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6 Types of Listening to Build Better Relationships

Many people have forgotten the art of listening in the modern world. We often find ourselves so immersed in responsibilities that we neglect one another. However, this doesn’t mean we can’t relearn how to connect with our loved ones. Something as simple as asking how their day went is an empathetic gesture that could make a noticeable difference.

Humans should all take a moment to slow down and enjoy the little things again. We have an innate desire to share stories and derive meaning from life. Even though we live in a fast-paced world, we can change our trajectory by putting our relationships first.

One way to do that involves learning different listening skills to improve your relationships. Various situations may call for specific listening types to understand the speaker better. For instance, a conversation with your boss will look much different than a talk with your spouse.

Most people can switch from one form of listening to another without much issue. However, it helps to learn new ways to listen, empathize, and connect more deeply.

Six Listening Skills that Improve Relationships

listening

1. Critical Listening

Critical listening involves separating fact from fiction by using discernment. It means using reason and logic to evaluate a message before responding to the speaker. When you listen critically, you can form a solid opinion based on your learned information.

The workplace offers a perfect time to employ this listening skill. For example, if you’re in a meeting about a way to improve sales, you have a lot of data to sift through. In this case, you need to use systematic thinking to develop a winning strategy.

This skill also becomes useful when someone tries to sell you a product. The seller may use all the tricks in the book to get your business. However, knowing how to listen critically instead of emotionally can help you avoid scams.

2. Passive Listening

Introverts excel at this listening skill because they prefer to let others do the talking. They feel perfectly content to sit in the background while others take center stage. This form of listening involves absorbing the information given to you without reacting.

Introverts shine in this scenario because they have a supportive, level-headed nature. They feel honored when someone chooses them to confide in and don’t mind listening to people’s problems.

You might use this skill if a friend needs to discuss a problem. Naturally, you would let her talk without interrupting or expressing your thoughts. She may only need to get things off her chest and not seek advice. People often want to feel seen and heard and don’t necessarily need an opinion about their situation.

Passive listening can improve relationships by validating the speaker’s thoughts or concerns. When someone feels understood, they automatically lower their defenses and open up more.

3. Empathetic Listening

To become a good listener, practice showing empathy with others. This listening technique resembles passive listening, but it requires more of a reaction. Empathetic listening involves asking the speaker purposeful questions to gain their trust.

To utilize this skill, practice removing judgment and keeping an open mind in conversations. Even if you don’t agree with someone, you can still try to understand their perspective. Compassionate souls can relate to people from all walks of life. Because they can put themselves in others’ shoes, they make incredible friends who will always have your back.

Being a compassionate listener also means giving people your uninterrupted attention. Distractions abound in society, but the best listeners know how to shut them out during conversations. They also don’t feel awkward during breaks in conversation, especially around close friends or family.

You will enjoy more meaningful, supportive relationships by improving your empathetic listening skills. If you show empathy to the people in your life, they will give it back tenfold.

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4. Informational Listening

This method resembles the first technique on the list, except it doesn’t involve much of a reaction. For instance, you must learn extensive information if you just started a new job. In this case, you will want to absorb the new skills without giving your opinion. However, even if you don’t talk as much, it still requires high intellectual engagement.

Your trainer or employer expects you to retain the concepts and ask follow-up questions if necessary. To learn new information more effectively, listen intently and take notes to review later.

5. Active Listening

The most common communication skill involves a concerted effort to understand the speaker. It means showing a genuine interest and remaining engaged throughout the conversation. It combines all the forms of listening since you have to absorb information while asking relevant questions. In addition, you must know when to remain quiet and let the other person talk without interrupting.

You can apply this skill to improve relationships in almost every facet of life. It can help you overcome conflicts and build new friendships by enhancing trust. Studies have proven that active listening makes communication more effective and fulfilling in relationships.

6. Reflective Listening

Finally, this technique involves affirming information to deescalate arguments in relationships. Repeating what the speaker said or asking clarifying questions shows them you care about their feelings. Understanding the person’s perspective can help rebuild trust and repair a fractured partnership, especially after a significant fallout.
This method also helps to reduce tension by meeting the other person at their level. Instead of trying to win the argument, you aim to relate with them and solve the issue. Approaching problems as a team rather than making it a competition creates a happier relationship.

empathetic

Final Thoughts on Listening Skills That Create Strong Relationships

All relationships involve some form of listening to thrive. However, each connection requires you to listen in various ways depending on the situation. Knowing how to listen can build stronger bonds, whether training at work or hashing it out with your spouse. Plus, if you hear out others without interrupting, they will be more likely to give you that same respect.

How Mindset Shifts Can Increase Your Productivity

When it comes to mindset shifts for productivity, much of the advice you come across focuses on tactical habits, valuable exercises, and powerful affirmations. This is all fine. But to focus on this first would be like baking a cake before you crack any eggs.

