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15 Motivator Quotes to Kick Your Workout into High Gear

June 2, 2020 by Power of Positivity

Everyone needs some motivator quotes to help them kick their work out up a notch. This is normal, and it’s helpful when you are working hard to reach your goals.

Even when you’ve been working hard every day, you’ll have days where you don’t want to work out. You’ll also have days when you don’t want to give your all during your workout. Sometimes, you’ll give up when you begin to feel a little pain during exercise.

Those are all things that you have to avoid and motivational quotes may help. Luckily, everyone goes through it, even if they are the fittest athletes. Even luckier, the athletes, coaches, and exercise experts who have to fight through the desire speak about it.

These motivational quotes will benefit you in a couple of ways. The motivator quotes let you learn how and why the fittest people fight the desire to take it easy.

15 Motivator Quotes to Help Amp Up Your Performance

1. “The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.” – Arnold Schwarzenegger

When you reach the last few reps, it may be tempting to stop right there. As Schwarzenegger stated, however, those are the reps that make your muscles grow. By fighting through the pain, you’ll set yourself apart from those who can’t or won’t.

2. “Discipline is remembering what you want most, not what you want now.” – Billy Blanks

Don’t get into temptation that you are feeling at the moment. Instead, think about what you want long term. If you give in to what you want now, you’ll never get to where you want to be.

Get moving and get your exercise done, even when you don’t want to. By doing so, you’ll get to your goal.

3. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice

Not everyone can find the motivation to work out as often as they should. If you force yourself to exercise even when you don’t want to, you’ll accomplish your goals while others won’t. Set yourself apart and start working on your goals so you can get there before everyone else.

4. “Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.” – Kobe Bryant

When you feel pain during your work out, keep going. As Bryant explained, pain is trying to stop you so that you won’t change. Fight past the pain and you’ll get to where you want to be.

Read the ten life lessons we can take away from Kobe Bryant.

5. “The clock is ticking. Are you becoming the person you want to be?”

Even if you choose to skip your work out, time is still passing by. Instead of letting time pass without any progress, focus on whom you want to become. Use your time wisely, get your work out in, and you’ll see the results that you desire.

6. “You have to push past your perceived limits, push past that point you thought was as far as you can go.” – Drew Brees

When you think you’ve had enough, push on for a little longer. The more pain you feel, the closer you’re getting to your goal. Each time you push harder, you’re getting better and the next time you’ll be able to push ever farther.

7. “Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan

You can want and wish to meet your fitness goals all you want, but you have to work for it. If you don’t exercise you won’t get there, and you’ll continue wanting and wishing. Those wishes won’t get you to your goal, only hard work and dedication will.

8. “Stop talking about tomorrow. You owe it to yourself to do whatever you can to live a better life today.” – Bob Harper

When you keep talking about tomorrow, you tend to put things off until tomorrow. By doing that, you’re putting your goals off.

Don’t do that to yourself. Focus on today and start working towards a better life now. Every time you decide to wait, you are deciding to wait on your dreams.

9. “Every single day if you aren’t doing what you are supposed to, someone else is doing it and it’s going to be his living and not yours.” – Roy Williams

Other people are choosing to work hard each day. So, when you choose to put off your work out, someone else is getting ahead of you.

Eventually, they’ll be living the life you want to live while you’re still just wishing for it. The only way to get ahead and accomplish your fitness goals is to work hard every time.

Here are motivator quotes about success from top college football coaches.

10. “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps

When you want to reach your goals, you have to dream, plan, and reach, as Phelps explains. Hard times and obstacles will occur. Even so, you have to work through them and keep giving it your all.

If you believe in yourself and have confidence, you’ll have an easier time working through the obstacles. Give yourself a pep talk and remind yourself that you are capable of succeeding. Then, keep moving so that you can reach the goal.

11. “I think in life you should work on yourself until the day you die.” – Serena Williams.

Even when you think your body is good enough, don’t skip your regular workouts. You should continue working on yourself, and that includes exercising.

12. “I know that if I set my mind to something, even if people are saying I can’t do it, I will achieve it.” – David Beckham

When you decide you want to work out and accomplish your fitness goals, you’ll find resistance. You’ll likely have people who think you can’t do it, and it may make you doubt yourself. Don’t let it stop you from working hard, though.

If there are people who say you can’t do it, work even harder to prove them wrong. You can accomplish your fitness goals even when others are saying that you can’t.

13. “Unless you puke, faint, or die, keep going.” – Jillian Michaels

It will be tough but can get through it. Don’t let discomfort stop you from giving your all during your workouts. This is the only way to kick your workout into high gear.

14. “People are still grasping for the miracle, and unfortunately, there are no miracles, if you do not exercise for a year, and let your body remain dormant, then you will gain weight.” – Richard Simmons

You can’t wish to get fit and then expect it to happen automatically. You have to change your habits and work hard to get there.

Likewise, you can’t just sit idly and expect to keep a healthy body. Even when you are fit and healthy, you have to work to stay that way. If you allow yourself to spend too much time sitting still, you’ll gain weight, undoing all of your hard work.

15. “I will sacrifice whatever is necessary to be the best.” – J.J. Watt

The best athletes say that they will do anything to reach their goals. This is true for many of them, and it’s true for everyday people, as well. As this motivational quote explains, you have to make sacrifices and do things you don’t want to do for success.

If that means you have to sacrifice your time or energy to work out, make the room in your schedule. Other things you may have to sacrifice are unhealthy eating habits and the comfort of working out without pain.

Final Thoughts on Motivator Quotes to Kick Your Workout into High Gear

When you are working hard to reach your fitness goals, you’ll still have days when you don’t want to. You’ll want to take it easy, skip workouts, or give up when it gets tough. When you fight past this desire, however, you’ll be glad that you did.

The only way to reach your goals is to fight past those urges. If you choose to take it easy now, you’ll regret it later. Instead, use these motivator quotes to get you through the times when you don’t want to do it.

These motivational quotes will help you and allow you to step your workout up. When you realize that even the most active people struggle with these thoughts sometimes, you’ll feel better. Hopefully, their motivator quotes help you realize that it is completely possible to fight past it and reach your goals.

