Inner-U

1. Exercise- Regular exercise strengths your body and creates natural energy. Exercising releases endorphins (A chemical in the brain) which increase your mood, energy, and well-being. These benefits will outweigh the time and effort you put into exercising or working out. A practical way for a leader to exercise is to implement it into their daily routine.

Three ways you can begin to adapt this method include: Parking at the end of a parking lot, taking the stairs instead of the elevator, or doing some cardio during a break. This can take a little time but if you implement these types of habits into your daily life you will see the results.

2. Mindset- Your thoughts and mindset can determine your energy level. If you walk around all day saying things similar to “I’m so tired” or “I need rest” then your body is going to consider those thoughts as real, in turn it will impact your energy level. This is why it’s crucial to focus on and think about the energy level you want and not your current feelings. This might mean you have to fake it until your body and mind starts agreeing with you.

3. Personal Growth- One of the benefits to personal growth and development is that it has the power to increase your energy and motivation. Your growth generates energy. This is because when you read, attend a conference, listen to audio, or are mentored the result is that you will leave the activity inspired, motivated, and reenergized. Just take a minute to think about the last time you read or listened to personal growth content. How did that content make you feel during and after? If you’re like most people it caused you to fee inspired and energized to take action.

4. Sleep- Those who get enough sleep on a regular basis can positively impact their immune system, mental composite, work effectiveness, and energy level. This is because sleep rests your body and recharges you. The opposite is also true for those who forsake sleep. This is why it’s important for you to figure out how many hours of sleep your body needs each night and then discipline yourself to obtain that amount on a regular basis. During your day you can also take advantage of a short (I recommend a 15-20 minute) nap. When you feel tired or have low energy a powernap can boost your energy level.

5. Relationships- The relationships you have and those you associate with can greatly determine your energy level. Leadership is about being and influencing those around you which takes effort and energy. However, the truth is some people cause you to be energized while others drain your energy. To avoid the relationships that negatively impact your energy and leadership be intentional about people you spend the majority of your time with. You should care and value everyone while investing your time on the relationships that reap a mutual return. Take time to find and place the right people in your inner circle and on your team.

By : Dan Black

Visit him at : http://danblackonleadership.info/

Former WTA star Marion Bartoli is engaging in various physical activities for charity as part of Virgin's Strive Challenge 2014....

Former Wimbledon champion Marion Bartoli is participating in Virgin's Strive Challenge 2014.

Bartoli's "Core" team consists of celebrities and members of the public who run, row, cycle, hike and climb from London to the top of the Matterhorn in Switzerland to benefit the Big Change charity.

Big Change gives young people in the UK an opportunity to learn and develop 'soft skills' they need to become healthy, happy and productive adults.

"The experience is absolutely amazing," Bartoli said. "The human adventure behind this crazy physical challenge will leave me with memories that will last forever. The bond we have been able to create in the Core team through stress and difficulties is extremely strong and we, as a team, are really helping each other to cross the line every day."

 Source:- WTATennis

PLEASE NOTE : Fans can track Bartoli's progress here : http://livetracking.strivechallenge.com/

And can make an online donation to her fund here : http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserProfilePage.action?userUrl=MarionBartoli

You just can't meditate. You want to, you've tried to, but you just can't seem to switch the brain off or relax enough. You know how good meditation is for the mind, body and spirit and have read about it on health and wellness websites, social media and medical reviews.

You are not alone, and there's nothing wrong with you! As a yoga and meditation teacher I can say that many of my students feel exactly like this. By the end of this article, you'll feel a whole lot different about meditation!

Meditation can take different forms, but at its center it's about being really present and aware. Aware of what is going on inside and outside of yourself and accepting that. Meditation is also about learning to allow yourself to flow with life and being centered so you aren't at the mercy of your thoughts, emotions, people or events.

So let's dive right into how you can start meditating right away, without even knowing it!

1. Do an everyday task:-

Choose something you already do every day, like brushing your teeth, having your morning cup of coffee or ironing your clothes. The next time you start this task, focus on it. Bring your awareness to what you are doing using all your senses.

If you're having your coffee, smell the aroma, feel the warmth of the cup as you wrap your hands around it, taste the warmth and follow that warmth as you swallow. When you bring all your senses to a task and focus on this, you're in the present moment. That's the essence of meditation!

