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With A Heavy Heart Owner Closes Restaurant, Employees Discover Truth

November 6, 2019 by Power of Positivity

Tim Harris is, by all accounts, an extraordinary man. A once-in-a-lifetime kind of man. He’s met various celebrities, been featured in People Magazine, and graduated from Eastern New Mexico University. He was elected homecoming king of his high school class “by the largest margin in school history” while earning “Student of the Year” honors and met President Barack Obama. He went on to become an entrepreneur and open a restaurant.

You could probably ascertain Tim’s passion by looking at his academic record from his university. He graduated with three certificates: Food Service, Office Skills, and Restaurant Hosting.

After college, Mr. Harris spent a couple of years working as a host at Applebee’s and traveling throughout the Bahamas. His real dream? To open his own restaurant.

Tim is a well-traveled man, well-educated, and beloved by just about everyone who’s ever met him.

Tim Harris also has Down syndrome. The condition is genetic, and it impacts learning ability, changes the course of normal development, and causes certain physical alterations.

Tim’s condition, remarkable ambition, and outstanding achievements may help explain his favorite quote, which is from no other than another entrepreneur–Walt Disney.

“If you can dream it, you can do it.” ~Walt Disney

In October of 2010, Tim’s Place opened its doors.

Tim’s Place

“My favorite of all is the people coming through the front door. My hugs are way more important than the food…The food is just food!”

Tim’s Place Claim: “America’s Friendliest Restaurant!”

Tim’s Place motto: “Breakfast. Lunch. Hugs.“ Yes, Tim Harris loves to hug. Per his restaurant’s website, Mr. Harris has hugged over 75,000 people from 38 countries.

With Tim’s unceasing optimism and relentless ambition, Tim’s Place became an extraordinary success. He ran his business while speaking at multiple venues across the U.S.

His message: “I am here to tell you that dreams come true.”

Tim’s incredible business success, loving heart, and myriads of fans led to plenty of publicity. He’s been in front of cameras at CBS Evening News, America Online, ABC News, NBC Today Show, NBC Nightly News, National Public Radio (NPR) and CNN News.

Impressive.

With A Heavy Heart Owner Closes Restaurant, Then Heartbroken Employees Discover Beautiful Truth

In early 2015, Tim walked into the doors of his restaurant with a knot in his stomach. He knew what he was about to do would break his heart. And it would hurt the hearts of the people who worked for and loved him.

Indeed, he was about to close his epic creation. He was about to close Tim’s Place.

Obviously, the reasons were not financial. Tim’s Place had been an outstanding success. Tim Harris had been an outstanding success. His employees and his patrons adored him. He loved his creation.

No, Tim Harris was in love. Deep in love.

He met his girlfriend, Tiffani Johnson at the National Down Syndrome Congress Convention. They began dating and – as love often does – changed his (and her) world.

There was just one problem: Tiffani lived in Iowa.

“I always wanted a restaurant since I was a kid,” Tim says. “I’m going to miss it here, but I’m doing it for love.”

As expected, his employees were sad at first, but soon elated after Tim explained his love story.

“I’ve never met a guy like Tim. I figure I’ve been bit by a love bug.” ~Tiffani, Tim Harris’ girlfriend

From restaurant to non-profit agency, Tim continues his work

In August of 2014, Mr. Harris started ‘Tim’s Big Heart Foundation (TBHF), a non-profit corporation “that aims to inspire people from all over the world to lead meaningful and fulfilling lives via entrepreneurship and inclusion in their communities.”

Tim’s vision for TBHF is symbolic of the man’s life: “to help other individuals with intellectual disabilities to start their own business. (Believing) that anyone, with the right support”, can achieve their dreams.

His foundation, fittingly named Big Heart Enterprises, is his latest entrepreneurial endeavor. He announced his new venture on Facebook:

“Hey everyone, did you know that I own my own business? I opened Tim’s Big Heart Enterprises to empower and motivate everyone to live their life to the fullest. I do this by speaking to events, conferences, and families to show that no matter what life has given you, you can live an awesome life because you are awesome! And I would love the chance to share my story with you and give out more hugs!!”

Tim, I think we’d all love to give you a hug!

Feature Image Source: CBS Evening News / YouTube

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

How To Become An Early Bird (If You Want To…)

November 6, 2019 by Power of Positivity

Unless you’ve been living under a rock on some desert island, you know the ‘early bird’ and ‘night owl’ thing well. Some of us strongly prefer “early to bed, early to rise” while the rest of us say “Screw that!” and stay up late and wake up late.

Supposedly, all of us have an innate preference. It is complicated to change this preference. The ‘morning lark/night owl’ continuum is pretty short, supposedly.

In this article, we will talk about becoming an early bird. If you’re a night owl, the notion of getting to like the (*shiver*) early morning is one that you’ll fight to the death.

But we’re going to make things interesting.

