How to make a Gym at home in budget

Have you ever wondered, what would a life without a gym be like? Without having to think about making the sports bag, preparing your clothes and especially not having to wait for an exercise on a specific machine? Because all this is possible and is much closer than you think, your own house has the solution and can become your daily training temple, where being fit will be more comfortable than ever.

Although not only are these causes, those that make this type of training stand out over traditional ones. Train without schedules, use the accessories that you like and do it in record time, become the main advantages of this type of discipline. One of the advantages is that you will train cheaper,working your body can be free, since your house has many objects with which you can perform definition exercises. Although if you want to take a more planned and specific training you will have to buy several accessories to work the different muscle groups. Even if you buy several accessories at the end, it will always be cheaper than paying a monthly fee at a gym than sometimes you rarely go. You will also save money on travel expenses, something very important.

Accessories / Home training equipment

Have you come to the conclusion with all the previous explanations, that the body is your best training tool? If so, the next step is to know what are the accessories or materials to complement the exercises at home. So to make it much easier and to be able to structure it much better, the specification of the accessories will be divided by work in these areas:

Cardiovascular Area

To start with heating or burning calories, it is first necessary to have accessories with which you can raise the heart rate, in order to consume more energy. Among the accessories that can help you with this task, you can find from a simple music player so you can start dancing, like a step or a mini trampoline.

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Among the most sophisticated options you can find:

Stationary bicycle

Riding a stationary bike counts as a cardiovascular exercise. Regular cardiovascular exercise helps high blood pressure, regulates blood sugar and can prevent heart attacks. Riding a stationary bike regularly helps the heart be more efficient in pumping blood.

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Bodybuilding / Toning Area

In the case of toning and bodybuilding the range of possibilities in training of this type is very broad. Thanks to its low price and good efficiency, small accessories are the perfect choice of home training, in addition to the fact that they do not take up any space.

Gym weights

Since the cost of gym weights is relatively low, you can buy a team of different weights quite cheap. Are portable and do not require a lot of storage space, so it’s a good idea to use them at home. When you train, you can choose to work a single muscle group at a time or different muscle groups simultaneously.

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Kettle bells

They are training tools in the form of a cannonball – which you must add to your routine if you want to get a figure as definite as possible in a fast way. Kettlebell training offers you the ability to burn fat with high intensity workouts.

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Yoga Mat

Some exercises may require kneeling or lying on the floor. Using the mat or mat will make the exercise much more comfortable. If your workout includes aerobic exercises, you should do them on a mat in order to protect your body from impact-related injuries. Select the exercise mat that best suits your routine, there are different thicknesses.

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Fitball

Fitballs are fast becoming a staple in fitness facilities, yoga studios, pilates and fitness classes. Not only do they add a nice element for a large number of exercises, but they have significant physical benefits, mainly due to the surface of the unstable ball that requires greater activation of the central musculature. Among the advantages we can find:

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Multiple muscle groups are involved

Strengthens the whole body

Strengthens the abdominal muscles and back

Improve balance

Improve coordination

Increase trunk strength

Increases resistance to injuries

It sharpens anticipation and awareness

Improves reflections

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Are versatile enough to use in training and stretching. In addition, working on top of this element will give you a multitude of benefits:

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It helps strengthen the lower part of the body, more specifically muscles of the legs, lower back and buttocks.

It helps you achieve an incredible balance.

Especially useful for the specific training of the sport that requires a lot of balance and lower train strength.

Help build the perfect endurance for cardio

Elastic bands

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The resistance bands are made of strong rubber, there is a great variety of resistances depending on your level of fitness. With resistance bands, you can do almost any type of strength training exercise: chest press, shoulder press, triceps extensions, bicep curl, and even squats, without the need to work with heavy weights.

In the next article I will share with you some exercises routine to do in your new gym at home.

Thanks for reading

see you soon

Ney

how to stop accumulating stuff at home

At home we normally accumulate things in the corridors, in the corners in the kitchen, children rooms and everywhere. We fill the storage room with boxes and you think I will soon throw it away, but time goes by and they’re still there.

That happen when suddenly you get the motivation to become minimalist and you pile up all the things that no longer have space in your life sometimes it’s just a few bags of clothes but most of the time it can be boxes and boxes of things you don’t use. It is important to get it out of the house as soon as possible, because until you have removed them from home you do not start to truly experience liberation and also because many times it is not easy to make the decision to let go of certain things and if once you have already had the courage to do so, you continue to see them every time you pass by because there is a good chance that you will put them back in your closet.

