In today’s digest we bring you articles on Have You Heard About Trataka and Its Benefits?, Biotest, How to stay motivated without a race in sight and Best Essential Oils to Make Stretch Marks Disappear. Hope you enjoy them…
Have You Heard About Trataka and Its Benefits?
If you are into meditating on a regular basis and currently looking for something that’s easier and can be done practically anywhere, then you’re definitely in the right place at the right time — this article will get you introduced to a simple meditation technique, and it’s referred to as trataka. Trataka is a Sanskrit…
If you are into meditating on a regular basis and currently looking for something that’s easier and can be done practically anywhere, then you’re definitely in the right place at the right time — this article will get you introduced to a simple meditation technique, and it’s referred to as trataka.
Trataka is a Sanskrit word that means something like “to look steadily at a certain point”. Needless to say, your eyes are major role players in carrying out this meditation technique.
Of course you will also need an object on which you will focus your peepers. It can be anything that’s accessible to you at the time of meditation — a small potted plant, your wedding band, a shell. Some of those who have been practicing trataka for a while now grab a white piece of paper and draw a dot right in the middle of it.
Most of the time, however, it is a lighted candle that those who practice trataka go for.
One look is enough for you to realize that there’s something magnetic about the flame of a candle. Since trataka is a form of meditation, it’s important for you to pick an object that can cause you to focus intently on it no matter how many minutes you like to have the activity carried out.
Besides, we all know that a lighted candle can make an impression, which means that you can still see it to some degree after closing your eyes.
Yes, trataka is performed with your eyes open and then eventually closed. During the first half your peepers are your meditation tools, and on the second half it is your mind that is utilized. Throughout the session, you will focus on nothing but the lighted candle (or any object that you prefer) using your eyes and then your mind.
To get started, you need to place the object you wish to focus on in front of you — it needs to be about an arm’s length away. Make sure that the object is at the same level as your chest. The objective is to save your eye muscles from becoming strained from looking upwards or downwards.
Once the object of your preference is in place, you may begin trataka by sitting before it on the floor. Start by closing your eyes for a few seconds. Open your peepers and focus on the object.
While staring at the object for several seconds, try not to blink. If what’s in front of you is a candle, it’s a good idea to focus on the tip of the flame.
After a few seconds, slowly close your eyes. This is why a candle is highly recommended — even with your eyes closed, you can still see its image, thus allowing you to use your mind without much trouble. Again, focus on the mental image of the candle for a few seconds.
You may have to use your imagination if the object in front of you is not a candle. That’s perfectly fine provided that you thinking about nothing else but the object.
Repeat all of these steps about 3 times or until you feel completely relaxed. According to the proponents of trataka, you may pair it with stating your mantra or taking slow deep breaths.
After trying out trataka, come back to this site and feel free to share your experiences with this meditation technique!
Have You Heard About Trataka and Its Benefits? was originally published at https://www.healthybuilderz.com/have-you-heard-about-trataka-and-its-benefits/
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Binging is a common problem among lifters. Here’s how Coach Thibaudeau cured this bad habit. by Christian Thibaudeau I’m the World’s Top Binge Eater! Or at least I used to be. It’s funny because people look at me and assume I always eat perfectly, that I’m like a robot eating only for function not pleasure….
Binging is a common problem among lifters. Here’s how Coach Thibaudeau cured this bad habit.
I’m the World’s Top Binge Eater!
Or at least I used to be. It’s funny because people look at me and assume I always eat perfectly, that I’m like a robot eating only for function not pleasure. Quite the contrary, my friends.
I’m the guy who once gained 27 pounds in six hours (measured for posterity), an event that led me to learn the pain of childbirth the next morning. I’d also routinely wake up in the middle of the night and eat all the good stuff in the house. Heck, a lot of times my wife would wake up without anything to eat for breakfast because I ate it all at night!
To reduce food intake without really thinking about it, and to facilitate fat loss, here are ten strategies I’ve used. Not all of them will be practical for everybody, but I’m telling you what works for me.
1 – Do something physical for 7-15 minutes before you eat.
This will both blunt hunger and make you think twice about adding a non-planned meal.
2 – Drink a protein shake before meals.
Ideally, use a protein powder that makes a thick shake like Metabolic Drive® Protein 10-15 minutes before your main meals. This will decrease hunger and make you satiated more easily, plus it gives you some extra muscle-building protein. Protein is extremely hard to convert to fat, so don’t worry about that.