We’ll also discuss the science behind the early bird and night-owl thing; the challenges of switching from one to the other, and the importance of proper sleep hygiene.

Let’s do this!

First, An Offer You Can’t Refuse…

We’ll be conducting a hypothetical experiment for the remainder of this article. Let’s say that you’ve been working some midnight shift somewhere for the last decade-plus. It’s your night owlish dream come true.

Then, some company called ‘Made In Heaven’ discovers your fantastic talent and wants to hire you for twice the salary with full benefits (hey, why not have fun with the hypothetical?). You get two months of paid vacation, too. And, hey, why not a company vehicle of your choice? You got it. Here are the keys.

There’s only one catch.

Your new employers want you there at 7 a.m. sharp. Every morning. *GULP*. Your stomach hits the floor. Your mind screams, “What? What?! Oh, hell, n-…”

Now, you’re a realist. You have bills to pay and mouths to feed. So, you’re not going to abandon all reason and turn this job down. Besides, you’re already packed for that open-date two-month vacation to Tahiti. And that car…

But still.

7 a.m.? Who in their mothereverlovin’ mind would go to a job at 7 in the morning? On purpose?

It’s going to be a tough transition.

The Circadian Rhythm

“It is estimated that nearly 70 million individuals in the United States alone suffer from … disturbance to the self/wake (cycle) … (impeding) normal functioning and has potentially damaging effects on health and well-being.”

~ Facer-Childs, R., et al. (source)

In our hypothetical scenario, a dream job is just enough for a night owl to try and recondition their habits. And make no mistake: it is that hard. Even if they don’t realize it at the time.

Why? Because we’re talking about uprooting deeply ingrained brain pathways that control the sleep/wake cycle – also known as the circadian rhythm.

The circadian rhythm is not just about sleep/wake cycles, either. If it were, things wouldn’t be so bad. One’s circadian rhythm influences mental and physical functioning, behavior, and temperament. Circadian rhythms also affect body temperature, digestion, eating habits, and other bodily functions.

Abnormal rhythms link to many severe physical diseases and disorders, including diabetes, obesity, and sleep disorders. Mental problems related to irregular circadian rhythms include bipolar disorder, depression, and seasonal affective disorder.

All of the abovementioned functions are different in eearly birds than they are in night owls. Why? It’s all in the brain.

The Brains of Morning Larks and Night Owls

“This mismatch between a person’s biological time and social time — which most of us have experienced in the form of jet lag — is a common issue for night owls trying to follow a normal working day.”

~ Elise Facer-Childs (source)

Researchers at the University of Birmingham in the U.K. undertook a study to investigate the functional connectivity (‘FC’) in the default mode network (‘DMN’) of the brain. The study consisted of 38 “Early and Late circadian phenotypes,” 16 ‘morning larks,’ and 22 ‘night owls,’ respectively.

The DMN consists of “an interconnected group of brain structures” posited to operate as part of some neurological system. These areas of the brain were so named after researchers found “surprising” amounts of brain activity in people supposed to be at rest; that is, not engaging in any sort of mental exercise.

Brain activities associated with DMN activity include “daydreaming, recalling memories, envisioning the future, monitoring the environment, thinking about the intentions of others, and so on.” Importantly, research has detected associations between DMN activity and “mental disorders like depression, anxiety, and schizophrenia.” More about this later.

The research team also discovered differences in the brain regions linked to attention and cognitive performance between night owls and morning larks. Concerning functional connectivity, morning larks tested higher in these regions of the brain. These differences, the research team says, account for the higher performance of morning larks in “task performance” tests.

In other words, the brain acts differently in both groups. More importantly, the research shows that morning larks, on average, perform better than night owls. Combine this finding with the increased health risks of being a night owl, and you have two good reasons for converting into a morning lark.

Maybe you don’t need that dream job to convince you, after all.

How To Become An Early Bird

Without further ado, here’s a quick self-guide to becoming an early bird.

Know Your Purpose

Why do you want to wake up earlier? Are you trying to get healthier? Be more productive? Or is it because of the benefits mentioned above?

It’s not easy to get up before everyone else. This is particularly the case if you don’t clarify your purpose for doing so. If your idea of a goal is “I need to get up earlier. Guess I’ll do that” – well, good luck.

Here are a couple of quick examples of having a purpose in this context.

“I need to get that side business going. With that extra couple of hours, I can hammer out a strategy….”
“Waking up a couple hours early will let me get to the gym. I’ll have more energy for the rest of the day, too…”
“That brilliant team at Power of Positivity said I’d become healthier and smarter….”

Extra points if you use that last one.

Manipulate Lighting Exposure

Now that you’ve got your purpose (right?), you must support your body during this transition. An area where many people fail in this regard is not changing up their lighting exposure.

