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Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known  can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1.      Setting Unrealistic Targets;

2.      Stress And Depression;

3.      Short-Lived Motivation;

4.      Looking For Shortcuts;

5.      Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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Opioid-Free Ways To Beat Pain

By Conqueror Team

You’ve been dealing with a horrible, pulsating headache and, to make matters worse, you’ve just had a paper cut, all while you’re dealing with a sore throat caused by your recurring seasonal allergies. You’ve had enough and you’re reaching into your bag to find something that will make the pain stop. While you may think that aspirin or an ibuprofen pill will take your pain away, the best choice you can make is to use natural, opioid-free remedies! Your body will be far more thankful for that than it would be if you were to take one of those pills. You probably have all the ingredients lying around in your kitchen, so read on to learn a quick and easy way to help yourself when you’re in pain.

Going to the doctor or taking a pill is still important when you are experiencing severe pain but, sometimes, when you have a slight headache or other minor aches and pains you may not need to see your doctor right away. There are many other remedies for pain relief that don’t include doctors and medicine.

Below you will find a list of natural ways to beat some of the most common types of pain:

           1. Bleeding;

           2. Rashes and allergies;

           3. Painful gas;

           4. Headaches and migraines;

           5. Throat pain or sore throat;

           6. Muscle and joint pain.

1. Bleeding

When you cut yourself accidentally, sprinkle the wound with a little bit of cayenne pepper. You may think that this will cause a serious burn or that it will hurt you even more but not only will the bleeding stop quicker, your pain will also decrease significantly.

2. Rashes and allergies

 If you have serious allergy problems or your skin peels off regularly, you should take antihistamine therapy. However, in the case of sporadic allergies you can try the natural and much cheaper way – green tea. The reason green tea helps is because it is highly packed with antioxidants, which help your body to fight various allergens.

3. Painful gas

Eating beans or raw vegetables can create gas problems. To prevent this, try to include digestive spices in your diet: ginger, peppermint, coriander, etc. You can make tea with them or use them in your recipes. These spices also help with inflammation and pain.

4. Headaches and migraines

Headaches can be really annoying, and they have a “special ability” to ruin your day in a second but, luckily, you can combat that pestering pain by rubbing a little peppermint or lavender oil on your temples and neck. Another remedy is rubbing a slice of freshly sliced ​​lemon on your forehead. You may also benefit from increasing your caffeine intake, so brew a fresh cup of coffee or make yourself some green tea. If you feel a throbbing headache, apply an ice pack and hold for twenty minutes for pain relief.

5. Throat pain or sore throat

An irritated throat is usually a sign of a cold, so if you have any accompanying symptoms, you should see a doctor. However, to reduce general pain and irritation, gargle with warm salt water, then drink hot tea with honey and lemon. This will not only relax your throat but it will also help you get rid of the pain much faster. Moreover, hot beverages are always soothing to a sore throat.

6. Muscle and joint pain

You’ve probably heard this one before and, even though it sounds counter-productive, exercising can significantly help minimize the pain you feel in your muscles, joints and bones. By exercising, you are helping your body stay in good shape and you’re making it stronger, which results in a better response to inflammation and other types of pain.

Bottom Line

Many people will look for pain relief in pills first but the food we have in our kitchens can act as natural and much healthier analgesic alternatives. There is nothing that can heal you and help you more than the gentle gifts Mother Nature gives us.

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(Book Review + Free Book) Soul of a Dream Catcher By Mark Weeks

By Tonny Wandella

Author Mark Weeks has always gone back in time to bring us timeless wisdom from the past. He summons the mystics, the shamans, the sages, and the legends that have somehow managed to dent our world, albeit in micro degrees. His previous works, such as Code of the Conqueror-The Journey: A 21st Century Crusade For Self-Mastery, had a shaman and a master warrior from the bloodline of Genghis Khan lead the way for a young and lost tourist man. 

And through his other edifying novel, Napoleon – Way of the Conqueror: 7 Leadership Lessons He Used & Abused where He takes us back in time not only to meet the great French military genius but also introduced us to his deepest thoughts and aspirations. Through all his books, timeless wisdom that has and will always transcend time has had to hold the torch of guidance.

The Soul of a Dream Catcher is another masterpiece beautifully done by author Mark Weeks. Set in 1948’s worn-torn Italy, we follow Emiliana in her struggle to break free from her parents’ invisible net and seek a life on her own terms. Emiliana meets a witch, a warrior monk, and a shamanic goddess to help her chart her journey and discover her real destiny through tragedy, folly, and perseverance.