The reason why this happens to many people is not because you are lazy or stupid, what happens is that normally you do not know how to do it, we lack the information so when it comes to getting these things from home we face three main problems:
1-You do not want to throw everything away because there are many things that are in good condition and that can still be used even if you do not want or need it.
2- You have things that cannot be thrown into the normal container of your building or house like old phones, computers etc.
3- You have a lot of things to throw it away and you don’t know how to transport it.

With the things that can still be used we can do two things to sell or donate, if you have objects that are still in very good condition and have a certain value you can sell them in the second-hand market there are thousands of websites like Ebay where you can sell them but this takes time and dedication especially if there are many things you will have to value if it compensates you or not take it, the other option is to donate them but sometimes the charity organizations that are in charge of receiving this type of things are very busy because they received a lot of donations and are normally saturated but all this depends on the country where you live.

The best thing about donation is to look in your city where you can donate things, for example to homeless people, in the church, in places where you think they may need donations.

When you have things that do not go in the normal garbage, such as electrical, furniture or chemical products, the easiest thing is to call the company that collects the garbage in your city to request information. Usually the counties have a home collection service in case you do not have a car, of course it is a service that must be paid but it is worth it since they will take everything and you will not have to waste time thinking about where you can throw it away or donate it. It is important to separate the different types of things according to the materials that make them up because it is much easier recycle.

Well, now you no longer have an excuse, maybe you have the excuse that now with the quarantine due to the COVID- 2019 things get a little complicated, but don’t give up, you see that there are many options and there will be many more if you inform yourself, take action as soon as possible and stop accumulate garbage, the feeling of emptying your house of all those things is wonderful, you will see.


If you have any other ideas or advice that I have forgotten, leave it here below in a comment.

Thank you for reading

See you soon Ney

5 Ways to Save money and the planet this Christmas

It’s no secret that Christmas is the most expensive holiday of the year. Trust me, I get it! Not only are the gifts crazy expensive, but everything else is too! I’m talking about the Christmas cards, pictures with Santa, holiday parties, and everything else on top of the gifts. Now don’t get me wrong. I love Christmas dearly! But for many years the expenses that came with Christmas sucked the joy out of the holiday. I was stressed, overwhelmed, and my bank account was always empty.  Have you been there too? Surely I’m not alone!

We normally buy more things that what we really need sometimes very poor quality things that ended in the trash and pollute our planet, specially cheap garments if you want to know more about it, I have a post in this blog about fast fashion: https://green-world-online.com/2018/01/10/polemic-fast-fashion-effects/

To be honest, I thought that this was just the way Christmas always had to be. I never knew that it could be different. I figured that everyone around the world was just always poor and stressed during this time. But thankfully, that’s not how it has to be! Can you believe it? It is 100% possible to spend less this Christmas and NOT go into debt! Yes, I said it! And I’ve walked the walk, too! With a little bit of planning and preparation, you too can shed the financial stress that this season brings. And all that’s left is the magic and beauty of Christmas!

So here you have it! Ten ways to spend less this Christmas and NOT go into debt! Even if you just put half of these practices in place, you’ll be amazed at how much less you’ll spend this holiday season.

1. Plan ahead.

Thankfully, Christmas is on the same day each year. There are no surprises when it will show up. You know it’s coming, so go ahead and plan ahead for it! This means deciding who you want to buy gifts for, and how much you want to spend on each person. Set a limit and stick to what you said. Better yet, set a limit and try to spend under that budgeted amount!  If possible, start saving money for Christmas months before December. If planning is your superpower then start saving for Christmas in January! Saving just a little bit each month will take a lot of the stress and burden off you financially during the holidays.

2. Cut out extra spending that is not holiday related.

I get it. Not everyone saves for Christmas all year long. That’s totally okay. And if you’re already in the holiday season then it’s a little hard to go back in time and save money. To help combat the extra spending that the holidays bring, consider cutting out spending that is not holiday related. Try cutting down your restaurants budget or your groceries budget. Take a look at your cell phone data plan and see if you can drop down your phone plan. Or finally cut cable once and for all.  The point is to sacrifice in other areas of your life so that you can enjoy the holidays without going into debt. Because the worst thing is waking up the day after Christmas with massive credit card debt and buyer’s remorse. So say goodbye to your weekly coffee runs or cut back on your personal spending so you can pay for the holiday extras!Report this ad

3. Cut back or skip out on Christmas cards.

Are Christmas cards cute and fun to receive? Absolutely! Are they necessary? Not at all! Now I love a good Christmas card (they are seriously so fun to receive), but you’ll live if you skip the cards this year. If you’re adamant against it, then order only 25 from an inexpensive place like CVS or Walgreens and only send them out to close family. This is an easy area to cut back on.  In fact, you can probably buy a gift or two with the money that you save from spending on cards!

