Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. Warning Signs of Suicide

    July 8, 2018 by

    With the recent suicides of two well-known celebrities, Kate Spade and Anthony Bourdain, the public discussion on the topic has risen. People are talking about the possible causes and warning signs for such an extreme action, and what can be done to help those who are in crisis.

    Mental healthcare in America is well-known to be sub-par. Many criticize those who have a mental illness and there is a stigma attached to them. People often do not want to seek help because of that stigma or because they want to keep their troubles to themselves. Often in the case of suicide, the people who are the closest to the person who commit the act are the most surprised. This was certainly the case in both Kate Spade’s and Anthony Bourdain’s cases.

    So what can someone be on the lookout for in order to consider that a loved one is thinking about taking their own life? It is important to recognize these warning signs, even if someone is very good at hiding their struggles. These warning signs of suicide are indicators that someone may be in serious danger and may need immediate help.

    Talking about wanting to die

    This is a warning sign because it shows that the person is thinking about death and is considering if this option is better than dealing with living. If someone talks about wanting to die, it is important to take that comment seriously and not brush it off.

    Looking for a way to kill oneself

    People who commit suicide often do it in a premeditated way. This means that they think about the time, place, and method for their action. If you find that someone is increasingly interested in how others have committed suicide, this is a red flag.

    Talking about feeling hopeless

    If someone doesn’t feel like they have a purpose in life or they have lost all hope for happiness in whatever way, it might be an indication that they do not feel the need to go on living. This is a great time to get this person some one-on-one help with a therapist so they can find their way in life again.

    Talking about feeling trapped

    If someone feels trapped or if they are in pain that they cannot bear, they may be looking for a way out. Pay close attention if this is happening to someone you know so you can help them work their way out of their painful situation without ending their life.

    Talking about being a burden

    Sometimes people who commit suicide are doing so in order to lift the perceived burden off of other people. This likely also goes along with losing one’s purpose in life. This person requires serious support and reaffirmation that their life is important.

    Increasing the use of drugs or alcohol

    People stop caring about their physical health if they are having suicidal thoughts. This is a dangerous combination because if someone is feeling suicidal and they are impairing their judgement using drugs or alcohol, they may do something that they would not otherwise do if they were sober.

    Anxiety, agitation, recklessness

    These feelings and behaviors are important to note if they are out of the ordinary for someone you know. These behaviors are unlikely to begin without a cause, so it needs to be addressed.

    Sleeping too little or too much

    These are signs of severe depression that may lead to thoughts of suicide.

    Withdrawing or feeling isolated

    People who feel like they have a strong support system are less likely to kill themselves than those who begin to feel isolated. Always let your loved ones know that you are there for them if they start to show some of these signs so they will know that they have someone to talk to.

    Showing rage

    Often, people who commit suicide are seeking revenge upon other people and may even commit a crime prior to committing suicide. If someone is showing that they are especially enraged with a person and it is out of character for them, it is best to keep an eye on them.

    Displaying extreme mood swings

    Sure, everyone has mood swings now and then, but again, if this is out of the ordinary for one of your loved ones, it is a warning sign that something else is going on.

    Depression and mental illness are not the sole causes for suicide, it can affect anyone. If you know the warning signs, you may be able to prevent a tragedy from occurring.

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  2. Update Your Favorite Exercises

    July 7, 2018 by

    We all have our favorite exercises. Some make us feel stronger, make us sweat, or just get us to feel the burn. No matter what the reason may be, you probably prefer some exercises over others.
    However, it may be time to update your list of favorites.

    Here is a list of possible new exercises that range from lung busters to strength holds. Some of the exercises will build muscle and others will increase your mobility. Here are some exercises that you should incorporate into your routine to add some variation to your workouts.

    Goblet Squat

    Hold a kettlebell or dumbbell at chest level, close to your body. This is a muscle-building and a corrective exercise. The deep squat will help increase your range of motion and the weight will make the squat more challenging.

    Once you?re at the bottom of your squat, push your knees apart with your elbows. This will help you move as far down as possible into the squat position.

    To do this, stand with your feet shoulder-width apart and hold your dumbbell or kettlebell vertically with both hands next to your chest. Point your elbows toward the floor and lower your body down as far as possible. Your elbows should be able to touch the insides of your thighs to gently press out your knees. Stop in this position and then slowly lift yourself back up.

