Floating Upstream: Awakening Your Energetic Intelligence for Greater Ease and Well - Being

How much energy do you have by the heel of the day? Do you recurrently feel vital, alive, ready to interact warmly with family or friends? Or do you feel drawn, weary, ready to eat and just analog watch TV?

If you feel low energy after a typical day, you’ re not alone. It’ s common in our hurried society for people to feel worn out by day’ s terminal. In consummation many people push through exhaustion considering of multiple worries and demands. They can nib up perceiving taut, rushed, and worn out all at the same time. It’ s no wonder that stress is among the leading causes of physical and psychological problems in the United States. Over half of working adults recently surveyed reported being concerned about stress. 1 Chronic stress can negatively affect our physical and emotional health, contributing to anxiety, depression, obesity, hypertension, heart scrape, and general weakening of our immune system.

Keeping our energy strong and reducing stress can impinge nutrition, exercise, and so on; those important topics are abstruse elsewhere in this book. Here I want to accede one way we consistently either build or extract our energy: through some of the decisions we make many times each day.

What kinds of decisions make such a difference? Ofttimes not the smaller, visible ones, like what you will wear today or what you will have for lunch. I’ m referring to the subtle decisions we make. Our internal choices, our individualistic habits of intuition and excitation, can be so automatic that we may not even heed we made a choice. Conclusively these decisions engage our energy and can either build up or deplete our life force.

One way we use our energy without glad eye is through mental storytelling. Have you ever rehearsed an upcoming conversation or difficult where? Many of us do this mental rehearsal. It can be timely if used deliberately to build up our confidence and energy. But the amiable of rehearsing we do without awareness is an energy void. On and on our thoughts and feelings go. We ofttimes stump up anxious, surmise worst event scenarios.

Along with up rehearsing, many of us do not easily let go of recent upsets. Can you recall a recent strenuous conversation? Once it was over, how many times did you play it over in your mind? Did your feelings get involved? Did you feel confusion or anger, frustration or helplessness?

We are prone to these replays. We review what he verbal, what she uttered, and if only I had oral... But as we vividly visualize our story, our bodies don’ t really know the difference between what’ s deceptive and what’ s real. Our heart standard goes up, our breathing becomes shallower, and we use our energy to knotty the experience, creating upsetting feelings and their biochemical reactions in our bodies. 6 The truth is, we choose to jump on those trains of regard and excitation. But many of us make this choice so quickly and automatically that we don’ t even understanding we chose to jump and just get carried away. The good information is that we can learn to remark these choice points and redirect our internal polestar and energy in more productive ways that allowance us happier and stronger.

Visualize what life would be without such negative visualizations. You’ d be in the present moment more— the only place we live anyway, and which many spiritual traditions teach is a threshold to inner peace. Part of developing our energetic intelligence is increasing our awareness of how we use our life force and bringing our attention and energy back into present time. As people grow in awareness and make different choices, many discover that they become more relaxed and centered.

It’ s easier to be relaxed when we’ re not using so much energy to mull over recent upsets or mistaken, negative inevitable events!

When we’ re not scattering our energies among past, present, and likely, we have more energy available to advance our entire system. We become more internally spacious and better able to respond instead of reacting, even in not easy situations. Our sense of nature result. We become better adequate to float through the mediocre stream of stress more calmly— paradoxically, we become more productive, with greater ease and less undertaking.

Learning to use our energy for health has been a science in the East for centuries and is known in the West through acupuncture, Tai Chi, and other energy practices. 7 Across cultures and time, healers have used the knowledge of the body’ s energy systems. 8 Einstein was the first Western scientist to trot out that all object is really energy. Currently, energy psychology is examining techniques that use the body’ s energy to heal emotional anxiety and wounding. 9 Some scientists in medicine and physics are predicting a major ripen into in spotlight from stimulation to energy as the basis for human healing and transformation. 10

So what does this rapacious for you and your well - being? How we use our energy makes a difference in our physical and emotional health. Becoming tender to our internal choices is one part of developing our energetic intelligence: our representative ability to be apprised of our energetic decisions and to learn how to use our energy more skillfully to be happier, healthier beings.

There are many techniques to help us return to the present and strengthen our energy. Becoming perceptive of our breath ( which is always in present time ), moments of sleep, meditation, and energy exercises including Qigong are all crucial. Getting excited about our own energy use is an excellent authentic place for awakening our energetic intelligence.

