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20 Quotes to Replace Despair With Positivity

May 3, 2020 by Power of Positivity

Despair happens when you feel like you’ve lost all hope. It’s an unfortunate, negative emotion that may hinder your ability to feel positivity. While feeling this way is okay, it is important to fight against it and work on living a positive life again.

It’s not always easy to simply pull yourself out of a negative mindset, no matter how easy it is to suggest that idea. You may need a little help in that area. That’s where these quotes to lift you out of despair and into positivity come in handy.

When you feel like you’ve lost all hope and you have no one to talk to, these quotes can help. They’ll make you realize that you are not alone in those feelings. You’ll also get some ideas for how to lift yourself out of those emotions and move on with your life.

Quotes to Lift You Out of Despair and Into Positivity

1. “Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

When you feel like there is no hope, try to stop yourself from having negative thoughts. Each time one comes to mind, replace it with something positive. By doing this, you’ll be able to experience positivity.

2. “Happiness is a butterfly, which when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.” – Nathaniel Hawthorne

Take the time to just let happiness come to you rather than always pursuing it. This allows you to recognize it when it comes. There are likely many happy moments in your life that you missed because you were too busy looking for it.

3. “Extraordinary things are always hiding in places people never think to look.” – Jodi Picoult

This is yet another reason to stop pursuing positivity. You’re probably in the wrong place, and it will happen when and where you least expect it. As Picoult said, it’s usually where you aren’t looking.

4. “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” – H. Jackson Brown Jr. in “P.S. I Love You”

Don’t let this be you in 20 years. Move forward now so that you won’t be disappointed later. You can’t let anything stop you or hold you back.

5. “Believe that life is worth living and your belief will help create the fact.” – William James

Oftentimes, thoughts get the best of us. It’s easy to go on believing that life is over when something we didn’t expect happens. Instead, you need to work on believing the opposite so that you can make it happen.

6. “Make a determination that you will live your purpose today.” – Daniel Budzinski

Think about what it is you want from your life. Your dreams and aspirations can still be achieved even when life isn’t going as planned. Don’t give up and always remember to live your purpose, even when it’s tough to get going.

7. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

As one of the most famous basketball players in history, even Michael Jordan didn’t have it easy. Things don’t always go the way that you want them to, and that is normal and okay. You have to pick yourself up and try again because you never know what will happen unless you do.

8. “Inspiration comes from within yourself. One has to be positive. When you’re positive, good things happen.” – Deep Roy

Life can be good, even when it seems to be impossible. The change that is needed to work your way out of the feeling is through positivity. You have to be positive if you want life to get better.

9. “The most wasted of all days is one without laughter.” – E.E. Cummings

If you find at least one thing to laugh about each day, you’ll find that the despair quickly dissipates. Laughter has a way of making even the hardest times manageable.

So, find a funny video or story, ask a friend to tell you a joke, or read funny quotes. The sooner you start laughing, the sooner you’ll be lifted from the hopeless feeling.

10. “Staying positive does not mean that everything will turn out okay. Rather, it means you will be okay no matter how things turn out.” – Unknown

Remember this as you pull yourself out of the negative mindset. You can get through everything, no matter what happens along the way. Remind yourself that you are strong and can handle hardships.

11. “Only in the darkness can you see the stars.” – Martin Luther King, Jr.

You’ll never know just how happy and positive you can be if you’ve never dealt with hardship. Remember that the better days will return and stay positive as you work toward them.

12. “Just for the record darling, not all positive change feels positive in the beginning.” – S. C. Lourie

When things change, it can be hard to realize the good that will come because of the change. Try to remind yourself of that if you are going through a difficult change. At some point, you’ll realize that it was all meant to be and that you’ll be happy again.

13. “For every minute you remain angry, you give up sixty seconds of peace of mind.” – Ralph Waldo Emerson

Anger does not do you any good. To feel angry only makes the problem worse, and it’s probably a situation you can’t control anyway. Instead, put your energy and emotions toward something positive and you’ll find the anger is gone.

14. “The road that is built in hope is more pleasant to the traveler than the road built in despair, even though they both lead to the same destination.” – Marion Zimmer Bradley

No matter which road you choose to take, they all lead to the same place in the end. Don’t let your journey be full of hopelessness. Instead, do everything to make it joyful and worthwhile so that you can look back at it in the end.

15. “When you are imagining, you might as well imagine something worthwhile.” – Lucy Maud Montgomery

Your thoughts are a huge part of how your life is going. If you find your thoughts going to the idea that your life will never be great, you have to change it. Instead of imagining the worst, imagine how great it could be if you just worked toward something positive.

16. “Despair is our chance to wrestle with fire and come through.” – Christina Baldwin

Don’t think that the bad times are for nothing. These times are a chance for you to prove to yourself how strong you are. Pick up the pieces and keep moving forward because, when you do, you’ll realize what you are worth.

17. “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” – Maria Robinson

You can’t change the past, but you can always change the future. Think about how you want your life to be, or how you had envisioned it.
You likely didn’t dream of sadness and depression, so don’t make that your whole life. Lift yourself out of that mindset and focus on making your life as great as it can be. Only you can decide which path your life will take, and you have to make it worth it.

