake off. You might want to consider consulting your doctor about what methods you can use to help you quit.

Kicking the habit is no joke and could take you months to years to get off tobacco cigarettes for good. However, following these simple strategies can get you on the right path.

How To Bring Autumn To Your Garden

By
Felicia Wilson
Autumn in garden

Whether you refer to it as the fall or autumn, there’s no denying that this particular season brings with it a touch of magic. Maybe it’s the small but noticeable change in temperature from warm to crisp mornings. Perhaps it’s the brisk winds that blow the last remnants of summer away. Or is it the dramatic color changes of the leaves from luscious green to striking red, orange, and gold?

For gardeners, autumn is the traditional time for putting away the tools and closing the shed doors until spring. But you can bring the beauty of the season to your garden and enjoy the fall from the comfort of your own home with a red maple tree. These easy-to-maintain trees come in different varieties, with one, in particular, recognized as the best red sunset maple tree available today.

What makes the red sunset maple so special?

For the warmer part of the year, the red sunset maple is covered in deep green leaves, but look out for red flowers that bloom in the spring. These clusters flower and eventually turn into the two-winged samara fruit, otherwise known as wingnut or helicopters.

However, it’s in the autumn that the red sunset maple lives up to its name. While the leaves of other trees can be softer shades of yellow and orange, the sunset maple offers a fiery explosion of red and orange, which makes it stand out from the other fall colors. And in an effort to emphasize its status, the red sunset maple is usually the first to change color, almost two weeks before any other trees. However, it manages to hold onto its leaves for many more weeks before they finally fall.

How high do they grow?

Red sunset maple trees can grow to a height of 45 feet, with a spread of between 30-40 feet, so the impact of color will be worth the space they take up. However, it is not advisable to plant the tree within 20 feet of your home. They grow at a rate of 3 feet per year and are tough enough to withstand the strong winds that autumn likes to bring. They can be trimmed and pruned every year to control the height and can be effectively used as a hedge or privacy screen.

Are there other types of red maple?

There are several other types of red maple, so if the striking red and orange aren’t for you, you can always consider the following:

  • October Glory – a fast-growing red maple but with a smaller spread than the Sunset Red. This variety has a reputation for attracting birds and wildlife.
  • Autumn Blaze – grows up to 50-60 feet tall with a spread of almost 40 feet. This red maple is not as striking as the Sunset Red but produces long-lasting bright orange leaves
  • Burgundy Bell – this red maple grows slower than its siblings but produces deep colors of burgundy, magenta, purple and darker red that stands out and contrasts well against other maples.

Maple red trees truly define the autumn season, depicting the changing season with their dazzling and colorful displays. A hardy tree that can grow in almost any type of soil, these stunning trees will add color and vibrancy to your autumn garden.

5 Ways Couples Counseling Can Save a Troubled Marriage

By
Felicia Wilson
marriage counseling

Love is a beautiful thing, but sustaining relationships requires lots of work. And no relationship is exempt. So if you see any couple doing fine, they have invested the needed time, effort, love, and support for their relationship to thrive.

If you have occasional issues with your spouse, you probably have nothing to worry over. But if it occurs very often, you must address the problems to keep your relationship from drowning.

And that’s where you need to seek couples counseling.

What is Couples’ Counseling?

Couples counseling is a revitalizing attempt to keep your marriage from troubled waters. A counselor will help to resolve conflicts within the marriage and redirect the relationship on a better path. Couples counseling is also known as couple’s therapy or marriage therapy.

When appropriately done, as offered by Empathi, couple’s counseling has the potential to help couples overcome virtually every challenge in their marriage.

So, what are the ways couples counseling can save a troubled marriage?

couples therapy

1.  Couples Counseling Offers a Safe Atmosphere for Openness

Your home is where you spend your time together as a couple and has been the battleground in your marriage. Therefore, a lot of dishonesty, deceit, pain, and anger have occured in this location. Also, this place is not the best place to expect positive change and responses from either party. Going to a neutral space, such as a therapy room, takes away the emotions connected to your environment.

