CARDIAC HEALTH - CORONARY ARTERY DISEASE - ATHEROCLEROTIC HEART DISEASE

CORONARY ARTERY DISEASE - Atherosclerotic Heart Disease

Medical | Research | Session

Youtube Video Link : https://youtu.be/9ExXVdyLn7M

This topic is very IMPORTANT for all of us to read and understand.
80-90 percentage of people are either not aware of or are not bothered about it.

 I am talking about CORONARY ARTERY DISEASE i.e ATHEROSCLEROTIC HEART DISEASE.

How do one get it and what are the CAUSES, SIGNALS & CURE  of it. 

PLQUE NARROWS DOWN THE ARTERIES -leads to> ABNORMAL BLOOD FLOW -leads to> LACK OF OXYGEN TO HEART

CORONARY ARTERY DISEASES:

(That’s is invisible but our Body send us the SIGNALS.)

Reasons of FAT, CHOLESTEROL, CALCIUM Deposits in our ARTERIES

Any Food that contributes to BLOOD CHOLESTEROL.
May result into a Coronary Artery Disease.

1. Trans Fat - MAN MADE FAT |  

Fried food | Processed food – bread, maida, cake, chips, cookies, pizza, pasta | fast foods | food cooked in HYDROGENATED OIL 

2. SATURATED FAT –
Fatty meats, cakes, cookies etc. | coconut and palm oil

3. DIETARY CHOLESTEROL –
Animal food – egg, chicken, cheese etc.

Packaged Food are loaded with Sodium, Saturated Fat, Trans fat.

We must start reading labels on packaged food and start education the nutritional value of the food we are eating.

OVER TRAINING - Excessive Running | Prolonged Exercise

May Thicken Heart Tissues - which can cause Fibrosis / Scarring

Results in OXIDATIVE STRESS.

BuildingFREE RADICALS.

These Free Radicals binds with the Cholesterol to build Plaque in the Arteries leading to Cardiac Arrest.

Seek an expert advise for the CUSTOMIZED correct guidance.

SIGNS OF CARDIAC ARREST |
a WEAK HEART

1. Heart PALTIPITATION :
Weakness
Dizziness
Discomfort in chest.

Heart Palpitations SYMPTOMS : 
Irregular Heart Beats
Missing Heart Beats
Rapid Heart Rhythm.

Above symptoms indicates your heart is not pumping blood properly
( this can be due to : low blood sugar | dehydration | low potassium )

2. Consistent BREATHING ISSUES AT NIGHT OR DURING WORKOUTS :

Similar to point 7.

Most of the time issues related with the breathing pattern is directly connected with Heart Health.
That means Heart is not able pump blood well - resulting into lack of oxygen flow in the system.

3. CONTINUOUS CAUGHING @ NIGHT OR DURING WORKOUT : and Pink Colour of the mucos
Usually the colour of the mucos in ordinary chest congestion is white in colour.
If the colour turns pink or red, its the signal of alert.

Since the Heart is weak, it will send the fluid back to the Lungs

4. DIZZINESS / FATIGUE :
When you feel dizzy  first thing in the morning.
Reason : Lack of blood.  - Heart takes away blood from other body parts preferably limbs leading to tiredness.

5. CONFUSIONS – MENTAL STRESS :
Disorientation and Memory Loss.
If you consistently feel lost of mind, disoriented or confused.
Do hesitate in making decisions.
There is a constant Mental Stress.
You tend to feel tired all the time and there is loss of memory at regular interval.

These patterns are directly connected with Heart Issues.

Heart failure can cause electrolyte imbalance in our body. -> Your body starts retaining sodium - > puts a strain on your brain -> leading to confusions.

6. SWELLING OF LOWER BODY : 
If the mentioned symptoms exists for longer time and do not heal.
e.g. you noticed it and it didnt go even after few hours.

SYMPTOMS : FOOT & ANKLE | EDEMA | PAINFUL, NUMB, COLD FEET AND HAND | BLOATING FEELING -> SWELLING IN LOWER BODY.

This happens due to EXCESSIVE FLUID IN BODY.