    Sled Push

    This total-body exercise allows you to focus on your entire body without putting excess weight on your spine. You can do this exercise with or without extra weights.

    Leaning forward, grab the posts of the sled so your body is in a diagonal line with the floor. Engage your core, and while keeping your back straight, lift one knee up and take a step. Continue doing this and with each step make sure you maintain a straight line from head to toe.

    Forearm to Instep

    Our sedentary lifestyles have caused the muscles in our hips to get tight. Having inflexible hip flexors limit your mobility when doing squats and lunges, which can put you at an increased risk for back injury.

    This stretch will open up your hips and loosen up those muscles. This is a good stretch to do prior to doing a lower-body workout.

    Get into a lunge position. Place your left elbow on the inside of your left foot with your knee off of the floor. Stay in this position for a moment and then put your right hand on the floor to get your balance and then put your left hand next to the outside of your left foot. Push your hips up toward the ceiling and lift your left toes toward your shin to get a good hamstring stretch. Repeat this on the other side.

    Barbell Bent-Over Row

    It is important to correct the poor posture you get into while doing your everyday work. Doing chest exercises will exaggerate bad posture because they pull your shoulders forward.

    However, back exercises help you lean your shoulders back. Performing a move like the barbell bent-over row will add muscle to both your upper back and your back shoulders. This will help you to stand up straight and to lift more weight when you are doing upper body training.

    Hold a barbell with an overhand grip just beyond shoulder width and at arm?s length. Bend forward to lower your torso until it?s close to being parallel to the floor. Pull the bar to your upper torso and hold for a moment before you slowly lower the bar back to your original position.

    Dumbbell Split Squat

    When you are training both sides of your body at the same time, your dominant side will usually to take over, which can worsen strength imbalances. This will make your stronger side get stronger and your weaker side get weaker.

    Doing a split squat can help you strengthen your non-dominant side to help catch up. When your entire body is equal in terms of strength, you will be able to squat more weight.

    Hold your dumbbells at arm?s length by your sides with your palms facing in. While standing in a staggered stance, slowly lower your body as much as possible. Take a moment and then push yourself back up to your original position. Complete the same number of reps on both sides.

    Hopefully you will find these exercises to be new and enjoyable. Add a few of them into your workout routine and see how it goes before adding the rest. You may find that you have an entire new routine soon that you love!

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  3. Benefits of Eating Fish

    July 6, 2018 by

    Everyone knows that eating fish is good for your body. However, recent studies have shown that eating fish is better for you than we ever knew. For example, eating fish is a factor that raises one’s odds of becoming pregnant.

    The scientists who did this study interviewed 501 couples who were actively trying to conceive without medical intervention and followed them for up to a year to see if they became pregnant.

    Each couple recorded their individual fish consumption and the study was controlled for factors such as smoking and alcohol intake, exercise, age, education level, and other factors.

    The study found that men who consumed at least two four-ounce servings of fish per week had a 47% shorter amount time to pregnancy, and women had a 60% shorter time compared to people who ate one or no servings per week.

    People who eat fish also tend to have sexual intercourse 22% more frequently than those who don’t, however, the association between fish and pregnancy persisted despite controlling for frequency of sexual intercourse. After one year, 92% of couples were pregnant who ate fish twice a week or more, compared with 79% of those who did not.

    Some research has speculated that seafood could improve semen quality and egg release, but scientists can?t pinpoint exactly the reason for the improved pregnancy rates when it comes to higher fish consumption.

    Further studies have shown that selenium improves sperm motility and morphology. Having a selenium deficiency is also a factor for women who can’t carry a pregnancy to term.

    Women have been apprehensive to eat fish because of the increasing threat of mercury poisoning and the low-level contamination in seafood that is commonly consumed like shrimp and canned tuna. The growing problem of dirty oceans has led to fish being contaminated by mercury and pollutants.

    While mercury is a naturally occurring element that is found in plants, animals and the environment, the rise of industrial endeavors over the past 150 years has increased the amount of mercury in the air.

    Fish are affected by the amount of mercury, specifically, methylmercury cysteine, which is the type of mercury that is found in seafood and can ultimately affect the human who eats that fish.

