Tampilkan postingan dengan label Miscellaneous. Tampilkan semua postingan
Tampilkan postingan dengan label Miscellaneous. Tampilkan semua postingan

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Blog Update

Instead of one of my usual posts, I thought I'd write a quick update regarding Smart Blog - it's nothing bad though, so don't worry. 

I've been making sure to focus more time than usual on Smart Blog as of recent. Because of work and other commitments, finding consistent time to blog has not been possible, which has had a knock-on affect on my post-consistency. Noticing this, one of my main goals through the new year was therefore to improve post consistency. A while ago I gave a small update saying that I would publish a new post every Monday and Thursday...but unfortunately that didn't stick for very long - which annoyed me because I know that I had only myself to blame.

 To change this and achieve my goal of becoming more consistent with posts, I've put together a much better blogging schedule that has boosted my blogging-productivity greatly. I'm now glad to say that for the foreseeable future there will be a post every Monday and Thursday.

Secondly, I'd also noticed (as well as my lack of consistency) the not-so-great quality of my older posts. I'm not saying that my recent posts are quality posts, that's for you the readers to decide, but there is definitely a difference in quality with my more recent posts and older posts.  
My oldest post: How to get up Early in the Morning was not in good shape when I revisited it. I also noticed that other posts were in pretty bad shape. Since reading them, I have now decided to go back and improve posts that I'm displeased with. This doesn't mean that I'm going to change them completely or start them over, but just make improvements and add more content where necessary. So if you notice differences in past posts, this is why - although it's going to be a slow process going through them one-by-one with other things on my plate too, so don't expect results straight away. 

And finally before I finish this update, I would like to say a massive thanks to everyone who has supported me, encouraged me and read my posts here on Smart Blog. I wouldn't be doing this if there wasn't anybody reading them, so I do thank you for taking the time to have a read and for your help. :)

(Also, the reason why this post has appeared on a Tuesday rather than yesterday, is because I've been ill.)

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What to Give up for Lent

Ever been stuck for ideas with what to give up for lent? or how long for? Well, lent itself is from March 5th - April 17th, so that's a long enough period of time where whatever you give up will no longer be a habit (if you succeed that is). Here are some suggestions that you may want to consider.

1. Unhealthy Snacks

Unhealthy snacks are often on many people's list to give up, and with good reason too. Sweets, chocolate, biscuits, cakes and crisps, are the main foods that are seen removed from a persons diet when wanting to give up unhealthy snacks. Snacking is an incredibly easy thing to do, especially when at home, and is a big contributor to weight gain. Because it's so easy to do, like for instance when watching the t.v., lots of people do it. 
It's not against the law to enjoy an unhealthy snack or two, but if you are snacking all the time then other factors may be reasons why you want to stop. For example: health risks and weight gain. 

For me, sweets and chocolate are my biggest weakness. And of course with sugary foods, the more you eat of them, the more your body will crave for them, which can lead to an increase in snacking on them. 

A post related to this that you may or may not want to read is: How to Stop Snacking. 

2. T.V.

Television. Whilst I won't deny that it can offer some great entertainment and is nice to sit down to after a long arduous day...is also a massive time-waster. The amount of time some people waste watching t.v. is unbelievable and would definitely be better spent elsewhere. 

I do realise though how easy it is to lounge around on the couch. I myself went through a stage of watching large amounts of t.v. during the day, which had a couple of negative knock-on effects. I can remember never feeling positive after coming away from watching all those hours of t.v., but instead feeling down because I knew that yet another day had been wasted. Over time, this amount of t.v watching made me depressed and unhappy. I won't go too much into it here, but I don't watch that amount of t.v. nowadays, in fact I don't really watch it at all anymore. 

A post of mine that you may find interesting relating to this topic is: Is T.V. Wasting Your Time?

3. Smoking

Smoking is an addiction that many people are slaves to and are wanting to get rid of. The number of smokers is slowly being reduced but is still one of the 'big addictions' in this modern age. There is nothing beneficial about smoking, it has a lot of negatives, all of which are compelling enough reasons to stop. Smoking may be the perfect thing for you to give up for lent, yet I know that it is not an easy task to do. Two posts of mine that may be helpful or interesting if smoking is a part of your life are: How to Stop Smoking and Health Effects of Smoking. 

4. Alcohol

Alcohol is another great thing to give up for lent. Alcohol, whilst you may equate to having a good time, is poison to the body that has a lot of negatives from consumption. 
A post you may like to read that goes more into this subject is: 10 Health Effects of Alcohol Consumption. 

5. Swearing

In today's age, swearing is an all too common thing. You hear it pretty much wherever you go: public transport; on the street; in the workplace; when with friends or family; on the t.v.; on the Internet, etc. So with this constant bombardment of swearing, it's not surprising if you're prone to saying them too. You may want to change this though and stop altogether, if so, then maybe this is what you should give up for lent. 

6. Caffeine

Caffeine isn't something that gets you hooked quickly, but is an addiction that grows stronger over a longer period of time. Many people get their caffeine fix through coffee, and there are a few reasons why you may want to give it up. 
A post that may be useful if you're a big coffee drinker which goes more in depth about this is: How to give up coffee.