20 Loveable Quotes About Kids Only Parents Will Get

June 1, 2020 by Power of Positivity

If you’re a parent, you’ll be happy to know that there are many loveable quotes about kids, only parents will get. Parenting introduces you to a new world that you can’t understand unless you’re experiencing it.

Once you’ve experienced it, there is no going back. You’ll always understand things that you didn’t before you had children.

From the good moments to the bittersweet ones, these loveable quotes cover it all. The quotes are for every parent, and you’ll find many that you can relate to.

20 Loveable Quotes About Kids and Parenting

1. “Ever since my children were born, the moment I looked at them I was crazy about them. Once I held them, I was hooked. I am addicted to my children, sir. I love them with all my heart and the idea of someone telling me I can’t be with them, I can’t see them every day. Well, it’s like someone saying I can’t have air.” – Robin Williams

Having children changes things for the parent immediately. The minute the child is born, the parent’s heart opens to them, and their entire life becomes about the child. Being away from them can be painful and debilitating, as they become your whole world.

2. “The best way to keep children home is to make the home atmosphere pleasant – and let the air out of the tires.” – Dorothy Parker

If you have older children, you may feel as if they never want to be at home. One way to remedy this issue is by making the home a place that they want to be. If that doesn’t work, which oftentimes it doesn’t, you could resort to flat tires on the car.

3. “Never have more children than you have car windows.” – Erma Bombeck

If each child has a window in the car, life will be so much easier. There will be fewer complaints about being squished, hot, or not being able to see.

4. “I love when my kids tell me they’re bored. As if the lady standing in front of a full sink of dirty dishes is where you go to get ideas about how to have a good time.” – Unknown

With all of the toys in the house, kids still manage to get bored. When they do, they inevitably come to the parent for ideas about what they should do. If you’re a parent and have experienced this, you understand the irony in them coming to you.

5. “Before I had my child, I thought I knew all the boundaries of myself, that I understood the limits of my heart. It’s extraordinary to have all those limits thrown out, to realize your love is inexhaustible.” – Uma Thurman

The love a parent has for their child is incomprehensible to those who don’t have children of their own. Parents understand this because before they had children, they also thought there were limitations to how much they could love.

6. “If I could give my child three things, it would be the confidence to always know their self-worth, the strength to follow their dreams, and the ability to know how truly, deeply loved they are.” – Unknown

Every child needs to know how great they are and how much they are loved. As a parent, these are the most important things you can teach a child.

7. “There is no sound more annoying than the chatter of a child, and none more sad than the silence they leave when they are gone.” – Mark Lawrence

Every parent has had moments where they wish their child would just be quiet. Then, when their child isn’t around to make the noise, they miss them. It’s a battle all parents face throughout their parenting journey.

8. “Before I had kids, I always found it funny how people would talk about their children like they were the cutest things on the planet and how every little thing they did was endlessly fascinating. Now that I’ve had kids, I can say with certainty that, my children really are the cutest things on this planet and every little thing they do is endlessly fascinating” – Jennifer Miller

Before becoming a parent, the things that parents say about their kids may seem annoying or silly. After you become a parent, however, you suddenly understand. Then, you’ll find yourself saying those same things that you thought were so funny.

9. “My feeling of responsibility for the safety and well-being of my children is so strong, that should an asteroid threaten to wipe out all life on earth, I would still hold myself responsible for their fate.”
– Boghos L. Artinian

No matter what the situation is, a parent will feel responsible if their child gets hurt. They’ll do anything they can to protect them, even if it is impossible.

10. “You don’t know what unconditional love is. You may say you do, but if you don’t have a child, you don’t know what that is. But when you experience it, it is the most fulfilling ever.” – Regina King

Unless you’re a parent, you can’t understand unconditional love. It is something that is only found in a parent’s love for their child. When you have children, you’ll fully understand and realize that it is more amazing than anything you could have imagined.

11. “Play is often talked about as if it were a relief from serious learning. But for children, play is serious learning. Play is really the work of childhood.” – Mr. Fred Rogers

When a child is playing, they are learning and developing, according to Mr. Rogers. It may not look like much, but each time a child plays, they make more connections in their brains. Play is important for children, and it’s something that they should have a chance to do every day.

12. “When my kids become wild and unruly, I use a nice safe playpen. When they’re finished, I climb out.” – Erma Bombeck

Sometimes the only thing to do is let things play out and hide until they do. Every parent feels this way occasionally, and while they may not truly climb in the playpen, it likely crosses their mind.

13. “What it’s like to be a parent: It’s one of the hardest things you’ll ever do, but in exchange, it teaches you the meaning of unconditional love.” -Nicholas Sparks

Parenting is far from easy. With all of the ups and downs and changes along the way, it’s hard to keep up and not feel overwhelmed. It’s entirely worth it, however, as Sparks explains that it teaches you a love you would have never known otherwise.

14. “Raising kids is part joy and part guerilla warfare.” – Ed Asner

As much joy as kids bring to their parents, it’s still so hard to raise them. You may feel like you’re at war some days. Luckily, there is a nice balance of joy and hard times.

15. “A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten, and the future worth living for.” – Unknown

Even with all the hard changes that come along when a baby is born, it is still worth every bit of it. Your kids will make you want to do better to create a better future for them.

16. “You can learn many things from children. How much patience you have, for instance.” – Franklin P. Adams

There are many other things you can learn from kids, of course, but patience is a big one. It takes so much patience to raise a child, and they’ll push you to your limits nearly every day.

17. “Making the decision to have a child – it is momentous. It is to decide forever to have your heart go walking outside your body.” – Elizabeth Stone

Your love for your child is incomparable to anything else. Nothing else will ever make you feel like a part of your heart is removed from your body.

18. “I love kids, but they are a hard audience.” – Robin Williams

As parents know (and Robin Williams points out), kids can be tough to impress or entertain. They require a whole new level of entertainment.

19. “One of the most important gifts a parent can give a child is the gift of accepting that child’s uniqueness.” – Mr. Rogers

Parents know the unique and great things about their children. As a child grows, they may view their uniqueness as something negative.

As Rogers states, parents should work to help their children accept what makes them unique. This way, the child loves it just as much as the parents do and can have confidence.

20. “Before I got married, I had six theories about bringing up children, and now I have six children and no theories.” – John Wilmot

Your expectations of parenthood are so much different before you become a parent. Afterward, you look back and realize how far off your theories were.

