Thursday, November 10, 2016

Are You a Runner with Flat Feet? Here is a Step-by-Step Tutorial for Strengthening Your Flat Feet

how-to-strengthen-flat-feet-for-running

Are you a runner who has flat feet? If so, then it might be a problem when it comes to running. While many flat footers out there are able to run many miles without much sweat, having flat feet definitely increases your chance of developing feet and joint problems later down the line, especially if you continue to run on them.

However, there are ways to strengthen your feet to counterbalance the negative effects from flat-footedness. In this article, we’ll show you how to strengthen flat feet, so that the next time you decide to go on a run, you won’t have to worry about developing foot problems.

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Things you will need for this step-by-step tutorial:

You will be surprised to find out that you won’t actually need a lot of items for flat feet strengthening exercises. Even better, all of these items can be easily found in your home, so that you won’t have to spend tons of money on fancy equipment. Here are the items you will need:

• A towel: From a dishrag to a bath towel, any sort of cloth towel will do for exercises such as toe scrunching. Just make sure that you would be willing to place your feet on top of it!

• A can: Instead of throwing away that soft drink can right after you finish it, consider using it for your next flat-feet strengthening exercise. You can also find similar items such as bottles or plastic cups. As long as it’s an object that your feet can grip on to, then it will work perfectly.

• Stairs: If you live in a house with stairs, then you can use these for your toe-arch exercises. However, if you don’t have stairs to use, there’s no reason to worry: you can also use the sidewalk curb outside or make your own elevated surface with a pile of thick books to stand up on.

Step-by-step tutorial for strengthening flat feet

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With these three items, you can do a variety of different flat-feet strengthening exercises to build your arches. Here are some of them:

1. Toe scrunches:

This is a no-brainer, as it only involves using a towel and your toes to crumple it up. This particular exercise will flex and work out the small muscles inside your feet, thereby making them stronger and more flexible in the arch.

Begin by spreading out the towel on the floor, then placing your feet directly on top of it. Make sure that your feet are completely flat over the towel. Using only your toes, slowly move them inwards toward the ball of your foot, in the meantime moving the fabric toward you as well. The towel will start wrinkling while it happens. Return to resting position afterwards, then repeat until you feel a workout in the muscles.

2. Can-rolling exercise:

As its name suggests, this strengthening exercise relies on a can (or a cylinder object) to produce good results for your flat arches. In a way, this workout is more of a massage than anything, for it pushes out any tension at the bottom of your feet while also stretching out and preventing soreness from happening.

Similar to the towel scrunches, start by placing the can on its side on the floor before placing one of your feet on it, the arch directly on top of the object itself. Roll the can towards and away from you, making sure to add some downward pressure to relieve any tightness in your foot. Repeat with the other foot until both of your feet are relaxed.

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3. Stair Raises:

Not only do stair raises improve arch strength, but they also work out the calves. They also help improve balance, for your feet will be slightly elevated above the ground, thereby training your body to remain stable.

First, start by placing the balls of your feet on the stairs, letting your arches and heels dangle off of the edge. In a slow and controlled fashion, raise your arches and heels as if you’re trying to stand on your tiptoes, before lowering them back down to starting position. Repeat the process until you feel a workout in your arches and calves.

Conclusion 

Altogether, having flat feet doesn’t mean the end of your running career. By taking steps to strengthen and increase flexibility in your arches, you can prevent injuries and other problems from happening while running in the future. Have a good workout!

Featured photo credit: Jessica Natalie/http://ift.tt/2fBNvIf via causeiloverunning.com

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Why Women Are Getting Plasic Surgery To Look Like Ivanka Trump

Ivanka Trump

Ivanka Trump has turned out to be one of her father’s biggest secret weapons this election, as millions praise her beauty and intelligence. But for a tiny percentage of women, it’s turned into an obsession, resulting in expensive plastic surgery to look like her.

According to New York, a significant amount of women is getting plastic surgery in an attempt to look like Ivanka Trump. Tiffany Taylor and Jenny Stuart, two Texas women, were followed by Nightline to get a better idea as to why these plastic surgeries are occurring.

