Doctors Share 10 Secrets for a Fit Pregnancy


Whether she’s starting a fit pregnancy or walking through a high-risk pregnancy, a woman is naturally protective over her body. It doesn’t matter is she’s pregnant for the first time or the fifth. She’ll eat a little more, plan a little more, and worry a bit more. One of the factors many women worry about is their fitness regimen.

There are so many myths keeping physically active while pregnant. A woman can (and should) exercise throughout her pregnancy. If you’re a pregnant woman who wants to enjoy a fit pregnancy, consider the following tips to achieve this goal.

10 Ways To Stay Fit Throughout Your Pregnancy

1. Track your steps.

Many wellness professionals encourage people to take 10,000 steps every single day. It’s a great way to stay on top of your health, remain active, and challenge your body to move consistently. When you lead a sedentary lifestyle, it’s practically effortless to become complacent in your state.

This need to move is especially true for women when they’re pregnant. To enjoy a fit pregnancy, challenge yourself to track your steps. If you’re able to take 10,000 steps every day, try to make that happen. Take the stairs instead of the elevator all the time. Pace yourself.

Go for a walk in the morning or the evening. Put on some great music or a podcast while you walk on the treadmill for an hour or more. As you become intentional about tracking your steps with a pedometer or smartwatch, you’ll be able to remain fit throughout your pregnancy confidently.

2. Exercise at least once a day.

If work out multiple times each week, now isn’t the time to fall back. Instead, work on exercising at least once a day. It doesn’t matter how you get the workout in. You can head to the gym to enjoy a cardio dance class.

You might decide to get on the bike to enjoy a spin class. If you love to lift weights, that’s a great option to consider. If you’re not in the mood to head to the gym, do a few laps at the local swimming pool. Water is excellent for providing the resistance you need to tone the muscles and gently challenge your body.

If the pool and the gym don’t appeal to you on a particular day, turn on a YouTube video. There are tons of workouts you can try. Take a look at the exercises that are specifically for pregnant women. Purchase equipment like resistance bands to provide an extra challenge to optimize a fit pregnancy.

3. Drink lots of water.

One of the reasons why so many women struggle to remain fit is because they don’t drink a considerable amount of water daily. To maintain a level of fitness during your pregnancy, you’ll have to remain hydrated. Talk to your doctor to find out how much water you need to drink while you’re pregnant. Carry a large water bottle around that you can take sips from throughout the day.

If you’re not great with remembering to drink all of your water, set timers on your phone to remind you. Set three goals for your water intake. You can drink a certain amount of water in the morning. Do the same for the afternoon and evening. Water will help you to feel more energized, fit, and healthy.

4. Stay on top of prepping healthy meals and snacks.

Healthy meals and snacks are imperative as you are housing another human being within your body. However, you don’t need to adopt the idea that you need to binge. Just because you’re carrying a baby doesn’t mean you need to eat for two adults. The baby is only so small for the majority of the fit pregnancy.

You only need a few extra calories each day to maintain a fit, healthy body that can house a growing baby. Therefore, it’s best to prepare your meals in advance. This food prep will help you to avoid fast food stop on the way home. If you know that there’s a particular food you’re craving, do your best to create a healthier version at home.

5. Lift weights.

Don’t be afraid to challenge your body during your pregnancy. The key is to test it within reason. If you’re not used to lifting heavy weights, now isn’t the time to start. Instead, lift what’s comfortable and reasonable for you.

If you’re just a beginner in becoming fit, stay within the five to ten-pound range for weights. Use the free weights to perform light exercises. If you plan to lift heavier weights, always do so with supervision.

During your fit pregnancy journey, it’s a great idea to find a gym partner who’s willing to help you through the workouts. When it’s time to lift weights, you two can spot one another through the process. If you don’t have a friend you can rely on, ask the gym personnel if there’s someone on staff who can help you. If your gym hosts weight lifting classes, attend one of the classes where there’s tons of supervision for each attendee.

6. Get lots of rest.

Don’t underestimate the power of rest. If anything, you’ll want to take advantage of the ability to rest before the baby arrives. While it can be pretty challenging for some women to sleep with a large baby bump, it’s essential to find the right position that works for you.

Furthermore, you’ll want to listen to your body. If you’re feeling exhausted, don’t exercise. This feeling is your body, saying that it needs rest. If you need to take a nap during the day or the afternoon, give yourself the chance to take a break.

During pregnancy, your body and hormones are going through all types of changes. These changes can lead to fatigue. It’s perfectly normal to feel tired. However, you’ll want to do your best to make sure you’re getting the rest you truly need. If you’d like to enjoy the benefits of a healthy, fit body during your pregnancy, always do your best to get at least eight hours of sleep each night.

7. Do prenatal yoga or stretching.

When you’re pregnant, your body will naturally get used to certain positions to adjust to the growing baby bump. Consequently, it can become easy for women to become stiff over time. This stiffness is because they’re not moving their bodies in the ways they’re used to. Thus, it is excellent to make a habit out of stretching and prenatal yoga. You can visit a yoga center to enjoy yoga classes regularly.

Plus, you can do these classes with accountability and supervision. You can also choose to do the stretches at home. There are tons of prenatal stretching exercise options for women who are looking to develop their private practice at home. If you’re able to stretch daily, this will help you to maintain a certain level of flexibility.

8. Take your vitamins.

A well-balanced diet is the best way for a pregnant woman to receive their nutrients.

However, some doctors recommend a prenatal vitamin for women as a supplement. Many women like taking a prenatal vitamin because it’s an easier way to get the added nutrients and vitamins that they need to meet the demands of their ever-changing bodies.

Furthermore, vitamins are a convenient way for you to enjoy ease of protecting your immune system. When you go out in public spaces, you’re exposed to other people’s germs. To maintain an enjoyable fit pregnancy, take a multi-vitamin as it can help you to protect your immune system, and more.

Check with your physician before adding vitamins while you are pregnant.

9. Reduce stress.

To maintain a fit pregnancy, you’ll want to monitor your stress level. Truthfully, they both impact each other. When you’re able to exercise, it will help your stress level remain low. When you’re actively monitoring your stress level, it’ll be easier to focus on building a robust and healthy body during your pregnancy.

Stress can impact your health in really negative ways. Stress can cause illness, disease, and physical pains. Remember to take deep breaths throughout the day. If someone or something is stressing you out, deal with the issue. If you need to see a counselor or eliminate a person from your regular life, do so. Your life and your baby’s life depend on it.

10. Listen to your doctor.

While it’s nice to push yourself to the limit and work hard, you have to move a little differently when you’re pregnant. In fact, it’s a terrible idea to try to work your body out past its ability. Instead, talk to your doctor about what they recommend in your workouts.

As you make regular visits to monitor the baby’s health, be transparent about the workouts you’re doing and how you’re feeling. Full transparency is essential so that the doctors can recommend any vital advice or precautions. Your doctor is there to help you with your pregnancy and your body. Be truthful because it’s better to be safe rather than sorry.

pregnancyFinal Thoughts on Keeping Your Body Fit During Pregnancy

As you implement these ideas, make sure you’re intentional about learning how to monitor what’s normal for your body. Also, don’t compare yourself to any other woman, you know. If your friend did Crossfit during her pregnancy, that’s her journey.

If you’ve never picked up a dumbbell in your life, wait until after the baby arrives to try a Crossfit class. It’s all about finding what works for you to stay fit throughout your pregnancy. Once you’re able to create a routine that helps you to feel your best, stick with it.

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14 Secrets to Cultivate Love In A Long Distance Relationship


Sometimes life gives you challenges that seem impossible to beat. Being in a long distance relationship is one of those challenges. You may be located in a faraway country or might be in a different state. Regardless, a long distance relationship is what you make it. Furthermore, you must work extra hard to cultivate those sparks of love.

Many people get into relationships for various reasons. Still, in order to keep the love healthy in a long distance relationship, all you need to make it work is genuine affection and attention. This being the foundation of any relationship, you also need to consider other aspects that will always keep the fire blazing.

Life has so many things that need to be put into consideration each day. This is why you need to stop what you’re doing for a minute and consider the importance of your spouse. The distance may be a limiting factor, but you can close that enormous gap if you give it the right energy.

In any case, thousands of close distance relationships always seem to head south. Indeed, whether your spouse is merely an inch away from you or miles apart, the outcome can lead to a break up if you aren’t doing the right things.

