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Heatmaps Reveal Where People Feel Emotions On The Body

March 24, 2018 by Power of Positivity

What if you could see exactly where you feel certain emotions in your body? Well, now you can! Enter heatmaps. A study performed by scientists in Finland shows how and where we feel emotions within our bodies, which could have implications on the treatment of mood and emotional disorders.

“We often think the emotions are something that happen only in the mind, but there’s also lots of evidence suggesting that they also happen in our bodies,” says lead author Lauri Nummenmaa of the Aalto University School of Science in Finland in an interview by NPR.

The study was published in the Proceedings of the National Academy of the Sciences and consisted of five experiments that included 701 participants. Researchers showed them two silhouettes of bodies on a screen and asked the volunteers to think about one of 14 different emotions, including love, anger, pride, sadness, etc.

Then, they asked the volunteers to paint areas of the body where they felt the emotions on the first silhouette, and on the second silhouette, shade in parts of the body where they felt the emotions become deactivated.

Here are what some of the emotional heatmaps look like:

Contempt

Contempt mostly activated areas of the head, neck, and chest, while the rest of the body remained neutral. We can speculate that since contempt means looking down upon someone or feeling that they’re beneath consideration, this boosts our own ego, which literally can get to our head if left unchecked.

Shame

Shame caused much of the same areas to become activated as contempt, though emotions were felt a bit lower in the abdomen. Interestingly, people’s emotions became deactivated in the lower legs.

Pride

It’s no surprise that people reported feeling pride in their upper body, specifically in their head and chest. Pride is a positive emotion and releases feel-good chemicals throughout the body.

Depression

It’s also not a surprise that people reported decreased activity in the body when depression came to mind. Depression has a numbing effect on the body and looks virtually opposite of love and happiness on heatmaps.

Love

As we said before, love causes the whole body to light up with positive emotions, because it’s such a powerful feeling. People reported the most activity in the head, chest, and lower abdomen (maybe this has to do with “butterflies!”)

Anxiety

We hate to end on a sour note, but anxiety is an important emotion to discuss. According to the heatmaps, anxiety was felt mostly in the chest. This makes sense because our hearts speed up greatly when we sense a threat, whether real or perceived.

For a quick recap, happiness and love increased activity across nearly the whole body, while depression decreased activity, especially in the arms, legs and head. Sadness also had a numbing effect, though not nearly as pronounced as depression. Danger and fear triggered strong reactions in the chest area, which makes sense because the fight-or-flight response speeds up our heartrate in response to a threat.

The authors stated that the results showed consistency across cultures, indicating that the heatmaps represent universal biological responses.

“Our data show bodily sensations associated with different emotions are so specific that, in fact, they could at least in theory contribute significantly to the conscious feeling of the corresponding emotion,” said Nummenmaa.

These results led authors to speculate that how we perceive these emotions within our bodies might have something to do with how experience them, as well.

So, this means that our awareness of our emotions as well as our conscious effort to feel certain emotions plays a role in how we feel them throughout our bodies. With that said, we have the ability to control our emotions to a certain extent.

Here are a few tips on doing just that:

Proceedings of the National Academy of Sciences of the United States of America PNAS, Proceedings of the National Academy of Sciences

– Express your emotions; don’t bottle them up. Hiding your emotions can lead to things like depression, anxiety, anger, and other emotional problems.

– Have an outlet for your emotions, whether that’s journaling, exercising, talking to a friend, etc.

– Remember that emotions come and go. Don’t get so caught up in the moment. Instead, allow yourself to feel them and then let them pass. Remembering that feelings are temporary can help you transmute negative emotions into neutral or positive ones.