Being honest about your deepest feelings is not often difficult when it’s just the two of you. And, only an expert or a registered practitioner in couples therapy NYC or NJ can help save a troubled marriage which has run into rough weather, after a smooth sailing for some initial years, which is quite obvious in any relationship, be it rich or poor.

Couples’ counseling creates a safe atmosphere where no one is judged or condemned. This helps individuals to come out of their shells and open up about why things happen the way they do.

2.  Impartial Reasoning and Wealth of Experience

Most marriage counselors have been through sessions of handling a wide array of marital issues and have built solid experience in offering impartial guidance from their wealth of knowledge and experience. So, after giving the two of you room to pour out your minds, the marriage counselor will take steps to salvage the situation by leveraging their knowledge and experience.

They offer practical guides to work on the root problems in your marriage. But then, the couples have a significant role while together at their homes. And since the advice will be impartial, couples will find it very helpful.

3.  An Opportunity to Let Go of Frustration and Resentment

Marriages break down when the heat of frustration and resentment build up and worsen. Better Health says that resentment can degenerate into multiple health issues. In addition, no relationship will thrive when these feelings are not unburdened. They are toxic and will poison every part of your marriage if allowed to linger for a long time.

Sometimes, infidelity is the underlying cause of a troubled relationship. The feeling of betrayal can degenerate to the point where trust is lost. Couples’ counseling will allow these emotions to be released and let fresh air come in, creating an atmosphere for repairing the relationship.

The primary focus is to help the partner who is hurt get past it – a reason everything is poured out open in the first place. Infidelity is a dangerous marriage destroyer, but counseling sessions explore an approach to fix things – one step at a time – and rebuild trust.

4.  Creates a Path to Finding Each Other Again

You’ll agree that the present issues in your marriage weren’t there some years back. The kind of magic and love that existed when you first met didn’t give room for the present crisis in your marriage.

But while you will not be able to turn back the hands of time, a skilled and experienced marriage counselor will help you find that path to yourselves so you can fall in love again. So, whether you or your partner have once cheated or are close, having a session with a therapist will help to deal with the situation head-on, without fear or favor.

couple

5.  Creates an Attachment Bond

Emotionally focused couples therapy is one proven way couples can develop bonds. This is one of the best ways troubled couples can attach over time. The approach to couples therapy considers ways to systematically take control of situations in the marriage, such as indifference, disconnections, and conflicts.

Emotionally Focused Couple Therapy doesn’t see a successful and lasting marriage as subject to the condition of love in a marriage.

Saving a Troubled Marriage Through Couples Counseling

Couples counseling offers an array of marriage benefits. And every marriage counselor utilizes the tools and techniques they feel most suitable to the situation. These marriage counselors deploy their expertise to make your marriage safer by giving room for parties to open up and let go of anger, frustration, pain, and disgust.

Their wealth of experience also creates a path for the former lovebirds to find each other again and reignite their love. And then, the bond in the marriage is revived. These are important ways your troubled marriage can benefit from a couple’s counseling session.

TOP BENEFITS OF HEALTH WATCHES FOR SENIORS

By
Felicia Wilson
health watches for seniors

Watches have long been a popular fashion accessory since they complement your personal style, image, and personality. Smart watches have been increasingly popular in recent years among the many different types of watches available. Health watches have become a crucial timepiece in today’s modern and tech-influenced world, and they may help you live a better life. Smart health watches provide a variety of capabilities that can help you manage your physical health as well as tell time. Previously, only athletes and sportspeople wore smart watches. These watches not only tell the time and date, but they also include other functionalities. Reading messages, checking the weather, playing games, listening to music, and other functions are all available on a smart watch. If you choose one of the best health watches, you will have the option of customizing these features. When it comes to working out, though, you’ll note that most fitness fanatics prefer smart watches. Health watch for seniors can track their fitness objectives and monitor their health. Health watches are popular among runners because they include GPS. They can choose the best path to run thanks to this feature, which also serves as a wonderful guide. Some smart health watches also come with apps that can provide the user advice on how to keep in shape. Let’s take a closer look at how a smart watch can benefit a user’s health. (1)

