Sunday, December 31, 2017
Top 17 of 2017
This post has become somewhat of a tradition. I've done one each year since 2011. It's a nice way of looking back on the year, and focusing on the highlights--the things that I may have forgotten if not for writing this post. Some of the items on the list are obvious, but others are subtle things that had an impact on me in some way. Here are links to my past years' lists: My Top 11 of 2011 My Top 12 of 2012 My Top 13 of 2013 My Top 14 of 2014 My Top 15 of 2015 My Top 16 of 2016 And here we...
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Erika lost 213 pounds
Transformation of the Day: Erika lost 213 pounds. At 430 lbs, her weight was severely impacting her health and her mobility. She was also in an emotionally and mentally abusive marriage. One day, while visiting a place that held positive memories, she began walking and never turned back. Check out what she shared with us about […]
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Saturday, December 30, 2017
Taneisha lost 51 pounds
Transformation of the Day: Taneisha lost 51 pounds. After years of fighting the pounds and striving for fitness, she decided to give lasting lifestyle change one last try in 2015. Doing her research, working out at home and adopting a plant based diet were major factors in her success, but having the will to hang in […]
Friday, December 29, 2017
LIAM 399 – 2017 in Review
My word for 2017 was “Harvest” and what an amazing year of harvest it was! As I look back over the year, I am in awe of the people, events, and circumstances that came as the direct result of seeds I had planted in years prior. In one case, it was 24 years prior! Enjoy this episode, as I recap the year and encourage you to plant seeds, reap a fruitful harvest, and follow your inner guidance to a life of joy!
Listen on iTunes or Listen to/download this episode here:
Love the show? Click here to Tweet a shoutout!
Want to be a patron/supporter of the LIAM podcast? Click here.
Mentioned in this show:
- Attend “A Weekend to Break Free!”
- TouchPoint Solution
- Join the “Climber Community”
- Get a FREE copy of The Science of Getting Rich
- Join Bruce’s Mastermind Group
- Worry No More! book
Subscription/Social Links:
- Subscribe on iTunes!
- Subscribe on Stitcher Radio!
- Subscribe to the LIAM Mailing List
- www.BruceVanHorn.com
- Bruce Van Horn on Twitter
- Bruce Van Horn on Facebook
The post LIAM 399 – 2017 in Review appeared first on Life Is A Marathon : Life Coaching | Spirituality | Personal Development | Positive Thinking | Personal Branding | Faith.
Self Esteem Feeds
Kimberly lost 86 pounds
Transformation of the Day: Kimberly lost 86.6 pounds. After battling her weight for years, she decided to transform her lifestyle to avoid weight related illnesses. Going low carb and finding a true affinity for fitness led to great results. She even became a Zumba instructor. Check out her journey. Starting weight: 330 pounds Current weight: […]
Thursday, December 28, 2017
10 Motivational Tips That Will Actually Make Your Life Better
You're reading 10 Motivational Tips That Will Actually Make Your Life Better, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
Has life been quite dull lately? Do you find yourself stuck in a rut that’s not letting to get anywhere in life? Here are ten motivations that we hope get you through this tough time.- Be your own inspiration. There is nobody on this earth who knows you better than you do. However transparent you are with the rest of the world, you are entirely true to only yourself at the end of the day about what exactly you want and how exactly to achieve this. Once you know exactly what you want, work towards achieving it for yourself and no one else.
- Do not allow yourself to be taken for granted at any point of time. You owe yourself the very best at all times and this does not include being taken for granted by others. When others don’t value your presence enough this reflects directly on your self esteem and acts as a demotivating aspect. Hence if you feel like you’re not given due credit, do something about it.
- Build up self confidence by doing things you normally wouldn’t. Try out things you always believed you’re not good at. Be it a new skill or something tried and tested. Unless it really requires innate talent, get good at it no matter how hard you need to work on it. Be around people who appreciate your positive developments and avoid the company of those who don’t. Meanwhile appreciate yourself. Your appreciation matters most to you.
- Don’t be a people pleaser. Yes it is perfectly natural to want to make others happy by doing something we do even if it brings you a bit of discomfort. But unless the person means something to you and deserve the hours you spend toiling for them, don’t subject yourself to unrewarding work. It puts you down and brings down even your baseline morale. Exclusively seek the company of those who ask you to believe in yourself and encourage you to do things for yourself. It is always okay to be selfish when compared to being a push over.
- Learn how to manage your time super efficiently. Once you break patterns of continuous dullness and a depressive rut, you will find yourself enter a new zone- one with possibilities of new achievements. During this time, set yourself a time table that can trick your mind into thinking it is a flexible one. Position leisure and work in ways that they don’t clash one another but the prospect of leisure does motivate better work to be done. When managed effectively, productivity will increase and you’ll enter a motivational cycle of work and fun where both are equally important. You can find more about productivity and motivation at https://essaypro.com/
- Be forgiving of yourself. Whoever you have wronged and whatever mistakes you have done, no one else’s forgiveness matters in real but yours. There is no bigger motivation than a second chance to set things right and don’t be afraid to give yourself this chance. Once you forgive and accept yourself work hard towards making amends. While it is always going to be true that nothing can be done perfectly and the impact of your mistake can’t be altered; you can always make things better than they are in the period following the mistake. What’s done is done.
- The past holds you back. There is no point in living through your memories and good moments from the past- spend focus on making fresh memories and on living rather than reliving moments. Happiness and positive emotions always keep you motivated so work towards renewing these by living in the present that you work upon maintaining light and happy. Spend more time with people and things that make you happy. Realize that life is short and happiness shouldn’t be a concept that is futuristic. Reach out to it and motivate others to do so as well.
- Find something that you find is actually worth living for. When everything else seems off in life, this something is the reason you get out of bed in the morning. It could be your best friend, a person you are securely falling in love with, your pet or family or even your job if you do what you love to do. Hold on to this- whichever it is that is giving you more than it’s drawing from you and give your best to it. Motivate yourself to be the best at whatever you do.
- Gain worldwide knowledge and experience. Don’t spend time reading inspirational stories but rather research on ways of how you can inspire and motivate yourself without having to live someone else’s life.
- Lastly, positive stress is the ultimate key. Set yourself some limitations and goals- target yourself at achieving these. Prioritise self goals and give yourself time to reach these. You’ll never need further motivation than the one of prospective self achievement.