– Practice mindfulness to help you get in better touch with your emotions and feel more grounded in your day-to-day life.

https://youtu.be/CU2LlJxEdJ4

Sources:
https://www.npr.org/sections/health-shots/2013/12/30/258313116/mapping-emotions-on-the-body-love-makes-us-warm-all-over
http://www.pnas.org/content/early/2013/12/26/1321664111
http://www.businessinsider.com/body-maps-show-of-emotions-2013-12
http://www.pnas.org/content/111/2/646

(C)Power of Positivity, LLC. All rights reserved

5 Behaviors That Reveal Someone Is Mentally Strong

March 24, 2018 by Kristen Lawrence

Mentally strong people can relate to this quote:

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

Let that sink in for a second. Everything we do or don’t do in life depends on our mental attitude. Sure, other circumstances can get in the way, but more or less, we have control over our lives, and our thoughts become our reality. Being mentally strong isn’t always easy, but anyone can learn how to balance their mind with practice.

Remaining mentally strong in life boils down to changing your attitude and outlook on life. Some of us have been through so many trials and tribulations with no choice but to become stronger. We’ll go over some everyday habits and behaviors of the mentally strong among us.

15 Signs of a Mentally Strong Person

(Note: Before we get into this article, we in no way are trying to understate or discredit the struggles of those with mental illnesses. We know that a mental disorder is challenging to manage, so keep this in mind as you read the article.)

1. They don’t complain much.

Mentally strong people try not to complain about their situation. Instead, they assess the problems and focus on solutions. They know that dwelling on problems will not make their situation any better; in fact, it usually magnifies the issues until they’re blown way out of proportion.

The toughest people know that the only constant in life changes, so they embrace that. Even if the changes are not necessarily positive, they go with the flow and don’t resist what life throws at them.

They change what they can and forget about what they can’t. Complaining about what they can’t change only creates chaos, and they steer clear of that thinking.

2. Mentally strong people take control of their lives.

Mentally strong people don’t blame others for their misfortunes or expect someone else to come and save them. While they might have a support system when things get tough, they don’t just sit around and wait for someone else to fix their life. They take charge and make the necessary changes so that their life feels good from the inside out.

In fact, they don’t procrastinate on what needs to get done for them to find fulfillment in their lives. They take responsibility for themselves and their lives and take action to create the life they desire.

3. They learn to dance in the rain.

Mentally strong people know that life doesn’t come with an instruction manual; they have to write it themselves. With that said, creating a life you love doesn’t come easily. You’ll face many obstacles, but in doing so, you’ll have a deeper appreciation for your life when you overcome them. Mentally strong people take the good with the bad and don’t let life rain on their parade. Where others see a roadblock, they see a detour.

4. They let go of bad habits.

Anything that doesn’t enhance their life must go. Mentally strong people know that creating your best self and ideal life can only happen when you let go of things that no longer serve you. Whether those bad habits are toxic relationships, drugs or alcohol, unhealthy foods, or something else, mentally strong people have learned to distance themselves from these temptations. They might indulge every once in a while, but they get right back on track and follow habits that add value to their lives.

5. Mentally strong people stand their ground.

This means saying “no” when something doesn’t feel right to them. They exert boundaries to maintain the integrity and don’t let others walk all over them. If they can’t fit something into their schedule, they have no problem letting someone know that. They respect themselves and don’t allow others to treat them like a doormat. Mentally strong people also don’t mind standing alone if it means standing up for what they believe in.

6. They embrace changes, whether good or bad.

Being mentally strong means remaining balanced at all times and not shying away from difficult situations. Whether they encounter positive or negative circumstances, a tough person will meet every situation with courage. You will never catch a strong person remaining stagnant in life or waiting for the right moment to take action. They jump headfirst into rough waters, knowing that they have what it takes to survive. This doesn’t mean they make foolish decisions, but they don’t allow fear to paralyze them either.

7. Mentally strong people avoid people-pleasing.

Mentally tough people won’t bend over backward to make someone else happy. They don’t purposely do things to upset people, but they also don’t go out of their way to please others. The mentally strong speak their mind in a discreet manner, knowing it isn’t their responsibility if someone gets upset with the truth. They don’t allow emotions to get in the way of reason; when something needs to get done, you can count on them to follow through.

8. They believe in their abilities.

A mentally strong person doesn’t doubt themselves because they know everything in life occurs due to our thoughts. So, they cultivate positive thoughts about themselves and life in general to manifest a fulfilling reality. Because they have faith in their abilities, they often take jobs that challenge them and never hide from life.

