Stress, What is it and Management

The fast pace of life is taking toll on every city dweller, right from students to home makers and workers to managers, every body is hit by the bug of the stress. Modern technological development and communication aids are adding to the stress because of their high speed. Traveling, exams, admissions etc. at times are too stressful for students as well as parents living hectic lifestyle. Stressed individuals are paying heavy toll in terms of health and well being as they are more prone to stress induced diseases such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. Most people get trapped into the vicious circle of stress induced diseases and find it difficult to tackle it at later stage. Hence it is very important for us to learn to manage the stress.

So what is stress?

Stress is an individual's perception and assessment of the environment. It depends on how one perceives the situation. The positive perception is called eustress while negative perception will lead to distress. The amount of stress at which each individual functions most effectively is unique to each individual and it is known as optimum stress level (OSL).

Any response, mental or physical, which adversely affects performance, is called negative stress response.

That which creates stress is called stressor. There are different types of lifestyle stressors:

Performance Stressors: These are situations where one is stressed to perform, viz. Driving a car, public speaking, performance appraisal, big events in one's life viz. Exams, marriage etc.

Threat Stressors: These are situations perceived as dangerous, viz.: Riots, War, High risk sport, accidents etc.

Boredom Stressors: These are situations which are perceived and assessed as lacking in physical or mental stimulation, Viz. Household chores, Routine factory work etc.

Frustration Stressors: These are situations which are perceived and assessed as being undesirable but beyond one's power to control, Viz. Govt. Taxation.

Bereavement Stressors: Loss of relationship, Death of loved one, losing a Job, possession or Reputation, dignity etc.

Physical Stressors: Actual physical damage viz. breaking limbs, suffering from disease or infection, working in conditions where extreme temperature and pollution exists which can not be avoided.

Effect of Positive Stress:

As we have seen, positive stress adds anticipation and excitement to life, and we all thrive under a certain amount of stress. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling "tied up in knots." What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us. If you are experiencing stress symptoms, you have gone beyond your optimal stress level; you need to reduce the stress in your life and improve your ability to manage it.

So, how do we manage stress?

As there are many sources of stress, there are many possibilities for its management. However, all require work towards change. As stress is an individual's perception and assessment of the environment, one needs to look into the possibility of changing one's perception and the reaction to it. In fact, the ideal change will be to convert our reaction to response. So what is the difference between reaction and response? Reaction is habitual, uncontrolled, and impulsive while response is well thought, contemplated act with awareness. A responsible person responds and never reacts. Responsibility is one's ability to respond.

How do we proceed?

1. Awareness of Stressors: Become aware of your stressors. Watch your physical and emotional reactions to stressors. Do you become nervous or physically upset? Notice the situations and events that create high levels of stress. Understand how your body responds to the stress.

2. Breath awareness: Bring your attention to your breath. Breath awareness will make you more aware to notice various aspects of stress, situation and its effects on your body-brain system. Breath awareness will bring the understanding of the dominant nostril. At any given time, we have one dominant nostril and one blocked nostril. The dominance and the blockage can be of varied degrees.

3. Change the dominant nostril: This is one of the oldest secret of "Shiv Swarodaya" or Swar Yoga. As you become aware of stress and the dominant nostril, simplest thing to do now is to block the dominant nostril by pressing thumb on that nostril and breathe through the other nostril for twenty one times. Normally this is sufficient to change the nostril and stop the setting in of the stress. This simple method works in a miraculous manner to manage stress!

4. Practice "Nirmal Kriya": Nirmal Kriya is one of the most powerful methods to eliminate stress instantly. It takes only half a minute to practice it. Here is how you go about it...

Start with a couple of deep breaths. Now start with four short breaths and end with a long breath. During the long breath exhalation, create friction in the throat region. (This is known as Ujjayi Pranayam). This makes the train of five connected breaths. Repeat such train five times and you have completed 25 connected breaths Nirmal Kriya. You can do it standing, sitting or sleeping positions. You can repeat it every hour or anytime you feel you are drifting into the stressful situation.

5. Change your Attitudes: Become more positive towards stress management. Look at every situation in a positive manner, including the stressful situations. In fact we learn our best lessons of life from the worst situations!

6. Set your Goals right: Practice SMART Goal setting. Let each of your goal be Specific, Measurable, Achievable, Realistic and Time bound. Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share.

7. Manage your Time: Practice Time management techniques and manage your life accordingly. Prepare the list of things to do every day morning. Set your priorities right. Follow your own system to the extent possible and also be flexible to change your system to suit your new environment.

8. Improve your EQ: Emotional quotient is based on Emotional Intelligence. Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of emotional danger. Are you viewing your stressors in exaggerated terms? Are you over-reacting and viewing things as absolutely critical and urgent? Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. Put the situation in perspective.

