Wednesday, April 26, 2017

Period A Week Early Is No Longer A Pain If You Know All These.

However essential the monthlies are to procreation and female health in general, having them is always a pain.

As women, most of us have a love-hate relationship with our periods. We love it when they happen on time and are neither late nor early, and do not cause us too much of discomfort or hormonal hullabaloo; but still hate having them in general.

And while a late period could put us into panic if we are sexually active and practicing birth control (pregnancy scare!), having your period a week early is just as bad. If you have had a regular cycle up until now, it’s usually a tad alarming too. Here’s all that could be behind you getting your period a week early…

Hate Getting Period a Week Earlier?

Having a sudden early onset of periods can be quite the pain, literally and figuratively for it ruins so much. Be it that weekend you were planning with your significant other, or a quick vacation, or even that all-important job interview/presentation you had planned to ace – unexpected periods can put a spanner in your works, literally and figuratively.

Other than taking you unaware and causing embarrassing bleeds that show through your clothes, getting your period early also means that you need to figure out the hows and the whys behind it, instead of getting yourself all worked up.

How The Normal Period Cycle Works?

Not every woman’s period is the same, and normal periods tend to be a little different for everybody as well. Most girls will start their periods in their pre-teens or early teens, say 11-13. That said; it’s fairly normal for a girl to start having her period anywhere from eight years old to say about 15.

A period cycle is counted from the first day of a period to the first day of the next period, mostly this is 28 days, especially if you are on the pill and regulated by it.

However for adult women, normal cycles can range from 21 to 35 days while for teens this could 21 to 45 days as well. [1]. The actual menstrual flow aka your period could vary as well and the bleeding could be as little as two to three days or as much as a whole week.

Mostly though, within three years of you starting your first period, your periods should have stabilized into a cycle you know is yours. And it may not be run of the mill “normal” to begin with.

Sometimes your cycle may also vary, be 27 days or sometimes 30 and another time you may get only a 24-day respite before you start with your menses again. This is still normal [2]

When Should I See A Doctor About My Periods?

To heavy or too light a flow, a debilitating pain during the period and sudden irregular cycles after years of having normal ones are times you should head to the doc about your periods to rule out any hormonal or health issues.

Also if your period skips a month or two and you are not pregnant, if you feel sick after tampon use or even the fact that you are 15 and still not had your period yet could all be cause to make an appointment.

Reasons For Getting Your Period A Week Early

So we have established that sometimes, getting your period a week early is basically no biggie. There are so many different reasons for getting an early period, including harmless ones like a change in diet or physical exercise, stress, weight, sleep or any other little or big change in your routine.

Face it, the human body is a weird thing indeed, with plenty more weirdness that science is still at a loss to understand. If you have been through any changes in life, and your period comes early, be happy that your body is well and responding to that external stimuli. It really is no big deal.

Reason 1: You Are Stressed

Stress tends to affect periods in weird ways. Too much of it can throw your body out of whack and cause stress hormones to rise, which in turn affects the pituitary gland that in turn affects the ovaries – causing early periods, late periods and even missed periods [3]

If you have got your period a week early, see if there is anything in your life stressing you out, and then try to make positive changes around it to regularize your menstrual cycle [4]

Reason 2: You Have Lost Or Gained Weight

How much you weigh can affect your periods in myriad ways. Simply because how much you weight affects hormone production and so in turn changes your cycle for good, or bad.

A sudden weight loss brought on by too much of dieting, a hardcore exercise routine or even an illness can cause your till now normal cycle to shrug off its responsibility and go haywire.

Similarly, a serious weight gain, which in turn could also be a sign of hormonal imbalance to begin with, can throw your menstrual cycle out of gear and cause you to get your period a week early, or even a week late [5].

To regularise your period, stay within healthy weight parameters and eat balanced meals.

Reason 3: You Have Started Or Stopped Birth Control

Be it those tiny pills, that IUD or any other birth control mechanism, these things try to regulate your cycle through hormones and may temporarily cause a hormonal imbalance in your body, before it all simmers down to normalcy (and in the case of pills, lighter periods that are like clockwork!).

Starting or stopping birth control can cause your periods to misbehave and come early, late or skip a time entirely [6].

