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Doctors Reveal the 10 Best Exercises for Diabetics

July 2, 2020 by Power of Positivity

Living with diabetes is a balancing act that many people find exceedingly difficult to manage. Eating a restricted diet and cutting out carbohydrate-laden foods is difficult. However, to effectively manage blood sugar levels, you must control your nutrition and exercise often.

One of the most common problems with Type II diabetes is obesity. More than 90 percent of people with this condition are overweight. To address the illness, you must go to the crux of the matter.

Weight loss can be achieved through exercise and diet. You must get glucose levels under control, or you could end up having a heart attack or a stroke. When your blood sugar levels go above 140 mg/dl, your body experiences nerve and cell damage. It would help if you reduced the risks to your overall health by controlling your illness.

Understanding Prediabetes

Many people are considered prediabetic, which means their blood sugar levels are in danger, but it’s not high enough for an official diagnosis of diabetes. It’s a warning sign from your body that you need to prevent the development of this severe condition.

The ADA, or American Diabetes Association, states that people in a prediabetic state should get at least 150 minutes of exercise each week to reverse this condition. Exercise is the key to staying healthy and reducing blood sugar levels.

Diabetics can benefit from exercise because it promotes weight loss. If you want lasting results, you must stick with a program. If you live a sedentary lifestyle, starting such a program is vital.

However, you must first consult your doctor if you have health problems that vigorous movements could acerbate. If you’re not unsure of how or where to start, here are ten ways to work out and reach your fitness goals.

10 Exercises Perfect for Diabetics

Before you begin an exercise or fitness regime, have a quick chat with your physician.

1. Swimming

Swimming is one of the best exercises around. You can work out every major muscle group, but you don’t have to worry about putting excessive strain on your body. The water makes you feel weightless and relieves the pressure on aching joints.

You can work to lower your blood sugar levels by regularly practicing swimming. Even if you don’t have a pool in your yard, you can find a center that does aquatic activities around your area. Anything you do in the water is fantastic for your overall health.

2. Weightlifting

What was once considered a man’s sport is now openly accepting of females, too. Weightlifting is regarded as a bodyweight exercise that helps you burn calories and strengthen your inner core. You don’t need an elaborate gym to lift weights as there are things you can do from home.

Some machines make lifting weights easy, but you can also use free weights, kettlebells, soup cans, or water jugs if you have nothing else. Since you can do significant damage to your body if you don’t do the workout correctly, you should consult a professional for tips and tricks to ensure you do things correctly.

3. Resistance Bands

Resistance bands are more popular than ever. While they came out in the early 1980s as “Buddy Bands,” they fell by the way when new and better equipment surfaced. However, they have reemerged and are better than before.

The goal of these bands is to strengthen your muscles, but they can also improve your sugar levels. The great thing about these bands is that you can use them in any workout you already do, and a personal trainer can help you incorporate them. Who says you need to do bodyweight exercises to get into shape?

4. Aerobic Dancing

Dancing is a beautiful exercise because you are moving all your muscle groups. All you need to do is turn on some music, and you will see that working out can be fun. Aerobic exercise has come leaps and bounds over the past decade.

Forget boring workouts that challenge you, but you struggle to force yourself to do them. When you use Zumba style, aerobic dancing classes, you will find that losing weight is so much fun, and the pounds melt away. Thankfully, your sugar will get in shape by dropping to the appropriate levels.

5. Walking

Walking is something that everyone must do daily. However, add a pedometer to keep track of how many steps you are walking. The goal is to get around 10,000 steps each day.

How do you measure up? If you don’t have an active life where you get in the required steps, you should gather some friends and start a group. Walking and listening to music as a group becomes more like a hangout than work.

Diabetics have found that they can reverse their high sugar levels with a routine that keeps their body moving. There’s no need to spend money on expensive equipment when you can walk your way to fitness.

6. Yoga

Yoga is an art that helps to calm your mind, body, and soul. It’s a series of moves that focus on breathing and gravity. While you strengthen your body, you’re also teaching yourself core concepts of movement that will help with agility.

Yoga has been used for centuries to help folks find inner peace. It’s often combined with meditation for complete control of the mind and body. There are several beliefs that the body has the power to heal and rejuvenate itself, and many turn to this ancient art form for help.

Diabetics can find relaxation in their minds, and they can also get a gentle workout. Since this type of exercise can be customized to your abilities, you can easily do things on your capability level.

7. Tai Chi

Tai chi is a martial art form that originated in China. Experts tout this exercise can help diabetics and others increase their balance, improve flexibility, and lower stress levels. The Journal of Alternative and Complementary Medicine posted an article about diabetics and this exercise form.

They found that people who do Tai chi two or three times each week can reduce glucose levels and increase their mental well-being. Those who need to improve their balance and flexibility simultaneously will find that this is the way to do it.

Additionally, this martial art form will strengthen muscles and lower glucose levels as the body’s stress melt away.

8. Pilates

Those who utilize the art of Pilates will find they can maintain healthy blood sugar levels. Since many people with Type II diabetes are overweight, these movements can reduce weight, lowering glucose levels.

Having high blood sugar levels in your body can harm you in many ways. It can cause a buildup of inflammation, can damage your kidneys, and cause wrinkles to your body. Sadly, people with diabetes often develop heart disease too.

