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Driving is the best way to get around the city, but it can be stressful sometimes due to some reasons –unexpected traffic jams, thousands of potholes on your way, road construction, reckless teenage drivers on the roads and so on. If you arrive at your workplace stressed out already, chances are things may get worse for you. If you sit at the wheel every day then controlling your emotions and temper is what you need.

According to studies, drivers tend to lose their concentration on the roads when they are feeling stressed or annoyed. This gets extremely dangerous not only for the drivers and their passengers but others as well.

If sitting in the driver’s seat has become a daunting or stressful job for you, there’s nothing to worry about. Follow these seven simple steps to get rid of the driving stress for good. After all, you just cannot let traffic or any driving stressor to get the best of you.

1. Give more time to your journey by leaving early

The fear of getting late is one of the major causes of stressful driving. This makes the drive not only uncomfortable but also extremely risky. To make sure you do not get stressed out thinking about arriving late at your destination, leave at least fifteen minutes earlier than usual. You must also keep a close eye on the traffic and weather conditions before getting in the car.

It is better to install travel apps on your phone as it may help you avoid a blocked road. This way you would not have to drive unnecessarily fast, and there would be no pressure of time ticking by. Moreover, this will render you in a better position to deal with any and all kinds of unexpected obstacles on your way.

2. Know your routes

Just because you have been taking the same route to your office or gym since forever does not mean it is the only way. There could be other ways that are more convenient to take. All you have to do is check for the possibilities on a map.

However, if you are driving to a place you have never been to before, you must not entirely rely on your car’s GPS system. Plan your journey and make sure you know approximately how long it would take to get there.

3. Create a pleasant environment

Driving when there is trash on the floor, dust drawings on the exterior and mud on the windows can take your stress to new levels. Your car covered in dust and dirt can make your journey uncomfortable even before you get started because; let’s face it; no one wants to drive a car that badly needs a wash. Simply put, remove as many sources of a stressful drive – dirt, dust, grime, and trash as quickly as possible.

To make the environment inside the cabin more pleasant, play your favourite music as it will automatically enlighten your mood. Moreover, relaxing music will make your driving safer and more enjoyable.

4. Get relaxed before you get in the car

Most of the time, your driving mood depends on what you were doing before you hit the road. Driving right after getting into a fight with your spouse, neighbour or even a colleague would make your drive highly stressful and dangerous as your mind would still be thinking about the situation you were just involved in.

To make your daily rides soothing, take a few minutes to let go the frustration and anger before you climb into your car. Do whatever helps you free your mind and release the stress. It could be breathing exercises or a quick meditation. Remember, you should always get in the car in a good mood.

5. Keep the kids busy

Driving while the kids are crying, fighting or kicking each other in the backseats can be quite stressful. If your kids accompany you in most of your daily commutes, you must keep them occupied. Make sure they are not bored or hungry. Bring their toys, books, food, and anything that helps. If you fail to do so, what you might go through during your journey will be more than challenging and excruciating. Not to forget, their non-stop yelling and crying would distract your mind, which is the last thing you want.

6. Think positive

What do you usually do when some driver cuts you off? It’s not surprising that most of us are quite sensitive about it.

If you get mad about it or floor the gas pedal to “teach that stupid driver a lesson,” you need to work on controlling your thoughts. Do not let other people affect your mood. Negative ideas and overthinking while driving automatically leads to stress. So, train your mind and start thinking positively, at least while driving.

If a guy cuts you off, you do not chase him, honk madly or swear at him. Control your thoughts, and you will see how driving not only becomes comfortable but a relaxing experience.

7. Maintain distance from speedy drivers

If you notice someone driving aggressively, try your best to maintain extra distance from their car. To some, seeing someone rocketing through lanes is quite tempting. However, it is not always a wise idea to join in, especially during rush hours. If you do so, you might end up losing control.

If, on the other hand, you are not a fan of speeding and find someone driving recklessly near you, do not panic or react by hitting the brakes hard or swerving all of a sudden as this increases the chances of you crashing into other cars. Instead, you must slow down gradually and change your lane.