Reason 4: There Has Been A Change, Any Change

So while things like these are completely unrelated to your periods (or so you may think), sometimes just a change in your lifestyle can bring about a change in your period, causing you to get your period a week early, a week late or mayhaps none at all.

Pregnancy can bring about spotting (and sometimes, unfortunately, a miscarriage as well) and you may mistake this for an early period, especially if you are unaware about you being pregnant.

You might have popped a morning after pill (Oh my god I forgot my birth control). Or you may have started a diet, or stopped one, or just hiked yourself silly, or moved cities… You may suddenly be having an active sex life, or broken up with the love of your life, breaking your heart in the process.

Many an extrinsic factor can affect your period, and frankly, it is okay that your body is aware of these changes and accordingly responds to it [7]

Reason 5: You May Have An STI/STD

So in case you were bit adventurous in the sack with the wrong kind of guy, you may have landed up with an STI – and sometimes STIs remain sneakily inconspicuous with the only symptom being bleeding between periods, which you may mistake for an early period.

However if your “early period” has a way lighter than normal flow, its time you think about your bedroom activities and head to the doctor [8].

Reason 6: You Have Pre-Existing Gynecological Issues

If you have been diagnosed with PCOS, uterine fibroids, endometriosis (abnormally heavy endometrium) and or any other uterine or ovarian issue, irregular periods may just be part and parcel of your life.

If you have not yet been diagnosed but have faced irregular periods for long, its time you did go and get yourself checked to rule out any minor or serious underlying health issues that may be causing those irregular periods [9].

So that’s it, the reasons behind you getting an early period can be something as simple as stress, or as serious as an STI/STD. Remember to rethink all that has happened to you before making any snap judgments and feel free to visit the doctor in case you feel that something is up… The key is not to panic and find out the underlying cause, so that you can make positive changes around it.

Reference

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What Recurrent Dreams Imply: Interpretation of Dreams of Common Themes

Dreams have an impact on most of us in some way or another.

I have had nightmares that rendered me unable to sleep; I have experienced vivid lucid dreams and astral projections; and I have had dreams that came true. But what do dreams mean [1]?

Dreams Cultivate Successful People

Whether you realize it or not, dreams helped to mold our society in various ways.

  • The father of quantum physics, Niels Bohr, claims to have distinctly seen the composition of the atom in a dream, which led to our present day understanding of atomic structure.
  • Albert Einstein came up with the Theory of Relativity based on a dream that gave him a vision about how the universe worked.
  • Nikola Tesla, one of the world’s greatest minds and the inventor of Alternating Current (AC) power systems, functioned often in a “lucid dream-like” state to undertake complex scientific research.
  • Both Einstein and Tesla were practitioners of astral projection techniques.
  • Larry Page (founder of Google), Madame C.J. Walker (first female American self-made millionaire) and Elias Howe (inventor of the sewing machine) all got glimpses of their business ideas from their dreams.
  • Musicians such as Beethoven, Handel, The Beatles and The Rolling Stones attested that some of their compositions were based on music they heard in dreams.
  • Successful authors Stephen King, Mary Shelley, Robert Lewis Stevenson and Stephanie Meyers dreamt some of the books that they went on to write.

These occurrences are not uncommon, and the list is endless with such anecdotes.

Psychologists Say Dreams Are More Than Just Mental Pictures

Many parapsychologists believe that dream precognition [2] is a real phenomenon, while others have coined various theories in their quest to unravel the brain’s ultimate secret: what do dreams mean?

Psychologist, Carl Jung, felt that dreams were connected to the subconscious and that during sleep, the unconscious mind sought solutions to day-to-day problems [3].

While Sigmund Freud, the founder of psychoanalysis, analyzed dreams in his body of work The Interpretation of Dreams. His conclusion was that our dreams are driven by our unconscious mind and repressed urges, thoughts, and desires.

The Meaning Imbedded in Dreams of Common Themes

Water

Water dreams are connected to your emotional and subconscious state[4].

  • Swimming means you are going with the flow of things.
  • Struggling in the water is indicative of struggles.
  • Being underwater symbolizes feeling overwhelmed, and drowning signifies feeling overcome with emotions or difficulties.