Since many of these exercises allow you to lie down or even do them in bed, those with limited mobility can do them easily.

9. Team Sports

Do you love team sports? Why not try softball, basketball, tennis, or frisbee? Some people have a challenging time motivating themselves to workout. However, when you involve yourself with recreational sports, you find that the socialization helps you commit.

Having a team that depends on you motivates you to keep going. No matter what recreational sport you become involved with, you will find that you will get an excellent aerobic workout that’s fun and makes you feel like a part of something great.

10. Calisthenics

If you’re short on space, calisthenics allows you to use your body weight to work out, so you don’t need equipment. You can strengthen your muscles while working in every group at home. By combining pushups, squats, lunges, crunches, and pullups to your daily routine, you will see a big difference in your body.

Some people incorporate weights, bands, or other devices to help, but they are unnecessary. Diabetics should do this workout every other day as their muscles will need time to recover. Calisthenics is a type of aerobic exercise that gives results.

Final Thoughts on How Diabetics Can Reach the Ultimate Fitness Goal

Diabetics are required to get ample physical activity. It not only helps to manage their illness, but it can promote their overall health. Before you begin any workout, you should talk with your doctor to see if you meet the safety protocol for doing such a routine.

The last thing you want to do is injure yourself while trying to meet your fitness goals with bodyweight exercises. If an exercise doesn’t help you or you don’t find it appealing, you can try something else. The great thing is that many workouts can help you reach your goal of lowering your blood glucose levels.

Doctors Reveal Why You Should Never Ignore Blood in Stools

July 2, 2020 by Chris Butler

Nobody likes to think about observing their excrement after they’ve used the bathroom. However, being aware of what’s normal and what’s abnormal for you can serve as a valuable warning. You should especially notice when you have blood in your stools.

For some people, the blood may appear as a red tinge in the feces or the toilet. However, it can also be internal blood that makes your stools as dark as tar. You may also experience bright red smears on your bathroom tissue when cleaning yourself.

People are usually sensitive and embarrassed about talking about issues that deal with their colon or bowel movements. The Canadian Society of Intestinal Research states that it’s normal for people to have up to three bowel movements a day. However, some people are okay with three times a week, per the article.

Gastrointestinal Conditions That May Cause Blood in Your Stool

If you notice blood in your stool or on your bathroom tissue, you shouldn’t ignore it. Your body is giving you a warning that you should heed. Here are some common gastrointestinal conditions that may cause you to have blood in your stools.

1. Hemorrhoids

According to an article from the US Library of Medicine, you can experience bleeding from your bowels when your rectum or anal veins become inflamed. Hemorrhoids can be either external or internal. If you have a sedentary job that requires a lot of sitting, you may be a prime candidate for the condition.

People who battle chronic constipation can strain too much while passing stools, affecting veins in the anus and rectum. It’s also common for expectant mothers to have excess pressure on their rectal veins, resulting in hemorrhoids. Blood in your stools from hemorrhoids is usually bright red, and you may notice it in the feces or on the bathroom tissue.

The condition often causes itching and painful swelling that makes sitting or going to the bathroom difficult. Hemorrhoids are often more of a bother than an extreme medical issue. However, abnormal bleeding or severe pain may require medical attention. Some people need surgery to remove painful hemorrhoids.

2. Anal Fissures

If you have bowel problems, the skin around your anal area is delicately thin and sensitive, says an article published by The National Center for Biotechnology Information. For these reasons, anal tears (also called fissures) are common for both children and adults. The article explains that these superficial tears develop around the anus due to chronic constipation or an acute accident.

Anal fissures are among the most common reasons for emergency room visits because of bleeding or blood in your stools. Fortunately, this condition can be treated with medical management. Sometimes, more serious tears may require surgery.

3. Peptic Ulcers

Did you know that ulcers can cause blood in your stools? A study published by the National Library of Medicine states that at least 5 million people in America have been diagnosed with peptic ulcers. An overload of digestive acids can eat away holes in the lining of the stomach or small intestines, resulting in this diagnosis.

Not everyone with peptic ulcers is symptomatic. However, most patients can experience stomach pain, bloating, nausea, or vomiting. Another common symptom is dark, tar-like blood in your stools.

Internal bleeding from peptic ulcers can cause anemia, and it can lead to a life-threatening loss of blood without medical intervention.

4. Diverticulitis

Experts aren’t sure what causes diverticulitis, which is an inflammatory condition of the colon. An article published by the National Institute of Diabetes, Digestive and Kidney Diseases explains this condition as small sacs protruding from weak spots in the colon wall. When these become inflamed, it becomes diverticulitis.

While the article says that most diverticulitis patients are asymptomatic, others experience severe abdominal pain, diarrhea, and constipation. The condition can cause blood to enter the bowels, causing the stool to be dark red in appearance. In these rare instances, patients may require surgery.

5. Gastroenteritis

Have you ever experienced an episode of painful gastroenteritis? It’s what people mistakenly call the “stomach flu.” In an article published by the National Institute of Diabetes and Digestive and Kidney Diseases, experts explain that gastroenteritis is caused by a virus attacking your intestines. Therefore, it technically involves the intestines and not your stomach.

However, it can cause acute symptoms like abdominal pain, nausea, vomiting, and watery stools. Gastroenteritis is caused by norovirus and is a common condition. In fact, according to the report, it affects about 21 million people each year.