Meet Taylor & Stuart

In the special, reporters followed the lives of Taylor and Stuart, who reportedly spent thousands of dollars to try and look like the daughter of President-elect Trump. Taylor referred to Ivanka as her “idol”, and therefore spent a whopping $60,000 to undergo a breast augmentation, two rhinoplasties, cheek injections, an eye-lift, and liposuction. Taylor felt her decision to get plastic surgery shouldn’t be something to judge, as the outcome made her body “look like perfection”.

Meanwhile, Stuart’s friends and family, including her 6-year-old-daughter, were not a big fan of the idea, but she had surgery done on her anyway. To be exact, nearly $30,000 on liposuction, a Brazilian butt-lift, a nose job, a breast enhancement, and injections of facial fillers, were spent on the surgery.

Dr. Raffi Hovsepian, a Beverly Hills facial plastic surgeon, knows a thing or two about these young patients who decide to go for face reconstruction.

For some, the patients bring photographs of their favorite celebrity whom they want to look like, according to Dr. Hovsepian. Around the country, plastic surgeons are starting to see more patients paying for facial reconstructions of celebrity models and musicians.

Why Look Like Ivanka?

In psychology, women who are not satisfied with their body and seek expensive reconstruction surgery, more than likely suffer from some sort of mental illness. The link between obsession with plastic surgery and psychological problems have increased in recent years, thanks to several research studies.

One such illness, Body Dysmorphic Disorder (BDD), is said to play a major role in women obsessed with getting plastic surgery or facial reconstruction. Women who suffer from BDD are preoccupied with what they regard as defects in their bodies or faces, according to the Diagnosis and Statistical Manual of Mental Disorders fifth edition (DSM-5).

Patients suffering from BDD may also run the risk of developing eating disorders like anorexia and bulimia nervosa. Additionally, depression and anxiety can also follow the same steps as eating disorders, as BDD patients hold a strong, fixed dislike toward their self-image.

So, instead of fixing the root of the problem by seeking psychological treatment, women with BDD are spending an eye-watering amount of money on plastic surgery, in which after a few months, depression will kick in regardless of how well the surgery went.

With BDD patients, one of the most dangerous attributes of the illness is the risk of suicidal idealization. In depressed patients, there have been countless cases of suicide as a result of BDD. Additionally, depending on the illness’ severity, patients may also experience delusions which, in most cases, can impair daily functioning.

Potential causes for BDD include genetics, developmental, psychological, social and environmental causes. In other words, yes, pornography in the media plays a major role.

However, despite the warnings from psychologists, plastic surgeons will continue to make a profit and the big business of facial reconstruction will likely increase. All we can do is raise awareness and hope that change will soon come.

One day, Cheri Erdman rightly said, “Even the models we see in magazines wish they could look like their own images.”

Featured photo credit: Photo Credit: Kevin Whiteman via kevinwhiteman.com

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6 Ways to Get Massive Discounts Online

shopping

With the emergence of online shopping, many people have found shopping to be quite easy. Shopping has not only been made easy but also cheap for people. By the virtue of shopping online, you can save a lot of money as opposed to shopping in physical retail shops. Things get better if you have coupons when shopping online.

Even though online is cheap by its own right, you can get extended discounts and thus save a lot of money for being keen when shopping. We will explore some of the most effective ways of getting a discount online. In doing so, we will discuss six ways that are considered most effective for massive savings.

1. Identify the best shopping websites

The first and probably one of the most important things to do is to identify the best shopping websites. There are many shopping websites but not all of them are good at giving out the best discounts. This calls for shoppers to know the exact websites known for offering good discounts. As a tip, you should read reviews of different websites to see whether there are coupons used in the websites for redeeming discounts.

2. Shop on the right day

Online shopping is an art that requires one to be very keen to get the best deals on offer. There are particular days that most online shopping websites give out the best deals for their customers. It is on such days that you should go shopping to get these deals. You should know that Sunday is not one of the best shopping days. Though many people prefer shopping on Sundays, due to the nature of the day as a lazy one, it is actually one of the worst shopping days. You can get great deals from Wednesdays to Fridays.

3. Leave items in your cart

You can also try the tip of leaving your products in your cart for a day or two. This simple move could get you some good discount. This is because most retailers hate unsettled deals and thus would do anything, including offering coupons, to have the deal closed. You will be surprised to get a coupon for a better price on the items in your shopping cart.