Relatedly, there is another “cycle” worth mentioning here. The natural light and darkness cycles as the day progress. These lightness/darkness cycles are a primary zeitgeber or environmental cue that reboots the internal body clock. Specialized cells in your eyes detect light levels and transmit this data to the suprachiasmatic nucleus (SCN). The is a tiny area of the brain, located in the hippocampus, that regulates the circadian biological clock.

So, how do you manipulate the lighting? First, if you have an iOS device, consider downloading the free app ‘Entrain,’ a mobile program that recommends changes to light exposure. Second, cut off the mobile devices before bedtime – or install (and remember to use) a blue light filtering program. Third, keep all lights in the bedroom dimmed down – and draw those curtains!

Wake Up At The Same Time

To reset your sleep/wake cycle, you must be consistent with your (ta-da!) sleep/wake times. This means going to bed and waking up simultaneously, preferably every day. You should fully anticipate your body-mind fighting against this change of habit – this is normal. Eventually, falling asleep and waking up at these times will become much more manageable.

In the beginning, give yourself a bit of slack with your wake-up time. Choose to wake up when it is still dark outside, allowing your body to get used to seeing darkness upon awakening and adjust accordingly. You may want to try not to use an alarm clock. Set the intention to wake up at a predetermined time. You may find that your body wakes up automatically and without intervention.

Give It Time

While changing up your sleeping habits may not seem like a big deal, it is. Make no mistake. You are forcing the body to do something it doesn’t want. Understand this and appreciate the inherent difficulty of what you’re doing.

Final Thoughts on Shifting Into Early Bird Mode

All you can ask of yourself is to commit and do the work to become an early bird. If you know what you’re doing, let the rest happen naturally. Set the right conditions and try to change this up with as little effort as possible. You’ll be amazed at just how resilient the body is when this is the case.

Researchers Reveal How Time Accelerates As You Age

November 6, 2019 by Power of Positivity

Do you remember when you were growing up as a kid and time seemed to last forever? Now, you can’t seem to understand just where the time goes. Well, you may be shocked to know that researchers may have come up with a working scientific explanation for this phenomenon.

Take for example this study by psychologists Sandra Lenhoff and Marc Whittman, formerly of the University of Munich. In a survey of nearly 500 people, with an age range of between 14 and 94 years, the participants reported the following:

Shorter durations of time – a week or a month, for example – did not seem to be perceived differently with age. All ages instinctively see shorter periods of time as accelerating faster than they actually did.
Longer durations of time – multiple years or a decade – were perceived as passing much more quickly by those in the higher age groups when compared to people in the lower to mid-aged groups.
Conclusion: “When asked to reflect on their lives, the participants older than 40 felt that time elapsed slowly in their childhood but then accelerated steadily …”

How could we possibly perceive time as accelerating as we get older? Can there actually be a valid scientific explanation for this experience? Or is this perception of time acceleration more based on individual psychology than anything else?

Setting the stage, we’re going to discuss a pair of topics that, on the surface, couldn’t seem more far apart: aging and physics (really!). First, let’s discuss what happens at the biological level.

Two Different Perspectives on Aging

“People are often amazed at how much they remember from days that seemed to last forever in their youth. It’s not that their experiences were much deeper or more meaningful; it’s just that they were being processed in rapid fire.” – Adrian Bejan, Professor of Mechanical Engineering at Duke University (source)

Adrian Bejan, a professor of mechanical engineering at Duke University, says that physics is at the heart of how we perceive time. More specifically, complex physics-based in neuroscience are behind how we perceive time.

Here’s the basic gist of Bejan’s theory in three main points:

1. During our “younger years” – especially in childhood – webs of brain cells undergo rapid growth change which causes them to lengthen. Maturing brain cells make it easy for electrical signals to “fire and wire” together.
2. After this initial neuronal growth spurt, brain cells begin to deteriorate and shrink in size, creating more resistance to the flow of electrical signals.
3. The rate at which mental images are acquired and processed is faster in (1) than in (2).

Since the rate at which we process mental images correlates with the perceived slowness and acceleration of time, respectively, the brain wires itself to see time as passing slower during earlier stages of development than in the later years. Basically, this “rapid firing” of mental images directly affects how fast or slow we perceive the passing of time.

Moreover, there are two unique ways in which the physics of the brain unfolds: (1) Prospective vantage: the perception of time as an event unfolds, and (2) Retrospective vantage: the perception of experiencing time after the event ends.

These vantage points are based on how the brain encodes new experiences into memory. More specifically, how the brain more readily encodes novel experiences and resists encoding the familiar.

Let’s say you went on a fun-filled vacation to your dream spot. No matter what you did while on vacation, you’ll probably remember both the fun and not-so-fun times in rather vivid detail. Why? Because these events occur in a novel setting and your brain highly engages with its environment.

“Time Flies When You’re Having Fun.”

Another thing. Did you know that time does indeed “fly when you’re having fun” and “slows to a crawl when bored out of your skull?” How in the heck can we explain this one?