Gastroenteritis may also cause acute blood in your stools. If you have flu-like symptoms and notice bloody clumps in your feces, you should immediately get medical attention. The medical staff can rule out other disorders that may be causing your bleeding.

6. Irritable Bowel Syndrome

Have you been diagnosed with irritable bowel syndrome? The International Foundation for Gastrointestinal Disorders defines IBS as occasional abdominal pain associated with diarrhea, constipation, or all three. While the disorder’s cause is still undetermined, the article mentions that some experts believe it could be genetics, infection, or trauma-related.

IBS often causes constipation, which can cause straining and blood in your feces. It’s an alarming symptom that you should report immediately to your healthcare specialist. Everybody is different, so it’s best not to take chances on your health.

7. Ulcerative Colitis

Another condition that may cause blood in your feces is ulcerative colitis. According to an article from Crohn’s & Colitis Foundation, ulcerative colitis is an autoimmune disease that causes your colon to become inflamed. The result of chronic inflammation is small ulcers throughout the lining of your large intestines.

Some of the ulcerative colitis symptoms include abdominal pain, diarrhea, and possibly blood in the stool. When you have open sores (ulcers) in your colon, it’s understandable that they can become irritated and bleed.

8. Colorectal Cancer

Do you have periodic screening for colorectal cancer? The American Cancer Society provides annual statistics for the disease. Current figures from the organization say that at least 104,610 new colon cancer cases were reported this year in the United States. Also, 43,340 new cases of rectal cancer were reported.

The good news from the statistics is that these numbers have dropped since the 1980s because of early screening/detection and lifestyle changes. Many patients report symptoms like a change in bowel habits, abdominal pain, bright red rectal bleeding, and dark brown or black stools.

9. Gastrointestinal Bleeding

The National Institute of Diabetes, Digestion, and Kidney Diseases defines gastrointestinal bleeding as losing blood anywhere in your digestive tract. The article says that it’s a symptom of another disease and isn’t categorized as a disease itself. You can be bleeding from your upper digestive tract (upper GI) or lower part (lower GI), explains the source.

One of the tell-tale symptoms of gastrointestinal bleeding is dark, tarry stools. Patients may also experience abdominal cramps, exhaustion, dizziness, and bright red blood in their vomit. The article also explains the dangers of occult bleeding, or hidden blood in the stools that only a lab test can detect.

10. Polyps

Polyps are small growths usually found in the large intestines and colon. They are of particular concern when you have a colonoscopy screening for colorectal cancer. A study published by the American Gastroenterological Association states that it’s common for small rectal polyps to cause minor bleeding. While the article says that younger patients with no colorectal cancer history usually have benign polyps, they still merit an examination.

Larger polyps are usually of more concern as they carry a more significant chance of being malignant. Routine examinations are essential to keep polyps removed and any further issues under control.

How Often Do You Need a Colorectal Screening?

The American Cancer Society has guidelines for when and how often you should have a colorectal screening. The agency suggests that screening should start at the age of 45 if your risks are of an average level. Normal risks include not having a personal or family history of cancerous polyps or colorectal cancer.

They recommend that you have a stool sample test annually to check for occult bleeding. It would be best if you had a colonoscopy every ten years. If you have a personal or family history of colorectal cancer, the screening guidelines vary according to your case.

However, you mustn’t avoid these tests simply because of the inconvenience, as they have saved many lives. Additionally, severe bleeds from the inside can also be detected on many blood tests, specifically ferritin levels.

Final Thoughts about Blood in Your Stools

While it may be normal for some conditions to cause blood in your stool, it’s important not to ignore it. The bloody feces may be a sign of an underlying issue that can be serious. If you notice any signs of this type of bleeding, consult your primary healthcare provider as soon as possible.

15 Habits That Reveal Someone Is An Overthinker

July 2, 2020 by Power of Positivity

Most people are familiar with “The Thinker,” which is the iconic statue of a man poised in deep concentration. We wonder if he is contemplating a simple task or debating a life-altering decision. Perhaps he is one of the countless examples of an overthinker plagued with worry.

Advanced thinking and reasoning are two of the abilities that separate us from the animal kingdom. You need your thought processes for self-preservation and quality life. When you start to second-guess yourself and rumination takes over your life, it becomes a severe issue.

It’s normal to go on a trip and suddenly wonder if you turned off the stove or locked all the doors. Have you ever gone back to the house to recheck everything and set your mind at ease? You are not alone in doing so.

Fyodor Dostoevsky, the famous Russian novelist, once said that overthinking is like a disease, and he was on the right track. Chronic overthinking is often one of the main symptoms of anxiety and obsessive-compulsive behavior or OCD. Mental health professionals say that these disorders can range from mild to debilitating.

Habits of an Overthinker

Has anyone ever told you that you think too much? While critical reasoning skills can advance your knowledge and teach you new things, too much thinking can paralyze your life. If you are an overthinker, the constant worry can erode your self-confidence.

When you chronically doubt yourself and second-guess every decision you make, it can ruin even the most pleasant experiences. Over time, your rumination can lead to depression and pessimism, which can sour relationships with friends and loved ones. The more you overthink, the less you can relax and enjoy anything.

You needn’t let these negative thought patterns develop into more serious mental conditions. Once you recognize you have a problem, you have taken the first step toward a solution. If you have some of these 15 habits, you may be an overthinker.

