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10 Reasons Why Strength Training is Best for Women

September 18, 2019 by Power of Positivity

So you have mastered your cardio routine, and you want to add strength training, or resistance training to your weekly routine, here is what you need to know. Women have a tendency to take a pass when it comes to resistance training. They see men in the gym and magazines all buffed up and think, “That look is not for good me.”

The Myth

It is a myth that resistance training and lifting weights will make women’s bodies bulky and muscular. Of course, the myth is not true. Female bodies are not capable of building bulky muscles. The female body’s hormonal balance is not set up that way.

Women’s bodies have a greater percentage of fat than men and that they preserve more fat, which is healthy. Even if a woman worked out several hours a day, seven days a week, the results would be more lean or athletic than muscular or bulky.

For many women to become bulky, they would need a steady diet and a daily 2-3 hour exercise routine for quite a number of years. The body could not withstand several hours a day of a rigorous workout.

When you train hard, your body needs to recover, which means your body needs time to replace the oxygen you lost. The only way the body could recover that quickly is with drugs.

What is Strength Training?

Now that we have debunked the myth. Let’s take a look at strength training. What is it? What are the benefits? Why is it a healthy idea? Why do women need it?

Strength training is a form of exercise that specializes in resistance training as a method to lose weight. Strength training is a type of exercise that builds strength by contracting the muscles with external resistance.

Proper strength training can improve endurance, increase the size of your muscles and build strength. Additionally, you will improve your well-being and overall health.

Finally, it helps preserve and enhance your muscle mass, regardless of your age. It may be done with minimal or no equipment, for instance, bodyweight exercises.

Benefits of Strength training

There are many benefits to strength training. It is an important part of staying fit and healthy, especially for women. It has been shown to build and maintain lean skeletal muscle which leads to loss of fat.

With the increase in popularity of resistance training recently, it has become an integral part of any exercise program that is well-rounded. Strength training can slow down the aging process and make you look and feel younger by building and maintaining muscle.

Strength training is important for metabolic and cardiovascular wellness. For people with this kind of health condition, can benefit from resistance training. It is a key component of overall health and fitness, and it provides an important balance to aerobic workouts.

Strength training for sports exercise routine and physical activities are becoming more popular as society moves toward a healthy lifestyle. Resistance training is a great motivator because you see progress quickly.

Resistance training is important, no matter the age. It can offer speedy results. It can give you that too. There are ten reasons why women should add this kind of training to their exercise routine. They include the following:

1). Lose Body Fat

Strength training can help women lose fat. When you strength-train, your muscles contract over and over again, burning calories and fat. Once the fat is burned, it will leave the lean muscles. Lean muscles increase resting metabolism, and you can burn calories the entire day.

Studies prove that if an average woman strength-trains two to three times a week for two months. The results will be a gain of two pounds and a loss of a little over three pounds.

Studies have found that if an overweight woman does heavy resistance training minimal of twice a week for 60 days. She would lose on average 14 pounds and gained a little over one pound of muscle.

A control group study showed women who did not lift weights but dieted gained little or no muscles and lost only a little over nine pounds.

With resistance training, your metabolism stays elevated.

The body can continuously burn fat and more calories continuously up to 24 hours after your work out. With regular cardio, the body stops burning the fat immediately after your workout.

2). Increase muscles, joints, back and bone strength

Strength training can increase muscles and bone strength. As your muscles become stronger, bigger and leaner, so does your bones as they have to bear the weight of the muscles. Larger muscles and stronger bones lead to better balance and flexibility, which is needed as women when aged.

This training provides functional benefits such as improve poster, stronger muscles and provide support for joints from daily activities. Resistance training can reduce frailty in older women by preventing loss of muscle mass. They can also regain functional strength and avoid physical disability.

These workouts build muscles, builds connective tissues, increases joints stability and strengthen muscles in the lower back, which can alleviate or eliminate back pain. Weight training also eases osteoarthritis pain and improves the stability of the joint and builds tendons and ligaments.

3). Fight Osteoporosis

Resistance training can boost bone density. If you add a balanced diet of calcium, this can be the best defense for women against osteoporosis. Studies have shown weight training is very beneficial for older women in their 80 and 90s, as well.

4). Improve Athletic Performance

With increased strength, comes a more active life. Daily tasks, laundry, grocery shopping, and caring for kids will become easier.

One study shows that increased strength can reduce the chance of injury when you are performing daily tasks and exercising. Research studies show range 30 to 50 percent improvement in muscle strength with moderate to lightweight training. The study also shows that men and women strength development rates are the same.

5). Reduce Your Risk of Injury and Arthritis

Resistance training can improve physical functions such as arthritis, and it can reduce the chance of injury and improve symptoms of arthritis.

Research showed that a group of people who were disabled lifted weights for more than ten weeks and it increased their intensity and frequency with very little pain and improved array of movement.

Weight lifting can improve the stability of the joints and builds tendons and ligaments that are stronger. Proper training with proper form can decrease your chance of injuries.

6).Increased metabolism

Resistance training can increase your metabolism by increasing muscle mass. Not only does your body burns calories during workouts and afterward. But it forces your body to burn calories while your recovers.