Once again, the answer is rooted in neuroscience. While we’re having a grand ole’ time, the brain is busy “snapping” images and storing them into memory. As a result of this rapid-fire activity, the brain will see time as coming and going at an extraordinary rate. Of course, since the activity – whatever it is – is deeply enjoyable, we desire nothing more than for this “time flying” to cease.

“The same thing happens as we get older and time starts to speed up,” says psychologist and BBC broadcaster Claudia Hammond, “There are fewer memories of new things, and we do the same things more and more often.”

There is a silver lining to this whole experience, however, which may arguably carry more value, particularly as you age or have more people with whom to share your treasured memories. As you reminisce about the event later on in life, the time will retroactively seem to have gone much slower than it did at the time. As you’ll have an abundance of mental images from which to savor, you can treasure these moments in vivid detail.

Slowing Things Down

“Let any one try, I will not say to arrest, but to notice or attend to, the present moment of time. One of the most baffling experiences occurs. Where is it, this present? It has melted in our grasp, fled ere we could touch it, gone in the instant of becoming.” – William James in The Principles of Psychology (source)

A natural question to ask at this point is, “Well, what can I do to slow things down?” The answer may lie in mindfulness and paying closer attention.

The more attention we direct onto something, the more novel that thing becomes, and the more that time slows down. Fortunately, this concept doesn’t just apply to the enjoyable stuff that we experience for the first time.

Routine and even boring tasks may become more fulfilling and, thus, more memorable when done from a place of mindfulness. “Taking a different route to work, getting off your bus a stop early or avoiding having the same sandwich for lunch every day could make your life seem a bit slower,” says Hammond.

Training your brain to become more mindful is not an easy task. However, if you are patient enough to overcome your mind’s initial resistance, there are some remarkable benefits to reap.

Here are five ways of introducing mindfulness into your life:

1 – Practice mindfulness during routine activities:

While the statistics vary, most studies cite a number around 30 to 50 percent as the amount of time we spend mind-wandering. To overcome “autopilot” mode, practice paying attention to basic things like eating breakfast, brushing your teeth, taking a shower, or walking.

2 – Do it, but don’t overdo it:

“It” being mindful activity. 10 to 20 minutes may be the sweet spot, though you may find it difficult to stay with it this long at first. Five minutes is a good amount of time with which to start.

3 – Be kind to yourself:

It’s natural to want to continuously be mindful, especially when you notice how good it feels. However, it is important to remember that your brain takes time to retrain. When you notice that your mind has wandered away from the object of mindfulness – which it inevitably will – gently bring it back. Be patient with yourself!

4 – Be mindful while waiting:

Use mindfulness to help you overcome those things you find quite intolerable. Waiting in line or in heavy traffic seem to be popular choices. When you find yourself getting irritated, switch your attention from your feelings to the breath. Concentrate on the inhalation and exhalation while letting the other feelings just “be.” Deep breathing helps here.

5 – Practice meditation:

The research is in – and meditation is perhaps the best thing that you can possibly do for your mental and physical health. Per a report published by the National Institutes of Health, multiple studies appear to confirm that meditative practice helps with multiple mental and physical health conditions, including:

Anxiety, depression, and insomnia
High blood pressure (hypertension)
Immune system-related disorders
Irritable bowel syndrome (IBS)
Menopausal symptoms
Stress-related inflammation

Final Thoughts on Why Time Accelerates During Aging

There seems to be little doubt that time accelerates as we age. But is this necessarily a bad thing? Like most other things in life, it depends on our approach and mindset. If we remain tuned out and on autopilot, not only will time blow by, but we’ll be much less happy as a result.

If, however, we can learn to pay more attention to the everyday things, both ordinary and extraordinary, we may find ourselves not only enjoying ourselves more – but for more extended periods.

11 – “The greatest discovery of all time is that a person can change their future by merely changing their attitude.”

Take an honest, deep, hard look at yourself. Do you feel entitled to happiness? Do you feel afraid of success? Or, do you feel like victory will never be yours? If you don’t have the right attitude you will make things much tougher on yourself in the long run. You need to adjust your feelings to work with your goals. And don’t just work on them once and expect that to be it. Reassess your attitude on a regular basis to make sure you are where you need to be in that regard.

12 – “You can have it all. Just not at once.”

If you think being successful means running a company, being a great full-time parent, going on lots of vacations, and having tons of money in the bank, you may be leading yourself toward disappointment. If you focus your life on one thing, it will be hard to be as successful in other things. That doesn’t mean you can’t have other things. It just means you may need to focus on one main goal at a time and be okay with not doing quite as well with the other goals you have.

13 – “Often we don’t even realize who we’re meant to be because we’re so busy trying to live out someone else’s ideas. But other people and their opinions hold no power in defining our destiny.”