Improved productivity, as with most things, is a process. You cannot skip a few key milestones or cut corners and expect any changes you make to last the test of time—even if, at first, you make progress and feel like you’ve “figured it out.” Before long, you’ll slip back to where you once were. So, suppose you’re looking to improve your productivity and overall have more outstanding balance and fulfillment in your life. In that case, this article is for you, and it begins with an important message:

Today is the day to lay foundations that will last the test of time.

It’s this continued progression and lasting impact that matters above all else. Because anyone can make a little progress over a short period. Chances are you have done that many, many times over the years. It feels great for a while. Yet you’re soon left wondering, “What did I do wrong? Why am I back here where I first started?”

It’s one of the most common productivity problems (and personal growth overall).

The good news is that it’s easy to fix (kind of) …

Mindset Shifts For Productivity That Lasts!

mindset shifts

Mindset is one of those topics that often comes up in a conversation about personal growth.

Understandably so, too, as it’s a key building block into what makes you, you.

Most of us are dealt a far-from-ideal hand in this regard. From a young age (a very young age!), you began to piece together life’s puzzle and make stories out of what you experienced, recognizing patterns and placing purpose to each one.

The problem is, all this happened whilst you were an infant. It is hardly a good time to place those all-important corner pieces of your puzzle that determine the much bigger picture.

Still, this is reality, and this is what you went through. It was mainly out of your control, with parents, siblings, people on TV, and whatever else happened to pass you by. You saw. Heard. Experienced. Built a series of beliefs.

Some of these beliefs are positive and likely help you to this day. They form significant aspects of your personality and positively affect your mindset and how you approach life.

Yet some of these beliefs are less than ideal, and although we each have unique ones, some are more common than others — it’s one, in particular, I’d like to focus on because it happens to impact you, me, and most of us in a genuinely toxic way.

Especially when it comes to your productivity.

It centers around the notion of hard work.

We were taught to work hard when most of us entered the education system. If in doubt, work harder, study longer; try to do more, and follow what those more competent students do…  These are the mindset shifts we must make.

Bit by bit, day after day, our beliefs around work—and what it means to be good enough, worthy enough, simply adequate enough to deserve attention and respect—become more and more associated with a work harder mentality.

If you want something, you need to work hard for it.

Now, look, this isn’t an anti-work piece or to glorify a poor work ethic. The point is to differentiate between work ethic and hard work (or the art of *just* working longer).

A good work ethic doesn’t equate to the amount of hours you put in. Work ethic centers around effort and application, the ability to think critically and question the best outcome. Sometimes this aligns with hard work and long work. Yet, often, this isn’t the case.

At least, it doesn’t have to be the case.

Yet it is because of our deep-rooted beliefs around work, which is becoming an increasingly toxic problem as this world gets faster and tightens its grip around your very being.

Welcome To The Hustle

This world we live in is fast-paced and intense. It’s relentless.

We are connected to everyone at all times. It never escapes us, the temptation to check email or scroll through social media; check in and do that one item on the to-do list.

We feel tired. We feel behind all the time; like we’re never properly caught up. There’s always more to do, and there is always someone who seems to be further along than we are. We see them on Instagram, sharing their seemingly perfect lives. They are better than us. More worthy. And because we are only ever connected to what’s going on in our own minds, we start to assume that they are happier and have it figured out. So, what do we do? We do what we’ve been taught to when in doubt: work harder… work longer… grind the gears… do more!

This is The Hustle.

You don’t have to work fourteen-hour days to be stuck inside it. It’s always around you, tempting you to do a little more or to compare yourself to someone else. We default to those deep-rooted beliefs when we slip into fragile states like these. It’s a vicious cycle and a true endemic of modern-age living as we push ourselves to the point of burnout.

We don’t help ourselves, either, especially when on a path of personal growth.

If anything, those who are more enlightened and aware face more demanding challenges because you appreciate the changes you must make. It’s like peeling an onion as one nugget of wisdom leads you to the next. 

It leads you to commit to this hack and that one, all in a bid to improve your health, mental well-being, and productivity.

Yet all you’re really doing is doing more.

That’s what The Hustle wants, and it is this that continues the vicious cycle.

Welcome To ‘The Flow’

To truly experience personal growth, you must make mindset shifts, deciding to step beyond the hustle and into flow.

Flow is that state where work and life take an easier tone. It’s more peaceful. Less busy; less all-consuming. You still need to work, and at no point is life easy. You still face challenges. Plus, you still have to navigate obstacles. Yet when you place yourself in a state of flow, you have fewer balls to juggle and less information to process.

It’s literally the opposite of what the hustle entails.

When in flow, you’re in a state of being. You get more done in less time because your mind doesn’t have to think as much. You take the steps you need to take. That’s it. It’s not about working hard, doing more, or pushing yourself because you feel you need to. You do the work you need to do and take the steps that lead you there.

Yet entering this state isn’t easy. It’s not natural. At least, not anymore. 

Way back in your childhood, it was. Young children slip in and out of flow throughout the day. They play, smile, love, and laugh because that is the essence of life.

It’s sad that so many of our beliefs steal this from us.