This book has been painted with vivid words and situations that try to remind us of the importance of pursuing our aspirations and attaining our destiny. It also reminds us of the assistance the universe sends us through strangers, odd or not, who help lead us when we are weary and uncertain. Soul of a Dream Catcher is a book for dreamers, encouraging us all to pay close attention to ourselves and the universe. Emilia has a long way to go to realise her aspirations despite trusting the process and relying on wisdom bestowed to her by a witch, a warrior monk, and a shamanic goddess. Discover what happens to her in this fantastic novel.

Why read this book

The Soul of a Dream Catcher is a powerful, heartwarming story about how to live with purpose. Bestselling author Mark Weeks tackles the most pressing question of our time: does the universe help us in our pursuit of destiny? Find inspiration and guidance as you embark on your own personal journey of discovery through whatever life throws your way. Also, check out his other great edifying novels.

Download These 3 Chapters From Soul of a Dream Catcher for FREE today!

Emiliana meets the witch.

Soul of a Dream Catcher Kindle Edition

The Secret To Building A Nice Body Image

By Conqueror Team

Everybody wants to have that excellent body image, the right body size, unique complexion and healthy body weight. Having a better body image is seen as a determining factor of one’s self-esteem, self-acceptance, health and confidence. This is why you will find some people following strict meal plans, hitting the gym and changing their lifestyle to look better. However, there are several other factors that you should take into consideration which will boost your body appearance. Some of these factors include engaging in exercises, being content with the way you look and staying positive in your quest to build a nice body image.

Article Summary: In this article, we will outline some of the fundamental tips to help you build a fantastic body image.

Appreciate Yourself

If you want people to love you and appreciate your body image, you must love  yourself first. Instead of cursing or hating the way you look, you have to love your body’s good things. Focus on the good: appreciate your muscles that can help you carry heavy loads, appreciate your hands, especially for the work they do while preparing food and appreciate your legs that are able to take you to places. By focusing on the positive things about your body, you get to love yourself more, maintain your strength and have enough time to deal with your weaknesses.

Do What You Love

Passion is the spark. You cannot force yourself to do things that you are not passionate about. Be very mindful of your happiness by focusing on what makes you feel good. Whether it is turning up to your favorite concert, going out for a stroll, exercising or assisting others, do it with all your might. Remember, your happiness is at stake! Do not hold back but, instead, show up for that function looking and feeling confident and ready to hang out with people. However, avoid hanging around individuals who make you feel negative about yourself; keep your eyes and heart focused on positive energy. This might help you learn some of the important ways to develop the right body image. Your friends or colleagues can often share with you the strategies they have used and that you can apply to get rid of body dissatisfaction.

Befriend Your Mirror

Avoiding the mirror will not get rid of your body dissatisfaction. You need to look at yourself quite often and endure any uncomfortable thoughts about your body image so take a personal responsibility to change what you do not like. If you do not want the unnecessary weight you see, find an effective weight loss program. If your hair does not make you happy, get a befitting makeover.

Do Not Compare Yourself With Others

Comparing yourself with others is poison. It might lead to stress, depression and feeling unworthy. Focus on being you and doing what you love most. Do not give in to criticism. If you see others with a better body image, do not feel intimidated but, instead, be inspired. Find out how they have managed to maintain a healthy weight, great complexion and confidence. You will get from that person important information that will form the basis of your own body image improvement.

Walk The Talk

As a parent or guardian, your kids look up to you. You need to be their example or, at the very least, their point of reference. The way you solve issues and tackle criticism should inspire them. They need to see you appreciate your body, loving the way you look, preventing negative thoughts and staying committed to improving your body image. The urge to lead the young ones will give you a commitment to enhancing how you look.

Exercise

Working out not only keeps you fit but also gives you a better body image. Through exercise, you can shed off excess weight, stay positive, appreciate the value of hard work and stay committed to your body goals. Yoga is one of the forms of exercise that you can adopt. It is peaceful, comfortable and guarantees body health improvements.

Conclusion

Having a poor body image can be depressing. Nevertheless, there is a way out of that destructive feeling! Make use of the tips discussed above to help you improve your body image. They are proven strategies that guarantee positive results in improving one’s body image.