7. Facebook

Facebook, for some people, is their life. Whatever they do, whatever they think - it's posted on Facebook. They spend hours on the site every day, and it almost seems that Facebook, for these people, becomes more of their life than their actual life. Is it really that important if you don't find out what someone else was doing last night, or read about someone's opinion of somebody else, or show off what you had for lunch?  
So if this is you, then maybe giving up Facebook is the way to go. 

8. Twitter

Just like Facebook, Twitter is another giant among social media websites. And like Facebook, can be a massive time consumer. 

9. Music in Headphones

I know this sounds a little peculiar but with more and more people listening to music through headphones, hearing damage is becoming increasingly more common. You see people wear them when travelling/commuting, walking, exercising, at home, and more. I agree that it may help pass the time but your hearing is paying the price.

 10. Make up 

This is more for the females out there. I know that it can be a hassle applying it (well, I don't know personally, haha) and then taking it off, and then reapplying it everyday. You may want to go for a more natural look?  

11. Phone 

Of course if you need to contact someone for something then having a mobile is going to be useful. If you're on it all the time though, then having some time away from it can only be a good thing. Modern phones have so many uses now that it's easy for your time to get sucked away and for you to be unproductive. As well as access to the Internet, phones have a whole host of things that can consume your time. 
If you would like a break from this, then you may decide to give up your phone. 

12. Fast Food

Like with giving up sweets, chocolates and the like, fast food is another great idea for you to give up for lent. Yes fast food is convenient, and yes it is relatively cheap and tasty, but it is also unhealthy for your body. If you are eating fast food regularly, then, although the reasons above may be compelling reasons for you to take a daily trip to McDonald's, it will be doing harm to your body - something that you may regret later on in life. If this is you, then fast food may be what you want to give up for lent?

13. Porn

This can actually become an addiction in itself and can cause you to develop damaging views of both women, men, and relationships - not a healthy mindset. 

 14. Complaining 

Easier said than done this one. Complaining is very easy to do but not so easy to stop. Complaining will worsen the mood, can put people off from talking to you, and cause you to think negatively. Complaining basically translates to being discontent. 
If you do decide that stopping complaining is what you want to do, then this may be helpful: How to Stop Complaining. 

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Top 25 Running Quotes

Quotes can say so much. They may only be snippets of a persons thoughts, mind-set, but they can be incredibly encouraging and motivational for others. Here are some excellent quotes for runners, or anyone needing motivation. 


"Some people create with words, or with music, or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, "I've never seen anyone run like that before." It's more then just a race, it's a style. It's doing something better then anyone else. It's being creative."
Author Unknown

“Some people train knowing they’re not working as hard as other people. I can’t fathom how they think.”
Alberto Salazar

“Somewhere in the world someone is training when you are not. When you race him, he will win.”
Boston Marathon Training Sign

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."
Jesse Owens

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about."
Pattisue Plumer

“Today I will run what you will not so that tomorrow I will run what you cannot.”
Author Unknown

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
Peter Mayer

“To move into the lead means making an act requiring fierceness and confidence. But fear must play some part…no relaxation is possible, and all discretion is thrown into the wind.”
Roger Bannister

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
Paul Tergat

"To get to the finish line, you'll have to try lots of different paths."
 Amby Burfoot

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it".
Priscilla Welch

"Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running."
Sarah Condor

"Start somewhere today, don't put it off. You can do something, no matter how 'small' you think it is in terms of your long-term goal. Every step you take is one you'll be thankful for when you get there. Remember: you're lapping everyone who's still on the couch."
Caressa Sharp

"It's amazing how the same pace in practice can seem so much harder than on race day. Stay Confident. Trust the Process."
Sara Hall

"Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did."
Nelson Mandela

"Running has taught me, perhaps more than anything else, that there's no reason to fear starting lines...or other new beginners.
Amby Burfoot

"If one can stick to the training throughout the many long years, then willpower is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
Emil Zatopek

"The most important thing I learned [from running] is that there is only one runner in this race, and that is me."
George Sheehan

"Acknowledge all of your small victories. They will eventually add up to something great."
Kara Goucher

"Running is all about having the desire to train and persevere until every fibre in your legs, mind, and heart is turned to steel.  And when you've finally forged hard enough, you will have become the best runner you can be. And that's all you can ask for"
Paul Maurer

"It's very hard in the beginning to understand the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."
George Sheehan

"We must suffer one of two things: the pain of discipline or the pain of regret or disappointment"
Jim Rohn

"Life is a marathon, not a sprint; pace yourself accordingly."
Amby Burfoot

"Motivation is what gets you started. Habit is what keeps you going".
Jim Ryun

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Climb it, go through it, or work around it."
Michael Jordan

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How to Stretch Properly

Stretching, although is something very beneficial for us, can also, if not done properly or safely, lead to injury.
It would definitely be a good idea to get into a routine, which if you are wanting to I'll provide this link for you to follow: How to Create a Stretching Routine.

Here are some rules for when you are stretching, or guidelines for you to follow.