2. Take a bath or shower:-

Bathing is one of the few times we're happy to be alone and have privacy. We don't have computers, phones, or interruptions, and we can just be. A quick note here — if you do have computers or phones in the bath or shower with you, then you may need meditation more than you think!

Bring your awareness to the task at hand and mindfully focus all your senses on what you're doing and feeling. There's something about water that slows us down, relaxes us and cleanses and purifies. Use this state to help you unwind, enjoy and become aware of the joy of being. If you practice this you'll be amazed at how light and clean you feel on the inside and on the outside!

3. Do something creative:-

When we engage in a creative interest or passion, we are in fact doing a form of meditation. Creating allows us to focus on what's in front of us and stops us from thinking about the past or worrying about the future. We are just in the midst of an absorbing process, full of the joy of creating and all its potential. Whether you paint, rock climb, pole dance or garden, anything you love will help transport you to the now.

So keep up your hobbies and passions, or start something today if you've let life crowd out your time for creativity. Start where you are, scheduling in creative time once a month, a week or sprinkle creativity into your everyday life!

4. Go for a walk:-

You can walk anywhere, but if possible choose places you love, such as the ocean, forest or mountains. There's an energy that calls to us in these types of places. Regardless of where you walk, the point once again is to really be there. Feel the weather around you (the warmth of the sun, the breeze, the snow), be aware of how your feet connect to the earth and how your body moves.

What can you see and hear? What is the quality of your breath flowing in and out of your nostrils? How do you feel in this moment? When we do this, we truly experience what it means to be alive and mindful.

5. Join a meditation group:-

OK, so with this one you'll definitely know you're meditating, but it won't be difficult or scary. Joining a group is a fantastic way to go because you're with like minded people and are more likely to follow through on practicing due to peer support and accountability. There's the added bonus of making new friends! There are plenty of groups for you to choose from, so it won't be difficult to find one that suits you and your lifestyle.

So there you have it, five super simple but powerful ways to begin meditating today! Get to it and watch what happens!

By : Tina Bindon

Visit her at : http://www.tinabindon.com/

Acidity can be described as a condition wherein there is an excess of acid secretion by the gastric glands of stomach.  Heartburn and gas formation are the major symptoms of
acidity.  Our body produces acid to digest the food we eat.  However, problem strikes, when it produces more acid than what is required.  It is, then, that the gastric juices move from the stomach, into the lower esophagus, making it dysfunctional.  There are a number of reasons that lead to the formation of acidity....

Causes Of Acidity:-

Excessive smoking

Drinking too much alcohol

Gastro duodenal (peptic) ulcer

Hyper secretion of hydrochloric acid

Reflux of gastric acid

Not having meals on time

Eating fried and spicy food on a regular basis

Problems in the functioning of digestive system

Being on an empty stomach for a long time or skipping breakfast

Eating foods rich in fats, like chocolates

Pregnancy

Aging

Obesity

Excessive exposure to sun and heat

Inappropriate food habits

Negative emotions

Weakness of the valves

Symptoms Of Acidity:-

Burning sensation or pain in the stomach, 1-4 hours after a meal

Chest pain

Prolonged heartburn

Inflammation in chest

Feeling hungry frequently

Constant pain in the upper abdomen

Belching

Nausea

Bitter taste in mouth

Loss of appetite

Respiratory problems

Vomiting

Coughing

Gastro-esophageal reflux

Voice change and formation of ulcer in esophagus (tube connecting mouth and stomach)

Pain during muscular contractions

Pain in ears

Male-pattern baldness is the most common type of hair loss, affecting 6.5 million men in the UK.

“It is better to make many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Proverb

Seven years ago I was a sedentary, over-caffeinated, unmindful, somewhat neurotic meat-eater with a bit of a drinking problem. My meals came out of boxes with chemical compounds for ingredients and had little in the way of anything that grew outside or came from a field.

I made excuses for not exercising, but in reality I was so insecure that I didn’t think I was strong enough to be athletic. I was afraid of making an utter fool of myself. And I was afraid that if I sat still long enough to look inward, I would loathe myself more than I already did.

Today I am a mostly vegetarian running nut. I’m always training and gaining strength for the next race. For the most part my meals are fresh and made from scratch, containing less animal meat and more leaves.

I still indulge in coffee and Coke, but find comfort and clarity in tea and a glass of water. I meditate regularly for my spiritual practice. Mindfulness is a part of my everyday life, and wine is no longer a stress-reliever.