4. Choose less expensive traditions.

I absolutely love the Christmas traditions that our family has started! Thankfully, I knew early on that I wanted our traditions to be inexpensive. We don’t spend a ton of money on entertainment or grand activities. Instead, our family’s traditions include baking cookies, watching The Snowman on repeat, and driving around to see Christmas lights. When I was growing up my friends and I would go caroling and pass out candy canes. The point is to do something that you’ll look back on years from now and smile about.

5. Stay out of the stores.

If you’re anything like me, then you find shopping fun. I love walking through the stores (especially during the sales) to see all that I can buy. But spending a lot of extra time shopping is a slippery slope, my friend. And that includes online shopping as well! An easy way to spend less this season is to just stay out of the stores. Yes, that means you don’t go into Target. It means you stay off Amazon and you don’t click the Facebook Ads for cute clothes. If you stay away from these temptations, you won’t spend the extra money!

Does not matter what time of the year it is, If you ask yourself this 10 questions before to buy something you will take a better decision:

Thanks for reading

see you soon

Ney

How Eco-friendly Packaging can save the Planet

Do you know what Eco friendly packaging is? If the answer is not, do not worry few months ago I did not have idea. But the things are changing and Public consciousness about issues like climate change is influencing buying habits and consumer choices. Among the many desirable features, they choose products for their packaging. Increasingly, Eco-friendly packaging isn’t just an Earth-friendly way to sell a product; it’s how to broadcast a company’s values.

Eco-friendly packaging goes by a few other names such as sustainable packaging, green packaging and environmentally-friendly packaging. To be eco-friendly, packaging can be biodegradable (but preferably compostable), recyclable, reusable, non-toxic, made from recycled products, based in biomass or natural products or manufactured through low-impact means.

For instance, yogurt available in glass bottles is eco-friendly, while plastic containers are not. Glass meets the green packaging definition because it’s recyclable but also infinitely reusable. Unless it’s broken, glass lasts for centuries.

How do Eco-Friendly Products Help the Environment?

Consider the glass yogurt bottle. It can be reused until some butter-fingers drops it, otherwise it gets easily recycled in most of the world. But to make that glass involves someone collecting silica sand, which is facing a shortage worldwide and trucking that sand to a factory. The truck uses gasoline and emits carbon dioxide, a “greenhouse gas” contributing to climate change. Then, turning that silica into glass requires electricity as well as other fuels to heat the furnace used to melt and form the glass. It requires machines to shape the glass, plus paper and inks to print and label the bottle.

Every time someone reuses the bottle, it’s one fewer time that whole process of using natural resources occurs. And every time someone recycles a glass bottle, it may still need energy and cause carbon dioxide pollution from trucking the bottles, melting them down and reforming them, but at least sand isn’t used, and that’s a resource that experts are increasingly saying needs conservation.

Eco-friendly products and packaging can be helpful in other ways, too. They may be biodegradable or made from more sustainable, faster-replenishing natural products like bamboo. Bamboo, for instance, can be harvested for paper and other materials every two-to-three years, versus upwards of 60 years for a new tree to grow.

Advantages of Using Eco-Friendly Products

Countries around the world are realizing they must act to reduce the impact that trash is having on the planet. When trash doesn’t biodegrade or compost, it’s a long-term problem they are forced to find space for. Non-friendly packaging is an eyesore and a logistical nightmare. A collaborative report from a few departments of the U.S. government listed the time it takes for some packaging to break down in the environment. They include:

  • Glass bottle: 1 million years.
  • Plastic beverage bottles: 450 years.
  • Aluminum can: 80-to-200 years.
  • Plastic bag: 10-to-20 years.

It’s not just Australia taking a strong stance. Morocco has already entirely banned plastic bags in the country. In Kenya, one faces a possible four-year jail term or a hefty fine for the use or sale of plastic bags. China has cracked down on plastic bags, too.