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Intermittent Fasting as a Form of Gut Health Maintenance

By Conqueror Team

There is evidence that intermittent fasting can enhance cardiovascular and metabolic health, perhaps aiding in the management of type 2 diabetes. Intermittent fasting is a broad term that refers to a variety of strategies. At its most fundamental, it entails intentionally refraining from food for certain periods of time, either for health or religious reasons. Intermittent fasting is any dietary plan in which you alternate between eating regularly and fasting. We all naturally fast while we sleep; however, intermittent fasting is a deliberate decision to not eat (or dramatically reduce calorie intake) for a certain length of time, whether it is hours or days.

When it comes to our gut health, what we eat has an impact on which bacteria grow and thrive in our stomach. What we consume creates a narrow line between probiotic and pathogenic microorganisms.

Unhealthy diets high in saturated fatty acids, processed carbohydrates, and artificial sweeteners can activate the immune system’s inflammatory response. This reaction intensifies with time and can lead to the development of disease states such as autoimmune disorders.

Healthy gut microbe populations are unsure how to deal with this circumstance. For starters, they dislike sweets and fast meals. As a result, they do not aid in the digestion of these meals. This leads to weight gain and increased inflammatory responses.

A long-term diet of junk foods kills beneficial microbes throughout the digestive system. Beneficial bacteria thrive on a diet of nutritious foods, lean proteins, and complex carbs. As a consequence, opportunistic microorganisms will take their place, eventually causing havoc in your body.

This is why eating more fermented foods, such as yoghurt and Kombucha tea, is good for the stomach. Our bodies also couldn’t operate without these essential microbes.

The One Meal A Day (OMAD) regimen

The least popular of the bunch, but growing in popularity. You eat one huge meal each day and then fast for the remainder of the day. These are just a handful of the numerous ways in which individuals engage in IF. There are more rigorous regimens available, such as 24-hour fasts, Eat Stop Eat, as well as Alternate-Day Fasting.

When it comes to weight loss, intermittent fasting has been proven to be just as successful as any other type of diet. Furthermore, the Bacteroidetes study found that reducing weight naturally boosts the prevalence of these gut bacteria. As a result, as you lose weight on IF, you may be boosting the good bacteria in your body. This may help you lose weight over time.

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What Makes One a Great Communicator

By Conqueror Team

Excellent communication skills are valuable in all professions. Being a good communicator can help you enhance your work connections and productivity. According to Stephen R. Covey, author of The 7 Habits of Highly Effective People, most people listen with the aim of responding rather than learning. And we do it all the time: we listen to people with the sole intention of putting together a coherent response. We spend more time contemplating our response than actually listening to what others are saying. As a result, we only listen partially, missing out on a lot of potentially essential information. Listen closely first, and only when they have done so should you begin to consider what you will say.

So, what makes a person a very good communicator?

Maintain consistency while avoiding excessive repetition.

It is critical to be consistent and coherent with your thoughts, and the practice of paraphrasing (saying the same thing in several ways) is fantastic for ensuring your argument is understood. However, you run the danger of seeming self-centred and repetitious, which results in bored individuals seeking to get out of the conversation as quickly as possible. That is something you do not desire. You want to have a good chat and hope that the others do as well. So, to keep them engaged, don’t repeat yourself too frequently and keep offering them fresh information during the talk.

Make it all about them.

We love to be on the same wavelength as other people, but when they’re telling you about an issue, falling into the trap of “me too” doesn’t help. What I mean is that when you hear about how horrible your friend is feeling at work, they don’t need to know that you are feeling much worse. It isn’t the same. It’s never the same. Each experience is a distinct and unique situation; instead of comparing yourself to them, simply listen and concentrate on their circumstance.

They pay attention to others’ nonverbal cues.

Great communicators understand that what individuals say isn’t the most significant aspect of their communication. Great communications recognise the importance of nonverbal communication and pay attention to people’s tone of voice, body language, and facial expressions. Great communicators understand that nonverbal communication goes far deeper than verbal communication; they listen with their ears and eyes, and they pay attention to people’s posture, hand gestures, and eye contact, all of which communicate powerful messages.

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How to Beat Chronic Fatigue Syndrome

By conqueror Team

Chronic fatigue syndrome (CFS) is characterised by extreme exhaustion despite bed rest. Physical or mental activity may aggravate its symptoms. CFS can strike unexpectedly and linger for years. Females are more affected than males by this condition.