1. When Should you Stretch

If you are someone who is involved in sport or are a person who exercises on a regular basis, then it is important that you stretch your muscles often so that they are able to cope with the pressure that you are putting them under, before and after taking part.
If you are serious about exercise/sport, then you should likewise be serious about stretching and set yourself an allotted amount of time to see to your tighter, stiffer areas of your body. It's important to stretch before and after exercise.

Now, is there a particular time of the day that is best to stretch? Well... no there isn't. So stretching in the morning is as beneficial as stretching in the evening. However, for best results, it's good to stretch periodically throughout the day. So maybe 5-10 minutes per session (or longer) and have multiple sessions throughout the day. You could even do it while watching the T.V. You should adjust the time of each session to compensate for your skill-level and/or demand you are putting on your body through rigorous activity.

For warming up, dynamic stretches are the most effective. Passive, static, or PNF stretches are best for cooling down. If you want to know more about the types of stretches I'll redirect you here: Types of Stretches.

2. Specific Stretches for Specific Areas?

When first starting a stretching program/routine, most people are beginners to stretching and don't know too much about it - which is expected. The normal beginning routine involves a general range of stretches that target multiple areas of the body. The idea behind this is to reduce overall body tension whilst improving the body's overall flexibility. As people progress and their flexibility improves, their range of movement increases, and the next stage should be started.

The second stage is to work on specific areas that are tight or need attention because of activities/sports we participate in. It is important to isolate the chosen muscle group(s). So for example, if you want to focus on your hamstrings then do stretches that stretch the hamstrings. Maybe even focus on one hamstring at a time instead of trying to do both at the same time. If you play a lot of football, you will want to focus a lot on stretching your legs, ankles, and feet.

Remember, stretching will take time to see results, you can't expect to become flexible in just a week, it will take months.

3. Posture


Posture is easily neglected when it comes to stretching but is critical to the benefits of stretching. Having good posture will mean that your muscles are getting the best stretches that your body can offer because they can stretch the muscle to its fullest extent and not put unnecessary pressure on other parts of the body.

Bad posture can lead to imbalances in the muscles which can lead to injury. Having incorrect posture could bring pressure away from the muscle group you are targeting and may place unwanted pressure on other muscles or a disproportionate amount of pressure on only a certain muscle in the targeted muscle group.

4. Stretch Slowly

Try not to go into a stretch as quick as a racehorse running around a track. You don't want to give yourself strains or muscles tears. Your movements should be slow and gentle when performing stretching.

5. Stretch to the Point of tension, Not Past

A common belief that many people hold when stretching is that if they're not feeling the pain or great amount of tension on their muscles, then they're not benefiting. This should not be the case, and performing stretching like this could lead to injury. Our bodies have a defence mechanism when we stretch to the point of pain called the "stretch reflex". This "stretch reflex" kicks in when our body's feel the need to avoid damage happening to the muscles, joints and tendons. Your muscles and tendons will become contracted and therefore unable to be stretched.

Stretching, believe it or not, can actually be a relaxing activity. Don't stretch to the point of pain but instead to the point of tension, not past it, but to it. Only stretch to where you are comfortable. If you stretch regularly then your muscle will become stretched over time, you don't need to forcibly try to get them there - be patient.

6. Holding the Stretch

When it comes to how long you hold each stretch, this brings up some conflicting ideas. I believe that though there are conflicting ideas, 20-30 seconds (except active isolated stretching) seems to be sufficient. Personal experience can play a part in deciding how long you hold your stretches for too. For example: you may feel that 15 seconds is too short but find that posture diminishes at around the 45 second mark, and so adjust accordingly to around the 30 second mark. However, for those who play sport competitively, then the stretch time should be increased to 45-60 seconds due to the higher demand that their muscles are placed under.

7. How Long Should you Stretch for

This question again returns different answers for different people with different purposes. For beginners 10 minutes or so should be sufficient, whilst professional athletes should be stretching for 1-2 hours. And of course we can adjust our time between these two levels for where we think we are.

8. Breathe Slowly

Many people hold their breath while they stretch, unconsciously, as they're concentrated on making sure they correctly execute the stretch. Breathing slowly and gently can help to relax ourselves and help to relax our muscles and promote blood flow, so make sure you keep breathing.

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How to Create a Stretching Routine

Regular stretching can help your body to be less prone to injury (such as strains and breaks) and can improve the body's range of motion and blood circulation, but creating a stretching routine can be harder than it seems. I've put together some tips that I hope will help you put together your own routine.


1. Look into the Types of Stretching and Risks

Before you start stretching or decide on having a routine, I would first advise looking into the different types of stretches and the risks of stretching incorrectly. 
Some types of stretches are more suitable for certain people in their current situation, due to age, physical restrictions, athletic ability etc. So having a knowledge of the different stretches and which ones would be best for you would only be beneficial. 
I won't go into the different types of stretching in this post, but instead will direct you to a more in-depth post: Types of Stretching.

Also, looking into the risks is more than a sensible idea because having a knowledge of how easy over time it can be to injure yourself when performing stretching incorrectly, will help you to stretch sensibly - knowing the risks will cause you to take more care when stretching.