You've read 10 Motivational Tips That Will Actually Make Your Life Better, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
Self Help Gurus etc
Mid-Week Update
So the day after Christmas I was up another pound (thanks ham, potatoes, cheese, fudge, and cookies) which wasn't a number I liked seeing at all (220 pounds) but hey, I knew there would be some tick up in my weight if I indulged during the few days around Christmas, so it is what it is. My today I am back down to 219 again (thanks water and protein and not much in the way of carbs) and think the remaining regained pound will be gone by this weekend. I am loving the holidays and spending time with family and just relaxing! It's nice to NOT be on either extreme with my eating anymore; I spent many, many years binge eating everything in sight including lots of on-sale "special" Christmas candy for the entire month of December... and then spent several years restricting and trying to eat NO holiday indulgences at all because I HAD to be perfect on my diet and lose weight (which never worked out very well and seemed to always end in overeating and feeling guilty about it). It's a good balance, for me, to be able to eat for weight loss all month during holidays but then allow myself a serving or two of the things I want to enjoy during Thanksgiving and Christmas. So yes, I had a sticky bun, yes, I enjoyed some Christmas cookies and candy. I had stuffing and mashed potatoes with Thanksgiving dinner and cheesy potatoes and dinner rolls on Christmas. A few days is not going to make or break it for me anymore. I'm back to eating my regular rotation (low carb and low calorie) and feeling good about it! I'm excited for what feels like a fresh start for the New Year.
January 21 Day Change Your Mindset Challenge
“Change Your Mind, Change Your Life.” We’ve all heard this saying, but how does it figure into weight loss? Your mindset, your state of mind, is extremely important when it comes to achieving lasting success. Cravings, motivation, desire to workout…it’s all tied to your thought life. Challenge Goal: The goal of this month’s challenge is […]
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Tenika lost 56 pounds
Transformation of the Day: Tenika lost 56 pounds. She faced low self-esteem, self hate and depression throughout her teens and twenties. In her 30’s, she decided that enough was enough. With healthy eating habits, an intense exercise routine and lots of commitment, she has transformed. Check out her story. What was your motivation? I wanted […]
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“I Will Not Say ‘Yes’ When My Heart Says ‘No.'”
Interview: Courtney Carver.
I love the subject of clutter-clearing. So, of course, I'm intrigued by the work of Courtney Carver -- her site declares: "Are you overwhelmed with clutter and busyness? It's time to create a life with more clarity, ease, and joy." Wonderful.
Her new book, Soulful Simplicity: How Living with Less Can Lead to So Much More is just hitting the shelves.
Gretchen: Do you have any habits that continually get in the way of your happiness?
Courtney: Sugar! I’m so much happier without it but I love it. When I’m in a sugar rut, I’m moodier. When I quit sugar for long periods of time, I'm much happier. Like you, Gretchen, I'm an Abstainer when it comes to sugary treats: it's easier for me to have none than one. When I've intentionally quit sugar for a period of time, I don't crave it or think about it that much after the first day or two. I love that feeling of not having to decide how much is too much because when I am eating sugar, I don't want one cookie, or one bite of dessert. I want it all. Why do I go back? Just thinking about it makes me less happy.
Gretchen: Which habits are most important to you? (for health, for creativity, for productivity, for leisure, etc.)
Courtney: My morning routine fuels better health, creativity, and productivity. It includes some combination of writing, meditation, reading, yoga and walking. Whether I practice my morning routine for 5 minutes or 3 hours, it always allows me to move through the day with more purpose and focus.
Gretchen: Have you ever managed to gain a challenging healthy habit—or to break an unhealthy habit? If so, how did you do it?
Courtney: I created my morning routine through habit stacking, and it has stuck with me for more than 10 years. I started with 5 minutes of yoga. After a week, I stacked 5 minutes of writing. The next week I added 5 minutes of meditation. From there I raised the time of each activity by a minute each week. Once I had a 30-minute routine, I was able to easily swap in new activities or extend the time spent on certain activities.
Gretchen: Would you describe yourself as an Upholder, a Questioner, a Rebel, or an Obliger?
Courtney: At first I thought I was an Upholder but after taking the quiz, I discovered I’m a Questioner.
Gretchen: Have you ever been hit by a lightning bolt, where you made a major change very suddenly, as a consequence of reading a book, a conversation with a friend, a milestone birthday, a health scare, etc.?
Courtney: In 2006 after months of debilitating vertigo and fatigue I was diagnosed with Multiple Sclerosis. After learning how stress can cause MS exacerbations, I decided to quit stress and simplified my entire life. While the changes I made took many years, my decision to prioritize love and health was immediate. I share more about my lightning bolt moment, and the changes MS inspired in my life in my new book, Soulful Simplicity. From changing my diet to becoming debt-free, clutter-free, changing careers and downsizing from a big house to a small apartment, simplicity was at the heart of every change. Living with less has given me the opportunity to create more health and love in my life.
Gretchen: Is there a particular motto or saying that you’ve found very helpful? (e.g., I remind myself to “Be Gretchen.”)
Courtney: I will not say yes when my heart says no.
Gretchen: What’s a simple habit or activity that consistently makes you happier?
Courtney: Writing down anything on my mind first thing in the morning makes me happier. It’s my way of clearing mental clutter before starting the day. I don’t share or read what I write so it’s more about the action than what ends up on the page
Gretchen: What’s something you know now about building healthy habits or happiness that you didn’t know when you were 18 years old?
Courtney: Consistency is more important than intensity. The all or nothing, weekend warrior approach to incorporating healthy habits usually results in burnout. Showing up regularly, even if it's only for a few minutes at a time contributes to creating long-lasting habits. I'm a big fan of habit stacking. For instance, when I created my morning routine, I started with 5 minutes of yoga. After a week, I added 5 minutes of meditation and 5 minutes of writing. Then, I added a minute a week to each activity. It took me weeks to build up to a 30 minute routine, but the method worked. The slow build resulted in a meaningful morning routine that I've been practicing for more than 1o years.
Self Help Gurus etc
A Creative Christmas Gift for the Kids
I hope everyone had a nice Christmas! Ours was great :) This year, I got creative with my kids' gifts. I didn't want to spoil them with "stuff" that was just going to sit around in their closets. I wanted instead to give them fun memories--and Jerry and I decided that a family vacation for their spring break would be perfect. I knew I wanted to take them to a city (wasn't sure exactly which one). When I was growing up, I always had to go along with whatever my family wanted to do; and since...
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Wednesday, December 27, 2017
Trapped In a Bubble Trying to Fit In? This Might Help.
You're reading Trapped In a Bubble Trying to Fit In? This Might Help., originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
It's so easy for us to focus on what's missing. On where we want to be. Where we should be at this point in our life. We are stripped from being grateful for what we have because we have been born into a society of more and too much is not enough. The simplicity of life suddenly becomes complex. The journey of life becomes a puzzle in which we have to scramble to find the right pieces to put together before time runs out.BUT WHO ARE WE REALLY?