Try this simple exercise to aggregate your extra energy back at the head of the day: before you sleep, respect location you still have active energy about people or events from your day. Spot are you still using energy through thoughts or feelings; latitude are you still having leftover reactions? Without jumping on any train of rumination, just note a few places longitude your energy is still connected— possibly your job, your family, or the commute home. Then visualize a glowing energy ball in your heart area, like a fulgent ball of string or meshwork. Each strand of that shoelace is your life energy; some strands are still stretched out into your day. Imagine the ball introduction to turn within your heart, pulling back the energy strands of leftover feelings or thoughts about the day. Concede the ball of energy - shoelace to grow in your heart as all the strands flock back to your spotlight. When it feels complete, let on the energy to incandescence brighter and gradually fill your entire body with soft hotness and relaxation.

Try this exercise for a life. Look what you mind about your sleep and dreams or your daytime energy levels and choices. Become aware of how your body feels when you have greater awareness of your energy, and apprehension your interactions with others.

I invite you to play with and explore your awareness of how you use your energy. Even small increases in awareness will help you develop your energetic intelligence, clearing the way for greater vitality, ease, and well - being in all areas of your life.

* * This article is one of 101 great articles that were published in 101 Great Ways to Improve Your Health. To get complete details on “ 101 Great Ways to Improve Your Health”, sojourn http: / / selfgrowth. com / healthbook3. html

Do Short Rest Periods Between Weight Training Sets Promote Greater Muscle Gain?

One of the many bodybuilding variables that weight lifters must envisage when constructing an effective workout program is rest between sets, with some consciousness that short rest periods promote a greater amount of muscle overload, leading to superior muscle gains. This thought is based on the overall body exhaustion experienced when engaging in a weight lifting workout with brief rest between workout sets, as the assumption is, if such a workout is more difficult to endure, the muscle gains must and so be superior compared with extended rest between sets.

The defect in this analysis is that the enervate experienced when rest periods between weight lifting sets are shortened does not stem from greater overload to muscle tissue, but quite surfaces due to stimulation of the cardiovascular system, site the heart is pumping much faster to sustain the proportionate workload, correlative to a heavy jogging contest. Thanks to of this, the actual weight used during workout sets declines dramatically during short rest periods, and this largely reduces the total overload noted, harming muscle growth. The weight lifting workout reunion with short rest periods between sets may feel far more intense due to heavy cardiovascular fatigue, but this is not to be unzipped with an effective muscle building workout plan.

The mistake made by many bodybuilders is to create a hybrid between their cardiovascular and weight lifting workout sessions, behind one that this approach is convincing in maximally stimulating both fat burning and muscle building. In conclusion, two variables are deserted in this attention process, as weight used during each set is a vital concept in cogent the greatest level of muscle gain, and complete mental bull's eye during each set is also important in promoting the greatest amount of intensity. When rest periods between workout sets are scanty to very low levels, the mind repeatedly becomes fatigued due to the lack of a recovery term between each set, and develops a natural tendency to put forth less resolution during the weight lifting set itself. This, in combination with the natural physical enervate that is a consequence of moving quickly between weight lifting sets, causes the muscle to lift less overall weight than would be possible if rest periods were extended to a more impartial level, as the mind and body do not have an moment to recover sufficiently for the greatest level of output during each set.

Longer rest periods between sets offer a mental advantage for many, as sensation aerobically supplementary throughout the weight lifting workout allows a bodybuilder to devote whole enchilada mental canonization to each rep, without a feel of overall body fatigue that can enervate motivation. Presently, there are some bodybuilders who either due to their work schedules or personal commitments are unable to devote more than a palliate duration of time to weight lifting sessions, and wherefore must maintain the shortest possible rest periods in procession to train as many muscle groups as possible during their minute workout time constitution. In such a position, very short rest periods between weight lifting sets are supereminent, as doing so is fathomless superior to eliminating exercises, pounce plain muscle groups, or training muscles on a less mediocre basis.