As women get older, the chance of losing muscle increase, especially post the age of 40. Dieting, along with weight training, can preserve and rebuild muscle. Studies have the more muscle mass you have, the higher your metabolism will be, and the more calories you will burn all day long.

7). Increased fitness

Whether you want to stay in shape or you are an athlete, resistance training can help increase your fitness. It can help improve your strength and increase muscle mass. Increase fitness can help you with all your daily activities such as skiing, golfing, swimming or bicycling with your family.

8). Reduce the symptoms of heart disease

Many studies suggest that resistance training may reduce cardiovascular disease risk. They have also shown that resistance training can increase blood flow, thereby showing the potential to be a cardiovascular exercise.

According to researchers, strength training can lower LDL, which is the bad cholesterol, and it can increase HDL, which is good cholesterol. It can also lower your blood pressure.

9). Reduce the Symptoms of diabetes

Strength training helps maintain sugar levels in the blood, which can help prevent diabetes. Studies show that training can maintain and improve blood sugar control at the same level as drugs. And, it can improve many processes throughout the body, which include how the body process sugar. Glucose can be removed from the blood more effectively with a leaner body.

10). Fight Depression

Resistance training can increase levels of serotonin, norepinephrine, and dopamine, which can improve the feeling that stems from depression and improve your mood.

A study at Harvard found that strength training can reduce depression symptoms better than regular counseling. Women who add strength training to their routine are more capable, confident, and they have more energy, which is important in the fight of depression.

FINAL THOUGHTS

Strength training was seen throughout time as an exercise that only applies to athletes or athletes involved with bodybuilding or team sports.

Today, many women take up some form of exercise to boost their physical attractiveness. Strength training has a unique objective, and that is, you will not gain the same mass as a professional bodybuilder.

There are different kinds of weight training, and you can choose the one that is best for you. Resistance training is among the best workouts because you get the most from it. It consists of controlled movements that are precise for each muscle group. The movements do not require heavy resistance.

Strength training can boost your metabolism, so you burn more calories throughout the day. As time passes, resistance training may aid in improving flexibility. It is good for your health no matter what you eat. It has been proven to raise your metabolism for up to 24 hours after a workout.

We have outlined the reasons why resistance training should be included in your exercise routine. Choose one reason that can motivate you to get started today.

Will it be that strength training can help you lose fat, increase muscles and bone strength, increase bone density, improve athletic performance, reduce the risk of injury and arthritis, boost metabolism, increase fitness, reduce heart disease, reduce risk of diabetes or fight depression?

12 Effective Tips to Lose Belly Fat Naturally

September 18, 2019 by Power of Positivity

We all know how stubborn belly fat can be. Sometimes, no matter how many hours are spent at the gym, it seems like nothing works.

However, losing weight is more than just your cardio and sit-ups. Losing weight often comes down to zeroing in on what you put into your body.

Tips for Losing Belly Fat

While most of us wish there were a way to eliminate fat from our waists instantly, this isn’t how it works.

Losing belly fat is as much about melting inches off your waist by staying active as it is about minimizing your intake of unhealthy foods. With a dedication to eating healthy foods, avoiding unhealthy ones, and consistently sticking to working out, you’ll see actual results with your weight.

Ready to start slimming down? Keep the following 12 tips in mind to cut down on belly fat:

1. Eat Soluble Fiber

Experts suggest that adding more soluble fiber to your diet will result in weight loss.

Soluble fiber helps to absorb water. This fiber forms a gel and will slow good down as it goes through the digestive system.

According to studies, this soluble fiber will promote weight loss, which helps you feel full, making it easier to eat less food. Additionally, after making soluble fiber a regular part of your diet, you can decrease the calories you absorb from food.

Other researchers link fiber to weight loss. A study of 1,100 adults over five years indicates that every 10-gram increase of soluble fiber decreases belly fat by 3.7%.

Take advantage of the benefits of this fiber by making it a point to eat high-fiber foods regularly. Foods like shirataki noodles, flaxseed, legumes, blackberries, Brussel sprouts, and avocados are all excellent options.

2. Avoid Trans Fats

Trans fats are linked to weight gain. As these fats are created by infusing hydrogen into unsaturated fats, foods containing trans fats are generally unhealthy.

In addition to weight gain, these foods are known to cause insulin resistance, heart disease, and inflammation.

One six-year study showed that diets high in trans fats led to a 33% increase in abdominal fat compared to those that consumed a diet filled with monounsaturated fat.

3. Limit Your Alcohol Consumption

The consumption of alcohol is directly connected to weight gain. While alcohol does have benefits when consumed in small amounts, it can be very unhealthy if one consumes too much alcohol regularly.

Studies link heavy alcohol consumption to an increase in central obesity. Thus, to cut back on weight gain one should limit alcohol consumption. While you needn’t give up alcohol entirely, you can reduce the amount you drink to avoid putting yourself at risk for weight gain and similar issues.

Experts suggest that individuals trying to eliminate belly fat should abstain from alcohol. After starting a diet completely devoid of alcohol, you’ll quickly be able to see and feel your new health benefits.

4. Add More Protein to Your Diet

Adding more protein to your diet is another proven way to control your weight.

High protein diets help to increase the release of the PYY hormone. This hormone promotes fullness while decreasing one’s appetite, making it very effective in halting weight gain.

