Building A Strong Mental Stamina and Toughness

By Conquror Team

Every athlete, businessperson, or motivated individual requires mental toughness as a critical quality to succeed. A study found that greater mental toughness was linked to a lower perception of stress, less depressive symptoms, and more life satisfaction. But how can one strengthen their mind?

Mental strength is a measure of how resilient as well as confident you are in the face of adversity. Some individuals define mental strength as the ability to express emotions, while others define it as the ability to retain a clear mind amid adverse conditions. Improving your mental strength necessitates the use of rational reasoning even when overwhelmed by emotions. A person with strong mental fortitude may pick their actions and reactions deliberately.

Developing mental strength is essential for living your best life. We must grow our mental health by the use of mental tools and practises, just as we go to the gym and lift weights to strengthen our physical muscles.

Having good mental health allows us to live fulfilling life with significant social relationships and strong self-esteem. It also helps us to take chances, try new things, and deal with any challenging situations that life may throw at us.

How can we build our mental strength and toughness?

Though Commitment               

This is the amount of your own concentration and dependability. Being high on the Commitment scale means being able to establish objectives and consistently achieve them without becoming sidetracked. A high Commitment level implies that you are adept at developing routines and habits that foster success.

Being low on the Commitment scale implies that you may struggle to develop and prioritise objectives, as well as adapt routines or habits that are indicative of success. Other individuals or competing priorities may also easily distract you.

Put Yourself In Controlled Exposure

Controlled exposure is the gradual exposure to anxiety-inducing events that are intended to help people overcome their phobias. According to research, this can promote resilience, especially when it incorporates skill development and goal setting – a threefold advantage.

Public speaking, for example, is a valuable life skill, but it also causes anxiety in many people. People who are terrified of public speaking might create objectives that involve controlled exposure to develop or acquire this ability.

Practice mindfulness.

It’s a good idea to remember and practise mindfulness at times when you’re upset or nervous. Allow yourself time to breathe and reflect on your responses.

To stay in the now, try box breathing or a one-minute meditation. Learn ways for becoming more present. Learning to breathe and be present at the moment via your breath may be really beneficial.

Get more tips on how to stay mindful and keep a strong memory power by enrolling in our online course now. To get started, click this link.

Proven Helpful Tips When You Are Under Extreme Stress

By Tonny Wandella

Stressful events are a common part of life, and the stress reaction is a survival mechanism that prepares us to adapt to dangers. When a stressor is unpleasant and cannot be resisted or avoided, such as layoffs at work or a loved one’s medical crisis, or when the feeling of stress becomes persistent, our biological reactions to stress can affect our physical and mental health.

Fortunately, there are several evidence-based strategies available to assist in combating the detrimental impacts of stress in healthy ways. Here are a few examples.

Get physical

Brisk activity not only improves sleep but also combats stress. Working individuals who participated in moderate physical exercise can have half the reported stress as working adults who did not participate. Physical exercise may help counteract some of the harmful impacts of stress, such as the immune system’s response to stress. Increasing physical exercise does not have to be expensive or difficult: A 30-minute stroll or a dancing session in the living room can help.

Reframe your thoughts

Cognitive behavioural therapy, or CBT, is one of the most well-studied therapies for stress and anxiety. The concept that our thoughts impact our emotions, which in turn drive our behaviours, is at the heart of this treatment method. Reframing your thinking about a stressor can help you regulate your emotions and reduce stress. Some pointers: Stop and redirect your thoughts if you find yourself picturing worst-case situations. Set reasonable goals for yourself. Strive for acceptance of situations over which you have no control.

Spend some time outside in nature.

Several studies undertaken in several nations have demonstrated that green space boosts mood. When compared to movies of metropolitan landscapes, even nature videos might hasten the recovery from stress. Taking a minute to appreciate nature, even if it is in the shape of a crowded metropolitan park, may help you concentrate and relax your thoughts.

So there you have it. Also, If you also require professional advice on how to improve your memory power, worry not. Professionals designed our online course to help you improve and preserve your memory. To begin, click here.