We stare, compare, obsess, and become addicted to the idea of who we are by counting the things we have, the titles we hold, and the people we associate with. Never understanding that at any moment that bubble will burst. The heavier and more saturated the bubble gets, the bigger the risk. This bubble is growing outward and everything we identify with is outside of us. Not fully aware that the glue holding it all together doesn't hold forever. That glue is the control we think you have over these things. We buy the things, work for the titles, and adjust some of our beliefs to fit into these bubbles. This is the control we think we have.SORRY TO BURST YOUR BUBBLE.
The moment we let go of working so hard to stay in that bubble, is the moment the bubble bursts. When the bubble bursts we might be left with nothing but our thoughts. No things, no s0-called friends, and no title. Are we still okay? Has that stripped us of our happiness? Has it weakened our confidence? Were we stripped of your pride? These are real questions that deserve real answers if we plan to make it out alive and well. Some people enjoy being in this dream-like state and when it bursts, they blame everything but themselves while looking for another bubble to get into.OUR GRAND ESCAPE.
Escaping reality is the easy route because it continues to feed the ego's need for attention, praise and validation. However, imho, a life worth living is that of self acceptance, love and fulfillment. Feeling at peace even if the world chooses to live in the chaos. Inherently, we all have our best interest in mind first, even if it's a selfless act. We contribute and help other because we want to feel good afterwards. If there was no good feeling, we probably wouldn't do it. I'm not saying this is wrong but I'm making a point that people do things for themselves first, so that should be your focus. Focus on you. There is no need to change yourself just so you can be accepted by others to fit into a bubble. Change yourself so you can be accepted by you. Stay true to yourself and your nature. Meditate, listen to your inner voice, and follow your intuition. Become inspired to do your life's work because it feels right and not because you want to fit in.IT'S NEVER TOO LATE TO BE YOURSELF.
Today is a wonderful day that has never existed before until this very moment. With every second we are creating a new moment in our life. It is never too late to be yourself and find your happy place. The road can be a lonely one because no one can do the work for you, but in the end you will feel full and complete. Others on the same path or that have the same values will naturally gravitate towards you. You will build stronger bonds and relationships because they are coming from an authentic source. If you have ever felt lost, empty, or purposeless in your life, this is a journey worth taking. Our mind is an extremely powerful tool and if misused it will do more harm than good. So before you lose your mind, choose to allow and accept things as they are and lose the need to always have to be in control. That is the curse of the bubble, thinking we have control but in reality it's the bubble that controls us. Own your life. Be the captain of your own ship. Choose to be at peace for as much of your day as possible, every day. Your best life is waiting for you.Raised in New York where I spent most of my life. At the age of 33 I dropped everything, got in my car and drove to Austin, Texas where I now live. I have a passion for design, photography and basically anything that inspires me to unleash my creativity. I am an entrepreneur with a design & marketing business, Little House Big Idea (lhbidea.com). My life philosophy revolves around being a good human, staying true to myself, being grateful and satisfied with what is, yet still being eager for more.
You've read Trapped In a Bubble Trying to Fit In? This Might Help., originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
Self Help Gurus etc
Kassandra lost 58 pounds
Transformation of the Day: Kassandra lost 58 pounds. In 2014, she faced some personal challenges during her pregnancy. Turning to food for comfort led to weight gain. In May of this year, she began using low carb foods and lots of exercise to release the weight. Check out her story. While pregnant with my first […]
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Missing Link Of Goal Achievement Is Hope
The post Missing Link Of Goal Achievement Is Hope appeared first on Operation Self Reset.
Self Confidence Feeds
Tuesday, December 26, 2017
Joy lost 12 pounds
Joy lost 12 pounds and has gone from a size 16 to a size 12. This Hampton University student felt that she was gaining and losing the same 10 lbs over and over. Last year, she was diagnosed with PCOS and she decided to restart her weight release journey. She learned that the scale isn’t […]
Bonus: What Does it Mean to Break Free?
This is a bonus episode recorded by my partner, Bill Cortright, to answer the many questions we have received regarding our “A Weekend to Break Free!” event coming up on February 16-18, 2018, in Minneapolis, MN.
Listen on iTunes or Listen to/download this episode here:
Love the show? Click here to Tweet a shoutout!
Want to be a patron/supporter of the LIAM podcast? Click here.
Mentioned in this show:
- Attend “A Weekend to Break Free!”
- TouchPoint Solution
- Join the “Climber Community”
- Get a FREE copy of The Science of Getting Rich
- Join Bruce’s Mastermind Group
- Worry No More! book
Subscription/Social Links:
- Subscribe on iTunes!
- Subscribe on Stitcher Radio!
- Watch on YouTube!
- LIAM on Twitter: @LifeIs262
- LIAM on Facebook / LifeIsAMarathon
- Subscribe to the LIAM Mailing List
- www.BruceVanHorn.com
- Bruce Van Horn on Twitter
- Bruce Van Horn on Facebook
The post Bonus: What Does it Mean to Break Free? appeared first on Life Is A Marathon : Life Coaching | Spirituality | Personal Development | Positive Thinking | Personal Branding | Faith.