If you spend all of your time worrying about how others perceive you, you won’t have time to fulfill your dreams. You can’t let the judgments of others slow you down in your path or stop you from doing what you need to do to reach your goals. The only person whose opinion matters is your own.

Doctors Share 10 Secrets for a Fit Pregnancy

November 5, 2019 by Power of Positivity

Whether she’s starting a fit pregnancy or walking through a high-risk pregnancy, a woman is naturally protective over her body. It doesn’t matter is she’s pregnant for the first time or the fifth. She’ll eat a little more, plan a little more, and worry a bit more. One of the factors many women worry about is their fitness regimen.

There are so many myths keeping physically active while pregnant. A woman can (and should) exercise throughout her pregnancy. If you’re a pregnant woman who wants to enjoy a fit pregnancy, consider the following tips to achieve this goal.

10 Ways To Stay Fit Throughout Your Pregnancy

1. Track your steps.

Many wellness professionals encourage people to take 10,000 steps every single day. It’s a great way to stay on top of your health, remain active, and challenge your body to move consistently. When you lead a sedentary lifestyle, it’s practically effortless to become complacent in your state.

This need to move is especially true for women when they’re pregnant. To enjoy a fit pregnancy, challenge yourself to track your steps. If you’re able to take 10,000 steps every day, try to make that happen. Take the stairs instead of the elevator all the time. Pace yourself.

Go for a walk in the morning or the evening. Put on some great music or a podcast while you walk on the treadmill for an hour or more. As you become intentional about tracking your steps with a pedometer or smartwatch, you’ll be able to remain fit throughout your pregnancy confidently.

2. Exercise at least once a day.

If work out multiple times each week, now isn’t the time to fall back. Instead, work on exercising at least once a day. It doesn’t matter how you get the workout in. You can head to the gym to enjoy a cardio dance class.

You might decide to get on the bike to enjoy a spin class. If you love to lift weights, that’s a great option to consider. If you’re not in the mood to head to the gym, do a few laps at the local swimming pool. Water is excellent for providing the resistance you need to tone the muscles and gently challenge your body.

If the pool and the gym don’t appeal to you on a particular day, turn on a YouTube video. There are tons of workouts you can try. Take a look at the exercises that are specifically for pregnant women. Purchase equipment like resistance bands to provide an extra challenge to optimize a fit pregnancy.

3. Drink lots of water.

One of the reasons why so many women struggle to remain fit is because they don’t drink a considerable amount of water daily. To maintain a level of fitness during your pregnancy, you’ll have to remain hydrated. Talk to your doctor to find out how much water you need to drink while you’re pregnant. Carry a large water bottle around that you can take sips from throughout the day.

If you’re not great with remembering to drink all of your water, set timers on your phone to remind you. Set three goals for your water intake. You can drink a certain amount of water in the morning. Do the same for the afternoon and evening. Water will help you to feel more energized, fit, and healthy.

4. Stay on top of prepping healthy meals and snacks.

Healthy meals and snacks are imperative as you are housing another human being within your body. However, you don’t need to adopt the idea that you need to binge. Just because you’re carrying a baby doesn’t mean you need to eat for two adults. The baby is only so small for the majority of the fit pregnancy.

You only need a few extra calories each day to maintain a fit, healthy body that can house a growing baby. Therefore, it’s best to prepare your meals in advance. This food prep will help you to avoid fast food stop on the way home. If you know that there’s a particular food you’re craving, do your best to create a healthier version at home.

5. Lift weights.

Don’t be afraid to challenge your body during your pregnancy. The key is to test it within reason. If you’re not used to lifting heavy weights, now isn’t the time to start. Instead, lift what’s comfortable and reasonable for you.

If you’re just a beginner in becoming fit, stay within the five to ten-pound range for weights. Use the free weights to perform light exercises. If you plan to lift heavier weights, always do so with supervision.

During your fit pregnancy journey, it’s a great idea to find a gym partner who’s willing to help you through the workouts. When it’s time to lift weights, you two can spot one another through the process. If you don’t have a friend you can rely on, ask the gym personnel if there’s someone on staff who can help you. If your gym hosts weight lifting classes, attend one of the classes where there’s tons of supervision for each attendee.

6. Get lots of rest.

Don’t underestimate the power of rest. If anything, you’ll want to take advantage of the ability to rest before the baby arrives. While it can be pretty challenging for some women to sleep with a large baby bump, it’s essential to find the right position that works for you.

Furthermore, you’ll want to listen to your body. If you’re feeling exhausted, don’t exercise. This feeling is your body, saying that it needs rest. If you need to take a nap during the day or the afternoon, give yourself the chance to take a break.

During pregnancy, your body and hormones are going through all types of changes. These changes can lead to fatigue. It’s perfectly normal to feel tired. However, you’ll want to do your best to make sure you’re getting the rest you truly need. If you’d like to enjoy the benefits of a healthy, fit body during your pregnancy, always do your best to get at least eight hours of sleep each night.