4. Use multiple coupon codes strategically

Using coupons is one of the best ways of getting discounts online. There are instances where you can have more than one coupon code. It is important then to know how to use the coupon codes strategically to get the best out of them. For example, if you have two promo codes for 20% and 10$ discounts, you should first apply the 20% promo code before the 10% one. This will guarantee you maximum savings.

 5. Have a shopping app

If you want to get the best deals, you must then have a shopping app. There are different shopping apps meant to cater for different purposes. One of the best versions of shopping apps that will help you get the best discounts is one that compares the different prices in different online stores. Such an app will keep you updated on the best deals in the market. This way, you won’t have to make blind shopping decisions.

5. Outwit the dynamic pricing trap

Finally, you should master and outwit the dynamic pricing trap used by online merchants. The prices of most items are not standard and vary depending on the location, spending patterns and the demand of the product. You should consider the following tips for getting unbiased price on a product you are shopping online:

  • Clear cookies in your browsing history
  • Log out of your social media accounts
  • Switch to incognito mode
  • Instead of being redirected to the US, choose localized website versions
  • When signing in, choose a less developed country as your home.

With these tips in mind, you will definitely get the best deals and enjoy great savings for shopping online.

Featured photo credit: Pixabay via pixabay.com

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7 Ways You Can Shield Your Computer & Smartphone to Avoid Identity Theft

Es epicentro de ciberataques (Foto: ) Fortinet, importante firma de seguridad global, señala a MÈxico como uno de los principales sitios desde donde se gestan los ciberataques. “Cuando hablamos de ciberataques, hoy día se trata de estructuras globales de crimen organizado que están diversificadas, aseguró Derek Manky, estratega de Seguridad Global durante la presentación de estudio Tendencias de amenazas globales hacia 2020”, de la compañía. De acuerdo con Manky, el incremento en las amenazas informáticas ha posicionado a nuestra nación como el tercer proveedor de infraestructura para el lanzamiento de “malware”. De igual manera, ocupa el quinto puesto como el país con más redes de tipo Botnet, para la ejecución de ataques dirigidos. (Univ)

With the advent of technology, the use of paper has decreased in offices. Nowadays all the sensitive information is kept on computers and smartphones. Accessing information on these devices is secure. But it important that you are highly careful about keeping the sensitive information safe.

With the increased use of smartphones, computers, and the internet, the cyber-crime has also increased. If you are not careful about securing your personal data, then it is not difficult to steal the information. Without proper security, you can become a victim of identity theft. People can steal personal information like credit card information, usernames, social security number, etc.

Here are some of the tips that are helpful in making sure that your smartphones and computers are secure.

1. Choose your Passwords Carefully

Make sure that all of your accounts have passwords. Just securing the account with a password is not enough. You have to choose it carefully and make it difficult for anyone to guess. There are several passwords which are used commonly. People often use dates which are special to them like date of birth or anniversaries as their passwords. It is easier for them to remember them but it makes it easy for hackers to crack it and steal your information. Be smart about your passwords.

2. Avoid Spams and Scams by Learning to Identify Them

If you are careful, it is not difficult to spot the scam emails. It is possible that the spam or scam website look very legitimate. You can save yourself from getting into the trap if you totally ignore the irrelevant links that are sent to you. Even if the link seems valid do not click it. It is better to visit the website using your search engine.

3. Using the Security Software

Make sure that your computers have an updated security software. Make sure that you have an anti-spyware, a firewall and an anti-virus so that all the personal information is safe and secure. It will make it difficult for anyone to hack into your system and steal the files. You need to install the security patches so you can keep the operating system secure and it will provide ID theft protection.

4. Be Careful about Using Wi-Fi

It is important to be careful when using a public wireless network to send sensitive information. You can get a Wi-Fi connection at the airport, hotel, library, etc. but you have to see that the information you are sharing is protected. Using a secure wireless connection is important because it ensures that all the information you are sending or receiving is reliable. Using the encrypted website will only keep the information you share through the site secure.

5. Do not Forget to Lock your Laptops

You need to make sure that you have a username or password to log into your account which is hard to guess. It is the only way of keeping the information secure. When you are not using the computer, you should not leave it in the standby mode because it will allow other people to access the information. Always make sure that you log off when you are not using the computer so that no one cannot steal your personal information.