9. Mentally strong people live a healthy lifestyle.

To have a balanced mind, you must have a strong body. Mentally tough people know this and choose their habits accordingly, so they have the energy to meet their goals. Exercise, a healthy diet, quality sleep, and a mindfulness practice like meditation are all part of their daily routine. Studies have proven that exercise helps ward off depression and anxiety and contributes to a positive mood, for example.

They also surround themselves with people who care about their health and motivate them to strive for greatness. Mentally strong individuals always want to improve somehow, so they want to associate with others who have similar goals.

10. They aren’t afraid of failure.

Some people tend to dwell on their mistakes and berate themselves for every little thing they do wrong. However, being a perfectionist usually doesn’t get you anywhere since you overthink every detail. Instead, mentally strong people keep trucking through life even if they fail at times. They see failure as a valuable learning experience and an opportunity for growth. For them, failure is a necessary step on the pathway toward success.

11. They don’t compare themselves to anyone.

Mentally strong people don’t see others as a threat or wish to trample people on the path to success. They only want to become better than the person they were yesterday, using only their progress as a measurement of success. As long as they see personal improvement, they feel satisfied and don’t need to compare themselves to others.

12. Mentally strong people cheer others on as well.

Mentally tough people don’t need to belittle anyone to raise themselves in life. They already have a positive self-image because they have done the necessary work to feel whole. So, they spread that magnetic energy with others and encourage them to reach their individual goals. They know that we only rise by lifting others, anyway, and they want to see everyone become their best selves.

13. They practice gratitude no matter how much they have on their plate.

Even if they have very little in life, mentally strong people always feel grateful for their family, job, home, and life. They realize that the littlest things in life, such as having the ability to walk, see or eat healthy food, shouldn’t be taken for granted. By saying a simple “thank you” to the universe each day, they infuse their minds with positive energy that they carry through the day.

14. They manage their time wisely.

Having mental fortitude means carefully using every second of the day, not wasting time idly or trying to accomplish too much. Mentally tough people follow a schedule and learn to delegate tasks, so they aren’t overwhelmed. They see time as a precious resource and treat every day as an opportunity to reach for the stars.

15. Mentally strong people lean on their support network when needed.

Even though tough people attempt to do most things alone, they know when to ask for help. Everyone has a breaking point, even the most mentally resilient among us. Studies show that having a support network during tough times can help reduce stress and increase mental wellbeing. So, mentally strong people call on their loved ones when they need help managing stress. It doesn’t make them weak, and they’re only human.

Final Thoughts on Mentally Strong People

Becoming mentally strong doesn’t happen overnight; it gradually becomes a natural byproduct of healthy habits and mental control. Mentally strong people set boundaries, have respect for themselves, and don’t expect others to take the reigns in their life. They know that building a life they love is entirely up to them, so they rely only on themselves to create something out of nothing. This might seem overwhelming to some, but to a mentally strong person, it’s an opportunity to test their skills and develop a stronger relationship with themselves.

Marriage Therapists Explain 6 Habits That End Marriages

March 24, 2018 by Power of Positivity

“It is not a lack of love, but a lack of friendship that makes unhappy marriages.” – Friedrich Nietzsche

The end of a marriage can creep up on you. Some people don’t even realize what went wrong until the marriage is already over.

“Love and trust are vital components to the foundation of a solid marriage that endures. But love and trust alone are not enough. When times get tough, and life being what it is, having skills to listen effectively (to yourself and your spouse), manage intense negative emotions well, and communicate in non-blaming or defensive ways, are the tools to navigate life’s tougher challenges,” says relationship expert Adrienne Levy, LMFT.

Relationship experts, and therapists who specialize in helping marriages stay strong, have compiled a list of reasons why marriages end. Recognizing the things that go wrong in a marriage will help everyone in the long run. Being aware of the top reasons that marriages end is the best way to make sure they don’t.