The point is that laws are changing and companies that don’t lead the way by embracing eco-friendly packaging now will soon be perceived as dinosaurs. By being a part of the solution today, it doesn’t just save the planet, it demonstrates corporate responsibility and states company values loud and clear.

We have to understand that not only government and companies are responsible to reduce non environmental friendly products, is our task too. do not purchase this items because if we demand the products companies are going to keep producing it.

Thanks for reading

see you soon

Ney

Eco- friendly shopping bags here!

How to overcome a Toxic relationship with your mother

Knowing how to improve family toxic relationships is not easy and in all cases they are situations that we find hard to leave, even knowing that they are harmful. When we think of so-called toxic relationships, we bring to mind a poorly managed relationship. But they can also be given among the members of a family, between co-workers and even among friends.

In this article we are going to give you some guidelines to overcome the anxiety about toxic relationship with your mother, but before we will define the concept.

What is a toxic relationship
The first thing you should ask yourself, before being interested in leaving a toxic relationship, is when and why a relationship may be proving so harmful. A great indicator to know if the relationship with your mother is of this type, is if you feel bad when you are together. If you feel manipulated and do or say things you do not want, if you are wanting to get away but you are not able … they are warning signs.

In such cases, the relationship supposes a suffering for you and, surely, also for her, that will always try to reach a little further in the manipulation. The emotional strain is so great that it can even lead to physical symptoms, such as increased blood pressure and headaches. And, also, in problems such as stress or anxiety.

How to identify if you have a toxic relationship with your mother
Learning to identify your mother’s behavior is essential to face the situation and walk towards an acceptable relationship between both. It is important to note that when we talk about leaving a toxic relationship with your mother, it is not necessary to completely abandon contact with your mother or with the rest of your relatives, but it is possible to redefine the way in which you relate so that be more healthy These are some of the signs that can help you to know if the relationship between you is toxic.

Very controlling personality
It is the most visible characteristic of the toxic mothers, which is not limited to the fact of education about their children, but it is prolonged during adulthood. If your mother is not convinced by your ability to decide on your own affairs, perhaps you are trying to follow her criteria when it comes to taking your life path.

This way of behaving can produce anxiety and end up undermining your self-esteem and your determination to be autonomous, an essential step to reach maturity. It tends to occur more frequently in cases of single mothers who have educated their children alone. If you think that is your case, you must find a way to overcome the anxiety of toxic relationship and build a life to suit you.

The projection on his daughter/son
A toxic mother tends to consider that you, as a descendant, are a continuation of her own life and that, therefore, you must reach the goals that she did not reach. In reality, this desire for projection is experienced by both parents and mothers, and not only in the single-parent family. It is assumed that children, having had more and better educational resources, must reach higher social levels.

In this scheme, it is vital to learn the way to break a toxic relationship that will eventually put you in a very painful situation: you will have to forget your dreams to repair the frustrations of your mother.

Mistrust of the environment
Toxic mothers assume that only they are a good influence on their children, so the rest of the relationships are inappropriate and even harmful. In this way, many times, both friends, colleagues and partners become part of the group of undesirables that surround their children and that nothing good is going to contribute.

When children are young, the mother can use her authority to prevent the child from relating to people she considers inappropriate. But in the case of adults, when the authority is no longer exercised in the same way, your mother will try to discredit any person you have close and that is important to you, creating a huge sense of frustration and possibly anxiety. It is vital to learn to cut these behaviors and face the anxiety of a toxic relationship of this nature because, otherwise, you will end up with a very limited environment in which, above all, the few people who are not even you have chosen you.

Indifference towards you
It is another form of toxicity in the relationship between mothers and daughters. The excessive indifference of the mother for everything that happens in the lives of her children can be a cause of constant frustration. Not only does he show no interest in your problems, your achievements or your life in general. Neither shows desire to manage family frictions or any other aspect related to you.

This situation can cause you the same level of anxiety as in the case of a controlling mother, and you will have to learn to recognize the signs of toxicity in the relationship in the same way.

How to leave a toxic relationship with your mother without isolating yourself from your whole family
Before going on to the councils, it is important to emphasize that, if you are in the above situations, you must redirect the relationship and ask for help if you do not feel confident that you can do it alone. Here we are going to offer you some tools so that you can work the bond with your mother, feeling free and well.

# 1 .- Take distance from her
If the relationship is very deteriorated by years of tension, it is best to take physical distance, at least at first. In this way you can analyze your relationship without having the constant and stifling presence of your mother and without her indications on how you should think, feel and act.

