CREATE A SELF IMPROVEMENT PLAN??!!

                                                       

 A self improvement plan which will help you to create the life you truly wanted for yourself. It will help you to keep your priorities and what you most wanted in life like you may have more purpose and fulfillment.

Why you want to create a plan to improve your life??!!

                                                      Take a break ask your self why you need a self improvement plan? Ask some of the following things to yourself:

• In what areas of my life I am unsatisfied?
• In which areas of my life I should improve?
• What result I want to see in my life?
• Why it is important to achieve these results in my life?

The reason it's important to understand your ''WHY'' for creating self improvement plan. A strong why motivates you from within to create the life you have always wanted.

Create a vision for your life

                                      Your vision is wat you ultimately want your life to look like in the future. Its important to consider all the different areas of your life. Like:

• Personal
• Recreation
• Health
• Relationship
• Money
• Career
• Environment
• Community

Create a vision for each of the areas of your life. It will help you to get overall vision for your entire life. Your vision will help you to stay focused on what you want most in life. 

Set goals

                   Once you've created a vision for your life by creating a vision in each life category, it is time to set goals. If we set too many goals often leads to reaching none of them. Use the SMART method:

1. S: Specific
2. M: Measurable
3. A: Achievable
4. R: Relevant
5. T: Timely

Without each of these factors, you won't be able to archive your goals.

Create an action plan and put it on your calendar

                                                            The best way to do this is by working backwards. Think about your goal and ask your self, "What do I need to do to reach my goals?" If hard time coming up with actions, ask yourself "If I had already reached or achieved my goals, what must be true?"

Implement habits that support your goals

                                                   Habits are extremely important while it comes to reaching goals. When something becomes a habit, it requires little thought or willpower in order to do it.

Review, evaluate and revise

                                                This is the final step in creating a self improvement plan. This is an important step. You always want to be evaluating and look for other ways to improve, without reflection and evaluation, 

STOP BEING LAZY!!!

 What is laziness

                             It is an unwillingness to spend energy or to do a task. Humans are generally lazy but some of us more than other. More lazy might regret later, so stop being lazy.

                                             

What are the bad habits of lazy people?

                                               

 

Laziness is:

• Not setting goal
• Procrastinating
• Poor eating habits
• Overeating, overspending, oversleeping
• Ignoring your needs and responsibilities
• Being unproductive

How to stop being lazy??!!

The first thing u can do is love yourself , because you deserve to be happy, healthy and passionate.

• Are you lazy or just procrastination???!! procrastinating means delaying or postponing something. Lazy is unwilling to do the task.

• Low motivation:  It's not easy to act when you simply don't feel like doing it, but it's an important skill to develop.  There is one way to self motivate, read positive books, self love affirmation, etc.

• Fatigue: It can lead to laziness, It will take a certain amount of energy to do somethings and maintain a positive attitude.

• Lack of interest: Some task may be boring, but ask yourself what will be the benefit, Maybe you can gain something by taking this action. for example: you might not like drawing but if u practice you may achieve something in future.

• Hopelessness: It is symptom of laziness- the belief that your time and effort wont make an impact on your life. Prove to yourself that may impact your life, like set a small goal and achieve it.

• Indecisiveness: Some people aren't lazy but just can't make up their minds. Things have tendency to work out if you take action, think about your values and what you want to accomplish in your life.

• Lack of directions: A lack of direction can lead to lack of motivation. Many of you don't know what to do with their lives and decide to do nothing it's better than doing wrong think. We all go through hard times were we feel unmotivated. 

                                                 

    

Are you guys lazy??!! sometimes it's ok to be lazy, If your having bad habits, stop being lazy and take care of yours. 

SELFCARE IDEAS

Selfcare is all about taking care of your body, mind and soul. Are you going through stressful days or busy schedule??!! Then lets take a break and give time for your self. You deserve every bit of it.

                                                           

 

What is selfcare ?

It means taking care of your needs and improving your physical, mental and spiritual health. It is about being kind and considerate towards your demands and necessitates. Things you do that make you happy, strengthens your relationship with yourself, is nothing but self-care.

Selfcare is simple, I believe that every  person should practice it,  irrespective of their age, gender or any other profile. Any person who wants to live a happy healthy life should practice self-care.

                                                         

How to practice selfcare?!

Self care is simplistic and it should be practiced everyday, It is about giving yourself time and doing something that makes you happy.