Here Are 6 Things That Can End Marriages

1. There’s no communication about the relationship

Many people think that once you get married, there’s no more need to sit down and talk about your relationship. This is false, and one of the main reasons that marriages end. Being able to sit down and discuss your relationship is vital, especially in marriage.

“… my one piece of advice is to keep communication open. In particular, be willing to validate your partner’s experience, listen, compromise, and attempt to foster empathy with your partner,” says couple’s therapist Dr. Rae Mazzei.

Being married is making a long-term commitment to your partner. You want to make sure that the channels of communication are open. Marriage doesn’t mean that the relationship is always going to work flawlessly. Communicate about your relationship to keep your marriage healthy and happy.

2. You have no relationships outside of the marriage

Having relationships and friendships outside of your relationship is key to keeping your marriage strong and healthy. You need to have a support system that isn’t just your spouse. This means that you have to have friends or strong relationships with your family members. Marriage therapists have pointed out that if your only strong friendship or relationship is your spouse, then your marriage might be in trouble. Having a support network and taking the stress of your partner is vital to a healthy and long-lasting marriage.

3. There are differences in values

When you get married to someone too quickly, you may not know that person inside and out yet. Marriage is supposed to be a time when you learn about the person you’re spending the rest of your life with. Sometimes, you find out that you don’t share the same values and morals.

“Partners should be especially sure that their values match before getting into marriage. Although other differences can be accommodated and tolerated, a difference in values is particularly problematic if the goal is long-lasting love,” says associate professor of psychology Kelly Campbell, Ph.D.

Couples’ therapists explain that having a difference in values can be something big that ends a relationship. The key is to talk those differences out, respect them, and compromise on things in your new life together.

4. Keeping secrets from one another

While there are certain things that we often prefer to keep to ourselves, secret-keeping is a bad habit to have when you’re in a marriage. You don’t have to tell your spouse every thought that comes into your head, but consciously keeping secrets from them can quickly lead down a disastrous road. Marriage therapists don’t recommend keeping secrets from your spouse, no matter how big or small. Honesty is always the best policy and one that will nurture a healthy and long-lasting marriage.

5. Forgetting how important the little things are

After a while, the little things can start to get pushed away when you get married. You have kids, you have a mortgage, you have things that need to get done. Day in and day out, the “big things” start to take precedence over the “little things”. Marriages can end because people forget to compliment their spouse every day or thank them for the little things, like bringing them a cup of tea, or tidying up the living room.

“When people feel recognized as special and appreciated, they’re happier in that relationship and more motivated to make the relationship better and stronger,” says Terri Orbuch, Ph.D., author and professor at Oakland University. Marriage should be built on a foundation. Forgetting all of the little things can make a marriage crumble. It’s important to always make time to nurture parts of the relationship that may be getting neglected.

6. Not knowing how to compromise

Compromise is truly key in marriages. Sometimes, things can’t always go our way. However, if you dig your heels in and refuse to compromise, there can be consequences. Namely, it can start to kill your relationship. Couples’ therapists see partners all the time that have trouble compromising, which can cause rifts in the relationship. Being flexible and having the ability to sacrifice a little bit for your partner is key to a long and happy marriage.

Final thoughts

Marriages end for all kinds of reasons. But, there are ways to turn it back around. Even if there’s something in your union that isn’t working, marriage therapists know that with enough devotion and patience, those problems can be fixed. Being open to learning and changing your behavior in a relationshipwill help you stay in love and keep your marriage long-lasting.

Researchers Reveal 3 Ways Your Relationship Changes Your Weight (And How It Helps You Lose It)

March 24, 2018 by Power of Positivity

Losing weight can be a challenge for all kinds of people. There are hundreds of different diet and exercise tips for people who are trying to get healthy and lose a little extra weight. The problem, though, is that many of us don’t realize that the relationships that we’re in can actually affect our weight loss. On the flip side, though, relationships can also be extremely beneficial for weight loss.

“How we change our eating and exercise habits can affect others in both positive and negative ways. On the positive side, spouses might emulate their partner’s behaviors and join them in counting calories, weighing themselves more often, and eating lower-fat foods,” says Professor Amy Gorin.