But if you choose this solution you should be aware of the side effects that can bring. In our society family values ​​are still very ingrained and breaking away from your mother can be a source of social shame and isolation from the rest of the family.

In any case, it does not have to be a definitive solution, it can be temporary until you clarify your ideas and recover the emotional stability to establish how to leave a toxic relationship without devastating consequences for your future. Only in the most severe cases will this solution be irreversible.

One of the characteristics of the toxic mothers is that the sacrifice that supposes for the children to continue maintaining contact with their mothers is sometimes so heavy that the only option is to cut off contact with them. However painful this exit may be, the suffering will diminish as time passes and you get used to the new situation.

# 2 .- Mediating with your mother
In this case, the effort will be very great, not only because you have to know how to eliminate such a toxic relationship, but because it will be up to you to establish the limits in your relationship. This mediation will be possible only if the toxic relationship is not at an extreme limit or if your mother is really afraid of losing you.

You can count on the help of a professional to guide you on the road to recovery, and then go with your mother to him. The mediator will help to modify the channels of communication between you and to unlock the difficult points of the relationship, making both of you feel better.

You can also choose to ask a relative close to both to help and mediate between you, to avoid a total break. But many times this is not possible because of difficulty in being impartial.

What objectives are achieved with mediation
Encourage adult dialogue and resolve differences jointly.
Expand the understanding of the two about the other person’s wishes and preferences.
Change the attitude of control on the part of your mother about your life and your options. A well-resolved mediation will help you to understand your abilities and your preferences in life, different from hers.
Give the necessary tools to both to strengthen the relationship on a basis of respect and acceptance.
Offer concrete solutions and exercises to work on certain aspects that are especially painful or causes of conflict.
How this mediation is carried out
Although, as we have said before, mediation can be done by a person who is trustworthy for both, if the relationship is very difficult it is best to go to a professional. Through a structured protocol and periodic sessions, will help you redirect your relationship by favoring communication and establishing agreements that must be respected by the parties.

In the next session these agreements will be reviewed and a balance will be made of how the relationship has been from the previous session.

If both are motivated to save the mother-daughter relationship and to make it satisfactory for both of them, the solution of the mediator is, in our opinion, the most advisable.

# 3.- Learning to accept your mother
If you are interested in knowing how to leave a toxic relationship by accepting the particularities of your mother, in this case, you should try to subtract what she says or what she does. It is the most difficult option that we have presented to you, but perhaps the only viable one in the case of a dependent mother, old woman or with whom you share a home.

There is always exit
You may have the sensation of being in a situation with no way out, since you can not opt ​​for any of the solutions that we have raised previously. Your mother is not in a position to go to a mediator and you can not, for whatever reason, physically distance yourself from her.

Although it may seem complicated and unreal, if your situation is what we have seen you have to make an effort to convey how it affects what she does and says about your life. Be sympathetic and try to be the mediating part in your relationship, to get a less harmful relationship and thus work on acceptance.

But that you decide to accept your mother as she is does not mean that she has the right to behave with you in an oppressive way. Not to have a despotic treatment towards you. You must work not to submit to their whims or their manipulations. Your unhappiness is yours and it should not interfere with yours, so do not let it unload on you your own frustration.

If you decide to accept your mother’s way of being instead of breaking the relationship with her, you are in your right, but you must set limits and force yourself to respect them and make them respect them.

If after reading the article you are clear about what your path should be regarding the relationship with your mother, we encourage you to do it with force and determination, without letting yourself be involved in emotional blackmail. Learning to overcome anxiety by toxic relationship is complicated and, if you need it, do not hesitate to seek emotional support in your environment or in a professional. They can work with you to help you develop a healthy and fulfilling relationship.

thanks for reading

see you soon

Ney

How to feel better day by day

The problems of self-esteem are much more frequent than we imagined, so we would like to talk to you today about how to feel better on a day-to-day basis without having to leave the routine. Follow our advice and start to be happy.

Many times, in the midst of work, family life, haste, stress and routine, we have the feeling of not being happy and that in order to be able to be happy we will need great things. But this is not the case at all. Today we want you to learn how to feel better and how to raise your self-esteem on a daily basis simply by changing and adding certain very simple habits to your day-to-day life. Are you ready?

How to feel better by changing the perspective
We know that wellness is not a matter of magic and that it will not change from one day to the next, but we are also aware that with a small change in the perspective we have towards life, many things can change for the better. Many times the reality we see is the result of our own head: do not forget that you can decide how to see life and how to face it daily.