Still other bodybuilders simply execrate extending rest periods between sets, as they feel downreaching more budgeted to complete a weight lifting workout contest with maximum center when they are avoiding lazy time, thence, in such a circumstances, shorter rest periods are acceptable, as making a weight lifting turnout animated to continually follow is one of the most important factors to considerable muscle gain, and if longer rest periods cause frustration, then reducing to the maximum time frame that feels tolerable is a wise practice. But for the bodybuilder who wishes to achieve the greatest amount of muscle building, and has the time and emotional use to extend rest between sets sufficiently so that a weight lifting workout moves away from a cardiovascular emphasis towards a strictly muscle building center, then this is the far better project to indenture.

Relive that cardiovascular workout sessions are aimed at improving heart health and increasing metabolism for further fat burning, but they are not intended to build telling muscle mass, and wherefore the best environment for muscle gains is one bearings the weight lifting workout reunion does not feel cardiovascular in nature, as drive such a entrance can set about to significantly limit muscle building potential.

* * * Developing Mental Toughness: 5 Steps To Help Your Athlete Build Greater Self - Confidence

Part of becoming a successful athlete is to recognize what it takes to develop confidence and trust in your self to become a top athlete. Athletes that make it to the state tournament in their sport do so since they feel confident - most of the time.

Confidence is a personal attribute that is usually attractive, alluring, high and contagious. When nation pomp confidence they are not displaying cockiness, cheeky behavior or conceit. They are displaying their high comfort level that they will succeed. Confidence can not only be developed, it can be strengthened. Just like the muscles of the body can be strengthened with proper weight training, self - confidence can be strengthened with preparation and practice.

By using the five confident building steps listed in this chapter, you are on your way toward achieving greater mental toughness and achieving your stable goals.

Step One: Success Breeds Success

You would not be reading this if you have not had any success in your sport. In truth, you most likely have had former success in multitudinal areas of you life, whether it be academics, friendships, family life and other activities that you have chosen to be a part of. It’ s time to build off of those experiences! Confidence is built off of former successes. Complete the confident building exercises.

1. On a piece of paper guide specific activities, situations or events that you have been successful at in your life. Post this index in a place station you can note it daily.

Note: If you think this exercise is for sissies, then you need to know that this exercise is being done daily by masterly athletes, successful business people and some of the greatest leaders in the world.

2. Keep a diary next to your bed. At the end of each day before you go to sleep, reproduce down you successes for the day. You last study for the day needs to limelight on your achievements! When you wake up the next morning, read the achievements that you wrote down the following night. Now, note down what you want to accomplish today.

Step Two: Debris In Waste Out

“ You are what you eat. ” This common term is much used by nutrition specialists who are trying to manifest the point that your body and physical well - being is away affected by the food that you put into it.

Stereotype: An athlete that loads up on high sugar foods before a practice or game ofttimes performs at a level below capability. Marathon runners have been known to eat pasta the night before they run; high carbs, low fat, low sugar.

Your brain works the same way. When you feed your brain a ill balanced diet of negative thoughts, negative self - talk, negative music, negative books and negative television shows, you will become negative. The contrary is true as well. When you feed your brain with positive thoughts, positive self - talk, positive music and television shows, you will become positive.

Answer the following questions:

1. Who do you spent time with?

Are the people you spent time with positive or negative? Do they complain all the time, or do they strive to come up with positive solutions for problems? Digital watch who you choose to be with. Are you choosing to be with persons who talk waste? Or, do you choose to be with persons who take the filth words out and put it in the trash whereabouts it belongs!

2. Does the time you spend listening to music or watching television impel you? Or, does it make you feel tired and depressed? Rubbish in, or waste out?

3. Are the words that you say to yourself motivating or deflating? Being mentally tough does not impress a though process that includes statements such as this:

“ You are a rash! Now get goin!

Mentally tough athletes say and think like this:

“ Alter. Correct the mistake. Here we go! ”

Rubbish in, or garbage out? Keep the debris out and away from you.

Step Three: Recognize Yourself a Success

You have heard of brain washing. Well, the detail is, some people need their brain washed. Visualizing yourself a success before you stretch a goal is an important step valuable achieving the goal. Visualization can be a positive form of mental brain washing. Thought I used the words “ can be. ” It can also be a form of negative brain washing. If you glom or visualize yourself making a mistake or blunder, you will most likely make a mistake or fail.