There are parts of relationships that can make weight loss difficult, but parts that can make it easier, too. Health experts and researchers have come to a few conclusions as to why this is. Here are the ways that your relationship can actually affect your weight loss.

Here Are 3 Ways Your Relationship Changes Your Weight (And How It Helps You Lose It)

“When one person changes their behavior, the people around them change.” – Prof. Amy Gorin

1. Stress

As we all know, stress can cause so much trouble in our lives. When your relationship isn’t going smoothly, stress is more likely to occur. Stress can cause us to skip our daily exercise routines. It can also cause us to overeat as a way to self-soothe. “This happens, in part, because the body releases chemicals in response to food that might have a direct calming effect,” says Jason Perry Block, MD.

If you’re having trouble with your weight loss, and you find that you’re actually gaining weight back, you might want to keep an eye on how much stress is going on in your relationship. Addressing the stress in your relationship might be just what you need to put your weight loss back on track.

2. Self-esteem

How much self-esteem do you have? If the answer is “not very high,” you might want to take a look at how much your self-esteem has contributed to your difficulty losing weight. Taking a long hard look at your relationship might be in order, as well. If your partner isn’t doing much for your self-esteem, they may be inadvertently causing problems with your weight loss.

Losing weight shouldn’t be based on shame or negative feelings. To lose weight, researchers often emphasize self-love and positivity over negativity. If your relationship is making you feel poorly about yourself, it may be one of the reasons you’re having trouble sticking with your weight loss goals.

3. Support

Are you getting the support you need in a relationship? If the answer is a reluctant “no”, you might notice that losing weight is a little more difficult than you anticipated. According to a study by a group of researchers, having a support system in place when you’re trying to lose weight is extremely important. Without a support system, you may find that your weight loss stagnates, or stops altogether. If you’re not getting the support you need from your partner, this may be why.

Of course, relationships aren’t always the cause of poor weight loss. In fact, relationships can be extremely beneficial for losing weight.

Here are some of the ways relationships affect your weight loss positively:

1. Brain signals to eat less

When you’re in a relationship that’s good, positive and supportive, you may find that you’re overeating or snacking less and less. This is because your brain releases a chemical called oxytocin. According to a group of scientists, “Oxytocin markedly reduced snack consumption, restraining, in particular, the intake of chocolate cookies by 25%.”

This chemical is basically a happy pill for our brains and is often released when we are affectionate and intimate with our partners. An increased level of oxytocin also lowers our drive to snack, which can help you on your weight loss journey.

2. Your health matters more

If you weren’t particularly interested in eating healthy or exercising before you got into a relationship, you may find that those things suddenly seem to matter afterward. Researchers have found that once most people enter a healthy relationship, they care more about their health than they anticipated.

The research states, “For married couples, when one spouse participates in weight loss treatment, the untreated spouse can also experience weight loss.” Caring for your body is one of the quickest ways to put you on a path towards better eating and exercise.

3. Support

On the flip side of having no support in your relationship, healthy relationships often come with heaps of support. If your relationship is healthy and positive, you’ll find that your partner is supportive of your desires to eat better, exercise and generally take care of yourself. A supportive partner can make a world of difference when it comes to keeping the weight off. Researchers have found that weight loss is easier for those who are met with positivity and support for their choices.

Final thoughts

Weight loss is a challenge for anyone, whether they want to lose a few pounds or a significant amount. Relationships are one of the major things that can affect weight loss. However, these effects don’t always have to be negative. Relationships can positively affect our weight loss as well.

References:
https://www.medicalnewstoday.com/articles/320808.php
https://www.webmd.com/diet/features/stress-weight-gain#1
https://www.ncbi.nlm.nih.gov/pubmed/21164501/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781467/
http://onlinelibrary.wiley.com/doi/10.1002/oby.22098/full

25 Quotes to Remember From Zig Ziglar When You’re Feeling Down

March 23, 2018 by Power of Positivity

When I was in my early twenties, I got depressed and for a year or two after the ‘great depression,’ I felt down more often than I normally should. Although it’s okay to feel a little down once in a while, it’s definitely not okay to stay down. Everyone is different and all of us have different ways of dealing with pain, but we all need a pick-me-up every once in a while. Zig Ziglar has plenty of wisdom to share with the world.