Falling

To see yourself falling in your dream is a sign of the fear of failure or taking risks [5].

It is associated with is a sense of losing control over what is happening.

Flying

Flying represents high spirits or happiness that is often reflective of something in life. It could also be linked to working towards specific goals and being full of hope [6].

Nudity

This interpretation depends on how you feel about being naked within the dream [7].

If you feel negative, it denotes vulnerability or insecurities.

On the other hand, if you feel positive, it would imply freedom and comfort within yourself.

5 Things You Do To Dream Whatever You Want

1. De-clutter your bedroom and keep it tidy

This will promote tranquility, calmness, and relaxation. I also always opt for neutral and matching colors in my bedroom, with lightly scented candles and oils.

2. Ensure that your bed is comfortable

If you wake up with a sore back or feeling tired every day, check your mattress and pillows. A comfortable bed induces more comfortable sleep.

If you can not afford a memory foam mattress, memory foam mattress toppers can sometimes be almost as good for a fraction of the price.

3. Don’t watch disturbing or scary videos before you sleep

What you do before you fall asleep may continue in the REM stage of sleep, which is when your most intense dreams will occur[8].

4. Try to eat at least 3 hours before you go to sleep

Avoid a very heavy meal as this would make your body feel uncomfortable.

Dreaming Is an Unknown yet Exciting Adventure

Since the dawn of time, mankind has been asking that question about what do dreams mean. Today, it remains just as shrouded in mystery.

That, however, doesn’t mean that you can’t benefit from the unknown, have the best night’s sleep, and dream whenever you can.

Reference

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Verbal Abuse Is Much More Destructive Than You Think. Don't Overlook That

You may have heard disparaging comments directed at someone, or maybe even yourself: in the girls’ locker room, on the bus, at work, but when someone faces them on a regular basis, it cracks their self-esteem and erodes their self-confidence. They feel hurt, lonely and maybe even afraid.

Verbal abuse is “the excessive use of (negative) language to undermine someone’s dignity and security through insults or humiliation in a sudden or repeated manner”.[1] It does not get better after a time, it only gets worse.

According to statistics, 1 in 5 college women have been verbally abused by a partner[2].

The first verbal attack will take you off guard. You may even think you heard it wrong, they were joking, or more than likely, misunderstood them. But then you may notice these incidents more and more.

Common Forms of Verbal Abuse

  • Name calling
  • Crude remarks
  • Put-downs
  • Sarcasm & mockery
  • Hostility
  • Threats
  • Spreading rumors
  • Yelling & screaming

Lesser Known Forms of Verbal Abuse

These lesser known forms of verbal abuse often go over-looked, as they happen in relationships and often privately.[3]

Blocking & diverting

You try to have a conversation with your partner and they switch gears mid-conversation and redirect the subject away from what you intended. Other times they refuse to discuss the subject point blank.

Blaming

Everything that goes wrong seems to be your fault. They can’t find their wallet- you must have moved it (you didn’t). They forgot their dentist appointment- it’s your fault you didn’t remind them. It doesn’t matter what the issue- they could hit you and still tell you it’s your fault! They refuse to take responsibility themselves.

Denial

They deny everything. No, they didn’t eat that last piece of cake. No, they aren’t having an affair. You may even catch them doing something and yet they will still deny it.

Criticizing

They let you know that everything you ever do in life is wrong. Your cooking is all wrong. Your choice in clothing is atrocious. You wonder how you ever survived all these years making such bad choices! It’s not you- it’s them. You will never live up to their imaginary standards- no one could.

Treating you like a servant

They expect you to drop what you are doing and tend to their needs- now, as if they are the most important person in the world and you are their lowly servant. They think your own jobs should be put on a back burner when they are around. They believe they are king of the castle, and will make you feel miserable if you don’t bend to their wishes.

Undermining

You have dreams and goals, and they set out to make them collapse under you. If you plan a weekend away, they suddenly have an important meeting that came up at the office and they need the car. Any shining light towards a free life of your own they will hunt down and snuff out. They don’t want you to be free or chase your own dreams, as they don’t want to lose their power over you.