1. You Are a Perfectionist

While most people try to do their best at whatever they do, perfectionists want even more. They often put unrealistic expectations on themselves and others. Unfortunately, these people have difficulties getting things done because they demand perfection.

Is this a familiar scenario for you?

If you are a perfectionist, anything you do puts you on edge, and you can never be satisfied with the results. Your unreasonable demands may put a strain on relationships at work or home.

2. You Have Difficulty Prioritizing

Someone wisely observed that if we make everything a priority, then nothing is important. Have you ever been around people who are in a perpetual storm over the smallest things? These drama-mongers are usually so wrapped up in trivial matters that the urgent ones get swept under the rug.

When you are an overthinker, your ability to prioritize tasks and problems is stymied. You may feel so overwhelmed with daily events that you can’t struggle to stay afloat. You may feel like your energy is drained because you often use it all on things that don’t matter.

3. You Often Feel Paranoid

Remember the old wives’ tale that warned if your ears are itching, someone is talking about you? While you probably dismiss this saying as absurd, you may still think people are dissing you behind your back. Paranoia can distort your sense of reality and make you distrustful of everyone around you.

4. You Hold Grudges

Since the Middle Ages, to forgive and forget has been deemed a virtue. While you can’t forget offenses, you do have the power to forgive the offender. Or, maybe you are a person who ruminates over past hurts and holds a grudge as vindication.

For the overthinker, hurtful events from the past play in an ongoing loop in their brain. When you cling to a grudge, every remembrance keeps the wound open and sore. Only when you can focus on forgiveness can you get past the pain and walk into healing.

5. You Spend More Time Thinking Than Doing

Have you ever watched a dog chase his tail? He may try to run faster, but he ends up going in circles, and his efforts are in vain. Such are the efforts of people who are so busy thinking that they don’t get anything accomplished.

If you are a tail-spinner, your feelings of perfectionism and loss of prioritizing add fuel to the fire. Of course, you should plan and make wise decisions. However, you must learn to trust your decisions and act on them, even if you do make mistakes along the way.

6. You Like to Toot Your Own Horn

Overthinkers often get their ego wrapped up in their skewed thought processes. Although the egotist appears abundantly self-confident, it is a ruse meant to hide poor self-esteem. To continue this illusion, these people feel the need to overplay their achievements.

There’s nothing wrong with being proud of a job well done, and you needn’t feel guilty to accept praise from others. However, your achievements should prompt you to do more instead of just revel in what you’ve done in the past. Overthinking success doesn’t guarantee it in the future.

7. You Constantly Analyze What Others Say

Part of being a skilled listener is to think about what the other person is saying to you. It enhances your communication, and there are fewer chances of a misunderstanding. However, you do yourself and others a disservice when you analyze each word with paranoia.

You may be missing a fruitful conversation if you are forever dissecting every sentence, looking for a hidden meaning. When you are overly critical and mistrusting, you often assume that people are badmouthing or making fun of you in their conversation. If this continues, you may stop interacting with others and become isolated.

8. You Are a Pessimist (classic overthinker trait!)

By observing the weather patterns, you realize that every day can’t be gloriously sunny. Likewise, it’s unrealistic to think that every situation in your life will be positive. It takes both sunshine and rain for the earth to flourish, and the same goes for life.

However, this principle doesn’t give us a license to be negative about everything. Instead of learning and growing from past hurts and disappointments, some people become bitter. Have you unknowingly become a pessimist and assume the worst?

9. You Are Impatient With Responses

We live in a world that demands instant gratifications and responses. When you call friends or family, you may expect them to answer by the second ring, or at least call back as soon as they get your voicemail. As soon as you hit the send button on an email, you might want the recipient to read it immediately and send a response.

Such impatience can be a sign of overthinking. Is the reason this person hasn’t called or emailed you right back because you offended them, or they don’t like you? Here is another instance of self-doubt getting in the overthinking mix.

10. You Are Hounded by What If and If Only

We’re all guilty of playing out the what-ifs and if only scenarios. Part of our brains have difficulty letting go of past regrets. Like many people, you may find an unexplainable comfort in re-scripting past conversations and events.

11. You are Stuck In the Past or the Future

Someone once remarked that depression is ruminating over the past, while anxiety is fretting over the future. When you are caught in this unhealthy mix, you are missing out on the present. Your mind is too busy with regrets and unfounded foreboding that you can’t enjoy what is before you now.

12. Mistakes Constantly Replay in Your Mind

When you consider the golden rule conversely, you should treat yourself as well as you treat others. Would a true friend or loved one constantly throw the past up in your face? You may be sabotaging your self-esteem when you refuse to let go of your past failures and mistakes.

13. You Don’t Sleep Well at Night

Aside from medical issues, many people complain that they can’t sleep because their brains won’t let them. Are you frazzled through the night by the constant chatter in your head? Perhaps you are replaying the events of the day with regret, or you are staging tomorrow with pessimism and anxiety.

14. You Dwell on Things You Can’t Control

In the beloved Serenity Prayer, people ask for the peace to accept things they can’t change, and that’s often difficult. Overthinking situations that are beyond your control just drive up your anxiety and frustration levels.