6. Be Smart about Making Purchase on any Website

Online shopping is becoming popular as it saves time and offers more variety. But it is important that you choose a site which has a good reputation because while shopping you will have to share personal information such as credit card information. Make sure that the site is safe and legitimate before sharing your financial information.

7. Do Not be Careless While Downloading Apps

If you by mistake download any malicious apps then they will corrupt your phone. This can make it vulnerable which will make it easier for people to steal your information. They can be dangerous for your personal information because they do not encrypt the sensitive information and it makes it easy to access it. Before you download any app make sure that you check out the reviews about its security features. Never forget to read the privacy policies. If you read it, you will know how much information you are sharing.

To make sure that your computers and smartphones are secure and your information perfectly safe you need to pay attention to little things like passwords etc. You also need to stay alert and be on the lookout for any signs of identity theft such as missing bills, denial of credit approval, getting notices about due bills, etc.

Featured photo credit: Guiding Tech via beta.noroeste.com.mx

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5 Lifehacks to Bolster Your Happiness at Work

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Modern lifestyles have brought on an immense pressure in different areas of our lives. Professionals feel the pressure to keep their clients happy, and some people succumb to the pressure and become disengaged. This pessimistic approach to work often leads to declining happiness and a prolonged state of discontent can cause mental health problems depression. In this article, we find ways of ensuring a happy state of mind amidst the struggles of our daily lives.

1. DIY Projects

Besides exercising and spending more time with family and friends, there are other ways of letting off steam after a long work week. Why not try your hand at home projects such as cooking, carpentry, sewing, etc. Do-it-yourself projects are an opportunity to utilize those natural skills from childhood that you did not explore upon becoming an adult. If you have a family dog, treat your furry friend to a homemade meal once in a while. You do not have to be a cooking expert to achieve this goal. You can find a variety of delicious recipes on the Internet that will impress your puppy. Seeing your pet happy gobble down his meal will bring a sense of joy and fulfillment.

2. Delegate Chores

One of the biggest sources of unhappiness at work or home is over-indulgence. If you head a large workforce, hire managers to help you run the various departments instead of attempting to go it alone. This phenomenon is common among entrepreneurs who are running startups. While running the show alone saves you money, exerting yourself too much is counterproductive. Finding happiness at work is vital for your well-being. Let go of the reins a tad and delegate some work to qualified employees. Delegating accords you some breathing space to focus on important tasks. You can leave the office early to spend quality time with your family.

3. Start Gardening

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Plants have healing properties that elevate the mood and even alleviate allergies. If you are a novice at planting crops, you can learn from seasoned gardeners in your neighborhood or find a gardening expert to share tips. Gardening presents a fun activity to look forward to every evening after work, and it breaks the routine of household chores such as fetching groceries, cooking dinner, supervising homework, etc.

Even if your lot is limited in size, you can try micro-gardening tricks such as planting in pots then suspending them on the patio, planting atop the benches, or along the boundary wall in the backyard. A moment to commune with nature will distract you from everyday pressures thus bolstering your chances of happiness. Besides, growing leafy vegetables in the yard promotes eating healthy, and this has a direct impact on your health.

4. Yoga and Meditation

The art of meditation is an ancient practice that distresses the body and calms the mind so that you live in the present moment and recognize what that moment has to offer. You do not need a passport to head to Bali for meditation; you can do this from a dedicated sanctuary at home. Beat the Monday blues with yoga at work, if the environment allows. Go to a quiet room and meditate for twenty minutes before embarking on the day’s activities. You can also practice yoga poses to keep your heart healthy even in difficult times.

5. Regular Exercise

After putting in extra hours at work, your mind and body could use a little stretching. Sign up for SoulCycle class and attend sessions at least thrice a week. Spinning gets the blood pumping. Therefore, your brain gets more oxygen.

If you are fond of the outdoors, try your hand at jogging every morning or evening. Establishing a regular exercise regimen will give you some reprieve from the monotony of office work and recharge your mind and body. Research shows that regular exercise bolsters performance. For this reason, companies schedule team building activities to encourage contribution and problem solving. Feeling appreciated enhances employee performance.

Getting a more money or receiving a promotion will not make you happy at work. Identify the stressors in your life and find ways of mitigating their impact. Practice gratitude and you will enjoy your life more than before. Besides, happiness is contagious.