Self Esteem Feeds
ShaToya lost more than 140 pounds
Transformation of the Day: ShaToya lost more than 140 pounds/10 stone. 3 years ago, photos from her birthday celebration turned into a big wakeup call for her. This sista from the UK joined a gym, changed her eating habits and found the drive within to push through. Check out her story. What was your motivation? […]
Monday, December 25, 2017
7 Major New Year’s Eve Decisions for Your Best Year Yet
You're reading 7 Major New Year’s Eve Decisions for Your Best Year Yet, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
Each year’s end marks a new beginning in our lives. The celebration and global feeling of leaving the past behind help us find that right moment to start anew. Start a journal and begin with an entry listing the resolutions you have made for the following year. Something along the lines of, “This year ahead of me is the right time to start:A healthy diet
This must be the number one on everyone’s list. The only exceptions are those who have done this in the previous years and managed to stick to it. A healthy diet is, I grant you, a very important thing but not for the reasons most decide to have one. The key part of a healthy diet is health. Eating well will help you stay healthy and feel energized. The pace of our lives does not allow us to slack, so we need to invest our best in having the energy to seize the day and do things we care about.Exercising regularly
Physical activity is yet another important ingredient of a healthy lifestyle. They say that losing weight is 80% diet and 20% exercising. This is why people find it easier not to eat than find a physical activity they enjoy. Yet again, it is not all about extra pounds, sure it feels and looks good when they are off, but more importantly, it is about being and feeling healthy. A regular exercise routine can help us stay in shape, be energized and stress-relieved. We tend to start these resolutions overly ambitiously, but you do not have to get a gym membership and try to squeeze it into your schedule, and eventually give up because you can’t. You can go jogging, walking, dancing… it will all help you stay physically active.Finding time for things you enjoy
This is the magical time you dedicate to yourself. You can spend it whichever way you want, alone or in the company of others, as long as you are relaxed, you enjoy, it and have some selfish personal gain from it. It can be anything from a hot bath to spending time with your children or helping the local community. Determine how often you can do this and drop everything else. Again, it does not have to be every day, but two or three times a week will help you feel a change.Making my own decisions
As easy as it may sound to some, having the upper hand in decision-making is one of the hardest tasks for a lot of people. This process reflects your personality like none other. This is where you confront your fear of consequences, your lack of confidence or knowledge and wish to please others. Start by making personal decisions without asking for advice. I am not saying that taking someone’s advice is bad, but you need to learn to do it on your own. These first decisions should only affect you. Once you are over that and you see that nothing horrible will happen, and even if it does, it can be fixed, you are ready for making big decisions.Being organized
Organizational skills can help you stay on top of everything in your life. They are the ones which ensure you stay in charge of everything. Once you get organized, you will find it tremendously easy to keep up with your schedule and find time for everything. Start by organizing your days with to-do lists and keep track of the time you need to complete certain tasks. Declutter your home all at once with the help of super easy storage units or other storage solution close to you to get everything out of your way. You can make it your next task, once you start mastering the skill, to clear out the storage as well.Learning a new skill
The fact that you have gone through school or, at least, chosen your educational path does not mean that you now only need to focus on that one thing. Constant advancement is what you truly need to focus on. Set a goal, learn a new language, or learn how to cook like your mom if she is any good. You can even make it your job to learn a new thing every day, it does not have to be an actual skill. You can become a walking, talking encyclopedia and with time it will help you understand better how things function around you.Looking for a new job
The current economy teaches us that we need to cling to what we have and be happy with it. Not just the economy, but the natural instinct. Somehow, people, in general, tend to fight for things in life only when they struggle and when their basic instincts kick in. If you are not satisfied with your job, I am not saying you should quit straight away but start looking for something more enjoyable and one day you will come across that something. Look into current marketing demands, combine them with the new skill you are learning and make something of it. If someone tells you that New Year’s resolutions are silly, do not believe them. We need a goal in life to help us keep going forward, just like a carrot on a stick. This is the right time of the year to set those goals.You've read 7 Major New Year’s Eve Decisions for Your Best Year Yet, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
Self Help Gurus etc
Merry Christmas!
Good afternoon! I hope you all had a wonderful Christmas (or whatever you do or don't celebrate) and you're happy and smiling today. I am basking in the joy of another holiday with my family and all the fun traditions and time we have gotten to spend together. Today is a day to just relax, drink coffee, and enjoy a quiet day at home.
For my weight update, I have to say I have done a lot of baking and cooking this week and indulged in some high carb foods... certainly not as much as I used to, but I sampled some cookies, candy and fudge we made together over the last week, and my days were a lot higher in carbs than they've been the last few months. Breads, potatoes, crackers and tamales were on the menu in portions that exceeded my usual 15-20 grams of carbs at a sitting. Today's the last day of that, though. After tonight's ham, scalloped potatoes, dinner rolls, and green bean casserole, I am back to my low calorie, low carb plan to remove the bit of weight I have gained. On Sunday I weighed in at 219 pounds, which is a pound up from the prior week. I figure that plus a few fresh pounds will come back off this week as I go back to my now-normal way of eating.
Is anyone doing New Year's resolutions? I've thought about it, and mine is to cook more often for my family. I have a whole recipe box of handwritten recipes on index cards that I have collected since I was 18 years old. Many of the recipes haven't been made in years! I would like to make every recipe in that box in 2018 and see which ones are going to be new family favorites. I might have to skip eating some of them myself (like most of the baked goods) but my boys are getting older, buying homes and getting married and asking for recipes and I want to add some of these to the tried-and-true ones I make all the time. I love to cook, so it'll be fun!
Marry Christmas, Happy Holidays, and may you be blessed in the new year!
Icey lost 26 pounds
Transformation of the Day: Icey lost 26 pounds and several dress sizes. When her weight began creeping close to 300 lbs, she decided that it was time to get off the weight loss rollercoaster. She sought out people who could help her get results and committed to the process. Check out her journey. Age: 27 […]
Sunday, December 24, 2017
A First Timer's Half-Marathon Training Plan (for new runners)
I've written a few different half-marathon training plans--one for walkers who want to walk a half-marathon; one for the very beginner, a non-runner who wants to run a half-marathon in six months; and one for experienced runners who want to finish feeling strong. It's about time I wrote one for the average novice runner who perhaps wants to step up their game and run a half-marathon. Maybe you just finished your first 5K, and you're feeling that runner's high that gets ahold of all of us at...
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Joy lost 70 pounds
Transformation of the Day: Joy lost 70 pounds. After high school, she experienced significant weight gain, but couldn’t find the motivation to do something about the pounds. Two separate incidents where she was excluded due to weight limits served as her wakeup call. By working on the inside, she was able to transform on the […]
Saturday, December 23, 2017
How to Build a Base (A Training Plan for Beginner Runners)
I could have sworn I wrote a post about this before, but when I was looking for it a few days ago, I realized that I actually didn't write it. I just wrote the running plan, but not the post. When people first start running, their legs obviously aren't as conditioned as someone who has been running for years. And, surprise surprise, the only way to condition our legs to run is to run--a lot. It's important not to do too much too soon, though--going from couch potato to running 20...
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LIAM 398 – What’s Your Christmas Story?
There’s a very specific reason Christmas is celebrated on December 25th. In the northern hemisphere, it is 3 days after the Winter Solstice, the darkest day of the year. It is the first day that humans can really perceive the shift from darkness to light. This lead me to thinking that this may be the real Christmas story and that each of us probably has one. What’s your Christmas story? Listen as I explain:
Listen on iTunes or Listen to/download this episode here:
Love the show? Click here to Tweet a shoutout!
Want to be a patron/supporter of the LIAM podcast? Click here.
Mentioned in this show:
- Attend “A Weekend to Break Free!”
- Join the “Climber Community”
- Get a FREE copy of The Science of Getting Rich
- Join Bruce’s Mastermind Group
- Worry No More! book
Subscription/Social Links:
- Subscribe on iTunes!
- Subscribe on Stitcher Radio!
- Watch on YouTube!
- LIAM on Twitter: @LifeIs262
- LIAM on Facebook / LifeIsAMarathon
- Subscribe to the LIAM Mailing List
- www.BruceVanHorn.com
- Bruce Van Horn on Twitter
- Bruce Van Horn on Facebook
The post LIAM 398 – What’s Your Christmas Story? appeared first on Life Is A Marathon : Life Coaching | Spirituality | Personal Development | Positive Thinking | Personal Branding | Faith.