9. Take care of your body: Exercise for cardiovascular fitness three to four times a week Moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging. Practice Yoga regularly. Eat well-balanced, nutritious meals. Maintain your ideal weight. Avoid nicotine, excessive caffeine, and other stimulants. Get enough sleep. Be as consistent with your sleep schedule as possible.

10. Take it easy: Mix leisure with work. Take breaks and get away whenever you can.

Develop some mutually supportive friendships and relationships. Frustrations, failures, and sorrows are part of our life, for learning lessons. Always be kind and gentle with yourself -- be a friend to yourself.

For more information please visit premnirmal.com/stress_management.htm premnirmal.com/stress_management.htm

Mr. Prem Nirmal teaches ?Stress Management? at various B-Schools and also conducts Stress Management programs regularly at TAO, 209, Krishna, Laxmi Ind. Complex, Vartak Nagar, Pokhran Road-1, Thane (W).Mumbai. India. For more information, log on to premnirmal.com premnirmal.com Or e-mail to

Fitness Trends for Men and Women

There are dozens of fitness trends that have become popular among consumers in the past decade. While the exercise regimes listed below are a good fit for a certain type of person, not everyone will respond to all of them. The trick is to find an exercise plan that works for you, keeps you motivated, and helps you stay healthy. Here are a few of the fitness trends that have become widely available in the United States.

Yoga

Yoga is a relaxing and calming exercise program that relies on the weight of the person's body to work out the individual muscles. There are several different types of yoga that people can choose from. Bikram yoga is practiced in a room that is 105 degrees Fahrenheit, and classes typically last for an hour and a half.

Pilates

Pilates is a type of exercise inspired by yoga and ballet. It involves the use of weight resistance and slow controlled movements to tone and slim down the body. Many women prefer pilates because they feel that weight training at the gym can make their muscles too bulky. Pilates can be used to lose weight and strengthen all muscles in the body.

Kickboxing

Kickboxing is a great form of cardio that can help men and women meet their weight loss goals. Kickboxing is a type of martial arts that incorporates punching and kicking movements for a total body workout. People can also become professional kickboxers, competing in national and international events.

Boot Camps

Fitness boot camps are offered in any major city. Classes usually start early in the morning, so men and women can get their workouts completed before they go to work or school. Each workout consists of intense cardio and muscle training exercises that are designed to get the body in shape quickly. Boot camps generally run for about four weeks, with applicants expected to attend classes five days per week.

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Ashtanga Yoga

It is a dynamic yoga system that elegantly synchronizes breath with movement, and provides increased flexibility, strength, endurance, balance, breathing control and relaxation.

Vinyasa

Each position (asana) is associated with breathing synchronized movements called vinyasa, which links breathing and movement, so the posts succession in a flow from start to finish. It is predetermined, where in a position you have to breathe in and out. Just as there is an established way to get in and out of each post. Finally out posts in a very specific order. Traditionally performed a full vinyasa between each asana and half vinyasa between right and left side. This serves as a juxtaposition to the previous asana, increases circulation and facilitates stiffness before moving into the next position. By performing vinyasa built and maintained warm in the body and it also causes excessive perspiration, which according to the yoga tradition is necessary atrense body.

Three techniques

Ashtanga vinyasa yoga is working both on physical and mental level. Three key techniques is the special ujjayi breathing - also known hvisle?ndedr?ttet - and three body lock (mula bandha (root lock), Uddiyana bandha (mavel?s) and Jalandhara bandha (chin lock)) and the visual focal points, called dristi, for example. may be the nose or thumb. When these three come together in a higher entity called tristana, you can experience yoga as meditation in motion. With stomach-lock (Uddiyana-bandha) and root lock (mula bandha-) activated, one creates a boost from the abdomen and stomach, giving a lightness throughout the body.

Three series and two hundred posts

The Ashtanga method, there are over two hundred classical yoga asanas. These are grouped in a certain order, called series. There are three groups of series in the Ashtanga Yoga system and the first (primary), intermediate (intermediate) and Advanced A, B, C and D (advanced). As their names suggest increased severity from one to the next series, and the posts are working deeper and deeper.

The first series is also called Yoga Chikitsa, which means yoga therapy. Its purpose is namely therapeutically to correct, strengthen and cleanse the body.

The Intermediate Series (Nadi Shodhana) strengthens and cleans then the nervous system. It is more intense than the first series.

The third or advanced series (Sthira Bhaga) is even more intense and develops a high strength, flexibility, body control and endurance.

Most spend a few years to establish a stable practice of the first series before they're ready to go (of course depending on the starting point). But there is also no hurry, yoga can be grown throughout life - and it is very important for further development, the foundations are in order.