Moreover, protein also improves the body’s metabolic rate, making it easier to retain muscle mass during weight loss.

Other studies show that individuals with high-protein diets often have less stomach fat than those with lower-protein diets.

To add more protein to your diet, consider meats like beans, whey protein, dairy, fish, or eggs. Additionally, adding in protein powder or similar supplements will have the same effect at reducing your appetite.

5. Reduce Your Anxiety

Anxiety and stress are also triggers for weight gain.

High-stress levels trigger the body’s adrenal glands to produce cortisol–the stress hormone.

Certain research shows that higher cortisol levels will increase one’s appetite, causing the body to store more fat around the abdomen.

Furthermore, women and men with larger waists often produce more cortisol as a response to stress. This increase in cortisol only adds to the weight gain around the midsection.

Cut back on stress by engaging in activities like meditation or yoga. By limiting your stress levels, you’re doing your part to prevent your cortisol levels from rising.

6. Don’t Eat Many Sugary Foods

Sugary foods contain fructose, which, when eaten in excess, has been linked to many chronic diseases like liver disease, type 2 diabetes, and obesity.

Studies indicate a strong connection between increased abdominal fat and high sugar intake.

Sweeteners like refined sugar and real honey can lead to excess stomach weight gain, so monitoring all forms of sugar is essential.

7. Do Aerobic Exercise Regularly

Cardio or aerobic exercise is another effective way to lose weight, burn calories, and improve your overall health.

Certain studies show that cardio is one of the best types of exercise to reduce belly fat. Aiming to lose belly fat, it’s important to focus on the duration and frequency of your exercise.

One study indicates that postmenopausal women experienced more weight loss when performing 300- minutes of aerobic exercise a week as compared to others that only exercised 150 minutes a week.

By filling your schedule with regular cardio, you’ll be able to benefit from its slimming effects.

8. Cut Back on Your Carbs

Diets filled with carbohydrates are linked to excessive weight gain.

Diets that contain less than 50 grams of carbohydrates a day can trigger weight loss in overweight individuals, especially women with PCOS (polycystic ovary syndrome) and individuals at risk for type 2 diabetes.

One study shows that participants that filled their diets with whole grains rather than refined grains were less likely to have excessive abdominal fat.

Experts suggest replacing refined carbs with healthy carb sources like vegetables, whole grains, and legumes to reduce carbs.

9. Use Coconut Oil to Cook

When cooking with the goal of weight loss, start switching out your cooking fats for coconut oil.

As one of the healthier fats, coconut oil is linked to boosting one’s metabolism and decreasing your body’s store of fat as a response to higher calorie intake.

Certain studies also indicate that coconut oil can trigger abdominal fat loss.

Another study discovered the connection between daily doses of coconut oil with weight loss. Experts suggest that taking two tablespoons of coconut oil daily will help accelerate stomach fat loss.

10. Perform Resistance Training

Resistance training is another exercise that will help trigger weight loss.

Studies involving subjects with type 2 diabetes, fatty liver disease, and prediabetes indicate that resistance training is effective in triggering fat loss.

11. Get Plenty of Sleep

Sleep is often forgotten as an effective way to maintain one’s healthy weight.

Studies indicate that those that don’t sleep the proper amount tend to experience more weight gain. According to a 16-year study of 68,000 women, scientists discovered that individuals that slept five hours or less each night were more likely to experience weight gain compared to women that slept over seven hours a night.

Scientists have also found that sleep apnea is linked to excess visceral fat when studying sleep and weight gain. In addition to getting over seven hours of sleep a night, experts recommend getting quality sleep.

12. Add Fatty Fish to Your Diet

Fatty fish is essential for a healthy diet.

These types of fish are high in omega-3 fatty acids and contain quality protein. Moreover, the fats in fish like anchovies, mackerel, sardines, herring, and salmon effectively reduce visceral fat.

Eat two to three servings of your favorite fatty fish a week to benefit from fatty fish.

Experts also recommend taking omega-3 supplements or fish oil supplements to take advantage of these benefits and to reduce abdominal fat.

Final Thoughts on Losing Belly Fat

Belly fat won’t simply go away on its own. Thankfully, several tried and true methods always work. Regardless of your body type or age, you’ll find that these above 12 tips will work in some way for you.

Remember that losing weight requires disciplined eating and regular fitness routines. By fitting the two into a lifestyle that works for you, you’ll be able to get your best body yet.

Is Olive Oil Really Good for Your Skin? Here is What Dermatologists Need You to Know

September 18, 2019 by Power of Positivity

The secret to glowing skin could be right in your pantry. Commonly used in cooking, olive oil could prevent signs of aging and give your skin a healthy boost. Here’s all you need to know about the secret weapon.

What Is Olive Oil?

Olive oil is made mainly of oleic acid. Smaller amounts of linoleic acid, palmitic acid, and other fatty acids make up the rest of it. Most people use it to fry food or in salad dressings. Extra virgin olive oil is what most people use to flavor their food. Regular olive oil contains antioxidants. These help to fight free-radical damage. It also contains squalene which is helpful in moisturizing. Studies show applying olive oil to skin might actually reverse sun damage and may prevent signs of aging. It may all seem too good to be true. Some aren’t big fans of olive oil due to its thickness that could lead to clogged pores.