TRACKING YOUR STEPS:

One of the nicest features of smart health watches is the step tracker, which is ideal for seniors trying to improve their health. The built-in pedometer on your watch will track the number of steps you take each day, no matter where you go. Throughout the day, the system tracks and manages your movements. You may also establish daily fitness goals based on the number of steps you want to take. Wearing a smart health watch will motivate you to achieve your daily goals, which will enhance your health by increasing your physical activity. Some watches even include features like calories burned and distance traveled.

MONITOR YOUR HEART RATE:

Another significant advantage of wearing a heath watch is the heart rate monitor, which is particularly useful for seniors. Your watch’s sensors monitor your heart rate while you’re at rest or working out. This function helps you to control your workouts so that you don’t put too much strain on yourself. If you do, it will sound an alarm, causing you to slow down and avoid injury.

ECG analysis, which tracks and records your heart’s rhythm, is even available on some smartwatch with medical alert capabilities. If you have an irregular heart rhythm, you should see a doctor for a proper diagnosis because it might lead to cardiac disorders or diseases. This feature is especially useful for persons recovering from an injury or who have a heart issue.

MAINTAINING A DIET DIARY:

The majority of people mostly seniors prefer to wear a smart watch because it can assist them in keeping track of their nutrition. Everyone enjoys eating unhealthy foods, and it is easy to overindulge. However, with the best smart watches, you will receive a reminder via notification when it is time to stop. The device also contains a calorie counter that can track your eating throughout the day. Many devices nowadays have a feature that displays the number of calories in a certain dish.

IMPROVE YOUR SLEEP QUALITY:

A smart watch has reportedly helped many seniors improve their sleep routine and pattern. The device will record the overall amount of time you were asleep and how long you were in a deep sleep. If you ever get the feeling that you haven’t gotten enough sleep, you can check the data to confirm your suspicions. As a result, you’ll be able to take appropriate steps to optimize your sleep schedule.

ALLOWS YOU TO DO PROPER EXERCISE:

A smart watch, as previously noted, can track your fitness progress. It also maintains track of your progress so you can go back and check it at any time.

Information logging has the advantage of allowing you to improve your workout or lessen your effort. You can substantially improve your workout efficiency by combining a computer, a Smart watch, and a fitness planner.

AS A SAFETY INSTRUMENT:

Smart watches can also serve as a kind of personal safety. If you’re in danger or become separated from your family, friends, or emergency services, you’re smart health watch can operate as a beacon to help them locate you. Smart watches with apps can also deliver notifications if they detect an unusually long period of inactivity from the user. (2)

FINAL THOUGHTS:

Health watches are well-known timepieces with a variety of functions. Helping seniors to achieve their health and fitness. The explanations listed above are only a few examples of how smart watches can benefit for seniors. If you are looking to purchase best health watches for seniors at wholesale prices then dhgate wholesale is the right place.

Buy now!

The Importance of Aftercare In Addiction Recovery

By
Felicia Wilson
Rehabilitation Centers: Eric Ahiekpor Explores The Integral Role Of CNAs On The Recovery Process

After treatment, the real test of your recovery begins. Participating in addiction treatment is an essential first step toward achieving an alcohol and drug-free life. When you’re in a program that teaches you how to say no to addictive substances, it’s a lot easier than continuing to say no on your own. Making the transition back into normal life can be difficult when you’re simultaneously working on things like overcoming cravings and managing stress, and rebuilding relationships. That’s why post-treatment care is so critical in the fight against drug and alcohol abuse.

Why Is Post-Treatment Aftercare So Important?