HIIT: High-Intensity Interval Training – “The Fat Killer”

If you’re looking to get sweaty and burn some serious calories, this type of training is for you! HIIT has been shown to provide a variety of benefits, however, its most notable is weight loss.
​One of the greatest plus points is it’s super convenient. All you need is 10-30 minutes a day!

So, what does HIIT stand for? If you’ve never heard of it before, HIIT stands for high-intensity interval training. In short, HIIT is a form of interval training that incorporates cardiovascular exercises coupled with bursts of anaerobic activity like bodyweight or strength movements.The best part about HIIT is that it can incorporate many different facets (e.g. cardio, bodyweight, resistance bands, and weights). These facets can largely be categorized into the two most common types of HIIT:Bodyweight (CrossFit, Weight lifting, bodyweight, etc);Cardiovascular (aerobic exercises like spin class, running, etc).

Benefits of HIIT

No matter what type of HIIT you choose, the benefits spread far and wide. Below are a few of the most prominent benefits that pertain to fat loss, weight loss, and more.

Fat Reduction

Several studies have shown that HIIT can help with weight loss. Not only can it assist in an abundance of calorie burn in a short period of time, but it also improves your metabolic rate so that you can continue to burn fat hours after you have completed the workout. Which brings us to the next benefit…

EPOC

Aside from the convenience, the best part about participating in HIIT is a process known as excess post-exercise oxygen consumption (EPOC). Simply put, EPOC is a biologically-induced process that makes your body burn energy (calories) up to 48 hours post-workout! EPOC doesn’t require a lengthy workout which makes it very convenient. By simply increasing the intensity at which you perform a particular workout, you can induce EPOC.

HGH Production

To reiterate that HIIT is likely the most effective form of exercise for weight loss, here’s the final benefit:
In a review showing the response of human growth hormone (HGH) to HIIT, cases experienced a fascinating 450% increase in HGH levels. Why does this matter? In short, increased HGH levels assist in a faster metabolism, which in turn, will help burn fat, and build quality muscle.

How to Perform HIIT

Before you go, here’s an example template of a HIIT workout that you can easily incorporate into your exercise regimen. It’s a training method called a ‘Tabata’.
Here’s how it works:Choose one or more exercises. In this example, we’ll choose bodyweight squats and sit-ups;Using an interval clock, set the timer to 20 seconds on, 10 seconds’ rest;Repeat the cycle for 4 minutes straight, rotating from 20 seconds of squats, 10 seconds rest, and 20 seconds of sit-ups;That’s it! Repeat the 4-minute cycle as many times as you like.To get through tough workouts takes discipline and focus. And for us,

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How to Live as an Authentic Human Being

By: Relena Juliet

Philosophers and psychologists describe a “good life” as consisting of authentic expression of self, a sense of well-being, and active engagement in life and work — as emphasized in a study from the University of Waikato. While everyone’s experiences and living situations are vastly different, we’re all in pursuit of variations of that idealized life. Obviously, no one wants to live an unhappy life, and every day we make certain decisions to ensure that.

However, a “good life” and an authentic one may not be as aligned as we think it is. We may think of wealth, fame, and success as trappings of a life that looks good, but is not necessarily a true and happy one. The Gifts of Imperfection by author Brené Brown, Ph.D. talks about living a wholehearted and authentic life, and the importance of embracing and appreciating the imperfections in our lives from living truthfully. Today, we’ll go over some of the ways we can approach authenticity and be one step closer to am imperfect, but still good life:

Develop the courage to be disliked

Most people are geared towards pleasing other people. They have a point — after all, who wants to go around upsetting other people? While it’s a great feeling to please others around us, some people get lost in doing it. This often results in an unhealthy habit that revolves around compromising your authentic and true self, all in the name of pleasing and impressing others. In The Courage to Be Disliked, the book notes that self-forgiveness, self-care, and mind decluttering can liberate your way of thinking. In line with living authentically, the authors emphasize the importance of ignoring your self-imposed limitations, taking responsibility and ownership of your life, and navigating life without placing blame on outside sources. In short, to live an authentic life, you have to own up to it — even if it goes against what other people want from you.