• choose your idea of self care.
• Assign a few minutes of the day to self care only.
• Always plan your day ahead of time and schedule self-care time.
• Stick to your me-time religiously.
• make it as part of your daily routine.

Healthy selfcare ideas:

                                           

 

• Stretch your body: Stretching is a great way to relieve a stressed body. It will uplift your mood and improve flexibility.
• Do yoga
• Take a nap: Forget about your work and take a power nap. Wakeup energized and resume your work.
• Cook a healthy meal
• Make a detox water: Make fruit-flavored water(detox water) at home and store it in a bottle. keep sipping the water thought the day.
• Go on hike
• Ride your bike
• Drink at least 8 glasses of water
• Go for a walk in nature

Emotional selfcare ideas

                                                 

 

• Write down your feelings and thoughts: Writing it in a piece of paper allows your brain to detangle your thoughts. you can understand your feelings better once they are unraveled.
• Talk to a loved one: Talking to your family or friends and telling how u feel, when your struggling with your emotions.
• Crying makes you strong: It's normally ok to cry. When you cry out from heart u will feel much better.
• Make a list of things you like about yourself
• A gratitude journal: Stress and anxiety stem from the negativity around you. So, start a gratitude journal and focus on all the unique things you have.
• Confide in someone: Sometimes we need to share the load with someone we trust. To get rid of the emotional baggage you are carrying.

  Social selfcare ideas

• Join a club: A club not only gives you can opportunity to learn something new and you can meet new people.
• Go out for lunch or dinner with friends or family
• Go on a day trip: Choose some close destination from your location for a day trip.
• Go on a long drive

Pampering selfcare ideas

• Eat dark chocolate: It is known to uplift your mood.
• Moisturize your body
• Take a sun bath
• Drink warm beverage

Mental selfcare ideas

• Read a motivational book
• Mediate 
• Listen to music to up lift your mood
• Watch a sunrise or a sunset
• Watch funny videos
• Read inspiration quotes

Creative selfcare ideas

• Explore DIY projects at home
• Try some new recipe
• Do gardening
• Decorate your room

Productive selfcare ideas

• Make a budget plan 
• Organize your wardrobe
• Plan a vacation
• Create an evening and morning routine
• Donate clothes that don't fit you
• Learn something new                           

                                                   Be yourself, first love yourself the way you are, because everyone is unique in this world.  

   

NATURAL WAY TO GET RID OF STRETCH MARKS FOR MEN AND WOMEN

 Stretch marks are usually result of weight loss or simple weight gain. They are caused when the dermis tears. Rapid growth or rapid weight changes will lead to quicker stretch marks. They may also be influenced by harmonal changes that are associated with puberty, pregnancy, body building, or harmonal replacement therapy. They are very stubborn and biological symptoms which will take lot time to removed. They are narrow lines that occur on the surface of the skin, they are usually red when they appear and then fade to silvery white color. These are common among women, sometimes even among men.

                                                     

 

What causes stretch marks for men and women??!!

                                     Strech marks are common phenomenon among the women. The skin has three layers. Stretch marks from on your dermis, or middle layer when the connective tissue is stretched beyond the limits of its elasticity. This is normally due to rapid contraction of the skin.

 What are the places of stretch marks??!!

1. On Thigh: They are the main body parts that will have stretch marks. you will be able to see the thin white line across your thighs. Its a sign that you have stretch marks.

2.On Hips And Breasts: They will also have marks. When the body quickly puts on weight, it will appear clear on the body parts like hips and breasts, that is an indication that your skin is stretching.

3.On Under Arms: Sometimes your underarms are also prone top stretch marks. Rubbing vitamin E cream in the initial days of appearance will help to cure it. 

                                                 Weight gain causes stretch marks pretty much everywhere on your body.

Home remedies to get rid of stretch marks for women and men:

1. Honey And Yoghurt:

                                                       

It is important to know the reason for why  you should choose this. This is because honey is a natural moisturizer and yoghurt contains lactic acid which is again natural bleach. How to treat stretch marks with these two:

• Take a yoghurt in a bowl and will be even better with Greek yoghurt.
• Now mix to this some honey and nicely apply the paste on the stretch marks to let it rest for about 25-30 minutes and then wash it off.

2. Potato Juice: 

                                                            

                                                                       

The liquid as of potatoes is packed with mineral plus vitamins which support to re-establish skin cells. It is your best way to get rid of stretch marks naturally. 

• Begin with slicing a potato then scrub it on the affected area.
• It is one of the best natural solution for stretch marks.