18. “Life is filled with unanswered questions, but it is the courage to seek those answers that continues to give meaning to life. You can spend your life wallowing in despair, wondering why you were the one who was led towards the road strewn with pain, or you can be grateful that you are strong enough to survive it.” – J.D. Stroube

Life is unpredictable, and it’s impossible to know why certain things happen or what will happen next. It’s easy to use that as an excuse to live in this negative mindset. You can’t take the easy way out, however.

Instead, seek the answers you need and keep moving forward knowing how strong you are.

19. “My friends, love is better than anger. Hope is better than fear. Optimism is better than despair. So, let us be loving, hopeful and optimistic. And we’ll change the world.” – Jack Layton

As stated before, anger will not do anything beneficial for your life. It is a negative emotion that will only hold you back or cause you to do irrational things. Fear and hopelessness are also two negative emotions that must be fought against.
You have to focus on positive emotions such as love, hope, and optimism. When you do that, you’ll live a much more positive life.

20. “When a man is in despair, it means that he still believes in something.” – Dmitri Shostakovich

If you are feeling this way, it is a good sign because it means that you still do have faith. Without that faith, you would feel nothing. So, when you are feeling like there’s no hope, it means there’s something more out there for you to find.

Quotes to Lift You Out of Despair and Into Positivity

Since despair is an unfortunate part of life for most people, it is important to learn to deal with it. You must be able to pull yourself out and start thinking positively again.

Without positivity, life would feel nearly impossible. These quotes to lift you out of despair and into positivity should give you a little more hope. You’re strong and capable of moving forward.

12 Depressive Disorder Symptoms to Never Ignore

May 3, 2020 by Power of Positivity

If you suspect that you or a loved one is struggling with depressive disorder symptoms, it is time to find help. This condition can linger for weeks and spiral out of control if left untreated.

Those who have depressive disorders exhibit more prevalent and more significant feelings of despair. These signs occur over a longer timeframe than ordinary unhappiness or sadness.

Depression warning signs should never be overlooked. Someone with the following symptoms should talk to their primary or mental health care provider. Friends or loved ones who showing these signs should be motivated to do the same.

12 Depressive Disorder Symptoms to Never Ignore

Here are eleven of the earliest indicators you might have a depressive disorder and not just feelings of sadness.

1 – Irritability Is A Common Symptom Of Depression

Do your loved ones express that they feel they must walk on eggshells around you?

People with depression can quite often become irritable. And if a particular daily task causes one some sort of irritation or impatience, but ends up becoming incredibly frustrated, it may be due to depression. Even simple things can lead to horrible behavior, even if events are not necessarily worth the outburst. If you experience these responses, it may potentially stem from depression.

People with depression often feel frustration and irritability, as well as hopelessness and suffering. Do not ignore if you sense growing irritability.

2 – Sleep Pattern Changes Deprivation

Although an occasional rough night or two does not usually induce depression, a sign of depression may be chronic sleep issues or insomnia. Despite feeling tired, many people with symptoms of chronic depression have trouble falling asleep or remaining asleep.

Some individuals who live with chronic depression struggle with changing sleep patterns. At times, they struggle to wake up in the morning. Then, they can’t wait until they get to bed in the evening and might even take afternoon naps. You must discuss your sleep patterns with your doctor is this pattern emerges.

Depression will vaporize your energy and, much of the time, leaves you feeling sluggish and exhausted.

Most people are reluctant to admit their exhausted, giving excuses.

“Oh, I haven’t been sleeping very well recently.”

“My job overwhelmed me with a too-heavy workload that makes me tired.”

However, if you are unable to sleep because of feeling overwhelmed in some way, you might be depressed.

3 – Feelings of Outrage and Anger

Those with depressive disorder symptoms are quick to anger or outrage. Some express the sentiment that life is unfair. If you or someone you care about flies into fits of rage, it could be depression. Additionally, they may feel outraged at perceived slights or situations they feel are unfair.

4 – Abnormal Mood Swings

Many things in life can change our mood. Extreme mood swings can be a symptom of mental illness, mainly when the mood is drastic, abrupt, or ‘out of the blue.’ An example of this is frustration over something that usually goes unnoticed. Take note whether you or someone you love unexpectedly has emotional explosions or mood swings.

5 – Low Self-Esteem

Symptoms of chronic depression also may cause individuals to struggle with poor self-esteem. This feeling becomes a “norm” for some depression-sufferers, so they no longer realize it.

Such feelings of a lack of self-worth often cause a person to withdraw from his typical interests and even get away from family and friends. In time, they prefer to view themselves in the worst light possible. Sadly, this only increases their self-loathing emotions and further feeds their sense of worthlessness.

6 – Carrying Around Heavy Guilt

It’s not necessary to blame yourself unfairly for events in your life. Carrying a heavy load of guilt weighs you down and can trigger depressive symptoms.

Whether you went through a tumultuous divorce or experience trauma as a child, you carry the weight. Many people even feel useless or unable to resolve this guilt.

Pay attention to your inner monologue. These thoughts could be a sign of depression on an intense level.

If you or someone around you lately started taking new risks, it may be an indication of a continued struggle with internal turbulence. Unfortunately, these risky forms of dysfunctional coping skills provide only temporary relief. And, they can worsen depression in the long term.

7 – Forgetfulness (or Frequently Losing Things)

If you are tired or feeling like you’re in a fog, it could be an indication you’re stressed or depressed. Individuals with depression often lose or forget regular things, such as car keys or documents.