Telling you that you are crazy

You know what happened the other night, but they twist the scenario around to suit them and tell you that you must be going crazy. It sounds insane that you could even fall for it, yet when it happens over and over, they are conditioning- or brainwashing you. Eventually you will begin to doubt yourself and your perspective. You may even believe you might be crazy. You aren’t.

Making you feel like you are with a Jekyll-Hyde

One moment they are charming and lovable and the next they are an unbelievable terrifying monster. You live a stressful life around them as you are never sure which version you are going to face. You tip-toe around certain trigger topics just to avoid Mr. Hyde from rearing his ugly head.

The Negative Influences of Verbal Abuse

Verbal abuse takes it’s toll on victims mentally and physically[4].

Verbal Abuse Affects You Mentally

  • Depression
  • Low self-esteem
  • Memory issues
  • PTSD (Post Traumatic Stress Syndrome)
  • Eating disorders
  • Sleeping issues
  • Alcohol & drug abuse
  • Self-mutilation
  • Suicide
  • Becoming an abuser yourself

Verbal Abuse Affects You Physically

  • Chronic pain
  • Migraines & frequent headaches
  • Indigestion
  • Gastric issues
  • Stress-related heart conditions

Why Abusers Act Like That

Verbal abuse steals lives. How can someone choose to torment and manipulate another human being?[5]. They are not going to stop. The solution is transparent to someone viewing from the outside of the relationship, but when you are trapped inside, caught up and manipulated by your abuser, it can be difficult to see or even think clearly.

Some abusive relationships are cut and dry- bad from the beginning, but others can go through cycles of good and bad that confuses the victim into thinking each incident is a one-off situation [6].

Also the victim may fear repercussions from leaving the abuser- physical violence, stalking, kidnapping of their children and even homicide[7].

The Cycle of Abuse

Your relationship starts out good, then an ‘incident’ happens. The abuser may feel bad, and even apologize profusely and you both go back to as before.

However, the next incident or series of incidents arise. Afterwards, there’s more apologies, maybe flowers this time. Then all is well until the next incident of abuse.

You may forgive and forget, but by doing so, you are accepting their deplorable behavior and also conditioning yourself tolerate it. This becomes a vicious cycle that escalates. You start wondering if it’s something you did, or tell yourself it must be alcohol or drug-related. Eventually those episodes become more frequent with less happy times sandwiched in between.

Then one day you wake up and find yourself trapped in a nightmare situation, with no self-confidence, questioning your own sanity, and wondering how on earth it all happened. You believe you are truly alone. But you aren’t, not really- that is just what your abuser wants you to think.

The Solutions to Verbal Abuses

You may choose to cut all ties with your abuser. However, for whatever personal reason you have, if you decide to stay, there are ways to help you deal with verbal abuse[8].

Arm yourself with knowledge

Giving a name to what you are facing can lessen the power of your abuser. When you know you are being baited or recognize the senseless blaming for what it is, you are more able to control your own reactions to the situation. Read up online about verbal abuse. Arm yourself with knowledge.

Stop reacting to their baiting

Once you stop reacting to their baiting the way they expect, you take their power (over you) away from them. Tell then to “Stop it.” Name their game and step away from the situation.

Instill boundaries

Set boundaries in your relationship and have consequences if they are crossed. Carry out those consequences.

Tell somebody

If only to maintain your sanity, tell a close friend or family member what is going on and keep an outside perspective on the situation. Whereas you may get sucked into the lulling stages of the abuse cycle, someone outside of that circle may be able to call it out for what it is. Set up a safe word you can text them or say over the phone if you need rescuing from a situation, or for them to call the police.

Seek professional counselling

Sometimes you need professional help. You may be in a long-term relationship or have children- something you can not see yourself easily extracting from. Seek help. Not all counselors are trained to deal with abuse issues, so look for a domestic abuse counselor.

Find community resources to help you

Contact social services or your local domestic violence agency. You can also seek support from others who know exactly what you are facing at Domestic Violence Meetings.

Remove yourself from the situation

You may be able to walk out of the room and away from the craziness, but what if you can’t? Verbal abuse can quickly spiral into physical violence. If you feel physically threatened, leave immediately. Call 911 when you are safe. There are some situations that may require you to get out fast and far away. There are safe places you can go .