7. Do prenatal yoga or stretching.

When you’re pregnant, your body will naturally get used to certain positions to adjust to the growing baby bump. Consequently, it can become easy for women to become stiff over time. This stiffness is because they’re not moving their bodies in the ways they’re used to. Thus, it is excellent to make a habit out of stretching and prenatal yoga. You can visit a yoga center to enjoy yoga classes regularly.

Plus, you can do these classes with accountability and supervision. You can also choose to do the stretches at home. There are tons of prenatal stretching exercise options for women who are looking to develop their private practice at home. If you’re able to stretch daily, this will help you to maintain a certain level of flexibility.

8. Take your vitamins.

A well-balanced diet is the best way for a pregnant woman to receive their nutrients.

However, some doctors recommend a prenatal vitamin for women as a supplement. Many women like taking a prenatal vitamin because it’s an easier way to get the added nutrients and vitamins that they need to meet the demands of their ever-changing bodies.

Furthermore, vitamins are a convenient way for you to enjoy ease of protecting your immune system. When you go out in public spaces, you’re exposed to other people’s germs. To maintain an enjoyable fit pregnancy, take a multi-vitamin as it can help you to protect your immune system, and more.

Check with your physician before adding vitamins while you are pregnant.

9. Reduce stress.

To maintain a fit pregnancy, you’ll want to monitor your stress level. Truthfully, they both impact each other. When you’re able to exercise, it will help your stress level remain low. When you’re actively monitoring your stress level, it’ll be easier to focus on building a robust and healthy body during your pregnancy.

Stress can impact your health in really negative ways. Stress can cause illness, disease, and physical pains. Remember to take deep breaths throughout the day. If someone or something is stressing you out, deal with the issue. If you need to see a counselor or eliminate a person from your regular life, do so. Your life and your baby’s life depend on it.

10. Listen to your doctor.

While it’s nice to push yourself to the limit and work hard, you have to move a little differently when you’re pregnant. In fact, it’s a terrible idea to try to work your body out past its ability. Instead, talk to your doctor about what they recommend in your workouts.

As you make regular visits to monitor the baby’s health, be transparent about the workouts you’re doing and how you’re feeling. Full transparency is essential so that the doctors can recommend any vital advice or precautions. Your doctor is there to help you with your pregnancy and your body. Be truthful because it’s better to be safe rather than sorry.

Final Thoughts on Keeping Your Body Fit During Pregnancy

As you implement these ideas, make sure you’re intentional about learning how to monitor what’s normal for your body. Also, don’t compare yourself to any other woman, you know. If your friend did Crossfit during her pregnancy, that’s her journey.

If you’ve never picked up a dumbbell in your life, wait until after the baby arrives to try a Crossfit class. It’s all about finding what works for you to stay fit throughout your pregnancy. Once you’re able to create a routine that helps you to feel your best, stick with it.

3 Research Teams Reveal Powerful Health Benefits of Meditation

November 5, 2019 by Power of Positivity

Meditation may help you live longer. What a claim. Yet, it’s powerful stuff–and true, according to scientists from three respected institutions.

Sit back a moment and think about your daily life.

You open your eyes and slowly begin to rotate your body out of a nice, warm bed. Already, your brain is firing off thoughts about where you need to be, when you need to be there, and how much stuff you need to get done today.

As your day progresses, you experience a litany of distractions and have to discipline yourself to stay on task. This is not easy to do with ringing phones, loud co-workers, meetings, email, conference calls…whew!

This constant barrage of information overload and distractions takes its toll on our brains and overall mental and physical health.

People who practice meditation often say that it’s the answer to these and other problems. They swear that meditation keeps them healthy both mentally and physically. Does it? What do scientists and doctors have to say?

Let’s first delve into some basics on meditation.

What is meditation?

First, it’s important to discuss what meditation is and is not.

Meditation is simply mindfulness and being present. It is the observance of your thoughts. It is being attuned to your breath, mind, and body. Furthermore, the practice is an ongoing process and one that nearly everyone can learn.

Meditation is not the elimination of your thoughts. It is not a religious practice (although you can certainly meditate on your God, religious texts, etc.). Nor is it something that is going to feel comfortable and natural the first time. In short, nobody arrives here on earth a naturally-talented meditator.

What Science is Saying

Scientists are trained to be objective and base their findings on evidence. Experiments and studies are closely monitored and data is precisely recorded. It has to be this way for a scientist’s findings and work to be taken seriously by his or her peers.

So, when numerous scientific studies conclude that there are many positive benefits to meditation, it’s a big deal.

And when the American Medical Association – the largest association of physicians in the United States – says that meditation is a beneficial practice, it’s a big deal.

1 – Harvard scientists state that meditation can shape your brain

Neuroscientists at Harvard University shared results that prove that the brain can be physically changed with meditative practice.