Self Esteem Feeds
Sonya lost 59 pounds
Transformation of the Day: Sonya lost 59 pounds. She is an RN and a mother of 3. The stress of working, making ends meet, finishing school and being a mom led to stress and poor eating habits. After getting divorced at 30 and becoming a single mom, she was able to find the strength within […]
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Friday, December 22, 2017
The Best Advice My Dad Ever Gave Me
You're reading The Best Advice My Dad Ever Gave Me, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
I’ve always looked up to my dad. He’s a passionate entrepreneur, a great dad and one of those people, who, more often than not, knows the right thing to say. Over the years he has ‘gifted’ me with words of wisdom on everything from business to relationships, parenting to decision-making. There’s one piece of advice, however, that I probably rely on the most. Do your best every day. I can’t tell you how many times I’ve called my father worried about something that happened, concerned about an outcome or second-guessing myself. And my dad predictably responds with a question. “Did you do your best?” Yes. “That’s all you can do”, he says “You can’t control what happens from here”. That’s it? Simple, right? But if you really stop to think about it, this supposedly simple piece of advice has the power to help you be happier, more fulfilled and yes, even more successful. How?- When you do your best every day, you feel better about yourself.
You've read The Best Advice My Dad Ever Gave Me, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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Michalea lost 82 pounds
Michalea lost 82 pounds. After battling her weight for 11 years, she made a commitment in March to improve her health and change her lifestyle. Check out how she took action. I have battled with my weight for 11 years. In March 2017, decided to go on a healthy journey to release some weight. I […]
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Weight Loss Wednesday: "When the Fat Girl Gets Skinny"
I wanted to share this on Wednesday, but I have been feeling sad recently and just wasn't feeling up to writing a blog post; so I'll just post this now. Better late than never. (Seems to be my motto lately!) See how happy Joey is that I made him cuddle with me? Hahaha. Ever since I saw the performance of "OCD", a poem by Neil Hilborn, I have been really into watching videos of slam poetry from Button Poetry. They post all sorts of performance poetry, and the OCD one just blew my mind....
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Soraya lost 22 pounds
Transformation of the Day: Soraya lost 22 pounds. She was active and fit in high school, but the stress of college life led to overeating, a lack of exercise and weight gain. She took action by tracking her macros, eating healthy food and working out. Now, this college senior is a certified personal trainer. Check out […]
An Interesting and Useful Exercise: The Year-End Review with Myself.
In my book The Happiness Project, I describe how I belong to the three-person group "MGM" where we get together periodically to talk about issues, challenges, hopes, and frustrations related to our careers. I'm the "G" in the MGM, and the Ms are Michael Melcher and Marci Alboher.
We've been meeting now for a long time -- at least ten years. Many things have changed in our careers, and it's great for each of us to talk in a group that has been following the long arc.
Several years ago, Michael suggested that we do an exercise: the "Year-End Review, with Yourself." Marci wrote about this idea in this article in the New York Times.
We did the review several years ago, and it was very helpful. But for whatever reason, we didn't do it again until this year.
Yesterday, the three of us met for three hours. During that time, we each went through our 2017 calendars and wrote down accomplishments, frustrations, high points, and low points from both our personal and professional lives. We used colored markers, stickers, and great paper to make the exercise more striking.
Several things jumped out at me from doing this exercise:
- it's easy to forget how much happens in a single year
- boy, I had a challenging year--a fun year, but a challenging year
- writing things down really did allow me to see patterns that I hadn't seen before--for instance, in my case, I realize how much my sister is now integrated into my work as well as my personal life.
On the "Happier" podcast, in episode 134, Elizabeth and I talk about the power of writing a "ta-da list"--if you're feeling overwhelmed by a to-do list, try making a ta-da list, to remind yourself of what you've already accomplished. Often, we get energy and insight from thinking about what we've already done.
This is essentially an end-of-year ta-da list.
Last month, I wrote a post about variations on the to-do list: the to-do list, the could-do list, the ta-da list, the to-day list -- all can be powerful, but different people respond better to different versions.
After we creating our year-in-review pages, we each made a page for 2018. This was especially great for me, because I'd included this exercise in my "18 for 2018" that Elizabeth and I talked about in episode 147. So I checked that off my list.
Do you have an exercise -- at work or at home -- to review what the previous year has held for you? For me, it was gratifying and surprising to look back.
If you want to listen to Michael's terrific new podcast with Michael Terrell, you can find "Meanwhile"--"a podcast to improve your life"--here.
If you want to read Marci's recent and hugely popular "Modern Love" column from the New York Times, "When Your Uber Driver Brings a Time Machine," it's here.
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Thursday, December 21, 2017
How to be Motivated (almost) all the time using 1 Simple Habit
You're reading How to be Motivated (almost) all the time using 1 Simple Habit, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
You’ve probably experienced this before: You wake up in the morning and you're just not feeling it. It’s not that you are particularly tired, or had a drink too many last night. The day ahead just doesn’t seem very exciting. Lying in bed you start reflecting: You do everything you should be doing. Your job is interesting, your relationships are intact and fulfilling, you are in great health. Logically you should wake up ready to move mountains. Yet here you are, lying in bed dreading to get up and brush your teeth. It’s a bit depressing isn’t it? By now you might be thinking, “No one is motivated all the time. Sometimes you just need to be disciplined.” Sure I agree with you. You can’t be motivated every second of your life. But you definitely can experience motivation more consistently than the average person by using a better than average approach. And I will show you in this article how to do just that using 1 simple habit. If you do apply it motivation stops being such a hassle and becomes a reliable asset that is there for you when you need it.How you are unconsciously killing your motivation
If you are rarely motivated its because you are great at consistently killing your motivation. I don’t mean to blame you. And I know “killing” might be a bit of a strong word. But most likely you are practicing a habit everyday for years that prevents you from being motivated. It’s the habit of thinking in terms of HOW Let me explain. It starts in school. We're assigned homework and the first thing we ask ourselves is “How am I going to complete the homework?” Then at University, exams are approaching and we immediately think: “How am I going to revise for the exams?” Later we get a job, get a project assigned and again the HOW of getting it done is our main focus. What is the task and how am I going to get it done – that’s our mode of operating in everyday life. Its what I call the habit of thinking in terms of HOW. The result of this “How am I going to get this done” approach to life is that we become very efficient task completers. Great students. Fast workers. You name it. Yet we become so occupied with the HOW, that we never take a step back and ask WHY we are doing something. As a result our motivation suffers.How to be motivated consistently using 1 habit
We have to know WHY we are doing something to be motivated. Why do the homework, why study for the exam, why go to work? Why? Because a strong why clarifies in your mind why a task is important within the big picture of your life. To become motivated consistently then, you have to consistently reconnect to why you are doing something. Instead of approaching your everyday tasks with HOW you are going to get it done, implement the following habit: Think WHY first, HOW second. If you wake up feeling unmotivated, don’t look at your schedule and start thinking “How am I going to get it done?” That’s step number 2. Step number 1 is to think “Why am I going to do it?” and come up with a list of reasons in your head. The key here is to really hone in as to why this item is important to YOU. Not in general and not to someone else, but to YOU. I don’t have to tell you that your time on earth is very limited. And the task is there on your schedule because YOU made the decision conscious or unconscious to put it there. So why is each item on your daily schedule, why does it deserve to suck up some of your precious lifetime? The habit of think WHY first, HOW second will force you to confront those questions regularly. And by doing so you’ll get back in touch with what motivates you.Results you can expect form this 1 habit
If you practice thinking WHY first and HOW second, you can expect two great outcomes:- Outcome #1: You will become fast at reconnecting to why you are doing something, and as a result, your motivation will skyrocket on a consistent basis.
