10 Rational Fears

Rational fears have to be the most difficult to concur. This is mostly because they are things that could actually happen, or things that have happened to someone you know. When trying to deal with rational fears, the best form of defense will be a support group, some therapy and safe guarding yourself as best as you can to avoid situations that will give those fears a higher probability of occurring.

Here are 10 rational fears that most of us have:

Fear of being lonely: Many of us despise being alone. This is when you get into your own head and start thinking dark, uncomfortable thoughts. Solution is to find more ways to be sociable.

Fear of losing a limb: Most of us cannot fathom living without any one of our limbs. The best way to avoid this fear is to find ways to safe-guard yourself from unnecessary and preventable accidents.

Fear of losing: No one likes losing at anything. Unfortunately, every now and again you are going to lose at something. The best way to deal with this is to prepare yourself well for any test and to treat failure as a lesson rather than a proclamation of your status.

Fear of poverty: We all want nice things. The solution is to work hard, smart and keep going until you get what you want, legally.

Fear of contamination and diseases: No one likes being sick. The pain of disease has created a rational fear of contamination and infection in many. The solution is to live as healthily as you can and to avoid contamination as much as possible.

Fear of discrimination: It is no longer just about black or white. People of all walks of life get discriminated against in many different ways. Although you cannot control what someone else does, you can control your reaction to it. If sensitization does not work, simply walk away and try again some place else.

Fear of losing your job: This will mean unemployment, poverty and in the most extreme of cases, homelessness and hopelessness. To safe guard yourself here, work diligently, make yourself indispensable and as a back-up plan, work on a business plan should everything go South, you can be self-employed.

Fear of confrontation: In life, there is going to be conflict. As much as some of us love, many of us would rather avoid confrontation. Be as calm as you possibly can and approach every volatile situation with a level head.

Fear of being ridiculed: No one likes being ridiculed. Try your best not to put yourself in such a situation, but should it happen, brush it off with a light touch and forget about it. Obsessing over it will create animosity and hostility within you.

Fear of pain: Pain of any kind, be it physical or emotional is never really ideal. Unfortunately in life, you are going to experience some pain. The best way to deal with this is to simply learn how to deal with it. Every situation is different.

These are 10 rational fears that many of us face. The list of irrational fears is much longer and stranger.

3 Tips for Worrying Less

Do you think that you worry too much about almost everything that affects your life? Do you feel like your worries are hindering you from living your life to the fullest? In order to be happy, you need to get the right view of life instead of allowing yourself to be trapped in the problems and worries of each day.

Studies have shown that worry extends across every aspect of our lives- over our families, relationships, work, finances, etc. Simply take things one day at a time. Teach yourself how to worry less by practicing a higher level of detachment while keeping yourself calm and relaxed despite the life’s ups and downs. Here are a few tips on how to worry less:

1. Revel in Some Good News

Learn to ignore the bad news and instead revel in some good news, not just around you, but also in your mind. Use daily affirmations to change your life for the better. Once you find yourself worrying, start thinking about the positive things in your life. Then, considering the fact that your mind is vulnerable to wandering around, find something to do so you can keep your attention. Talk to a loved one, watch a good movie, read an interesting book or even play an exciting online game. All these are good ways to avoid worrying too much.

2. Try to Be What You Want To Be

Conquer your doubts by ignoring everything beyond your control. Then, considering that self realization can help you overcome worry, try to build yourself both emotionally and physically. This means that you need to invest in yourself. Find a personal trainer who can help you improve your health or look for someone who can help you become more accountable. Forgive yourself for any previous mistake and improve yourself for future victories, one day at a time.

3. Choose Your Friends Carefully

Your mood is affected by the people you hang out with, whether you are aware of it or not. Research has shown that emotions are infectious. We can easily catch moods from the company we keep or even from strangers around us. The people you hang out with have a huge impact on your feelings and mental well-being. Choose your friends carefully. Determine who to talk to regarding the circumstances that make you nervous. Some people can help you take a positive view of life while others can add to your fears, doubts and worries.

Worrying will not help you to solve your problems. Make a commitment to stop worrying too much today. Each time you focus on these tips, you are instilling a mental habit that will help you overcome the depressing worry cycle.