There are countless Cinderella stories like these out there, stories of couch potato turned to vegan Ironman, stories of people who turned terrible habits into wholesome ones. People who lost weight, kicked an addiction, stared their fears in the face, and made their lives better.

But for people who are still in the Couch Potato Stage, these changes feel astronomical. You may as well ask them to leap across the Grand Canyon and land on the other side on both feet. 

So how does a person go from being a lump to a marathoner?

I did something quite simple that anybody who wants to change their life can do without stumbling and feeling like a failure.

Each day, I made one small decision to make a healthier choice.

Each choice was manageable. Rather than making grandiose plans to alter my diet and routine in massive ways, I made one small choice every day to make my life healthier.

This slow change began seven years ago, when a small idea was planted in my mind and began to grow.

Food:-

I realized that my diet depended heavily on processed food. I needed a Chemistry degree to understand what I was putting into my body. By watching an ex-boyfriend in the kitchen, I learned how to cook.

Then every Sunday evening, I cooked a nice meal for myself, nothing too fancy. I became curious about different recipes and new foods. I soon found sanctuary in chopping vegetables, the aroma of fresh herbs, and gently simmering a sauce.

I felt a sense of accomplishment in creating a nutritious and tasty meal, and before long I was cooking for myself three to four times a week.

At lunch I chose to eat a piece of fruit and to drink water instead of a soda. At restaurants I chose salad instead of French fries and a veggie burger instead of a hamburger. When I got tired at work, I turned to water instead of coffee.

I was still eating meat, but I was eating a lot less of it, and fruit was a regular snack.

You don’t need to completely change your diet. You just need to start with one healthy choice.  Every small choice adds up.

Exercise:-

After changing my diet, it took another three years to change my level of activity. I was going through major stress at work and in my personal life. I felt I needed intense physical activity that burned off pent up energy. I didn’t want to spend a lot of money on fancy equipment, so I started running.

For a long time I wanted to try running, but I was afraid that I would look stupid. One day I thought to myself, screw it—everyone feels stupid on their first run.

On a quiet Sunday morning, I went on my first jog/walk. I felt so amazing that I bought a decent pair of running shoes. I haven’t stopped running since.

That single choice to simply try exercise has lead me to three half marathons, a marathon, and a relay race. Running has helped me face myself in ways that I never imagined and find strength I didn’t think I had.

You don’t need to run a marathon today, or even a mile. You simply can make the choice to do something, no matter how small, to be physically active.

Meditation:-

Around the time I started running, I also tried meditation. I heard accounts of the benefits of meditations, such as reduced stress and clarity of mind, but I was afraid of finding what was hidden deep inside of me.

I chose to simply try it. I sat for periods of ten minutes a few times a week. After trying that for a couple weeks, I felt like I needed guidance. So I searched for meditation services in my community. My first time sitting meditation at the Zen center, the silence and stillness of meditation brought me ease. I kept going back.

I now use mindfulness and meditation as a regular part of my spiritual practice. It takes a lot of work to see my fears as they truly are.

I’ve worked through jackal voices that tell me I’m not good enough. When I sit meditations, the stillness shows me that those are just voices and that they’re trying to protect me from life’s disappointments. And what keeps me going is the awareness that I don’t have to have all the answers right now.

You don’t need to meditate for hours at a time. All you have to do is sit in silence for a few moments each day to be more peaceful and present.

Seven years since I chose not to eat something out of a box, I live my life each day making choices that don’t feel like sacrifices. Eating vegetables doesn’t feel like I’m denying myself potato chips. It feels as if I’m eating something that I enjoy. Going for a run doesn’t feel like I’m torturing myself for thirty minutes. It’s a choice that makes me feel invigorated.

Each moment, you have an opportunity to make a choice. You can choose the same harmful habits that you always choose. Or you can choose a better habit that treats your body the way it deserves to be treated.

Today, I am still making changes and am a constant work in progress. A year ago my drinking habit changed from two to three drinks per day to two to three drinks per month.

Recognizing that this was a destructive habit, I reached a place where I was ready to let go of my dependence.

I came home from a visit with my family (the side that doesn’t drink), and I was already on a five-day hiatus from drinking alcohol. Five days became six and then seven. I still struggle with those urges, but then I ask myself, what choice do I want to make?

By: Jane Endacott

Visit her at: http://wordsavant.wordpress.com/