Asana practice (physical postures) begins with solhilsner (an A and a B-version), then exercise, a number of standing postures and then continue with either the first series of posts (primary series), another series of posts (second series ) or third, fourth, fifth or sixth series. You make traditionally seen nothing from the following series before mastering the previous series. Mon finish his practice with a range of final positions, which helps cool the body down after it is warm throughout the practice.

Structure

Each series includes heating (greatings to the sun), standing positions, forward bends bagoverb?jninger, body twists and exercises training balance and strength. All series ends with chilling, final positions, followed by relaxation. Each position has its own therapeutic effect. But only when done in conjunction with the entire series, you get the full effect.

Proper execution and order is key

By performing the posts in the correct order, using breathing and vinyasa system, body locks and focusing points, the student will soon prosper.

With regular practice, the almost endless depth in Ashtana vinyasa yoga system is obvious. Development and maintenance of physical well being, equanimity and spiritual development, the benefits gained through this ancient discipline, which is still taught in its original form in South India of the over 80-year-old Sri. K. Pattabhi Jois.

Because of the very dynamic flow in this form of yoga is Ashtanga yoga gained a reputation of being less "real" yoga than other forms of yoga. Objectively, there is no difference in how "real" traditional yoga types are.

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Best Hollywood Diets

Celebrities have always been idolized not just because of their performances but primarily because of their looks and their very well maintained bodies. Common people just dream of having a figure like these celebrities. It is actually a miracle how the celebrities shed off impressive amounts of pounds and get in shape in the quickest possible time. The answer to these questions lay in the diets that these celebrities follow. It is also important to note that there are some factors that motivate these celebrities to keep in shape. These are:

1. Incentive: the celebrities have nearly a 7-figure payout. This payout is for their looks and their glamour. Thus it acts as a strong incentive point to motivate them to keep their bodies toned and maintained. So to lose weight one must have a strong personal incentive.

2. Support: celebrities can have the best in the world and this applies to the weight loss support from nutrition experts, dieticians and trainers. As they have access to all the luxuries in the world, they can afford to hire the best of trainers who would chalk out diet plans and exercises as per individual needs.

Here are the tips that most Hollywood celebrities follow in order to look like the way they do:

A. No eating: it seems that many celebrities suffer from eating disorders. Many of them think that if they will eat, they would become fat and lose their job to others.

B. Workout as per the need: the celebrities tend to exercise as per the need. They adjust themselves to their character and workout as the need arises.

C. Surgery: if at all the diet plans cannot be followed, the celebrities always have the option of going under the knife, meaning going for a surgery. Surgery is always there as a backup plan when the weight does not goes off naturally.

D. Cross training: even if a celebrity is motivated enough to exercise, he goes in for a variety of workout plans rather than sticking to one. This eases the monotony and brings a fresh approach to exercising.

E. Only natural food: the diet plans of mostly all celebrities consist of natural foods and white flour foods are out of the equation. Processed white sugar and white food such as breads, cakes and candies are a big no-no.

F. Muscle building: most male celebrities are more concerned with muscle building than weight watching. The muscle to fat balance is what is important.

G. Yoga: many celebrities have realized the benefits of some of the Indian form of exercising such as yoga. Yoga not only rejuvenates the body, but also the mind and soul. Celebrities are fast realizing the importance of yoga and have hired personal yoga teachers to train them.

It is true that these well-toned celebrities are more motivated than others, but it is actually a part and parcel of their profession. Nobody would like to watch an ugly unfit person on the screen. So, it is natural for them to be extra-caring and careful for their bodies. Another fact is that they do have more time and money than the rest of the world. They can get the best of personal trainers and health experts to guide them through their weight losing regime.

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Training With Stability Balls

Stability balls are also known as gym balls, Exercise balls, Fit balls, Balance balls, Flex balls, Stretch balls, Yoga balls, Pilate's balls, Ballast balls or Swiss balls. They are a product that has been around in the fitness industry for many years. History tells us that the balls were originally used for Physical Therapy and rehabilitation purposes and from here they were seen as a piece of apparatus that could assist people with Strength Training, Flexibility and Core work.

Stability Balls: Versatile

The Stability ball is very versatile and also highly portable so it can be used in the gym, for training in the park or taken to someone's home. It doubles as a bench, where the client can either sit upright doing their weights or body weight exercises, or lying down doing back chest or arms work. In comparison to buying a bench which is far heavier to transport or lift the ball is less than a quarter of the cost.

A bench allows you to isolate or support the body weight where as the ball focuses on the balance and Stability challenge more. It isolates a part of the muscle group and focuses on strengthening the muscles around the contact point, whereas with a flat back there is no possibility to work on a section of the back or arch the back in any way.