Although the modern world today leaves most of us a little overwhelmed, issues with focus and memory can also stem from other mental health conditions. Consider the likelihood that your depression could be an undiagnosed mental illness. Ask for help from a mental health professional.

8 – Noticeable Changes In Eating Habits

Too much or too little eating may indicate an individual living with depression. Many people crave a surplus of food while some lose their appetite or eat far less than usual because of their poor mood. Such changes can cause a person to begin to gain or lose weight.

A dramatic increase in weight can also worsen depression, which can affect the self-esteem of an individual. Physiological factors can also be important. For one, excess fat is associated with increased inflammation in the body. This too, can correspond to or increase the intensity of depressive symptoms.

9 – Exhaustion and Fatigue

Those who struggle with depressive symptoms often feel excessively tired.

Studies show as high as 90% of people with depression experience fatigue more frequently than individuals that are not depressed. While everyone is exhausted occasionally, people with extreme or chronic exhaustion, especially when it involves other symptoms, may have suppressed depression.

People who are chronically depressive experience energy depletion on daily occurrences. And if someone hasn’t been so busy before, zero motivation is so lethargic where they can’t even get out of bed, sometimes for hours, or days at times. If there is no urge to do anything other than to sit at home, usually lonely, and fail to do one thing, depression may be the reason.

There’s an undeniable connection between the body and the mind. When you deal with mental health issues, you are also susceptible to experience related physical problems. Many people are inclined to ignore excessive discomfort and aches, some may think it is a part of aging. Still, the fatigue that comes from headaches, back pains, and sore muscles may be symptoms of depressive behavior.

10 – Negative Thinking & Attitude

People with depression can display a characteristic called ‘depressive realism,’ meaning that they can be ‘more accurate’ in their interpretation of events and influence of certain circumstances than people without depression.

Depressed individuals may also have a more negative outlook on life. Research shows that negativity commonly rears its ugly head for people with major depressive disorders.

Those who have a darker, more doomsday outlook on the world tend to feel depressed. Conversely, the same research cited shows that a shift to a positive attitude made a significant impact on breaking through those adverse emotions.

It is natural to feel unhappy sometimes. However, don’t let depression rob you of taking joy from those activities that typically make you happy. Feeling depressed can permeate even the most pleasurable parts of your life.

11 – Separation & Isolation

Are you pushing away those who care about you?

A clear sign to look out for is the separation of oneself and withdrawal from social experiences. It’s not uncommon for all of us to require “me time.” But, if social isolation is a dramatic change or continues for prolonged stretches, it may lead to a more severe underlying mental health condition.

Additionally, excessive alone time may be symptomatic of anxiety disorder, addiction, or other behavioral disorders. A mental health professional can help you find the cause of your turmoil.

Depression is one of the most prevalent mental illnesses in the United States.

12 – Loss Of Concentration

People who are living with depression often are unable to concentrate on daily tasks. You find it difficult to focus on anything, even simple things.

Small or simple activities like watching TV, reading a book, or even talking to someone, even though they are all reasonably straightforward, become quite trivial. It sometimes causes them to become lose focus quickly, neglect self-care, or overlook small details that usually would not be any challenge.

Final Thoughts on Coping With Depressive Disorder Symptoms

Sadness is normal. But when your emotions control your every waking moment, you might have a larger issue. Or, if your relationships suffer from the feelings, it’s a sign of a deeper concern.

In moderate cases of depression, friends and family may have all the necessary assistance. And, the feelings can subside in a few weeks with self-care at home.

However, if the feelings don’t go away, you should get help. It is essential to have someone who is willing to listen and ask questions about your emotions.

Find help from psychiatrists, licensed psychologists, or master therapists to help overcome these depressive symptoms. These professionals can have you back to feeling better, sooner.

15 Quotes About Self-love for Strong Women to Remember

May 2, 2020 by Power of Positivity

Strong women sometimes need a personal reminder about how much they are worth. They need to remember how great they truly are. One way to remember is to read quotes about self-love that will remind you of your worth and strength.

Self-love will help you become the person you want to be. If you are already where you want to be, it’ll help you stay in that position.

Additionally, it’ll help you reach your goals and be successful. You’ll find yourself to be happier, more confident, and surer of the direction you want your life to go.

These quotes about self-love can help strong women remember who they are. Sometimes you may need a reminder about how fierce, capable, intelligent, and fantastic you are. If you’re one of the strong women who need the reminder, these quotes will give you just that.

Quotes About Self-love for Strong Women

1. “Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won’t accept.” – Anna Taylor

Everything about you is precious and worthwhile. Don’t let someone treat you like this isn’t the case, because it is entirely accurate. Set boundaries and follow them, and soon people will know how you expect to be treated.

This rule means you need to be upfront about what you expect and what your limits are. Make sure those who come into your life understand those boundaries and follow them. You can’t respect yourself if you aren’t making other people in your life respect you, too.

2. “You don’t find your worth in a man. You find your worth within yourself and then find a man who’s worthy of you. Remember that.” – Unknown

Never think that you are only worthy if you have a man. You’re worthy by yourself, and you should wait until you find a man who can do right by you.

3. “The strongest actions for a woman is to love herself, be herself and shine amongst those who never believed she could.” – Unknown

You have to love yourself and know how great you are. It’s the only way to move forward and be strong. The best way to repay those who doubted you is by proving them wrong.