Even though experts have discovered several biochemical anomalies in patients with the condition, they still do not know what causes it. An infection, chemical exposure, anaesthesia, immunisation, or trauma such as a vehicle accident may cause the condition to be triggered quickly in certain people. CFS may also develop slowly in other people over months or years.

What exactly are the signs and symptoms of chronic fatigue syndrome?

CFS symptoms can resemble the flu. The following are the most prevalent CFS symptoms. However, each individual may uniquely experience symptoms. Symptoms could include:

  • Light sensitivity
  • Headache
  • Tender lymph nodes
  • Weakness and fatigue
  • Muscle and joint discomfort
  • Unable to focus
  • Insomnia
  • Forgetfulness
  • Swings in mood
  • Confusion
  • Fever of low intensity
  • Depression

CFS severity might change over time. A person with CFS may be at one degree of severity today, and their condition may improve or deteriorate over time. Some individuals’ diseases might worsen substantially for no apparent reason. Other people have a “fluctuating condition,” in which they have better and worse spells that span months or years. It is still unknown why this occurs.

Steps to Overcome Chronic Fatigue Syndrome

Increase your intake of vitamin B6.

Researchers discovered a clear relationship between low vitamin B levels and chronic fatigue syndrome in a study published in the Journal of the Royal Society of Medicine.

Vitamin B6 aids in the prevention and relief of fatigue, as well as the maintenance of a healthy immune system. As previously noted, some experts believe that some viruses have a role in CFS, hence raising B6 levels may be a beneficial therapy. B6 promotes T-cell activity, helping them to fight infections more effectively.

Increase your intake of potassium and magnesium.

According to research, both potassium and magnesium can help relieve the symptoms of chronic fatigue syndrome. Chronic fatigue syndrome patients were shown to have low magnesium levels, which accounted for a low red blood cell count in a research published in the UK medical journal The Lancet. Potassium is in charge of electrolyte equilibrium in the body. Avocados, spinach, coconut water, kefir and yoghurt, white beans, bananas, dried apricots, and mushrooms are all potassium-rich foods.

Chronic fatigue syndrome can strain relationships because people do not always comprehend your level of weariness, discomfort, and lack of interest. Your energy levels will rise once you have removed foods from your diet that are triggering CFS symptoms and increased your vitamin B, potassium, and magnesium intake.

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The Lifestyle that Reduces your Testosterone Levels

By Conqueror Team

The primary male sex hormone that affects fertility, the muscular mass, fat distribution, and red blood cell synthesis is testosterone. When testosterone levels fall below healthy levels, it can result in disorders such as hypogonadism or infertility.

Maintaining appropriate testosterone levels is essential for building muscle mass, enhancing sexual function, and increasing strength. Not to mention that changes in testosterone levels have been linked to a variety of health issues such as obesity, type 2 diabetes, metabolic syndrome, and cardiac difficulties. While numerous variables influence testosterone management, a balanced diet is critical to maintaining testosterone levels and preventing them from going too low.

Despite being a male sex hormone, testosterone helps women with sexual desire, bone density, and muscle strength. An overload of testosterone, on the other hand, can produce male pattern baldness and infertility in women. The pituitary gland and the brain regulate testosterone levels. The hormone is created and then circulates through the blood to carry out its several critical tasks.

Here are some habits that will reduce your testosterone levels:

Lack of Good Sleep

A lack of sleep has adverse effects on the mind and body, one of which is a drop in testosterone. Multiple studies have found that limiting rest dramatically decreases testosterone levels in even healthy young men. According to one research published in the ‘Asian Journal of Andrology,’ after eight days of 5.5 hours of sleep or less per night, subjects exhibited a 10-15% drop in testosterone production on average. So start going to bed at a particular time and don’t get out until your body is properly rested.

Inactivity

Physical inactivity or minimal physical exercise harms both the exterior and interior of a man’s body. This problem, on the other hand, is easily managed by just exercising for 40-60 minutes four or five times each week.

Soy

Regular use of soy products, especially soy protein for workouts and exercise, has been shown to have a negative impact on testosterone levels. Soy meals include a high concentration of phytoestrogens, which are plant-based compounds that mimic the actions of Estrogen (a female sex hormone) in your body by modifying hormone levels and potentially lowering testosterone.