How to Keep the Love Strong in a Long Distance Relationship

Here are some of the most useful tips you can employ to keep the love strong in your long distance relationship.

1. Make Frequent Phone Calls

There’s no need to sugarcoat how hard it is to be away from the person you love. This physical barrier is why you should always show your special person how much they mean. Indeed, this gratitude is something that you must express often.

You don’t have to make ten phone calls a day all the same since you don’t want to look desperate and creepy. All you need to do is schedule some time during your regular 24 hours to make that one special call.

2. Send Morning Texts

Long-distance couples go through several challenges, just like any other couple. You may have a busy schedule, clocking in early for work and leaving late. Your occupation and life responsibilities shouldn’t hinder you from communicating with your love.

This is why you need to text your spouse in the morning before you begin your day. The thought of him/her waking up to your morning text can be both touching and romantic.

3. Send Photos of Your Day

Pictures can speak a thousand words. Your faraway spouse or partner may be going through a tough day. However, once they get a photo message from you and of you, everything can change. A photo of your loved one can brighten up their day. You can also text images of what you’re doing instead of always sending a picture of yourself.

4. Schedule Date Nights

Well, you and your spouse may not have a chance to plan for an actual physical date, but who said that all dates require physical presence? The best thing about being in any relationship is making fun memories together.

Ideally, you and your special someone can make plans to watch a similar series at the same time or even video call each other. This planning will make both of you feel closer to each other.

5. Send Gifts

Those distances can separate you and your loved one, but that doesn’t mean you shouldn’t take time to do things for each other. You can always do some gift shopping, put it on a courier, and have it mailed to the love of your life.

Sending each other gifts can ultimately show that you think about each other in the long term. Be thoughtful about what you present to them. Here is an example. Does your spouse like to wear watches? If they do, why don’t you surprise them with one as a gift?

6. Send A Care Package

Sending a care a package to your spouse miles away is a fun way of letting them know that you have them in mind. Whenever I used to have international conferences, I could get to receive a care package from my partner, and that made all the difference.

The main idea of the package was to get me in high spirits as I was trying to guess what it could be. This an excellent way to show your partner that you care about them.

7. Pay Attention On Phone Calls

Couples that are together in a long distance relationship tend to spend long hours on the phone together. This is understandable because it’s not like they get the chance to see each other every day.

The big issue about being on long phone calls is that you can easily get distracted by the television or something else. In that case, it’s vital to maintain the flow of the conversation by giving each other undivided attention.

8. Crack Jokes

Laughter is the best medicine. Knowing how and when to crack relevant jokes to your spouse can leave both of you on the ground laughing. On my faraway travels, I could occasionally send memes to my spouse, which could leave her cracking up.

There’s always a special bond shared from laughter, and this is what you want to maintain. All in all, knowing that your partner is happy is the best feeling ever.

9. Surprise Visits

Sending a packaged gift to your love will certainly leave them feeling warm and loved. Even so, replacing the gift item with yourself is the master of all surprises. You have to admit, choosing a gift to send is probably harder than going as the gift yourself.

You can even choose to pull this off on a special occasion such as an anniversary or a birthday. After all, you need to be together and get closer to each other. Try at least not to go more than three months without seeing each other face-to-face.

10. Keep Your Texts/Emails Romantic

Keeping the romance and love alive in a long distance relationship is probably one of the most challenging tasks. This is because you can easily find yourself deeply engrossed in your own life by carrying out various duties and responsibilities on your daily calendar.

Either way, you need always to make sure that you are sensual and romantic in such conversations. The best way to accomplish that goal is simply by calling them by the sweet names that they like or even use personalized love phrases in a text conversation.

11. Voice Chat and Video Calls

Being miles away from your partner doesn’t mean that you can only text and email to maintain the connection. In addition, you can choose to communicate with your partner through video calls and voice chats.

This communication can give them a better visual as compared to photos. Hearing your partner’s voice is also an excellent way to enjoy the beauty of their vocals. The technological world of today has made it easier to do so through various applications that facilitate the same.

12. Love Through Scent

Couples that have been away from each other for a long time can always miss the smallest of things about each other. These things may be their cry, laughter, reactions, and even personal items.

Whichever your case may be, you can use the scent of your perfume or cologne as a way of showing your love. This can be done by directly spraying the scent on a gift or item that you want to send, which will create intimacy on a higher level.

13. Remind Each Other of Past Memories

Several long-distance couples get one or two opportunities to meet and spend some quality time together. Even with the limited chance offered, you can take note of the good times and share them whenever you go separate ways again.

Be it going for dinners out, meeting over coffee, or even sleepovers, reminding your loved one about those moments will keep them hooked on your love. In any case, it’s important to commemorate memories with your partner that probably meant the world to both of you.

14. Share Your Innermost, Deepest Thoughts

Every day from the moment you awaken to the time you go back to bed, there are thousands of thoughts that flitter through your mind. Not all may be relevant to your spouse, but sharing the important ones can stretch your intimacy further.

You may choose to do so through snail love mail, email, or even in texts. Your most profound thoughts are personal, and so letting your partner know about them can make them feel a whole lot more special.

quote about long distance relationships

Final Thoughts on Continuing to Spark Love in a Long Distance Relationship

Dating the love of your life from a long distance can have ups and downs, just like any other relationship. It’s best to always keep in mind that relationships can never get easier regardless of the distance.

This is not to say that they’re always difficult to handle, but to show that you can always take your intimacy to the next level by making the right choices for each other.

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Psychology Reveals 14 Health Benefits of True Friendship


“The greatest healing therapy is friendship and love,” Hubert Humphrey once said. And he was correct, in more ways than one. Of course, we all know that spending time with friends makes us feel good. But not as many people know that having supportive friends has been scientifically shown to benefit our well-being and health in a multitude of ways.

A plethora of psychological and scientific research has revealed a significant and essential relationship between having good friends and good health. Therefore, we now know that our friends have a tremendous impact on our health. Research has shown the living in a state of loneliness and isolation can have fatal consequences.

Evidence proves that having quality friendships plays a vital role in promoting better mental and physical health. But what beneficial outcomes are associated with having real friends, in particular? Furthermore, what does a healthy relationship with a true friend look like? Read this article to learn more about the many benefits of true friendship. In addition, you’ll see what healthy friendships look like and how to develop and maintain them.


The people that you surround yourself will affect you, for better or worse. Quality is more important than quantity when it comes to friends. Much research proves that having unhealthy friends and unhealthy relationships with friends can bring you harm. This study, this study, and this one are a few among the studies that underscore the adverse effects of unhealthy friendships.

Thus, having a few real friends that you can count on is much better than having many low-quality friends. But what makes someone a true friend? Here are some of the essential aspects of true friendships:

  • Respect.
  • Honesty.
  • Reciprocity.
  • Appreciation.
  • Truly listening
  • Genuine kindness.
  • Emotional support.
  • Ability to be yourself.
  • Empathy and sympathy.
  • Meaningful conversations.
  • Openness and vulnerability.
  • It encourages personal growth.
  • Want what is best for one another.
  • Trustworthy character and behaviors.
  • Willingness to compromise and sacrifice.
  • Mutual enjoyment of spending time together.


In addition to improving our lives on a day-to-day basis, our friends can also have a life-saving impact on our health. Here are some of the many ways in which having true friends is beneficial to mental and physical health:

1) Lessens Stress:

The authors of this study examined how a person’s friends influence their well-being and health. Data revealed that having frequent contact with friends directly links to less stress and better health.

Another study published by the American Journal of Psychiatry evaluated whether social support can “mitigate the harmful effects of stress.” Researchers found that individuals with social support had lower cholesterol levels and higher immune functioning. Based on the findings, the authors concluded that social support could mitigate the harmful effects of stressful stimuli.

2) Friendship Elongates Life:

This study assessed the link between social isolation, loneliness, and mortality. Based on an in-depth analysis of 6,500 people, researchers determined that socially isolated and lonely individuals had significantly higher mortality rates.

Another study followed breast cancer patients for 12.5 years to evaluate the impact of close personal relationships on their survival. Researchers found that “increased contact with friends post-diagnosis was associated with a lower risk of death.”

3) Increases Happiness:

This study examined if, and how, having a supportive network of friends increases happiness. Researchers found that people with a supportive network are happier and that “social support plays a mediating role.” Another study revealed that “friendship quality predicted happiness above and beyond the influence of personality and number of friends.”