Final Thoughts on These Loveable Quotes About Kids– Only Parents Will Get Them

Having kids is such a blessing in life, as these loveable quotes about kids explain. It can be incredibly difficult, as well. Luckily, there is a balance of joy and struggle when you are parenting.

As most parents know, there are many things that only parents understand. These loveable quotes make it even more apparent that parenthood is unique.

16 Ways Guided Meditation Helps You to Be Happy

June 1, 2020 by Power of Positivity

Guided meditation has become increasingly popular due to its instant benefits in our lives.

You’ve probably heard about meditation from a friend or somewhere on the wide web, but you’ve been too swamped to find out more.

Well, here’s the brief gist:

Meditation is a simple activity of sitting or standing still and concentrating on your breath. It helps you avoid stress and boost your happiness. Many practitioners admit to using meditation to improve their overall quality of life.

In guided meditation, an instructor assists you step-by-step as you connect into your soul and reach the meditative state. It’s an optimal method for those who are new to meditating to get the hang of it. You’ll find countless smartphone apps, YouTube videos, and social media groups to help you get started.

Here are 16 science-backed ways guided meditation helps you become happier:

1 – Decreases stress and anxiety

Stress reduction perhaps the most important benefit of meditation. Stress happens when we become overwhelmed with the rigors of everyday life. There’s just so much to do with so little time.

Many times, these concerns are works of imagination, but we send stress hormones to our body. Such habits repeated over time lead to intense anxiety and chronic stress.

Here’s how meditation helps you get rid of stress.

Guided meditation gives you mental space and clarity to organize your mind. What’s more, studies show that meditation helps to reduce cortisol(stress hormones) levels. And increase happiness hormones in the body.

2 – Fights depression

Depression is an insidious sickness that slowly robs you of your happiness and vitality. Depression not only affects your happiness and general well-being, but it also affects your mind and your decision making.

When you sit down to meditate, you connect deeply with yourself. And let go of stress and depression.

Furthermore, this study shows how meditation can help you get rid of negative ruminations—giving you an inner glow of happiness and fulfillment.

3 – Greater empathy and kindness

One easy way to become happier is by simply sharing with others. A little kindness you show goes a long way.

So go ahead and try complimenting your coworker’s dress, donating to charity, or listening to your partner when he or she tells you about their day.

Learn how schools in Denmark now include empathy training in the classroom.

4 – Stay in the present

Meditation makes you more present, calmer, and feel more connected to the world.

Studies show that certain kinds of guided meditation help you develop gratitude, understanding, and empathy for everyone.

Your attitude of gratitude will attract happiness to you.

5 – Develop more self-awareness

Research shows that when you see yourself clearly – you become more confident.

Have you ever been at a gathering with someone who always seems relaxed, calm, and collected as a coconut? He quickly connects with everyone. He never fazed by uncomfortable situations.

Don’t you sometimes wish you can be as fresh and calm as these people?

Yes, you can

The simple answer – you need to increase your self-awareness.

Guided meditation helps you remain fixed in the present moment. Brain-imaging research shows that meditation can help rid you of social anxiety. And make you more confident. You become a better communicator and build happier relationships.

6 – Improves your relationships

A secret that many of the most successful people know is developing quality relationships.

That’s right! Emphasis on quality.

“The quality of your life depends on the quality of your relationship.”

Quality relationships could be the difference between a failed company and a successful one, a painful divorce, and a successful marriage.

Maintaining our happiness also means developing and maintaining quality relationships.

Guided meditations help us foster more quality relationships by giving us the means to monitor our thoughts.

By doing this, we have a clear picture of how we see ourselves and how others see us.

7 – Improves your creativity

What would you give to unleash creative energy like Leonardo da Vinci?

What would your work look like if you could summon your inner creativity? Would your home life look different if you could become more spontaneous?

Creativity has long been with enhanced performance at work and general happiness. Creativity promotes out-of-the-box style thinking to help you solve problems and overcome challenging situations.

In this study, scientists found the often-overlooked influence of meditation on creativity and improved cognitive function.

The results?

We’ll give you the breakdown.

They found out that while guided meditation helps to enhance our emotional cognition, we also benefit improved mood and high levels of creativity. This, in turn, helps us to boost our performance and we remain happy while doing our work.

8 – Sharpen your memory

Well, you might ask – how does a cutting-edge memory help you be happy?

Let me explain.

Imagine if you could remember peoples’ names on the spot, or remember a minute detail about them. Imagine what that would do for your relationships. Perhaps you’d seamlessly build quality relationships. Maybe you communicate effectively with your workers or connect deeply with your husband.

Still not convinced?

Studies suggest that guided meditation can sharpen your memory and attention.

9 – Enhances deeper sleep

Studies show that sleep deprivation impairs attention and working memory, but it also affects other functions, such as long-term memory and decision-making.

On the other hand, quality sleep has long linked to improved performance.

Meditation can relax you and help to promote deeper sleep. In turn, you wake up in a glorious mood and high energy – ready to seize the day.

10 – Improves decision making and problem-solving

It’s no surprise that meditation practice is becoming more popular among top executives managing billion-dollar companies.

Indeed, many leaders attribute guided meditation as a way to build strong leadership skills.

And for a good reason too.

Studies show that people who meditate regularly assess different parts of their brains to make significant decisions.

You know how you sometimes get that gut feeling – the sudden burst of inspiration to a task that had been challenging. Many meditation specialists claim to experience intuitive guidance in their work.

11 – Mental clarity

We have all experienced fogginess and an inability to make decisions.

Frustrating, isn’t it?

When we sit down to meditate, we train our focus and concentration. Since the central practice of meditation is to anchor our attention on our breaths, it is no surprise that the same quality of awareness sips into other areas of our lives.

And on top of that, meditation improves our focus and allows clear thinking.

Multiple studies show higher performance with individuals that meditate as opposed to those who do not when carrying are varying cognitive tasks.

12 – Increases mental toughness and resilience

Having mental toughness and resilience means you can weather the storms in any situation. You can bear almost anything life throws at you.

Imagine if you could take on the toughest tasks like a navy SEAL. Will you get more work done?