When using a bench for abdominal work again there are limitations when it comes to lever length and positioning of the body, but when you use the stability ball your options include the wall, side lying position, lower abdominal work or crunches.

Improve Your Posture With Stability Balls

The stability ball is also widely recognized as a tool to promote good posture and can be seen in many work places as a substitute for chairs. The ball helps alleviate slouching that is most common in chairs and makes the person sit more upright. For people with lower back problems it also allows shifting of weight to distribute less pressure on the spine.

In the fitness industry, professionals continually came up with more uses of the ball and two of these areas are power work and sports conditioning.

Due to heavy weights being used in the exercises, some stability balls were exploding under the excess load and this led to some injuries. So the stability ball companies developed new balls that had a minimum standard of breaking under load. Most balls and insurance companies require a loading figure or Anti- burst rating of around 350kgs.

So when buying a ball, check that you buy the right size for your use and also the right strength rating. Prices will vary.

BOSU Balance Trainer

BOSU have a new Stability ball on the market called the BOSU Ballast Ball.

The ball has weight inside (shot or sand based) which is used as Ballast or counter weight. You can lift it, shift it, or shake it, depending on how you move the ball and how fast. It was again originally developed for rehabilitation and is a great tool for shoulder work, and core stability. Its next major use is as a normal stability ball that allows you to do all the exercises you would on them, but with the versatility of the added weight you can combine single strength and movement exercises such as a squat and jump press into a sports specific move.

The added advantage of this ball is that it will not move or roll away from you. This also eliminates the need to anchor your feet on or against a wall in a lot of stability training exercises.

For variety of training and true core work the Stability Ball or Ballast Ball is a must to have as a training tool. Find stability balls, ballast balls, and much more at qpec.com.au qpec.com.au. QPEC is a leading name in the field of fitness products, BOSU balance trainers, punch boxing equipment, resistance tubing, stability balls, medicine balls, sports conditioning, and fitness courses.

Fitness Activities - Crucial Items to Consider

Fitness

Most of us know the benefits of fitness, but choose not to participate. We eat to much fast food and do little exercise. Unfortunately, our well being is dependent on fitness and good diet. Benefits include slowing the aging process, better blood flow and hearth strengthening.

Regular exercise decrease changes of overweight children and adults. Children spend too much time indoors with video games, TV, computers, and cell phones. Check online articles for help in setting exercise routines for you and your children.

Fitness should be a daily activity. All you have do is get started after you make the decision. This should not be wishful thinking. It should be a life changing event.

Strength Training Basics

Strength training strengthens the skeletal muscles. It is anaerobic by design. Strength training can be used for rehabilitation or fitness in personal of sports regiments.

Exercise that has it can be utilized for both rehabilitation and fitness purposes as well as in sports specific training.

Strength training involve three principles: Overload, Progression and Specificity.

Overload - Muscles must be utilized past their accustomed use.

Progression - Increase resistance to achieve overload.

Specificity - principle integrates specified muscle group used and repetitive motions.

Gains in strength initially are obtained trough nervous system adaptations. More effective used of the neural paths are achieved. This allows for increases in load-baring capacity.

Body Building

Body building is the activity of the body becoming stronger by adding muscular shape in its efforts to fight gravitational forces. Body building can be recreational exercise or that found in competitive body builders. Any kind of activity that maintain or strengthen your body can be considered body building.

Weight training is a exercise which subjects the body to various amounts of resistance. This comes from free weights of weight lifting equipment. When you weight train the body adapts to increasing body mass and load. As the body's physiology adjusts, more strength and a better fitness is achieved.

Weight Lifting - Weight Loss

Weight lifting increases metabolic activity. This generates additional fat burning which results in fat burning. Weight lofting may not be advisable for those over weight by more that 25 pound. The better approach is to start with anaerobic activity to lose that weight.

Adults 25- 50 pounds overweight ought to combine a regiment of 30-45 minutes of aerobic activity six days each week. This program should be broken into alternate aerobic activity done every other day.

After those pounds have disappeared, a new program can be initiated. Combine four days a week of aerobic exercise with two days of weight lifting. This is combination should be reviewed with training professional and your doctor, before being instituted.

Strength Training

Strength training is not just adding muscle bulk. It is used to make better athletes. Strength training benefits include: flexibility, agility and stamina. These results are obtain from a full body workout. Such a workout can allow you to turn your body into an envious machine.

Strength training is not just for professional athletes and weight lifters. Think about other athletes that don't depend on large muscle mass, i.e. gymnasts and volleyball players.

These athlete depend on flexibility and agility, not extreme muscles.

Bart Ritchey writes on a variety of personal, business and marketing related issues. You can learn more by visiting my blog, Home Fitness, fitnessactivities-bart.blogspot.com fitnessactivities-bart.blogspot.com/