15. You are Afraid to Stop Thinking

Being an overthinker gives you a false sense of responsibility for everything. You may feel that if you don’t figure out every situation and provide input, then nothing will go right. It’s a relief when you realize that nobody has that power, and the world won’t stop revolving if you rest your brain.

Final Thoughts on Being an Overthinker

There is such a concept as too much of a good thing, and thinking is one of them. If you see yourself in these warning signs, it may be time to re-evaluate your thinking habits. Save your brain energy to use in a more positive way.

Trainers Reveal a Dumbbell Workout for Toned Arms and Shoulders

July 2, 2020 by Power of Positivity

Wouldn’t it be nice to have muscles like Van Diesel or Linda Hamilton? Undoubtedly, they put in hours of labor and dedication that is required to get their bodies into shape. While genetics can play a part in your muscular build, you will not get anywhere without hard work and a proper diet. A dumbbell workout can be your ticket to toned arms and shoulders.

It’s easy to be fooled into thinking that you can only develop muscles by going to a gym every day or investing in some expensive equipment and long hours of labor. The truth is that you can do some serious sculpting by using a pair of dumbbells you pick up at your local department store and blocking off 15 minutes.

You will see a big difference in your biceps and triceps by just doing an arm routine a couple of times each week. If you want to tone your arms, have 15 minutes to devote to this simple workout, and have a pair of dumbbells, you can have the muscles you desire.

14 Dumbbell Exercises to Tone Your Arms and Shoulders

Below is a list of the 14 most beneficial arm exercises. Select six of these for your workout, and you will need to do them in reps of 8-12.

When you do three to four sets of the exercises you select, you will see a difference in a short period. Here are your choices.

1. Triceps Kickback

Select the weight of your choice. Stand up straight with your feet spread about 12 inches apart. Your knees should be slightly bent and grab a dumbbell in each hand. Your elbows need to be at a 90-degree angle by your side.

Lift the dumbbells up and down, squeezing your triceps hard each time you straighten your arms. You should feel a burning in your arms if you’re doing this lift correctly.

2. Rear Delt Fly

With your hips spread apart and your knees bent, grab a pair of dumbbells. Your arms should hang downwards with your palms facing outward. Raise your arm out to the sides and up and down, making a “W” letter with your movements.

Each time you move the dumbbell, squeeze the blades of your shoulders tightly together. This is one repetition, and you will need to repeat it for 8-12 more times.

3. Overhead Triceps Extension

Take a weight into each hand and lift it over your head. Your arms must remain straight, and your feet should be spread about 12 inches apart. Your arms should be near your ears as you focus on keeping your hands on the top of the bar.

You want to lower the weight behind you in slow motion, so bend your elbows and straighten them back and forth to do this weightlifting exercise. Lifting up and down 8-12 times is one repetition.

4. Biceps Curl

The bicep curl is the most known of all the lifts. Stand with your feet about 12 inches apart and have a dumbbell in each hand at your sides. Make sure your back is straight, your chest is upright, and your palms are facing forward.

It would be best if you moved the dumbbells up and down without moving your upper arms. Bend your elbows as you curl the weights towards your chest. Lifting up and down is considered one repetition, and you need 8-12 to finish this task.

5. Stoop Lunge with Biceps Curl

You’re going to do the same thing you did for the bicep curl, except that your feet won’t be standing 12 inches apart during the repetitions. You want to bend your knees and slowly lower your body almost to the floor. Do the right knee forward and then the left.

You should do 8-12 repetitions for the right and then for the left to get the toned arms you desire.

6. Plié Squat with Biceps Curl

Stand straight with your feet at about 12 inches apart, while your toes point outwards to a 45-degree angle. Hold one of the weights in each hand. Now, breathe in profoundly, bend your knees, allow your hips to sink a bit, and get your thighs parallel with the flooring.

Lift the weight like you do in the bicep curl and squeeze those muscles for defined shoulders. As you exhale, bring your heels back to where you started while you straighten your arms.

7. Lying Overhead Triceps Extension

Rather than standing, you need to lie on your back for this exercise. Keep your knees bent; your feet should be firmly planted on the floor. Hold one of the weights in each hand while extending your arms over your shoulders.

You must ensure that your palms face each other for this task. Bend at the elbows as you slowly bring the weights down to the floor. Rotate by bringing them from the floor to the temples of your head. Each lift counts as one repetition, and you need 8-12 to complete.

8. Upright Row

Stand up straight with your feet about 12 inches apart. Your arms must be resting in front of you with a weight in each hand. Slowly raise the weight to your chest and then lower it back down to the waist area.

Pay attention to the biceps and squeeze to define shoulders.

9. Weight Floor Press

Lay on the ground and keep your knees bent and feet flat. Your feet should be about 12 inches from your rear. Extend your arms over your shoulders while holding a weight in each hand. Your palms should be facing each other during this lift.

Bend your arms and then release them to your sides, allowing your triceps to touch the floor. Your elbows must remain at a 45-degree angle. Now, reverse your movements and go back to the beginning.

10. Alternating Weight Floor Press

Again, get into the lying position, keeping your knees bent and feet flat on the floor. With a weight in each hand, lift them with both arms up over your head. This lift will help give you defined shoulders.

Make sure your palms are facing each other, slowly bend your left arm, and lower it to your side. Your left elbow should touch the ground. If you’re doing this lift right, your upper arm will be a perfect 45-degrees with your body. Now, reverse the movement and do it again.