But just because re-entering this state isn’t easy doesn’t mean it’s impossible. It is possible, although the actions you take each day likely prevent you from taking these steps; even though you’re committed to your growth, health, well-being, and so much more.

Because every time you learn something, come across a new hack or tactic, follow someone, or decide to venture down this rabbit hole that… you make it harder to tap into flow because step further into the hustle, rather than away from it.

mindset shifts

Mindset Shifts For Productivity: Getting Started

The reason mindset is so vital to personal growth is because your current mindset (and beliefs) are what hold you back. It’s like you’ve walked through a door and stepped into a hallway, a new door in front of you that houses a world of possibilities on the other side.

That door you stepped through represents your past. It is an outdated version of who you no longer wish to be. Whereas that door in front embodies your growth journey. As you enter the hallway, you’re eager to close the old door and open the new one. You step toward it, slide it open, maybe even step through… yet your jumper’s caught on the old door’s hinge. So you are unable to go any further. A few steps forward, but a few backward steps follow as you struggle and squirm.

That caught thread represents your beliefs, mindset, and the many demons you possess.

You can want to grow. You can even be ready to grow. Perhaps you can compose yourself in the hallway and get all your ducks in a row. But until you cut that thread, you won’t get far.

This is why so much progress is a mere prequel to stagnation.

It’s a travesty and a true modern dilemma. That’s because when we try something that doesn’t work out and cannot figure out why, we slip back to that default setting of working harder. 

Working longer… Just doing more!

Around and around, we commit to more when we need to do less.

That’s the key here: LESS. 

And it’s how we’ll bring this article to a close, not with yet another so-called answer or solution to fill your brain with hope and distraction, but rather a question to help you reach the root cause:

What do you need to let go of?

Before we move on, let me recognize that this is a loaded question. The reality is you have much to let go of: fear, trauma, beliefs, outdated truths, people, ideas, hopes, dreams, the list goes on… your list is unique to you, and you likely only know part of what you need to.

But that’s the point. You need to explore and figure out what you need to let go of before making these mindset shifts and inviting new things into your life. Yet this is exactly what so much of your growth journey doesn’t involve. Because it’s easier to try that new hack, test the latest trend, and read the hottest book in the charts everyone beams about…

It can all help, to an extent, but if your jumper’s caught in the old door, you won’t go far.

productivity

Final Thoughts on Mindset Shifts to Increase Your Flow

Real growth requires a real exploration of you and your past. So you can better appreciate who you are. More importantly, you discover why you are—where all those beliefs came from and the specific steps you must take to overcome them.

We’re all on a different journey, but in that regard, we all share an eerily similar one.

So let today be the day you lay the foundations for the rest of your life by asking and truly reflecting on the question: What do you need to let go of? This is how to step out of the hustle, into flow, and let go of what was so you can embrace the productivity inside.

6 Things to Never Forget When Dating an Aries

If you’re dating an Aries, remember their fierce determination, indomitable will, and fiery spirit. Aries approach life courageously and takes the lead in all situations, so they need a down-to-earth, stable partner to keep them balanced. Born between March 21 and April 19, the ram possesses a positive, fun-loving spirit and endless energy. Since the ram is the first sign of the zodiac, it makes sense that they’re natural leaders and take life by the horns.

People born under this horoscope are most compatible with the other fire signs, Leo and Sagittarius. Both of these signs are passionate and driven, like Aries, helping to fuel the flames of the ram’s ambitions. The first sign of the zodiac also gets along well with Aquarius, Gemini, and Libra, as their airy yet pragmatic nature can offset the ram’s dominance and aggression. Below, astrology provides insights on what to remember when dating an Aries to ensure a successful, harmonious relationship.

Understanding Aries Traits

Aries’ characteristics include being passionate, fiery, courageous, and ambitious. These are typical fire sign traits that Leo and Sagittarius also possess, but Aries stands out because of their headstrong, stubborn nature. They won’t take no for an answer and will do everything possible to achieve their goals. They’re also spontaneous and adventurous, always wanting to see new places and experience everything the world can offer.

The fun, unpredictable Aries personality assures you’ll always feel energized and satisfied in a relationship with them. The ram is also fiercely loyal and protective of their loved ones. So, you won’t have to worry about them having a wandering eye when dating an Aries.

dating an aries

Dating an Aries and Adventure

Aries’ adventurous, spontaneous spirit ensures you will have no shortage of excitement in your relationship. They have severe wanderlust and will want to show you all the beauty and wonder on this marvelous planet. Their love of travel and risk-taking means you’ll have many new experiences to share, allowing you to build incredible memories. When dating an Aries, be prepared to go on plenty of unexpected adventures because they live on the edge! Despite their numerous responsibilities and drive to succeed, they have a childlike innocence and young soul. They always look on the bright side and seek every opportunity to live life to the fullest.

Aries and Independence

Dating an Aries means adjusting to their need for personal space and desire for autonomy. Aries’ independence may seem like they only care about themselves, but they greatly value having the freedom to pursue their ambitions and interests. However, they also have a nurturing quality underneath their tough shell and will always set aside quality time for their relationships. Though they may live a busy, demanding lifestyle, this zodiac sign will prioritize their partner and ensure all their needs are met.