Next time you’re feeling down, remember one of these quotes from Zig Ziglar:

1. “Your attitude, not your aptitude, determines your altitude.” – Zig Ziglar

Even if you’re not the best at something, having a good attitude will get you further than you realize.

2. “Be helpful. When you see a person without a smile, give them yours.” – Zig Ziglar

Bringing positivity into the world is one of the best ways to make a change in someone’s life.

3. “You can make positive deposits in your own economy every day by reading and listening to positive, life-changing content, and by associating with encouraging and hope-building people.” – Zig Ziglar

Even when things seem bad, you are the master of your own destiny. Positivity is something that you can create and bring into the world.

4. “If you can dream it, then you can achieve it.” – Zig Ziglar

You’re capable of achieving anything you set your mind to, as long as you think that you can.

5. “Remember that failure is an event, not a person.” – Zig Ziglar

You are not defined by your failures. It’s something that happens to you, not who you are.

6. “When you are tough on yourself, life is going to be infinitely easier on you.” – Zig Ziglar

Don’t go easy on yourself. When you have discipline, you will be able to handle life’s challenges.

7. “Make failure your teacher, not your undertaker.” – Zig Ziglar

You should learn from your failures instead of allowing them to defeat you.

8. “Don’t let someone who gave up on their dreams talk you out of going after yours.” – Zig Ziglar

If you want to achieve something, don’t allow anyone to talk you out of it.

9. “There is little you can learn from doing nothing.” – Zig Ziglar

If you don’t try, you’ll never learn.

10. “Look back in forgiveness, forward in hope, down in compassion, and up with gratitude.” – Zig Ziglar

Forgive those who hurt you, be hopeful of the future, allow compassion in your life, and be grateful to those around you.

11. “We cannot start over, but we can begin now and make a new ending.” – Zig Ziglar

You can’t start over from the beginning, but you can always make a new beginning.

12. “Where you start is not as important as where you finish.” – Zig Ziglar

It doesn’t matter where you are in your journey – it only matters that you finish.

13. “How you see the future is much more important than what happened in your past.” – Zig Ziglar

Your past doesn’t define you. Your future isn’t defined by your past.

14. “If you learn from defeat, you haven’t really lost.” – Zig Ziglar

You never really fail, as long as that failure has taught you something valuable.

15. “You never know when a moment and a few sincere words can have an impact on a life.” – Zig Ziglar

Don’t forget that you can change someone’s life just by offering your sincere, honest words.

16. “If you are not willing to learn, no one can help you. If you are determined to learn no one can stop you.” – Zig Ziglar

With knowledge comes true power. If you have knowledge, no one can hold you back.

17. “Hope is the power that gives a person the confidence to step out and try.” – Zig Ziglar

As long as you have hope, you’ll always be able to muster up the courage to try something new.

18. “Positive thinking will let you do everything better than negative thinking will.” – Zig Ziglar

Negative thoughts will only hinder your progress forward. Positivity is what will propel you towards your goals.

19. “Try to look at your weakness and convert it into your strength.” – Zig Ziglar

Don’t be afraid of your weaknesses because you can always learn and turn them into strengths.

20. “Don’t let mistakes and disappointments of the past control and direct your future.” – Zig Ziglar

Everyone makes mistakes, but it shouldn’t dictate how you live the rest of your life.

21. “Getting up and moving forward is a choice.” – Zig Ziglar

It’s a choice to give up, and it is a choice to keep on trying.

22. “You can start where you are with what you’ve got and go to wherever it is you want to go.” – Zig Ziglar

There is no “perfect time” to start a journey. You just have to start, no matter where you are in life.

23. “We cannot start over, but we can begin now and make a new ending.” – Zig Ziglar

There are never bad ideas or silly mistakes – they’re all experiences you have in life. You don’t have to start over, but you can write a better chapter from where you stand in life.