The History

Olive oil may have been around since the Early Minoan period in the early 1000 BCs. Olive trees were sparse and popular across the Mediterranean. Olives played a large role in the island of Crete’s economy as early as 1500 BC. The legendary Cleopatra was a beauty of her time. Legend states that she used olive oil on her skin. In fact, many of the ancient Romans and Greeks used it on their skin. The olive was native to their environment so it was a natural thing to use for many things besides eating. They must have realized it was a natural skin moisturizer. The Egyptians used olive oil as well as beeswax for all of its properties. In Greece olive oil was used during the massage to relieve muscle pain and prevent injuries. The Japanese are known for their youthful look. In 2000, Japan was the top importer of olive oil in Asia at 13,000 tons annually. This is because the Japanese people use it for both consuming and topical application.

The Good Stuff

1 – Full of Antioxidants

Skin wrinkles and ages over time. There is nothing that can totally alleviate this aging process. Damaged or destroyed cells lead to aging skin. The free radicals in the skin can be destroyed by antioxidants. Many people love to use olive oil because it has a high antioxidant content. This helps prevent oxidation, which might produce free radicals that could lead to damaging cells and contributing to skin cancer. These antioxidants are great to prevent premature aging. They may also help fight skin cancer. Putting olive oil on the skin may help fight off the cells that cause skin cancer. By both consuming and applying olive oil, its antioxidants get into your body helping to destroy the free radicals that cause aging and skin cancer.

2 – Anti-Inflammatory Properties

Extra virgin olive oil has anti-inflammatory properties to help fight inflammation. The antioxidants in olive oil help many people the same way as ibuprofen and other anti-inflammation drugs. The oleic acid in the oil helps reduce inflammation in the C-reactive proteins of the body. Using this on the skin works in the same way as it may help inflammation areas on the skin. Many times pimples or other problem areas that arise on the skin are surrounded with inflamed skin. Olive oil can help ease this inflammation. The only problem could be if the skin is extremely sensitive, it could clog the pores around the affected area so test the skin before applying all over the area.

3 – A Youthful Glow

Olive oil is a natural way to maintain the youthful glow of your skin. The moisturizing properties in the oil work with almost all skin types as nourishment. This nourishment helps soften the skin. The softening provides a natural, beautiful glow. Mixing this olive oil with another moisturizer seals in the effects giving the body an all-over glow.

Uses and How To Apply Olive Oil

The Face

Using olive oil on the skin doesn’t mean you need to douse yourself in it just to get the good stuff. Less is more when applying olive oil. You don’t have to walk around with it dripping off your face for that literal glow. If you do this, it might actually clog your pores. Use a few drops once or twice a week in the beginning to test the skin. Watch the results in that week. After this week, apply liberally to your skin.

All-Over Moisturizer

You can use olive oil all over the body like lotion. Many people use baby oil only to see it dry up in a few hours. Olive oil should be used in a minimal way so you don’t set off the “glow” alarms. Just like the face, you don’t need your body dripping with oil. Use it like lotion so you get a faint glow with all of the nutrients. It does have a distinct smell so you might not want to use a lot of it for that reason either. It’s best applied to damp skin so it will penetrate the skin deeper and quicker.

Make-Up Remover

One of the best things about olive oil is that it is a natural way to take off your make-up. Use it to take off your mascara and eyeliner. In doing so, you will also moisturize that delicate skin around the eye. It also moisturizes the eyelashes in the same way conditioner nourishes your hair.

Cracked Heels

A nice pedicure is often the only way some people can heal their dry, cracked heels. Olive oil might do this trick instead of spending lots of money. Exfoliate the area with a scrub then apply oil to the feet. Wear socks to bed, and wake up with renewed feet. The moisturizer in the olive oil helps the repair the cracked, dry areas of the heels in a few hours.

Sunburn Treatment

A sunburn is no fun. Oil might sound like a strange way to treat a sunburn, but it’s actually a natural way to ease the blistering. Mix it with vinegar. Rub this concoction over the sunburned area. It might sound like it will burn, but it will actually help. The anti-inflammatory parts in both the vinegar and oil will help ease the pain of the sunburn.

Shaving Cream

You don’t need to invest in shaving cream when you have a natural alternative. Olive oil keeps away razor burn and pesky bumps. It’s lubricating and moisturizing to the body so it’s a natural way to rid of hair without the burn.

Nails Health

Olive oil can also work to help your nails and cuticles. Soak hands in a mixture of warm water and white vinegar for five minutes. After hands dry, apply a few drops of oil to each cuticle. Let the olive oil absorb for ten minutes. You can also use it to help nails grow due to vitamin E in it. Nails love vitamin E for its moisturizing properties that helps them to grow.

Cracked Lips

Olive oil may help dry, cracked lips get relief. You can mix it with sugar and lemon juice to make a scrub. Put this scrub on your lips for a soft feel. The concoction is a natural way to rid of those chapped, dry lips that often come with cold weather.

Scar Massage Oil

Olive oil’s rich sense of vitamins and antioxidants may help fade the look of scars by regenerating skin cells. Massage the oil on top of the scar. Many people mix it with lemon juice to treat areas of hyper-pigmentation. This sometimes happens when the area around the scar is darker than other areas of the skin.