3. Aloe Vera:

                                                             

 It is operative to treat various skin difficulties because it contains several vital nutrients as well as energetic compounds which are used in the cure of slight injuries. It is also possesses calming and healing properties, It plays an important role to remove stretch marks.

• You can apply this directly on your face otherwise smear a paste prepared by mixing vitamin E capsules, Aloe Vera gel and oil from 5 vitamins A capsules.
• After a while, wash with lukewarm water.

6. Castor Oil:

                                                        

It is like magical oil because it has certain properties which not only to reduce stretch marks but also know the cure of a number of hair and skin problems. 

• Apply castor oil on the specific areas and then cover it with a cotton cloth on which you will have to apply water heat. 
• It is an effective method to get rid of stretch marks naturally at home.

7. Egg White:

                                                     

 It covers 40 diverse proteins and it plays a vital role in skin fitness. It can cure scars otherwise blisters too efficiently. Start by making it on your own to prevent stretch marks.

• Take out the egg white by sorting the yolk from it.
• Then, beat the egg white a slight by a fork.
• Put the mixture on your stretch marks for about 15-20 minutes. Then, rinse with water and smear some oil or moisturizer.

8. Coffee:

                                                           

 We are unaware of the fact that coffee also helps to treat stretch marks.

• Just take some coffee beans and crush it or its better to have coffee powder.
• Add some Aloe Vera juice or gel and make a fine paste of the two.
• Now apply this on the stretch marks and massage nicely.
• After some time with help of cotton cloth and warm water clean the areas.

9. Taking A Hot Bath:

                                                       

 Do you know that hot water benefits to recover your blood flow that can rapidly decrease the coming of stretch marks. If you are in the bathtub, energetically brush the areas anywhere you ensure stretch marks by a loofah. It is because the loofah eliminates the coating of dead skin cells arranged the exterior part of the skin, due to directly dropping the harshness of your stretch marks.

10. Hydration:

                                                             

                                              

It plays an important role to maintain your skin hydrate as well as flexible. The extra hydrate your skin, fewer chance to cultivate stretch marks. If your skin is well hydrated skin then it offers regular cleaning of skin pores, that benefits a lot to eliminates the stretch marks.

 

FACTS THAT YOU SHOULD KNOW ABOUT YOUR SKIN

How Much Do You Really Know About Your Organ??!!

                                                   We are going to surprise you with few facts you might have or have not previously known about your skins. Some of this information will truly surprise you!!

1.It is largest organ In Your Body

The skin spans 22 square feet, which makes it significantly larger than your second largest organ, the liver.

2.Start aging at 20!!

Once you hit 25 your collagen levels can start to slowly deplete which might result in appearance of sagging skin and onset of fine lines. Antioxidants such as vitamin C can help maintain young, healthy-looking skin.

3.Sleeping Can Possibly Give You Wrinkles

Sleep is good for you- it helps your body repair and rebuild. Nevertheless, If you sleep on your side or on your stomach you could be applying pressure to your face which can contribute to the appearance of wrinkles.

4.Skin Has Three Layer

Skin as it's only layer but it is made up of three; the epidermis, dermis and hypodermis.

5.It Helps To Regulate Temperature

It can regulate temperature through its blood supply. When your blood vessels dilate skin allows for heat loss. When vessels constrict it helps retain heat.

6.Dark Spots Can Develop On Your Skin

It is extremely important to wear board-spectrum SPF 15 or higher starting in your teens and 20s. Sun spots can show up quickly on your skin and can increase with more sun exposure, and even harder to get rid of.

7.We Shed Thousands Of Skin Cells Each Minute

An incredible 30,000-40,000 per minute- that's great!!

8.Skin Has Varying Levels Of Thickness

Eyelids have thinnest skin, While other part of skin(palms and soles) has the thickest.

9.You Can Switch Skin Types!!

Things like climate change, harmonal imbalance and age can make our skin go from one type to other.

10.Genetics Don't Determine How Your Skin Ages

Many people ascribe that how quickly their skin ages to their genetics. But it turns out that external factors play huge role in skin aging. Sun exposure can be for almost 90% of premature aging. Other factors can be like pollution and smoking can factor into skin ages.

8-FOODS THAT CAN BOOST YOUR IMMUNITY NATURALLY

There are so many people falling ill just by eating contaminated food, there are as many different viruses as there are stars in the sky. To keep our bodies from becoming sick, the best solution is to build up our immunity from within. It is actually easy to achieve.