Eat This Late-Night Snack TONIGHT

Eat This Late-Night Snack TONIGHT To Burn Fat And Fight Stress

Hey, it’s Joel and TONIGHT I’m going to eat one of my favorite night-time, fat-burning snacks… and so should you.

Even better, it’s a FRUIT, and not only does this bad boy crush cravings and boost fat loss, it also contains a host of anti-aging and anti-stress properties as well.

Which fruit? Originating from the tropical island of Barbados, of course I’m referring to the ever-popular grapefruit (you probably didn’t see that one coming ;).

You probably also didn’t know that grapefruits actually contain 26% MORE vitamin C than oranges, with their antioxidant properties promoting healthy skin, hair, nails, and bones. Want to burn fat and look good while doing it? Grab a grapefruit (that’s what I always say anyway).

Not only does vitamin C promote youthfulness, it also helps reduce stress—perfect for pre-bedtime. In fact, one German study discovered that those who regularly consumed Vitamin C sported significantly lower levels of the stress hormone cortisol—a nasty fat-storing hormone that has been directly linked to increased belly fat…

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2016 Fitness Trackers

There are many fitness trackers available in the market right now. A lot of people have finally began to embrace these gadgets and have started using them as a means of keeping fit and staying healthy. Which are some of the popular lifestyle trackers in 2016?

Fitbit Charge HR

Anyone who has even a little bit of information about fitness trackers must have probably heard about or come across the Fitbit Charge HR. One of the most popular lifestyle trackers in 2016, this gadget has iOS, Android and Windows phone compatibility. When fully charged the battery can last up to five days. It also enables Bluetooth 4.0 connectivity. The Fitbit Charge HR is able to automatically detect exercises such as running and cycling. It has an improved pulse tracking ability which gives you an option of setting tougher weekly fitness targets. This tracker also has a screen, an altimeter and a pulse counter to tell you how much calories you’ve burned during your fitness exercises. The app is wonderful and the gadget’s strap makes it a comfortable wrist piece. It comes in a sleek and discreet design, a perfect fit for many people who use trackers to monitor their health. Fitbit Charge HR is definitely one of the most popular fitness trackers in 2016. The gadget retails at about $175.

Microsoft Band 2

This is an excellent combination of a step counter and a great exercising companion. It is compatible with iOS, Android and Windows operating systems. When fully charged, the battery lasts for about two days. With Bluetooth 4.0 connectivity and a better screen than the initial Microsoft Band, this upgraded version is clearly a much superior product. It has eleven sensors including skin temperature, ambient light and UV sensors. It’s ideal for tracking sleep, running, the gym, cycling and many other outdoor fitness activities. It also retails for about $175 on Amazon.

Jawbone UP2

One thing that conspicuously stands out about this fitness tracker is that it’s very light and comfortable. The Jawbone UP2 is compatible with Android and iOS, has a Bluetooth 4.0 connectivity and a long battery life of about 10 days. It does not really do much but if you want to monitor the quality of your sleep and count your steps then it might just as well serve the purpose. This fitness tracking gadget is also very affordable and retails for about $54 on Amazon.

UA Band

This fitness tracker is as a result of a joint venture between HTC and Under Armour (UA). It is very sleek and has great functionality. The tracker’s screen is sensitive to touch while the gadget itself has a waterproofing of 2ATM. It also has Bluetooth connectivity and a battery life of 5 days. The UA Band is slightly expensive but nevertheless a wonderful gadget.

There are still other fitness trackers like Garmin Vivofit 2 and Withings Activite Pop that fitness enthusiast use. The above are some of the most popular lifestyle trackers for 2016. Most people prefer them because of the improved functionality and great design. With constant innovation, others are bound to appear in the market.

How Does a Fitness Tracker Work?

It’s always good to be curious about how things work because then you begin to properly understand the significance of their functions.

A fitness tracker sits perfectly on your wrist, counting the number of steps you make, measuring calorie expenditure and monitoring the quality of your sleep. Yet just how exactly does this gadget collect information and relay it to your smartphone?

To explain it simply, fitness tracking devices measure motion. Most of the current trackers have accelerometers that track movements in all directions. Some also measure orientation using a gyroscope. The data gathered is afterwards converted into activity and steps and then sleep quality and calories. Some assumptions are made on the way to arriving at these information.