Enjoy the small things
First of all, you should avoid the thought that you need great things to be happy, because it is not true. Focus on the little things of everyday life and enjoy them: a coffee with your friends, sleep and wake up without alarm, watch a sunset, sound the song you expected while you have the playlist in random, the smell to coffee in the morning, go shopping and see that the dress you have been looking for months is lowered, go out and make the sun, or just realize that you have many more reasons than you thought to be happy. And how are you, many more things that happen to us every day and of which we do not usually be aware.

Accept what you feel
The “everything has a positive side” may be true, and that is what you have to set yourself to avoid low self-esteem, even negative events take you a good learning that can be useful in another moment of life.

However, no matter how hard you try to focus on positive things, there are inevitably times when you feel worse. Do not repress or fight against them, allow yourself to feel bad at some point, body and mind also need to download. You must learn to live with it and to see these moments as a way of mental liberation, a new opportunity to start over with the knowledge learned.

Become your priority
On the other hand, one of the strong points when learning how to recover self-esteem is to know ourselves, take care of ourselves and pamper us. You are the one who always accompanies you, so treat yourself well, think about all the qualities you have and empower them, make yourself happy. It is very important that you keep a little bit of time each day for yourself, to carry out the activities that you like the most and with which you feel comfortable and fulfilled. That will help you feel good. In addition, just as we said that we have to learn to live with moments of sadness, we must also do it with our faults, the trick is to know and accept us as we are.

Live here and now
Finally, remember that the only true reality is the present, do not waste your time remembering negative things from the past or overwhelming yourself for what will come. The past is already done and we do not have the power to control what will happen. The best thing is that, always according to your values ​​and interests, you set some goals, but some realistic goals that start today. Go for them with decision.

The daily routine of happiness
As we have been saying, it is not necessary to leave our routine to get happy. How to feel better doing the same as always? you will ask yourself. Well surely it is much simpler than you think. Follow this routine that we propose below and you will see how every day you are a little bit happier. The goal of our routine is that, every day, when you return to bed again, you feel that it has been a good day, despite your “not so good” things. You see? This is also changing the perspective. Do not forget the enormous power that language has over things, the way to put them.

In the morning…
To start, put the alarm clock a little earlier than usual, so you’ll have time to carry out all the beauty rituals and take breakfast more quietly and without haste. Waking up with little time produces unnecessary stress from morning, which will make the day start worse than it should. Simply moving the alarm a little forward we can enjoy more peacefully every morning action before leaving home on the way to work. Do not forget to smile! It seems silly, but making a small effort to smile more has a huge impact on our mood throughout the day.

After breakfast, a good shower and the rituals of beauty that we like the most, it’s time to leave home and start the day to the fullest. To do this, put your favorite music on the way to work and enjoy each song. You can also take the opportunity to say good morning to your closest relatives or friends. We are social beings and being in contact with the people we love always suits us.

Once at work, try to be nice to everyone and accept things as they come. Do not take on more responsibilities than necessary and remember “dress me slowly I’m in a hurry”. Organize yourself well and you will see how there is time for everything and things will turn out better. It is also very important, within the possibilities of each one, to carry out a job that we like, with which to feel fulfilled.

Another of the essential things that you must take into account to discover how to feel better is food. A varied and balanced diet will make your body healthy and function normally, and therefore will make you generally feel better too. Avoid overly heavy meals that will lead to a more sedentary life. Even if you eat at work, try to bring homemade food, much better for your health and also for your pocket.

In the afternoon…
But not everything is to work, you also have to clear up. So, once your working day is over, dedicate time to yourself. A good way to end the tensions of the day is to perform at least half an hour of daily physical exercise. Also, get in touch with your friends, chat and disconnect. Telling your friends or relatives what you have done during the day, what worries you, worries you or makes you illusion, will make you relish a bit of pressure from your mind.

At night…
Once back home, you can take a relaxing shower before dinner. The end of the day has come, what has not been so bad? The dinner should be light, since this way you will sleep better and rest more, so that you wake up strongly to start your routine again. Remember that it is advisable to let at least one hour pass between dinner and the time you go to bed. During that time, you can enjoy your favorite series or movie or read a book, for example. It is very important that you take into account the schedules, so you can organize to do everything you want and sleep between 7 and 8 hours a day, which is the time the body needs to be fully rested.