Driving your latest shiny, sleek Sedan or SUV can become stressful and challenging, but it does not have to be like this all the time. You can learn to take control of your emotions, and thoughts as this can help you stay focused and calm not only while driving but also in lots of other situations too. Try these simple tricks, and your driving experience will be stress-free.

AUTHOR BIO

“Rachael Everly is an undergraduate student who loves to write on the topics related to business leadership, finance, technology and education. Her passion and flair for writing got her to write for topics that interest her such as recent technological trends and how it shapes the business world. Her thought-provoking and well-researched writing style have made her work to be recognized on well-known websites. She has been featured on some of the top blogs such as InmanForbesEscape Artist and many others currently associated with Equip Sells It, a heavy machinery and equipment dealer in Sanford, Florida for their blogging operations. Follow her on Twitter @RachaelEverly, become friends on Facebook and connect with her on Linkedin for further updates.”

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Saminu Abass Ola who is popularly called ‘Mr. Possible‘ is a young motivational and inspirational speaker and writer, who is also the brain behind this wonderful blog. He is also passionate about Social Marketing. He believes in the abilities of others and tends to bring out the hidden potentials in people’s lives through his motivational articles and words of inspiration.

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Tabata Training – The New High Intensity Interval Training You Must Try

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Tabata training is a HIIT (intensive interval training) training with exercises lasting four minutes.

As the fitness industry evolves and grows, more and more training regimes will emerge. Some of them are designed to build muscle, some of them are designed to lose weight and some of them are designed simply to achieve a healthier lifestyle. But, fitness is difficult, so it’s important that you select a style that is effective for your body.

One style of training that has rapidly risen in popularity is Tabata. It is an intense method, but like the old adage goes – nothing worthwhile is easy! Tabata is a form of HIIT (High-Intensity Interval Training), and you’ll need to perform each exercise for four minutes.

What is HIIT?

HIIT is a technique that gives you an all over body workout, making you push for 100% in a quick session. According to a recent survey conducted by The American College of Sports Medicine, HIIT is set to become a leading fitness trend this year and next, alongside bodyweight training and wearable technology.

HIIT is characterised by quick bursts of ‘all in’ training followed by mini rest periods. This is done over a series of different exercises in quick succession. Your heart rate should remain at an elevated level for the duration of the workout and you don’t get rest periods.

The science behind the effectiveness of HIIT relates to your body’s increased need for oxygen during such intense exercise sessions. Your body finds itself with an oxygen shortage thus causing your body to ask for more. This, in turn, helps you to burn more fat and calories (the good part) compared to more traditional, less intensive workouts. If you want to stay trim and healthy, read on!

Roundup – five fast facts about HIIT training

  • HIIT training increases your metabolism, meaning you burn fat and calories faster. This effect lasts for up to 48 hours post your workout. So, even when you have stopped working out, your body is still working hard for you.
  • Quick and efficient – Because your workouts are fast, and you don’t take long recovery breaks, you can get your workout done in 30 minutes, from anywhere!
  • No gym equipment needed – you can use your own body weight for the exercise reps, no expensive or heavy equipment required. Think star jumps, push-ups, sprints, squats and lunges.
  • You can accessorise your workouts with exercise balls, free weights or even skipping ropes.
  • These types of exercises result in optimal muscle development combined with fat loss and greater calorie burn.

These fast facts mean regardless of where you find yourself in the world, and whatever your day throws at you, rest assured you will have the time and space to do your HIIT workout. Your body will thank you.

Now that we know a little more about HIIT training, let’s discuss the origins of the most popular version of HIIT – Tabata training! Read on.

The Origins of Tabata Training

It was first introduced in Japan by Dr Izumi Tabata, hence the name of the training method. But, he was assisted by a team of expert researchers from the National Institute of Fitness and Sports in Tokyo. Firstly, a group of athletes were instructed to exercise at moderate intensity. Then, another group was told to perform at high intensity.