Fortunately, you already know-how. Now here’s the exciting part.

Studies suggest that top athletes, politicians, and top CEOs practice meditation to develop resistance to stress and power through any stumbling blocks in their way.

13 – Boosts immunity

Ever notice how sluggish you feel after an exhausting day at work? That’s stress.

Do you know that a 10-minute meditation can help rid you of stress while boosting your immune system to fight diseases?

That’s right!

A UCLA study shows that HIV patients who practiced mindfulness were able to slow down the spread of the virus in their bodies.

Guided meditation also helps your body produce more disease-fighting immune cells that protect your body.

14 – Preserves the aging brain

The key to happiness is a healthier mind and body. Along with improving attention and clarity, meditation helps strengthen more neural connections in your brain.

There are positive results that long-term meditation practice helps to keep your mind sharp and clear. It also prevents age-related memory loss and dementia by strengthening your brain health.

15 – Helps you lose weight and achieve your body goals

Do you regularly try to lose weight, but you find that either:

You can’t maintain the healthy eating habit.
You’re unable to get yourself to go to the gym.
You can resist binge-eating unhealthy snacks.
You think – what’s the use?

Meditation helps you control your impulsive actions, and more so helps you stay on course to reaching your weight loss goals.

Furthermore, one reason that may contribute to is stress eating. By meditating regularly, you reduce the stress and anxiety surrounding unhealthy food and reach your health goals.

16 -Destroys addictive habits

We all struggle with our addictions, whether we enjoy more caffeine than we should or a bag of salty chips in the evening.

Here is why we all have cravings. These addictions produce “feel-good hormones,” which make us happy and satisfy our cravings in the short-term.

Succumbing to our addictions leaves us devastated and powerless in the long run.

There is continuous evidence that meditation helps us control our cravings. Whether you are looking to quit smoking or you are trying to stop overeating, this study shows that guided meditation played an essential role in helping recent dieters stick to their healthy eating plan.

More than that, meditation let’s rewire the pleasure centers of our brains.

Final thoughts on guided meditation and increasing your happiness.

Meditation is an age-old practice that powerful CEOs, top martial artists, famous Hollywood actors, influential bloggers, bestselling authors, well-known media personalities, high military ranks, revered artists, and gold medal Olympic athletes all employ to live happier lives.

But the truth is…

Anyone can use guided meditation to boost their happiness. Best of all, it is free, and you can carry it anywhere you go.

Doctors Explain How Prebiotics and Probiotics Work Together for Gut Health

June 1, 2020 by Power of Positivity

Did you know that prebiotics and probiotics can completely transform your health? Both are vital for your immunity, and they occur naturally in many of the foods you eat. Probiotics seem to be the one getting all the attention in the health industry, but prebiotic supplementation is just as necessary.

Justifiably, there’s a lot of confusion about prebiotics and probiotics. Could taking one be better than taking the other, and are the two related?

Understanding the Basics of Prebiotics and Probiotics

Have you ever heard the term oligosaccharides? It’s a type of indigestible fiber that is found in prebiotics. Within the walls of your gut is healthy bacteria, and this fiber is like a fertilizer that makes them grow.

Because the fibers found in prebiotics are not able to be digested, they can effortlessly move through your digestive system. The action takes place in the large intestines, as this is where the bacteria live. Once they are absorbed, they can go to work feeding the bacterium.

You can find prebiotics in nature by consuming fruits and vegetables as well as soybeans and garlic. Foods high in prebiotics include asparagus, bananas, and oats.

On the flipside, probiotics have healthy strains of living bacteria. The bacteria found in these foods are remarkably like the good bacteria that thrive within your body. They help to increase the amounts of healthy bacteria already present in the gut.

Many people have chosen to take probiotic supplements, but you can get a sufficient amount by eating foods like kimchi or yogurt. Having a diet rich in sauerkraut, miso, kefir, and buttermilk can increase the amounts of probiotics you ingest.

Health Advantages of Prebiotics

The benefits of prebiotics are extensive, and they are widely used in holistic health plans across the globe. While some may think it’s more of an Eastern remedy, it has become universally acceptable in Western medicine.

Remarkably, prebiotics is useful for your mental health needs. It’s possible they can help you return to a regular sleep schedule following an exceptionally traumatic experience. Additionally, they help with anxiety by reducing the level of the most common stress hormone, cortisol.

If you’re on the fence of whether you should use prebiotics, then here are some valuable benefits to adding these to your current health plan. Prebiotics can:

Lower the risks of developing colon cancers
Allow calcium to be better absorbed by the body.
Raise the PH levels to create a healthy gut
Help with vaginal mycosis.
Ease or eradicate peptic ulcers>
Fights harmful bacteria like E. Coli and Salmonella

Health Advantages of Probiotics

Probiotics and prebiotics are vastly different, yet both have advantages. When you consume food or a supplement with probiotics, you are helping your body to digest and absorb the nutrient you consume. In return, your immune system becomes robust due to the workings of this beneficial bacteria. Probiotics can:

Resist H. Pylori infection
Reduces inflammation in the body
Reduces blood pressure levels to normalize it
Heals eczema and other problematic skin conditions
Reduces food allergies

The Blended Superpower of Prebiotics and Probiotics

The health benefits of prebiotics and probiotics are undeniable. The primary purpose of these substances is to maintain a healthy gut that has a balanced microbiome. The connection between your gut and how you feel is coming to the forefront.

When it comes to mental health, doctors always want to prescribe antidepressant medications when someone is feeling blue or has bouts of anxiety. However, these medications don’t work for everyone. Studies show that antidepressants only work for a handful of people.

Consequently, when people go on the keto diet or other such eating plans, many notice that they have mental clarity. The old saying is that you are what you eat, and when your diet is full of junk foods, your health suffers. However, when you’re getting the prebiotics and probiotics you need from fruits and vegetables, you suddenly start to feel better.

The health benefits of prebiotics and probiotics are robust. However, taking one without the other will only give you a portion of the healthy bacteria you need. If you are eating the right amounts of fruits and vegetables, you won’t need to take any additional supplements.

However, most Americans don’t get nearly the required amounts because they live on fast food and processed junk.

Combining Prebiotics and Probiotics

Combining healthy bacteria to your gut and “feeding” the healthy bacteria to make it multiply is potent! Here are five advantages to combining prebiotics and probiotics to your wellness journey.