3 – Don’t eat carbs on the days you don’t train.
This pretty much ensures that you’ll have a caloric deficit on these days… unless you’re stupid enough to compensate by eating a whole brick of butter! Skipping carbs on non-training days will allow you to lose fat without thinking too much about it, even if you eat more on the training days.
4 – The most obvious one: don’t buy crap.
If there’s no junk food in the house I’m a lot less likely to eat it. Simple, yet few people do it. They might buy a pack of cookies thinking, “I’m only gonna have one.” Newsflash: If the cookies are in your house, they will get eaten!
5 – Only buy your groceries one day at a time.
I go to the grocery store every day at 9 AM and only buy my food for the next day. That way I make sure I can’t eat more than planned. Now, going to the grocery store at 9 AM might not be practical for you, but you can go after work (or even better, after your evening meal).
The key principle is going to the store often to avoid having a lot of food available at your house. When I was preparing for a bodybuilding contest I even went to the store twice per day, buying half a day’s worth of food each time. That’s a bit extreme and you don’t need to do that, but you get the idea.
6 – Don’t do anything else when you eat.
This is my biggest nemesis, so when I diet down I make sure never to do it. See, when you read, watch TV, or look at social media while eating, your brain gets two pleasure signals. You get twice the dopamine release as you would from only the meal.
Your brain doesn’t dissociate the two sources of pleasure, and you start to associate food with a greater pleasure which reinforces your desire to have more of it. Plus, if you’re doing something when eating you’re not paying attention to satiety signals and you’ll eat more.
7 – It’s better to eat with someone.
First, you’re less likely to overeat when another person is present, especially if you’re someone who needs approval from others or hates to look bad in front of other people. I’m always a lot more conservative with my eating when I’m around people. Of course this doesn’t apply if you’re with a competitive friend and challenging one another to an eating contest.
Another benefit of eating with someone is what I call the “French phenomenon.” Despite a richer diet, the French are a lot leaner on average than North Americans. Why? Because the French do a lot of talking during meals!
Each meal is a social event. This greatly slows down the pace and by extension, food intake. Yes, you get an enhanced pleasure response, but you reduce food intake and take your time, which allows your satiety mechanisms to kick in. Eating slowly will get you satiated without eating as much.
8 – Eat cheat meals in front of your significant other.
When I was a binge eater I’d always cheat when I was alone. Nobody around, no shame. And I’d just go crazy. I once asked my wife to wait outside the house while I was binging. Sometimes I’d ask her to go to her parents. That’s how bad I was! Now, when I have a cheat meal I always do it when she’s around. I don’t want her to think I’m a pig.
9 – If you’re someone who wakes up in the middle of the night to eat, get dogs!
One thing that really helped me stop eating at night was getting three pugs. When I go to the kitchen they follow me because they know they’re gonna get some food. So if I wake up and go to the kitchen they’ll jump out of the bed, step on my wife, wake her up, and get her pissed off. So I stopped going to the kitchen at night. Okay, that might not be practical for everybody…
10 – Go spend a week at an all-inclusive resort.
Seriously. These resorts have great buffets, but in the middle of the night you can’t find any food. And there are no supermarkets on the resort so you can’t store food in the room. You’ll be spending seven days without eating at night. This will program you to stop that habit. But the buffet? Yeah, that can be an issue. But if you’re in good shape then you probably don’t like to look like a bloated whale on the beach, so you probably won’t overindulge.
Some of these tricks might seem weird to you. And no, I didn’t come up with them to be funny. I actually did all these things. And today, what I considered to be an eating disorder (binging) is fixed. I rarely overeat, I don’t eat crap, and I don’t feel deprived. You need to find a strategy that works for you.
There are a lot of cool tricks here; maybe only one will work for you. But it might be the difference between being lean or fat, and between feeling deprived or being happy.