In the study, the team took anatomical magnetic resonance images (MRIs) of 16 healthy participants before and after they underwent an 8-week Mindfulness-Based Stress Reduction (MBSR) program. This program is one of the most widely-practiced by those seeking better mental functioning and emotional control.

After the program was completed, they took a second set of MRI scans. The images showed increased gray matter concentration in 4 regions of the brain, including the hippocampus, cortex and cerebellum, responsible for learning and memory processes and emotional regulation!

The participants reported improved mental processing, emotional balance, and other benefits.

Brita Holzel, the lead author of the student notes:

“It is fascinating to see the brain’s plasticity and that, by practicing meditation; we can play an active role in changing the brain and can increase our well-being and quality of life.”

According to Sara Lazar, Ph.D, author and scientist involved in the study:

“This study demonstrates that changes in the brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

Can meditation help change the brain? Yes!

2 – American Heart Association – Meditation can reduce heart attack, stroke, and death

According to the research of the American Heart Association (AMA) journal, African Americans with heart disease that practiced Transcendental Meditation (TM) were 48% less likely to experience a heart attack, stroke, or die than a group that just exercised and dieted.

The research team split 23 people were into two groups. First, they instructed a group to practiced the technique of TM. Secondly, they sent a group off to attend a physical education class.

The TM group sate with their eyes closed for 20 minutes twice daily practicing the technique, allowing the deep rest of their minds and bodies while remaining alert.

The exercise group was professionally advised to spend at least 20 minutes a day at home exercising, eating healthy, and general relaxation.

Additionally, researchers found that those in the TM group had reduced blood pressure and reduced smoking and other adverse habits.

So can meditation support heart health? Yes!

3 – MIT and Harvard neuroscientists assert that this practice can reduce distractions and relieve pain

Neuroscientists from the Massachusetts Institute of Technology (MIT) and Harvard University split a group of 12 subjects into two groups – a group of 6 that practiced Mindfulness-based stress reduction (MBSR) and 6 that did not meditate.

Once a day, the MBSR group listened to a 45-minute program that guided them through the lessons. These lessons consisted of mindfulness meditations, body awareness, and simple yoga.

The team conducted two brain scans of the subjects during the study. They performed these tests three weeks in and again at the end of 8 weeks.

They found two amazing findings:

First, the meditation group had greater changes in the amplitude (size) of the Alpha brainwaves than the group that did not meditate. Essentially, the meditators had a greater improvement in focus and bodily awareness. The meditation group also expressed that they experienced less stress and reactive behavior.

Second, individuals that experience chronic pain may benefit from meditative practice. So findings from this study indicate that chronic pain sufferers may be able to lower their pain signals. According to Catherine Kerr, a professor at Harvard Medical School and the lead author of the study:

“They learn to be aware of where their attention is focused and not get stuck on the painful area.”

Can meditation reduce distractions and ease your pain? Yes!

Final Thoughts on the Healing Power of Meditation

The fact that neuroscientists, doctors, and others within the scientific and medical community and now validating meditation through rigorous studies is a phenomenal development.

The fact that we can literally reshape our brain through meditation is incredible.

Meditation can reduce or eliminate our chances for heart disease, stroke, and other heart and brain-related ailments.

Meditation can result in better mental functioning and emotional stability.

And finally, meditation can help us find peace within ourselves.

Wow!

14 Secrets to Cultivate Love In A Long Distance Relationship

November 5, 2019 by Power of Positivity

Sometimes life gives you challenges that seem impossible to beat. Being in a long distance relationship is one of those challenges. You may be located in a faraway country or might be in a different state. Regardless, a long distance relationship is what you make it. Furthermore, you must work extra hard to cultivate those sparks of love.

Many people get into relationships for various reasons. Still, in order to keep the love healthy in a long distance relationship, all you need to make it work is genuine affection and attention. This being the foundation of any relationship, you also need to consider other aspects that will always keep the fire blazing.

Life has so many things that need to be put into consideration each day. This is why you need to stop what you’re doing for a minute and consider the importance of your spouse. The distance may be a limiting factor, but you can close that enormous gap if you give it the right energy.

In any case, thousands of close distance relationships always seem to head south. Indeed, whether your spouse is merely an inch away from you or miles apart, the outcome can lead to a break up if you aren’t doing the right things.

How to Keep the Love Strong in a Long Distance Relationship

Here are some of the most useful tips you can employ to keep the love strong in your long distance relationship.

1. Make Frequent Phone Calls

There’s no need to sugarcoat how hard it is to be away from the person you love. This physical barrier is why you should always show your special person how much they mean. Indeed, this gratitude is something that you must express often.

You don’t have to make ten phone calls a day all the same since you don’t want to look desperate and creepy. All you need to do is schedule some time during your regular 24 hours to make that one special call.