Heart stores excess Fluid as a weak heart pumps less blood to the body organs resulting into fluid and water retention. This results into swelling of lower body (ankles, legs) and abdomen.

7. SHORTNESS OF BREATH :
Breathing while lying down straight is an issue.
this is the sign of a Heart Arrest or a weak heart.

8. FREQUENT URINATION :
A Weak HEART pumps less blood to kidneys since its prioritising pumping blood to brain. This results into fluid retention and then the body attempts to get rid of the fluid resulting into urination at night.

9. INSOMNIA :
Insomnia - less sleep, lack of sound sleep, results into increase in Cortisol - stress hormones and would weaken the heart.

ANXIETY develops due to HIGH STRESS (as mentioned above) - > results into HIGH BP -> CARDIAC ARREST.

10. LOSS OF APPETITE :
      HEART IS NOT pumping blood efficiently to  the DIGESTIVE SYSTEM.
This results into lack of or low Appetite.
Sadly many of us considers this symptom as a good opportunity for weight loss.
Which should not be the case.
Immediately seek expert's advise and take necessary measures.

HOW TO REVERSE CORONARY ARTERY | AVOID BYPASS SURGERY SITUATION

WORKOUT : 

AEROBIC STRENGTH :
Reduce your heart rate with regular aerobic training – running, walking, cycling, skipping, stairs climbing.

MUSCLE STRENGTH - 
Train the large muscles. 

BREATHING WORKOUTS :
Improves Lungs Functions - flushes out the stale air in the lungs – more space for fresh air | oxygen - > Strengthen diaphragm - > more oxygen to the heart -> 

SITTING POSTURE :
So that you breathe well.

FOOD HABITS :

AVOID SATURATED & TRANS FAT – coconut and palm oil, hydrogenated oil | 

SKIP DIETARY CHOLESTEROL

DETOX : 

- Omega 3 – walnuts, flax seeds 

- Turmeric water, empty stomach

- Citrus Fruits | ACV | Lemon water

- Green Tea

- Cinnamon

- Dates – 1,2 daily – flushes plaque and reduce fat, triglycerides.

- Pomegranate in fruits

- Fiber – fruits and vegetables.

- Garlic

- Good Fat | UNSATURATED FAT

- CUT OFF SUGAR

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy

OUR HEART AND HEART RATE BASED TRAINING

HEART RATE
WHAT IS IT?
WHAT IS THE IMPORTANCE OF HEART RATE  AND FITNESS.

Medical | Research | Session

If we are an athlete, sports person, a fitness freak or a recreational runner, our aim should be to achieve a healthy heart rate as per our age and current fitness level.

In order to improve our heart health, we must focus on improving our fitness with a STRUCTURED WORKOUT format.

Workout format for all Genre of Fitness Training:

1. Cardio

2. Strength workouts

3. Stretching or yoga.

Why does a runner or a cyclist need strength workouts and yoga?

So that they do not end up loosing muscle mass  and therefore avoid injuries or joint issues.

How do I determine my TARGET HEART RATE ?
(explained more in details towards the end)

You can calculate your maximum heart rate by subtracting your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.

Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate. The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute.

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.

Resting Heart Rate :

What Is a Normal Heart Rate? 

What's normal depends on your age and activity level, but generally a resting heart rate of 60-80 beats per minute (BPM) is considered to be in the normal range.

If you are an athlete, a normal resting heart rate can be as low as 40 BPM.

Why a Low Resting Heart Rate is a Sign of GOOD Fitness?

Your physical fitness is directly correlated to the strength of your heart. When your heart is in better condition and doesn't need to work as hard to push blood throughout the body and deliver oxygen to your muscles, your fitness improves.

One must workout at 70 to 85 percent of your maximum heart rate during vigorous activity. This is known as your target heart rate. A moderate heart rate falls between 50 and 70 percent of your maximum heart rate.

How & when to check your RESTING HR?

Best time to check your Resting HR is first thing in the morning immediately after you wake up.

If you have a heart rate tracker, it will help you check it with 2 fingers on your pulse.
During the day : do check it after you relax and rest at a place for 20-25 minutes.