• Better Digestion

By combining both substances into your diet, you can thwart issues like IBS, chronic constipation, and diarrhea. Additionally, the leaking gut syndrome can be a thing of the past. Did you know those gut problems are one of the leading causes of irritable bowel syndrome?

• Remedy Obesity

For decades, the medical community has looked for a cure for obesity. Invasive surgeries have been the closest they’ve come to eradicating the problem. However, new evidence shows that have an imbalanced microbiome in the gut can cause obesity.

The beautiful thing is that when you start on a regimen of probiotics and prebiotics, you can lower your body mass index quickly.

• Mend Ulcerative Colitis

Chronic bowel disease is a miserable condition, especially ulcerative colitis. There are painful ulcers that develop in the gut that can make life unpleasant. Thankfully, you can combat this terrible condition by the simple addition of probiotics and prebiotics.

These products have helped patients with inflammation caused by irritable bowel conditions.

• Encourage Beneficial Cholesterol Levels

Your LDL and HDL cholesterol levels are an essential part of your health. If your lousy cholesterol becomes too high, then you can have a heart attack or stroke. While the first remedy of choice is medications to treat high cholesterol levels, adding probiotics and prebiotics is a better option.

They are safer than medications and don’t have the horrific side effects of statin drugs.

• Improve Your Immune System

Alarmingly, more than 90 percent of all illness and disease within the body can be traced back to poor gut health. When your microbiome is off-kilter, then your entire body pays the price. However, when you consume probiotics and prebiotics, you will boost your immune system to fight off these foreign invaders.

Additionally, the healthier the bacteria you have in your gut, the better your health. When you use one, you’re only giving yourself half of the benefits. However, using both has a superior immune-boosting effect.

When you take these substances, it changes the manifestation of cytokines. What are cytokines? Well, think of them as little messenger molecules in your body. These molecules help your cells to communicate better.

When infection or an inflammatory condition is present, it helps to tell the immune system to respond faster to eradicate the illness quicker.

Scientists reveal what happens to your body when you stop eating red meat.

Symbiotic Foods

While you may want to reach for a supplement, some foods have both probiotics and prebiotics in them. These foods are called symbiotic. Did you know that you can make foods symbiotic by eating the right combinations of things? Here is a list of combinations for ultimate gut health.

•Yogurt with Fruit Topping

You need to find a sugar free yogurt that has both live and active cultures in it. Yogurt has high levels of calcium and protein. Try adding things like chia seeds, mango, bananas, or flax seeds to the top. It becomes a tasty symbiotic treat.

•Kombucha and Chia Seeds

Fermented tea (kombucha) has become all the rage, and you can find it in nearly every health store and supermarket across the country. This tea is packed with probiotics. Chia seeds, on the other hand, are an excellent source of natural prebiotics.

If you mix the two of them, you can take a tremendous symbiotic beverage with you on the go.

•Miso Soup with Veggies

One of the few fermented soups out there is miso. It’s a symbiotic food when you add fresh vegetables to it. Nothing could taste better than some onions or leaks and maybe even an artichoke. Since it has millions of microorganisms in it, it complements the ones already living in your gut.

•Oatmeal and Fruit or Flax Seeds

You’ve probably heard that oatmeal is heart-healthy. Well, what you probably don’t know is this food is loaded with prebiotics.

To add probiotics to the mix, add some soy milk and fresh fruit or flax seeds. Oatmeal is the perfect breakfast food, but you can enjoy it as a treat at any time.

Final Thoughts on Supplementing with Prebiotics and Probiotics

There’s always a debate about taking supplements versus getting them in nature. While getting them in your foods is still best, make sure you’re consuming nutritious foods. Adding a supplement to your diet doesn’t give you a ticket to eat junk food and yet have gut health.

One downside of using probiotic supplements is that live bacteria can die when exposed to heat. As they age, live bacteria can also perish. Thankfully, prebiotics doesn’t require the upkeep that probiotics do. However, having a diet full of these foods is always the best option. It’s inexpensive, and you don’t have to worry about storage, temperature, and age issues.

10 Ways Social Distancing Might Impact Your Company Culture

May 31, 2020 by Power of Positivity

Socialization has always been a critical element in corporate culture. On your job, you probably enjoy chatting with your coworkers over a cup of coffee in the break room. Sharing a tidbit of gossip at the water fountain at work is also a classic example of employee camaraderie–and often part of company culture.

It’s Impossible to Have a Germ-Free Environment

Unless you work from home, it’s nearly impossible not to rub elbows with others a couple of times a day. However, proximity can spread germs and viruses exponentially, and therefore company culture must change. If one of your coworkers has the flu, he could easily share it with you and others by coughing, sneezing, or leaving germs on shared surfaces, like doorknobs and phones.

You already know how to keep your germs to yourself when you are ill. Actions such as washing your hands, covering your mouth when coughing or sneezing, and keeping your distance from others are common sense. The best advice is to stay at home if you are down with something contagious.

Did you know that when you sneeze, you can expel as many as 40,000 microscopic particles up to 100 meters per second, and a cough can propel up to 3,000 droplets? If you also spray particles in the air when you talk, it is bound to reach those around you.

If you expel tiny particles up to 100 meters in a second, it would be the equivalent of one and a half football fields. In our Western culture, we tend to keep a personal space of about 2-3 feet from others. Even if we sneeze or cough inside our elbow or a tissue, others on your job could still be affected.

Read about the selfless act of a 90-year-old woman.

Understanding Presenteeism

It’s easy to assume that people who are sick will stay home until they are better. However, regulations vary by employer, and the solution to contagious employees isn’t that simple. Because of presenteeism, you may be seeing subtle changes in company culture around the nation.

Presenteeism is a newly coined word for those who are sick and decide to come to work anyway. Some of the reasons why suffering people come to work are they have inconsiderate employers, strict absence policies, no sick pay, or job loyalty. While these sick employees may think they are responsible, they are negligent by risking their coworkers’ health.

How can you go to work with the absurdity that someone isn’t going to share their sick germs? Will your company culture limit communication to smartphones and video conferencing? Here are ten ways that social distancing might affect your company culture and ways you can deal with the changes.