The first group were given a program consisting of five workouts a week which lasted one hour each, and this was done for six weeks. On the other hand, the second group were told to train four days a week, for the same length of time, but each session lasted just four minutes and 20 seconds (10 seconds rest was given in between each set).

The moderate-intensity group did see some results in terms of cardiovascular capacity but did not gain any muscle. Whereas, the high-intensity group experienced much more progress in terms of their cardiovascular system, as well as a noticeable 28 percent muscle gain.

This highlights the fact that HIIT training allows an individual to improve both their aerobic (cardiovascular) and anaerobic (muscle) systems drastically at the same time.

Is A Tabata Workout Prone To Injury?

Let’s face it – there is never a good time to get an injury. But will Tabata training increase your chances of injuring yourself? Let’s take a close look.

There are some cons when it comes to Tabata training:

  • If you have high blood pressure or heart issues, avoid Tabata all together
  • If you experience lower back pain or have scoliosis, speak with your local chiropractor before starting any high-intensity exercise training program
  • Also, if you don’t warm up or cool down properly, you may be more prone to pull a muscle or lift weights the wrong way

The Tabata Program

Although each exercise within the Tabata training regime has a duration of four minutes. They demand that you complete them at your full capacity to get the most out of them. This is how you’re training will go:

  • Train intensely for 20 seconds
  • Rest for 10 seconds
  • Do that for 8 rounds

To make it clear in terms of sets – one set will be an exercise for 20 seconds and the 10 second rest. Then, you’ll need to complete 8 sets of every exercise that you do. You see, the great thing about Tabata training is that it can apply to any exercise. Vary from squats or burpees to push-ups and sit-ups. Although, it’s best to utilize compound movements.

Here is an example:

  • Squats (4 minutes)
  • Push-ups (4 minutes)
  • Burpees (4 minutes)
  • Sit-ups (4 minutes)

In between each of those exercises, you’ll want to make sure you have a minute of rest. This is so you can approach the next exercise fresh enough to complete it at an incredibly high-intensity.

Ultimately, the Tabata style is a superb option if you’re strapped for time. Though you still want to get an effective workout in. But, it’s also a brilliant choice if you want to keep your training exciting, as it’s a completely unique method of training. One thing that’s guaranteed is that you’ll notice results!

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10 Healthy and Natural Ways To Overcome Anxiety

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Anxiety is a general term for various conditions that cause nervousness, fear and worry.

 

What is Anxiety?

Anxiety which can be regarded as fear is the physical reaction of the body to fear.

Symptoms can be:

  • Heart beating
  • Fast breathing
  • Sweaty palms

Everyone sometimes feels anxious. No doubt, a certain level of anxiety is normal and even useful in some situations. Fear is the way our body protects us. For example, imagine that you walk home and shuffle because you are tired.

These disorders affect how we feel and behave and can cause physical symptoms. Mild fear is vague and disturbing, while severe anxiety can have serious consequences for daily life.

The American Psychological Association (APA) defines fear as “an emotion characterized by feelings of tension, anxious thoughts and physical changes such as increased blood pressure.”

It is important to distinguish between normal anxiety and an anxiety disorder that requires medical attention.

It is estimated that 1 in 10 Americans use antidepressants. Though research shows that these drugs can have unpleasant side effects, such as tremors, headaches, digestive problems, vomiting and even insomnia. Avoid all side effects when trying these ten home remedies against depression and anxiety.

 

10 Natural Ways To Overcome Anxiety

Image Credit: https://homeremediesforlife.com

 

Six foods that will improve your mood

  1. Omega-3

Omega-3 helps protect against depression and anxiety by keeping your brain cells in a healthy state. Sources of Omega-3 could include fish such as salmon, tuna or a fish oil supplement. If you prefer vegetable food, you can eat nuts or flax seeds.

 

  1. St. John’s Wort

St. John’s Wort is a popular natural antidepressant that has been known for centuries. It helps against depression by increasing the serotonin level in the body. However, there is a warning: for this herb, you should first consult your doctor, as this does not go well with other supplements or medicines.