4) Decreases Depression:

This study analyzed the strength of participants’ friendships as a predictor of change in their depressive symptoms. Results revealed that the strength of friendships “predicted decreases in depressive symptoms.” The authors of this impactful study evaluated the effect of social support on depression in individuals who survived childhood abuse. Researchers found that having friends who provide social support “protected against adult depression.”

5) Lowers Blood Pressure:

This ground-breaking study used longitudinal data spanning the course of years to evaluate the relationship between having friends and measures of health. The authors found that “a lack of social connections more than doubled the risk of high blood pressure.” Another study published in Psychology and Aging reveals that loneliness “is a unique predictor” of elevated blood pressure.

6) Improves Overall Health:

This study used longitudinal data to assess the association between social relationships with objective measures of health. Researchers found that a lack of friends increased inflammation to the same degree as physical inactivity. Additionally, the data revealed that “the effect of social isolation on hypertension exceeded that of clinical risk factors such as diabetes.” This research review examined the lives of over 300,000 individuals to analyze the link between social relationships and health. Researchers discovered that people with serious medical conditions who had stronger relationships had a 50 percent higher chance of survival. Having friends predicted survival more than twice as much as exercise did and at the same rate as quitting smoking. Indicating that strong friendships improve overall health.

7) Friendship Increases Confidence:

recent research reveals that interacting with members of different social groups can increase self-confidence. Authors of this review of research discuss how and why intergroup contact promotes enhanced self-confidence among participants.

This groundbreaking study evaluated the effect of participating in a friend-making program on participants with severe mental illness (SMI). The program matched individuals with SMI with a community volunteer to participate in weekly one-on-one social activities together. Clients with SMI who participated in the friend-making program showed significant increases in self-confidence, self-esteem, and self-worth.

8) Decreases Risk of Obesity:

This study revealed that “overweight youth were twice as likely to have overweight friends.” This effect works both ways. An individual’s willingness to adopt healthy eating and exercise behaviors are highly related to the behaviors of their friends.

An additional study assessed the differences in weight loss between two groups of individuals. Individuals who participated in a weight-loss intervention alone were compared to individuals who participated in the intervention with friends. Only 76% of those who participated in the program alone finished the intervention, and 24% maintained their weight loss. Comparatively, 95% of those who participated in the intervention with friends completed the program. With 66%, or about twice as many of the participants with friends in the program maintaining their weight loss.

9) Assist in a Better Aging Process:

In this pivotal study, nearly 2,761 aging participants were followed for 13 years. The goal of the study was to examine the relationship between social activity and survival. Results demonstrated that social activity was independently predictive of survival when controlling for all individual and health factors. Based on results, researchers drew the following conclusion: “Social and productive activities that involve little or no enhancement of fitness lower the risk of all causes of mortality as much as fitness activities do.”

Another study assessed whether social networks predict better mental health in 1,669 adults aged 60 and older. Results revealed that depressive symptoms were lowest for participants with a diverse network of friends and highest for those without friendships.

10) Can Aid in Smoking Cessation:

A study published in Psychology of Addictive Behaviors examined the relationship between smoking habits of participant’s friends and smoking cessation. Research data for more than 6,000 adult smokers who were attempting to quit smoking was collected over several years. Results revealed that smokers who had friends that quit smoking were significantly more successful in their attempt to quit smoking.

This review of research aimed “to provide an overview of the role of social support in smoking cessation.” Data revealed a significant increase in participants’ ability to quit smoking in interventions that included social support.

11) Improves Coping Abilities and Resilience:

Authors of this study investigated if, and how, having one supportive friend improved coping and resilience in at-risk individuals. Researchers found that participants with a supportive friend developed a more “constructive coping style.” Data also revealed a significant link between having a supportive friend and resilience. Furthermore, the authors indicated a clear relationship between the presence of a supportive friend and increased coping skills and resilience.

Another study showed that the quality of the participant’s relationship with their best friend was positively associated with “mastery coping.”

12) Decreases Risk of Mortality from Heart Disease:

This longitudinal study assessed the impact of social connections on the risk of heart disease in more than 9,000 participants. Results revealed that participants who lacked social connections “had a two times higher risk of death from heart disease.”

In an additional longitudinal study, researchers evaluated the relationship between social connections and mortality rates in participants with coronary heart disease. Researchers reported the following findings.

“Those who are socially isolated are at 2- to 3-fold increased risk of death over 5 to 9 years when compared to those most connected.”

13) Decreases Risk of Developing Dementia and Alzheimer’s Disease:

The authors of this study examined the role that loneliness plays in the onset and development of dementia. Results revealed that participants who felt lonely developed dementia more often than those who did not.

Another pivotal study followed 823 aging participants for four years to determine if loneliness impacted whether they developed Alzheimer’s Disease (AD). None of the participants had an Alzheimer’s diagnosis at the start of the study. After the study, data revealed that the “risk of AD was more than doubled in lonely persons.”

14) Reduces Relapse Risk in Recovery from Substance Use Disorder:

This consequential study evaluated mediators for the effects that self-help groups had on 2,337 veterans suffering from substance abuse disorder (SUD). The findings demonstrated that “enhanced friendship networks predicted reduced substance use at 1-year follow-up.”

Additionally, another study assessed whether participating in a peer-support community program would reduce relapse rates in individuals recovering from SUD. Results revealed that “a significant reduction of risk of relapse was found in clients who participated in the peer-support program.”


There are many steps that you can take to develop and strengthen your relationships with friends. Thus, here are some of the things that you can do to cultivate friendships that will last a lifetime:

  • Volunteer
  • Join a team.
  • Take a class.
  • Walk your dog.
  • Visit local hangouts.
  • Join your alumni association.
  • Carpool to work or class.
  • Participate in a support group.
  • Attend local events of interest.
  • Unplug and interact with the people around you.
  • Explore your neighborhood and meet your neighbors.
  • Invite a neighbor, co-worker, or classmate to do something fun.
  • Finally, re-connect with old friends and acquaintances using social media.


This article demonstrates how incorporating positive social interactions with real friends into your self-care routine can improve your health in many ways. Not only that, but having quality friends could save your life.

Of course, it can be challenging to find the time to maintain quality friendships in the busy world that we live in. But it is never too late, and you are never too busy to take the necessary steps to better your life. So you can begin building a great relationship with someone today. Whether it be finding a new friend or reconnecting with an old one, potential friends are everywhere.

Research has revealed that having true friends is as important as anything else you do to take care of yourself. By working to have great relationships with friends, now, you can avoid the multitude of harmful effects of loneliness later in life. Remember, investing time in finding and keeping quality friends is spending time in your own health, as well. So why wait? Get out there and start developing and strengthening your friendships today!

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10 Scientifically-Proven Ways to Boost Your Energy


We are facing yet another epidemic in the modern world: exhaustion. People complain of being tired for no reason in particular and don’t know how to remedy the situation. It’s no surprise that so many people feel this way with how much weight most of us carry on our shoulders. However, since we all have to find a way to live in this world, how can we thrive instead of just survive? How can we have more energy to take care of our responsibilities without feeling burnt out?

If you go to a grocery store, you’ll see tons of products from pills to powders to energy drinks claiming to boost your vitality. However, most energy drinks only boost your energy due to two ingredients: caffeine and sugar. With so many unhealthy products out there, how can you filter out the harmful ones and hone in on those that will actually benefit your health? We will go over some of the best things you can do to have more energy below.

10 Ways to Boost Your Energy Naturally

1. Reduce your stress.

Stress can drain your energy pretty quickly because stress causes cortisol to be released into the body. This hormone triggers a fight-or-flight response, which is intended to prepare you to take action against a threat. Cortisol in itself is not a bad thing, but too much of it can lower your immune response and make you feel exhausted.

To have more energy, it’s important to take control of the stress in your life. Make a list of everything that stresses you out. In a separate column, write down a solution to each of those stressors. How can you reduce stress from work, family, relationships, finances, etc.?

Another solution to stress is to make time in your day for relaxation. Meditation, yoga, exercise, taking a hot bath, or listening to relaxing music before bed can help take your mind off things and get yourself into Zen mode, at least for a little while.