4. “Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life, but define yourself.” – Harvey Fierstein

You shouldn’t ever stop stating your opinion or telling people how you feel. Even if they try to make you quiet, keep your voice, and keep talking. Don’t let anyone else dictate how you define yourself and live your life.

5. “Do not tame the wolf inside you just because you’ve met someone who doesn’t have the courage to handle you.” – Belle Estreller

You were meant to be exactly who you are. Don’t change that because someone else doesn’t like it or can’t handle it. Be you, because that is the best form of self-love to stay strong.

If someone comes into your life and wants you to change yourself, that person wasn’t meant to be there. Remember that sacrificing who you are for someone else will make you unhappy. Stay strong and be true to yourself.

6. “Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world.” – Lucille Ball

When you love yourself, you will be confident enough to handle anything that comes your way. Without self-love, you’ll find it difficult to succeed in any area. By making self-love a priority, your goals will come easier.

As Ball explains in this quote, if you don’t love yourself before attempting anything else, you won’t get it done. You have to come first every time.

7. “I found I was more confident when I stopped trying to be someone else’s definition of beautiful and started being my own.” – Remington Miller

When you look in the mirror, you should love what you see. Your beauty isn’t determined by what other people think. If you believe you are beautiful, then you’ll find the strength that comes with loving yourself.

Never let someone else ruin the confidence and love you have for yourself. Beauty is determined by what you think. When you realize that, you’ll be more confident and stronger.

8. “Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.” – Parker Palmer

These quotes about self-love should be a reminder. You are the only gift you can truly offer to others. If you don’t take care of yourself, there will be less to give. To give your best and offer the best version of yourself, make sure you learn to love yourself.

9. “A strong woman understands that the gifts such as logic, decisiveness, and strength are just as feminine as intuition and emotional connection. She values and uses all of her gifts.” – Nancy Rathburn

Weak women tend to downplay how smart and strong they are. Strong women, however, know that those traits are positive.

Be who you are and remember that showing your logic, decisiveness, and strength are all ways to love yourself. By doing so, you’ll be showing everyone what you’re made from. It will be a successful way to reach your goals.

10. “Don’t waste your energy trying to change opinions … Do your thing, and don’t care if they like it.” – Tina Fey

Love yourself and don’t let anyone else’s opinion change that. You are living your life and reaching your goals, don’t let anyone stop you.

Think about when you are happiest and most confident in your life. It is likely when you aren’t around people who judge you and expect you to change who you are.

Learn to feel that way even when there are negative people around you. If you can do that, you’ll learn to stop caring about their opinions.

11. “I’m going to do what I want to do, I’m going to be who I really am. I’m going to figure out what that is.” – Emma Watson

The kind of confidence that this mindset can lead to is the kind that will help you reach all of your goals. Love yourself and you’ll be strong enough to get through. If you have the kind of confidence and self-love that Watson describes, your strength will not be broken.

12. “A healthy self-love means we have no compulsion to justify to ourselves or others why we take vacations, why we sleep late, why we buy new shoes, why we spoil ourselves from time to time. We feel comfortable doing things which add quality and beauty to life.” – Andrew Matthews

You don’t have to explain yourself to anyone. When you want to take a vacation or buy yourself something nice, do it without feeling guilty. Enjoy these moments that you take for yourself.

13. “She has fought many wars, most internal. The ones that you battle alone, for this, she is remarkable. She is a survivor.” – Nikki Rowe

Give yourself some credit for what you’ve gone through. No one has a perfect life. Give yourself some grace and move forward knowing that you got through every hard time so far.

By allowing yourself to go through hard times and loving yourself through them, you’ll be showing your strength.

14. “Don’t rely on someone else for your happiness and self-worth. Only you can be responsible for that. If you can’t love and respect yourself – no one else will be able to make that happen. Accept who you are – completely; the good and the bad – and make changes as YOU see fit – not because you think someone else wants you to be different.” – Stacey Charter

You have to love yourself before anyone else can try. Live your life and the right person will come along who fits. No one else should dictate your life and how you live it.

15. “You have to have confidence in your ability, and then be tough enough to follow through. “- Rosalynn Carter

Believe that you are enough and that you can get things done. This confidence will give you the strength to see something through to the end.

Final Thoughts on Quotes About Self-love for Strong Women to Remember

Strong women have the confidence to roll with the punches and move toward their goals, no matter what happens. As a strong woman, you know that sometimes you start feeling down about yourself. Frequently, you likely even put self-love on the back burner.

When this happens, you’ll notice yourself feeling less strong and less sure of yourself. It’s important to find a way to fight against that. Sometimes quotes about self-love for strong women will help you remember how great you are.

Always remember that you are worthy, with or without someone else in your life. You are perfect just the way you are. Love yourself, and you’ll be a powerful, strong woman.

Fitness Coaches Explain 10 Ways to Change Up An Exercise Routine at Home

May 2, 2020 by Power of Positivity

Boring workouts have no place in your home. Your exercise routine at home should be fun and exciting, so it gets the blood flowing and smile glowing. Every coach will tell you that it’s important not to get bored in your workout, or you’ll burn out. We’ve got ten ways you can spice up your home workouts.

10 Ways to Make Your Exercise Routine at Home Even Better

1. Get Your Home Gym Ready

The first thing you need to do to spice up your exercise routine at home is to get your home gym together. People prefer working out at gyms because there they have access to a wide variety of exercise equipment. Those who can’t go to the gym regularly can invest in a home gym instead. You won’t be pumped up until you have a little gym set up. It doesn’t have to be a vast area. Just get together a small space in your home and set up some exercise equipment. Whether you have dumbbells, a treadmill, or resistance bands, make a little area dedicated to working out.