2. Choose a Spacious Area

When performing your stretches make sure that you are doing it in a spacious area where you aren't going to knock into things. You don't want to be restricted in movement by not being able to full extend your muscles. Trying to stretch in an area that is not going to accommodate your full range of movement could prove injurious and place unnecessary tension on other joints.  
Whether it is in your front room, a gym, or outside - make sure that you are somewhere that will allow you to move freely.   

3. Schedule what you are doing

Don't go into it headfirst but instead plan what days you are going to be stretching and what stretches you are going to be performing. You may decide to do the same ones each time, but if you have a lot of stretches then it would be a good idea to have different routines for different days. For example, I have over 125 stretches to perform so I split them up into separate sessions, that way each session is different. It mixes it up a bit and helps to make the sessions less boring.

Also, make sure to write it down. If your routine is small enough to remember then you might not have to, but if you have a lot of stretches then you will want to keep track of what you are going to perform and what you have already performed. I personally would be lost if I had to try and remember my stretching routine.

4. Warm up First

It's good to get your muscles warmed up before applying tension and pressure on them through stretching. A warm up doesn't have to be much, a quick bit of cardio. So it could just be jogging on the spot for 5 minutes or doing jumping jacks. Just get your body moving and your blood pumping.

5. Don't Include a Stretch that Causes you Pain

If a certain stretch is causing you pain then it may be that you are not performing it properly. If however you are performing it properly, then don't do that stretch anymore. If it's causing you pain then the likelihood that this stretch is going to cause more pain than gain is high.

Don't confuse pain with tight muscles though. For example, if your muscles are tight and you can feel a burning sensation or tension (or along those lines when stretching), then it could be likely that your body is just not used to stretching. But like I said, if it is quite clearly causing you pain when you perform that particular stretch, then cut it out of your routine.

6. Make it Regular

If you are wanting to start a stretching routine then you will be likely be doing so because of the benefits. I'll quickly divert you to here if you don't know of them: 11 Benefits of Stretching. In order to get the most out of your stretching (to gain the benefits), you are going to have to do it regularly. How regularly? I would say either everyday or every other day. If you don't stretch regularly then your progress is going to be slow.

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Types of Stretching

Stretching is slightly more complex than simply holding a position for an extended period of time. There are different types of stretching, each with their own benefits and risks (if not performed properly).
There are two main types of stretches, which can be further divided into sub-stretches, here they are.

Static Stretches

Static stretches basically means stretching without movement. When performing static stretches you will be stationary, in a fixed position, for a specific amount of time. Below are five types of static stretches.

1. Static Stretching

Static stretching is when you place certain muscle groups under tension by placing your body into a particular position. The agonist and antagonist at first are relaxed, then slowly and carefully the body is moved to increase the tension of the muscle being stretched. Once this point has been reached, the stretch is then held and maintained to allow time for the muscle to increase in length.

These are normally held for at least 20 seconds. I would say that an optimal time would be 30-40 seconds. Static stretching is safe with limited risk of injury which is why it is good for beginners.

2. Active Stretching

Active stretching may sound like there is going to movement involved, but no, you will still remain still when performing these. Active stretching requires you to only use the strength of the opposing muscles (antagonists) to make the stretch. When contracting the opposing muscles, the stretched muscle is helped to relax.

This sort of stretching is good for rehabilitation and is good to do before progressing to dynamic. These stretches are normally held for less time because they are more difficult to hold but I would say to aim for 20-30 seconds.

3. Passive Stretching

Passive (or assisted) stretching is just the same as static stretching except that instead of doing the stretches on your own - you have someone to help further stretch the muscle. This puts you at slightly more risk as there will be a greater force acting on the targeted muscle groups, and also you will be relying on your partners movements to be careful. If your partner is too quick with their actions, or to jerky and bouncy, you could be injured. So choose your partner with care, advisably someone who stretches or knows the risk of incorrect passive stretching - remember it is your partner's responsibility for the safety of your muscles and joints when performing these stretches.

4. PNF Stretching

The next type of static stretch is PNF (proprioceptive neuromuscular facilitation) stretching. PNF stretching was originally developed for rehabilitation purposes, and is good for doing so. It is an advanced type of flexibility training, involving both the stretching and contracting of a muscle group that is being targeted. There are different variations and terms for PNF stretching, but all hold the same principle.

5. Isometric Stretching

Isometric is a type of stretching that places a high amount of tension on the targeted muscles, and are also held for a longer period of time. It is not recommended that isometric stretching is done too frequently, some of these recommendations advise you to only perform 1 isometric stretch per muscle group in a session, and not including them in a session everyday.
As these types of stretches place a high demand on the muscles, it is not recommended that children or adolescents incorporate these into a routine, whose bodies are still growing and developing.

Dynamic Stretches

Dynamic stretches are another type of stretching (like static stretches) and basically are stretches that are performed with movement. For example, the individual incorporates swinging or bouncing motions to improve their flexibility and range of movement. Here are four different types of dynamic stretching.

