ALWAYS DRINK WATER WHILE EXERCISING

ALWAYS DRINK WATER WHILE EXERCISING

·         Drinking water during any form of exercise is essential to get the most out of your workout.

·         Water helps your body to exercise efficiently, as it lubricates it and prevents muscle cramps and joint injury, besides being a catalyst for many chemical reactions in the body.

·         If these reactions slow down, then muscle recovery is slower and tissues heal slowly, leading to breakdown of the body functions.

·         Water also combats summer heat and replenishes the fluids lost during perspiration to avoid dehydration and heat stroke.

·         Dehydration affects athletic performance and exercise capacity, besides making the body and mind stressed, fatigued and dizzy.

·         Eight to ten 220 ml glasses of water or water-based fluids should be consumed on regular days, of which you should drink 2-3 glasses in the two hours before you start your walk or workout, and 1-2 glasses in between heavy workouts.

·         Pre-hydration is important before you leave home for exercise.

·         Make sure you keep drinking water throughout your workout.

·         Sports and other electrolyte drinks can be used when you are exercising for more than 45 minutes, or playing strenuous sports like football or tennis.

·         Sports drinks contain a balanced ratio of carbs which provides rapid energy and fluid to the body to enhance performance.

·         If you are not a sportsperson, energy drinks are not useful, as these are designed to replace your depleted glycogen stores.

·         Otherwise, they are sugary beverages which should be avoided.

·         Avoid high-sugar soft drinks with caffeine totally.

·         Consume enough fluids during the day to keep your urine clear and light-coloured, which indicates your body is well hydrated.

·         Keep a water bottle with you and fill it up at every opportunity.

HAVE A SERVANT'S HEART IN LEADERSHIP

HAVE A SERVANT'S HEART IN LEADERSHIP

1. Put others ahead of your own agenda.

2. Possess confidence to serve others.

3. Initiate service to others.

4. Don't be position-conscious.

5. Serve others out of love.

6. Perform small acts.

7. Learn to walk slowly through a crowd.

8. Move into action.

A-Z OF SKINCARE CREAMS

A-Z OF SKINCARE CREAMS

AA cream

1. Stands for:  anti-aging

2. Best for: all types of skin

3. AA abbreviation was never officially used on a container, but many people use this abbreviation to refer to anti-aging products.  

4. Such products promise to reduce wrinkles and delay any signs of aging.

5. Most known anti-aging creams contain retinol, peptides, vitamin C, hyaluronic acid, matrixyl, argireline, and other ingredients.

BB cream

1. Stands for: blemish balm, blemish base, blemish balm, and beauty balm

2. Best for: normal to dry skin types

3. BB cream is a combination of very light weight foundation and moisturizer.

4. BB cream is more than just a product to cover skin imperfections. 

5. It also contains many useful ingredients such as:

a) SPF - Some BB creams can contain as much SPF as 30 and you need SPF to protect you from harmful sun rays;

b) Hyaluronic acid to moisturize your skin;

c) Anti-aging components like Vitamin C and E, peptides and other antioxidants;

d) Ingredients like arbutin to brighten up your skin and even out the tone;

e) Dimethicone – a silicone that smoothes the skin and acts as a primer.

6. BB creams do not provide any treatment for acne as FDA does not allow to mix SPF ingredients and anti-acne ingredients in one product.

CC cream

1. Stands for: colour correcting, complexion corrector

2. Best for: oily and acne-prone skin

3. CC creams contain N’acetyl glucosamine and niacinamide which help to reduce skin discolouration or hyper pigmentation.  

4. This cream’s main purpose is to conceal skin imperfections.  

5. Most CC creams also contain anti-aging ingredients.

6. CC creams are usually lighter than BB creams and have more of a whipped fluffy finish.

7. CC creams also include antioxidants and light diffusing particles to correct and even out skin tone.

8. BB cream is like a light foundation with some skin care benefits, whereas CC cream is like a light moisturizer with skin care benefits and colour correcting properties.  

9. CC cream feels much lighter, fluffy than BB cream and has a whipped-like texture, but it all comes down to a personal preference.

DD cream

1. Stands for: daily defence, double defines, dynamic do-it-all

2. Best for: all skin types

3. DD creams are next generation of lightweight foundations after BB and CC creams and includes all the good stuff from both.

