Category: wellness

How to Become More Reliable

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reliableAnything that is reliable can save you a lot of resources and bail you out in times of crisis. Just like you would call a reliable tow truck service when stuck by the roadside, you would equally expect to have some reliable friends who can bail you out in times of crisis. Everyone can assert to have both reliable and unreliable category of people in their circle. Reliable people are the ones who come through in times of crisis. Unreliable people turn you down at the very time you need them most.

Here are some sure ways you can make yourself more reliable

Be true to your word

You should never make a promise that you do not intent to keep. There is no quicker way to lose trust than not being loyal to your word. Once trust is gone, it take a very long time to come back. When you tell someone you will do something, you are giving a personal guarantee and a broken promise never goes unnoticed.

Under promise, over deliver

You should not just tell people what they want to hear, with the aim of impressing them. Instead of making promises that you cannot deliver, make commitments that are attainable. You should set the bar at a reasonable level and aim to deliver more than expected. Remember that things don’t always go smoothly as expected.

Start what you will finish

There is no need to take a huge chunk of task to impress others, but deep down you are struggling to finish what you just started. If you have to commit to something, ensure that you only make commitments to what you can deliver, as that way, you will be avoiding disappointments. The best way to finish something strong is to start it strong.


There is need for you to establish a proactive communication. If by any reason you find that you will not be able to deliver on something, ensure you communicate the same early and avoid instances of surprises. You should bite the bullet and never wait until last minute to tell people disappointing news.

Respect Time

In many cases, people are not good respecters of time. If you tell someone you will meet them at a certain time, ensure you are true to your words and that you respect time. It can be very disappointing to keep someone waiting, as this shows you do not value their time.

How to Stay Focused on Your Goals

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SMART-goalsHave you thought about what you want to be doing in the next 5 years, 10 years or 30 years from now? Goal setting is a powerful process for thinking about yourself, your future and all that you want to achieve. The goal setting process helps you to choose where your life will go next. You may set a goal to start a fitness regime, to start a business such as or starting an academic goal. By knowing exactly what you want to achieve, you will be better placed to understand better where to put a lot of concentration on your efforts.

To stay focused on your goals, here are key things you need to adhere to;

Set goals that motivate you

While setting goals for yourself, it is very important that you set goals that motivate you. You need to set goals that are important to you, goals that have a value in achieving them. If you have a little motivation in the end result of your goals, then they will be irrelevant for you. Motivation is a key factor in achieving your goals. You need to set goals that relate highly to your priorities in life. To achieve your goals, you need to have a high level of commitment. To maximize the likelihood of the success of your goals, you need to have a sense of urgency.

Set smart goals

You might have heard the term smart goals, but the question but the question is, do you always apply this rule? The fact remains that for your goals to be powerful and smart, they must be achievable. Your goals must be specific. They must be clear and well defined. Goals that are vague or generalized are not helpful as they miss out on providing sufficient direction. You need goals to show you the way. Makes these goals easy and specific, to make your path straight.

Set goals in writing

motivationThe physical act of writing your goals makes the whole process tangible and real. You need no excuse at all for forgetting about writing your goals down. Use the right words such as ‘will’ instead of ‘like to’. Frame your goals statement in a positive way. If you have to use a do list, ensure that the to-do list template is one that you have prepared for yourself. If you have to use an action program, ensure that your goals are on top of the project catalog.

Make an action plan

Making an action plan is one of the most missed steps when it comes to the process of setting goals. When you write down the individual goals, you also need to cross each one of them once it has been completed. Once a goal has been met, cross it as this helps you to make the right progress towards your ultimate goal. You also need to trust your goals and stick with them. You need to understand that goal setting is much more than simply saying you want something to happen. Unless you have clearly defined what you want and you have all these issues in mind, then your odds of success will be greatly reduced.



Things to do to boost your Self Confidence

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self confidenceSelf-esteem is your opinion of yourself and your abilities. It can either be low, high or somewhere in between. Confidence gives you the power to conquer the world. Low self-esteem is like driving through life with your handbrake on. In such a case, assuming your life is a car, it may break down necessitating the need to call tow truck service. Fast forward, nobody is born with limitless self-confidence, he or she grow it over time. If you see someone with incredible self-confidence, it is because they have grown it over time.