10 Changes Many Workers Will Witness in Their Company Culture

1. Closed Cubicles

Most large corporations have already changed to personal cubicle floor plans. Entry-level and middle management usually occupy rows of cubicles, while senior management generally has the traditional corner office space with a view. If this is the arrangement for your workspace, you are probably used to moderate social distancing already.

Closed cubicles may become the norm to protect employees, management, and clients’ well-being. Everyone may work in a plexiglass cubicle, with one person at a time permitted to enter. You would have a desk, and the other person would sit a few feet away from you.

You needn’t feel caged in a while working in a closed cubicle. Make good use of all the natural light you can and fix up your area to be warm, professional, and inviting. If you have a business to discuss with a coworker, try to do it in person rather than over the phone. Just makes sure you are at least six feet apart.

2. Limited In-Person Meetings

Remember watching George Jetson talk to his boss over a computer monitor? What was once amusing science fiction has been a reality for several years now. Video conferencing allows companies to meet with coworkers and clients all over the world in real-time. This technology saves money and time and will enable people to be in virtual meetings no matter where they are.

Video conferencing may replace most in-person meetings due to social distancing and convenience. Connect from a spot that is professional, yet friendly, for that touch of human warmth. If appropriate, a little humor goes a long way in these sterile-like meetings.

3. Regrouping Social Gatherings for Your Company

Traditionally, most companies have sponsored holiday parties and special occasions to keep high employee morale. Haven’t you attended parties at work for promotions, weddings, and baby showers over the years? These events are what often make coworkers feel like close friends and even family.

If social distancing issues prohibit office gatherings for a while, take heart. You can always gather in a public place or invite coworkers to your house. Even if you must leave a small cake and balloons in the honoree’s cubicle, you have shared your thoughts and kindness in some small way.

4. Breaks and Lunch at Your Desk

Every company has a break room or a shared kitchen where employees can rest, chat, and eat. What would an office do without the perennial box of stale donuts and burned coffee? Some of your best times at work may have been sitting around the break table laughing and blowing off steam.

If your workplace no longer offers an employee lounge or kitchen, consider keeping a minifridge in your cubicle for snacks, drinks, and meals. Personal size coffee makers don’t take a lot of space and are quite affordable.

5. Drinking Fountains and Coffee Pot Removals

One thing that will probably go is public drinking fountains and coffee pots. You will be encouraged to bring drinks to work. A public drinking fountain is one of the dirtiest places in the office. Did you know that you can catch E. coli and coliform from those commonly used fountains?

A study was conducted on various school fountains around the country. They found that there was an average of 2.7 million types of bacteria on these drinking stations. No wonder they are keeping these closed off as bottled water is much safer.

6. Staggering Work Shifts

To keep fewer people in the office, your company may rotate schedules so that some employees work from home on varying days. You may go to a plan where you work two days at home and three days at the office or vice versa. Consequently, on the days when you are home, other people will be in the office.

It sounds like a big hassle, but one of the advantages of working from home is that you might not have to fight the traffic and other daily commute issues. If you’ve always wanted to try telecommuting, then it might be your chance as corporate culture is changing.

Learn how to set boundaries when you work from home with the kids.

7. Temperature Checks

One of the downsides to social distancing is ensuring that every employee that comes to work is healthy enough to be there. You may be required to have routine temperature checks and answer a few questions about your health each day.

The goal is to ensure that you are not carrying a fever that could infect others. So a simple temperature check may be all it takes to prove that you’re not harboring an illness. Your company culture may now include temperature evaluations before you begin for the day.

8. Hand Washing

Another change that you will see in your corporate culture is an increased awareness to wash your hands and sanitize. You may see signs all around the building and in the restroom, reminding you of the importance of a good scrub.

Many people don’t wash their hands properly or don’t wash them at all after leaving the bathroom. It’s vital that you wash continuously throughout the day, even if you haven’t used the restroom. If you touch your face at your desk, then use sanitizer. It’s just another way to keep germs at bay and avoid any further changes to company culture.

9. One Way Traffic Patterns

Grocery stores and workplaces across the globe are going to one-way traffic patterns. While this won’t cause much of a problem to smaller offices, it may be a considerable shift in your company culture. You will be restricted to the places you can go and the flow of traffic down that aisle.

10. Wearing Masks

Whether you think they are essential or not, many companies are requiring their employees to wear masks. The best cover to use is an N95 that has capabilities to block every toxin you may breathe, but the homemade varieties are better than nothing.

If you opt for a cloth mask, make sure that you cannot smell anything through it. Also, it should comfortably cover your nose and mouth. While your glasses may fog up and you may feel as if you are suffocating, it’s a lot better than being on a ventilator from contracting a deadly virus.

Final Thoughts on Learning About the New Company Culture

A few small inconveniences are worth your health. Each employer will evaluate the space, the number of employees, and mandates that they feel are necessary for their operation. Cooperation is the key, or it could cost you in terms of wellness.

The Four Cornerstones of Self-Improvement

May 31, 2020 by Chris Butler

“Oh, God. Another ‘self-improvement’ article…” You’d be forgiven if these words come out of your mouth.

Why?

Because many – if not most – self-improvement articles proclaim to know “the way”: to more productivity, better performance, and happier life.

And what do we get in return? The same empty platitudes seem aimed toward fulfilling a word count rather than instructing, guiding, and encouraging.

So, please be forewarned: if you seek the latest, “trendiest” self-help hack or shortcut, this article isn’t for you. On the other hand, if you’re looking for time-tested words of wisdom and a legitimate self-improvement framework, you’ve come to the right place.

Without further ado, here are the four cornerstones of self-improvement.

Cornerstone #1: Relaxed Discipline

“Too often we forget that discipline really means to teach, not to punish. A disciple is a student, not a recipient of behavioral consequences.” – Dr. Dan Siegel, ‘The Whole-Brained Child”

We’ve somehow acquired the mindset to improve means that we must go to war with ourselves. While self-discipline is undoubtedly one aspect of higher wisdom, it’s not, can’t, and shouldn’t be the product of the ego-driven, restless mind.

To learn relaxed self-discipline, we must first learn to (that’s right) relax. It sounds super easy, but this right kind of relaxation is a skill that must be cultivated.