    Methylmercury is retained by animals and inorganic mercury leaves fish through waste. Small fish eat zooplankton that have been exposed to methylmercury. These fish are then eaten by larger fish, and the mercury continues to move up the food chain until it reaches humans. This contamination is cumulative.

    Fish is consumed much more in other countries than it is in the U.S., suggesting that people in places like Japan have accumulated a lot of ethylmercury, however, it hasn’t led to any problems.

    But studies have found that the high amounts of selenium in ocean fish sequesters mercury and neutralizes its toxic effects. This is possibly why studies have been unable to find an epidemic of child developmental problems in coastal populations such as Japan where a lot of fish is consumed.

    Also, the omega-3 fatty acids that are in healthy seafood are vital for one’s overall health.

    However, methylmercury is dangerous for the nervous system and brain of unborn babies and developing babies. Methylmercury crosses the placenta, where the concentration of mercury in a developing fetus’s red blood cells can be 30% higher than in those of the mother.

    There is some trouble with fish today. The production of salmon has been on a decline, there have been traces of illegal antibiotics found in Asian shrimp, and toxicology tests have revealed that farmed salmon is one of the most toxic foods in the world, specifically, it is over 5 times as toxic than any other food.

    The guidelines for clean-eating seafood say that the safest seafood to eat are fresh-caught Alaskan salmon, sardines, mackerel, herring and anchovies. Some people may believe farmed fish is the healthiest and most environmentally friendly option, but the truth is that fish farming isn’t much different than concentrated animal feeding operations.

    One of the biggest problems is the salmon pens that are situated next to wild salmon runs. This threatens the lives of wild-caught salmon because the farmed variety often carry diseases.

    Science reported that a threat to the salmon market is the addition of persistent organic pollutants such as polychlorinated biphenyls, which are known as one of the most toxic pervasive chemicals ever created.

    The Environmental Protection Agency says that these chemicals don?t break down, can live for a long time in the air, water, and soil. They can travel long distances and are absorbed by small organisms and fish. These chemicals have life-altering consequences for humans.

    So, should you consume fish? Fish has been a staple food for humankind since the beginning of time. It?s a lean protein that contains a variety of vitamins, minerals, essential fatty acids, and compounds that help reduce blood pressure, decrease macular degeneration, fight off depression, and prevent osteoporosis and diabetes.

    Research also focuses on the anti-inflammatory influence of the omega-3 fatty acids in fish, which helps reduce the hardening and narrowing of arteries that leads to heart disease.

    So, while it is best to steer clear of high-mercury seafood, if you choose the healthiest options of seafood, the benefits are worth the risk.

    Keep in mind, your best options are small, cold-water, fatty fish. The healthiest fish are anchovies, sardines, mackerel, herring, and wild-caught Alaskan salmon. Stay away from farmed fish to not only help your health but to also help the environment.

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  4. Exercise Can Help Arterial Stiffening

    July 5, 2018 by

    Many people associate getting older with developing hypertension, chronic disease, and cardiovascular disease. These conditions are more common with, but many studies have shown they are avoidable. Cardiovascular disease affects about 1 in 13 Americans over the age of 18 and continues to be the leading cause of death, with 25% of deaths being associated with heart disease.

    Mortality rates from heart disease have steadily declined, likely because of improved treatments available to patients after a heart attack, but the number of people who live with the disease remains the same. People at an increased risk for heart disease have high blood pressure, are overweight, live sedentary lives, smoke, and drink excessive amounts of alcohol.

    Almost 33% of adults in the U.S. over the age of 20 have hypertension, which leads to 32,000 deaths each year. Hypertension is a leading cause of heart disease and a large factor in this is the physical stiffening of large arteries. However, studies have shown that exercising can reverse the aging of one’s heart and blood vessels by reducing the stiffness of your arteries.

    Arterial stiffness may lead to early death. The generalized thickening and overall stiffening of artery walls often lead to other health problems, such as high blood pressure. As many people are living sedentary lives these days working at desk jobs, it is becoming more important than ever to take time out of your day to dedicate to physical activity.