Call the authorities

If you are threatened with violence or someone wanting to hurt themselves if you leave them, call the police (911) immediately.

It is High Time to Leave the Abuse

If you make the decision to leave your abuser, the Woman’s Law website has detailed advice on everything you need – from personal effects to legal documents to make planned and emergency escapes.

Plan an exit strategy and keep yourself safe. Do not place yourself in a volatile situation.

National Domestic Violence Hotline: 1-800-799-7233 or 1-800-787-3224 (TTY)

You are not alone.

National Suicide Prevention Lifeline: 1-800-273-8255

Reference

[1] Prevention-violence.com: Prevent Violence at Work
[2] TheHotline.org: Abuse Statistics
[3] Verbalabusejournals.com: Types of Verbal Abuse
[4] Healthyplace.com: Effects of Verbal Abuse on Children, Women & Men
[5] Mentalhealth.net:Why Do People Abuse ) ) Many abusers are known to be charming and powerful figures in public, some even pillars of their communities. But their victims witness their other side in private. What are the reasons that causes their abuses?

Power & Control

They feel the need to be in control, and by bending you to their will, they have power over you. Everything else in their life may be going haywire, but if you are trapped under their spell, they have control over something.

Low personal self-esteem

Abusers often suffer from low self-esteem. Instead of trying to raise their own self-confidence, they choose to bring everyone else down to their level and push them under.

Personality Disorders

Some abusers suffer from psychological disorders, like narcissism or psychosis. They may even suffer from brain damage. They exhibit little or no empathy. In their eyes, you are not a person. You are an object, their possession, to be manipulated and used by them.

They were abused themselves or grew up watching abuse in their household

Some abusers were abused as children or they witnessed an abusive relationship in their youth. If they were not privy to healthy relationships, they may even mistakenly believe that is how the dynamics work in relationships.

The Psychology That Causes Victims to Stay in an Abusive Relation

A verbal abuser sees you as their target((Healthyplace.com: How Do I Stop Verbal Abuse-Part 1

[6] Domesticviolence.org: Cycle of Violence
[7] StopAbuse.Umich.edu: About Domestic Violence: Barriers to Leaving
[8] Healthyplace.com: 5 Ways of Dealing with Verbally Abusive relationships

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Why Do Men Cheat on Their Loved Ones and What They Actually Think

Now, now, before you get all “woman cheat too” and “this is a sexist subject” on me, I must disclose the fact that I agree with you. But statistically and historically, women have been asking the question, “why do men cheat?” since the beginning of the ages, apparently to no avail.

Are men more likely to cheat? Well, sadly, the answer is yes. But perhaps we can try to better understand this occurrence before we crucify the male species for their shortcomings.

Statistically speaking, men do cheat more than women. But not as many men as you may think.

It all comes down to the numbers. This whole topic is a hard pill to swallow, but rest assured, it actually isn’t as bad as you may predict. Now this all breaks down to a matter of relativity, what do you consider cheating? If you break it down on a purely physical and emotional level (leaving out the multitude of complications that arise from the internet) the statistics aren’t as bad as you may think!

According to data derived from the National Opinion Research Center, Journal of Marital and Family Therapy, Rutgers University, and a selection of other credible sources, what we feared remains to be true;[1] men do cheat more. But not by much.

In the data allotted, it has been found that:

An astonishingly low number of men in committed relationships admit to cheating.

Only 21% admit to doing so. Much lower than you thought, huh? Well you must consider that this is a matter of good will. Most cheaters will never admit to doing so, and if they do they’re either not afraid of being caught or have already informed their partners.

Most men would consider cheating if they thought that they would not get caught.

At 76% this rate is alarmingly high, but then again we’re only considering the imagination at work. The classic cliché, “you can look, but don’t touch” is the pinnacle of this point.

Cheating does not always stem from unhealthy relationships.

56% of the men who admitted to cheating also reported being content in their current relationships, and this was not a factor for their decision to cheat.

Monogamy, are we as humans meant to stay with one mate for life?

Sorry to break it to some of you die-hard romantics, but most experts say no. Only 3-5% of the remaining 5,000 mammals living on planet Earth (including humans) spend the entirety of their lives with solely one mate.