2. Don’t be a workaholic.

Many people say that the main source of stress in their life is work. Work demands a lot of energy from us, especially if we work overtime. If needed, try to cut your hours at work so that you have more energy for other things, such as exercise, family time, and hobbies you enjoy.

Also, try to delegate at work so that you don’t have as many responsibilities weighing you down. Work can certainly be mentally draining. You need to put yourself first at some point in order to protect your energy and mental health.

3. Move your body.

Exercise offers so many benefits to the human body, including enhancing energy levels. You have more energy from working out for several reasons. For one, it increases endorphins, feel-good hormones that are released when the body needs a quick burst of energy to perform. This is where the term “runner’s high” comes from. Endorphins induce a feeling of euphoria that provides a natural high.

Exercise also boosts your heart health, which can increase your endurance. Because it will take less energy for you to perform daily tasks once your stamina increases, you will have more energy left over for other tasks.

Furthermore, exercise promotes better sleep, which will help you feel sharper and more refreshed each day. A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who exercised for at least 150 minutes each week doing moderate-intensity workouts. Researchers found that the participants had less severe insomnia symptoms as well as a boost in their moods when they exercised the recommended amount.

Also, regular exercise has been proven to increase focus and eliminate “brain fog.” According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, a program of 24 weeks of moderate-intensity aerobic exercise improved brain functions such as concentration. A sharper focus will allow you to have more energy throughout your day because your brain will function better.

Exercise can also eliminate depression and anxiety symptoms, which will allow you to have more energy because your mind will be calmer and more focused.

4. Don’t smoke.

Most people know that smoking harms your health in numerous ways, but did you know that it can also drain your energy? Not only does your body have to work harder to pump blood and send oxygen to your brain, but smoking can cause insomnia due to the nicotine present in cigarettes. Nicotine is a stimulant, so if you smoke later in the day, it can lead to restless sleep. Plus, even when you fall asleep, the chemicals in the cigarettes can cause you to wake up in the middle of the night with cravings.

5. Sleep less.

Since most people suffer from sleep deprivation, this advice might seem counterproductive. However, most people spend quite a bit of time in bed not actually sleeping, which can make it difficult for your body to know how much sleep you really need. So, in order to figure that out, you need to restrict your sleep for a while until your body falls into a natural cycle where you feel totally rested the next day.

Here’s some advice on how to get started:

  • Don’t nap during the day.
  • Start out with four hours of sleep and work your way up.
  • If you slept well during those four hours, add 15-30 minutes each night until you feel totally rested when you wake up the next day.
  • If you find yourself waking up in the middle of the night, don’t just lie in bed and wait to fall back asleep. Get up and read a book, make tea, or do something else that makes you sleepy.

6. Eat healthy foods.

Avoid eating a lot of processed foods with refined starches and sugars, as these get used up by your body fairly quickly. This means that, while you will feel a burst of energy, you’ll also feel quite fatigued after you’ve used it up. Eat mostly whole foods such as grains, fruits, vegetables, avocadoes, nuts, seeds, fatty fish such as salmon, and full-fat dairy. Try to eat small meals frequently so your body gets a steady supply of nutrients; you will have more energy doing this than eating three meals per day.

7. Know when to put down the tech.

Research shows that heavy technology use, especially before bed, can disrupt your circadian rhythm and affect melatonin production, which can lead to insomnia and other sleep disorders. The widespread use of cell phones, tablets, and computers makes it difficult for the body to discern between night and day. We are so heavily attached to these devices. Many people use their phones right up until bedtime. Some people even find themselves waking up in the middle of the night to check their phones!

To combat this growing problem, try limiting your technology use later in the day. After about 6 pm, don’t watch TV, use your phone, or get on the computer. It might seem daunting, but you will get used to it after a couple of weeks. You’ll have more energy the next day since you won’t be exposed to so many artificial lights late in the day.

Technology doesn’t just affect sleep, either. Too much technology has been linked to other health problems such as depression, anxiety, fatigue, eye strain, neck pain, memory problems, and many other conditions. Our cell phones have become practically glued to our hands. While they provide convenience, they might be doing more harm than good. Try using your phone or computer only when you need to and not just out of habit or when you’re bored.

8. Limit alcoholic beverages.

Alcohol is a sedative, so if you want to have more energy, limit alcohol intake. Avoid it especially in the middle of the day when you typically have things to take care of. Also, drinking close to bedtime is not ideal. Alcohol can affect your sleep cycle by causing spikes in your insulin levels, which can lead to waking up in the middle of the night. If you do drink, try drinking earlier in the evening and limit yourself to one or two drinks.

9. Drink H2O more often.

So many people suffer from chronic dehydration and don’t even know it. We’ve replaced water with sports drinks, coffee, and other sugary beverages that do nothing for our health and end up making us thirstier. Water actually gives you energy by hydrating your cells and helping with various bodily functions. It’s important to drink plenty of it throughout the day. Try bringing a reusable water bottle with you to work and refill it a few times per day.

10. Spend time in the great outdoors.

So many people wake up with an alarm each morning. However, sunlight and fresh air can provide a much more relaxing, natural way to get you going. Nature provides one of the most natural energy-boosters. Since most people have access to a park or even just a sidewalk in their neighborhood, this is one of the easiest ways to have more energy. Before work or school, take a walk around your neighborhood or drive to a nearby park. Even if you only have 15 minutes, you’ll feel much more refreshed to start your day.

Final Thoughts on Ways to Have More Energy

Plenty of people reach for coffee or other stimulants to have more energy, but the tips listed above can provide longer-lasting energy. Plus, these natural energy boosters don’t cause your body to crash later on.

In general, try living more naturally by getting plenty of fresh air, eating healthy, moving your body, and turning off the media a couple of hours before bedtime. You’ll start noticing a boost in energy and overall health, which will make you feel happier and more alive.

The post 10 Scientifically-Proven Ways to Boost Your Energy appeared first on Power of Positivity: Positive Thinking & Attitude.

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What Everyone Should Know About Mindfulness at Work


The fact is that a “routine” is a near-universal, a daily fact of life. In a “traditional” home, one or both of the parents go to work, and children go to school, and–if they’re fortunate enough–see each other for a few hours in the evening. Unfortunately, we often run from task to task by rote and not with mindfulness.

For the typical person, work takes up 1/3 of their time on Earth (another 1/3 allocated to sleep.) The average life expectancy of an adult within the United States is 78.74 years. This means, assuming an 8-hour workday, that the common man or woman will work about 176,378 hours during their lifetime.

Note: we understand that this is a rough number, as we’re not taking into account retirement, vacation, overtime, and a few other vital variables.

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”- Thich Nhat Hanh

In the quote above, Thich Nhat Hanh–a Vietnamese Buddhist monk–is describing how to be mindful during a very routine practice — drinking tea, in this instance.

In this article, we discuss how we can use work time to become better versions of ourselves using mindfulness.

First, we’ll cover some basics about mindfulness (what it is, its purpose, etc.) Second, we’ll explain how these centuries-old practices can benefit the ones we love and us.

It is our sincere hope that this article is well-received and that it helps the millions of people out there who are struggling with job satisfaction. Most importantly, we hope that our readers understand and implement the principles of mindfulness in their daily lives—at work or anywhere else.

What is “mindfulness?”

Although our intelligent readers are probably well-versed on the basics of mindfulness, it may be beneficial to explain the basic principles of the practice further.

First, mindfulness is a type of meditation called “mindfulness meditation,” “concentration meditation,” “single-pointed meditation,” or “single-pointed concentration.” It is essential to understand that mindfulness meditation can be practiced anywhere at any time, regardless of circumstance.

Second, mindfulness meditation is simple in concept, but often challenging to execute and sustain – at least during the initial phases. The reason is quite simple: mindfulness meditation requires “tunnel vision-like” focus, completely immersing oneself in all tasks, small and large.

Mindfulness meditation requires our cognitive resources to be 100 percent present and focused on the task at hand. A job may be as simple as washing dishes or preparing your child’s lunch to something intricately complex, such as writing a new programming code or drafting a business plan for potential investors.

Why practice mindfulness meditation at work?

In essence, mindfulness meditation requires the ability to disrupt and discard any thoughts or feelings that may throw you “off course” from what you’re doing here and now. The practice of which requires the ability to do so under less than desirable conditions, which often includes work-based tasks.

In studies devoted to job satisfaction (or lack thereof), 70 to 80 percent of people strongly dislike (or hate) their job. The chances are that you’re of the people who despise commuting to your workplace every morning.