Already in bed, before falling asleep, make a mental review of everything that has happened in the day, always focusing on the positive things and taking a teaching of those that are a little more negative. Positive thinking before sleep greatly influences the quality of sleep. Avoid thinking about the next day, since that will only make you feel overwhelmed by the things you have to do and, in reality, it does not make sense. Remember that you must “think in the present”, and your present is now your bed.

Now that you know how to feel better on a day to day basis, what is easier than you thought? Put all this into practice and you will see how your self-esteem and your well-being do not stop improving.

Thanks for reading

see you soon

Ney

 

Panic attacks: Complete guide to overcome it

We have all been afraid at some time, but fear and panic attacks are not the same. Therefore, this guide can help you to recognize and overcome it

What are panic attacks?
If you are here, it is because you have surely suffered panic attacks or have lived them closely in some of the people around you. It is even possible that this has led you to avoid situations because of the fear they generate. Below you will find a guide that will help you to cope with panic attacks or to know how to offer help if a close person suffers.

Panic attacks are characterized by the presence of intense physical symptoms. Faced with these symptoms, the person reacts with fear and thinks that something bad will happen such as fainting or a heart attack. It is precisely this negative thought that causes greater anxiety and fear.

Undoubtedly, one of the characteristics that most aggravate the situation is that once this feeling has been experienced once, the fear of repeating that episode begins to grow. But how to deal with panic attacks? Discover below tips of interest.

Overcoming panic attacks is easier if …
Each person has their times and mechanisms to deal with panic. What for some is an ideal solution, for others it is useless and vice versa. Below we will give tips that work for many people but, of course, the most important thing is that you can find specialized psychological help to treat anxiety and make your progress more immediate.
You realize that it’s going to happen

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The symptoms of a panic attack start an hour before it starts. For that reason, if you know the signs that are repeated in each attack, you will be able to realize it in time and avoid the fear that it generates that happens to you of unforeseen. Knowing the sensations before a panic attack will make you feel more prepared to deal with anxiety and do it quickly and effectively. Some of these symptoms are: chest pain, shortness of breath, difficulty breathing, or dizziness.

You learn relaxation techniques

Getting control of the effect that physical symptoms have on the body is much easier if we have relaxation techniques that allow us to maintain a certain balance in our body. Knowing these techniques provides security and decreases the fear of another possible attack.

You explain what happens to family and friends

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The fact of opening up and telling your feelings and emotions to your trusted people not only makes you feel comfortable but also assumes in a clearer way what is the situation you are going through. Analyzing and verbalizing your emotional state makes you more aware of it and that helps you cope with a panic attack.

You have a healthy life

Healthy eating and sleeping habits have a positive effect on emotional well-being. Good sleep hygiene results in the release of hormones that counteract stress hormones and therefore helps us to be physically and emotionally stronger, as well as controlling anxiety while you sleep. For its part, a good diet also reduces stress and also strengthens the immune system, making the body is better prepared.

You make a list of the steps to follow and you always carry it
This will make you feel more secure and prepared in case you suffer a panic attack. It is a question of summarizing the steps that must be carried out before the attack and writing them in a place of easy accessibility, be it a small list in paper that we carry in the portfolio or a note of the mobile.

What steps should you follow?

1-Go to a safe place

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If the symptoms you are suffering lead you to think that you are about to panic or you are already living it, it is best to retire to a place that makes you feel more calm. A place where you have enough privacy to begin to relax and not be forced to interact with people.
2- Just relax.

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Work your breath to get relaxed when the panic attack appears. Concentrate on your inspirations and exhalations to regulate your hormonal levels. Do not stop breathing like this until your symptoms begin to disappear.

3-Stop the negative thoughts

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Surely there is a negative thought that is causing the attack. That thought is generating alarms that come to your brain in the form of a threat, so you must send the opposite thought to cut the emergency signal. In this sense, it is important that you clear the thoughts that are repeated over and over again in your head. For example, it will be useful for you to think “FOR” each time the negative thought appears.

4-Repeat phrases that calm you

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It is important to stop negative thinking but also change it for another adaptive one. Make a list of thoughts that calm you down and leave it in an accessible place in case the attack repeats itself. Some of those thoughts could be:
“I know what are the symptoms of the panic attack, I know I’m not going to die because the sensation of choking ends up happening if I breathe well.”
“This pain is going to happen, I’ve already overcome a panic attack before.”
“I know that a time will come when the symptoms will begin to diminish and the discomfort will disappear.”