1. Ballistic stretching

This is an old and outdated type of stretching that includes fast, rapid swinging, bouncing, and rebounding movements to drive the body past its normal range of movement. It's not a type of stretching you see often, the reason being that the risks associated with ballistic stretching definitely outweigh the benefits. For example: ballistic stretching can cause muscles to tighten by repeatedly causing the stretch, as well as not giving the  muscles time to adapt to the newly stretched position.

2. Dynamic Stretching

Dynamic stretching is stretching using controlled movement with soft swinging or bouncing motions, unlike ballistic stretching. It incorporates the soft bouncing or swinging motion so that the body can get to its limit of range of movement for a particular body part. It is not to be confused with ballistic stretching. Dynamic stretching is purposeful, slow and gentle. Over time these stretches will need to be preformed at a faster pace, however that should not mean that your movements become extreme or uncontrollable.
When performing dynamic stretching, the body should never be forced past its range movement, unlike ballistic stretching.

3. Active Isolated Stretching
Active isolated (AI) stretching is a newer form of stretching developed by Aaron L. Mattes, referred to as the "Mattes Method".
The order of AI stretching is as follows:
  1. After choosing the muscle group that you would like to stretch, assume the starting position.
  2. Contract the opposing muscle group
  3. Move into the stretch smoothly and quickly
  4. Hold for 1-2 seconds and then release the stretch. Repeat 5-10 times.
This stretch has benefits mainly for professional or well-conditioned athletes. It works by contracting the antagonists (opposing muscle group), forcing the stretched muscle to relax.
Even though it is only held for 2 seconds or less, the stretch reflex activates within three-hundredth of a second, so it does still stretch the muscle.
 
4. Resistance Stretching and Loaded stretching
 
Both of these are forms of dynamic stretching that stretch and contract at the same time when being performed. Resistance stretching and loading stretching are also about strengthening the targeted muscles as well as stretching them. They stretch a muscle group through its entire range of movement.
These are beneficial stretching, however is recommended that only the well-conditioned or professional athlete should incorporate into their stretching routine because of the high demand on the body

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11 Benefits of Stretching

Everyone can learn to stretch whatever your age. As our muscles become stiffer and tighter with age, our range of movement decreases. As this gets worse and worse it can become more and more of a hindrance to our daily life. I'm going to highlight the many benefits of regular stretching.

1. Increased Range of Motion/Movement

If done properly, stretching will increase the length of our muscles. Because of this, usual muscle tension is reduced and our normal range of motion is increased. This means that we experience better comfort, a greater ability to move freely, and a lowered risk of muscle and tendon strain injuries.  


2. Improved Blood Circulation

One of the main benefits that you will receive from stretching is increased blood circulation. The more you stretch the better the blood flow and supply of nutrients to cartilage and muscles increases.

3. Improved Flexibility

When we're young our bodies are very flexible. As we grow older though this becomes the opposite, and our once flexible bodies become more rigid and tight, in-turn becoming less flexible. As our bodies become less flexible our range of movement (point #1) decreases, this means that we become more susceptible to joint, tendon, and muscle injuries. So becoming more flexible means that we can help reduce the risk of injury(point #4).

4. Reduced Risk to Injury 

As mentioned in point #1, stretching regularly will increase our range of movement. As our range of movement increases, the distance our limbs can move before damage occurs also increases, meaning of course that our limbs and joints can move further before we do ourselves harm. It also lowers the risk of muscle and tendon strain measures.
This is vital in rigorous sports where you are going to be doing a lot of movement and fast switching of body positions. This is one of the reasons sports players have stretching in their training routines.

5. Increased Power

Stretching can actually improve our body's power. Before I explain how though I will quickly address the notion that if you stretch too much you will lose both muscle power and joint stability. The answer to this is if you do stretching properly and safely, you won't.

When we stretch we increase our muscles length, so we are also extending the distance over which they are able to contract. This sees an increase to our muscles' power (or a potential to anyway), in turn increasing our athletic ability. It also improves muscle control.

6. Alleviates Joint Pain

Stretching is not a cure for joint pain but will help to develop and tone muscles over time strengthening them, and is something that may help alleviate the pain that is experienced from the sufferer.

7. Reduces Post-Exercise Muscle Soreness

Some of you will know first-hand about muscle soreness and how a heavy exercise session can leave you sore and feeling a little worse for wear the day after. After a heavy exercise session or a session after not exercising for our while, our muscles can become tight, stiff, and sore, and can make day-to-day activities harder than they ought to be. 
This soreness and stiffness is often referred to as "post-exercise muscle soreness" and is due to micro tears (very small tears within the muscle fibres). Stretching after exercise can help reduce this soreness by extending individual muscle fibres, removing waste products and increasing blood circulation.

8. Reduced Fatigue

Fatigue is a problem for everyone, especially for those who exercise. Fatigue can be either physical or mental, stretching is going to help reduce physical fatigue. For every working muscle in the body (agonists) there are opposing muscles (the antagonists). Stretching regularly will help to improve the flexibility of the antagonists. If the antagonists are more flexible then the working agonists don't have to exert as much force on them, which will reduce the pressure of the working muscles, therefore causing each movement to take less effort.