The altimeter, as the name suggests, is a feature used for measuring altitude. It is very important in measuring the heights of mountains when you are working out at high altitudes and the number of flights of stairs taken in a day. All these information is gathered and compiled to create a general reading. The accuracy of the data will increase with the number of sensors that your tracker has.

The sensors of the tracking device determine acceleration, duration, frequency, intensity and movement patterns. All this data collected together improves the accuracy of your tracker reading. The sensors will collect information whether you are enjoying evening walks or just dancing to your favorite music.

Other trackers have temperature sensors that check the body temperature alongside bio-impedance sensors that measure the resistance of the skin to small electric currents. Some fitness trackers make use of optical or light sensors to measure pulse by shining light on the skin. The light illuminates capillaries as the sensors take measurements of how fast your blood is flowing and subsequently the rate of your heartbeat. These sensors come in handy when you are working out and want to monitor your heartbeat. Bio-impedance sensors are however more effective in gauging your general health.

When monitoring the quality of your sleep, the trackers use a process known as actigraphy to translate wrist movements into patterns of sleep. It will ideally measure how much you toss and turn in your sleep. To measure the amount of calories burned, a tracker will add heart rate data and amount of perspiration into the algorithm plus the number of steps taken.

Fitness trackers use algorithms that differ slightly to convert raw data into real statistics. Different trackers have different thresholds for collecting information and that’s why some trackers will ignore a small body movement like stretching while others will record it. This has an effect on the accuracy of the final data presented. As you purchase your fitness tracking device, you’ll be asked about your age, weight, height and gender in order to find one that greatly suits you.

The final link in this chain is the smartphone app. Once the data goes through numerous algorithms and then refined appropriately, it is presented in a format that is user-friendly. A lot of fitness tracking applications also come with the capability of adding data manually.

How effective are those fitness trackers?

Health and fitness trackers have become very popular as consumers concerned about health and fitness use them to monitor their work-outs and physical activity.

Smart watch for sport

They consider them as ideal tools for improving their lifestyles by staying fit and keeping healthy. There are different fitness trackers that vary on functionality and even brand. Seeing that these gadgets have become so common, the biggest question then is: how effective are they? Every consumer wants to get value for money and so they’ll be looking to purchase items that can fully serve them.

In looking at how effective fitness trackers really are, it is important to dwell on their functionality and then check whether they meet the buyers’ expectations.

More data capturing

Most smartphone fitness apps do not capture as much data as a fitness tracker can. Some fitness trackers are designed to collect extra data such as the rate of your heartbeat during physical activities or the cadence of a runner and time of contact between foot and ground. The extra functionalities of fitness trackers make them worth the cost because consumers will get value for money. For example, some fitness trackers possess smartphone features like push notifications. These gadgets basically collect data, analyze them and present them in a way that users can make comparisons and evaluate progress. It is difficult to determine the effectiveness of your fitness program without a simple way to gather data.

Motivation

From a psychological point of view, simply wearing a fitness tracker can be a great source of motivation for individuals looking to stay healthy and keep fit. There are those who are very much motivated by data, a key feature of fitness tracking devices. Just by reading their physical activity figures, they can find sufficient drive to meet and exceed their fitness targets. People draw inspiration and find motivation from different quarters. Some people find exercising with friends ideal while others are driven by life goals like looking awesome at a wedding.

Healthcare transformation

This technology has greatly transformed healthcare by making it possible to monitor the progress of patients without necessarily hospitalizing them. Monitoring of important medical aspects of patients like body temperatures, rates of heartbeat, muscle motions as well as other critical data can be effectively done using these gadgets. In sports training, trackers are used to measure sweat rate which could only be done through lab-based systems some few years ago. It is common to see athletes wearing fitness trackers as they go about their daily training routines because of their effectiveness in monitoring physical activity.

These are all key reasons that indicate the effectiveness of fitness tracking devices. They have great functionalities which serve to meet the expectations of consumers, a major requirement for any product in the current business environment. When all is said and done, it still comes down to the ability of an individual to put the collected data into use. The results will not come until you put in some good work. The trackers are supposed to aid you in your work-outs, the real work is done by yourself.