4-Be aware of your emotions
So negative is to make the panic attack the center of your life and that you are not able to think of something else, like underestimating your suffering. You need to be aware of what an attack is, of the effects it has on you and of the solutions to face them. Recognizing your emotions or thoughts that trigger a panic attack to a greater extent will be critical to ending them.

Fighting an attack is not easy, so it is important that you congratulate yourself and recognize your great work once the symptoms have stopped. You have achieved it, you must keep in your memory the feeling of satisfaction in case the attack is repeated, that will remind you of what you have been capable of.
What is the solution?
When we speak of panic attack we must separate the facilitators that make you approach emotional well-being and the real solution to achieve it definitely. In the group of facilitators you can find breathing as a way to regulate us, relaxation techniques, diet care or exercise to prevent anxiety, among others.

On the other hand, the real solution, even if it is not a miraculous formula, is undoubtedly the option that obtains the best and most lasting results. This solution is to go to a professional, who not only gets you to control a panic attack but to disappear altogether. Together with a psychologist you will find the origin of the problem and by treating the real cause, you will be able to understand why it happens to you and then eliminate them.

The help of a psychologist in addition to the above, can prevent panic attacks trigger a generalized anxiety disorder. That is why it is essential that the search for help is made as soon as possible, without letting the continuous attacks undermine the self-esteem of the sufferer and associated problems appear as inability to carry out the normal routine or difficulty to maintain performance. In a next post I will talk about natural remedies to help to overcome panic attacks.

Thanks for reading

see you soon

Ney

 

3 foods that increase your risk of Alzheimer’s disease.

Alzheimer’s is a progressive disorder of the brain and nervous system apparently caused by the buildup of a type of plaque in the brain. It disrupts the electrical signals between neurons that normally direct thoughts and memories in the brain. The result is that the person slowly becomes more and more forgetful. A certain amount of forgetfulness is normal with aging. But the Alzheimer’s patient develops far more disrupted thinking patterns, losing the ability to recognize familiar people, even family memories, eventually. Sometimes, in late stages, their personalities change also, they become paranoid, and they become completely unable to take care of themselves

Many research show that Alzheimer disease is connect with bad eating habits and
By limiting these foods in your diet, you may be able to reduce the risk of developing Alzheimer’s disease.

1. Red meat
Red meat is rich in iron, which your body needs to avoid anemia, chronic fatigue and weak muscles. However, too much iron can end up causing damage from too many free radicals in the body. When iron builds up in the brain, it fills up as the area known as “gray matter.”

This is a part of the brain that shows one of the first signs of degeneration as we get older. Too much iron in this area can accelerate the aging process. It may not be necessary to cut all red meat from your diet, but to limit its consumption and choose the best quality, grass-fed beef can help.

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2. Carbohydrates and refined sugars
In a 2012 study, researchers found that people age 70 and older who ate a heavy carbohydrate diet were almost four times more likely to develop Alzheimer’s than those who ate a healthier diet. Carbohydrates are usually loaded with sugar. They increase the levels of glucose and insulin in the body, causing the blood sugar to rise.

A long-term heavy carbohydrate diet may end up leading to insulin resistance over time. If your body begins to ignore insulin, your pancreas will compensate by producing even more. High levels of insulin can end up damaging blood vessels in the brain, causing memory problems. In Alzheimer’s patients, some parts of the brain become resistant to insulin.

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3. Advanced glycation end products (AGE)
AGE stands for advanced glycation end products – chemicals that are naturally found in our bodies and in some foods. AGEs have been linked to diabetes and poor cardiovascular health. Scientists are now realizing that, they could also play a role in brain decline.
In a 2014 study, researchers examined the role of AGEs in animal subjects of study. They found that those who were eating the least amount of AGE, experienced a better cognitive function. A similar study was performed on human participants. When the researchers studied the diets of 90 healthy people 60 years of age or older, they found that those who ate diets with these products (AGE), showed decreased brain during the course of the nine months of study. AGE’s foods include red meat, cheese, cream, butter and processed grains.

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Foods that help reduce the risk of Alzheimer’s
Research has shown that a Mediterranean diet can help reduce the risk of developing Alzheimer’s. Emphasize fresh fruits and vegetables, wild seafood, poultry, nuts and olive oil in your diet. The Mediterranean diet is full of excellent foods to maintain a sharp brain, as are healthy fats. The omega-3 fatty acids in these foods play an important role in brain health because they slow down the aging process.

Thanks for reading

See you soon

Ney