Get the entire family involved in this fun. You can even print out little workout schedules. This goal-setting will help you all get a little more excited to get in a workout. Your home gym can even be in your garage, a big closet, or on your patio. You don’t need expensive machines for this makeshift gym either.

You can do online classes that get you moving, use weights, do yoga, or use your neighborhood as your track. Your home gym is anything you make it. As long as your burning calories and building muscles, any home gym works.

Try these eight exercises to melt away thigh fat.

2. Get In The Dirt

It’s time to get dirty. Move your home workouts outside. Nature is one of the best places to work out. Fresh air keeps you cool and pushes you to different limits. You won’t get bored using tree limbs as pull up bars, your backyard as a track for sprints, and retaining walls for wall-sits.

The grass is also a great thing for leg muscles as you work harder to get in a good walk or run in taller grass. It’s also fun to get a little muddy. Kids love to get muddy, and they have no idea they’re burning energy while getting dirty. Look around your yard and neighborhood for nature’s ways to pump you up. Think of nature as a free gym with endless opportunities.

3. Throw In Some Yoga

Your exercise routine at home doesn’t have to be all about lifting weights and getting in cardio. Throw in some yoga. Those down dog abs moves are a fun little way to spice it up. All you have to do is start with your hands on the floor and your butt lifted. You can then lift one leg into the air. You’ll feel it in your abs.

From there, go into some easy yoga stretches. Yoga is great because it connects the mind and body. You won’t even feel like you’re working out. Stretches help your joints loosen, so you’re better able to do the tough workouts. You also get to feel some zen, so you don’t feel like you’re in the middle of a tough workout. You get to escape. You’ll feel refreshed and feel the burn at the same time.

4. Go Old School

Turn back time and go back to elementary school PE. You remember the fun of jumping jacks and jump rope. Jumping jacks just make you laugh because you feel so silly. Get everyone involved in these exercises.

Pull out the jump rope and get to hopping. You’ll forget it’s not easy. You work your entire body as you jump up and down. You can even try the tricks you did in elementary school. See how many jumps you can get in before you mess up. Sometimes elementary school workouts started with running around the bases or running in place.

The little things we did to warm up back in grade school are great little boosters for exercise at home.

5. Interval Training

Interval training gets your blood flowing. It’s also fun when you listen to loud music while you do it. Start with interval training at the beginning of your workout. You can get the same benefits from a shorter interval training workout with bursts of exercise than you can usually get in an entire time of regular exercise.

You just alternate between eight seconds of intense exercise then go to 12 seconds of lower intensity exercise. Do this for 20 minutes. If you remember sports practice back in the day, many coaches would make you do quick sprints then relax–try that to change up the pace.

You can do quick reps with dumbbells then run in place. You don’t have to make it a huge change to ease into interval training.

Learn how HIIT workouts can help blast away fat.

6. Think Like A Kid

One of the best ways to spice up your exercise routine at home is to think like a kid. Kids “workout” all of the time, yet they have no clue. They run and play like there’s no tomorrow. They’re often so worn out by night, they crash.

That’s a great feeling as an adult. Get outside and climb a tree. Invite friends over and have a yard game of football. Get the kids together and do relay races. Play tag with the kids. Run around the house or the yard. Throw the kids in the air. It’s a great arm workout. The whole idea behind acting like a kid is that you have fun while working out.

Burning calories doesn’t have to mean feeling the pain every minute. It should be about enjoying your workout. The next day when your entire body burns, you’ll smile that you made some memories, played a little, and boosted your muscles at the same time.

7. Flip It

It’s time to think like a kid again and flip upside down. They love to do things upside down. Headstands and handstands aren’t just a way to flip upside down in fun. They’re a way to pump up your workout. These are great exercises. Your brain is boosted with a little more blood flow when you’re balancing your head and arms upside down.

Your shoulders and arms are strengthened when you flip upside down. You might not be able to walk across the floor on your hands, but you can prop yourself up against a wall for an easy headstand or handstand.

8. Dance It Out

If you’ve ever been out dancing late into the night, then wake up the next morning in pain, you know dance is a great workout. It’s a great thing to add to your exercise routine at home. Put on some good music and get to moving. Try all the old school dance moves from the Rabbit to the Macarena. Just have fun with dance and movement.

Shake, twist, and jump to the music. Invite the family to dance with you. You’ll have a good laugh as you watch each other be silly, especially if you have no rhythm. Throw in some singing with your dancing for a boost of fun.

If you feel silly, just dancing freestyle, look up a Zumba class online, and follow their instructions. Dance classes online are a great way to boost your workout.

9. Try Tabata

Many workouts include a lot of waiting. You have to wait between reps. You have to wait between sprints. Waiting is sometimes a boring part of working out. If you need something to pep it up, try Tabata training. Tabata is a type of high-intensity interval training.

In Tabata, you do a HIIT session for a short duration of time. Then you have a break and hit it again. Tabata helps you push through your plateaus when working out. You do it for 20 minutes, just like a high-intensity workout.

It helps push the workout to another level without the boredom of waiting. It’s always important to learn about new things like Tabata, so you don’t get stagnant in the same workouts.