Ancient Buddhism likens the mind of a human being to that of a monkey (AKA “monkey mind.”) Statititians estimate that the average person has between 50,000 to 70,000 thoughts per day. Given this statistic, what do you think the probabilities are (remember, 70 to 80 percent of people hate their job) that negative thoughts dominate during one’s time at work?

The odds are that the average person, consciously or subconsciously, has many negative feelings and thoughts throughout the workday.

Yet, this negative frame of mind is EXACTLY WHY one should consider mindfulness meditation during work.

As you become more proficient at mindfulness and mindfulness meditation, you will disengage the autopilot mode of the brain and bring it back under your control.

Five simple ways you can practice mindfulness at work

As mentioned, mindfulness meditation is—at least at the beginning—a straightforward yet exhausting endeavor. In one concise sentence, this is what you should be doing:

1 – Devote your full attention to whatever work-related task you are doing.

If you’re drafting an email to a colleague, your attention should be wholly directed to the email. If you’re having a conversation with a boss or subordinate, your concentration should be directed entirely towards the dialogue taking place.

Multi-tasking is a myth. You cannot simultaneously perform two important tasks at the same time. You are setting yourself up for frustration instead of powering up your positivity by trying!

Here are a few other ways you can become more mindful while on the job.

2 – Be grateful you have work

Even if you aren’t working at a job you love, you have the potential to earn income every day. Instead of a mindset of negativity about why you hate your job, focus on the plus side.

Aside from earning money, you are developing job skills, building a network of professional relationships, and sharpening many life skills every day that you report to work. Open your heart to gratitude. It will change your life.

Some people share that a gratitude journal is their favorite way of keeping track of their bounties of blessings regularly.

3 – Take your lunch breaks (outside when weather permits)

So many of us eat lunch at our desks. We don’t even give nourishing our bodies the time it deserves. However, eating lunch is more than consuming a sandwich and an apple. It recharges your very soul and gives you the spark you need to power through the rest of your afternoon.

Take your lunch break. Away from your desk! As you eat your food, savor the flavor and texture. Clear your mind of thoughts about the workload that awaits you for that short lunch period.

And when the weather is beautiful, head outdoors for your break time. You’ll enjoy the kiss of sunshine on your face, the sweet chirps of birds, and the feel of a breeze caressing your skin. Be at one with nature as you enjoy your lunch hour.

4 – Exercise during the day

Throughout your workday, take a few minutes to treat your body to the gift of motion. This practice is particularly imperative if you work at a desk-bound job.

Stretch your arms high above your head and inhale. Slowly lower your arms and exhale. Feel an awareness of the motions and also your breathing. Notice how they sync up as you repeat this.

Do gentle side lunges to stretch out your leg muscles. Hold each lunge in place for 20 seconds and focus on slow and gentle breathing patterns as you feel the stress of the workday leave your body.

These stretching and breathing sessions should last only 5 minutes or less. However, they will make an enormous difference in your mindset if you perform them twice daily (once in the morning and once during the mid-afternoon lull).

5 – Embrace technology

Many of us have a smartphone or a fitness watch. And, many of those have apps that can help you become a more mindful employee. For example, the Fitbit lineup offers an app called “Relax.” This app guides you through a two-minute deep breathing session. It helps you to slow down, refocus, and take in the moment.

Think you’ll forget to do this exercise? Then use the alarm function on your watch or phone to remind you!

Related article: This Is What Happens to Your Body When You Meditate

yoga poseFinal Thoughts on Practicing Mindfulness at Work

Naturally, if you’re just now undertaking the practice of mindfulness, you may find that the mind is exceptionally hesitant to obey your commands. To “reign in” a wild mind is similar to taming a wild animal—a significant amount of effort required upfront, and some gentle guidance afterward.

No matter if your mind wanders off after a second, a minute, or an hour, whenever you notice your mind being undisciplined, gently bring it back to the task at hand. Initially, you may need to do “bring it back” many (many) times throughout the day. However, as you become familiarized with the concept of mindfulness, sustaining attention—no matter how difficult the task—will eventually become as natural as breathing.

(C)Power of Positivity, LLC. All rights reserved

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7 Signs Back Pain is Something More Serious


Anybody who has ever experienced back pain knows that it’s no joking matter.

Per the American Chiropractic Association, back pain is the number one cause of disability around the globe. In the United States, 80 million working adults experience the discomfort of the back or neck every year, resulting in a total of more than 260 million days of work missed.

Here are some other facts about this painful condition:

– 80% of people experience an aching or painful back at some time in their lives.

– Backaches are the 3rd most common reason for doctor visits.

– Back issues costs Americans up to $100 billion annually.

– Most causes of spinal discomfort are caused not by a medical condition, but an alteration of the back’s physiology (e.g., a degenerative or herniated disc.)

– The number of disabled due to problems with the lower back has risen 54% between 1990 and 2015.

– Back (and neck) pain, if left untreated, can progress into a chronic and debilitating medical condition. For the vast majority of such cases, the resultant symptoms are wholly preventable.

While back pain is quite common, and its symptoms uncomfortable, spinal pain is rarely severe. However, there are exceptions. In this article, we’re going to describe seven signs that your back pain may be more serious than you think. We’ll also discuss the causes, symptoms, and risk factors associated with back pain.

Let’s do this!

Causes, Symptoms, and Risk Factors

Causes of back pain

Spinal pain is classified into acute and chronic causes. Acute causes of back discomfort include heavy lifting, a fall, or a blow to the back. Please note that acute causes of back pain should always be examined by a doctor. Acute bouts of these symptoms usually lasts no longer than six weeks.

Chronic back pain is that which exceeds three months in duration. This diagnosis is far less common than the acute variety. Medical conditions and event s that may trigger back pain include:

– Arthritis. Osteoarthritis can induce lower backaches or pains. A condition known as spinal stenosis involves the narrowing of the space around the spinal cord. Spinal stenosis can trigger severe spinal pain.

– Herniated or Ruptured (“Slipped”) disks. Spinal disks cushion the vertebra by acting as a kind of “shock absorber” of the spine. Disc degeneration (caused most often by aging) causes these discs to stiffen, which may lead to a herniated or ruptured disc. When either occurs, either the disk or disk material places pressure on nearby nerves, which may trigger back pain.

– Ligament or muscle strain. Repeated heavy lifting, repetitious movements, or a sudden awkward movement may cause posterior ligaments or muscles to strain.

– Osteoporosis. Bones that are brittle and porous may cause the bones in the back to compress. This compression is commonly linked to back pain.

– Scoliosis. Scoliosis is an unnatural curvature of the spine. The condition may lead to middle-age pain in the spine, from the neck to the lower back.

Symptoms of Back Pain

Common signs and symptoms of the condition are as follows:

– Arm or leg pain

– Loss of mobility

– Muscle ache

– Muscle weakness

– Numbness or tingling

– Pain that is reduced by reclining

– Radiating pain that travels down the leg

– Shooting or sharp pain

– Worsening pain caused by bending, lifting, standing, walking or running

Risk factors

Here are some of the common factors that increase the risk of back pain:

– Aging. Back pain is more common as we get older, starting at around age 30 or 40.

– Excess weight. Too much weight puts undue stress on your back, which may lead to medical complications and/or back pain.

– Lack of exercise. Abdominal and back muscles that aren’t used may cause tenderness. Such often occurs due to a lack of exercise.

– Job-related conditions or hazards. Occupations that require heavy lifting, forceful bodily contact, or contortion may lead to back problems or discomfort.

– Psychological conditions. Anxiety and depression may increase one’s susceptibility to back pain.

– Poor posture. Slouching puts a disproportional amount of pressure on specific areas of the back, leading to pain and discomfort. Sleeping in awkward positions may also result in acute back pain symptoms.

– Sedentary lifestyle. Unfortunately, much of the developed world lives an inactive lifestyle. Lack of movement can cause bodily pains, including those of the back.

– Smoking. Cigarette smoke disrupts blood flow to the spine. As a result, sufficient nutrients from food may not be regularly available. Either or both can trigger or worsen back pain symptoms.

7 Signs Back Pain Is Something More Serious

Here are 7 signs that your back pain may be something more serious than initially thought.