24. “Don’t count the things you do, do the things that count.” – Zig Ziglar

It doesn’t matter how many things you achieve; it only matters how many of those things matter.

25. “A lot of people have gone further than they thought they could because someone else thought they could.” – Zig Ziglar

Don’t underestimate how much your support means to the people around you.

https://youtu.be/vRnJsClMHU0

Science Explains What Happens to Your Body When You Do Planks Every Day

March 23, 2018 by Power of Positivity

Planks have been called “The Perfect Exercise” to change your mind, attitude, and mood.

Alternative exercises are highly undervalued. It has gotten to the point where some people think they must dole out hundred-plus dollar gym memberships to get fit. That is all nonsense, of course.

There is plenty of value to be found in so-called minimalist exercises. Planks are one variety of exercises that are both old-fashioned and highly effective. This writing focuses on (a) the importance of core strength, (b) why planks are a helpful core exercise, and (c) how to perform the “classic plank.”

Let’s get to it!

Where Is Your “Core”?

First, let’s discuss what comprises your core muscles. The core consists of the abdominal, back, and pelvic muscles are broken down into primary and secondary muscles.

For fitness and science buffs, the primary core muscles are the: pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm.

The secondary core muscles are the gluteus maximus, latissimus dorsi, and trapezius.

Why Is The Core Important?

The core has many vital functions. The core muscles are involved in just about every imaginable thing that you do, including:

– Back support: Lower-back pain affects eighty percent of all Americans at some point in life. Chronic lower back pain can be painful to the point of being debilitating. Core muscles play the primary role in ensuring a healthy back.

– Posture: Strong core muscles are vital to good posture, which “trims your silhouette and projects confidence.” Most importantly, good posture limits the wear and tear that inevitably takes its toll as we age.

– Routine movements: Any movement that involves the manipulation of your torso requires the core muscles to execute. This includes bending, sitting, rotating, and standing.

– Stability and balance: Your core essentially “connects” the upper and lower body parts. As such, good balance and stability require a well-conditioned core.

Regarding core health, it’s neither a good idea to overwork nor underwork these muscles. Overworking or overtraining abdominal muscles increases the risk of long-term injury, while underworking or undertraining the core can leave the area weak, not to mention flabby!

Why “Planking” Is Effective (and Its Benefits)

The plank (which gets its name from a stiff board; you’ll find out why!) is a simple, anytime, anywhere core exercise that can produce some fantastic benefits for the entire body. Yes – the whole body, not just the core muscles.

The classic plank activates the abdomen muscles, biceps, shoulders, buttocks, quadriceps, and shins! Moreover, according to the American Council on Exercise, performing the classic plank regularly reduces the risk of lower and upper back pain.

Some other benefits of planking include:

A metabolism boost: Planks burn more calories than crunches or sit-ups.
Improving core definition: Planking engages all major core muscle groups.
Better posture: Planks help keep your bones and joints in alignment, which encourages good posture.
More flexibility: Planks stretch all the posterior muscle groups – shoulders, shoulder blades, collarbone, hamstrings, foot arches, and toes.
Mood benefits: While this benefit may seem farfetched, consider that planking stretches the muscles most prone to tension (read: stress). Planking stretches your legs, thighs, back, and shoulders, eases tension and stress and helps calm the brain’s fight-or-flight response.

Performing The Classic Plank

Here are a couple of pointers before we list the steps. First, remember to keep the abdominal muscles engaged and keep your back straight. Second, remember to inhale slowly and deeply and exhale stably.

While you can perform a plank without stretching, you should limber up first, mainly if you haven’t worked out.

Alright, let’s do this thing! Here’s how to perform the classic plank:

1. Lie face down on the floor in a “pre-pushup” position.

2. Keeping your upper and lower body straight and rigid, lift yourself using your forearms. (The upper arms and forearms should form a near-perfect 90-degree angle.)