9. Developed Body Awareness

Having an awareness of your body is never bad and can greatly help you in some circumstances. Stretching regularly will help you to have an awareness of what your body is capable of doing and what your limit to range of movement is - this will help you make decisions regarding what you can and cannot do physically and can in turn help you to avoid unnecessary injury. 

Now I see myself as a fit person. I go to the gym when I can, I walk with the dog everyday, and have always been lucky enough to have an athletic figure. So when it comes to questions of whether I am able to do something physically, in my head I always say yes I can do that. However, since starting stretching on a regular basis I've found that actually my range of movement isn't as great as I thought and I've found areas where I'm really lacking physically and if I push myself to hard in certain areas I could end up doing damage. If I hadn't of started stretching daily though, I would never have found out about these things.

10. Improved Posture

You'll be able to maintain better posture if your muscles aren't tight, which you can improve by stretching. As our muscles become stronger through regular stretching it will make maintaining good posture easier.
Doing stretching properly will develop a better awareness of your body (point #9) and will help you to notice when you are slouching or not maintaining posture - which will help you to keep up good posture.
If you want to read more about improving posture, then I'll direct you here: How to Improve Posture.

11. Developed Coordination

As you become better at stretching, you'll have a better control over your muscles which will improve your balance and coordination. Having better coordination will make you less likely to fall - lessening your risk to injury.

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In 10 Years Time

10 years is a both a long time and a short time. Short because that time will definitely pass, and when compared to the average life-span (let alone the timescale of history), isn't really the longest of times. However, 10 years is long because it can see massive changes to your life, some for the better and some for the worst.


This isn't going to be the longest of posts but I wanted to share some of my thoughts since my last post: Where is your Life Heading? In which I asked "what do you want to be doing in 10 years time". If you asked people this, the common result would be that they would want their life to have improved. This is of course is the answer that is expected as the question is asked to help motivate you to work towards a goal.

In the first paragraph of this post I mentioned that in the timescale of history 10 years isn't all that big. When you think about 10 years on an even greater timescale, that of eternity, those 10 years just become a mere blip that will come and go. In fact on the timescale of eternity even our lives are mere blips.
Although I will quickly say that although our lives will come and go, you definitely shouldn't waste valuable time, in fact it's even more of a reason to make every second count. For example: using your life to glorify God. 

It wouldn't be a bad idea to set yourself a goal. Obviously it would have to be quite a big goal for you to see the results in 10 years time but having one would be a great thing to do. If you want to read more into why having a goal is good, I'll direct you here: Why you need a goal.

If you saw a future version of yourself who happened to be 10 years older than you are now, what would you ask them? There are so many questions that you could ask, some of which you will want to know the answer to more than others. "Are you going to be doing the same thing as you are now?" "Are you going to know the same people as you do now?" "Will you still be the same person as you are now?" "Are you still going to be living where you are now?"
"Where will those close to you at the moment (family and friends) be in 10 years?" "What new people may have come into your life?" "What new technology will have come about by then?"

It's strange to think that there could be people out in the world now that you have no idea about, yet in the future you may meet and have a big influence on each others lives...who knows?

Whatever you think is going to happen in 10 years or want to happen in 10 years, we all know that none of us can know for certain what the future holds. The next 10 years could turn out to be brilliant and on the other-hand they could turn out to full of disaster. Whatever is going to happen in the next 10 years will come around in time. One thing that I personally hope for in the next 10 years is to somehow be a good influence on somebodies life, or do something that will have an impact of someone's life for the better.

It would be naïve to believe that these 10 years aren't going to hold challenges for us to tackle because we all know that they will. How we deal with these expected challenges will differ between different people, but one thing that we can know is that other people will be facing challenges when you are too.

Time is a strange thing but whether we like it or not is always going to pass. Your future is inevitable and none of us can escape from the ticking hands of the clock. So the 10 years that may seem like a long way off now, will get here. Year by year, week by week, day by day, minute by minute, those 10 years are coming closer and closer. 

"It is always wise to look ahead, but difficult to look further than you can see."
Winston Churchill

"Lost time is never found again."
Benjamin Franklin

"The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is."
C. S. Lewis

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Where is Your Life Heading?

I'm going to open this post with a question: "Is your life where you want it to be right now or on the way to being so?"
It's a straight forward enough question but one that we sometimes don't like answering. Not because it is difficult to give a response, we can all do that, but difficult because we don't like to admit to ourselves that actually our life isn't where we want it to be and doesn't seem to be heading that way either.


It seems to me that as we grow older, our ambitions, prospects and dreams (for quite a few of us of us (including me)) become less and less a reality, and we find ourselves following a path that we weren't ever planning on taking or expecting. This isn't always a bad thing because as people grow older it is quite common for them to change their minds about where they would like to end up.
Unfortunately quite a few people don't go for what they want through fear of not making it. For example: A person may want to become a doctor but is fearful of how competitive it is to become one, and also has doubts about getting the grades and qualifications. So instead, they change their goal and decide to still go into something to do with medics but something that they feel have a better chance at getting. It's a shame that not everyone can end up where they might want but unless you try your hardest how are you going to know?