    Lifestyle modifications such as aerobic exercise training and eating a low-sodium diet have been shown to be clinically efficient in the prevention prevention and treatment of arterial stiffening. Studies have shown that people who exercise more on a regular basis have a lower amount of arterial stiffness compared to their sedentary counterparts.

    This suggests that exercise training interventions may be able to decrease the prominence of age-related arterial stiffness, especially in people who have an increased cardiovascular risk. However, this might not be true for all risk groups. For example, exercise training has not shown any beneficial impact on those suffering from isolated systolic hypertension, which may lead to an irreversible level of arterial stiffening. This suggests that aerobic exercise training is possibly more effective when it is started early so it is used as a preventive measure instead of a treatment.

    A recent study reported improvements in arterial stiffness following exercise in postmenopausal women who completed a 12-week-long exercise program. The considerable improvements that were seen in the women in this study in terms of their arterial stiffness led the researchers to propose exercise as an effective strategy to decrease one’s risk of heart disease in postmenopausal women.

    Further studies found that both moderate and intense physical activity had similar reductions in arterial stiffness. This is important because many people are more likely to take up a moderate exercise routine than commit to one that is deemed to be “intense”. However, it is also important to note that the amount of exercise that you do is still important. This means if you do moderate exercise, you may have to spend more time doing it than if you do intense exercise.

    Aerobic exercise has always been known to improve many classical risk factors of heart disease, which in turn is associated with a lower rate of arterial stiffness. However, the current study suggests that aerobic exercise has a direct impact on arterial stiffness. Exercise is also known to have a positive impact on endothelial function, inflammation, and sympathetic activity, which all directly impact arterial stiffness.

    In conclusion, while exercise is already known to have a multitude of health benefits, decreasing arterial stiffening with age is another one to add. From a prevention viewpoint, the various benefits of exercise when it comes to cardiovascular disease prevention make it a clear that exercise is important for heart health.

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  5. The Link Between Strength Training and Depression

    July 4, 2018 by

    When someone thinks of strength training, it is common to automatically think of big guys in the gym lifting heavy weights. While it is true that strength training builds muscle mass, it also offers overall health benefits to your brain. Recent research has shown that strength training can even benefit one’s mood and can help relieve symptoms of depression.

    According to the study, people suffering from symptoms of mild to moderate depression saw the most improvement when they integrated strength training into their routine. Strength training may not be a cure for depression, but it can improve depressive symptoms and increase the effectiveness of antidepressants and behavioral therapies.

    In this study, a variety of strength training programs were beneficial, so doing any strength training two days a week with 8 to 12 repetitions of 8 to 10 exercises can boost mental health.

    Past research has also highlighted the psychological benefits of strength training, including a study that found an increase in physical strength is associated with reduced symptoms of depression in stroke survivors. Other studies have shown that strength training in adults can reduce anxiety symptoms, improve cognition, improve sleep quality, improve self-esteem, and improve morale and one’s quality of life.

    Both strength training and cardio exercise are effective for depression. This could be due to the increased blood flow to your brain during periods of physical exertion or the release of endorphins, norepinephrine, and dopamine, which are all “feel good” hormones.

    Exercise may also improve people’s perceived quality of life and make them feel like they can better manage it. Exercise such as strength training also leads to the growth of neurons that are designed to release GABA, which helps induce a natural state of calm in the same way that anti-anxiety drugs work, however, that the mood-boosting effects of exercise happen immediately after exercising and continue for a longer period of time.

    Additionally, there is a protein called brain-derived neurotrophic factor (BDNF) that is very important to one’s mental health. Levels of this protein tend to be very low in people suffering from depression. Exercise is able to promote the production of a protein called FNDC5, which then triggers the production of BDNF.

    BDNF helps to both preserve brain cells and create new neurons to make the brain grow larger. Researchers are finding a strong link between exercise, depression, and BDNF. In fact, BDNF is critical to the survival and growth of neurons in the brain circuits that are involved in cognitive and emotional function.

    A lot of forms of exercise benefit symptoms of depression. Strength training can certainly boost your mood, but there are other kinds of physical activity that are good for your mental health. It is best to incorporate several types of exercise, such as high-intensity interval training, flexibility work, yoga, and strength training. Each type has its own unique benefits for your health. Even just a little bit of exercise could be beneficial in combating depression.