 

  1. Saffron

Saffron works just as well as the popular drug Prozac and also has other health benefits.

Warning: here you have to do a little research to make sure you are buying real saffron.

 

  1. Turmeric

This condiment helps fight depression by increasing the levels of serotonin and dopamine in the body. However, it is as effective as Prozac. It is also used in any combination or quantity. It can also be useful in many other ways, be sure to look at our article on the health benefits of turmeric.

 

  1. Vitamins B

Especially vitamins B6 and B12 influence the mood and stress. The B vitamins are mainly found in products of animal origin. Supplements are also a good option.

 

  1. Magnesium

This mineral relaxes the muscles and reduces the stress hormone cortisol. Spinach and other leafy vegetables are excellent sources of Magnesium.

 

4 activities that will calm your mind

  1. Exercise

Only 30 minutes 3 times a week are sufficient to make a big difference in your life. Besides doing so offers additional benefits, such as getting the mood to influence vitamin D. Exercise is a perfect medicine to keep fit all the time. This form of activity makes you relax and forget any fear.

 

  1. Sunlight

The sun releases the important vitamin D that has a big effect on your state of mind and leads to depression if it falls short. Try to stay outside for 15 minutes. Also, taking supplements and doing light therapy also helps.

 

  1. Meditation

Moreover, a very effective method to relieve stress and anxiety. Conscious meditation helps to achieve a state of mental peace that is absent in negative thoughts.

 

  1. Breathing exercises

Deep breathing exercises in which you deliberately take deep, slow and prolonged breathing reduce anxiety and depression.

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Healthy Manners of Brushing Your Teeth In The Right Way

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Brushing teeth is scrubbing the teeth with a toothbrush equipped with toothpaste. Since only two-thirds of the external tooth can be reached with a toothbrush, interdental cleaning (with dental floss or an interdental brush) can be useful when brushing teeth. Together, these two activities are the most important means for cleaning teeth, one of the most important aspects of oral hygiene.

Brushing your teeth helps prevent cavities and periodontal or gum disease that causes at least a third of tooth loss in adults. If the teeth are not brushed properly and frequently, this can lead to calcification of the saliva minerals, causing tartar. The scale hardens (from now on, “calculation”) if it is not removed every 24 hours. Poor dental health is associated with heart disease and shortened life expectancy.

A good brushing of your teeth improves the level of hygiene of your teeth. The bright white teeth give him a lot of confidence to smile and speak in public without fear of anyone. Not only can you get healthy teeth if you do not know how to brush and take care of your teeth.

Brushing your teeth is very important to maintain the quality of your gums and teeth throughout your life. This also helps prevent diseases related to a dental problem. Dental brushing is essential to keep the appearance and quality of your teeth and gums during your life and for the prevention of dental diseases and disorders. But you’re sure you’re doing well, right?

 

The way to brush well

Hold the toothbrush at a slight angle and use short, light and quick movements when brushing your teeth, unlike long movements, recommend dentists. You should not exert too much pressure on the teeth as this can cause problems with dental damage and gum cuts.

 

Learn to brush

The basics of brushing your teeth are to make sure that all the surfaces of your teeth are well brushed. Do not forget to brush the gums, as well as the area where the teeth and gums are located. This ensures that the gums and teeth are also healthy. Your tongue is another place that needs to brush thoroughly. This is done so that germs can be killed there and give rise to the freshness of breathing.

 

Make sure you use the correct tool.

Use fluoride toothpaste and a toothbrush with soft hair that fits comfortably in your mouth. Consider using an electric toothbrush with batteries, especially if you have arthritis or other problems that make efficient brushing difficult.

The plague around our teeth can be easily removed with dental floss. Sometimes, when we eat food, the food particle is placed between the teeth. Therefore, only the brushes, sometimes it can not help to eliminate it. This is the reason why flossing is very important to keep teeth clean and healthy. When we use dental floss, bacteria and other germs are removed from the surface of the teeth. Make sure to floss at least once a day.