3. Supporting your entire body with your forearms and toes, keep your body as straight as possible from head to toe.

4. Engage your abdominal muscles by sucking your belly towards your spine.

While performing the plank, remember that technique is far more critical than time. It does no good to hold a 30-second plank position if your belly is sagging down toward the floor. If you must, start with a 10-second hold and steadily increase the time as your core becomes stronger!

Final Thoughts on Doing Planks Every Day to Engage and Strengthen Your Entire Body

The plank, while a simple exercise, is far from easy. Do not become discouraged! Give it all you’ve got for as long as you can. And remember that technique comes first! You will achieve the myriad benefits of the plank exercise if you give your full effort and remember the basics!

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Every day is a day to shine. Shine on!

Here are what some of the emotional heatmaps look like:

Contempt

Shame

Pride

Depression

Love

Anxiety

Here are a few tips on doing just that:

Sources: https://www.npr.org/sections/health-shots/2013/12/30/258313116/mapping-emotions-on-the-body-love-makes-us-warm-all-over http://www.pnas.org/content/early/2013/12/26/1321664111 http://www.businessinsider.com/body-maps-show-of-emotions-2013-12 http://www.pnas.org/content/111/2/646

(C)Power of Positivity, LLC. All rights reserved

15 Signs of a Mentally Strong Person

1. They don’t complain much.

2. Mentally strong people take control of their lives.

3. They learn to dance in the rain.

4. They let go of bad habits.

5. Mentally strong people stand their ground.

6. They embrace changes, whether good or bad.

7. Mentally strong people avoid people-pleasing.

8. They believe in their abilities.

9. Mentally strong people live a healthy lifestyle.

10. They aren’t afraid of failure.

11. They don’t compare themselves to anyone.

12. Mentally strong people cheer others on as well.

13. They practice gratitude no matter how much they have on their plate.

14. They manage their time wisely.

15. Mentally strong people lean on their support network when needed.

Final Thoughts on Mentally Strong People

Here Are 6 Things That Can End Marriages

1. There’s no communication about the relationship

2. You have no relationships outside of the marriage

3. There are differences in values

4. Keeping secrets from one another

5. Forgetting how important the little things are

6. Not knowing how to compromise

Here Are 3 Ways Your Relationship Changes Your Weight (And How It Helps You Lose It)

1. Stress

2. Self-esteem

3. Support

Here are some of the ways relationships affect your weight loss positively:

1. Brain signals to eat less

2. Your health matters more

3. Support

References: https://www.medicalnewstoday.com/articles/320808.php https://www.webmd.com/diet/features/stress-weight-gain#1 https://www.ncbi.nlm.nih.gov/pubmed/21164501/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781467/ http://onlinelibrary.wiley.com/doi/10.1002/oby.22098/full

Next time you’re feeling down, remember one of these quotes from Zig Ziglar:

(C)Power of Positivity, LLC. All rights reserved

Where Is Your “Core”?

Why Is The Core Important?

Why “Planking” Is Effective (and Its Benefits)

Some other benefits of planking include:

Performing The Classic Plank

Final Thoughts on Doing Planks Every Day to Engage and Strengthen Your Entire Body

The Community

Our Free Community of Positively Powerful SuperFans

Rise and Shine On! Master Your Day with the Ultimate Positive Morning Guide + Checklist

Stay Connected With

Us

Every day is a day to shine. Shine on!

Sources:
https://www.npr.org/sections/health-shots/2013/12/30/258313116/mapping-emotions-on-the-body-love-makes-us-warm-all-over
http://www.pnas.org/content/early/2013/12/26/1321664111
http://www.businessinsider.com/body-maps-show-of-emotions-2013-12
http://www.pnas.org/content/111/2/646

References:
https://www.medicalnewstoday.com/articles/320808.php
https://www.webmd.com/diet/features/stress-weight-gain#1
https://www.ncbi.nlm.nih.gov/pubmed/21164501/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781467/
http://onlinelibrary.wiley.com/doi/10.1002/oby.22098/full

Rise and Shine On!
Master Your Day with the Ultimate Positive Morning Guide + Checklist