    Studies have shown that people have a lower likelihood of being depressed even if they incorporate one hour of low level exercise into their routine each week, no matter what the intensity is. Mind-body exercises, such as yoga, focus on detail and the precise alignment of one’s posture in combination with deep breathing. This can help reduce symptoms of depression in people who are not taking medication.

    The fact is, almost every type of physical activity has the potential to benefit your mood and can help heal symptoms of depression. If you live a sedentary life, adding just a little bit of activity to your routine might be enough for you to notice a positive change in your mental health, and it is easy to gradually increase how much time you spend doing physical exercise over time.

    While strength training can get overshadowed by aerobic exercises, it is important to know that they are equally as important for optimal health. It is easy to do small body weight exercises at home without any equipment. This means that almost anyone can do strength training, whether you are a member of a gym or not.

    Only 22% of Americans do enough strength training exercises. Yet rates of depression continue to be on the rise. Strength training is a simple intervention that may help decrease the rates of depression and improve many people’s quality of life.

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  6. The Benefits of Functional Fitness

    July 3, 2018 by

    What is the use of having sculpted arms if you aren’t strong enough to lift anything heavy?

    The mindset behind functional fitness is popular these days, as it focuses on actually using your physical fitness to benefit you in your everyday life. This idea isn’t new, however, and you probably do it on a regular basis without even realizing it.

    Functional fitness works on getting you ready for your life instead of something specific like a marathon or a weight competition. This involves things like squatting to pick something up and reaching up for the cereal on the top shelf of your pantry. This type of fitness represents your everyday actions by engaging several muscle groups.

    There are a few things to think about when doing functional fitness. Because everyone has different needs, goals, and levels of ability, not every exercise is right for every person. However, most of the moves focus on general things such as balance, flexibility, cardio, and multi-directional exercises.

    Functional fitness uses body weight as well as props such as battle ropes and suspension trainers or weights to get the most effective workout.

    Functional fitness can greatly improve the quality of your life and help you notice a positive change in your overall strength and stability. This will balance your muscles and decrease your chance of injury. If you are currently recovering from an injury, make sure to consult a professional before beginning this exercise routine.

    If your body is healthy and you are not injured you can easily add functional fitness into your routine. Here is a routine that focuses on important multi-directional moves that will help strengthen your body:

    Dumbbell Lateral Goblet Squat

    Stand up straight with your feet a little wider than shoulder-width apart and hold each side of a dumbbell with your hands at the height of your chest. Push your hips back and lower your left knee until your thigh is almost parallel to the floor, keeping your spine neutral. Push through your left hip to get back to your starting position. Do 6 reps of this before switching sides and repeating.

    Lateral Bound

    Stand on your left leg and slightly bend your knee to put your weight into your left hip. Swing both of your arms to your left side. Give yourself power through your arms and hips and jump as far to the right as possible. Safely land on your right foot. Jump back to your starting position and hold the pose for two seconds. Do this four or five times before switching sides.

    Lateral Half-Kneeling Cable Pull

    Grab the rope handle with both hands that is attached to a cable machine at the lowest setting. Kneel down on your right knee and extend your left leg out to the side. Facing forward, pull the rope up and across your body and then return to your starting position. Do this six times before switching to the other side.

    Medicine Ball Rotational Throw

    Stand perpendicular near a wall while holding a medicine ball. Position your feet shoulder-width apart and engage your core. Rotate your arms, abdomen, and hips away from the wall before quickly rotating toward the wall and throwing the ball into it. Keep your hands out to catch the ball, pause, and start back at the beginning. Do this five or six times before switching to your other side.

    Single-Arm Overhand-Grip Dumbbell Row

    Hold a dumbbell in your left hand and place your right knee and hand on an exercise bench. Push your left arm straight down from your shoulder with your palm facing your left leg. Lift your elbow up and out to the side and pull the dumbbell toward your chest. Reverse your movement to get back to where you started. Do ten reps before switching to the other side.

    Side Plank

    Lie on your right side with your right forearm on the floor. Make sure your elbow is under your shoulder, and your feet are stacked one on top of the other. Bring your left hand to your right shoulder and push down into your forearm while raising your hips to form a straight line. Hold this for 45 seconds before repeating on the other side.

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  7. What is the Best Squat for Your Body?