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6 Amazing on How to Get Rid of Bumps on Forehead

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Even if the small bumps on your forehead do not tickle or hurt, they can worry about your appearance. Also, acne, but there may also be other reasons.

Acne can develop on the forehead due to the accumulation of excess fat and the hairline that can clog the pores and cause mild inflammation. Acne can, however, occurred as a result of an unhealthy diet, a poor diet of skin care and lifestyle, environmental and climatic conditions.

In addition to acne, other possible causes of lumps on the forehead include measles, lupus, milia, a digestive system deficiency and hormonal fluctuations, such as during puberty, to name just a few.

Regardless of the cause, there are several easy ways to deal with this problem. Some home remedies and lifestyle changes can help minimize or eliminate nodules on the forehead.

These are the 10 best ways to get rid of the strokes to the forehead.

 

 

1. Cold Compress

As soon as you realize there are small bumps on your forehead, apply a cold compress to the affected area.

 

The cold temperature helps to reduce inflammation and swelling, significantly reducing the bumps and healing them faster.

  1. Wrap some ice cubes in a thin towel.
  2. Place the compress directly on top of the dimples for just 1 minute.
  3. Take a break of 5 minutes and bring the compress, if necessary, another minute.
  4. Do it several times a day.

Caution: Don’t apply the ice directly on the skin, as it may cause frostbite.

 

2. Steam

Steam is another effective way to get rid of small bumps on the forehead.

Also, Steam helps to open clogged pores, removes impurities and lets your skin breathe. Moreover, the heat of the steam allows a deep cleansing of your skin. This, in turn, helps to treat acne.

  1. Pour hot water into a medium-sized pan.
  2. Use a towel to make a tent around your head and tilt your forehead over the water.
  3. Stay in that position for about 10 to 15 minutes so that hot steam can work in the pores.
  4. Finally, dry your face and apply a moisturizer without oil.
  5. Repeat once a day.

 

3. Exfoliation

To keep the forehead free of bumps, it is important to scrub the skin regularly. Exfoliation helps to remove dead skin cells, excess sebum (oil) and other impurities that can clog the pores.

 

To prepare a homemade scrub, you can use oatmeal. The grainy texture of oats works as an excellent natural exfoliating agent for all skin types. Also, it ensures that your skin stays hydrated longer.

  1. Mix 2 tablespoons of oats, 2 to 3 teaspoons of honey, 2 teaspoons of lemon juice and a little water to make a paste.
  2. Apply the paste on your face and let it dry for 15 minutes.
  3. Take the wet hands rub the dead skin cells by massaging the oatmeal scrub on the skin in circular movements.
  4. Rinse your face with cold water.
  5. Dry your skin and apply a light moisturizer.
  6. Do this once or twice a week.

 

4. Egg Whites

Oily skin is one of the major causes of bumps on the forehead since the forehead falls into the deadly T-grease zone. To prevent excessive oil accumulation on your skin, you can use a protein facial mask.

 

With a high vitamin A content, proteins can efficiently dry out the lumps and tonus and tighten the sagging skin.

  1. Whip the whites of 1 egg completely.
  2. Add the juice of half a lemon and mix well.
  3. Apply the mixture to your forehead.
  4. Cover your forehead with handkerchiefs (tissues) and place another layer of the mask over the tissues.
  5. Let it dry and then remove it.
  6. Rinse your face with warm water.
  7. Make use of this mask once or twice a week.

5. Lemon Juice

Another good remedy to treat oily skin that can cause acne breakdown on the forehead is lemon juice.

 

The citric acid in the lemon juice plays as an astringent agent. Also, it helps restore the pH balance of the skin, which is important to keep the skin free of acne.

  • Take a little lemon juice on your forehead before bedtime. Was it in the morning. Do it every day.
  • You can also mix 1 tablespoon of lemon juice with 1 teaspoon of cinnamon powder. Apply it to the small nodules on your forehead. Let it stand for 15 minutes and wash it with warm water. Do it once a day.