- Outcome #2: You will become acutely aware of what activities don’t serve a purpose in your life, and filter them out regularly.
Felix helps his readers to learn and progress faster by making self-development simple and applicable. Visit his blog www.felixdigests.com for practical self-development advice.
You've read How to be Motivated (almost) all the time using 1 Simple Habit, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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A Depressive Episode
Writing when I'm feeling good is easy. Writing when I'm depressed is really, really difficult. Unfortunately, I'm going through the latter right now. When I started my bipolar meds, I promised myself that I'd write about how I'm feeling, whether it's good or bad. I didn't want to make my happiness seem like a miracle--"I'm great, fantastic, never to feel sad again!" I expected to have hypomanic and depressive episodes in the future; I just hope that they aren't as bad as before. My mood has...
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Kathy lost 190 pounds
Transformation of the Day: Kathy lost 190 pounds. She beat the vicious cycle of yo-yo dieting. She beat low self-esteem, emotional eating and binge eating. By rejoining Weight Watchers, joining a local running group and joining a gym, she found the support she needed. Now, her life is transformed and she wants to help people reach […]
Agree? “I Can’t Be the Only One Who Wants to Wear Color in Wintertime.”
Interview: Melissa Nicholson.
The other day I posted about my color adventure in London: getting my colors analyzed. I'm doing everything I can think of to feed my obsession with color. I'm trying to follow that interest anywhere it leads, as a way to get myself to do the novel and challenging things that I know boost happiness.
In the process, I had a such an interesting conversation with Melissa Nicholson that I asked her to do an interview. She's the founder of Kettlewell, a clothing company that makes clothes based on color analysis, and that reflects her own conviction that color can be a major driver of happiness, energy, and self-presentation.
She had many fascinating observations and insights into the subject of color -- and also happiness, habits, and self-knowledge. For one thing, she has "perfect pitch" for color -- she can look at a color, and later in the day, exactly recall its hue. I can't imagine having that kind of memory for color.
(She's British, as you will see from her spelling of color.)
Gretchen: What’s a simple habit or activity that consistently makes you happier?
Melissa: Getting everyone together and dining with friends and family. It could be a Sunday roast at home or dinner out at a new restaurant. Nothing makes me happier.
Gretchen: What’s something you know now about building healthy habits or happiness that you didn’t know when you were 18 years old?
Melissa: When I was younger I was quite sensitive and easily hurt. Nowadays I don’t worry so much about what people think. I try to find the strengths in people, accept them for who they are, and work with them rather than have expectations that just can’t be met. I find you get a better response from people that way.
Gretchen: Do you have any habits that continually get in the way of your happiness?
Melissa: I tend to replay situations in my head – conversations I’ve had with people, things that have been said. I can be quite overenthusiastic and worry that, on reflection, I’ve shared too much.
Gretchen: Which habits are most important to you? (for health, for creativity, for productivity, for leisure, etc.)
Melissa: I start each day with 15 minutes of Pilates. It started after a bout of pneumonia to help with my breathing, and it has now become a part of my daily routine, making me more focused and ready to face the day. I also make sure I drink a large glass of water as soon as I wake up. It’s one of the easiest, quickest things you can do for your health.
Gretchen: Have you ever managed to gain a challenging healthy habit—or to break an unhealthy habit? If so, how did you do it?
Melissa: When I was ill I discovered I had an intolerance to wheat, so I resolved to cut it out of my diet. Consequently, I have less bloating and far fewer colds and weight fluctuations.
Would you describe yourself as an Upholder, a Questioner, a Rebel, or an Obliger?
Melissa: I’m an Obliger. I like collaboration; I feed off other people. I’m very much a team player.
Gretchen: Have you ever been hit by a lightning bolt, where you made a major change very suddenly, as a consequence of reading a book, a conversation with a friend, a milestone birthday, a health scare, etc.?
Melissa: One cold December day, 15 years ago, I was out clothes shopping in London, trying to find something to wear to a Christmas party, and all I could find was black. Having recently had my colours analysed, I suddenly thought, “I can’t be the only one who wants to wear colour in the wintertime,” and went back and told my husband John that I had an idea for a new business. A year later we had moved the family out of London and set up Kettlewell Colours in the West Country.
Gretchen: Is there a particular motto or saying that you’ve found very helpful? (e.g., I remind myself to “Be Gretchen.”) Or a quotation that has struck you as particularly insightful? Or a particular book that has stayed with you?
Melissa: Coco Chanel once said: “The best colour in the world is the colour that looks good on you.” I stand by that motto. It underpins everything we do at Kettlewell: we provide the colour choice to enable people to discover their true colours.