Because since childhood, we’ve learned that to discipline oneself involves austerity, punishment, and, yes, physical tension. Tell a child to pay attention and class, and one of the first things they’ll do is tense up their muscles and furrow their eyebrows and forehead.

That’s not discipline – it’s seizing up. And we’ve been brainwashed into thinking that’s okay. It’s not. It’s an idiotic way of teaching discipline, especially to vulnerable children.

Learn what happened when millions of children in Thailand all meditated at the same time.

What does a relaxed form of discipline look like?

Internally, it’s a sense of dynamic equilibrium. If you make a mistake, you don’t scold yourself for it. Gently bring your attention to the task and, maintaining a sense of calm, give the job your full focus. Forget to do something? No problem! Relax your shoulders, breathe out, and think about your next steps.

Externally, others can see a noticeable sense of ease and “flow” in all daily activities. People can see your outer calm, and this, in turn, contributes to their sense of tranquility. You’re bringing something of inestimable value to the world.

What does relaxed discipline not look like? First and foremost, relaxed discipline isn’t an excuse. Nor is it something you do part of the time. It’s an approach to life – an ethos. Like any meaningful endeavor, it requires commitment and continuity. Speaking of which…

Cornerstone #2: Familiarization and Habituation

“Renew thyself completely each day; do it again, and again, and forever again.” ~Chinese King Tching-thang, as cited by Henry David Thoreau in “Walden”

Unless you’re some sort of enlightened being, automaticity will continue to guide much of what you do. Hence, the importance of becoming familiar with, setting and acquiring healthy habits.

So why not just say, “Build new habits”? Because it’s too abrupt, opaque, and, yes, intimidating. Habits are hard things to get, after all. One doesn’t just “get” a new habit. There’s a growth process – and because of our misinformed approach to self-discipline, it’s too often riddled with unnecessary tension, strain, and self-doubt.

So, in keeping in line with our relaxed, disciplined approach, we’re going to discuss habits differently.

Familiarization

Familiarization includes implementing the habit – and continually reinforcing the habit as wholesome. This means that we remain mindful (attentive) to the growth that comes from the process of habit formation. Then, once the habit is formed, remaining conscious of the benefits.

Let’s contextualize this a bit, as familiarization can be confusing. Let’s talk about weight loss for a minute.

People lose weight to feel better about themselves. They’re tired of being fat and decide to do something about it.

Most people fail. By one count, as many as 98 percent quit. Of the people that do lose weight, around 90 percent gain the weight back within a couple of years.

A lack of attentiveness to the process causes both. People make one wrong choice, which leads to another, and another. They don’t remain familiar with how weight loss feels, its benefits, or the repercussions of keeping weight on – or failing to keep it off.

As a result, the desire to maintain the habit wears off, something that psychologists call normalization. We just become “used to” being a certain way, having certain things, etc. It becomes no big deal. (Normalization, by the way, is one big reason why “money can’t buy happiness.”)

We start to take things for granted, even those we’ve worked so hard to achieve. When this happens, we risk losing those things.

As such, we must, as Henry David Thoreau cites in ‘Walden,’ “Renew thyself completely each day; do it again, and again, and forever again.” One way to do this is through gratitude practice.

Don’t forget the process, results, and benefits of your actions.

Cornerstone #3: Attention and Concentration

“The education of attention would be an education par excellence.” ~William James, the “Father” of modern psychology

It’s not hyperbolic to state that concentration is the most valuable asset you have as a human being. The ability to direct and hold your focus lies at the heart of most endeavors – including any type of training. This includes, of course, any and all efforts at self-improvement.

But first, we must face the uncomfortable truth: for most of us, our attention span sucks.

There are many reasons for this, but perhaps the biggest culprit is convenience. We’ve gotten used to having things – and quickly. We can order a product from across the country and have it on our doorstep within a day.

Impatience is the antithesis of calm, stable attention.

Another culprit: too many stimuli.

From every angle, we’re bombarded with television advertising, radio, text messaging, video conferencing, and instant messaging (because email is not fast enough anymore!) We’ve been forced to adapt to a society that values multitasking.

(Nevermind that multitasking is a complete and utter myth; not to mention much less effective than “single-tasking.”)

Now that we’ve established that our attention could use some work, how to train it?

Of all the beautiful things that Eastern cultures have contributed to the world, the systematic training of continuous attention – or samadhi – may not only be the most profound but the most practical.

But it’s not easy. Developing samadhi takes some effort – and a lot of that relaxed discipline we discussed earlier.

Putting samadhi into practice

You can start by carving out 15 to 20 minutes of daily mindfulness meditation practice. Here are some basic meditation instructions:

Find a comfortable sitting position
Bring your awareness to your body, including any sensations that arise
Set your awareness in a “witnessing” mode; non-reactive, not cogitating, and not imagining
If you feel tension anywhere in your body, release it. Allow the body to feel loose and relaxed.
Set your mind at ease by allowing the breath to come and go naturally.
Direct your attention to any noticeable breathing sensations. These may appear in the abdomen or around the nostrils or upper lip.
Specifically, select the most prominent area where the breath is felt
Direct and hold your attention to this area, bringing the attention back every time it wanders off.

A few things to keep in mind during meditation practice:

Your mind will wander off – this happens to everyone. You build concentration by bringing back your attention again and again, so don’t be hard on yourself.
Keep your body loose and relaxed. You’re trying to build a positive feedback loop of concentration!
If you’re tired but still want to meditate, you can try lying down and doing it. Just don’t make this a habit.
Consistency is key! Don’t go into meditation practice half-heartedly or treat it like a quick fix. It won’t work.

Cornerstone #4: Compassion and Forgiveness

“If you want to be happy, practice compassion. If you want others to be happy, practice compassion.” ~ The Dalai Lama

A compassionate mind is a powerful mind. A compassionate mind is a potent force for the development of self-improvement. How?

First, a compassionate heart – especially towards yourself – will allow you to treat any perceived shortcomings or “failures” differently. Too much harshness is perhaps the number one killer of self-improvement.

Compassion is both relevant and powerful because it builds resilience. You’re bound to fall short once in a while – we all do. The ability to pick yourself back up – and do so with a compassionate, loving, forgiving heart will make all of the difference.

