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Learn the Art of Contentment and Reduce the Stress in Your Life

Learn the Art of Contentment and Reduce the Stress in Your Life

    Are you the kind of person that always looks to see what kind of car your neighbor is driving? Or are you worried about what your co-workers are making as far as salary? Not happy in your job, marriage, friendships, or “fill in the blank”?

    You need to learn the art of contentment. Being content is not being driven by always wanting more. I know that ambition is a prized trait in our society. I am not saying that ambition is wrong. What I am saying is that the constant striving for more and not enjoying what you have or where you are at the moment will drive you crazy. Things do and will change. Have the attitude that they will change for the better. That can co-exist with being content. The attitude you have for the present will determine your stress level and even if you are in the right space or not to accomplish what you want for yourself.

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    I would like to give you couple ways to bring contentment into your life. As with anything, learning to master contentment takes practice. Work these techniques into your life and start to see the difference in your stress level.

    Learn a Right View of Problems

    There is an old saying, “What you focus on expands.” Have you noticed that when you buy a car, you start noticing people driving the same model? That is because you are hypersensitive and focused on that model. It is the same way with problems. If you focus on what is wrong in your life, what you don’t have that is what you will constantly see. You will see what you look for.

    Now I am not telling you to ignore problems. Take them straight on and deal with them. Always think of them as temporary and changing and then, most important take action to change them. The difference between being content and not is understanding that the problem is a temporary situation. One of the main causes of suicide is seeing problems and situations as permanent and taking a permanent solution to them. All things change.

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    If you look for what is right in your life, you will end up seeing many things.

    Learn to Cultivate Gratitude

    One of the big problems of media these days is that we get an incorrect view of reality. We get false expectations. Everyone has a new car, each family has a 4,000 square foot home. You don’t see reality. The world is imperfect. There blemishes on the most beautiful apple. There will always be something wrong with everything. When we are content we can separate reality from our expectations.

    Keep a mental or even written list of the things you are grateful for in your life. When you hit a rough patch, review them and remind yourself why you are grateful for what is going on in your life. You can do these by topic. Make a list of what you are grateful in your job, in your spouse, etc.

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    Don’t focus on comparisons. What someone else has or what someone else makes. The problem is that people only compare themselves to those who have more or make more. No one ever compares themselves to people who have or make less. Therefore they make false comparisons. Just stay away from comparisons totally and you will find yourself much less stressed out.

    Stake Your Life on What Satisfies Your Passion

    Bring into your life what satisfies your passions. Nothing will bring happiness, stress-free living quicker than by doing things you enjoy. It may be art, a hobby, travel, a course on improving yourself in some way, even something as simple as listening to a foreign language tape on your daily commute. I know some of you are saying you don’t have time. There is always time to squeeze in something you like to do.

    What you don’t want to do is fully stake your life on what you don’t like. What you focus on expands. Once again, view that situation as in the process of changing while you concentrate on those things that bring you joy.

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    Contentment of the Spirit

    Mark Twain said that the master passion of man was the contentment of the spirit. That is what we are really striving for, just to be content. Go ahead and practice these steps and see what they bring you.

    (Photo credit: Businessman looking up and relaxing with hands behind head via Shutterstock)

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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