Even if you choose not to receive aftercare services, having someone to lean on during your recovery from addiction can be tremendously helpful. Addiction recovery requires changes in habits and lifestyle as it is a chronic brain illness that requires continuing therapy and management; thus, it doesn’t go away after treatment. It is possible to get the assistance and care you need after treatment. Here’s how to do it.

To avoid reverting back to previous habits, aftercare is a good idea

Your ability to maintain your sobriety depends on your ability to cope, ground yourself, manage stress, and communicate effectively. You run the risk of relapsing if you don’t practice these techniques to keep yourself from falling back into previous habits. Participating in an aftercare program is an excellent opportunity to put the recovery skills you’ve acquired to good use.

Joining an alumni group, going to recovery group sessions, and keeping in touch with your counselor or case manager can all help you stay on top of your newly acquired abilities. By practicing these skills on a regular basis, you’ll be less likely to fall back into bad habits that can lead to relapse. (1)

Aftercare can ease the transition back into normal life

Returning to normal life after completing an outpatient addiction treatment program can be challenging. Your daytime treatment schedule and your evening routine will both change. It’s possible that the level of assistance you receive from others will shift. Living in a changing environment is a given. It’s possible that the number of hours you’re required to work will fluctuate. Stress and anxiety might lead to cravings as a result of these changes. With the assistance of aftercare, you will be able to manage these adjustments without jeopardizing your sobriety.

Stress-relieving skills you’ve already learned can be reinforced, and new ones can be learned in one-on-one sessions with a counselor who can help you stay centered in the face of difficult circumstances.

Aftercare can be a source of emotional and psychological assistance

Recovering from addiction can be a lonely experience, even if it is rewarding. This is especially true if and when treatment for addiction comes to an end. It’s possible that you won’t run across the familiar faces you’ve grown accustomed to. 

When it comes to post-treatment support, it’s all about helping you put into practice what you learned in treatment. Assisting you with your housing needs can take the form of finding a safe place to live or a job. It can also take the form of counseling, emotional support, legal assistance, or any combination of the above. However, all of this help is offered to assist you in navigating and surviving life without the use of drugs or alcohol. (2)

12-Week Workout Plan That You Can Do From Home 

By
Mary Wright
12-Week Workout Plan

If you want to get fit, lose weight and fat, and build muscle but you don’t have the time or will to go to gym – this article is for you!

We give you a 12-week workout plan that works both for men and women which will help you achieve the results you want.

Besides, you can do these home workout exercises to lose weight since they don’t require any special equipment.

12-Week Workout Plan Instructions:

Repeat the exercises below 2 times if you are a beginner, and 5 times if you are already physically prepared. However, be careful not to exercise on consecutive days since you cannot build muscle if you don’t have a rest day between exercising.   (1)

1.     Jumping Jacks

Benefits – The muscles which are engaged in this exercise are: soleus, deltoids, hip adductors and abductors, pectoral major, lower and upper trapezius, quadriceps, rectus abdominals, biceps brachia, and hamstrings.

How to do it right?

  • Stand up with your feet close together and your hands at your sides;
  • In one quick motion raise your arms above your head;
  • Immediately jump back to the starting position

2. Push Ups

Benefits – This exercise tones and shapes your shoulders, strengthens your chest muscles, glutes and triceps, and tightens your core.

How to do it right?

  • Lay down on the ground with your hands set at a distance that is slightly wider than the distance between the width of your shoulders;
  • Place your feet in a way that you feel comfortable. And think of your body as one big straight line;
  • Start bending your elbows and lowering your chest until it is a little above the floor;
  • Push back to the starting position;
  • (Second push, second pause, second down is the best counting method for this exercise).

3.      Squats

Benefits – Squats engage the lower body and core muscles, and help you in defining your thighs and buttocks. The muscles that work in this exercise are hamstrings, gluteus maximus, quadriceps, hip abductors and adductors, soleus, calves, tibias anterior, erector spine, and rectus abs. (2) 

How to do it right?