Advantages of self-fitness training over gym membership

There are people who prefer to have gym membership when exercising while there are those who find it much better to train on their own or in the comfort of their homes.

The gym has a variety of training equipment that members can choose from but there are still several advantages of home or self-training over gym membership. Fitness trackers are supposed to help those who train by themselves keep track of their progress and stay focused on their set out goals. What are some of the benefits that one would enjoy when training on his or her own as opposed to having a gym membership?

Save on costs

This goes without saying because gym membership comes with extra costs. The fee that you pay on a monthly or annual basis will carter for the wages of the gym instructor and equipment maintenance as well as being payment for using the gym itself. This is one thing that you don’t have to worry about when you train on your own. Using fitness trackers, you can jog, run or walk on a daily basis while monitoring your progress all on your own. You’ll end up meeting your objectives while still cutting down on unnecessary expenditure.

Ideal for those who hate crowded places

If you are one of those people who feel uncomfortable in crowded places then the gym might not be the most ideal place for you to exercise. Exercising in your own way and in your own space gives you comfort and makes you relax when doing your fitness routines. You can therefore opt for a home gym if you can afford it or engage in the simple exercises like jogging and running that will not cost you much. Having morning runs or taking nature walks will give you peace of mind due to the serene nature of the surroundings.

Move at your set pace

When you exercise on your own, you can determine your own pace and train at your level. Instructors at the gym sometimes tend to hurry things up or give you exercises that are difficult to perform. There is also the issue of playing catch up with those who started before you, a factor which can be the cause of unnecessary pressure. Fitness tracking devices will help you set and maintain fitness goals that are suitable for you.

Flexibility

Gym sessions are scheduled which makes them very rigid. You have to adhere to the set timelines or miss out. With home or self-training, you get to determine your own schedule. You can exercise whenever you feel like without the restrictions brought about by gym membership.

Hygiene

Sharing equipment with so many people is unhygienic especially when they are not cleaned immediately after use. When you train on your own or at home, you use your own training gear and equipment. You therefore don’t get to interact with other people’s sweat or bodily fluids which can sometimes be the cause of several communicable diseases.

You can train on your own and use the fitness trackers to monitor your progress. It has several advantages over regular gym membership as we have seen.

Why is it important to keep fit?

It is very important to keep fit and stay healthy. A lot of people fail to acknowledge the numerous benefits of exercise routines and only begin to do so when health complications arise. Why then is it important to stay fit?

Burning of excess fat

Regular exercises will help you burn excess body fat and keep your body lean. There are many health complications associated with having too much body fat. Heart diseases that are often very fatal are mostly as a result of excess body fat. The fats can clog arteries and overwork the heart which can then result into a lot of health complications. Stroke and heart attack are just some of the health risks that arise as a result of excess body fat.

Great physique

A lot of overweight people struggle with issues of body image yet they are not willing to do anything about it. Sometimes you see very nice clothes and you can't fit into them because of your body size. Fitness exercises will help you develop a great physique by shedding excess fat and gaining a great body. Exercising will help you get rid of cellulite and have a flat tummy. Weightlifting, a part of fitness exercise routines, is ideal for gaining muscles and molding a great body.

Mental strength

Exercising keeps you sharp and alert at all times. It's very ideal for developing your mental strength and increasing your level of awareness. Keeping your body active also improves the functioning of the brain. There is a reason why most athletes are usually happy. Exercising improves clarity of mind and through the release of dopamine, it changes your mood for the better. Maybe the reason why you stay grumpy all the time is due to lack of exercise. Run around the blocks each morning, jog or lift weights and see how much good it does to your mind.

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Building of physical strength

Fitness exercises are ideal for strength building. Regular exercise routines will build body muscles and improve your physical strength. They are also important in strengthening your back for good postures. People generally become less active as they grow older. This can be a very big challenge especially when you have small kids that expect you to play with them. Fitness routines will help you gain the much needed strength and agility to keep up with the youthful exuberance of your children. Exercising also slows down the aging process by tightening your skin and increasing your body's metabolic rate.