11. Triceps Dips

Do you want toned arms? Well, set aside your weights and grab a chair. Your hands should be resting on the weights, and your fingers must be pointed toward your toes.

Slowly lift your butt off the ground by about six inches. Make sure you keep your arms straight and your elbows bent until you touch the ground. Push yourself back up to start again as this is one repetition.

12. Write Your Name

Sometimes the most straightforward exercises have the most significant impact. In this lift, have a weight in each hand and extend your arms out until they’re at chest height in front of you. Now, write your name with the weight in the air.

It sounds easy, but it’s a bit trickier. You will feel the burn with this one. Each letter in your name counts as one repetition.

13. Single-Arm Weight Floor Press

In the lying position, bend your knees and place your feet firmly on the floor. Please pick up a weight with the right arm and lower it until it almost touches the ground. Make sure to keep your form at a 45-degree angle while lifting.

Now, reverse your movements and do the left arm. Lifting up and down on each side counts as one repetition.

14. Plank with Biceps Curl

The bicep curl is the basis for many of these lifts. Now, get into the plank position where you have the weights in your hands resting on the ground. They should be aligned beneath your shoulders.

Your center core and hips must be stable. Next, bring the right weight up to your shoulder and lower it back down, keeping firm control the entire time. Do one of these lifts on the left and then on the right to count as one repetition.

Final Thoughts on How Toned Arms + Defined Shoulders Await You as You Master a Dumbbell Routine

Do you feel the burn? You don’t need to invest a ton of money in a gym membership or spend loads of time to get the defined biceps and triceps you desire. I’ve seen people from all walks of life bulk up by just incorporating a few simple weightlifting moves into their weekly schedule.

Finally, you can tone and define as well as bulk up those arms. Don’t you want to have muscles that make people stop and look a second time?

10 Causes of Groin Pain That Most Men Ignore

July 2, 2020 by Power of Positivity

Several studies show that a large percentage of men in America are struggling with some form of groin pain that impacts their day-to-day life. And there is a plurality of things that can cause this excruciating pain, some of which include muscle strain, bursitis, fractures, and hernias.

Additionally, groin pain can stem from inflammation and other conditions that negatively affect the testicles and scrotum. While this type of pain can affect all men, regardless of age or activity level, it is especially common among athletes.

According to the American College of Sports Medicine, a U.S.-based nonprofit comprised of sports medicine physicians, practitioners, and scientists, groin pain is not uncommon among athletes, especially those who play sports that entail kicking, rapid acceleration or deceleration, and quick directional changes. Some of the activities that can put men at risk of developing groin pain include soccer, baseball, football, and hockey.

Although women can develop groin pain as well, it is far more common among men.

What You Should Know About Groin Pain Among Men

Now that we have a better understanding of how groin-related pain can impact a man’s health and overall quality of life let’s delve deeper into how this excruciating pain starts to develop in the first place. According to most physicians and physical therapists, the most common cause of groin-related pain is a muscle, tendon, or ligament strain, which, coincidentally, occurs quite frequently among professional and amateur male athletes.

To put this into context, a study published by the National Institutes of Health revealed that groin injuries make up 2 to 5 percent of all sports-related injuries. Pain in the groin resulting from a muscle, tendon, or ligament strain can set in immediately or can come on gradually, sometimes over several weeks or months.

Also note that the pain can intensify with continued activity, according to the American Medical Society for Sports Medicine (AMSSM). This organization promotes and integrates science-backed research, education, and practical applications relative to sports medicine and exercise science. For that reason, athletes should forgo playing sports until after they have healed from such an injury.

10 Causes of Groin Pain That Most Men Ignore

All too often, men will ignore signs that point to problems with their groin until they are in a great deal of pain, which can make matters worse. The same is the case for less common causes of groin pain, such as hernias and kidney stones, for example. Pain felt in the groin can also, indirectly or directly, stem from the following:

1. Bursitis

In most cases, bursitis is the result of a repetitive injury, such as those caused by repeatedly throwing a baseball, football, or other objects, which, over time, triggers inflammation. While bursitis usually forms in the shoulder, it can occur in other parts of the body, including the elbows, hips, knees, and heels of the foot. Bursitis that triggers pain in the groin usually occurs when the bursa, the groin side of the hip, becomes inflamed. Generally speaking, individuals with this type of bursitis often complain of pain in their hip; however, this is usually a case of referred pain since the source of the pain is, in reality, coming from the groin. Some of the more common signs of bursitis affecting the groin include

Decreased mobility
Pain that worsens with movement
Excessive swelling or redness

All in all, if you’re experiencing hip pain after playing sports or other engaging in other forms of physical activity, it would be a good idea to be seen by a physician to determine whether or not the pain is related to a problem involving the groin.

2. Hydrocele

Pain in the groin is sometimes a byproduct of inflammation or injury involving the scrotum. Signs of hydrocele include fluid buildup in the thin sheath that surrounds the testicles, which ultimately results in the scrotum becoming swollen and feeling unusually heavy. Initially, hydrocele is usually painless; however, as the swelling continues, severe pain can start to set in.