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7 Things You Should Know About Microsoft Office to Make Work Easier

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Microsoft Office is a software which is present in every computer. It is a valuable tool as it comes in handy on a daily basis. You need it whether you are a professional, a retiree or a student. It helps in documentation as it can offer all the essential tools required for digital documentation. It is a highly user-friendly app, and it is very easy to use.

If you want to take the maximum advantage of this tool, it is important that you know all about the features of the tool. It is important that you know how to use each function so that you can create excellent and exceptional documents. Every year there is a new version of Microsoft Office launched, and it comes with new features.

Here are some of the useful features.

1. The Smart Lookup Feature:

This is a feature which makes it easier to find facts through search engines. It helps to look at the context of the text which you have selected and examine the circumstances that may surround it and show you all the relevant results. This feature is available in a Word, PowerPoint, and Excel. You can use the browser to search the texts, but the feature is an excellent adjustment which is useful in saving time.

2. Helping you with the Recent Documents:

If you want to email a document to your friend but you do not remember where you have saved it, then this can cause a lot of problems. The office has a feature which allows you to see all the recent documents that you have worked on. You do not have to spend any extra time looking through all the folders that you have to find the required document.

3. The ‘Tell Me’ Feature:

It is a highly useful feature as it is the fastest way of getting to the features you need to use or action you want to perform. All you need to do is to type a word or phrase that is related to the activities that you want to accomplish. The box will show a menu where you can see the suggestions. It helps in getting to the features that you need. If you need some help, you can also get that with the customary helper viewer.

4. Keeping the Documents Up-to-Date:

By using the Microsoft Office Professional, you can maintain the material up to date. It offers the feature of adding the latest date and time to the document. When you use the document on any other date, then you can put the current time and date on it. It only takes seconds. It is possible that you may forget to update the date and time, so word offers a feature which helps in updating it automatically.

5. Word: An Excellent Brainstorming Tool:

If you need to gather some ideas before you start working on your document, then Word can help you. You can choose any place on the document, double click and start writing. It offers a freestyle writing. You can write down all of your ideas while leaving some space in between them for elaborating on the points. You can insert texts and graphics as well. It is an excellent tool for mind mapping.

6. Easy Steps to Create Graphs from Tables:

If the document that you are writing has a lot tables in it and you need to create graphs, the new word feature has made it easier to convert the tables into graphs. There are three simple steps which can help in making graphs. All you need to do is to insert tab which is on the ribbon. The next step is to click the tool named object. It is available within the group labeled text and open the dialog box. When you open the object types, you need to select the Microsoft Graph Chart. You will get the graphs by clicking on it. There is also an option which will help in formatting the document.

7. Translation Options:

You can translate the document into different languages by using the translate feature. You can find this option in the research tab on the right side of the office. You can translate just a word or or as many sentences as needed. It also allows you to translate the whole document, no matter what the length of the document is. You can display it on the web browser.

These are some of the features that are highly useful in making sure that you can create your documents efficiently.

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8 Steps to Achieve Your Three Big Goals for 2017

Freedom

We’re coming to the end of the year, and most would take this time to review and plan their year ahead with new year resolutions.

Do you set goals? Do you reset your new year resolutions year after year without really progressing or achieving them? Do your new goals get forgotten along the way? According to a University of Scranton study in 2014, only 8% of those who set out to achieve their New Year’s goals actually achieve them.

Let’s not just talk about new year resolutions but also the goals that we set. Why are we not achieving the goals we set? Don’t we want these goals? From both research and personal experiences, I can boldly highlight three reasons

1. We set too many goals all at once

When we set too many goals; e.g to travel more, to set up a business, to lose 10kg, to run a marathon, to be a great partner, parent or child, to get a promotion all at once, we are setting too many focus (and distractions) for ourselves and in turn, setting ourselves up for failure.

When that happens, we either tread water (no progress), take longer to reach where we want to go or we drop some of those goals that we could have achieved if we had spent more time and focus on that goal.

That’s not to say we shouldn’t have many goals. Over our lifetime, we’re bound to have goals and change goals at different stages of our lives. And the list may even grow longer over time, but what we need to focus now, is to pick one to three goals that really matter to us, that we really want to achieve and focus on right now.

2. We don’t really want the goals we set

Have you ever set goals that you think it’d be nice to have? I have.