    July 2, 2018 by

    Have you ever noticed how many different variations people have of a simple squat? How are you supposed to know which one is right?

    Chances are, you see a lot of variations of this move. People have differing opinions on where to put your feet and where to hold your weight and even the amount of weight to squat. There are a lot of variables here, but it isn’t too hard to figure out how you should do your squat. The form of your squat depends on your goals and how your body moves.

    Here are the most confusing aspects of the squat: the toe positioning, the width of your stance, and your load positioning. Professionals who have worked with many athletes weigh in on the deal with this simple exercise.

    Toe Positioning

    Are you supposed to point your toes out? In? Face them directly forward? This is a common issue that comes up for the squat. The answer (like many others) is that it depends.

    Your toe positioning depends on your anatomy, your training goals, and really what is comfortable for you. No two people are ever exactly the same, so squats are going to vary as well.

    Remember that you do squats from your hips. If your toes are pointed out, it means your hips will be rotated externally. If your toes are facing forward, your hips will be in their neutral position. While some people naturally rotate their hips out, others do not.

    Also, you have to consider your training goals and background. Standing straight up with your feet parallel is an athletic position that will allow you to generate more power than if your toes are pointed outward. However, with your toes pointed out, you can manage to get into a deeper squat, which has its own benefits.

    When thinking about comfort, if you naturally walk with your toes pointed out, you will probably do a better squat in this position. However, if you?re more comfortable standing with your toes pointing straight ahead, then this is a good place for you to do your squat.

    Just listen to your body to figure out which toe position is best for you.

    How wide should you go?

    How far apart should you put your feet? Shoulder-width? Something else? The three basic squat widths are wide, medium, and narrow, and each has their own benefits.

    The medium (or neutral) squat is hip-width. This position is great for increasing one’s athletic performance, because it is an athletic position.

    A wider squat is when your feet are much wider than hip width apart. Here, your toes are most likely slightly pointed out. This position is great if you want to get some depth into your squat.

    The wide stance also helps to further activate your glutes and people can typically tolerate more weight with this stance.

    The narrow squat, when the feet are narrower than hip width, is not as popular as the other two because it is a challenging exercise to do correctly. They are difficult to control and easily highlights mobility issues with one’s hips, ankles, and upper back.

    Again, you have to pick which one is best for you and which will help you achieve your goals.

    Load Positioning

    A lot of people hold their weights in a different spot and a lot of people use different kinds of weights. Some use kettlebells while others use barbells. Some of the most common holds are the goblet, shoulder, back rack, and front rack.

    The goblet hold, when you hold your weight in front of your chest, is usually done with a dumbbell or a kettlebell. This is the best basic squat to do when you are learning about form. You?re able to balance your weight over your feet rather than leaning forward and having your torso come over your feet.

    The shoulder squat allows you to squat more weight than the goblet hold and it requires more control so you don’t lean too far forward. Once you lift your weights above shoulder height, you have to do more work to control the lumbar spine. If you suffer from low back or lumbar spine problems, this might not be the best position for you.

    The back rack is when you support the barbell on your upper back. This the most common position because people can tolerate a lot of weight on the bar when using their back and leg muscles.

    This can either be done from a high-bar or low-bar position, depending upon if you want to lift more heavy weights or do more reps.

    The front rack works the front of the body. Here, your shoulders and chest support the bar. This is similar to the back rack, it just supports a different side of your body.

    The squat is a common weight room move that you should be committed to mastering. However, don?t blindly follow what other people are doing. Figure out the move and think about your goals before deciding which method is the best for you.

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  8. The Relationship Between Discipline and Leadership

    June 9, 2018 by

    Jocko Willink, an author, podcast host, and retired United States Navy SEAL commander, has been speaking to the public for years about what he has learned from his experiences. Willink received both the Silver and Bronze Star for his service in the War on Iraq. He was the commander of SEAL Team Three’s Task Unit, Bruiser. He is the author of Extreme Ownership and hosts a weekly podcast called The Jocko Podcast.

    Willink also founded a consulting firm in 2010 called Echelon Front. He worked with his fellow former SEAL commander, Leif Babin, to do this. He has since realized that some of his clients assumed that he would act like a tough military man and yell at their teams, but that is not how Willink works.