These are just some of the benefits of having a robust fitness routine. A lot of people ignore them only to start developing lifestyle diseases later in life. Exercising is very important and some of the consequences of not engaging in fitness routines are catastrophic. How can you drive yourself to exercise and maintain a disciplined fitness schedule? Having fitness goals that actually mean something to you will help you develop a disciplined fitness routine and achieve your desired result. Using fitness trackers, you can monitor your general physical activity and evaluate your progress.

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Benefits of Using Fitness Trackers

fitness app on the screen of mobile phone

There is no doubt whatsoever that inactivity can lead to a lot of health related issues. Fitness trackers monitor your level of activity and display the information on your smartphone. You not only have to stay fit but also track your progress as you go about your fitness regimens to see whether you are on course or you need to push yourself further. Fitness trackers are smart devices that are highly functional and will help you keep healthy while staying true to your fitness goals. What are some of the benefits of having these devices?

Monitoring your progress

This is the most basic function of these devices because they can greatly help you to keep track of your fitness goals. They monitor your general physical activity, heartbeat rate and other factors like quality of sleep. If you like to jog, or even run in order to lose weight, you can check your progress and determine whether your are making gains or lagging behind. The trackers have a smart way of displaying information which is very much beneficial to you. It’s always hard to gauge yourself but with trackers you can self-evaluate quite easily.

Motivation

By knowing how further away you are from realizing your goals, you can be motivated to work even harder to achieve them. Some employers are also using the fitness trackers to motivate staff to keep fit. They set targets and reward those that achieve them. It’s always great to exercise when you have people pushing or competing against you. The device allows you to see how much progress you are making which can be quite encouraging. There are many psychological advantages to this, the most significant being that people are generally motivated to work harder when there is some progress made.

Ability to personalize your exercises

Fitness trackers allow you to set your own goals. They are connected to your smartphones and tablets which means that you can very much personalize their functionality. There are people who hate going to the gym because it makes them uncomfortable. These devices can act as substitutes to gym instructors and help you keep track of your fitness exercises. You can monitor your progress and make the necessary adjustments if need be.

An up to date weight loss tool

Most people join fitness activities primarily to lose weight and fitness trackers use forward technology to help you achieve your weight-loss goals. You can check your heartbeat rate and see whether you are on course by using the monitoring tools that measure your activity levels.

Great fashion pieces

This is not a health benefit but still nonetheless a benefit that comes with fitness trackers. They are sometimes worn as digital watches and can be very ideal pieces of fashion accessories. They come in different sizes, colors and shapes and you can therefore make your pick based on what will compliment your personal style.

Why You Should Start Keeping a Journal

From Richard Franklin to Winston Churchill, many of history’s greatest achievers have kept a journal or diary at some point in their lives.

Now of course, I’m not saying that journaling is what made these great figures what they were. Nor am I saying that journaling alone will be enough to make you ‘great’. But what I am saying is that they can’t all be wrong. And actually, there are a ton of very valuable benefits to journaling that make it worth your consideration. Here are just some of them…

It’s a Record

When you write a journal, it of course means you have a record of everything you’ve done and this in turn is something you can look back over in order to learn important lessons and to put your life in perspective.

It can sometimes be a great feeling looking back and seeing all the exciting things you’ve done. But if that’s not the experience you get from your journal then perhaps it can highlight that something needs to change. Either way, this lets you honestly appraise your life.

And imagine being able to read over this in 20 years – there will be so much detail that you would otherwise have forgotten! This is a way to immortalize yourself and to hold tighter onto those memories.

What’s more, is that it keeps a record for others and means that they can potentially learn from your experiences.

It’s Meditative

A lot of what most of us do on a regular basis will involve using technology, working on things that make us stressed and otherwise being wired and on the go. Writing a journal at the end of the day is an excellent alternative to those activities that is almost meditative in its ability to encourage focus. It’s quiet, it doesn’t involve a glaring screen and it’s a great way to unwind before bed.

It Can be a Powerful Tool

You can also use a journal as a tool. As well as writing about your day, why not also write down what you ate? Or what you dreamed? Or make a note of each day you worked out? You can even just make a note of your mood. This lets you assess your performance in any goal at a glance and also to get some useful contextual data that might help you to find correlations in your routine and the way you feel/act.