10. Do One Thing Different Every Workout

Your exercise routine at home shouldn’t be the same every day. You don’t want to hit a wall. Add something new each day. You can drop a set, add a set or change up the routine. You don’t have to do anything drastic each day. If you do, your muscles may throw you off a few days in pain. You can reduce or increase your rest times each day as well.

Get outside some days for a day of working out in nature. Do yoga one day and a HIIT workout another day. Change up your music. It’s important to keep things fresh, or you’ll get bored and give up. Invite friends over for a different perspective on workouts as well.

Final Thoughts on Making an Interesting Exercise Routine at Home

It’s fun to spice up your exercise routine at home. Enjoy working out and make use of your space to boost your workouts. It’s important to change things up, so you don’t get bored. Having fun is just icing on the cake.

Doctors Explain How Diet Can Hurt Sleep

May 2, 2020 by Power of Positivity

Most physicians, nutritionists, and dieticians agree that a poor diet can significantly impact an individual’s physical and mental health. This consensus is one that has been echoed by the Centers for Disease Control and Prevention (CDC), which linked poor eating habits with an increased risk of developing sleep disorders and the following chronic health problems:

Cardiovascular Disease

Consuming foods high in sodium can cause hypertension and high cholesterol, both of which can cause cardiovascular disease and increase the risk of suffering a heart attack or stroke. Of course, it is worth noting that the body does require some sodium to function properly.

Studies show that small amounts of sodium can help maintain optimal fluid levels in the body. These are necessary for healthy nerve and muscle function. However, for good heart and overall health, it is best to limit your sodium intake to less than 2,300 mg per day, according to data published by the Food and Drug Administration (FDA). And doing so is not too complicated. It comes down to limiting your consumption of some of the following foods:

Smoked, cured, salted or canned meats
Processed cheese
Frozen dinners
Broths and stocks
Pizza
Hamburgers

There are many more foods that you should avoid to keep your sodium intake low. However, these are a few that can lead to you quickly exceeding the 2,300 mg per day limit recommended by the FDA. And as a result, they can increase your risk of developing hypertension, high cholesterol, and cardiovascular disease.

Obesity

Not surprisingly, poor food choices can give way to weight gain. For many people, unhealthy foods lead to obesity.

To help put this into perspective, we need only take a look at a study published by the World Health Organization (WHO). The study noted that an estimated 2 billion American adults were considered overweight in 2016. Of those, they deemed 650 million as obese.

Along with placing a tremendous amount of strain on your joints, being overweight or obese can eventually lead to chronic health problems.

Some of the more common health problems that stem from being overweight or obese include the following:

Cardiovascular disease
Type 2 diabetes
Some types of cancers
Cognitive disorders

Science Reveals a Link Between Sleep and Your Diet

Along with the physical health problems already noted so far, there are credible and science-backed studies that show poor food choices adversely affects one’s mental and emotional health.

One such study was published by Harvard Health Publishing, the publishing arm of Harvard Medical School located in Boston, MA. Researchers and scientists involved in the study noted that 95 percent of serotonin, a monoamine neurotransmitter that impacts everything from emotions to motor skills, is produced in the gastrointestinal tract.

And the foods that we consume, which eventually move into the gastrointestinal tract as part of the digestive process, can play a critical role when it comes to serotonin production. In many cases, individuals with a serotonin deficiency do not consume enough foods rich in L-tryptophan, vitamin B-6, vitamin D, and omega-3 fatty acids. However, each of these is necessary for the gastrointestinal tract to produce serotonin.

According to the same study published by Harvard Health Publishing, it is not uncommon for individuals with a serotonin deficiency to experience the following symptoms:

Irritability
Anxiety
Memory problems
A loss of appetite

It is worth pointing out that, along with these symptoms, low serotonin levels can also contribute to insomnia.

Further, a separate study published by McGill University, a public research university based in Montreal, Quebec, Canada, revealed that the depression triggered by low serotonin levels and sleep deprivation often go hand in hand.

And the ill-effects of low serotonin levels do not end there. Indeed, low serotonin levels can worsen symptoms associated with eating disorders, obsessive-compulsive disorders (OCD), and even post-traumatic stress disorders (PTSD). When this happens, getting a good night’s sleep becomes even more challenging for some individuals.

Let’s Also Look at How Consuming Too Much Refined Sugar Affects the Brain

So we know. There is a definite link between sleep and your diet when it comes to physical health problems. Now let’s take a moment to go over how poor food choices can affect the brain.

Much like too much sodium can cause hypertension, high cholesterol, and cardiovascular disease, consuming excessive amounts of refined sugar can affect brain health. According to information available on helpguide.org, a nonprofit mental health and wellness website, some of the foods high in refined sugars include bread, pasta sauces, candies, and most frozen dinners.

Refined sugars are also in soda, with the average 12-ounce can containing upwards of 41 grams, according to the U.S. Department of Agriculture. Along with contributing to weight gain and increasing the likelihood of developing type 2 diabetes, consuming foods and beverages high in sugar not only alters brain function but also worsens existing mood disorders, such as anxiety and depression, for example.

To minimize the risk of physical and mental health problems that can lead to insomnia and other sleep disturbances, it would be a good idea to limit your daily intake of foods and beverages high in refined sugars.

According to the American Heart Association, men should limit their sugar intake to no more than 150 calories per day. Women, on the other hand, should consume no more than 100 calories of sugar each day.