From an evolutionary perspective, men are more likely to engage in what is known as extramarital sex, for the purpose of “spreading their seed” and producing as much offspring as is naturally possible. Our closest ancestors the primates practice this form of mating, where the strongest male gets first choice of his supple mates. This plays into the ideal that men tend to experience more emotions of threatened territory or ego, rather than affection and intimacy.

Expert Jane Lancaster, an evolutionary anthropologist from the University of New Mexico believes that the monogamous partnership between men and women is only for the good of the offspring.

“The human species has evolved to make commitments between males and females in regards to raising their offspring, so this is a bond. However that bond can fit into all kinds of marriage patterns – polygyny, single parenthood, monogamy.”

How do you know if your man is cheating?

There are a few tell-tale signs to know if your man is sniffing around where he shouldn’t be. I’ve got to tell you, if you’re having suspicions and feel a need to dig; you’re probably right and need to realize you deserve better. But these are a few sure-fire ways to know.

  • He won’t show you his phone. It’s not even that he doesn’t give you his password. It might just be an indication that he feels the need to lock it around you. And if he seems to get antsy if you hold it a bit too long while scrolling for pictures, then you know something’s up.
  • Sudden change in interest. It seems that out of nowhere he’s distracted, and is creating some distance between you. There’s a possibility someone else may have caught his attention. Go with your gut instinct, it’s usually right.
  • You catch him lying. About where he’s been or who he was with. Unless he’s planning a surprise party for you, he has no reason to be sneaky.
  • He accuses you. This behavior is definitely a red flag if it starts out of nowhere. People only suspect what they themselves would do.
  • He clears his browser history. There are many few good reasons to do this. Maybe he’s just into weird porn? But that just opens a whole other can of worms.
  • He’s glued to his phone. Or the internet in general. How can anything in the virtual world be at all interesting when his QUEEN is sitting just next to him?

There is no good reason to cheat, but everyone has their reasons.

A quick refresh: there’s an unsettling array of reasons why men go out and cheat. And none of them are good reasons. But in the moment, they may feel justifiable to the individual. Perhaps if we could gain a better grasp on this fluke in human behavior, we can cope with it better when it happens to us. So why do men cheat?

1. The Illusion of Variety

As soon as you sign online you’re prompted with ads to “Meet Singles in Your Area” or the newest dating app. Perhaps they’re a social media guru, with hordes of literal followers worshiping their every move. There is an abundance of supposed variety on the internet. Because of this no man feels that he has to settle, and his next “Tinderella” is about to slide in his DM’s.

2. He’s A Puddle of Insecurity

He has something to prove. Mainly to himself. He doesn’t feel attractive. Or perhaps he’s been out of the dating game so long he needs to feel like “he’s still got it.”

3. Boredom

He feels like he needs something more sexually from his partner that they’re just not capable of giving. Or perhaps the relationship has hit a lull and the sex drive just isn’t kicking into gear. This is his way of pulling away in hopes that it will spice things up again, even if it’s only on his end.

4. Deviancy

Some people are just into weird things. However they came to acquire their quirky little fetish, they may feel that it’s just too weird for their partner. Instead of freaking them out, they act out their fantasies on paid company, or someone easy who doesn’t mind turning up the intensity.

5. They’re a F*** Boy

Pardon my language, but it has to be said. This turn of phrase has become alarmingly common in our hook up culture; and is somewhat encouraged. A F*** Boy is someone who does not intend on committing, and relishes in playing on people’s emotions to achieve sexual gratification.

They typically have a rotation of sexual partners, ranked in order of their appeal. These people are toxic. Stay away.

6. Immaturity

They have not yet reached a point where they prioritize honestly and loyalty. There’s a chance they never will.

7. Damaged

Whatever it is that hurt them, be it abuse during upbringing, or a bad relationship experience, they numb the pain with sexual gratification. They will never allow themselves to fully trust another individual, and therefore they cannot fully commit to them.

8. Skewed Concept of Love

They have not yet deciphered the different between being infatuated and being in-love. During the infatuation period everything the person does and says is intoxicating, exciting, and romantic. After a while the chemicals and hormones start to die down, and what you’re left with is raw intimacy. Many can’t hack it when it gets real, so they look for the idealistic romance elsewhere.