Risks

Clogged Pores

It’s important to always test the skin before applying olive oil all over it. It’s a hefty, thick oil. It may clog some people’s pores leading to problem areas on the face. This can usually be avoided if people use the oil sparingly. Also it is best to wipe the excess oil away with a soft cloth.

Low-Quality Oil

There are many different types of olive oil on the shelves. Do not buy low-quality oil. Some of these contain additives and/or chemicals that can damage the skin or cause irritation. It is best to use pure oils instead of those with blends in them.

Expecting A Miracle

There is no foolproof way to ward off aging except finding the Fountain of Youth. Olive oil may show results of anti-aging in some, but not show any effect on others. It is up to each person’s skin along with genes and the way people live. The best way to see if it is a miracle for you is to try it out for yourself for a few weeks.

Final Thought on Olive Oil & Your Skin

This product is a glowing secret for many people. The vitamins, antibacterial characteristics, and antioxidants help the skin look and feel better. Always use sparingly if you have sensitive skin. The best news is that if olive oil doesn’t work well for your skin type, you can always use it to cook your next meal.

9 Things Your Zodiac Sign Reveals About Your Relationships

September 17, 2019 by Power of Positivity

Hey, what’s your zodiac sign?

One of the most common pick-up lines someone will hear at a bar or club is “what is your zodiac sign?” If not used as a pick-up line, then a friend who is trying to understand the qualities of the new companion in their life. However, why do we care?

Whether you believe in it or not, many will read their weekly or monthly horoscope from the paper due to the underlying belief that there is some truth to it. Many believe that there are some scientific truths to the zodiac signs. This is especially true for some people when it comes to having a relationship with a certain sign they may or may not be compatible with.

There are many qualities both good and bad that every zodiac sign has. To ask what a person’s sign is is to allow yourself to peer into the qualities and faults that a person may have without prying directly. Therefore, you are can also look for the possible zodiac compatibility you may have with them if anything romantically may happen without making things awkward.

While a certain sign may be perceived to be more inclined to go after “bad relationships”, this cannot be predicted for that is based more often on the individual then it is to their sign.

With all this said, here are 9 things your zodiac sign reveals about you and your relationships.

9 things your zodiac sign can reveal about you

1) One’s passions

Every Zodiac sign has something they are passionate about. Be it fighting for the under-dog or traveling the world, passion runs in the veins of everyone at different levels of intensity. Anyone who wants to have a happy and healthy relationship wants to know what their partner or future partner is passionate about. By knowing what you or they are passionate about it gives away another key part of compatibility- intensity!

While it may be well known by some, not all the signs require a high level of intensity to be happy in life. Understanding the intensity levels of your sign and that of your partners can reveal if there will be major problems or just minor annoyances in your relationship. On the other hand, different intensity levels can counterbalance each other in the end.

2) One’s faults

When it comes to the faults of an individual, one would think that you must know the person themselves to know what their faults are and if you can deal with them when dating a person. This is not completely true. Although not everyone is exactly like their sun sign (they may be more like their moon or rising sign), knowing the faults of the sun sign can reveal many truths.

For example, the fault of an Aries could be their anger, for a Scorpio could be their cold-heartedness, and for a Taurus, it could be their world-famous stubbornness. If you do not like confrontation, having a harsh tongue lashing, or talking to a brick wall then knowing what the faults are of a person’s sign could save you a lot of heartbreak. On the other hand, it could just be used as a warning, so you know what you are getting yourself into.

3) One’s anger levels

When dating someone there will be days when you don’t get along and you will argue. It is just a fact of life. We all know whether we like it or not.

Understanding the levels of anger and if or how long each sign can hold a grudge is important. If you are a kind and sensitive soul, then dating an Aries or a Scorpio may not be the best idea. For an Aries’ ability to quick to anger and a Scorpio’s ability to hold a grudge forever and a day could be a bad match. Knowing what anger levels, you have and what anger levels you can handle will save you a lot of pain in the long run.

4) One’s compatibility to compromise

To have a successful relationship one must be willing to compromise. However, some signs are better than others. There is a reason why in the olden day’s mothers gave their daughters the advice of “pick your battles”.

Understanding that not all people are willing to compromise in their relationships no matter the situation. Some zodiac signs take more time to master this ability then others do, so be prepared to either give more than taking or take more than giving. Be prepared to deal with this and that some signs will never truly compromise.

5) One’s intensity levels

Intensity can make a love burn with a passion that many people hope and crave for. The downside of this is that sometimes intensity can be too much and burn the curious fly. Acknowledging that intensity is the lifeblood for some signs while not so much for other zodiac signs will make your relationship either happier or rockier.

Having high-intensity levels as an individual can sometimes be overpowering when it begins to feel like an obsession. Having a passion for a hobby is one thing, having a passion for love can be wonderful if not overpowering at times. Understanding your intensity levels will better suit you if or when it starts to scare you and/or lover.

6) One’s level of passion

No matter who you are, sexual compatibility is key to a successful relationship. Some signs are not as keen on its importance compared to other signs, however, knowing one’s skill level gives a personal insight as to if they will be satisfied or not. Sexual compatibility makes up at least 50 percent if not more of a successful relationship because of its ability to relieve stress, communicate what words cannot and help express emotions that need expressing.