4. DD creams offer higher SPF and they also have ingredients that form a protective barrier on top layer of the skin to prevent moisture loss.

5. DD cream has many properties and acts as a lightweight foundation, primer, brightener, serum, moisturizer and pore minimizer.

EE cream

1. Stands for: even effect, extra exfoliating, essential essence

2. Best for: all skin types

3. EE cream focuses on hyper pigmentation problems and appearance of dark spots caused by pollution, exposure to sun and other free radicals.

4. This cream contains SPF and provides protection against UV lights.

FF cream

1. Stands for: facial finishing (foundation)

2. Best for: all skin types

3. FF cream acts like a lightweight foundation finishing off the look while imparting moisture to the skin. 

4. It helps blur the appearance of fine lines and assists in giving skin a more youthful look.  

5. Skin looks radiant smooth with a collagen -enhancing ingredient  that works continuously to improve skin’s appearance.

GG cream

1. Stands for: Genius Glow (by L’Oreal)

2. Best for: all skin types but best for tanned skin

3. GG cream is a light weight foundation that evens skin tone. 

4. It gives skin moisture for up to 24H and protects the skin against the sun’s harmful rays with SPF 25. 

5. GG cream contains bronzing micropigmentation, which adjust to the skin tone. 

6. It also provides shimmering effect. 

7. It is also used before, during and after waxing.   

8. It is also used for concealing marks  after waxing, aid in faster healing and smooth skin.

PP cream

1. Stands for: Post Procedure

2. Best for: all skin types

3. PP cream is mostly used as post procedure, post laser cream.  

4. It possesses the following properties: soothing, redness reduction, cooling, and anti-inflammatory.  

5. It promotes collagen synthesis and aids in moisturizing thus helping with fast post procedure skin recovery.

6. It also reduces skin redness and inflammation providing soothing and calming effect.

ZZ cream

1. Stands for: zit zapper

2. Best for: all skin types, acne prone skin

3. ZZ cream smoothes skin surface, minimizes pores and fine lines.  

4. It is ultra light weight and non greasy.  

5. This cream provides oil control and decreases skin oily shine.  

6. ZZ cream contains salicylic acid which fights appearance of zits.

IMPORTANCE OF RELATIONSHIPS IN YOUR SUCCESS

WHY ARE RELATIONSHIPS IMPORTANT?

1. Relationships are the glue that hold team members together - the more solid the relationships, the more cohesive your team.

2. You can know whether you have built solid relationships with others by looking for the following 5 characteristics in your relationships.

3. Respect:-

a) Everything begins with the desore to place value on other people.

b) You should show respect to others, even before they have done anything to warrant it, simply because they are human beings.

c) You can't make a person feel important in your presence if you secretly feel that he is a nobody.

d) Also, you should always expect to have to earn respect from others.

d) The quickest place to earn it is on difficult ground.

4. Shared experiences:-

a) While respect lays the foundation for a good relationship, shared experiences over time make you become rational with someone you don't know.

b) This is not always easy to achieve because a team keeps changing too.

c) Newer members don't have the shared experiences with the team that are needed to succeed.

5. Trust:-

a) By respecting people and developing shared experiences over time, you are in a position to develop trust.

b) Trust is essential to all good relationships, as it is a greater compliment than to be loved.

c) Without trust, you cannot sustain any kind of relationship.

6. Reciprocity:-

a) One-sided personal relationships don't last.

b) If one person is always the giver and the other is always the receiver, then the relationship will eventually disintegrate.

c) For people to improve rationally, there has to be give-and-take so that everyone benefits as well as gives.

d) This requires giving people your full attention and showing that you care for them.

e) Ask them about their hopes, desires and goals.

7. Mutual enjoyment:-

a) When relationships grow and start to get solid, the people involved begin to enjoy each other.

b) Just being together can turn even unpleasant tasks into positive experiences.

c) Few things will pay bigger dividends than the time and trouble you take to understand people.

d) Nothing else will give you greater satisfaction or bring you more happiness.