_________________________________________________________________

VO2 Max. - Understand it : 
The best indicator of your CARDIORESPIRATORY fitness

The Primary indicator of your Fitness Level / Fitness Age is your VO2 Max, that is the maximal oxygen up-taking capacity of your body.

VO2Max = the maximum amount of oxygen our body (heart, lungs and muscles), can use at the time of any fitness or sports training.

Its measured in ml / bodyweight / min.

VO2 Max is a person's aerobic capability and it can be developed and advanced with monitored and structured training.

Anaerobic training and Structured workouts explained here is the key to enhance and maintain a good VO2 Max.

VO2Max is important to determine the functioning of heart, lungs and skeletal muscles ( that is the peripheral muscles) with the maximum effort in fitness training.

A high VO2 Max means your heart can supply more oxygen to the body organs and muscles in that particular time.

How do you calculate VO2 Max on a treadmill?

Bruce Protocol Formula for Estimating VO2 Max

For men: VO2 max = 14.8 - (1.379 x T) + (0.451 x T²) - (0.012 x T³)

For women: VO2 max = 4.38 x T - 3.9.

The general formula to calculate VO2 Max, you need to input the resting HR and Max HR.
(Maximum HR / Resting HR ) X 15.3 mL / bodyweight / min

HOW TO MONITOR YOUR HEART RATE AND HOW TO MAKE YOUR HEART STRONGER?

BUY A HEART MONITORING DEVICE – A SPORTS WATCH OR HEART TRACKER.

Or start monitoring your breath when you run. 

If you are finding it difficult to breathe or talk to someone while running, you must slow down or take walk breaks.

Heart rate monitoring should be through out the session. Learning to listening to heart, be it any activity, running, HIIT, swimming or cycling – is extremely tricky and important.

_________________________________________________

How do I define my Fitness Age with a healthy Heart Strength?

Fitness Age is a concept, that we must understand and focus on as the core for our training.

Focus to achieve your fitness age as lower than your actual age.

Structured workout with adding anaerobic training along with frequent rest periods will help you achieve a healthy fitness age.

Because of the increase in the usage of cycling and recreational running in our society and surroundings, we are obsessed with the pace or mileage achieved with cycling or running.

Fitness age is not managed by covering more mileage. Its directly proportionate to your Heart Health. And you achieve a good heart health with regular Structured workouts.
___________________________________

How to Lower the Resting Heart Rate ?

Lowering the Resting Heart Rate is an important aspect to manage a Healthy Heart.

And how can we do that?

Step 1 : Regular workouts: 

The easiest and most effective way to achieve a lasting lower heart rate is to do regular exercise. 

read it, its not more but regular and structured workouts with regular resting and cross training sessions.

A Structured workouts has a balanced focus on Cardio, Strength workouts and yoga.

Step - 2 : Hydration : Avoid dehydration during the workout and during the day too.

When the body is dehydrated, the heart has to work harder to stabilise blood flow. 

Throughout the day, drink plenty of sugar- and caffeine-free beverages, such as water and herbal tea.

During the workout, make a pattern to have 1,3 sip after every 10-15 min.

______________________________

ANAEROBIC INTERVAL TRAINING / HIIT (HIGH INTENSITY INTERVAL TRAINING) :

what is that and how does it improves our heart strength?

Anaerobic interval / HIIT workouts = train our heart in minimum supply of oxygen = improved VO2Max = improved Heart Health

High Intensity Interval Training is the key to improve our fitness levels and at the same time it helps build up the muscle mass also.

HIIT / Interval training : 

1. Sprinting

2. Stairs running

3. Interval Brisk walking

4. On spot anaerobic workouts : burpees, mount climbers, jump squats, jump lunges, skipping – where we challenge our heart rate for a short duration.

Anaerobic Interval Training / HIIT format can be : 

30 sec to 1 min

1-5 min break

repeat 5-10 times.

Here we train our heart to get strong and at the same time giving regular recover period also.

Pointing out few examples of ANAEROBIC – HIIT again : 

Sprinting

Bodyweight workouts – high intensity done with minimum rest periods – jump squats, jump lunges, spot fast jog, burpees, mountain climber, stairs running etc.