1.Almonds: Fight Virus

 

They have the same calcium value as 1/4 cup of milk, these wonderful nutrients can help keep your body fit. Almonds boost immunity system, especially against viruses. It is high in vitamin E and fiber, they can also keep your blood sugar in check.

2.Sunflower Seeds: Keeps Heart Healthy

 

They can prove to be your savior when it comes to immunity. It will reduce the risk of various chronic diseases like Alzheimer(cause brain cell), they keep your heart healthy and prevent sickness. 

3.Papaya: Reduces Pain

They are rich in antioxidants, It is a tasty choice loaded with benefits. Some of these include fighting inflammation, reducing the risk of cancer, and keeping digestion in check.

4.Kiwi: Prevents Flu

With vitamin C, vitamin K and vitamin E, They can help with asthma and strengthen the immune system.  They can prevent conditions like common cold and flu. 

  

5. Ginger: Eases Period Pains

It is easily available spice does wonders for your body. It lowers cholesterol, eases period pain and increases the body's ability to fight infections overall.

6.Spinach: For Strong Nerves

It is good for your health, but apparently, this nutrient powerhouse is also great for your immunity. Spinach is great source of magnesium which is needed to maintain nerve function, a healthy heart, good blood pressure, and strong muscles.

7.Watermelon: Improves Digestion

It not only keep your skin and hair healthy, but it can also improve your digestion and reduce inflammation in your body.

8.Fruits Rich In Vitamin C: Kills Unhealthy Cells

It can give your immune system a boost in 20 ways! To name a few, It can keep your white blood cells healthy, kills unwanted or bad cells, increases the production of antibodies.

 

15 FAT- BURNING FOODS

                                                          We need to eat enough to give our body the fuel and much -needed calories and nutrients, so it can take care of itself. Eating healthy is more than just not eating junk food. Eating healthy means eating the right foods for us that are nutritious and boost our metabolism, thus speeding up our weight loss process.

                                                   

 

1.Mustard

Mustard is actually one of the healthiest condiments. There is no added sugar in it and it's rich antioxidants and turmeric. Spicy foods increases your metabolism for 30 minutes after consumption. 

2.Eggs

Eating eggs for breakfast is very good for us for several reasons. They are rich in antioxidants, vitamin D and choline, which will increases metabolism. They are also rich in protein.

3.Avocado

They are the superfruit that everyone loves. They are rich in fiber monounsaturated fats. Eating avocado will boosts your metabolism and gives you more natural energy.

4.Whey Protein

It builds and repairs muscle. It burns muscle calories thereby boosting your metabolism. We can trying to lose fat.

5.Cinnamon

It activates thermogenesis and helps to burn calories, as well as reduces the accumulation of belly fat. Things that make cinnamon great is that it is already sweet, we don't need to add any sugar.

6.Walnuts

Eating walnuts will reduce your overall hunger and make you feel more full. It will activates an area in the brain that is connected to hunger and craving control. Walnuts contain omega-3 fatty acids which will burn our body fat faster.

7.Whole Grain foods

Eating whole grain food significantly improves and speeds up weight loss. Whole grains are rich in fiber, magnesium and vitamin B6. The fiber makes us feel more full which reduces our chance of overeating.

8.Grapefruit

It is key if your trying to burn more fat. It is a citrus fruit. The smell of grapefruit activates the brown fat cells that burn calories, while also reducing the appetite.

9.Pears

It is amazing fruit for weight loss. They are rich in fiber. They also have high amount of fructose and glucose, which will provide a natural energy boost. Unlike other fruits, pears slow down the carbohydrate absorption in our bloodstream. There is no rapid spike and fall of blood sugar and, in turn, less carving for more food.

10.Berries

They are low in calories, which is already a great start because one cup of blueberries provides fewer calories and more fiber than banana. They are full of antioxidants. Strawberries, raspberries, blueberries and other berries are less likely to gain weight.

11.Cayenne Pepper

It is great for you if your trying to lose weight because it contains capsaicin, which is the compound that makes chili peppers hot. It will slightly increases your metabolism, which is exactly what we want when we are trying to lose weight.

12.Spinach

It is great for us because it is low-calories and high-nutrients, which makes it perfect weight loss food. It contains folate, riboflavin, vitamin B6, magnesium, iron and calcium.

13.Sweet Potatoes

They are great to eat when your trying to satisfy your hunger and lose weight because they are full of fiber. They contain a specific kind of fiber that is starch. Starch reduces risk of obesity.