FOODS THAT HELP TO QUIT SMOKING

1. Quitting smoking requires a whole lot of will power, commitment, and determination. 
2. Picking up the right foods might help you quit faster.
3. When you are trying to quit smoking you really shouldn’t go on a diet, as depriving yourself of your favorite foods could cause you to lose focus.
4. Quit excessively sweet foods as they stimulate brain areas that are responsible for pleasure, which can increase your cravings for cigarettes too.
5. Strictly avoid doing things that can set off cravings, like avoiding drinking sessions with friends, visit to bars, lunch hour gossip session on the stairway with colleagues, coffee breaks, spicy food, meat etc.
6. Water helps in detoxifying the body, so whenever you feel the urge to smoke, drink a glass of water instead, as this will not only decrease the craving but will also reduce the withdrawal symptoms.
7. Drink 2-3cups of Ginseng tea as it weakens the effect of dopamine, a neurotransmitter in the brain associated with pleasure that is released when smoking tobacco, so help make smoking less enjoyable.
8. Next time you get a craving, drink a glass of milk as it cuts down cigarette craving.
9. Have 3-4 fruits and 4 servings of vegetables everyday as they are alkaline in nature and so help reduce the acidity of the blood and damage caused to the lungs and body due to smoking.
10. Grated radish with a little honey works best to cut acidity caused due to smoking.
11. Have one tablespoon of triphala every night as it helps clear the toxic elements and reduce the craving for tobacco.
12. Ashwagandha also helps the body to get rid of toxins and alleviates anxiety associated with tobacco withdrawal.
13. To help beat nausea, a common withdrawal symptom, drink ginger juice daily.
14. Take few seeds of ajwain and chew them whenever you get a craving for tobacco. 
15. Eat some grapes as their sweetness helps curb sugar cravings (a common withdrawal symptom) and they are healthy as well.
16. Cayenne pepper helps in desensitizing the respiratory system to nicotine and helps to lessen the craving for smoking, so add a pinch to a glass of water and gulp.
17. Whenever there is a craving for smoking, take a piece of cinnamon and keep sucking for a while.
18. To beat the excessive urge of smoking eat something salty or just lick a pinch of salt quickly.

SLEEP DEPRIVATION

SLEEP DEPRIVATION

·         Ideally, adults need about 6-8 hours of sleep per night.

·         It is the optimal amount of sleep needed for effective functioning of the mind and body.

·         However, very few are able to enjoy uninterrupted sleep peacefully and consistently.

·         Sleep deprivation is rampant in the present day scenario.

·         While an occasional bout of insufficient sleep is not worrisome, chronic sleep deprivation is definitely alarming.

SYMPTOMS OF SLEEP DEPRIVATION

·         You are sleep-deprived

o        If you wake up with a dizzying headache almost daily.

o        If you feel drowsy and lethargic throughout the day on a consistent basis.

o        If you feel irritable and snappy in your interaction with people.

CAUSES OF SLEEP DEPRIVATION

·         Mental agitation is one of the significant causes for sleep deprivation.

·         If your mind is ridden with stress and anxiety, you will not be able to sleep peacefully.

·         Today’s neurotic pace of life is another reason behind sleep deprivation.

EFFECTS OF SLEEP DEPRIVATION

·         It can wreak havoc on your mental and physical health, with disastrous repercussions.

·         Your body is unable to operate at full capacity, and your productivity is bound to drop at work.

·         Lack of sleep also interferes with inter-personal relationships.

·         It has a direct impact on your mood and you are likely to snap at the slightest provocation.

·         Sleep deprivation is likely to increase your risk for cardiovascular diseases and hypertension.

REMEDIES OF SLEEP DEPRIVATION

·         Cut back on caffeine to get restful sleep, as it disrupts sleep.

·         Caffeine should not be consumed before bedtime as it is known to impact quality of sleep.

·         Also, avoid alcohol, tobacco and other stimulants strictly before bedtime.

·         Avoid rigorous physical activities like dancing, aerobics and gym before bedtime.

·         A glass of warm milk before bedtime is helpful as it contains sleep-inducing properties.

·         A cup of curd with a few mashed pieces of banana and boiled potato at bedtime is also helpful.

·        

Wear comfortable clothes to bed, establish a bedtime routine and stick to it.

·         A hot bath before bed also helps as it raises your body temperature and makes you sleepy.

·         Make your bedroom clutter-free, as it will relax your state of mind and induce sleep.

·         Listening to relaxation music can also help you sleep better.