2. Send Morning Texts

Long-distance couples go through several challenges, just like any other couple. You may have a busy schedule, clocking in early for work and leaving late. Your occupation and life responsibilities shouldn’t hinder you from communicating with your love.

This is why you need to text your spouse in the morning before you begin your day. The thought of him/her waking up to your morning text can be both touching and romantic.

3. Send Photos of Your Day

Pictures can speak a thousand words. Your faraway spouse or partner may be going through a tough day. However, once they get a photo message from you and of you, everything can change. A photo of your loved one can brighten up their day. You can also text images of what you’re doing instead of always sending a picture of yourself.

4. Schedule Date Nights

Well, you and your spouse may not have a chance to plan for an actual physical date, but who said that all dates require physical presence? The best thing about being in any relationship is making fun memories together.

Ideally, you and your special someone can make plans to watch a similar series at the same time or even video call each other. This planning will make both of you feel closer to each other.

5. Send Gifts

Those distances can separate you and your loved one, but that doesn’t mean you shouldn’t take time to do things for each other. You can always do some gift shopping, put it on a courier, and have it mailed to the love of your life.

Sending each other gifts can ultimately show that you think about each other in the long term. Be thoughtful about what you present to them. Here is an example. Does your spouse like to wear watches? If they do, why don’t you surprise them with one as a gift?

6. Send A Care Package

Sending a care a package to your spouse miles away is a fun way of letting them know that you have them in mind. Whenever I used to have international conferences, I could get to receive a care package from my partner, and that made all the difference.

The main idea of the package was to get me in high spirits as I was trying to guess what it could be. This an excellent way to show your partner that you care about them.

7. Pay Attention On Phone Calls

Couples that are together in a long distance relationship tend to spend long hours on the phone together. This is understandable because it’s not like they get the chance to see each other every day.

The big issue about being on long phone calls is that you can easily get distracted by the television or something else. In that case, it’s vital to maintain the flow of the conversation by giving each other undivided attention.

8. Crack Jokes

Laughter is the best medicine. Knowing how and when to crack relevant jokes to your spouse can leave both of you on the ground laughing. On my faraway travels, I could occasionally send memes to my spouse, which could leave her cracking up.

There’s always a special bond shared from laughter, and this is what you want to maintain. All in all, knowing that your partner is happy is the best feeling ever.

9. Surprise Visits

Sending a packaged gift to your love will certainly leave them feeling warm and loved. Even so, replacing the gift item with yourself is the master of all surprises. You have to admit, choosing a gift to send is probably harder than going as the gift yourself.

You can even choose to pull this off on a special occasion such as an anniversary or a birthday. After all, you need to be together and get closer to each other. Try at least not to go more than three months without seeing each other face-to-face.

10. Keep Your Texts/Emails Romantic

Keeping the romance and love alive in a long distance relationship is probably one of the most challenging tasks. This is because you can easily find yourself deeply engrossed in your own life by carrying out various duties and responsibilities on your daily calendar.

Either way, you need always to make sure that you are sensual and romantic in such conversations. The best way to accomplish that goal is simply by calling them by the sweet names that they like or even use personalized love phrases in a text conversation.

11. Voice Chat and Video Calls

Being miles away from your partner doesn’t mean that you can only text and email to maintain the connection. In addition, you can choose to communicate with your partner through video calls and voice chats.

This communication can give them a better visual as compared to photos. Hearing your partner’s voice is also an excellent way to enjoy the beauty of their vocals. The technological world of today has made it easier to do so through various applications that facilitate the same.

12. Love Through Scent

Couples that have been away from each other for a long time can always miss the smallest of things about each other. These things may be their cry, laughter, reactions, and even personal items.

Whichever your case may be, you can use the scent of your perfume or cologne as a way of showing your love. This can be done by directly spraying the scent on a gift or item that you want to send, which will create intimacy on a higher level.

13. Remind Each Other of Past Memories

Several long-distance couples get one or two opportunities to meet and spend some quality time together. Even with the limited chance offered, you can take note of the good times and share them whenever you go separate ways again.

Be it going for dinners out, meeting over coffee, or even sleepovers, reminding your loved one about those moments will keep them hooked on your love. In any case, it’s important to commemorate memories with your partner that probably meant the world to both of you.

14. Share Your Innermost, Deepest Thoughts

Every day from the moment you awaken to the time you go back to bed, there are thousands of thoughts that flitter through your mind. Not all may be relevant to your spouse, but sharing the important ones can stretch your intimacy further.

You may choose to do so through snail love mail, email, or even in texts. Your most profound thoughts are personal, and so letting your partner know about them can make them feel a whole lot more special.

Final Thoughts on Continuing to Spark Love in a Long Distance Relationship

Dating the love of your life from a long distance can have ups and downs, just like any other relationship. It’s best to always keep in mind that relationships can never get easier regardless of the distance.

This is not to say that they’re always difficult to handle, but to show that you can always take your intimacy to the next level by making the right choices for each other.