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Wednesday, December 20, 2017
The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it)
You're reading The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it), originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
Do you ever feel like it’s so hard to get things done? Like you’re stuck in a hamster wheel running and running, but you never get anywhere? The work keeps coming and you think to yourself, "I can’t wait until the one day I catch up with everything so I can finally get started on what I've really been dying to work on," but the day seems to never come and you have no idea when it ever will. You just hope one day, it does. You probably have caught on by now how hard it is to achieve your goals let alone make the time to try and complete them. It doesn’t take long from going to the gym for the first few days to missing that first day of your workout to eating the tub of ice cream to comfort yourself from the feeling of failure yet again. You’re not alone, and fortunately, there is something surprisingly simple you can do to finally achieve your biggest goals and accomplish things you never would’ve imagined being able to do.When It Comes to Achieving Your Goals, Inspiration is Never Enough
When you hear the underdog stories of people achieving some of the biggest successes who came from nothing, you can't help but be inspired and experience a little boost of motivation to something about your own life as well. The problem is inspiration isn’t enough. How many times have you been inspired to make a change in your life whether it's to lose more weight, quit smoking, or spend less money only to find yourself in the same old bad habits again? Inspiration these days are easy to find. You can watch a Ted talk at the click of a button, or stream some Netflix to watch an amazing movie. The real problem here isn't about finding more inspiration or motivation, it's about the routines you have in your daily life.You’re Routines You Can't Get Yourself Out of Are the Key Problem
Maybe you’ve wanted to write your book, but taking care of two kids and providing for your family daily makes it tough for you to find the energy to squeeze in time to write. Maybe you’ve been hoping to eat healthier, but you get so busy at work it’s hard to find the time to get a proper meal. Maybe you want to quit smoking, but the stress at work always makes you crave that cigarette so bad so you run outside to light it up. The reality of why it’s so hard to break out of old routines is simply the fact that it is a routine. We are creatures of habit. Charles Duhigg explains in his book “The Power of Habit” how the basic structure of our habits consists of a cue (trigger), the routine, and the reward.http://ift.tt/HOnajH
For example, when you wake up first thing in the morning, you have your phone next to you and your curiosity triggers you to check your email. You want to know if you received any interesting emails so the routine is to browse your inbox, and once you do so, your curiosity is rewarded and a surge of dopamine takes place to makes you feel good. Duhigg teaches the key to turning bad habits into good ones is when a cue triggers you to start a certain routine, you need to figure out how to change the routine into another one that still produces the same reward. If you were a smoker and your ten-o-clock break time comes, this cues you to go out to the street and light up a cigarette in order to obtain the reward of relieving your stress by getting that rush of nicotine in your body. The idea is maybe rather than doing the same routine of lighting up a cigarette, maybe you can go for a nice walk or meditate to achieve the same reward and relieve your stress. I've attempted to change my routines, but it was so much easier said than done. Especially when the cues come up so often, it's so much easier to just stick with what you know or what you have been doing already. It wasn't until I realized there was one simple thing I could to change up my routines, which was to change the environment that promoted my old routines.The Key to Changing Up Your Routines: Start making Changes in Your Environment
Science has shown when you change your environment such as when you go on a vacation to a beautiful tropical country abroad, it rewires your brain, which can promote both mental and physical health. The same applies when you want to replace a bad habit with a good one. If you were to change up your environment even in the smallest ways, it can interrupt your brain from going into the same old habit and develop new neurons in your brain to increase your capability of changing. The key is to change up your environment in a way to make it as easy as possible for you to partake in the new routine you are trying to set for yourself. Let's say you've been hoping to read more, but you find yourself too busy to do it. You examine your daily routines and you realized you spend about an hour on your phone every night distracted by random information on your social media feed before you go to bed. A few small changes to make to your environment can be to put your phone in the living room at night and place the book you want to read on the nightstand next to the bed so you have direct access to it when you hop in. By modifying your environment in this way, the chances of you developing a new routine is much higher than if you were to have your phone in your room next to your bed and your book out of reach on the bookshelf in the living room. So when you're feeling down about not achieving all the things you were going for, maybe the simple subtle changes you can make to your environment will lead to the big results you are hoping for. Let's test this out! I'd love to hear about any results from the simple changes you make to your environment in the comments below.You've read The Real Reason You Don’t Achieve Your Goals (and One Easy Thing You Can Do About it), originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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Be Mindful of Your Social Media Usage to Protect Your Self-Esteem
Social media allows us to get a glimpse into the lives of so many people. Unfortunately, constant updates about people’s vacations, weddings, job offers, graduations and newborns don’t always fill us with joy. In fact, being inundated with everyone else’s highlight reel can damage our mental health. Many studies have shown a link between social media use and low self-esteem. For example, a study published this year found that one hour spent on Facebook is associated with a decrease in an individual’s self-esteem score, which authors say is influenced by the social comparisons that people engage in.
But there are ways to be mindful of your social media use so that you can protect your self-esteem.
Limit your use of social media
As the study above indicates, just one hour spent on Facebook can make you value yourself less. In addition, the more time you spend on social media, the more your self-esteem is impacted. These decreases in self-esteem are also greater for girls than boys. Limiting how much time you spend on social media could, therefore, lead to improvements in mental health.
Also, it may be worth limiting your use of particular social media accounts more than others. A survey of teens and adults found that Instagram usage had the worse mental health outcomes in terms of low self-esteem, anxiety, depression and body image. YouTube, on the other hand, is associated with positive mental health effects.
Although these sorts of studies don’t tend to look at LinkedIn, my own personal experience has been that it’s sometimes negatively affected my self-esteem. After all, the platform updates you with people’s promotions and allows you to scroll through the profiles of all your alumni and view their job titles and the companies they work for. This can encourage you to compare your career to others’.
Use the News Feed Eradicator for Facebook
There’s no need to delete your Facebook if you want to get away from unhealthy social comparisons. Instead, you can download the News Feed Eradicator, an extension for your browser which replaces your news feed with inspirational quotes. Since the news feed fosters social comparisons, and is responsible for so much social media usage, using this tool could prove to be hugely beneficial. It can allow you to enjoy the benefits of Facebook – such as staying in touch with friends and finding out about local events – while avoiding the site’s more negative aspects.
Take a break
It can sometimes be helpful to take a break from social media, without resorting to deleting all of your accounts. After unplugging for a while, you may become aware of just how much social media was impacting your mental health and your self-esteem. When you return, approach these platforms mindfully, paying attention to how your activity changes how you feel about yourself. When you fully notice, for yourself, how chasing likes and scrolling the news feed affects your self-esteem, then you’re in a better position to change your habits.
Recognise the highlight reel phenomenon
We’re all guilty of creating a highlight reel on social media, myself included. We post updates and photos of amazing travel experiences, rather than our struggles to get out of bed because our depressive symptoms are in full swing. What we see on social media is a narrow, unrealistic and tailored picture of other people’s lives. We rarely see the very real hardship that is going on behind the scenes.
It’s important to recognize this aspect of social media. When you realize that people are posting what they want people to see, rather than what their lives are actually like, then you can lessen the influence that social media has on your self-esteem.
Self Esteem Feeds
Mahaba lost 32 pounds
Transformation of the Day: Mahaba lost 32 pounds and then gained lean muscle for a toned physique. 3 years ago, she had no idea how powerful using weights could be. Now, she has transformed her body with clean eating, high intensity interval training and weight training. Check out her journey. What is your starting and current weight? […]
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What are the benefits of milk thistle?