    He found that his clients expected him to “whip their employees into shape,” but Willink knows that if you want to motivate people to act a certain way, it is important to not treat them like that. Doing so just beats people down instead of lifting them up. Further, if you treat people in that way, they will begin to rebel and do the opposite of what you want them to do.

    Willink learned his methods as a 22-year-old SEAL when he had an officer who was a dictatorial leader who was inexperienced and did not show any signs of confidence. Willink believed that his leader made up for his lack of confidence by being oppressive. For example, if a team member disputed an order, he would tell the person to do it anyway without explaining the reasoning behind it. The leader used too much discipline in his leadership and it ended up working against him.

    This type of leadership caused Willink and his fellow SEALs to have a rebellion. They didn’t want to be treated this way and wanted some more autonomy and say in their jobs. They joined together and stopped taking orders from their officer and approached the commanding officer to express their concerns. They told the commanding officer that their leader was not equipped to do this job and they were no longer willing to work for him or follow his rules. Their leader was then quickly dismissed and replaced by someone who had better leadership qualities.

    The new leader had a lot of experience in leading people and proved himself to be very capable of doing the job. He was also very smart and humble, which made it easy for Willink to work for him. He used discipline in the proper way without overdoing it to gain the trust and respect of his team.

    One of the best things about the new leader was that the team all wanted to make him happy and proud. They wanted their hard work to reflect their leader’s ability to lead. This was a big difference from their previous leader, which was very obvious to Willink and his team. This sparked Willink’s attention and inspired him to want to become an officer himself.

    Willink learned that forcing someone to do something will only work for a short period of time. However, not only does it not work forever, but it actually as not as effective in the short term than telling someone how you think something should be done before considering suggestions from the team. An effective leader also allows their team to work using the methods that are most comfortable for them so that everyone can maximize their own abilities.

    Willink now teaches others that in order to be an effective leader, it is important to use discipline with caution. Too much discipline will turn people away, while if you are able to work with your team and take their suggestions, they will be more likely to want to follow your lead and respect you as a leader.

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  9. How to Keep Jealousy from Ruining Your Relationship

    June 8, 2018 by

    Sure, a certain level of jealousy is normal in a healthy relationship. Everyone gets jealous at one point or another in their lives and probably in their relationships as well.

    However, if you’re causing conflict and picking fights with your partner about their ex shooting them a text on their birthday, it may be a red flag. The amount of jealousy in your relationship and your method of dealing with it will determine if it will lead to serious problems.

    To prevent jealousy from ruining everything, here are a few things you can keep in mind next time you feel the need to search through social media for pictures of your partner’s ex.

    1. Stop for a minute.

    Before you really become jealous, take a breath. Jealousy is often due to your own perception of a situation instead of the truth. Rather than being reactive and confronting your partner when you?re annoyed, give your feelings some time to clear up. If it is still bothering you after you give it some time, bring it up to your partner in a healthy way so you can discuss the jealous feelings and move on.

    2. Stop being offensive.

    Instead of starting a confrontation and accusing your partner of doing something wrong, simply tell your partner how you?re feeling. Let them know how their actions affected you and own your feelings. Say something like, “When I noticed you checking out that other person, it left me feeling disrespected.” If your partner doesn’t become defensive, they are more likely to be understanding about how their actions impacted you.

    3. Set some boundaries.

    If you find that your partner always needs attention from other people and it is impacting your relationship, set some boundaries instead of getting jealous. Let your partner know that you want to be with someone who not only has a healthy sense of self, but also practices appropriate boundaries with their friendships. Decide what you are willing to tolerate and what you can’t and stick to it.

    4. Consider the source of your jealousy.

    Jealousy can often actually be about you and not the other person. What do your jealous tendencies say about you? Do you not think you are enough?

    Sometimes, it makes complete sense to be jealous, but if you feel like your jealousy could actually be a result of your own insecurities, make it a point to address this. Talk to a therapist or a good friend to help you let go of your feelings of inadequacy.

    5. Don’t let past relationships damage your current situation.

    If you were cheated on in the past and you now have irrational jealous feelings, you might need to pay attention to your wounds from before. Instead of bringing old baggage into a new relationship, be honest with your partner about why it is difficult for you to cope when they are in contact with their ex.