14.Salmon

It has more omega-3 fatty acids than any other food. They are extremely good for us. Salmon and all other fatty fish ( like tuna or mackerel), is rich in lean protein which helps with building muscle. The more muscle we build, the more calories we burn.

15.Chicken

It is one of the best foods to eat if you are trying to lose weight. It is low in calories and rich in protein and it helps you to lose body and abdominal fat while boosting lean muscle mass.

Which food do you find the best and most helpful when it comes to weight??!! Please share your experience with everyone in the comments.

  

BASIC YOGA POSES

 Here are some basic poses or asanas:

                                           Yoga introduces a mindfulness to streching so that you pay attention to your alignment and how the positions really feel in your body. It is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.  There is a proverb in Sanskrit, for breath is life: if you breath well, you will live long on earth.

1.Tadasana

   Tada=mountain; Asana=pose/ posture

   It is suitable for all level of yoga. It is considered to be standing yoga posture. It requires the engagement of the entire body while relaxing the mind.

                                      

Benefits of tadasana ( mountain pose):

• It improves posture
• Gently strengthens the thighs, buttock and leg muscles
• Reduces flat feet and relieves sciatica( pain effected back, hip and outer side of the leg)
• Releases tension

2.Vrikshasana

   vriksha=tree; asana=pose

   This pose replicates the graceful, steady stance of a tree. It requires keeping our eyes open in order to maintain body balance.  

                                             

 

Benefits of vrikshasana ( tree pose):

• It helps to improve concentration
• It brings balance and equilibrium
• It makes the legs strong, improves balance and opens the hips
• It also helps who are suffering from sciatica

3.Adho mukha svanasana 

   Adho=forward; mukha=face; svana=dog

   It replicates a dog bending forward, hence the name downward facing dog pose. 

                                       

Benefits of adho mukha svanasana:

• Tones your core
• Strengthens your bones
• Works the back of your legs
• Improves blood flow to the brain
• Strengthens your arms 
• Improves your body posture

4.Trikonasana pose

   Trikona=triangle; asana=pose 

    Unlike other yoga posture, it requires keeping the eyes open in order to maintain body balance.

                                         

Benefits of trikonasana:

• Strengthens the legs, knees, ankles, arms and chest
• Increases mental and physical equilibrium
• Helps to improve digestion
• Reduces stress, back pain and etc.

5.Utkatasana

   Utkat=intense, powerful; asana=pose

    Sitting in a chair may sound very easy and comfortable, but sitting in an imaginary chair might be a little challenging one!! You need just a little bit of determination to stay longer in the chair pose.

                               

Benefits of utkatasana ( chair pose):

• Exercises the spin, hips and chest muscles
• Balances the body
• Strengthen the lower back
• Tones the thigh, ankle, leg and knee muscles

6.Naukasana

   Nauka=boat; asana=pose

    It has been named after the shape it takes-that of a boat.

                                 

Benefits of naukasana (boat pose):

• Strengthens the back and abdominal muscles
• Tones the legs and arm muscles

 7.Bhujangasana

   Bhujang=snake(cobra); asana=pose

    It is a reclining back-bending and part of the sequence of yoga pose in padma sadhana and sun salutation.

                                         

 

Benefits of bhujangasana(cobra pose):

• Tones the abdomen
• Strengthens the entire back and shoulders
• Expands chest
• Improves blood circulation
• Reduces fatigue and stress

8.Paschimottanasana

  Paschim=west; uttana=stretched out; asana=pose

  The seated forward bend yoga is beneficial for all the body parts and organs. It is good for weight loss.

                        

Benefits of paschimottanasana ( seated forward bend):

• Massage and tones the abdominal and pelvic organ
• Tones the shoulders
• stretches' lower back, hamstrings and hips

9.Shishuasana

     Shishu=child; asana=pose

     This pose helps to relax both the mind and body, and can effectively clear away the stress of the day. It is a relaxation and resting pose that normalizes circulation and gently stretches the hips, thigh, ankles and spine.

                                           

Benefits of shishuasana (child pose):

• Relieves constipation
• Clams down the nervous system
• deeply relaxing for back

10.Sukhasana

      Sukha=easy; asana=pose

     It may requires extra practice and warm up. 

                               

 Benefits of sukhasana(easy pose):

• Improves posture
• Strengthens the back
• Improves concentration and focus
• Promotes relaxation