3. Kidney Stones

Although a painful groin and kidney stones may not seem correlated, the two often go hand-in-hand, according to a study published by Harvard Health Publishing. Kidney stones, which are are hard deposits comprised of minerals and salts that form inside of the kidneys as a result of a poor diet, excess weight, and other factors, can cause lower back pain that is sometimes felt in the groin as well. Along with back pain, additional signs of kidney stones can include the following:

Abdominal or groin pain
Pain radiating from around the ribs
A burning sensation while urinating

4. Avascular Necrosis

You probably never heard the term avascular necrosis. However, it is a medical condition that destroys bone tissue as a result of poor blood circulation and is usually a byproduct of long-term use of steroidal medication or excessive alcohol consumption.

Along with increasing the risk of bone fractures, this condition can also cause pain in the groin, not to mention the thigh, buttocks, and other parts of the body. Avascular necrosis is particularly common among individuals between the ages of 30 and 50.

Although not overly painful initially, the pain associated with avascular necrosis often intensifies and can eventually result in mobility problems if not treated. For this reason, it is best to see a physician as soon as possible if you suspect that you may have developed avascular necrosis.

Here are ten things that can cause cloudy-looking urine.

5. Urinary Tract Infections

While urinary tract infections (UTIs) are more common among women than men, they can cause groin-related pain in men who do develop them, which is an estimated 3 percent of men around the world, according to current data.

When it comes to men’s health, along with groin-related pain, UTIs can cause kidney damage and infertility if not treated. Some of the most common signs of UTIs in men, much like those in women, often include

Dysuria, or painful urination
A frequent need to urinate
A burning sensation while urinating
A slow urine stream

6. Swollen Lymph Nodes

Swollen lymph nodes can be indicative of several problems involving men’s health, such as ear infections, strep throat, and mononucleosis. They can also point to issues involving the groin. Aside from cancer, swollen lymph nodes are a byproduct of an infection caused by bacteria or viruses.

And they can form on various parts of the body, such as the neck, armpits, and the groin. Because swollen lymph nodes are associated with numerous mild to severe health problems, it is best to be seen by a physician if you develop them.

7. Tendinitis

Also commonly referred to as tendonitis, tendinitis is a medical condition characterized by inflamed tendons. In most cases, tendinitis occurs following an injury, which explains why it is so common among professional and amateur athletes.

Groin tendinitis, specifically, occurs when the adductor muscles, the ones in the highest part of the groin, become damaged and inflamed. It is worth noting that tendinitis can also impact the thighs, fingers, elbows, wrists, and other parts of the body.

In some cases, tendinitis will go away on its own within 2 to 4 weeks; however, if the pain persists beyond this point, it would be a good idea to schedule an appointment with a physician.

Learn about tendinitis, tendonitis, and the differences between the two.

8. Testicular Torsion

As the name might suggest, testicular torsion is a condition that causes the testicles to rotate, which leads to the spermatic cord, which supplies blood to the scrotum, becoming twisted. In short, testicular torsion restricts blood flow to the scrotum, which, in turn, causes pain severe and swelling. If left untreated, the condition can cause significant damage to the testicles, which could lead to them having to be surgically removed to prevent further complications.

9. Varicocele

Self-examination is one of the best ways to detect health problems before they can spiral out of control. And this also includes the genital area. A self-examination can quickly reveal to men whether or not they have varicocele. For those unfamiliar with this condition, it is one that causes the veins in the scrotum, which contains the testicles, to become enlarged. According to Johns Hopkins Medicine, an estimated 15 percent of men will develop varicocele, which often triggers mild to severe pain.

10. Scrotal Masses

During a self-examination, it is also a good idea to check for scrotal masses. As the name might suggest, these are abnormal growths that appear on the scrotum. Men who develop this condition may notice a buildup of fluid in their scrotum. It may also become swollen and inflamed. Although scrotal masses seldom cause pain, they can sometimes be cancerous. Therefore, they should not be ignored if they are observed while performing a self-examination.

Final Thoughts on Men Dealing with Groin Pain

In summary, many health problems can contribute to groin pain in men. And in some cases, the pain felt can be a sign of something serious. That said, the best way for men to stay on top of their health is by performing self-exams and scheduling routine health screenings with a licensed physician.

10 Red Flags That Reveal Your Partner’s Telling You a Fib

July 2, 2020 by Power of Positivity

One of the foundations of any relationship is trust and honesty. Unfortunately, many people don’t have an honest partner and are left to decipher if what they are being told is the truth.

If you have a hard time deciding whether or not to believe your partner, then you need a few tips to help you. Here are ten red flags that can reveal that your significant other is telling you a fib.

10 Signs Your Partner is Telling a Fib

Here are ten red flags that reveal a fib.

1. They Won’t Look You in the Eye

The most significant indicator that someone is lying to you is that they won’t look you in the eye. They always say that the eyes are the window to the soul, so you can tell that their soul is not right if they can’t even look at you directly.

Whether it’s a little fib or a big lie, people often avoid eye contact. They will look off to the corner or even look at the ground. If you see them avoiding looking at you head-on, then ask them to look you in the eye and tell you the truth. You might see their house of cards tumble right before you. A liar doesn’t like confrontation.

2. They Sweat as They Fib

For some reason, the body tends to sweat when it’s under duress. Telling a fib is just the type of stress that causes the body to react. Experts believe that cortisol levels rise when someone is facing a fearful situation, and this hormone activates the fight or flight response in the body.