Always use fresh lemon juice and avoid direct sunlight after applying lemon juice.

 

6. Apple Cider Vinegar

Apple cider vinegar is another great remedy for small bumps on the forehead.

 

It has antiseptic and antibacterial properties that help treat and prevent acne outbreaks by keeping skin pores free of bacteria, oil and other particles. Also, it helps to restore and balance the pH of the skin, which acts as a preventive measure for acne.

  1. Mix unfiltered raw apple cider vinegar and filtered water in a ratio of 1: 2.
  2. Soak a cotton ball in this solution and apply it to the affected skin.
  3. Leave it for about 10 minutes.
  4. Rinse with warm water.
  5. Dry your skin and apply a moisturiser without oil.
  6. Practise this 2 or 3 times a day for a few days.

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Amazing Ways on How To Reduce Injury While Surfing

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Hanging 10 On Your Surfboard? Chiropractic Can Help

Surfing is a great sport that combines plenty of swimming, daylong cardio workouts (all that swimming!) with complicated moves that require great balance and skill. All delivered with buckets of adrenaline! Woot!

If you’ve been lucky enough to ride a full-sized cylinder you know what it feels like when the water hits you with tons of downforce. Then, sucks you along underwater as it heads for the shore at an increasing rate. Staying in the pipeline too long will get you face planted on the sandy bottom for a second or two before being brutally hauled along with the wave. It hurts to think about it, but if you’re tube riding it happens.

Common Surfing Injuries

If you’re taking someone on-board, not only are you in charge of piloting and navigation. You have their weight on your shoulders and you’re responsible for their safety (because only the surfer is tethered to the board). So, you want your spine to be in the best possible shape.

There are injuries specific to surfers due to the odd combination of movements required to swim out, get on-board, lean forward and paddle like a madman to get on the wave as it forms and all the necessary twisting and turning the upper body to steer the board through the surf.

Whether you’ve experienced impact injuries while surfing or are just starting to notice that some movements are becoming problematic for you It’s time to see a Chiropractor who understands the specific injuries sustained by surfers.

There are some common injuries or posture problems you should be aware off before you jump on your next wave:

  • Swayback posture (misaligned spine)
  • Rotator cuff injury (shoulders)
  • Lower back pain (being wiped out by the waves may cause further pain)
  • Muscle tension, tight muscles

More specific injuries experienced by surfers include:

  • Winging scapula
  • Loss of range of motion,
  • Loss of range extension,

When you have any two of those combined in one patient the resulting condition is known as scapular dyskinesia. Which is caused by the specific and repeated use of only two or three different muscles. While other connected muscles don’t receive any workout/strengthening.

If you’re a bodybuilder with a routine that works all of the upper body muscles, you may not suffer from scapular dyskinesia as you work all of the muscles and joints in the torso evenly.

Chiropractic Care Helps Surfers

Your Chiropractor will give you specialized exercises to perform to strengthen your back. Also, help your thoracic cage and scapula to maintain proper alignment. They are also working to support each other instead of your shoulders and pectoral muscles doing all the work. Exercises like yoga also help keep your muscles flexible and toned.

After a few weeks of treatment, you’ll notice that your shoulders aren’t so tight. You’ll have regained full range of motion with your arms. Studies show that patients recover faster and spend less money when addressing lower back pain with chiropractic.

Just like when you’re hitting the nose it’s all about balance. But for the Chiropractor, it’s all about the musculoskeletal balance. Also, getting your body to work synergistically to give you the results you want onboard while keeping you injury-free throughout the year.

Activities like free weight training, regular cardiovascular exercise, stretching and beach running are all good options for maximising your surfing performance.

You want to perform at optimal levels

Many competitive surfers schedule their chiropractic treatments to begin 5-6 weeks. Prior to the start of surfing season for the very reason that they don’t want to be sidelined partway through the season due to injury.

Catching a wave and sitting on top of the world is so much better when you’re not grimacing in pain. Time to dial-up that Chiropractor.

Happy Surfing!

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