Your level of confidence can be manifested in many ways. It can be through your behavior, how you speak, and your body language, what you say and so on. Two key things contribute to self-confidence, these are; self-efficacy and self-esteem. We usually gain a sense of self-efficacy when we see ourselves and other people similar to ourselves master skills and achieve goals that matter most to their areas of expertise. If we learn to work hard in specific areas and succeed, we develop confidence.

Building Self-Confidence

There is no quick fix to building self-confidence. However, becoming more confident is very easy, as long as you have the focus and determination to do things the right way. The good news is that the things you will do to build your self-confidence will most likely contribute to your success. Confidence comes from real and substantial achievements.

Prepare your journey

The first step to building your self-confidence involves getting yourself ready for the tough journey of building confidence. You need to evaluate where you are and the journey you have to take. Look at what you have already achieved and what’s ahead you need to achieve. Think about your life so far and list the top things you have already achieved.

Focus on your strength

StrengthYou can use techniques such as SWOT analysis to evaluate your strengths. Look at your achievements chat and reflect on your most recent life. Think about what’s important for you and where you want to go. Setting and achieving goals is a crucial part of this journey, and real confidence comes from goals achieved. Break down your goals into small chunks to ensure that they can easily be achievable. You also need to change your body language and image. These are issues to deal with your posture, eye contact, smiling, the way you dress among others. A simple act of pulling your shoulders back may give others the impression that you are self-confident.

Manage your mind

You need to manage your mind by learning to pick up defeat and negative self-talk. These are habits that can destroy your confidence. Commit yourself to success and promise yourself of the things you want to achieve. You need to build the knowledge you need to succeed. Focus on the basics by setting small goals and making them.  Accelerate yourself towards success by finding a mentor who can help you cut time to spend learning the obvious. Avoid comparing yourself to others as this can have a negative impact on you.







Benefits of Massage Therapy

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massageMassage can be a potent tool that could help you take charge of your health and well-being. It is no longer available through luxurious spas and upscale health clubs, but can now be found in many places be it businesses, hospitals, clinics and even airports. Massage involves profoundly pressing, rubbing, twisting and manipulating the skin, tendons, muscles, and ligaments with the aim of making the recipient feel better and relieved.

There are different types of massage, be it Swedish, deep tissue, sports massage among others, all with the aim of offering different results. Massage is considered part of complementary and alternative medicine that is increasingly provided along with other standard treatments for a broad range of medical conditions and situations.


Here are the top benefits of massage;


Relieves Chronic Pain

People who have chronic pain often turn to massage as it helps them naturally improve their quality of life. Massage is well known to improve one’s serotonin levels causing the body to reduce pain in a natural way. Stats show that about 35 percent of people who receive massages record an experienced reduction in pain that is associated with soreness, stiffness, injuries and chronic health conditions.


Heals Back Pain

Research from the Canadian Medical Association Journal shows how massage can be used to achieve different solutions for lower back pain. This research found out that massage can be very useful in reducing back pain as well as improving one’s posture that is determined by the alignment of backbone.


Reduces Fatigue

fatiqueMassage therapy is an excellent solution to lowering stress levels, improving fatigue and eliminating depression. Studies have also shown that active and chronic pain triggers depression due to muscle tension. To relieve this tension, you need a deep tissue massage.


Relieves Arthritis Pain

Massage involves the application of light pressure to the joints and the tiny pressure receptors found under your skin. The use of pressure to these receptors can help ease arthritis pain. Massage can also assist in increasing the flow of blood to your joints and boost its circulation throughout the body. This can help in improving flexibility and mobility.


Improving Posture

Sitting in front of your computer all day or just standing on your feet for long hours subjects your body to much tension across the neck and back. Increased tension could result in poor posture. During such times, massage can help the body in reinforcing its health and natural movements. With a massage, muscles can relax and loosen as it allows the body to position itself in a natural pain-free posture.