Do these workouts and then you will notice a sharp increase in your heart rate while training.

This is where you are training your heart to perform in a lower supply of oxygen and in turn improving your VO2 Max.

HIIT = increase in heart rate = lower supply of oxygen = increase in Vo2Max = improved fitness age = improved heart rate.

A Good Vo2 Max shows that your heart health is strong and heart is oxygenating the blood and muscles more effectively.

HEART ZONE – 

As per our age, there are various zones defined for our training.

ZONE 1 – WARM UP

ZONE 2 – WARM UP

ZONE 3 – AEROBIC ZONE

ZONE 4 – AEROBIC ZONE 

ZONE 5 – ANAEROBIC ZONE

Our focus should be to remain within Zone 4 while training.

We can reach till zone 5 while doing Anaerobic Training.

Focus should be to achieve an average heart rate as per our age.

Focus should be to achieve as low resting HR as 50-60.

Calculation or YOUR MAXIMUM HR :

70 to 80 % of (220-your age )

try to be within this zone while running or cycling or working out. 

In running, gradually your pace will improve by staying within this HR Zone.

In a 1 hour workout / run, the heart rate should be managed as : 

1. Warm up and cool down – 50-60 % of your range – it should be 5 min each.
2. Sustainable pace – 60-70% of your range – it should be 30 min. you can do a combination of run and walk or a very easy mode run or easy mode workout.
3. A little high 70-80 % - for 10 min.
4. And in extreme Anaerobic mode – 80 % and high – for 2 min.

EXAMPLE:

Suppose you are running at your favourite and target pace of 5 or 6 or 7.

You have successfully achieved that.

But your HR was above your prescribed HR.

Here, you may have achieved your desired Pace, but your Heart Rate was not what it should have been.

So work reverse. Start running within your HR zone and then try to understand now what your pace is.

FAT BURNING ZONE :
OTHER BENEFITS OF HIGH HEART RATE OR HIIT TRAINING :

Fat Burning Theory says that you must workout as HIIT and remain in 70-80% of your max Heart Rate.

Aerobic metabolism produces the most energy and can use the widest range of fuels, such as sugars, fats, and even proteins. 

When you do so, your body looks to get energy from the Fat stored in the body, instead of the Glycogen stores.

Body burns more body fat when your heart rate is high. But that doesn’t mean that one should start training endurance activity on higher heart rate

High heart rate should be maintained for a short duration supported by recover period.

How to Find the INTENSITY / MHR Zone OF YOUR WORKOUT?

• Few HR BASED POINTERS as per my experience and study :
  
  
  How to Find the INTENSITY OF YOUR WORKOUT?
  
  
  1. If you are SEDENTARY, with NO ACTIVITY. 57% to 67% of your MHR.
  
  
  2. MINIMUM ACTIVITY ZONE. 64% to 74% of your MHR.
  
  
  3. If you workout sporadically. 74% to 84% of your MHR.
  
  
  4. If you workout regularly. 80% to 91% of your MHR.
  
  
  5. If you train @ high Intensity. 84% to 94% of your MHR.

MAXIMUM HR

Your Max HR is not an indicator of your FITNESS LEVELS.

Your MAX HR doesnt rise as your Fitness improves OR you get STRONGER.

However knowing your Maximum HR will be helpful too know your TARGET HR.

How do you judge a sustainable and high pace when you don’t have any HR instrument?

Sustainable pace : You are capable to talking with someone.

High Pace : You get breathless or find it difficult to talk.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy #heart #heartrate #heartratetraining #worldheartday

CYCLING AND ITS BENEFITS

Medical | Research | Session | Training

Cycling had been an integral part of our Society commute since many generations.

These days, its been adopted as a Fitness Training by most of the Fitness Enthusiasts and Athletes.

CYCLING – AND ITS BENEFITS.

 

1.   Cycling is a very good cardiovascular workout that can also be converted as a mobility strength training if adopted wisely.

2.   Cycling can be a good form for cardio and endurance training .

3.   A very good Stress busting Fitness Activity.

4.   Helps in reducing body fat but is beneficial only if  it is clubbed with a strength training to focus on the muscle mass.