·         Incorporating relaxation techniques like yoga and meditation in your daily schedule will also help you relax and unwind yourself.

TAKING A STUDY BREAK FOR YOUR CAREER?

TAKING A STUDY BREAK FOR YOUR CAREER?

·         Many executives opt for a career sabbatical for higher studies, as it adds value to their profile and pays off within 5-6 years.

1. When should I take it?

·         The stage of your career determines the tenure of your sabbatical.

·         Usually, people opt for a break at three stages – after 3 years, 7-8 years or 10-12 years – of work experience.

·         Those in the first category usually opt for MBA programmes to boost their career prospects in the same company.

·         Those in the second category usually pursue an MBA programme if they want to switch careers.

·         Those in the last category usually choose a short-term advanced executive programme because they hold senior responsible positions and cannot be away from their work for long periods.

·         Ensure that you really need a study break to enhance your career prospects - and can afford it.

·         If you want to switch to a different industry, research on the options and career path that you would like to take.

·         Meet people in the field to understand the skills you need to acquire and then choose the course.

·         If possible, interact with some of the alumni of the institute you have chosen to know where they are working and the institutions that come for placement.

·         Enquire about the average salary as well as the range within which most offers come.

2. Financial considerations

·         While you are studying, your short-term losses are huge.

·         Your regular salary stops, and it is indeed difficult to get back to the frugal lifestyle of a student.

·         So, consider all your financial responsibilities beforehand.

·         Can you afford to give up your regular income?

·         Do you have any family commitments which may hinder you?

·         Can your spouse and children also give up their commitments?

·         How will you arrange for paying the Equated Monthly Instalments of your loans?

·         Is it possible to pursue a short-term diploma, a part-time or a weekend course, rather than joining a full-time one?

·         Where will you stay during the course and how will you bear its expenses?

3. Steps needed before a career sabbatical

·         Lay the groundwork at least 2 years before you take a career break.

·         Use this time to research about the best course and prepare a budget.

·         Calculate the expenses you are likely to incur.

·         Divide these under education expenses, living expenses, family needs (including children’s fees) and medical needs.

·         Open a separate savings account for the education fund.

·         Ensure you can clear all debts before you take a sabbatical.

·         If it is a long-term loan, such as a home loan, make sure you have funds to pay during the course, or check if the lender can give you a moratorium.

·         Get adequate medical cover as you will be losing out on the insurance that the employers provide, especially if you plan to study abroad.

·         Two months before you take the sabbatical, begin training someone to handle your work, to avoid leaving your current workplace in chaos.

·         If you intend to return to the same job, keep in touch with your boss and colleagues during the sabbatical so that you are always in the loop.

DANCE AEROBICS

DANCE AEROBICS

·         Aerobics literally means ‘living in air’.

·         It refers to the use of oxygen to adequately meet energy demands during exercise.

·         Aerobics consists of activities such as brisk walking, jogging, cycling, swimming and dance aerobics.

·         Aerobics lowers blood sugar and cholesterol in the body, helps in losing weight and builds muscles.

A. DANCE AEROBICS

·         It combines the rhythmic steps of aerobics and dance to make it a fun-filled and lively way to keep fit, and appeals to beginners as well.

·         It can be performed by both men and women.

·         It can be done 3-5 days a week, depending on your fitness level.

·         It can be done at home without going to the gym.

·         Other than music, no equipment is required.

·         You can also buy dance aerobic videos or watch TV channels that beam aerobic dance shows.

·         A typical workout is usually between 30 minutes to an hour.

·         The first part is the warm-up session consisting of stretching and limbering.

·         This helps in increasing the core temperature of the body and improving blood circulation in the muscles.

·        

In the second cardio session, the intensity of movements increases.

·         The last session is a cool-down phase to lower the heartbeat rate.

·         Start from low intensity workouts and gradually progress to high intensity ones.

B. PRECAUTIONS

·         Remember to wear comfortable shoes and attire.

·         Always begin with warm-ups.

·         Do not force your pace as you could end up hurting yourself.

·         Go slow and easy by listening to your body.

·         It will tell you how far you can push yourself.

·         Do not do too much, too soon.

·         Be regular and do not get bored during the session.

C. IMPORTANT

·         Consult your doctor before joining a dance aerobics programme if you are suffering from diabetes, heart ailments, blood pressure and asthma.