9. Addiction

They actually suffer from addiction. Perhaps they cheat when they are under the influence of their poison of choice, and quite literally cannot control their actions. Or maybe they do have their addiction under control, but use sex as a form of release. Sex itself can be an addiction.

10. He’s Leaving You

Maybe he’s not ready to leave yet, but he’s testing the waters; testing to see what’s out there. Some men have a real issue with being alone, so they like to have something on the back-burner to make the transition a bit more smooth.

11. Revenge

He’s mad at you for something, whatever it may be. And now you’re going to pay. He’s rectifying the situation by throwing away his relationship. Hey, whatever works.

Should you stay, or should you go?

Girl, do I even have to tell you? Dump him! I know, he’s damaged. I know, you want to fix him. I know, no one understands how he acts when it’s just you two alone. I’ve heard it all. I’ve said it all. But if you absolutely insist on going through the motions and giving this scrub another chance, here are a few suggestions:

  • Therapy. If you are absolutely, positively intent on saving this relationship, then this is your best bet. In this environment, you can have an expert mediate and interpret what you expose during your sessions and how it effects your relationship. If both participants are willing to work for it, the relationship can be saved.
  • Take a Break. Obviously he doesn’t appreciate what he has, so show him what he’s losing! Take a break to explore yourself, heal, discover your self-worth, and take a look around if you know what I mean. Once he realizes he can’t live without you he’ll come crawling right back. But the question is, will you want him?
  • Hall Pass. It’s only fair right? For the majority, this method probably won’t save your relationship. But for some it’s just the ticket! You deserve a free pass to even the scale.

Featured photo credit: Stocksnap via stocksnap.io

Reference

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The Benefits of Kettlebell Workouts You Might Not Know (+8 Exercises You Should Try!)

Ever get tired of doing endless cardio? Don’t want to build too much muscle lifting heavy weights? Believe it or not, there’s a perfect happy medium and it’s called the kettlebell. Research is starting to find that a combination of weight training and high intensity cardio puts our bodies in fat melting mode while also adding healthy muscle tone which can be accomplished using kettlebell exercises.

How Kettlebells Are Different from Dumbbells

The kettlebell first originated in 18th century Russia and is a ball of cast iron with “horns” that shape into a handle. The handle is what is used the most, but the horns are useful when different holds are needed, like during squats for example. So what’s special about a kettlebell compared to dumbbells and other weight training tools? A kettlebell’s weight is not distributed evenly like it is with dumbbells. This creates the need to counterbalance and stabilize your body during kettlebell exercises, which are amazing for core strength, balance, and coordination.

What’s even more interesting is that a 2013 study[1] done by the University of Wisconsin – La Crosse over a period of eight weeks showed that athletes (with experience in strength training) not only had their strength improve, but core strength jumped by 70%. Also, aerobic ability increased 13.8% and balance improved by leaps and bounds. This is not only valuable for the everyday Average Joe, but also for people who may lack balance and strength, like older adults and the physically challenged.

Benefits of Kettlebell Exercises

There are tons of awesome benefits that come from doing kettlebell exercises. Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also melting fat and sculpting healthy and lean muscles. Because a kettle bell has an off-set center of gravity, usually about 6 to 8 inches away from your grip on the handle, it is harder to control. So, any kettlebell exercises are going to require strict and controlled form and body mechanics.

Here are a few other benefits of including kettlebell exercises into your fitness routine:

  • Combines Strength and Cardio – Perform ballistic exercises that combine strength, cardio, and flexibility training.
  • Improves Functional Strength – Targets multiple muscle groups that help with everyday tasks and daily life.
  • Compact and Portable – Only need one or two to train you entire body and are easy to store away.
  • Fun and Versatile Workouts – Kettlebell exercises offer a wide range of movements that target every muscle group for a total body workout.

Time to Experience How It’s Like to Exercise with a Kettlebell

Are you ready to give it a go? You won’t be disappointed! First a kettlebell and then get to work. Below are some of the biggest and most important moves in kettlebell training that will target your entire body. Let’s go!