How Trans Fats Affect Respiratory Health (and interfere with sleep)

Respiratory problems can easily keep many individuals from getting enough quality, restorative sleep each night. One such respiratory problem is asthma, which affects the lives of 1 in 13 people in America, according to the Asthma and Allergy Foundation of America.

For many people, the wheezing and shortness of breath of this respiratory condition worsen when lying down. As a result, those who struggle with asthma often have a difficult time getting enough sleep.

In a study published by the National Institutes of Health, researchers revealed that foods high in trans fat causes inflammation. In the case of asthma, inflamed airways can trigger and also worsen asthma symptoms.

Ideally, trans fat should make up no more than 1 percent of an individual’s calories for the day, according to information available on MedlinePlus, an online information service in association with the U.S. National Library of Medicine. It is important to note that, along with asthma, obstructive sleep apnea can also stem from a poor diet.

Learn which foods can boost the efficiency of your circulatory system.

Poor Food Choices and Obstructive Sleep Apnea

Obstructive sleep apnea is a medical condition that causes the throat muscles to involuntarily relax for a few seconds while an individual is sleeping. When this happens, their airways become temporarily blocked.

Obstructive sleep apnea is especially common among those who are overweight or obese. And for many of these individuals, this medical condition can cause fragmented sleep that leaves them feeling exceedingly tired during the day. Most physicians, nutritionists, and dieticians will agree that maintaining a healthy weight is one of the best ways to lower the risk of developing obstructive sleep apnea.

How to Eat Your Way toward Improved Sleep and Better Health

There are prescriptions as well as supplements that can help resolve many common sleep disturbances, including those mentioned in this article. However, choosing to follow an entirely new diet can also be beneficial. One of the most popular plans for losing weight, improving sleep quality, and achieving better overall health is the Mediterranean diet.

Following this diet may help improve sleep and make it easier to maintain a healthy weight, according to a study published by the National Institutes of Health.

Some of the foods you enjoy on a Mediterranean Diet program include these:

Fish
Lean poultry and fowl
Greek yogurt
Limited red meats
Nuts
Olives
Olive oil
Whole grains
Fresh fruits
Fresh vegetables

This same sentiment was also shared by Dr. Kelly Baron, an associate professor ad clinical psychologist and the University of Utah. In a separate study, Dr. Baron noted a strong correlation between following a Mediterranean-based diet and improved sleep among individuals between the ages of 65 and 75.

The same was also the case in terms of their overall physical health, according to Dr. Baron. Additionally, a Mediterranean diet favors relying on herbs and spices, somewhat fo salt to flavor foods. That practice further lowers the risk of developing hypertension, cardiovascular disease, and respiratory problems.

Learn about the symptoms of sleep apnea.

Final Thoughts on the Link Between an Unhealthy Diet and Sleep

In summary, poor food choices can cause a myriad of physical and mental health problems. These issues can make getting enough quality, restorative sleep especially tricky. Fortunately, for many people, the cure for most sleep disturbances ultimately comes down to eating a healthy and well-balanced diet.

11 Best Ways to Tighten Loose Skin After Weight Loss

May 2, 2020 by Power of Positivity

Is losing weight and becoming healthier one of your life goals? Since the obesity rate in America is increasing at alarming rates, you may be one of the millions of people who share the same goal of losing weight. With any amount of weight loss comes loose skin, so it’s important to know how to effectively tighten skin after weight loss.

It’s no surprise that dieting is a multi-billion-dollar industry in our country. No matter where you look, “experts” and fitness companies alike are urging consumers to try their pills, supplements, or programs with promises to lose weight quickly. Unfortunately, the only thing you lose in most of these diets is your money.

Doctors and bariatric specialists usually recommend losing weight gradually with a sensible meal plan and exercise. These experts also found that it is easier to shed pounds when you are younger, and men tend to lose faster than women. Before you implement any diet or exercise plan, consult your healthcare provider for a plan that is best for you.

The Woes of Sagging Skin

If you have worked hard and achieved your target weight, you have a right to celebrate. Your health has probably improved, and you love your new, slender body. When you remove your attractive, smaller clothing and look in a full-length mirror, does the saggy skin dampen your spirit?

Did you know that the skin is the most significant organ in your body? Shockingly, it’s responsible for many functions. It must provide a protective covering for your muscles, organs, and bones. Its natural elasticity allows you to grow and move comfortably. Areas such as your hands and face have the most delicate skin, which is why they are first to show signs of aging.

When you were younger, your collagen-rich skin is elastic and supple, so you probably didn’t have as many issues with loose skin after weight loss. As you age, collagen production decreases along with your skin’s elasticity. After years of being stretched from excess poundage, your skin may sag when you lose weight.

Have you watched the popular reality shows that showcase former bariatric patients who are now plagued with loose skin all over their bodies? Tired of hiding under compression garments and baggy clothing, they result in cosmetic surgery to remedy their excess skin. They often require multiple operations that are quite painful and expensive.

The good news is that you don’t need to go under the knife to firm your skin after weight loss. While nothing short of cosmetic surgery can remove sagging skin, alternative methods can improve it significantly. If you want a toner shape, consider these eleven ways to tighten your skin after weight loss. For those considering surgical options, consulting with Dr. Fouad Samaha, board certified plastic surgeon, can provide valuable insights and personalized recommendations.