Biotest was originally published at https://biotest.t-nation.com/articles/tip-10-strategies-to-stop-binge-eating?utm_source=facebook&utm_medium=social&utm_campaign=article
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How to stay motivated without a race in sight
Your key race has been cancelled, but don’t despair, we can help you keep focused to maintain your fitness Training for a race is easy, the fear of failure and the solid target, help motivate you to pull on your trainers and get out of the door, when perhaps you might not want to. The…
Your key race has been cancelled, but don’t despair, we can help you keep focused to maintain your fitness
Training for a race is easy, the fear of failure and the solid target, help motivate you to pull on your trainers and get out of the door, when perhaps you might not want to. The current situation with events being cancelled is making it hard for some, but fear not, Dr Garry Palmer of Sportstest has got some great tips to help keep you focused:
- Change your aim:
Think fitness, rather than event! What can you improve over the next X weeks? For example: Consider using 12 weeks to improve your endurance; 6 weeks to focus on running cadence; 4 weeks to do some speed-work; 16 weeks to improve cardio. You can control these goals. They are down to you and your physiology, so work to improve them. Ultimately, they build to a bigger picture when it come to achieving a race goal. Or, you could try running to heart rate (we use this lots at Sportstest to help people achieve massive improvements in performance), look to understand the benefits of running easy and when to push hard, and feel a value to each session.
- Review, plan and diarise:
At the end of each week review what you have achieved, set specific sessions for each coming training day and diarise a specific time to do them, this will help you keep to an objective and give focus. Do your best to stick to the planned sessions at the specified time each day (think of them like an important meeting that cannot be missed).
3. Train with others:
But not in the way you think! What about doing a treadmill run whilst on a zoom call with a regular running buddy? Challenge your training group to see who can hit certain goals within a time period and share achievements on social media. Even set up some teams for virtual relays. Be a positive influence on others, and they will help support you too.
4. Try something new:
They say a change is as good as a rest. Do something different. Take an online boot-camp; try some yoga; get on your bike? Using a different mode of exercise may add value to your running in many different ways. Use this period as an opportunity to explore different forms of activity.
5. Be an early bird:
Get training done early, that way you can’t be put off by distractions. It feels great to get out early and have the smug sensation that your training for the day is done before most are even up!
6. Get a coach:
Being accountable to an experience coach and having them give you guidance specific to your particular needs (work, family, fitness) may seem like a big investment, but will really help you keep on task, and your running will improve massively.
Now get your shoes on and get running! Good luck!
How to stay motivated without a race in sight was originally published at https://www.womensrunning.co.uk/at-home/how-to-stay-motivated-without-a-race-in-sight/
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Best Essential Oils to Make Stretch Marks Disappear
Stretch marks can appear on our skin when you experience sudden weight gain, like when you become pregnant, gained more muscles at a rapid rate, or even undergo growth spurts just to name a few. You can easily spot stretch marks on your skin by appearing as these reddish to purplish lines that become white…
Stretch marks can appear on our
skin when you experience sudden weight gain, like when you become pregnant,
gained more muscles at a rapid rate, or even undergo growth spurts just to name
a few. You can easily spot stretch marks on your skin by appearing as these
reddish to purplish lines that become white afterwards. Although these marks
are not exactly dangerous, those who are conscious about their looks may want
to look for ways to alleviate their appearance which is what these essential
oils can help you with.
considered as a bleaching agent, lemon is perfect for fighting stretch marks as
it combats free radicals from damaging the skin further while producing more
keratin and collagen which help in the production of healthier cells in the
skin. Also, when combined with other ingredients, it makes the absorption rate
essential oil that is helpful in treating stretch marks is the rosehip oil. This
oil is actually extracted from the fruit of the rose and is quite effective in
treating the old stretch marks in women who were just recently pregnant. Applying
moisturizer that contains this oil has been found to be effective in smoothing
the skin once more.
combination of anti-inflammatory as well as antioxidants that are present in
pomegranate seed oil helps in banishing stretch marks with regular use. This is
because this essential oil increases your skin’s thickness, elasticity, as well
as hydration. If you want to get a powerful treatment, mix this essential oil
with Dragon’s blood extract and apply on the damaged skin afterwards.
essential oil that can help improve your skin’s condition is argan oil. Extract
from the kernels of the argan tree, this oil has the ability to boost your
skin’s elasticity hence making the stretch marks become less visible with
regular use. You can either consume this oil or apply on the affected skin to
get the results that you are looking for.
makes use of the neroli oil to combat stretch marks and scars. Recent studies
show that this oil contains antioxidants that can help with wound healing as
well as skin regeneration.
These essential oils are perfect
for treating the stretch marks that can be found on your arms, hips, thighs,
and legs. The best part? These are completely safe to use.
Best Essential Oils to Make Stretch Marks Disappear was originally published at https://www.wellnessbin.com/best-essential-oils-to-make-stretch-marks-disappear/