1. Russian Kettlebell Swing

via Real Simple

Targets: Shoulders, back, hips, glutes, legs, core, arms, shoulders

The Move: Stand up tall with your feet a little wider than hip width apart. Pick up the kettlebell by the handle with both hands, palms facing your body. Now, keeping your knees slightly bent, drive your hips backwards, dropping the kettlebell between your legs. With an explosive motion, drive your hips forwards swinging the kettlebell in front of your body while also keeping your glutes and core tight. Keep this swinging motion going for a total of 12 to 15 reps, and remember to use your hips, not your arms to swing the bell.[2]

2. Kettlebell Goblet Squat

via MyFitnessPal

Targets: Legs, glutes, back, core

The Move: Hold the sides of the kettlebell handle (the horns) in both hands directly in front of your chest. With your feet hip width apart, bend into a squat keeping your knees behind your toes and weight on your heels. Once your legs are parallel to the ground, drive upwards with your heels into a standing position. Repeat for a total of 12-15 reps![3]

3. Kettlebell Lunge Press

via Greatist

Targets: Shoulders, back, arms, abs, glutes, legs, core

The Move: Stand up straight with the handle of the kettlebell held by both hands in front of your body. Step forward into a lunge with your left leg while simultaneously raising the kettlebell with the right arm towards the ceiling. Feel the burn everywhere! Return your legs to standing while lowering the kettlebell back to your chest. Aim for 12-15 reps per leg…ouch!9[4]

4. Kettlebell Sumo Upright Row

Targets: Back, legs, shoulders, arms, core

The Move: Start with your feet a little wider than hip width apart and the kettlebell on the ground between your feet. Lower down into a squat to pick the kettlebell up by the handle with both hands (knuckles towards the floor). Push up through your heels to standing while raising the kettlebell up to your chin using your arms and shoulders. Lower back down to start and repeat for 12-15 reps.[5]

5. Kettlebell Russian Twist

via Trimmed & Toned

Targets: Abs, obliques

The Move: Sit on the floor with your feet in front of you. Hold the kettlebell to your chest, and raise your feet off the floor (and keep them in the air!) Start by twisting from side to side, and if your ambitious, tapping the kettlebell on the floor on each side of your hips. Your abs will be on fire after about five of these! Keep going for a target of 15-20 reps.[6]

6. Single-Arm Kettlebell Press

via Bodybuilding.com

Targets: Chest, arms, core

The Move: Lie flat on the ground with your knees bent (best for back support). Grab the kettlebell by the handle in one hand with your palm facing your body. Slowly push the kettlebell towards the ceiling while rotating that hand to face towards your feet. Return to starting position and aim for 12-15 reps per arm.[7]

7. Single-Arm Kettlebell Split Jerk

via Bodybuilding.com

Targets: Shoulders, chest, back, legs, core

The Move: Start this advanced move by cleaning the kettlebell to your shoulder ending with your palms facing the front.[8] Then, bend your knees slightly and explode the kettlebell upwards over your head into a split jerk position.[9] Balance your arm and body before any further movement! Return to standing position while the kettlebell stays over your head. Carefully, without hitting yourself in the head (yeah, it happens) lower the kettlebell towards starting position. Repeat and aim for 4-6 reps per side.

8. Single-Arm Kettlebell Snatch

via Greatist

Targets: Shoulders, chest, back, core

The Move: Start with your kettlebell on the floor between your feet, which should be hip width apart. Grasp the handle, and explode up off of your toes pulling on the kettlebell until it is level with your chest (elbow should be tucked in). At this point, push the bell up over your head to complete this move. Steady yourself before lowering back down to starting position. Repeat for 4-6 reps.[10]

Don’t Forget to Warm up and Stretch Before Trying the Kettlebell Exercises!

Make sure you are warming up and stretching before using some of these explosive and bigger moves, as you don’t want to injure yourself. Always watch a video to help with proper body mechanics and to perfect each move in order to get the best out of these kettlebell exercises. And of course, enjoy the crap out of this fun and versatile workout method!

Reference

The post The Benefits of Kettlebell Workouts You Might Not Know (+8 Exercises You Should Try!) appeared first on Lifehack.



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