1. You Are What You Eat

During your weight loss journey, you have probably learned much about diet and nutrition. Like a car, your body requires the right fuel to run efficiently for a lifetime. When you consumed the junk food that made you overweight, your whole system paid the price, including your skin.

One of the best ways for you to tighten loose skin after weight loss is to continue a proper diet regimen. Enjoy a variety of whole foods that are high in protein and heart-healthy fats and low in carbs and empty calories. Dark fruits and green leafy veggies provide antioxidants that help build and repair your skin cells.

2. Quit Smoking

If you haven’t already done so, if you quit smoking now, it can improve and extend your life. The same determination you used to lose weight will serve you well to kick the smoking habit. Even if you’ve smoked heavily for years, your body immediately responds positively when you quit.

Whoever said that smoke follows beauty must have never seen a smoker’s complexion. Of the many hazardous chemicals released from burning tobacco, many of them cause cancer. If that isn’t enough motivation to quit, think of how smoking destroys your skin’s appearance and elasticity.

Talk to your physician about a smoking cessation plan that’s right for you. Soon, you may notice a difference in saggy skin areas remaining from losing weight. Take the money you save from not buying cigarettes and invest in a new wardrobe.

3. Be Sun Smart

Being cautious of overexposure to the sun doesn’t require you to live like a vampire. Our bodies need a certain amount of sunlight to manufacture vital Vitamin D. As with everything in life, it’s possible to get too much of a good thing.

To help your skin recover and tighten some after shedding pounds, it’s even more crucial to avoid skin-damaging UV rays from the sun. Exposing yourself to this solar radiation can cause premature wrinkling and loss of skin elasticity. Wear sunscreen, light clothing, and hats to protect yourself from sun damage.

4. Keep It Moving

In discovering the law of inertia, Sir Isaac Newton proved that a body in motion tended to stay in motion unless acted upon by another force. You probably developed a daily exercise regimen to get to your weight goal. To firm up sagging skin, keep your body active.

Even the most devoted and strenuous exercise can’t erase loose skin. However, you can improve elasticity, some with daily workouts. Yoga is an ideal way to tone your body through gentle stretching and relaxation techniques.

5. Pamper Your Face

You may hide loose skin on your body under compression garments and flowing clothes, but you can do little for it on your face. If there are any perceived benefits of toting extra pounds, one is that it makes fine lines and wrinkles less noticeable.

When you lose weight in your face, you will often battle a wobbly chin and droopy bags around your eyes. To help tone and tighten your complexion, use natural ingredients like oatmeal or egg whites for beauty masks and toner. It can improve your face and lighten the wrinkles.

Dermatologists also recommend that you massage your skin daily to increase blood flow. Use a soft exfoliating brush for your face and a larger one for beneficial dry brushing. When you are good to your skin, it will glow with vitality and confidence.

6. Keep Hydrated

Did you know that not all drinks are created equal? Even your favorite diet sodas are loaded with caffeine and other ingredients that can dehydrate you. Too much alcohol is another robber of moisture for your internal body and skin.

Be kind to your skin and enjoy six to eight glasses of water each day. If you need a little flavor, add lemon or lime slices. Properly hydrated skin is less likely to be so droopy. Keep diet sodas, alcohol, and caffeinated beverages to a minimum.

Here’s how drinking lemon water helps improve your health.

7. Be Generous with Natural Oils

When you are trying to tighten loose skin after weight loss, you may notice your complexion is dryer than usual. In addition to drinking plenty of water, be sure to nourish your skin with natural emollients. They nourish skin cells and give your face a healthy radiance.

Forgo the expensive beauty products in the department store and treat yourself to a massage of pure olive or coconut oil. Vitamin E is also an excellent oil for moisturizing and toning your skin. These may improve the tautness of loose skin.

8. Try Firming Creams

Beauty science has come a long way in creating lotions and creams that can help tighten loose skin after weight loss. You can find them in most health and beauty aisles from brands that fit just about any budget. Be sure to check for natural ingredients.

Firming creams are especially useful on troublesome spots like your thighs, upper arms, and behind. Some brands are formulated to lift and tone drooping skin on your face. It often takes a while of dedicated use to see results.

9. Continue Your Weight Loss

Losing the last few pounds to reach your weight loss goal is often frustrating. Even though you lose pounds and inches, some fat may be lingering and causing your skin to droop. By shedding those extra pounds, you may tighten loose skin after weight loss.

10. Use Supplements

Talk to your healthcare provider about dietary supplements that can help you tighten loose skin after weight loss. Some of these include collagen, gelatin, Vitamins C &E, or protein. They nourish skin cells and can improve its elasticity.

11. Cosmetic Procedures

Not all cosmetic procedures include radical surgeries and facelifts. Do you want to tighten loose skin after weight loss? Talk to a licensed and experienced plastic surgeon about your options. These may include numerous minimally invasive procedures such as micro-dermal abrasions, laser resurfacing, and chemical peels.

You also might have considered Botox injections for tiny lines and wrinkles around your face, forehead, and neck. Just make sure to get botox injections from a licensed professional.

Use these 3 ingredients to make a “natural Botox” for your skin.

Final Thoughts on Your Efforts to Tighten Loose Skin

There are no magic wands that instantly tighten loose skin after weight loss. It can be frustrating, even when you’ve reached your goal weight. Talk to your doctor and a licensed fitness instructor about these and other ways to firm your skin and feel better about your new body.

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