  • Stand tall. Your head should be facing forward, and held your chest up and out;
  • Your feet should be placed apart at shoulder-width, or wider. Your hands should be straight in front of you to keep balance. You can also clasp your fingers or bend your elbows;
  • Imagine sitting on an imaginary chair. Sit back and down and keep your head forward while leaning your upper body forward a bit. Your back shouldn’t round – rather, let your lower back to slightly arch as you move down;
  • Maintain your thighs parallel to the floor and then lower down with the knees over the ankles. Place your weight into your heels;
  • While keeping your body tight, bring yourself back to the starting position by pushing through your heels;  

4.     Crunches

Benefits – Crunches strengthen and tone your core, trim down your waist, improve your posture, and increase your balance and stability.

How to do it right?

  • Bend your knees while lying down on a mat. Your feet and back should be flat. Support your head with your hands;
  • Lift your shoulders and tighten your abdominal muscles. Maintain this position for 2-3 seconds;
  • Return slowly to starting position;

5.     Planks

Benefits – This exercise helps you to strengthen your core and your upper and lower body. It also improves the flexibility of your muscles and your overall posture.

How to do it right?

  • Place yourself into a pushup position on the floor;
  • Bend your elbows at 90 degrees and shift your weight on your forearms;
  • Your torso should be straight and firm and in a straight line without bending or sagging;
  • Relax your head as you look at the floor;
  • Hold yourself in this position for as long as you can;
  • Don’t forget to breathe. Inhale and exhale slowly;
  • When you start feeling pain, pull the plug and finish with the exercise.

6.     Lunges

Benefits – Lunges increase your muscle tissue, shape your lower body, strengthen your core, and make your hips more flexible.

How to do it right?

  • Stand tall, pull your shoulders back, and place your hands on your hips;
  • Make a step forward with your right leg and then slowly lower your body until you bend your front knee to 90 degrees;
  • Your back knee must not touch the floor;
  • Carefully push yourself back in the starting position;

7. Sit-Ups

Benefits – By performing sit-ups your whole body is in motion, so this exercise is great for working your abs and your hips. Also, it strengthens your core muscles.

How to do it right?

  • Bent your knees and place the heels and balls of your feet flat on the ground;
  • Cross your arms over your chest or place them behind your head;
  • Gently tighten your abdominal muscles and draw in your belly button to your spine;
  • Lift your shoulders off the floor and raise your body towards your knees;
  • Roll back to the starting position;

8.     Butt Kicks

Benefits – Butt Kicks are excellent for strengthening, shaping, and lifting your butt and your hamstrings.

How to do it right?

  • Stand tall and keep your legs shoulder-width apart. Bend your arms at your sides;
  • Flex your right knee and quickly kick up your right foot toward your glutes. Then, put your right foot down;
  • As your right leg goes down, flex your left knee next and quickly kick up your left heel toward your glues;

9.     Wall Sit

Benefits – This exercise helps you to build strength and endurance in your lower body muscles.

How to do it right?

  • Stand tall and place your back against a wall;
  • Start sliding down until you reach a squat position, and move your feet forward until your hamstrings are parallel to the floor and your knees make a 90 degrees angle;
  • Hold yourself in this position for as long as you can.

How much exercise do you need to get results and lose weight?

A perfectly organized training usually lasts for about 45 to 60 minutes. However, this varies from person to person. The amount of exercise depends mainly on how much weight you want to lose.

If your aim is to lose weight, we advise you to exercise for at least 200 minutes a week.

Finally, it is worth remembering that well-shaped bodies are a result of dedication, a healthy diet, and a good training plan.

Try following this plan for 12 weeks and get the body you’ve always wanted!   

6 Ways To Be Present And Alive In This Moment

By
Elizabeth Williams
6 Ways To Be Present And Alive In This Moment

You can always access this moment, right now, in which you’re alive. Learn how not to dwell in the past. Learn how with these simple steps to help you be present.