Sometimes people get stuck in a rut that they can't quite budge from and end up staying in a position that they rather wouldn't be in. Getting out of a predicament like this always feels harder than that when you were first getting into it, and that is because normally that is true.

I have heard many times  by different people that each of our lives are on a road that we can't change - a pre-ordained path that we will follow, so we need to make the best of the situation and accept that we won't be able to change the predicament, nor should we try to. Don't let people tell you that you can't because you can. I'm not telling you to be discontent with your life, because you shouldn't, but I am saying that you shouldn't let people tell you that you can't change your life.

So take a look at your life at the moment. Make note of where you are and where it looks like you are heading, make a comparison to where you would like to be...is it heading that way? If it is then that is great, good for you (not to be taken as sarcasm), if not, then are you going to do something about it.

The reason why I thought I would write about this is because I've been doing some self-assessment as of recently. It's been something that has been accumulating over some time now, and recent events have led me to the decision that I don't want to be in my current situation in the future. That's not to say that I am unhappy with my current situation, in fact I regard myself very fortunate, but when I think long-term, I know I want a different situation, mostly by furthering my relationship with God.

When coming to this decision I asked myself different questions, but the one that is most commonly asked (and with good reason too) is "what do you want to be doing in 10 years time?" Even asking "what do you want to be doing in 5 years time" works just as well. Do you want to be doing the same thing you are doing now? Do you want to have reached your goal? It's a simple question yet also a revealing one, it brings to the forefront of your mind your opinion of where you think your life is going to be.
For me personally my answer, as I said above, is no I don't want to be doing some of the things I am doing now in the future, so I have made some changes that I'm hoping pay off. I don't intend on stopping this website though and am going to keep going with it for the foreseeable future.  

A common trap that people fall into is that they expect their life to end up where they want it to be overnight and give up if it takes time. The reality is however, that changing your life will take time and requires you to be patient and change it bit by bit, until eventually you are where you want to be. Consistency is the key - you need to stay consistent with the change(s) you have made.

Our decisions reflect our life, they shape our life. From what we do for a living to what we eat, they encompass everything. Whether to go with the flow or against it, it's up to us. I'm sure many of you can remember decisions that you have made in the past that turned out to be bad ones, and I'm also sure that many of you can think of good decisions you've made in life too.
You are the only one who can make the decision to change or to stay where you are now. If you want to change then you will need to make that decision to change and not wait for change to find you because it won't.

Remember that it's not too late to make a change to your life, it's down to you and your resolve.  

"You cannot change your destination overnight, but you can change your direction overnight."
Jim Rohn

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How to Organise a Shopping List

This may seem like a trivial post but as I am into organisation, I thought this might be of interest to those who are too. A disorganised shopping list is definitely not the end of the world, however, you can certainly waste time by running from one end to the store and back again because of a badly planned shopping list. The tips here are primarily for grocery shopping but can be incorporated any type of shopping.

1. Write Down What You Need

The first step in organising any shopping list is to establish what you need first, otherwise what's the point in going shopping? Make sure that everything that you need is there, there's nothing worse from coming back after shopping to realise you've forgotten something. So don't write the list last minute before you rush out of the door because chances are that you will miss something.

2. Go by Aisles

After you have a list of items to shop for and are confident that you haven't missed anything, the next step is to organise them. One of the ways that you can do this is to separate your list into aisles. Obviously to do this you will have to be familiar with the shop you are visiting, or you could visit the shop beforehand to make a note which aisle contains what, but to be honest you might as well make a note whilst shopping there.
Put a subheading of 'Aisle 1' and underneath transfer from your list of items you wrote a minute ago the things that come from aisle 1. Then do the same with aisle 2, listing underneath all the things that you need from aisle 2. Do this with each aisle until you have gone through the whole shop.

Once you have completed your list that should mean that when you do go shopping, you will be able work through each aisle with ease knowing exactly what you want.

3. Go by Categories

Another way of organising your shopping list, and a more popular way than by aisles, is to have different categories for your items to fit into. Each category is going to be a subheading on your list. So, now look at your list and sort each of them into their respective category.
If you can't think of categories or aren't sure, then here are some for you:
 
Groceries
  • Produce (Fruit and Veg)
  • Meat
  • Fish
  • Grains
  • Frozen
  • Spices
  • Snacks/Sweets
  • Dairy
  • Breakfast
  • Canned/Tinned Foods
  • Drinks/Beverages
  • Other
Toiletries and Bathroom Supplies
  • Razor
  • Shaving Cream
  • Shampoos/Conditioners
  • Shower Gel
  • Soap
  • Dental Care
  • Skin Creams and the like
 Household
  • Paper towels
  • Toilet Paper
  • Electrical Supplies (if necessary(e.g. light bulbs))
  • Cleaning Supplies
There are many other categories that you could include, these are just some examples.

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9 Ways to Improve your Grades

In education there is a lot of emphasis on getting the best grades possible and doing the best you can to your ability, which is what education is about really. Yes it is about learning and understanding, but the grades you get during your years in education have a huge impact on your life. So because of this, of course there is going to be a lot of emphasis on getting the best grades possible.
In this post I'm going to discuss some ways you can boost your grades and hopefully achieve the results that you would like.