You may see sweat beading upon their forehead, or it may also drop from their hands. Depending on how big the lie, they may drench themselves. It all depends on their level of guilt and how their body reacts to the line they are feeding you. Anyway, if they start sweating when they are telling you a story, then it’s hot, or they are fibbing.

3. They List Character Witnesses

One of the first things that people do when they are caught is that they attempt to get others involved. Your partner may name ten friends that you can call for a witness. These friends probably know nothing about the situation. They are just fillers in the conversation to make their story look more believable.

If you were to ask for the number to one of these friends, then the entire story may change. If your partner tries to lie to you and give you a list of buddies that you can call to verify, then ask for specific information and call their bluff. Watch them sweat when you want telephone numbers and last names. If they eagerly give them to you, then they are probably going to have them cover, or they are not telling a fib after all.

4. They Can’t Sit or Stand Still

If you’ve ever observed a child when they are lying, they are often fidgety. They can’t sit or stand still because they know inside that they are doing wrong. When your partner is telling you a story, you may notice that they have a hard time staying still.

The twitching and moving back and forth is all caused by nervousness and anxiety. They know they are feeding you a line of bull, and the thought of telling you the truth is scary. It could cost your relationship, or you may find that they cheated. They fear what may happen If and when you find out what’s truly going on.

5. They Use Avoidance Techniques

If you ask your partner over and over about something and they refuse to answer, it could be that the truth is too hard for you to handle. Avoidance is an excellent way to tell if someone is lying. They may try to redirect the conversation to other things.

If it’s a text message communication, they could avoid the topic altogether. They may give you a blanket explanation and then never want to talk about it again. If you bring up a question that you feel needs to be discussed, and they shut you down, it’s something that needs to be investigated.

6. The Story Has Holes in It

If you’ve caught your partner before in lies, then it’s likely that you can spot the holes in their story early on. Look for any inconsistencies or things that point to deception. For instance, they may say they were out with a particular friend and then slip another name because they forgot who they told you they were out with that evening.

A fib can have as many holes in it as Swiss cheese, so you must learn to decipher every word they say, especially if they have a long history of being dishonest with you.

7. Their Voice Sounds Strange

When someone is not telling the truth, their heart can race, and the anxiety can make their voice crack or sound different. Have you ever run up a hill and lost your breath? Well, being in a state of angst can make you feel as if you’ve just run in a marathon.

If you notice that your partner is having a hard time getting the story out, their voice is cracking, or they are short of breath, then these are all signs that point to anxiety. It’s time to do some detective work if the conversation makes them this uneasy because they are indeed hiding something.

8. They Turn on the Waterworks

Women tend to use tears more than men, but men are not afraid to cry when they might lose something or someone they love. If your partner overspent on the credit card or cheated on you, then they may turn on the tears to try to get into your good graces.

Men and women alike have learned how to manipulate one another through emotions and body language. Women tend to be able to turn on the tears quicker than most, but they have learned over the years that male counterparts almost always fall for them. If your partner is quick to turn on the waterworks when they are confronted about something, then you might want to tell them to stop the drama because you want the truth.

9. They Have a Panic Attack

You already know that anxiety can play a big part when someone is telling a lie. Lie detector tests measure the breathing and heart rates to determine if someone is dishonest. Thankfully, you can quickly understand without a machine.

Someone who is trying to tell a false story could have a full-blown panic attack. An anxiety attack can have symptoms of the following:

•Impending Doom
•Feeling as if they are going to pass out
•Difficulty breathing
•Choking sensations
•Nausea and vomiting
•Sweating
•Lightheadedness/Dizziness

All these sensations can be signs that they are trying to avoid telling you the truth, or they have fed you one big lie. It’s up to you to decide whether they are telling you the truth or using dramatics to feed you a line.

10. They Volunteer to Take a Lie Detector Test

The lie detector test has always been the hallmark of proving whether a person is lying or telling the truth. If a person feels like they will get caught in a lie, they will often swear on a bible and want to take a lie detector test.

Now, the beauty in this statement is that you can pay and have your partner take this test to prove their innocence or guilt.

The downside to this statement is that your partner knows that you are never going to take the matter this far. They believe that telling you that they are willing to take such a test is enough to prove their honesty.

They have no interest in taking a test to prove that they are telling the truth. Rather, they are using this statement to sway your belief that there’s no way they could be lying if they are willing to go to such extreme measures.

Final Thoughts on How to Use Your Senses to Spot a Fib

Did you know that your senses can make spotting dishonesty easy? First, you can see and observe their behavior. If they are fidgeting or unable to look you in the eye, then their behavior is suspect.

You can use your sense of sound to hear a cracking voice or one that is out of breath. You may also be able to identify inaccuracies in their story.

If something sounds fishy to you, then it probably is a lie. Your sense of touch may be able to pick up on cold, clammy hands and other feelings that are associated with sweating caused by anxiety. If their honesty isn’t in question, then they wouldn’t be having signs of an inward struggle outwards.

Lastly, your sense of smell can come into play. If you smell a rat, then chances are you are being fed a big line of deceit. Both men and women have an intuition that can help them in these situations. If your partner is telling you a fib, then you need to call them out on it.

Don’t accept the garbage they are trying to feed you, especially if this is not the first time. You will find plenty of fish in the sea, and many of them will be more than happy to tell you the truth. Do you want to be with someone dishonest anyway?

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