5.   Strengthen bones and is easy on the joints improving joint mobility.

6.   A very good function workout that improves the posture if done in the right format.

7.   Beneficial to reverse Lifestyle Medical Conditions like – Diabetes, Fatty Liver, etc.

 

 

Cycling can be adopted as :

1. Cross Training – to beat the saturation of your regular workout pattern.

2. To train an impactful lower body interval training.

3. A very good muscle conditioning workout for Hip Flexors, Quadriceps and Hamstrings.

4. An Active rest day easy training to keep up the blood circulation as a help to recover the body from the intense workouts.

5. Always club cycling with some form of Strength workouts and Stretching in order to achieve optimal results.

Since cycling is majorly focused on the Lower Body Strength, it is advisable to focus on other forms of workouts also to focus on Muscle strength and not ONLY Cycling.

 

Cycling : Stationary vs Outdoor

Stationary (Indoor) Spinning :

1.   Works on the Hamstrings.

2.   A very good cardiovascular workout \along with mobility strength conditioning.

3.   If done in a smart way (various poses – standing, straight sit, forward bend, carry weights in hands) – It gives amazing results in form of a whole body cardio and strength training.

4.   Safer than Road / Outdoor Cycling. Doesn’t require all the gears usually required when cycling outdoors.

Outdoor Cycling :

1.  Works on the Hip Flexors and Quadriceps as the effort    
     is more against the wind.

2.  Outdoor cycling (with gears) can do wonders with the strength conditioning on the top gears and can do a great interval training in fresh air.

 

 

Cycling vs Running

 

Cycling and Running both are an excellent form of cardio workouts.

 

Along with Fat loss it also strengthen our HR (Heart Rate) if done in a smart combination.

Running burns more calories as it carries the whole body weight and uses more muscles. Cycling at the same time is very easy on the joints providing a good cardio workout.

If you Cycle on a stationary bike, you can challenge the intensity of the workout with the weight of the wheel and the formations of postures while spinning. In order to work on more muscles and gain more benefits.

 

If you cycle outdoors, even then you can challenge a good high intensity workouts with help of gears. So It becomes a very good option for cardiovascular and muscle conditioning workout.

 

Be it Running or Cycling, you must structure the workout routine with Whole Body Strength Training as Cycling works largely on your lower body.

 

VERY IMPORTANT :
HOW TO STRENGTHEN YOUR HR WITH CYCLING

In order to understand this, we first must have the basic idea of what a healthy HR is and how should we monitor and make it stronger.

 

For an active person,
HR = 220 – her / his age
Maximum HR should reach while training depends on the method of training.
Maximum HR zone shouldn’t be more than 70-80 % of your HR.

So the Question arises,

So how do we monitor and achieve it?

We must include Interval, HIIT or speed training in our schedule in order to challenge our HR – once or twice in a week.

 

How do we do that with cycling?
1. If you are using a stationary cycle, you may do a good interval training or a challenging session with weights in hands. This will challenge your HR and strengthen it.

 

2. If you are training outdoors, you must include speed intervals and use gears instead of only cycling at an easy pace.

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is now allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy

POSITIVE PSYCHOLOGY

Medical | Research | Session | Psychology | Study

POSITIVE EMOTIONS are like NUTRIENTS that feeds us to grow healthier and stronger.

They create moments that has energy and the sense of alive and connection, feeding us in the direction towards health.

IMMUNE BENEFITS IN POSITIVE PSYCHOLOGY

How does your immune system responds to Stress and Adversities.

 

A regular workout results into a good muscle mass, joint flexibility and improved blood circulation.

 

This impacts our immune system and the stress bearing capacity improves.

 

This in turn trains our system to fight with Stress and Anxiety in Adverse situations.

 

Your immune system can register the biochemistry of your emotions and make some calibrations there.

 

Our EMOTIONAL WELL BEING is tied to our health therefore feeling good and positive is equally important as managing stress, eating healthy, being active.

 

Positive emotions are the tiny engines of NUTRIENTS that can actually lead to SHIFTS AT CELLULAR LEVELS too.