Aries and Passion

When dating an Aries, you’ll quickly notice their intensity and energetic personality. They have an innate drive to succeed and follow their heart, making them excellent leaders. An Aries performs best in a career where they can call the shots and direct a group toward a particular goal. Aries’ passion ensures they will become prosperous and overcome any challenge they face in personal and professional life. Regarding relationships, this manifests as being assertive, fiery, and dominant. If you’re dating an Aries, ensure you have the energy to keep up with them because slowing down isn’t in their vocabulary! Aries is most compatible with partners who want to take on life with them and won’t hold them back. However, they also need someone who will give honest advice and help them direct their fire wisely without burning out.

dating an aries

Aries and Honesty

You won’t find a more honest, authentic sign than Aries, as the ram prides itself on truthful communication. Their directness and straightforward approach to life may seem off-putting to some, but they don’t mean any harm. They believe in being truthful and upfront in their professional and personal relationships. Aries’ honesty allows them to build strong relationships, and people learn to respect their no-nonsense attitude. When dating an Aries, don’t hesitate to share your feelings and opinions openly and not hide anything from them. You don’t have to worry about offending them because they have thick skin and would prefer you tell them the truth.

Aries and Impatience

Another thing to remember when dating an Aries is their fast-paced lifestyle and unpredictability. The ram needs someone who embraces their spontaneity and enjoys seeing new places with them. Aries’ impatience tends to get them in trouble sometimes because they can have a difficult time compromising. They know what they want and don’t like anyone standing in the way of their desires. Therefore, they’re most compatible with fellow fire and air signs who thrive amidst adventure and have a restless nature. Those of this zodiac sign can become bored and defiant when they feel like they can’t express themselves or release their boundless energy somehow.

Dating an Aries and Loyalty

When dating an Aries, you will have a faithful, protective partner who will never disappoint you. Aries’ loyalty knows no limits, and they will remain by your side no matter what you face. While settling down takes them a while, they have no problem sacrificing their independence after genuinely connecting with someone. When they fall in love, they soften their edges and become more gentle with people. You’ll start to see their nurturing, loving side as you get to know them better. Initially, they will only let you see their passionate, ambitious qualities, but they begin opening their hearts once they feel they’ve met someone special.

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Final Thoughts on Insights on Dating an Aries

When dating an Aries, remember their passion, courage, independence, adventurous spirit, and desire for honesty. If you’re looking for the best dating an Aries tips, remember to respect and honor their unique qualities. Understanding the Aries zodiac in a relationship will create a harmonious, long-lasting partnership full of beautiful memories. Above all else, embrace their adventurous, passionate nature and enjoy the ride.

Trainers Explain How to Do Weightlifting for Weight Loss

How strength training supports losing weight.

Learn from expert trainers as they explain the proper techniques and strategies for strength training. Understanding the benefits and how to do weightlifting for weight loss can help you achieve your goals.

Weightlifting for weight loss is powerful because it helps burn fat and build muscle simultaneously. You can use strength training programs, free weights, circuit training, and more to help with your weight loss efforts.

Expert weightlifting and fat loss tips can help you lose weight and build strength. It offers benefits that promote your overall well-being and health. Before starting weightlifting for weight loss, consult a professional for guidance.

Understanding Weightlifting for Weight Loss:

Weightlifting or resistance training is helpful for fat burning and a metabolism boost. It boosts your weight-loss effort and promotes long-term weight management. During these exercises, you’ll typically use weights, including dumbbells, barbells, or weight machines.

Weightlifting for weight loss builds muscle, increasing your resting metabolic rate to burn more fat and calories when walking, working, sleeping, or sitting. Weightlifting offers more than just weight loss benefits. It also improves muscle strength, tone, flexibility, and balance.

weightlifting for weight loss

Physical benefits of weightlifting for weight loss

You should work all major muscle groups each week, building up to working them out multiple times per week. When doing weightlifting for weight loss, you’ll want to target your:

  • abs
  • back
  • chest
  • biceps
  • forearms
  • hamstrings
  • quads
  • calves
  • shoulders
  • traps
  • triceps

Setting Realistic Weight Loss Goals:

Goal setting and progress tracking can help you reach your goal weight, but the goals must be realistic. Using these goals with weightlifting for weight loss is the best way to progress toward a healthy lifestyle. A sustainable approach helps you stay motivated and more likely to stick to your plan.

Realistic weight loss goals also prevent burnout because they aren’t too intense and won’t take long to achieve. Without realistic goals, you might get discouraged from not reaching them and give up entirely.