  1. The pain is persistent

If your discomfort remains active for more than a few days or requires the constant use of pain medicine, it’s advisable to be seen by a doctor. Continuous pressure around the sensitive nerves can cause fluid buildup. In turn, the nerves can become permanently damaged. Additional symptoms, such as worsened pain, scarring, and swelling, may also arise.

In time, severe spinal pain can impose lifestyle limitations. It may become challenging to do light activity, including what were once enjoyable activities.

Eventually, long-term pressure on the neck may also induce neck pain and vice-versa. Other severe conditions that may result from severe uncorrected back pain include cervical arthritis, headaches, respiratory complications, and vertebral bone spurs.

  1. You were in a car accident

We’ve probably all be there: we’re in a minor fender-bender or some small impact car accident. We may feel a bit jarred, but our body feels fine. So we just continue on. In most cases, things turn out okay. However, it is important to know that a seemingly small injury can indeed worsen over time’ especially injuries to the neck or back.

Conditions that may arise from a car accident include:

– Back and neck injuries: including disc injuries, spine injuries, fractures, and sprains

– Soft tissue injuries: including bruising, sprains, and tearing; torn ligaments, muscles, and tendons.

– Whiplash: symptoms include back and neck pain, headaches, and tinnitus (a “ringing” or “beating” sound in the ears without a stimulus.)

It is therefore recommended that if you’re in a car accident and you feel any pain that you are checked out by a doctor. Ignoring back pain can lead to serious – and often unnecessary – complications.

  1. There’s a pain in your side

Oh, boy. Has anyone reading this ever had a kidney stone? If you have, you’re well aware of the agony – and the frustration of getting rid of it.

Which brings us to the next point. If you feel a sharp pain in the upper back and on your side, you should get checked out. Kidney stones often manifest these symptoms. Other possible signs of kidney stones: discomfort or tenderness while peeing, or brown- or red-hued urine. If you feel pain below the shoulder blades, you may have an issue with your gallbladder and should be seen by a doctor.

  1. There’s a pain in your chest

Spinal pain accompanied by pain in the chest can signify a severe condition such as a stroke. Long-term high blood pressure (hypertension) may be the root cause. Another symptom to look out for is numbness in the arms.

In any case, pain in the chest is not something with which to mess around. Heart problems, though more common amongst the elderly, affects every age group. You should consider any combination of the symptoms above a medical emergency.

Do not wait to seek treatment, call 911.

  1. You feel very fatigued

In one eye-opening survey, 43 percent of Americans admitted to being “too tired to function at work.” The National Safety Council also found that 97 percent (!) of survey respondents reported at least one risk factor for fatigue.

In short, Americans (and presumably the rest of the world) are all too familiar with fatigue and exhaustion. Unfortunately, the ubiquitous nature of fatigue is precisely why the problem is so overlooked – even if there’s a potential medical emergency. For example, a backache coupled with extreme fatigue, shortness of breath, and nausea could signify heart problems.

The symptoms mentioned above should also be considered a medical emergency.

  1. A weakness of the legs

If, after lifting something heavy, you feel that discomfort accompanied by weakness or numbness of the legs, you could have a herniated disc. Herniated discs, also commonly referred to as “slipped discs” or a “slipped disc” can lead to severe complications if left untreated.

The discomfort of the upper back and neck and weakness of the legs also links to arthritis.

  1. Pain while breathing or shortness of breath

And upper backache that’s accompanied by shortness of breath or discomfort while breathing may be indicative of a respiratory problem.

Punctured lung caused by an injury often produces these symptoms. In any case, a physical examination at minimum is necessary.

back painFinal Thoughts: Recognize When Back Pain is a Significant Problem

Here are some indications that you should visit a doctor, per the Mayo Clinic:

– The discomfort is caused by a blow, fall, or some other sudden event.

– Your discomfort accompanies bladder or bowel difficulties

– The presence of a persistent and worsening fever.

– The discomfort is accompanied by unexplained weight loss.

Seek medical advice from your doctor when you have back pain. They will issue the diagnosis that will offer you the relief you need.

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8 Easy Ways to Relieve a Migraine Naturally


If you do a Google search of the word “migraine,” you’ll find nearly 43 million results. 43 million. That’s a ridiculous number. But, then again, migraine is a lucrative condition for the world of medicine. Per the The Journal of Headache and Pain, migraine is the third-leading most prevalent (widespread) and the seventh-leading cause of disability in the world.

Additionally, people spend nearly $2 billion (USD) on migraine prescription medication each year. It’s no surprise that North America accounts for 40 percent of this total. The good news is that the demand for these drugs is declining. Moreover, the main reason for this decrease is the side effects.

The most commonly prescribed drug for migraine headaches, triptans, are associated with a barrage of side effects including cognitive difficulties, dizziness, fatigue, heart palpitations, insomnia, muscle weakness, and nausea.

Also, there’s the issue of people not getting the right medication. Numerous studies have cited migraine drugs as some of the most misprescribed and over-prescribed drugs on the market.

Fortunately, there appears to be a shift in the collective consciousness. People are more open to alternative forms of treatment now than at any other time in history. Additionally, there is accumulating evidence that points to the effectiveness of treatments such as acupuncture, aromatherapy, meditation, and yoga, etc. in treating a variety of different conditions.

On such a note, here are 8 easy ways to relieve a migraine naturally:

“Migraine headache is a result of specific changes within the brain. It causes severe head pain that is often accompanied by sensitivity to light, sound, or smells.” – Danette C. Taylor, DO, MS, FACN

  1. Acupressure

According to one meta-analysis study spanning 15 years, acupressure is deemed an effective alternative treatment for a variety of ailments, including chronic headache. Other conditions for which this holds true includes labor pain, lower back pain, and pains related to menstruation.

Acupressure is similar to acupuncture in the sense that treatment focuses on the meridians (energy centers) of the body. However, as its name implies, pressure is used instead of needles.

  1. Ginger

Ginger is one of the most powerful spices in existence. Containing a plethora of nutrients, ginger works in part by blocking the release of prostaglandins, a bodily substance known to induce bouts of inflammation.

  1. Ice

While perhaps an overly-simplistic solution, ice is one of the best natural inflammation fighters. Ice is also excellent as a quick pain reliever. First, get a sealed plastic baggie. Then put in a couple of handfuls of ice cubes. Finally, apply it to the affected area and feel your pain dissipate.

  1. Lavender oil

Don’t let the incredibly pleasing aroma of lavender fool you. This potent essential oil is more than capable as a natural cure for tension and pain relief. The lavender essential oil can be applied to skin or diffused through the air and inhaled. Some research shows that the scent also helps dilate the blood vessels, normalize serotonin levels, reduce inflammation, decrease anxiety and stress, and promote sleep.

  1. Massage therapy

Various massaging techniques have proven effective in decreasing the number of migraines in migraine patients. Such massage techniques include:

  • Craniosacral therapy
  • Deep tissue massage
  • Lymphatic massage
  • Reflexology
  • Rolfing
  • Shiatsu massage
  • Swedish massage
  1. Magnesium

Get this: the regular intake of magnesium can reduce the frequency of migraine attacks by as much as 42 percent! Involved in more than 300 biochemical reactions within the body, “Mg” works by promoting a healthy immune system, maintaining muscle and nerve function, keeping the bones strong, aiding heart health, and regulating blood sugar levels.

Excellent food sources of magnesium include almonds, Brazil nuts, cashews, eggs, milk, oatmeal, sunflower seeds, and peanut butter.

  1. Peppermint oil

Applying peppermint oil around the temples or the neck area may help relieve migraine headaches. This essential oil is also proven as an effective natural therapy for anxiety, nausea, and tension. In addition, some people report that the regular application of peppermint oil may even help to prevent migraine attacks from reoccurring.

  1. Yoga

The more time that passes, the more we continue to hear about the benefits of yoga and other meditative practices. A 2015 study found that three months of yoga brought about “a significant reduction in the impact of headache on patients’ lives, headache frequency, and severity.”

Yoga postures that may help more than others for migraine pain: bridge pose, cat stretch, child pose, downward-facing dog, and standing forward bend.

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True Love: 4 Beliefs You MUST Have To Find It


So, does true love really exist? And if does, what must happen to create this perfect relationship?

First things first your beliefs are everything if you’re serious about finding and keeping a mate. Most people think all they need to do is follow their heart to find true love and the rest will follow. While that can work for some, it can leave many eventually feeling lost and broken.