 

Emotions are like weather. We can predict it but cant control it but yea we can shape it up.

 

We sow a seed and water the plant.

Then watch the flowers grow

We do not shout at the flower :

GROW GROW GROW.

Have patience and keep growing.

 

Positive Emotions are like tiny engines of nutrients that helps you being resilient and balance the negatives in your life.

 

Our CARDIAC VAGAL tone predicts the inflammation levels of our body and also connects with our psychological health.

Our efforts should always be to train our vagal nerve functions to get stronger hold on our HR.

 

UPWARD SPIRAL CONNECTION :

1. The more people experience positive emotions, the more people feels connected and attained with others.

2. Upward spiral connection increases in the extent to which people feel connected and attuned with others and predicts the increased VAGAL TONE.

3. Higher levels of CARDIAC VAGAL TONE predicts the extent to which people experience positive emotions in response to meditation.

 

HOW Emotions impacts the Immune System ?

1.  Our emotions appears to alert our immune system about what types of immune related threats are most likely to occur given the circumstances. Thus enabling our body to prepare for these threats.

2.  Emotions cannot change our DNA but change the way our DNA gets expressed into the cells that make up our immune system and body.

3.  Emotions are embodied. That is they affects bodily processes like our HR – Hear Rate, Muscle tension and posture.

4.  The emotions of a person experiences within a certain situation depends on how he / she interprets the situation.

5.  POSITIVE EMOTIONS = RESOURCE GENERATION = SERENITY

 

HOW TO BUILD A POSITIVE ATTITUDE?

To build a positive attitude, we must shape up our Attitude.

1.  Start the day with a positive and inspiring act.

After a good night sleep, we are relaxed and then our subconscious mind is very receptive.

It sets the tone for the day and puts up  in the right frame of mind. This in turn works on making a positive day.

 

2.  Make a Habit to not to procrastinate.
Make a habit of completing the task now.

A complete task is fulfilling and energizing.

An incomplete task drains energy.

 

Stop the habit of procrastination.

Avoid these words :

It might have been

I should have

I could have

I wish I had given a little extra

 

People who procrastinate, have an escapist attitude.

3.  Change the focus. Look for the Positive. Be an optimistic.

4.  Develop attitude of Self Gratitude.

GRATITUDE reflects HUMILITY.

It keeps a person grounded.

Never forget what others have done for you and never remember what you have done for others.

 

Many of our blessings are hidden treasures. Count your blessings and not troubles.

 

    5. Continuous Education.
    Feed your mind with knowledge andInformation. Knowledge          is a potential power. It becomes power only if acted on.
   Choose your advisor carefully.
    There are many walking encyclopedia who are  living failures.

 

6. Stay away from NEGATIVE INFLUENCES.
Negative influencers: drugs | negative people |     
pornography | profanity  Negative influences pulls people down and  depletes energy that could have been used constructively to achieve new heights.

 

7. Learn to like the things that needs to be done:

Do what is necessary.
Then do what is possible.
Then we end up doing what is impossible.
Sometimes we must do what is required to be and done and not what we like to do.

8.   Build high SELF ESTEEM :

Self Esteem = The way we feel about ourselves.
Feel Good = High Esteem = High productivity = better relationship
How to build high self esteem?
Do something for those who cannot repay for you in cash.

I am sure my efforts made some changes in your outlook towards your lifestyle.

LetzB FIT :)

Latika Goel
Practising Psychologist & Lifestyle Trainer
Founder of Fitness World LetzBFIT with Latika
Author of a Book on Strength Fitness

 

https://www.youtube.com/c/LatikaGoel/videos
https://www.facebook.com/LetzBfit
https://www.linkedin.com/in/latika02/

Blogs : https://latikagoel.blogspot.com/

 

Subscribe to my Youtube channel to stay in touch :

https://www.youtube.com/c/LatikaGoel/videos

 

 

 

 

 The above matter is the original script of LetzBFit, Letzbfit with Latika.

Any copy of the above matter is NOT allowed.

 

 

#letzbfit #letzbfitwithlatika #kyaaajaapneworkoutkiya #uthojaagodaudobhaago #latzpsychology #positivepsychoogy