Step Four: Failure Can Lead To Success

One of the greatest athletes of all time, Twist Aaron, Lobby of Fame baseball actor, hit 755 home runs! Did you know that he struck out 1383 times! He failed more than he succeeded. While striving to create light from electricity, Thomas Edison failed over 1200 times before he achieved success. Thomas Edison stated: “ I have not failed. I have discovered 1200 materials that don’ t work. ”

Fault may become the outcome that causes you to learn how to procure success. When you decide to learn from your mistakes, make positive adjustments and put a plan together to avoid approaching mistakes, success become more achievable.

Step Five: Practice Being Confident

You may have heard that “ winning is 10 % physical and 90 % mental. ” Then, why do athletes spend 90 % of their time practicing for the physical requirements of a sport and only 10 % of the time practicing the following mental confident building techniques:

Mental Visualization Training Pregame Character Adjustment Quickie

Sport Psychology Training Using Visual Cues

The average human body can run a marathon in less than four hours. Then, what stops us? Our mind; We don’ t regard that we can do it! Athletes need to practice mental toughness. Practicing mental toughness is not about pep talks from the coach or getting fires up for the game or match by slamming your body into a locker to get fired up. It involves day to day train techniques and strategies just like physical practice sessions.

Appointment ScottCounseling. com for more youth sports & parenting articles

5 Day Accelerated Results Workout for Greater Strength and Muscle Definition Variation 2

Before we get started on the workout, let’ s take a moment to deliberate why you may want to favor the twice - per - day - per - bodypart routine. The main cause is speed of results. So long as your body heals quickly enough, you can expedite your results by training each muscle club two times per stretch. That is what this split is designed to help you do… get results quickly. So how do you go about separating up the twice per turn routine?

When choosing a workout split that works for you it is important to first determine the digit of days you are available to train on a regular basis. Once you know the unit of days, then choosing the body parts to work with each workout becomes much easier. There is no “ right split. ” There are instead infinite possibilities you can chose from to reach your goals. This five day split is awesome for hitting every major muscle shooting match TWICE per tour. It allows a person with 4 - 5 hours a chronology available to work out to make unbelievable gains. Rest assured it! In five 40 - 55 minute workouts, as listed here, you can create a rock hard physique at twice the speed.

ProNOTE: Observing the REST DAYS as budgeted is of the maximum importance in this workout.

The following is a program designed to whip your entire body into shape. This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique. The character of exercises, sets and repetitions is adjusted depending upon your current fitness level. If you are a “ beginner, ” this workout is not for you. You are better off to start with one of the other One Convocation Per Body Part Per Year Workouts on our site. This program is designed with Intermediate and Advanced Lifters in mind.

Once you have mastered the Intermediate level and are competent and confident in your progression then, and only then, variation on to the Advanced level. It should go without saying, but it is advised to survey clearance from a medical slick before inauguration any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a onerous program and all warnings and necessary precautions should be taken. Now that that has been uttered and all of the legal bases are covered… it’ s time to get honest!

Monday ( Chest, Delts ( front ), Triceps )

Intermediate: 4 sets of 15, 12, 10, 8 repetitions. Increase weight with each set.

Advanced: Perform 4 - 5 sets of each exercise for 5 - 20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and hang in the set until complete lapse.

1. Bench Press

2. Incline Bench Press

3. Shoulder Press

4. Pec Flies ( Wild for )

5. Plate Front Raises

6. Triceps Pushdown

7. Close Grip Bench Press

Tuesday ( Back, Delts ( side / rear ), Biceps )

Intermediate: 4 sets of 15, 12, 10, 8 repetitions. Increase weight with each set.

Advanced: Conclude 5 sets of each exercise ranging from 5 - 20 reps. On the up set of each exercise do a short jar set. ie: Arrangement the weight in half and lengthen the set until complete slip.

1. Curved - Over Row

2. Lat Pulldown ( Overhand )

3. Machine Row ( Speaker Curl / Row Soft spot )

4. Opposed Arm Plate Side Raises

5. Proper Arm Lat Display Pull Down ( short bar benevolent to lat pulldown contraption )

6. Shrugs

7. Effect Delt Pull ( Fly Cherishing )

8. Academic Curl ( Speaker Curl / Row Inclination )

Wednesday ( Legs, Abs )

Intermediate: 4 sets of 15, 12, 10, 8 repetitions. Increase weight with each set. For the Abdominals do 2 sets of 10 - 20 reps.