For many years, I had ‘practice meditation’ on my list, but I barely did it. In fact, over the last five years on my goals list, I have sat down and practised for less than five times. Each time I tried to meditate at home, I either fell asleep or hated the feeling. It just didn’t work for me. Meanwhile, I relish Yoga sessions so much that I would travel to get to the Yoga centre for that one hour of practice. Doing meditation is a means to practice consciousness and mindfulness which I can practice through other means.

As I looked back at my goals, I realised I didn’t really want some of the goals that I set for myself. We may have spent a lot of time and energy on these goals, but when we realise that we don’t really want them, these goals easily become a struggle. For instance, do you know why you want to chase that career goal, to climb up the corporate ladder, to travel more or to set up profitable businesses?

3. We set goals that are too vague or too difficult to achieve within a very short time frame

If you set mediocre goals, you will get mediocre results. If you set vague goals, you will get vague results. Be clear on what you want to achieve, with specific actions, non-negotiable schedule and set a due date that you cannot postpone.

Also, when we set goals, we want to cover as much action steps and timeline as we can and follow through. It’s great if what we complete goes accordingly to what we have planned. However, when we set goals that are too rigid, e.g to lose x kg every month without fail or to plot a progress so linear that it does not allow us to relax, take breaks or even change, sooner or later it will be a stressful burden to us.

8 Steps to Set Smart Goals and Achieve Them

With the ever-increasing uncertainties today, we all crave for certainties to some extent. Whether you set a goal to be healthy so that you won’t have to deal with hefty medical costs in future, or to set up a business so that you can live with more freedom and independence, setting and achieving our goals not only build us as individuals as we progress and grow but we also gain confidence and empowerment when we achieve our goals. When we achieve what we set out to be, we are more motivated to do more and be more, because we know we can.

1. Write Your Goals Down

It seems simple and basic, but there are many who either sets no goals or those who set goals in their head. Over time, as we get busy and distracted, we tend to forget these goals that we set earlier on.

2. Pick 1 – 3 Goals that Really Matter to you

Pick goals that you really want to achieve, not what feels or looks nice to have, not what you should be achieving.

3. Know WHY you Want to Achieve these Goals

It should not be for anyone else but yourself. Why do you want to lose weight? Why do you want that promotion? What is your motivation in wanting to start that business?

4. Break these Few Important Goals down into Smaller Actions with a Specific Timeline

Have an action list for each goal with a set due date. And, break these actions further into really small baby steps. In fact, some coaches suggest that you break your goals into steps so simple that you can do it immediately.

5. Post your Goals and Actions Steps somewhere Visible

Making your goals, the whys and the actions steps visible not only reminds you of what you want to achieve, it also allows you to review and track your progress.

6. Act on Them

No actions = no progress. All the planning and brainstorming may feel like a productive and fulfilling exercise, but you won’t reach your goal with just planning. You have to take action.

7. Track Your Progress

Make an appointment with yourself on a regular basis to review your progress. If you find weekly reviews too time-consuming, you can always do it monthly or quarterly.

Be conscious of how you set your due date. When we set goals for ourselves, we tend to be ambitious and want to achieve the most in the least amount of time. When we don’t see results, it is easy to give up. Set actions steps that are realistic, that you can do, pace yourself and do within your limits.

If you find yourself unable to progress because you lack some skills or experiences, go out there and get these knowledge, skills and experiences.

8. Get Feedback on Your Progress

Sometimes we may feel stuck even when we have taken a lot of actions. It helps to have support groups or people you trust who can provide you honest feedback, give you comments and motivate you to do better.

Be careful of who you share your motivation and feedback with, though. Stay way from naysayers or negative people who are always difficult. No amount of persuasion or justification will prove you right even if you are right.

Conclusion

The above steps are really what many would tell you to do on SMART goal setting. i,e, set Specific, Measurable, Actionable, Realistic and Time-based. But this also incorporates the SMARTER Goal Setting method to include Evaluation and Review as well.

While we may be anxious to achieve our goals, we have to learn to be patient and be willing to try. Also be willing to fail. When you fail, don’t be quick to give up and say you are not cut out for it or you won’t be successful.

The most successful people don’t only depend on skills or talents or experiences, they also persevere a lot. That’s what separates people who achieve their goals and people who don’t.

Meanwhile, enjoy the journey and don’t forget to celebrate your milestones.

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