Abenavoli, L., Capasso, R., Milic, N., & Capasso F. Milk thistle in liver diseases: Past, present, future [Abstract]. (2010, October). Phytotherapy Research, 24(10), 1423–1432. Retrieved from http://ift.tt/2kDYuGE
Choi, Y. H., Jin, G. Y., Guo, H. S., Piao, H. M., Li, L., Li, G. Z. … Yan, G. H. (2012, October 26). Silibinin attenuates allergic airway inflammation in mice. Biochemical and Biophysical Research Communications, 427(3), 450–455. Retrieved from http://ift.tt/2BP0MLf
Guo, Y., Wang, S., Wang, Y., & Zhu, T. (2016, December). Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical Biology, 54(12), 2995–3000. Retrieved from http://ift.tt/2B7hd1S
Huseini, H. F., Larijani, B., Heshmat, R., Fakhrzadeh, H., Radjabipour, B., Toilat, T., … Raza, M. (2006, December). The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: A randomized, double-blind, placebo-controlled, clinical trial [Abstract]. Phytotherapy Research, 20(12), 1036–1039. Retrieved from http://ift.tt/2pEI5UK
Kim, J.-L., Kim, Y.-H., Kang, M.-K., Gong, J.-H., Han, S. J., & Kang, Y.-H. (2013). Antiosteoclastic activity of milk thistle extract after ovariectomy to suppress estrogen deficiency-induced osteoporosis. BioMed Research International. Retrieved from http://ift.tt/2B6Vx69
Kumar, J., Park, K. C., Awasthi, A., & Prasad, B. (2015). Silymarin extends lifespan and reduces proteotoxicity in C. elegans Alzheimer's model [Abstract]. CNS and Neurological Disorders Drug Targets, 14(2), 295–302. Retrieved from http://ift.tt/2pngnJc
Liu, W., Li, Y., Zheng, X., Zhang, K., & Du, Z. (2015, December). Potent inhibitory effect of silibinin from milk thistle on skin inflammation stimuli by 12-O-tetradecanoylphorbol-13-acetate [Abstract]. Food and Function, 6(12), 3712–3719. Retrieved from http://ift.tt/2B7hdio
Mamalis, A., Nguyen, D. H., Brody, N., & Jagdeo, J. (2013, July 1). The active natural anti-oxidant properties of chamomile, milk thistle, and halophilic bacterial components in human skin in vitro .Journal of Drugs in Dermatology, 12(7), 780–784. Retrieved from http://ift.tt/2BNpFqG
Morowat, M., Chamani, M., Zarei, A., & Sadeghi, A. A. (2016, February 29). Dietary but not in ovo feeding of Silybum marianum extract resulted n an improvement in performance, immunity and carcass characteristics and decreased the adverse effects of high temperature in broilers. British Poultry Science, 57(1), 105–113. Retrieved from http://ift.tt/2B9xbsw
Raina, K., Kumar, S., Deepanshi, D., & Agarwal, R. (2016, November). Silibinin and colorectal cancer chemoprevention: A comprehensive review on mechanisms and efficacy. Journal of Biomedical Research, 30(6), 452–465. Retrieved from http://ift.tt/2B5ZR5E
Wilasrusmee, C., Kittur, S., Shah, G., Siddiqui, J., Bruch, D., Wilasrusmee, S., … Kittur, D. S. (2002, November). Immunostimulatory effect of Silybum Marianum (milk thistle) extract [Abstract]. Medical Science Monitor, 8(11), 439–443. Retrieved from http://ift.tt/2BP0VON
Tuesday, December 19, 2017
6 Relationship Killers Every Couple Should Avoid
You're reading 6 Relationship Killers Every Couple Should Avoid, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
According to studies, most couples have their first divorce by the age of 30. These same studies suggest that most marriages don`t last more than eight years and that one of every two marriages in America ends in divorce. These studies and surveys simply mean that our relationship management sucks. As a generation, we can no longer understand or tolerate each other. We live in our own heads and nobody taught us how to nurture close relationships or manage conflicts without ruining them. For that, I`ve compiled you a list of the six deadliest relationship mistakes, according to John Gottman, relationship expert, and bestselling author of The Relationship Cure: A 5 Step Guide to Strengthening Your Marriage, Family, and Friendships.Mistake #1: Being caught up in your own bubble
This means you no longer pay attention to the emotional needs of the other person because you`re so caught up in your own life, that you no longer prioritize the relationship or stop to think about your partner`s needs. According to Gottman, you have to stop every now and then and ask, 'What are my most important relationships, and what do I want from each of them?' Am I in it for the love and intimacy or am I in it to acquire something or prove that I`m always right?’ If you make it a habit to stop and ask such questions, then you`ll always have time to save a relationship before it stalls.Mistake #2: Fighting the wrong way
All couples, friends, or partners get mad at each other and sometimes fight. The difference, however, between good and broken relationships is the way the two sides handle such fights. This, according to experts, is a matter of choosing your words. Pick the right ones, and things will likely end on good terms. Pick the wrong words, however, and the barrier between you and the other person will grow inches taller. According to Gottman, there are three steps to make sure your conflicts are as clean as they should be:- Begin with something positive
- Express appreciation
- Don`t stockpile complaints
Mistake #3: Using Criticism Instead of Complaints
The difference between criticism and a complaint is that the latter focuses on a specific problem or behavior, whereas the former ---criticism--- is more broad and judgmental and focuses on others` character flaws. So instead of attacking a behavior, you`re attacking the person which will make them resent you. “Complain when you must, but don’t criticize." Writes Gottman. "You said you`d send me those emails yesterday," is a complaint. But "Why those emails weren`t sent yesterday? You`re irresponsible," is a criticism. When addressing a complaint, Gottman suggests you follow these two steps:- Say what you need without attacking the person in front of you.
- Describe how you feel and don`t talk absolutes.
Mistake #4: Flooding
Flooding happens when the other person pushes your red buttons and you get so fed up that you say, or do, things you weren`t supposed to say or do. This usually happens when you feel stressed and emotionally overwhelmed that you can no longer think clearly. To overcome flooding, you must learn to relax and control your feelings. This is why Gottman recommends that you take a break from the conversation and do something chilling for at least twenty minutes which is the amount of time it typically takes the body to recover from emotional stress. You can take a few deep breaths, do some yoga, watch TV, or hit the gym. Whatever that gets your mind off the conflict for twenty minutes will work just fine.Mistake #5: Always Looking for the negative
It`s bad to be in a relationship with someone who can no longer see the good in you. These people constantly scan the world for evidence to justify an assumption that you`re always at fault. According to Gottman, friends and couples should look for proofs that make them appreciate, not criticize, each other. Such climate of praise and gratitude will make them become even more attracted to each other. You can do this by following some of these suggestions:- Record when you feel like criticizing or snapping at your partner/friend
- Describe your feelings and why you`re mad at them
- Find a way to counter that criticism with appreciation
- Write one thing that you appreciate about this person each day for 30 days
Mistake #6: Avoiding the Conversation You Need to Have
Psychologist Dan Wile believes that many of the tension, hostility, and quarrels between couples are caused by the issues they need to discuss but never do. By burying their heads in the sand, couples waste their time and energy and miss on the chance of finding a common ground. This is why Gottman suggests that, whenever your values collide with your partner`s, you discuss it right away and work on common understanding. Even if you don’t find the perfect compromise, you’ll at least established an emotional connection by keeping things open.Marwan Jamal is a fitness and health blogger at healthline.com and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.
You've read 6 Relationship Killers Every Couple Should Avoid, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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