Today, the divorce rate is on the rise, with nearly one divorce for every marriage. People are getting married without a solid, inner foundation. Their only ideas about marriage are based on what we’ve witnessed growing up. For many of us, it wasn’t the fairy tale scene – so we wander around looking for the love of our life instead of diving in and being it. There are key beliefs you must have to attract true love into your life and here they are…


1. Believe you are worthy of unconditional LOVE.

The relationships you create are mirrors of who you are. It’s the law of attraction at work. Therefore, relationships are only as strong as the beliefs you have about yourself. When you believe you are worthy of unconditional love, you will receive it.

Loving yourself fully, even with your imperfections is very important. If you don’t love yourself fully, how can you expect someone else to? When you come to love yourself unconditionally, believe in your own worthiness, and remain open to receive it from others, you will!

2. Believe in yourself

Treat yourself the way you want someone else to treat you. Most of us are harsh on ourselves and our own abilities. Believing in ourselves and being our own best friend attracts a lover that will compliment us, not complete us. Looking for someone to fill the gaps may bring a temporary lover, but not a lasting one. You are whole, exactly as you are. When you believe in yourself and care about your own needs, your lover will as well. You will no longer stand for being treated harshly, and you will no longer attract it either.

Just remember, treat yourself the way you would want your lover to treat you. Think kind thoughts; say kind, loving words; do thoughtful things. If you would get offended if a friend or lover would say it, then don’t say it to yourself!

3. Believe in finding the right partner

Sometimes, people can be bad at knowing what they want (or need) in a relationship. Most of the time, society says to let romance be the guide. Instead of shining the flashlight outward, staggering around blankly looking for “the one”, shine it inward. Look for the qualities you want in another in yourself. If you’ve had past relationships problems, possibly even a cycle of them, find the common denominator. Then, look within you and find the darkness that needs the light.

The cycles we encounter in relationships are less about the other person and more about ourselves. They are guiding us towards a lesson we must go within and learn. For example, if you are feeling ignored or neglected in a relationship, perhaps you are abandoning yourself at some level. Go within and find out (listening to your intuition) how you can show up more for yourself, too.

When you believe you can find the right partner, and exhibit the same characteristics you seek, you will be closer to true love.

4. Believe that relationships can last

It’s important to believe in the value of a relationship and the potential happiness and life long fulfillment it can bring into your life, regardless of the statistics.

Most of us have witnessed divorce, either within our own family or of relatives or friends. Although these relationships had nothing to do with us, they subconsciously created a validation that relationships don’t last. Perhaps even that divorce is inevitable.

It’s easy to be negative and doubtful about relationships – breakups and dysfunctional marriages are everywhere. But it takes strength and a fresh perspective to believe in happily ever afters again.


Of course, every relationship has its difficult times. That’s life. The struggles help us learn and grow. But, to believe in the ability to have a caring, supportive, loving partner that can be there for us unconditionally is important. In fact, it’s vital for us to believe and align ourselves with the truth of that reality to be able to attract it and live it.

That’s the magic of life, to believe in the good and strive to create the best possible life. Inner work will always transform our outer world. Most of the work to have a life long love is done before you ever even meet that person.

By applying these four major belief systems into your life, you will absolutely shift your focus and attraction to the love you desire.

If you’re already in a relationship, these four beliefs can also absolutely help transform it. In fact, by implementing these beliefs you might even fall in love all over again. All in all, healthy, life long relationships are good for each individual’s mental, physical and spiritual wellbeing.

true love

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Researchers Reveal Material That Could Transform Methane Into Energy


Greenhouse gasses play a significant role in affecting our atmosphere and are contributing to climate change. Scientists call gases that trap heat greenhouse gases. Methane is one of the most detrimental of them all. There are a lot of memes floating around about methane due to the fact that it is produced through a cow’s digestive system. However, it also stems from food rot, plants rotting, and from us pumping methane from within the planet’s crust.

The fact that it’s naturally occurring gas makes it’s true danger appear exaggerated for non-scientists. Yet, it is, in fact, still a hazard to our climate. Researchers have been looking into methods to decrease its release into our atmosphere from all sources. This is a rather difficult proposition since it is a gas and not a solid or liquid. Now, researchers reveal a material that could transform methane into a usable and safe energy source.

What is methane?

Years ago, the natural gas industry touted to the American public that it was the most efficient and cost-effective method for cooking, powering our dryers, and heating our homes. Of course, that was true in comparison to electricity and coal. There’s one big problem. Methane is the main active ingredient of natural gas, and our planet has it and produces it naturally.

Methane is a colorless and odorless gas which, when it hits the air, turns into carbon dioxide and water vapor. For the most part, it is a relatively safe gas, but when it reaches a certain level between 5-14% per volume mixed with air, it can become flammable.

How is methane formed?

Methane is a naturally occurring gas. It can be formed from the bacterial breakdown of organic material, specifically plants, from underwater or in shallow areas. This makes wetlands, swamps, rice fields, bogs, and landfills contributors. Oddly enough, a cow’s digestive tract also produces methane, as they eat a lot of grass. Therefore, them “passing gas” is literal, and methane also releases from their dung.

This same process, with the addition of thousands of years and high pressure, creates methane under our Earth’s crust. When we mine for coal, we often find pockets of methane. This is the process in which we pipe it out for natural gas and oil. Methane also releases from the planet’s crust during forest fires, volcanic eruptions, in ocean-floor vents, in deposits between continents and under the Antarctic ice and the Arctic permafrost.

Humans also find methane during our mining for oil and gas. It can leak out in the piping and during the transportation process.

Why is methane such a hazard to our environment?

If Mother Nature produces methane, then why is it dangerous? While the planet has many fail-safes in place to keep everything working in balance, humankind tips that balance. We no pipe out the methane that typically would have stayed beneath the Earth’s surface. Additionally, we created landfills and an increased need for cows or other animals who naturally produce methane. We have also changed the ecology of our landscapes, which in turn affects our wetlands. Essentially, we tipped the scales of balance that Earth naturally kept in check.

Methane releases Co2 into the atmosphere. Granted, our plants are designed to absorb Co2, but not in this quantity with the additional other sources of Co2 that are being released. Methane is 84 times more potent than merely Co2 in the first 20 years of its release. For example, if 23 pounds of methane was released and 23 pounds of Co2 was released, the methane would warm the Earth 23 times more over a period of 100 years than the Co2 alone.

The greenhouse gases act as invisible insulators and magnifiers for the heat of the sun. The sun’s heat is magnified on its way in and cannot push its way back out after bouncing off the surface of the planet as it should. Compound this on a daily basis, year after year, and that’s a lot of heat. That heat then produces chain reactions as the Earth attempts to correct the imbalance of this heat by melting glaciers.

As mentioned above, research finds methane buried within the ice of the Antarctic and permafrost in the Arctic. So, not only is more methane being released but now we have changing weather patterns, which alters the climate in different regions. Some regions are warmer longer, with large proportions of rain in between. This creates an excess of plant material requiring breakdown. Once again, this produces more methane.

What strategies promise to rein in this excess methane?

Multiple tactics are being utilized to attempt to get a handle on the excessive amount of methane released.

  1. Scientists are working on discovering a way to turn methane gas into a liquid form. This would theoretically make it easier to transport and recognize any leaks.
  1. In 2016, the EPA passed a law to limit the number of methane emissions from oil and gas extractions.
  1. Better monitoring of flooded areas in rice fields and bogs so that paddies can be removed sooner.
  1. New methods of identifying the varying sources of methane have been discovered, which allows scientists to better monitor and track where and what the source is. This has permitted them to learn that 20% of natural gas wells are putting out the bulk of leaking methane.
  1. Scientists are looking into genetically altering cow’s stomachs in such a way that they are not producing as much methane.

Introducing Graphene

Another material has come up as a possibility of reducing methane – a substance just discovered in 2004, “Graphene.” In an attempt to make this as simple as possible, graphene is a carbon substance, similar to graphite, which we know as being used in pencils. The formations of its atoms make it somewhat unique in that it is 2D. So, it lays one atom high and forms a honeycomb pattern.

Scientists describe this material as stronger than steel, both elastic and stiff, and very light and thin. Additionally, it conducts both electricity and heat. It is a wonder material that has many scientists very excited at its potential for use in many areas.