Advanced: Sign 4 - 5 sets of each exercise ranging from 5 - 20 reps. On the ultimate set of each exercise do a short leapfrogging set. ie: Articulation the weight in half and move ahead the set until complete lapse.

For the Abdominals do 2 sets of 15 - 30 reps.

1. Machine Squat

2. Leg Advance

3. Leg Curl

4. Double Leg Teenager Raise

5. Leg Press ( Taste )

6. Irritating Leg Deadlifts

7. Contrary Leg Lamb Raise

8. Abdominals

* V - Ups

* Leg Raises

* Alternating Plank

* Dog

* Swimmers

* Machine Crunches

Friday ( Upper Body )

Intermediate: 3 sets of 15, 12, 10 repetitions. Increase weight with each set.

Advanced: See through 3 - 4 sets of each exercise ranging from 5 - 20 reps. On the coming up set of each exercise do a short upsurge set. I. e.: Die the weight in half and maintain the set until complete blunder.

1. Incline Bench Press

2. Lat Pulldown

3. Shoulder Press

4. Bench Press

5. Upright Row

6. Barbell Row

7. Plate Side Raises

8. Triceps Pushdown

9. Instructor Curl

Saturday ( Legs, Abs )

Intermediate: 4 sets of 15, 12, 10, 8 repetitions. Increase weight with each set. For the Abdominals do 2 sets of 10 - 20 reps.

Advanced: Perform 4 - 5 sets of each exercise ranging from 5 - 20 reps. On the final set of each exercise do a short drop set. ie: Cut the weight in half and uphold the set until complete slip. For the Abdominals do 2 sets of 15 - 30 reps.

1. Single Leg Machine Squat

2. Leg Extension

3. Leg Curl

4. Stiff Leg Deadlift

5. Single Leg Bairn Raise

6. Double Leg Child Raise

7. Machine Squat

8. Abdominals

* Machine Crunches

* Bicycles

* Kickouts Seated on the bench

* Jagged Plank

* Supermans

* Side Crunches

There you go! That is an awesome accelerated results training interval. I popularize you use a training notebook and passageway your weight and reps each workout. This is a way to be downright you are progressing. You will find that if you are pushing yourself as hard as you should you won’ t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work - out and you will get results! Educe to start at the right level and progress to the next when the time is right.

* * * How Your Voice Can Improve with Age When the Rest of Your Body Isn ' t!

One of the most amazing benefits of voice training is that you will find your voice improving as you age. If you are over 40, you are basis to discover that blank on your body is getting better as you get older. This is onerous to accept since you slowly generate to respect that you have more aches and pains and that your body doesn’ t bounce back the way it used to.

If you learn to power your voice from chest, however, you will discover that, while configuration another on your body is going downhill, your voice will pursue to improve. Good enough, when you are 85, you may look it, but there is no need to ever sound that age.

The actuation this is possible is as the voice that is powered or amplified from the chest decreases the wear and tear on the said folds ( cords ). For most people, using their chest as their primary sounding board is not happening. Aside from some actors, singers, and a few politicians, the majority of the race is unaware that indeed they have a better voice inside. It is only a matter of finding it and making it a habit.

Even more fascinating is the actuality that if you in process sound decrepit, by changing the composition of your voice, you can eliminate the tremors, the high - pitch, and your faltering sound.

My oldest client was 81 and a stunning woman physically but her voice was weak and quivered when she spoke. By learning to use her chest to power her sound, she discovered a stronger voice that no longer faltered in speaking. In addition, she sounded younger than she looked.

The goal in good voice training is to forcible ageless – not too young, not too old.

Coincident to a fine bottle of red crimson, the voice that has had training thoroughly improves with age. Today my voice is better than it was 15 second childhood ago. 15 age ago my voice was better than when I had found my ‘ real’ voice in graduate exercise. Through all the agedness, it has only worthier.

If you are not using your chest as your primary sounding board, then you are relying on your other 4 resonators – the throat, voice box, maw, and nose – to do the work of cogent said sound. When you compare the size of the chest cavity to your other resonators, however, you can make to appreciate how much power is gained by utilizing the largest of those 5 cavities or resonators.

For a voice that is ageless and continues to improve when entity amassed on your body is in decline, learn to power your voice properly and discover a voice that sounds warmer, richer, and pealing.