Setting goals when starting

You’ll want to use a sustainable weight loss approach for the best results that last long-term. Here are things to consider when setting your weight loss goals:

  • Set a healthy weight loss rate: You should aim to lose one to two pounds weekly. Losing more than two pounds weekly for an extended time could increase your risk of health complications. You might lose more than two pounds occasionally, especially when starting a consistent routine, but it’ll quickly taper off.
  • Set realistic, short-term goals: You may have a long-term goal you want to reach, but short-term achievements help encourage motivation and help you progress. Consider setting a goal of five to 10 percent of your starting weight, and continue setting more short-term goals as you achieve the first one.
  • Be specific: Your weight loss goals should be measurable, or you won’t be able to track your progress effectively. Rather than simply saying you want to lose weight, set a number to work toward. Your number could include pounds lost, inches lost, body mass index, or clothing sizes.
  • Make them sustainable: Forming sustainable habits can help you maintain your weight loss once you reach your goal. It allows you to develop life-long habits that improve your health and well-being.

Compound Exercises for Full-Body Engagement:

Compound exercises involve multi-joint movements, including squats, deadlifts, and bench presses. These compound lifts engage multiple muscle groups and maximize calorie burn, helping you progress toward your goals. They also promote muscle activation, coordination, and overall fitness levels.

They’re also good exercises for mastering fundamental movements to prevent injury and help you master advanced moves later. Compound exercises promote increased calorie burn because they involve multiple muscle groups simultaneously.

Incorporating High-Intensity Interval Training (HIIT):

Integrating high-intensity interval training (HIIT) involves starting with a warm-up through dynamic stretching or light cardio, including jogging or cycling. Then, you’ll alternate quick bursts of intense exercise with lower-intensity exercises for a brief recovery in between.

Some ideas to start include high-intensity sprints, burpees, jumping jacks, and low-intensity walking or cycling. You’ll also have a cool-down period at the end that could involve static stretching or light cardio.

Incorporating HIIT workouts with weightlifting can enhance your weight-loss efforts by improving cardiovascular fitness. They can promote faster results while improving aerobic capacity and cardiac function.

These exercises promote calorie-torching and enhance your overall metabolic rate. They can help you burn more fat, while weightlifting helps maintain and build muscle. Using them together allows you to experience the benefits of both.

You can also use weights during a HIIT session to intensify your workout. Consider implementing HIIT workouts once or twice a week to embrace the benefits of using it with weightlifting.

Progressive Overload and Strength Progression:

Progressive overload involves progression in strength training, gradually increasing resistance and challenging your muscles. It promotes weight loss, muscle development, strength, and increased calorie expenditure.

Starting small is recommended, but once you get the hang of weightlifting for weight loss, you should increase the intensity. It helps you continually see results as you challenge yourself to do more as you progress. You can increase the weight or number of repetitions or decrease rest time between sets to promote results.

Gradually increasing the intensity can challenge your muscles to maximize development. As you build more muscle, you’ll burn more calories at rest. It also helps you avoid plateaus because your body won’t fully adapt before you increase intensity.

Proper Form and Technique:

Using proper exercise form and technique during weightlifting for weight loss can make a difference in your efforts. Proper form promotes movement quality and injury prevention while helping you achieve the best results. It also ensures you target the intended muscles to improve exercise efficiency.

Some of the best ways you can ensure proper form include:

  • learning the correct technique for each exercise
  • focusing on the position of your body
  • using your core for stability
  • being mindful of the weight movement
  • properly aligning your joints
  • watching yourself in a mirror

Consider temporarily decreasing your weight load to pay attention to your form. It’s easier to determine if you should change your posture when you aren’t pushing yourself too hard.

weightlifting for weight loss

Balancing Resistance Training and Cardiovascular Exercise:

Balancing resistance training during cardiovascular exercise is beneficial for weight loss. It helps with losing body fat while building muscle mass. Increased muscle mass leads to improved metabolism at rest, resulting in higher calorie burn.

When you incorporate cardio and weightlifting into your exercise routine, it offers an optimal combination. You’ll get a well-rounded approach with exercise variety that maximizes your fat-burning potential.

Nutrition and Recovery:

Proper nutrition and muscle recovery can help with your weightlifting for weight loss efforts. Maintaining a balanced diet, implementing nutrient timing, and getting adequate rest encourage optimal recovery and support your weight loss goals.

Allowing your muscles to recover is essential to a healthy weightlifting experience. Recovery means your muscles have had a chance to rest and recover through good nutrition and adequate sleep.

Your body must have enough energy to support your workout, so consuming nutritious foods is essential. Focus on consuming enough:

  • carbohydrates
  • proteins
  • fats
  • vitamins
  • minerals

Nutrient timing is when you eat at specific times based on your exercise routine to give you energy before and replenish your nutrients afterward. It helps you optimize your nutrient intake and utilization to boost your efforts. Consider carbohydrates and protein 30 minutes to three hours before exercise and again within 30 minutes to two hours after.

You also must ensure you drink enough water because muscle recovery requires hydration. If you’re deficient in vitamins or nutrients, consider taking supplements to make up for it.

Consistency and Progress Tracking:

Exercise consistency is essential for weightlifting for weight loss and maintenance. Tracking results also helps as it promotes accountability to help you stay motivated and accountable.