7) One’s romantic level

Whoever said romance is dead most likely never look at the details of the zodiac sign of the person they married. If you need a lot of romance in your life and to feel loved by your partner, then you will need to know the romance levels of your partner and their sign. Not being fulfilled can lead to heartbreak and having the feeling of being let down.

While the person’s romance level may not equal what their sign says it should, it is still a good idea to double-check.

8) Trustworthiness

We all know the saying of trust taking a lifetime to build and a second to destroy. This is true even to this day. Every relationship needs trust to survive and grow.

Each sign has some level of having and requiring trust not only of themselves but also of their partners. Some signs like Scorpios, Libras and Taurus highly value trust above all else and the slightest chance of it being broken they run for the hills. While others would stay and see if it would happen.

Make sure you know how trustworthy you are so when you investigate the sign of the other person you can handle it if they start to question you.

9) One’s compassion levels

An important trait that marriages and dating require at times is the ability to have and show compassion. When your partner is feeling down or is going through a rough patch like losing a job or their dearly loved family member dies, showing compassion to the person you love is one of the greatest things you can do for them. It is also one of the best things they can for you.

While signs like Scorpios are not greatly known for this ability, having compassion for yourself and for the person you love will get your father in some situations then it will in others. Knowing the compassion levels that you have and can give to your partner and the compassion levels that you need and require are important. Don’t be afraid to talk about this with yourself and your partner.

Your future self will thank you for it.

In a Nutshell…Your Zodiac Signs Speaks Volumes

Be it that you are your sign to “T” or that you are more of your moon or rising sign, your zodiac sign can reveal a lot about you. Your sign can advise how you may deal with or have dealt with a present or a past relationship, be it that your good or bad qualities come or came out. As you grow as a person different quality of your sign comes out and the people who know you will know what qualities of your sign you are at the present.

These nine things reveal a lot about you and your relationships but not necessarily in the way that you would think. Reviewing this list over time can help you in many ways. Remember, as you grow as a person some things change over time. Personality and ways of thinking are what changes the most.

However, some things ring true no matter the amount of time that passing. The zodiac signs have their traits for reasons unknown and the more you accept your traits the better.

21 Inspirational Quotes About Leadership from Barack Obama

September 17, 2019 by Power of Positivity

Barack Obama served as the President of the United States of America from 2009 through 2017. He, our 44th president, holds the distinction of being the first African-American President.

Before becoming President, Obama practiced law and a popular politician, served the State of Illinois as a state senator from 1997 until 2004. Former President Obama was (and still is) well-known for his inspirational quotes in speeches, during interviews, on social media, and in print.

Obama took on an unenviable role as President. The job was not easy. He took the Oath of Office during an economic recession. Additionally, the nation had two ongoing wars in foreign countries and an extremely low international favorability rating. His plans for the United States included financial reforms, alternative energy, improved education reforms, health-care for all, and reducing the national debt.

Former President Obama then spent the next eight years of his life and career pushing for all of his presidential goals. He never lost sight of what he promised the American citizens in the beginning and, although he was not perfect, he did his best and pleased a majority of the nation.

Former President Barack Obama and Positivity

Throughout all of his accomplishments and hardships during his presidency, Barack Hussein Obama II stayed positive and remained a leader in our country. Because of this, we are left with an endless amount of inspirational quotes about leadership from former President Obama. His powerful words reached around the globe, giving everyone a boost of motivation when it came to leadership.

Background Information About Former President Obama

The former President of the United States is the son of parents who are from Kenya (his father) and Kansas (his mother, who was born on a military base). Obama was raised in Hawaii (where he was born), but he left home to attend college in Los Angeles at Occidental College, New York at Columbia University, and then in Massachusetts at Harvard Law School.

At Harvard Law School, he served as President of the Harvard Law Review, which is a student-led group that releases a publication once a month reviewing court rulings, including the Supreme Court rulings. He then began his career in Chicago, beginning a long-time service to the state of Illinois.

Political Career

Obama served on the Illinois State Senate and was later elected as a United States senator in 2004. His post stayed in Illinois throughout this political career, until becoming President of the United States in 2009. He brought his wife, the former First Lady, Michelle Obama, and their two daughters Malia and Sasha with him to the White House.

Inspirational Quotes About Leadership From Barack Obama

1 – “I always believe that ultimately, if people are paying attention, then we get good government and good leadership. And when we get lazy, as a democracy and civically start taking shortcuts, then it results in bad government and politics.”

2 – “Change will not come if we wait for some other person or some other time. We are the ones we’ve been waiting for. We are the change that we seek.”

3 – “If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.”

4 – “We need to steer clear of this poverty of ambition, where people want to drive fancy cars and wear nice clothes and live in nice apartments but don’t want to work hard to accomplish these things. Everyone should try to realize their full potential.”

5 – “We, the People, recognize that we have responsibilities as well as rights; that our destinies are bound together; that a freedom which only asks what’s in it for me, a freedom without a commitment to others, a freedom without love or charity or duty or patriotism, is unworthy of our founding ideals, and those who died in their defense.”

6. “There is probably a perverse pride in my administration…that we were going to do the right thing, even if short-term it was unpopular. And I think anybody who’s occupied this office has to remember that success is determined by an intersection in policy and politics and that you can’t be neglecting of marketing and P.R. and public opinion.”