Note

For men who wish to keep their fertility, testosterone replacement treatment may not be the best option. When testosterone is injected into the circulation through a gel, patch, or injection, the brain interprets the rise as proof that the body has enough testosterone. The brain will cease sending signals to the testes in order to create testosterone, thereby shutting off the body’s normal synthesis of this sex hormone. Sperm production decreases when the testes quit producing testosterone. Testosterone treatment is so successful at preventing natural testosterone production that it’s been used as a male contraceptive – the last thing any guy wants when trying to conceive.

Exercises to Do When You Feel Anxious

By Conqueror Team

When stress affects your brain and its many nerve connections, the rest of the body is affected as well. Alternatively, if your body feels better, so will your mind. Exercise and other forms of physical activity release endorphins, which are chemicals in the brain that work as natural painkillers. They also enhance sleep quality, which decreases stress.

Exercise is important for maintaining mental health and can help alleviate stress. According to research, it is particularly good in reducing tiredness, increasing alertness and attention, and improving general cognitive performance. This is especially useful if anxiety has sapped your energy or ability to focus.

Regular exercise, according to some research, works as well as medicine for some people in reducing feelings of anxiety and depression, and the results can be long-lasting. A strenuous exercise session can help relieve symptoms for hours, and a regular plan can help lessen them significantly over time.

Here are some excises to do if you are burdened with anxiety

Progressive muscle relaxation (PMR) for anxiety

Progressive muscle relaxation aims to show your brain what it feels like for your muscles to be relaxed and tension-free. Make yourself at ease in a seated position before beginning PMR. Flex each major muscle group for 10 seconds, then release for 10 seconds, beginning at the tips of your toes and working your way up. Continue to the next muscle group, flexing for 10 seconds and then releasing for 10 seconds.

Square breathing exercises for anxiety

Square breathing helps to balance the levels of oxygen and carbon dioxide in our bodies, which can go out of balance when we are anxious. Breathing in, holding the breath, exhaling, and holding it again for four counts each is square breathing.

Repeat the cycle for a few minutes. This anxiety reduction technique improves relaxation and better thinking, which aids in the resetting of emotional peaks.

The result, like other types of therapy, might vary: some individuals may respond well, others may feel it has no influence on their mood, and some may only have a minor short-term gain. Nonetheless, studies believe that the benefits of exercise on physical and mental health are undeniable and that people should be encouraged to be physically active.

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The Power of Manifestation: What you should know

By Conqueror Team

Essentially, manifestation is the process of making what you believe to be yours come true. If you manifest anything, you’re telling the universe that it will be yours, whether it’s your ideal career or a brand-new car.

It consists of several hypothetical self-help techniques designed to assist one to achieve a particular objective, primarily by helping one to concentrate on the desired result. The principles of the approaches are founded on New Thought spirituality’s law of attraction.

What is the law of attraction?

The law of attraction is certainly the one that receives the most attention among the 12 universal laws. In a nutshell, this spiritual principle contends that like things attract one another and that good thought may bring in a more positive reality.

It’s apparent that the idea that we attract what we put out has been around for a long time, and many people attribute the spread of this concept to Buddha.

At its foundation, the law of attraction is about changing your perspective to one of abundance, inviting in what you want, and aligning your actions with your aspirations. It may seem too good to be true—and might take some practice to get the hang of—but at its core, it’s about accomplishing your goal. You can write your own life story and open up a world of opportunities when you practice the law.

How to manifest

You must have complete faith in your desired outcome for manifestation to work. Start thinking positively and throw your negative outlook out the window. Being negative will do nothing but limit your potential. You will notice a significant improvement in your quality of life even if you only begin to think positively. Positive thought alone will not bring about manifestation, though. You must have confidence in the process and trust that you will be the owner of whatever you are generating.

Being in the mindset that you already have what you’re seeking to materialise is one of the most crucial steps in the process. I advise starting small if you want to experiment a little. For instance, visualise receiving a free luncheon and then marvel when it materialises later that week.

There are essentially myriad numerous techniques to use in the manifestation process. When you keep a diary, you may materialise anything by making lists, taking lessons from the past and figuring out exactly what you want.

In general, mantras are a terrific approach to attracting your desired outcomes in life. Repetition of a mantra encourages and nurtures optimistic thoughts and energy. The best time to help centre and anchor your thoughts to who you genuinely are and what you truly want out of life is during meditation.

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