Monitoring your performance promotes long-term weight loss success because it allows you to see what works for you. Choosing exercises you enjoy and can include in your regular exercise routine can help with consistency. When you look forward to the workout, you’ll be more likely to do it regularly.

You’ll see your results better if you choose one day a week to track your weight or measurements. Checking daily can be discouraging because your weight can fluctuate, while weekly check-ins allow you to see long-term progress.

Seeking Professional Guidance:

Seeking professional guidance when starting weightlifting for weight loss can help you achieve optimal results. A certified personal trainer or fitness coach can provide individualized programs based on your needs and goals.

They’ll offer proper guidance and give support throughout your weight loss journey. Professional guidance also prevents your risk of injury because it can help you maintain good form.

A professional will provide feedback to ensure you’re doing exercises correctly for optimal results without complications. They’ll guide you through progression to help you challenge yourself without experiencing overexertion.

Working with a personal trainer can also help you avoid plateaus. They’ll introduce new exercises or vary your workout routine to enhance results.

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Final Thoughts on Weightlifting for Weight Loss and Strength

Weightlifting for weight loss is an effective way to reach your goals and look and feel your best. Use these strategies for weight loss with weightlifting to help you look and feel your best.

Combining cardio and weightlifting for weight loss offers increased benefits, so vary your routine regularly. Focus on proper form and consider seeking professional guidance to optimize your results.

Stay motivated by tracking your progress and doing exercises you enjoy. You can achieve your goals and feel better about yourself while improving your health.

Ionic Foot Detox: Does it Really Work?

An ionic foot detox or bath is popular worldwide at wellness centers and spas. This holistic detoxification practice involves putting your feet in a small tub of water filled with salt and charged with a low-voltage electrical current. Supposedly, by charging the atoms in the water, the machine attracts negative ions in your body and pulls them out through your feet. Proponents of the therapy claim it works like a magnet, drawing toxins to your skin’s surface using the power of electricity.

While it may seem convincing, scientific studies have yet to prove its effectiveness. However, some people have provided anecdotal evidence to suggest that an ionic foot detox can improve well-being. But it’s likely just the placebo effect making them think the foot soak works. Despite mixed reviews, even if it doesn’t trigger the body’s natural detoxification processes, a foot bath with Epsom salt can help you relax after a long day.

Below, we will explore the arguments for and against foot detox therapy to help you understand its potential benefits and limitations.

Understanding Ionic Foot Detox:

Some people believe an ionic foot detox can rid the body of impurities due to ionization. The ionizing machine infuses the water with a positive charge, helping to attract and neutralize the negatively charged ions that accumulate in your body. Supposedly, the electrically charged water binds to heavy metals and toxins in the body, eliminating them through the feet.

People who try the popular foot bath claim it works because the water often becomes brown and murky. However, scientists say this doesn’t happen because of detoxification but due to a chemical reaction between the water, salt, and electrical charge.

ionic foot detox

Arguments For Ionic Foot Detox:

Even though science doesn’t support the claims that an ionic foot detox can destroy toxins, many people have had positive experiences. For example, some who have tried the therapy reported feeling refreshed and revitalized after an ionized foot bath. You can find countless positive testimonials online with people stating various benefits and advantages of using ionizing machines.

Some anecdotal evidence suggests that an ionic foot detox can promote enhanced concentration, increased energy, and improved immunity. Other common subjective experiences include decreased stress, a better mood, reduced inflammation, and deeper sleep. However, these benefits have yet to be backed by science.

Even still, there’s no harm in soaking your feet after a stressful work or school day, as the warm water and your favorite essential oils can quickly relieve tension. Also, if you have dry skin or heels, studies show that magnesium-rich salt water can reduce inflammation and improve hydration levels. Finally, a foot soak can help reduce aches and pains, especially if you stand for long hours at work.

Claims of Toxin Removal:

One of the main selling points of an ionic foot detox is its purported ability to trigger toxin elimination through the feet. Employees at spas and holistic centers often discuss detoxification benefits with clients seeking improved well-being. In the modern world, detox programs and therapies have become valuable because of the inundation of environmental pollutants and chemicals.

For example, a study by the Center for Research Strategies found lower levels of aluminum and arsenic in people who used the popular IonCleanse foot detox system for 12 weeks. However, the research showed no differences in lead, cadmium, or mercury levels. It’s important to note that the researchers have ties to the manufacturer. Therefore, the study might be unreliable. Despite this, other websites selling ionic foot detox therapy cite similar benefits.

Relaxation and Stress Relief:

In addition to the supposed detoxification benefits of an ionic foot bath, proponents of the therapy say it promotes an intense relaxation response. It’s similar to how you feel after taking a hot shower or soaking in a warm bath for a while. One study of 38 healthy Japanese adults found that bathing or showering in hot water helped reduce stress levels, promote mental and emotional well-being, and improve sleep quality. Similarly, an ionic foot detox reduces stress by soothing the nervous system and calming the mind.