    6. Don’t give in to fear.

    Jealousy is often the result of fear. When you start to feel jealous, it is important to remind yourself of everything that your partner does to make you feel loved and secure in your relationship. Make a conscious effort to think about the love that you get from your partner during a moment of jealousy instead of fueling the fear that you will lose them to another person.

    7. Don’t forget to love yourself.

    I think we all know that feeling jealous is very uncomfortable. It can actually be very easy to be hard on yourself when you start to feel jealous by thinking about all of the qualities that you don’t possess. But being hard on yourself during these times means that you are kicking yourself when you are already in a vulnerable place, which makes it much more difficult to get over.

    Try to show yourself some extra love during these times. Tell yourself at least three compliments each day to help build your bucket of self-love. This will help you reassure yourself that you are good enough and you have no reasons to be jealous.

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  10. The Science of Anger

    June 7, 2018 by


    While everyone is aware that your feelings affect your mental state, but did you know they affect your physical state as well? This means that stress can impact your physical body, especially if you don’t live a healthy lifestyle through diet and exercise.

    The cause of this is not completely known, but certain emotions are associated with pain in specific regions of the body. For example, people with depression often have chest pains, even in the absence of heart disease. Further, grief also has a specific physical impact, as studies have shown that you are 21 times more likely to have a heart attack soon after losing a loved one.

    Researchers are continuing to look at the cause of these relationships, but they do know that the brain plays a distinct role in the experience of physical pain, and the thoughts and feelings that go on inside the brain may play a role in the development of chronic diseases. Because of this, many people participate in mind-body therapies that consider the relationship between emotions and physical health.

    When you get angry, there is a biochemical cascade that that happens in your body. When this happens, stress chemicals are released and your body goes into fight or flight mode and prepares itself to take action.

    The fast release of stress chemicals increase your heart rate and blood pressure, which also makes you breathe quickly. It also signals your body to release glucose and fats, which gives you a burst of energy. Your blood circulates toward your extremities, which is why anger can make your face turn red. All of this happens so fast, it’s already happening before you are able to even process what is going on.

    There are a few things you can do to help manage your emotions to prevent your body from having a physical reaction. First, it is important to eat a healthy diet including lots of fruit and vegetables and high-quality fats. It is also important to exercise on a regular basis, whether that is relaxing exercises such as yoga or more intense exercises like running. You also have to make sure that you get enough sleep each night to allow your body to rejuvenate itself for the next day. Aim for seven to nine hours each night. Doing these things will help manage your stress, but it is also critical that you decrease the amount of stress in your life as much as you can.

    When you start to feel angry, take a minute to do some deep breathing and let your body recenter itself before you respond. Getting angry on a regular basis can lead to high blood pressure and heart disease, including heart attack and stroke. Research has actually shown that people who are quick to anger usually live shorter lives than their more calm peers.

    Of course everyone gets angry every now and then, which is not likely to have a severe impact on your health. However, having an intense outburst of anger can still increase your risk of having a heart attack or stroke if you are already predispositioned to having one.

    However, it is not a good idea to suppress your anger either. Doing this leads to stress and has been found to triple your risk of suffering a heart attack. Instead, it is best to accept your negative thoughts and allow yourself to feel them and sort through them instead of pretend they are not there. People who allow sadness and anger to run its course have fewer symptoms of mood disorders than those who ignore them. Suppressing your negative emotions like anger, fear, and frustration can also lead to chronic pain, particularly back pain.

    Chronic anger can also increase your risk for dementia. Your brain health suffers if you’re always angry. Cynical distrust, which is a form of chronic anger, is especially known to be related to a higher risk of dementia. Cynical distrust refers to the belief that most people only have selfish motives instead of caring about the well-being of other people.

    People with cynical distrust attitudes likely suffer from more stress and do not have the social support that is needed to mitigate the impacts of stress. It has also been related to poor oral health, general inflammation, heart problems, and dementia. Further, cynical distrust has been linked to an increased metabolic burden in middle-aged and older adults.

    To keep your physical health optimized, try to manage your anger. Take some time to do some mindful meditation and practice gratitude to reduce your negative feelings. If you feel like you are going to get upset, take a few moments to breathe before you react. Doing this will help your physical health in the long run.

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