7 – “If the people cannot trust their government to do the job for which it exists – to protect them and to promote their common welfare – all else is lost.”
– The 44th President of the United States: Obama

8 – “When we don’t pay close attention to the decisions made by our leaders, when we fail to educate ourselves about the major issues of the day, when we choose not to make our voices and opinions heard, that’s when democracy breaks down. That’s when power is abused. That’s when the most extreme voices in our society fill the void that we leave. That’s when powerful interests and their lobbyists are most able to buy access and influence in the corridors of power – because none of us are there to speak up and stop them.”

9 – “Participation in public life doesn’t mean that you all have to run for public office – though we could certainly use some fresh faces in Washington. But it does mean that you should pay attention and contribute in any way that you can. Stay informed. Write letters, or make phone calls on behalf of an issue you care about. If electoral politics isn’t your thing, continue the tradition so many of you started here at Michigan and find a way to serve your community and your country – an act that will help you stay connected to your fellow citizens and improve the lives of those around you.”

10 -“In a world of complex threats, our security and leadership depends on all elements of our power – including strong and principled diplomacy.”

11. “That’s what Americans do when others are in need – we help. We give. We inspire.”
— Barack Obama

12 – “Where we are met with cynicism and doubts and those who tell us that we can’t, we will respond with that timeless creed that sums up the spirit of a people: Yes We Can.”

13 – “Keep exploring. Keep dreaming. Keep asking why. Don’t settle for what you already know. Never stop believing in the power of your ideas, your imagination, your hard work to change the world.”

14 – “If you work hard and meet your responsibilities, you can get ahead, no matter where you come from, what you look like or who you love.”

15 – “The value of social movements and activism is to get you at the table, get you in the room, and then to start trying to figure out how is this problem going to be solved.”

16 – “You can’t let your failures define you. You have to let your failures teach you.”

17 – “When ignorant folks want to advertise their ignorance, you don’t really have to do anything, you just let them talk.”

18. “Take off your bedroom slippers. Put on your marching shoes. Shake it off. Stop complainin’. Stop grumblin’. Stop cryin’. We are going to press on. We have work to do.”

19 – “We didn’t become the most prosperous country in the world just by rewarding greed and recklessness. We didn’t come this far by letting the special interests run wild. We didn’t do it just by gambling and chasing paper profits on Wall Street. We built this country by making things, by producing goods we could sell.”

20 – “With patient and firm determination, I am going to press on for jobs. I’m going to press on for equality. I’m going to press on for the sake of our children. I’m going to press on for the sake of all those families who are struggling right now. I don’t have time to feel sorry for myself. I don’t have time to complain. I am going to press on.”

21 – “On every front, there are clear answers out there that can make this country stronger, but we’re going to break through the fear and the frustration people are feeling. Our job is to make sure that even as we make progress, that we are also giving people a sense of hope and vision for the future.”

Final Thoughts On Inspirational Quotes About Leadership From Barack Obama

Former President Barack Obama worked hard his entire life. He grew up in a middle-class family in America. And he worked his way through college, including Harvard Law School. Eventually, he made his way to becoming President of the United States of America.

Throughout all of his years of hard work, he remained a leader, which resulted in a large number of inspirational quotes about leadership from the one and only Barack Hussein Obama II. Even for those who didn’t support his presidency, the inspirational quotes were helpful, motivating, and uplifting.

OB/GYNs Explain How to Deal With Hemorrhoids During Pregnancy

September 17, 2019 by Power of Positivity

Most will agree that childbirth is an auspicious and transformative moment in a woman’s life. And women enjoy with an air of excitement and wonderment. However, during pregnancy, most women will have to experience a wide range of unpleasant symptoms. Some of these include weight gain, frequent urination, enlarged and sore breasts, morning sickness, and nausea.

To make matters worse, some women will also develop painful hemorrhoids. This condition causes swollen veins in the lowest part of the rectum and anus. Primarily, women develop these during their third trimester.

In many cases, these veins can become even more irritated when defecating. In this article, we will take a closer look at the relationship between hemorrhoids, aka piles, and pregnancy. We will also review the symptoms and treatments available to those struggling with the condition.

WHY DOES BEING PREGNANT CAUSE HEMORRHOIDS?

When a woman becomes pregnant, the size of her uterus increases and places more pressure on the veins in the rectum and anus. This size increase also triggers an uptick in progesterone, a hormone produced in the ovaries following ovulation. Progesterone causes vein walls to become relaxed, making them even more susceptible to inflammation and swelling. The increase in blood flow that occurs when a woman is pregnant causes these same veins to become larger, further increasing her chances of developing hemorrhoids. Pregnancy hormones can also cause food to move through the digestive tract at a slower rate, further increasing the likelihood of constipation, which can lead to piles. The following other factors might trigger a flare-up:

Standing or sitting for too long
Straining while passing stool
Gaining pregnancy weight
Consuming a low-fiber diet
Chronic diarrhea
Obesity
Engaging in heavy lifting

It is worth noting that piles are not uncommon during most pregnancies; however, many will agree that the condition can be quite distressing. As far as symptoms are concerned, they can vary depending on the type of piles that a woman has developed in that they can be classified as external, forming underneath the skin near the anus, or internal, which means that they form inside of the rectum. That said, some of the most common symptoms include

EXTERNAL

Persistent pain and discomfort
Swelling around the anus
Itching an irritation
Bloody stool

INTERNAL

Pain while defecating
Bleeding while defecating
Prolapsed or protruding piles
Itching and irritation

Those with external piles should avoid straining when defecating as doing so can lead to thrombosed piles, which are piles that contain blood clots. Symptoms associated with this condition often include

A hard, painful mass around the anus
Pain while sitting or walking
Swelling
Inflammation
Bleeding while defecating

HOW COMMON ARE PILES DURING PREGNANCY?