You don’t necessarily need an ionized machine to reap the benefits, either. One study discovered that women who soaked their feet in warm water with lavender oil for ten minutes had lower stress levels.

Arguments Against Ionic Foot Detox:

Many people have benefited from an ionic foot detox, but the lack of peer-reviewed studies supporting its effectiveness has led to skepticism in the medical community. Scientists have attributed the positive effects users experience to the placebo effect or misinterpretation of water’s color changes during treatment. As mentioned above, people who use an ionized machine often believe it releases toxins from their feet because the water becomes darker. However, researchers have discovered this happens due to a chemical reaction between the ionized water and salt.

The only peer-reviewed study on the effectiveness of ionic foot detoxes found no significant changes in participants’ toxin levels after four weeks. They assessed the IonCleanse device by measuring concentrations of 28 elements in participants’ hair and urine. Taking samples before and after the therapy, they discovered no evidence suggesting ionic foot baths promote toxin release.

Insufficient Scientific Research on This Detoxification Method:

Because no clinical studies exist to support the benefits of ionic foot baths, it’s impossible to determine whether they improve health. More rigorous scientific investigation is necessary to provide more insight into the claimed positive effects of foot detoxes. While one study found that ionized machines don’t eliminate toxins through the feet, it only included six participants. On the other hand, the research claiming ionic foot soaks reduce blood levels of aluminum and arsenic involved 31 participants. However, it was funded by the IonCleanse manufacturer, making the research biased and potentially inaccurate. Therefore, the inconclusive findings on this specific therapy highlight the need for controlled studies in the future.

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Final Thoughts on the Effectiveness of Ionic Foot Detox

Because of increased toxin exposure from environmental pollutants, many people have become interested in detoxification therapies. For instance, the ionic foot detox claims to eliminate toxins through the feet using positively charged salt water. Some people have reported benefits such as increased energy, improved mood, and reduced stress levels. However, the medical community points to the lack of scientific evidence of foot detox benefits as proof that it doesn’t work. If you’re interested in trying an ionic foot bath, remember to approach the therapy with a critical mindset and consult healthcare professionals for advice.

Psychologists Reveal 2 Words Never to Say to a Toddler

Here’s why you should never tell a young child to “calm down.”

Our words can have a profound impact when interacting with a toddler or young child, especially during heightened emotions. (Ahem, temper tantrum!) One counterproductive phrase adults overly rely on is “calm down.”

At first glance, “calm down” may seem like a reasonable request. After all, those words ask the child to regain control of their emotions. However, this phrase can be confusing and harmful for a child for several reasons.

“Calm Down” Is Too Abstract for a Toddler

The phrase “calm down” is an abstract concept that can be particularly challenging for a toddler or young child to grasp. That is primarily due to their stage of cognitive development. According to Jean Piaget’s theory of cognitive development, young children, especially those under the age of six, are in the preoperational stage of cognitive development. 

During this stage, children are typically egocentric and struggle with abstract thinking. They understand the world around them through direct interaction and concrete experiences rather than abstract concepts.

When we tell a child to “calm down,” we ask them to regulate their emotions. But that complex process involves recognizing and understanding one’s emotional state. It also asks them to use this understanding to respond appropriately. 

That is a sophisticated cognitive task. Most toddlers or young children can handle it. Without a concrete understanding of what “calm” feels like or the steps to achieve this state, the request to “calm down” can be confusing and even anxiety-provoking. 

It’s akin to telling someone to “think outside the box” without providing any context or guidance on how to do so. The result can be increased frustration and emotional overwhelm rather than the desired calming effect.

toddler

So, what should we do instead? 

The key is to provide children with concrete strategies and tools to manage their emotions. It can involve teaching them simple breathing exercises or using visual aids to help them understand the concept of calming down. 

For example, you might say, “I can see you’re upset. Let’s take deep breaths together,” while demonstrating slow, deep breaths. That wording not only gives them a concrete action to focus on but also models a simple technique for self-regulation.

Additionally, it can be helpful to validate their feelings before guiding them toward calming down. That might look like saying, “I can see that you’re really upset because you can’t have the toy right now. That’s really hard, isn’t it?” 

It acknowledges their feelings, making them feel seen and heard, and can often help to diffuse the intensity of the emotion.

So while “calm down” is a well-intentioned phrase, it’s often too abstract for young children to understand. Instead, using concrete strategies, modeling calming behaviors, and validating their emotions can be far more effective in helping them manage their emotional states.

“Calm Down” Dismisses the Hurt Feelings of  a Toddler

When children, especially toddlers, are told to “calm down,” it can often feel dismissive. That is because the phrase does not acknowledge the child’s feelings or the situation that led to their agitation. Instead, it focuses solely on the child’s behavior, which can send an unintended message that their feelings are unimportant or inappropriate. 

Your toddler is at a stage where they are just beginning to understand and express their emotions. They often do this through behaviors that adults might find challenging, such as tantrums or crying. When their emotional expression receives the admonition to “calm down,” it can feel like a rejection of their feelings. That can lead to negative feelings like shame or guilt about their natural emotional responses, which can harm their emotional development and self-esteem.