One such scientist, Rakesh Joshi, of UNWS University in Sydney, Australia, began doing research using graphene to filter water for drinking. They discovered that they could filter out 99% of organic material, which remains after typical filtration.

During this process, Joshi’s research team discovered that they could also pull out the methane of biogas, which comes from the plant breakdown in that water. Following that discovery, they found they could purify that methane from the biogas in a wastewater treatment plant. That purification removed carbon dioxide from the methane.

Currently, the Sydney Water plant is using biogas as an energy source for its treatment facility. Rakesh Joshi is hoping that by being able to purify the methane, it can then be used to run transportation systems, like buses.

Final thoughts about a material that could transform methane into energy

With significant challenges come great solutions. Climate change is happening. Whether you choose to believe that humans are exasperating it, causing it, or it is a naturally occurring phenomenon, it doesn’t change the reality that it is bringing about change. With that change, perhaps we will have better respect and amazement for the miracle of our planet. Maybe we will have a higher sense of responsibility toward our treatment of it and come up with innovations that can reduce or undo damages made.

Our planet Earth has a wonderful balance system in place for the natural patterns of change that occur in our Universe. It is up to us to find the balance for the effect we have on it. Researchers discovering a material to transform methane into energy is one such step. They are taking a gas that becomes hazardous to our atmosphere in extreme amounts and turning it into lean, clean energy. May we continue to search out methods to correct our mistakes and provide a better manner of living for all on this planet for generations to come.

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15 Inspirational Quotes About Success from College Football Legends


College football is a sport that bears a striking resemblance to the rest of our lives. Football demands that players give their all to the game to win big. The greatest athletes and coaches in the business remind us that in football and life, hard work, perseverance, selflessness, and sacrifice are exactly what is needed to excel.

The lessons learned through football can apply to anyone’s life. Whether you’re a fan or not, football can teach you how to go after what you want and win.

Inspirational Quotes for Success from College Football Legends

In college football, student-athletes are asked to give their all both academically and athletically. Many athletes rise to the challenge and learn the most compelling life lessons along the way. The following 15 inspirational quotes show us how to use the lessons from football to overcome our lowest lows and achieve our dreams.

1. “You learn more lessons on character at the two-yard line in football than anywhere else in the world.” –Paul Dietzel

This football quote compares the rigors of training as a football player with the challenges of life. When you’re on that two-yard line–defensively or offensively–you must be on your A-game. It requires that you have a plan in place and the willingness to put in some hard work.

2. “Don’t miss practice unless you’ve died or your parents have died.” — Frank Leahy

College athletes spend the majority of their time practicing, training, and studying. Though this type of discipline is incredibly uncomfortable, it makes them who they are and is what allows them to win.

Inspirational quotes like this show us that there is no shortcut to success. Don’t make excuses; show up and get to work.

3. “If we don’t tackle well, we must make it up by not blocking.” — John McKay

This quote rings true for football players and fans: there are two sides to every game. McKay shares that whatever the situation, do all it takes to win.

This sentence shows us that if our first attempts weren’t sufficient, we must try a different strategy, but never quit.

4. “I make practices very hard because players that are quitters need to quit during practice, not during a game.” — Bear Bryant

Football weeds out the weakest players. Life is a lot of live football in that it will do the same for us. If you can’t get through the hardest trials of your life, you’ll never play in the “game.”

Regardless of how challenging something may feel in the moment, remember that you can get through it.

5. “Two things every American thinks they are able to do are coach football and work a grill.” –Greg Schiano

This funny quote relates as much to football as it does to all of our lives. There’s always going to be someone that thinks they know how we should act or what we should do to achieve our goals better.

If every football coach listened to every person that gave them their unsolicited opinion, they’d never make the calls necessary to win the game. Coaches have to believe in themselves and know that they know the right calls to make to win the game.

The same is true for you. Tune out those that always have something negative or contradictory to say about you. The only person that knows what’s best for you is you.

6. “Lessons are often learned in defeat, and many teams are getting the best education.” — Murray Warmath

Even when football players lose, they win. In every loss, there’s a lesson. The same is true in your life, so make sure to learn a life lesson from every failure.

7. “When we win, nothing else hurts. ” –Joe Namath

The truth is that there’s nothing that feels as good as winning. Every time you miss an opportunity or fail to meet your goals, remember that you will eventually succeed, and all the other sacrifices will have been worth it.

8. “Let’s fight them until hell freezes over. When that happens, we’ll fight them on the ice.” –Dutch Meyer

Inspirational quotes like this show us how important it is to keep our fighting spirit strong. To get what you want out of life, you have to fight for it. Even in the craziest situations or scenarios–always keep your fighting spirit strong.

9. “Motivation is quite simple. Eliminate everyone that isn’t motivated.” — Lou Holtz

College football coaches like to cull the weak and unmotivated from their teams. This way, they can build a group of people that are willing to do whatever it takes to win.

Keep this in mind when it comes to the people that you spend your time with. If you surround yourself with unmotivated people, you’ll find yourself starting to think and act like them. To win, you must build a team of winners.

10. “Remember that Goliath was the 40 point favorite compared to David.” –Shug Jordan

The age-old story of David and Goliath focuses on how the odds were against David from the beginning. Yet, against all the odds, David was the clear winner.

When it comes to life’s most challenging obstacles, don’t psych yourself out. You can do anything you put your mind to and then some.

11. “Student-athletes must understand that they’ve made good choices in their life so far to keep up with college and athletics. This should encourage them to keep making the same good choices.” –Condoleezza Rice

Ok. You got us. Condoleeza Rice might not rank among these others as a “college football legend.” But, her words ring true and accurate. And so, we included them!

Trying to navigate life between sports and academics is no easy feat. Condoleezza Rice’s quote reminds college athletes (and the rest of us) that being able to find the balance with both is the key to success.

Like student-athletes, we all must learn to find harmony in our lives. Though it won’t always be easy, that is what makes us winners in the end.

12. “Coaches should never underestimate their players. The emphasis must be put on solutions, not problems. ” –John Kessel

As coaches work to push their players to work as hard as possible, they focus on specific coaching techniques to bring the best out of them. Inspirational quotes like John Kessel’s show us that believing in others is the first step in getting them to give their all.

Likewise, we must focus our energy on creating solutions rather than thinking about how severe the problems are that we’re facing.

13. “Bad attitudes will ruin your team.” –Terry Bradshaw

Many people in life think they will make their dreams a reality simply because they are talented. They believe that the Universe owes them. Thus, they develop a negative attitude.

If you don’t put in the time to commit to your goals and work hard every day, your talents are meaningless. Likewise, if you carry around a negative attitude, you will lower the energy of your entire team.

With discipline, you can begin looking on the bright side and harnessing the power of positivity to achieve everything you’ve ever wanted.

14. “Training hard makes you hard– and harder to beat.” –Hershel Walker

In football and life, hard work has transformative power. Before training, student-athletes are fresh from high school, naive, and ignorant to the ways of the world and the game.

Through training, college football players learn to discipline their minds and bodies, continue working harder, and become the best version of themselves.

Life’s challenges can knock us down and cause us to feel small. However, the moments we pick ourselves back up and work harder than ever are the most important. It is in these moments that we become tougher.

When life comes back with new challenges, you’ll be able to stand firm. Not only will you be more robust, but you also won’t break in the same ways you used to.

15. “Though adversity may cause some to break, it causes others to break important records.” –William Ward

Adversity is constant. Though life will continue to throw obstacles in our way, we must learn how to overcome them.

Student athletes soon learn that if they let the pressures of school and sports overwhelm them, they’ll never be able to compete in the ways they need to that will allow them to succeed.

However, athletes that press in and work harder than ever and allow life’s struggles to refine them into the most unbreakable version of themselves will not give up. These are the athletes that break records and go above and beyond.

Learning not to give up and not give in is the first step to becoming unbreakable. No matter how hard it may seem in the moment, giving it your all now will reward you in the end.

Final Thoughts on Learning Success Tips from College Football Legends

College football reminds us that every ounce of sacrifice is worth it. Whether we win or lose, as long as we dedicate our lives to working hard and discipline our selves, we can count ourselves successful.

Whether you’re a football fan or don’t understand the sport at all, these life lessons transcend the sports world. Keep these 15 inspirational quotes from famous college football players (most of whom enjoyed dazzling pro careers) in mind as you work to overcome negativity and embrace your inner positive power every day.

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