Maybe it’s been a few days – or a few years – since you’ve sought to better yourself. Perhaps you feel worthless or not up the task.

I’m here to tell you that this is all mind-constructed B.S. Don’t allow your mind’s excuses to get in the way of what you want to accomplish.

Final Thoughts on Putting the Four Cornerstones of Self-Improvement

So here is your bottom line. If you want to improve yourself, nurture self-compassion and forgive your shortcomings, practice a relaxed discipline, cultivate your attention, and form lasting, process-oriented habits.

Most important, love yourself and those around you. That’s the most meaningful type of self-improvement of all.

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15 Motivator Quotes to Help Amp Up Your Performance

1. “The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.” – Arnold Schwarzenegger

2. “Discipline is remembering what you want most, not what you want now.” – Billy Blanks

3. “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” – Jerry Rice

4. “Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.” – Kobe Bryant

5. “The clock is ticking. Are you becoming the person you want to be?”

6. “You have to push past your perceived limits, push past that point you thought was as far as you can go.” – Drew Brees

7. “Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan

8. “Stop talking about tomorrow. You owe it to yourself to do whatever you can to live a better life today.” – Bob Harper

9. “Every single day if you aren’t doing what you are supposed to, someone else is doing it and it’s going to be his living and not yours.” – Roy Williams

10. “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps

11. “I think in life you should work on yourself until the day you die.” – Serena Williams.

12. “I know that if I set my mind to something, even if people are saying I can’t do it, I will achieve it.” – David Beckham

13. “Unless you puke, faint, or die, keep going.” – Jillian Michaels

14. “People are still grasping for the miracle, and unfortunately, there are no miracles, if you do not exercise for a year, and let your body remain dormant, then you will gain weight.” – Richard Simmons

15. “I will sacrifice whatever is necessary to be the best.” – J.J. Watt

Final Thoughts on Motivator Quotes to Kick Your Workout into High Gear

20 Loveable Quotes About Kids and Parenting

2. “The best way to keep children home is to make the home atmosphere pleasant – and let the air out of the tires.” – Dorothy Parker

3. “Never have more children than you have car windows.” – Erma Bombeck

4. “I love when my kids tell me they’re bored. As if the lady standing in front of a full sink of dirty dishes is where you go to get ideas about how to have a good time.” – Unknown

5. “Before I had my child, I thought I knew all the boundaries of myself, that I understood the limits of my heart. It’s extraordinary to have all those limits thrown out, to realize your love is inexhaustible.” – Uma Thurman

6. “If I could give my child three things, it would be the confidence to always know their self-worth, the strength to follow their dreams, and the ability to know how truly, deeply loved they are.” – Unknown

7. “There is no sound more annoying than the chatter of a child, and none more sad than the silence they leave when they are gone.” – Mark Lawrence

9. “My feeling of responsibility for the safety and well-being of my children is so strong, that should an asteroid threaten to wipe out all life on earth, I would still hold myself responsible for their fate.” – Boghos L. Artinian

10. “You don’t know what unconditional love is. You may say you do, but if you don’t have a child, you don’t know what that is. But when you experience it, it is the most fulfilling ever.” – Regina King

11. “Play is often talked about as if it were a relief from serious learning. But for children, play is serious learning. Play is really the work of childhood.” – Mr. Fred Rogers

12. “When my kids become wild and unruly, I use a nice safe playpen. When they’re finished, I climb out.” – Erma Bombeck

13. “What it’s like to be a parent: It’s one of the hardest things you’ll ever do, but in exchange, it teaches you the meaning of unconditional love.” -Nicholas Sparks

14. “Raising kids is part joy and part guerilla warfare.” – Ed Asner

15. “A baby will make love stronger, days shorter, nights longer, bankroll smaller, home happier, clothes shabbier, the past forgotten, and the future worth living for.” – Unknown

16. “You can learn many things from children. How much patience you have, for instance.” – Franklin P. Adams

17. “Making the decision to have a child – it is momentous. It is to decide forever to have your heart go walking outside your body.” – Elizabeth Stone

18. “I love kids, but they are a hard audience.” – Robin Williams

19. “One of the most important gifts a parent can give a child is the gift of accepting that child’s uniqueness.” – Mr. Rogers

20. “Before I got married, I had six theories about bringing up children, and now I have six children and no theories.” – John Wilmot

Final Thoughts on These Loveable Quotes About Kids– Only Parents Will Get Them

Here are 16 science-backed ways guided meditation helps you become happier:

1 – Decreases stress and anxiety

2 – Fights depression

3 – Greater empathy and kindness

4 – Stay in the present

5 – Develop more self-awareness

6 – Improves your relationships

7 – Improves your creativity

8 – Sharpen your memory

9 – Enhances deeper sleep

10 – Improves decision making and problem-solving

11 – Mental clarity

12 – Increases mental toughness and resilience

13 – Boosts immunity

14 – Preserves the aging brain

15 – Helps you lose weight and achieve your body goals

16 -Destroys addictive habits

Final thoughts on guided meditation and increasing your happiness.

Understanding the Basics of Prebiotics and Probiotics

Health Advantages of Prebiotics

Health Advantages of Probiotics

The Blended Superpower of Prebiotics and Probiotics

Combining Prebiotics and Probiotics

• Better Digestion

• Remedy Obesity

• Mend Ulcerative Colitis

• Encourage Beneficial Cholesterol Levels

• Improve Your Immune System

Symbiotic Foods

•Yogurt with Fruit Topping

•Kombucha and Chia Seeds

•Miso Soup with Veggies

•Oatmeal and Fruit or Flax Seeds

Final Thoughts on Supplementing with Prebiotics and Probiotics

It’s Impossible to Have a Germ-Free Environment

Understanding Presenteeism

10 Changes Many Workers Will Witness in Their Company Culture

1. Closed Cubicles

2. Limited In-Person Meetings

3. Regrouping Social Gatherings for Your Company

4. Breaks and Lunch at Your Desk

5. Drinking Fountains and Coffee Pot Removals

6. Staggering Work Shifts

9. “My feeling of responsibility for the safety and well-being of my children is so strong, that should an asteroid threaten to wipe out all life on earth, I would still hold myself responsible for their fate.”
– Boghos L. Artinian

Rise and Shine On!
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