So, what should we do instead? 

The first step is to validate the child’s feelings. Validation does not mean agreeing with or endorsing their behavior. Instead, it means acknowledging their emotions. 

For example, you might say, “I can see that you’re really upset because you can’t have another cookie.” 

This language communicates to the child that adults feel and understand their feelings. Therefore, it often helps to de-escalate the situation.

Finally, remember that a toddler will learn much from observing the adults around them. If you remain calm and composed during their emotional outbursts, it can help them learn to do the same. It’s also important to model empathy and understanding, showing them that it’s okay to have strong feelings and that there are healthy ways to manage them.

To adults, “calm down” might seem like a quick solution. But it can often feel dismissive to a toddler. Instead, validating their feelings, guiding them towards calming behaviors, and modeling emotional regulation can be far more effective in helping them navigate their emotions.

toddler

Saying “Calm Down” Does Not Teach Coping Skills to a Toddler

Using the phrase “calm down” does not provide any constructive solution or alternative behavior for a child experiencing strong emotions. It’s a directive that focuses on the result – the child being calm. But it fails to provide any guidance on how to reach that state. That is akin to telling someone to reach a destination without providing a map or directions. This can be confusing and unhelpful for a child, especially one already feeling overwhelmed.

Toddlers are still learning how to navigate their emotions and reactions. They often don’t have the necessary tools or understanding to calm themselves down without guidance. When we tell them what not to do – in this case, to stop being upset – without offering an alternative, we miss an opportunity to teach them valuable emotional regulation skills.

So, what should we do instead? 

One approach is to encourage them to express their feelings in words. That technique not only helps them to understand their own emotions better but also promotes emotional literacy. You might say, “Can you tell me why you’re upset?” or “It’s okay to feel angry. Can you use your words to tell me more about how you’re feeling?”

In situations where the child is too upset to engage in these strategies, suggest a calming activity they enjoy. It could be reading a favorite book, listening to a favorite song, or cuddling with a beloved stuffed animal. The goal is to provide them with tools and strategies that they can use to self-soothe and regulate their emotions.

While “calm down” might seem like a simple solution, it often fails to provide children with the guidance they need to manage their emotions. Instead, guiding them towards constructive behaviors and teaching them emotional regulation skills can be far more beneficial in the long run.

Emotion Coaching and Teaching the Toddler How to Cope

Emotion coaching is a communication strategy that involves acknowledging a child’s feelings, validating those feelings, and then guiding the child to a more appropriate response. Psychologist John Gottman developed this approach. It is a powerful tool for helping children learn to manage their emotions.

Here’s how it might work in practice:

  1. Acknowledge the Emotion: Start by recognizing and naming the emotion your child is feeling. For example, you might say, “I can see you’re feeling frustrated right now.”
  2. Validate the Emotion: Let your child know it’s okay to feel like they do. You might say, “It’s okay to feel frustrated. Everyone feels that way sometimes.”
  3. Set Boundaries: While validating the emotion is essential, setting boundaries is also crucial if the child’s behavior is inappropriate. You might say, “It’s okay to feel frustrated, but it’s not okay to hit your brother.”
  4. Problem-Solve Together: Finally, work with your child to find a solution to the problem. That might involve brainstorming solutions together, or you might suggest a strategy they could use. For example, you might say, “When I feel frustrated, I find it helps to close my eyes and take a few deep breaths. Would you like to try that with me?”

The emotion coaching approach helps the child calm down at the moment. It also teaches them valuable skills for managing their emotions in the future. It’s a more constructive alternative than simply telling a child to “calm down,” it can be a powerful tool for promoting emotional intelligence.

calm down

Final Thoughts on Why “Calm Down” Can Harm a Toddler

While often well-intentioned, the phrase “calm down” can be confusing and even harmful to a toddler. At their stage of cognitive development, a toddler still learning to understand and manage their emotions. Abstract commands like “calm down” can be too complex for them to comprehend without concrete guidance. Thus, it may lead to increased frustration and emotional overwhelm.

Moreover, telling toddlers to calm themselves can unintentionally dismiss their feelings, making them feel their emotions are unimportant or inappropriate. That can lead to negative feelings of shame or guilt about their natural emotional responses, harming their emotional development and self-esteem.

Finally, the phrase “calm down” does not provide any constructive solution or alternative behavior. Every toddler needs guidance on managing their emotions effectively, and simply telling them to “calm down” misses the opportunity to teach them valuable emotional regulation skills.

Instead of resorting to “calm down,” consider strategies like emotion coaching, which involves acknowledging and validating a child’s feelings, setting boundaries for inappropriate behavior, and guiding them toward more effective responses. Techniques like deep breathing exercises, expressing feelings in words, and engaging in calming activities can also be beneficial.

Remember that your toddler has a mind like a sponge, soaking up everything nearby. So stay firm but patient and kind when teaching them the essential life skill of coping with emotional outbursts. Little eyes are watching and learning from your actions.

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