Are you having a hard time enjoying life?

One of the reasons that people fall into depression is because they’re not living in the present. Dwelling on the past or thinking about the future can draw you away from the life that you’re currently living.

Living in the present allows you to gain a greater appreciation for things, and lets you make immediate changes in your life. The past cannot be changed, and the future is something that you should carefully plan.

Read on to learn about 6 ways to be present and enjoy life (1)

Don’t Dwell on the Past

Living in the present requires you to stop thinking about the things that you cannot change. Dwelling on the past is something that many people do because they wonder how things could have gone differently.

Thinking about how your life would be if you did or didn’t do something will make your current life worse because you’ll gain a feeling of guilt or regret. It’s important to remember that you cannot change anything that’s already happened.

Think About What You Can Change Now

While you cannot change the past, you can change your current situation. If you’re unhappy with where you’re at in life, think about the things that you can do to get out of the slump.

Don’t think about what you could have done. Instead, focus on what you’re capable of changing. For example, if you’re unhappy with your career choice, consider going to get a different degree to find a better job.

Simple things that may seem like they make little to no impact on your life will stack up over time. Even something as simple as a change of diet will increase your quality of life, and it only takes one meal to start.

Stop Overthinking the Future

While trying to think of things that you can change, you might find yourself thinking a lot about the future. This is similar to dwelling on the past in that you’re thinking about something that isn’t present.

You have the ability to shape your future, but overthinking it will leave you distracted. While you’re thinking about the future and making plans, you’ll be neglecting your present-day life.

If you start going to the gym, you might start thinking about achieving a certain physique in the near future. This can cause you to get disappointed when you don’t achieve said physique or you don’t achieve it quick enough.

Live in the moment and take one day at a time. Every day is a step towards a goal, short-term and long-term, but it’s important to not create unrealistic goals. If you’re new to something, you won’t be able to (2)

Be Grateful for What You Have

While getting caught up thinking about other things, it’s easy to forget about what you currently have in life. If you want to know how to be present, you must be grateful for what you have.

While it may seem that you don’t have much going for you, look at all of the good things you do have. Here are some questions you can ask yourself:

  • Do I have a roof over my head?
  • Do I have a loving family and friends?
  • Do I have a job that pays the bills?

These are some factors that play important roles in the lives of people. If you’ve answered yes to any of the questions, you have something that you can be grateful for. (3)

Work Towards Solving Problems

Part of living in the present is getting through obstacles that may occur in your life. Many people resort to ignoring problems rather than facing them, which can keep the thought of it in their mind.

Solving your problems will give you peace of mind and may you feel better about yourself because you’ve done something that you thought was difficult.

When a problem arises, you must find out why it did. After finding out why it arose, you need to come up with a way to get rid of the problem. There are many solutions to problems in life, but you need to choose the one that’s best for you.

Once you start to tackle your problems, you’ll avoid thinking too much about what can happen because of it. After all, when the problem is gone, there’s nothing to think about.

Have a Positive Outlook on Life

With being present comes enlightenment. An important part of enlightenment is having a positive outlook on life. When you’re positive, it’ll be easier for you to enjoy what you have and accept unexpected changes.

You’ll also be better at coming up with ways to solve problems and accomplish goals. Thinking positively will make it harder for you to be bothered by things. You’ll learn to find the good of every situation and outcome.

Enlightenment is essentially the ability to understand the things that are occurring around you.

Be Present, Be Happy

The main goal of being present is happiness. If you’re someone that’s full of regret or is anxious for the future, you should try to be present to prevent yourself from experiencing unwanted emotions.

Being present is the key to having a healthy and successful life, and you’ll become a better person with new skills once you do so. Live for today, not yesterday or tomorrow.

Feel free to browse our blog for more articles about lifestyle, self-improvement, and more.

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