1. Listen

The first bit of advice is simply to listen to what your teacher/tutor/lecturer has to say. I know this sounds silly but when you add in the factors of fellow peers and surrounding noise, sometimes being able to listen to what is being taught is harder than it sounds, and unfortunately in some cases bordering on impossible.

I realise that learning isn't always the highlight of everyone's day and may seem boring, but do your best to try and take everything in as it will help. You may not understand it all, but by listening you are giving yourself the best chance of keeping up with what is being said and not falling behind.

2. Take Notes

Whilst it is essential that you pay attention and listen to what is being taught, there is a high probability that you won't be able to remember everything that is said, especially after many lessons/classes, will you be able to remember everything that was taught a week ago? two weeks ago? a month ago?
This is why taking notes is essential in giving you the best chance of learning what is being said - you will have something to go to when you are unsure and to make revision easier. Also, a lot of people actually take information in better if they write it down and so will have a better chance of remembering it by doing this anyway - I know that this is definitely the case for me.

3. Clean up your Notes

This is something that you should do in your spare-time. It's likely that your notes aren't as tidy as they could be due to the fact that you were trying to keep up with what was being taught, so when you have the time make sure that you tidy your notes up and make them clear to read. I suggest getting another notebook and redoing your notes into it so that you can revisit a topic with ease, not having to make out unreadable scribbles that you will have no recollection of in the future.
Write them up in the same day if possible while they are freshest in your mind. Even writing them the next day may mean you can't remember what you might have meant in shorthand when trying to keep pace with the material being taught, plus having that days teaching in your mind.

When I was at college I made sure that I did this, I would rewrite all of my notes in neat in other notebooks so that I could revisit any topic I wanted. This made revision really easy.

4. Use Revision Guides for Revision

Yes it is true that you can learn things well in a classroom  and even commit them to memory for when the exam comes around. However, normally things that were taught nearer the start of the year that have been forgotten, or the things that are harder to understand will not be easy to answer questions about in an exam. This is where revision comes into play, and is recommended that you do if you are serious about bumping up your grades or getting the ones that you want.

Revising your notes is always a good idea, however, if you have missed things or have not properly understood certain concepts, your notes won't be helpful to you as a revision guide would. An up-to-date revision guide will cover all of, if not a vast majority of the syllabus being taught. A revision guide will explain each topic so that you can teach yourself anything you may have missed. Also, you can go over your notes with them to check for accuracies. They often provide practice questions and answers for you to become comfortable answering.

5. Get Enough Sleep

Sleep is a necessity for our bodies and is needed to help it remain functioning properly. Having a lack of sleep can mean that your concentration levels pay the price, and learning/revising etc. becomes that much harder for your brain to take in.
A post of mine that you may find interesting is: How Much Sleep do we Need?

6. Ask teacher/tutor for help

Even if you take notes and revise efficiently with use of a revision guide, there will can still be things that you do not 'get' or understand, and reading all you can about it still might not make things clear. This is where asking for a teacher/tutors help can make a big difference. They can explain about the concept more than they could in class or what was mentioned in revision books, they can give you examples, and can tell you where you are going wrong.

7. Revise in a quiet environment

When revising make sure that you are in an environment where there is as little distractions as possible. If you are in an environment where you are faced with lots of distractions, you are going to find it much tougher to keep concentrated with your work than if you were in an environment without them. You may think that having the T.V. on isn't going to prevent you from concentrating and revising effectively, but actually it will hinder your progress and does make it that much more difficult to take in what you need.

I have found when I study, that the T.V., even with my back to it, is still incredibly distracting. In fact, I find just having 1 other person around when I am studying to be a little too much. I much prefer to be in silence when revising without any distractions (which in my case includes other people).

8. Use Past Exam Papers

Past exam papers are a great resource that you can use to your benefit. Firstly and foremost is that they were actual exams (hence why they are called past papers) and so will be in the same examination style that your upcoming exam(s) is/are, you can become familiar with them.
Secondly, it gives you a chance to view what sort of questions they have asked students in the past and can give you a rough idea what to expect in your own exams, and the level of difficulty they were set at. The more of them that you do, the easier you find them and the more comfortable you will become with them. Who knows, on the day of the exam it may just feel like another casual revision session. :)

9. Don't Skip Classes

It may sound obvious but skipping classes, even if you find them the most boring thing in the world, is not going to help with your grades, if anything it will make them worse. If you start skipping class, or if you do skip class, you are going to inevitably fall behind. Once this happens you will have extra work to do to make sure that you catch back up. However, if you are behind then you may have more of a tendency to skip class anyway, which then means you only fall further behind and give yourself even more work to do to catch up.

Borrowing another persons notes isn't a good substitute either as they may have missed important details and may not properly understand the topic themselves, or their notes are not that easy to make out, which means that you will have to look elsewhere in order to learn the material missed.

Conclusion

Yes, improving your grades does take extra work on your behalf, but really what thing doesn't need more work if you are wanting to improve? Really what it comes down to is how much work you are willing to put in to achieve the grades that you desire?
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