Now that we have a better understanding of why women develop piles once they become pregnant, let’s take a closer look at how many women are affected by this sometimes painful condition. According to a study published by BMJ Clinical Evidence, an international peer-reviewed journal that publishes systematic reviews of important clinical conditions, more than 38 percent of women will struggle with constipation once they become pregnant. The study goes on to state that these struggles will likely be the result of the uterus pressing against the bowel as it grows in size or due to excessive iron, a mineral found in most prenatal vitamins, in their blood.

COMPLICATIONS CAUSED BY PILES

Being pregnant can be taxing on a woman’s body; however, piles can make matters that much worse. In addition to thrombosed piles, which is often caused by straining while constipated, some women may also encounter the following complications:

Strangulated piles -This condition is typically associated with internal piles and occurs when they no longer receive blood, which can cause intense inflammation, irritation, and pain.

Anemia – Although rare, piles can trigger anemia, a condition characterized by a reduction in red blood cells or hemoglobin in the blood, in some women.

HOW TO AVOID HEMORRHOIDS WHILE PREGNANT

Consuming fiber-rich foods – One of the best ways to lower your chances of developing piles while pregnant is by eating foods that contain fiber as the nutrient goes a long way toward normalizing bowel movements. It also aids in softening and increasing stool size as well. For those who are a fan of fruits, bananas, oranges, apples, mangoes, strawberries, raspberries are all excellent sources of fiber. As far as vegetables are concerned, carrots, beets, broccoli, spinach, and most dark-colored vegetables contain a fair amount of fiber. The same applies to whole grains as well. All in all, there are several options when it comes to increasing your fiber intake.

Stool softeners – Although a fiber-rich diet can help soften stool, some women may still find defecating difficult while pregnant, especially during their third trimester. In these cases, prescription-based stool softeners can be beneficial.

Exercise – Kegel exercises not only strengthen your pelvic floor muscles but also eases pile symptoms by helping to improve blood flow to the rectal area. However, you must isolate and contract the right muscles to get the most out of these exercises. To that point, it may be a good idea to work with an obstetrician, gynecology expert, or personal trainer that can guide you on using proper form to ensure that you are targeting the right muscle groups.

Practicing good hygiene – Studies show that not properly wiping or cleansing after defecating can cause piles, especially in women who are pregnant. After defecating, it is a good idea to use baby wipes as opposed to toilet paper as they do not irritate the delicate around the anus. They are also more effective when it comes to removing fecal matter. Beyond that, you should make it a point to keep this part of your body as dry as possible.

TREATING PILES WHILE PREGNANT

When it comes to treating piles during your pregnancy, several at-home remedies have been shown to be effective, some of which include

Sitz baths – For those who are unfamiliar with a sitz bath, it is a therapeutic bath commonly used to heal and cleanse the space around the genitals and the anus. For best results, you will want to sit in the warm bath for 10 to 15 minutes 3 times per day or until your symptoms have subsided.

Over-the-counter treatments – For piles that are relatively small and not overly painful, over-the-counter ointments, suppositories, creams, and pads can provide a great deal of relief. After all, many of these products contain ingredients that can help relieve inflammation, itching, and pain, such as lidocaine and hydrocortisone, for example.

WILL PILES GO AWAY AFTER GIVING BIRTH?

Piles caused by pregnancy will typically go away on their own after a woman has given birth as this is when intra-abdominal pressure decreases and hormone levels return to normal. Also worth noting, women that do not develop piles while pregnant often develop them after giving birth, typically due to straining during the second stage of labor. In these cases, it can take as long as 6 months before they finally go away.

HOW ARE HEMMORHOIDS CLASSIFIED?

When it comes to piles, everyone experiences them differently. Therefore, they have been assigned grades based on severity. These grades include the following:

Grade 1 – This grade is used to describe internal piles that affect the inner lining of the anus.

Grade 2 – This grade describes internal piles that are slightly larger than grade 1 but have not yet extended beyond the inner lining of the anus.

And, Grade 3 – This grade is associated with external piles, also known as prolapsed piles, which can be felt hanging from the rectum. However, they can be re-inserted.

Grade 4 – This grade is associated with external piles that require medical treatment as they are much larger than those associated with grade 3 and cannot be re-inserted.

FINAL THOUGHTS ON HEMORRHOIDS & PREGNANCY

Although giving birth is one of the most exciting times in a woman’s life, the journey through pregnancy be challenging. And when you struggle with hemorrhoids during pregnancy, it only makes things that much harder. Fortunately, there are a variety of treatments that can provide relief. That allows you to focus on more important things…like motherhood, for example.

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