Build up your support system
While your authenticity journey should be about staying true to yourself, it doesn’t have to be a lonely road. Having a solid support system is key to living a good life. After all, the things worth celebrating in life are best shared with those you love and treasure. A positive support system should be a group of people you can be your authentic self around, without lying and pretending. Like what we’ve talked about above, this Psychology Today feature insists that your support system should consist of people you don’t have to compromise your morals for in order to please. At the end of the day, surrounding yourself with people who like you for you is what will help propel you towards a better, happier life.

Practice positivity

An authentic life involves seeing little imperfections and accepting that not everything goes our way, but part of that authenticity is being able to gracefully navigate the negatives in our lives by promoting joy — even when times aren’t so good. We discussed this in our recent post titled, Habits that Promote Happiness, and how looking at the good aspects in every scenario, no matter how bad, can lead to happiness. The pursuit of happiness starts with positive habits, in which you prioritize yourself and your loved ones, while also practicing kindness and being considerate of other individuals. Don’t be mistaken, however, in thinking that these practices can be faked or forced. The positive impact you can have on your life and those around you will only be felt when you are authentic about them.

Exclusively written for Conqueror.blog

How to Increase Your Photographic Memory (Eidetic memory)

By Tonny Wandella

An extremely vivid memory with high recall potential is known as an eidetic memory. This straightforward explanation does not, however, imply that those with eidetic memory really recall everything. That is the widespread misconception that vacuous television shows and rumours propagate. Eidetic memory simply refers to the ability to recall numerous details in great detail. It’s not a memory like a camera.

You are essentially either born with photographic memory or you are not. Even many people who assert to have “photographic memory” do not truly possess it. The majority of scientists agree that it happens in about 1% of the entire population. But the good news is here! There are several excellent steps you may do if you’re interested in improving your memory.

Eat More Omega-3s

You’re probably well aware of the extraordinary advantages of the oils found in fatty fish, such as salmon or sardines. Omega-3 fatty acids are well known for lowering blood pressure and inflammation. However, did you know that these fish can also benefit your brain? Omega-3 fatty acids have been shown in a recent study from Harvard Medical School to stop memory loss.

Drink coffee

Most likely, you already practise this one. The Radiological Society of North America found that drinking just two cups of coffee a day can improve short-term memory. Therefore, if you aren’t drinking the recommended 16 ounces of coffee every day, you should start right now.

Consume A Lot Of Choline

Numerous studies have shown that the nutrient choline (note: not chlorine) will significantly improve short-term memory. In one study, college students who consumed choline fared better on a later memory test than those who didn’t. Consider eating some eggs to ensure that your diet has adequate choline. There is 115mg of it in each yolk. These are only a few pointers for developing a photographic memory. Our online course offers a lot of material on more. Start now to find out more about boosting your memory power.

Things That Will Weaken Your Memory Power

By Tonny Wandella

It turns out that there are several subtle ways in which your memory may be failing. Some are related to harmful behaviours like smoking or eating habits. Others rely on your mental well-being. The following are some of the more prevalent factors that might impair memory:

Medications.

Many prescription and over-the-counter drugs might affect memory function or even result in memory loss. Antidepressants, antihistamines, anti-anxiety drugs, muscle relaxants, tranquillizers, sleeping pills, and painkillers prescribed after surgery are a few potential contributors.

Smoking

Smoking reduces the quantity of oxygen that reaches the brain, which is detrimental to memory. According to studies, smokers have a harder time connecting names and faces than non-smokers do. Illegal drugs can also alter brain chemistry which might make it challenging to recall past events.

Lack of Sleep.

Memory is influenced by both sleep duration and quality. Fatigue can result from getting too little sleep or from having many nighttime awakenings, which affects one’s capacity to organise and retrieve knowledge.

Stress and Depression.

Depression can make it harder to concentrate and pay attention, which might impair memory. Concentration can also be hampered by stress and worry. Your memory may deteriorate if you are stressed out and your mind is overworked or preoccupied. Memory loss can also be brought on by the stress that an emotional event causes.

Nutritional Deficiency

 Proper brain function depends on a healthy diet, which includes high-quality proteins and lipids. Memory can be impacted by vitamin B1 and B12 deficiencies in particular.

Head Trauma.

A serious head injury, such as one sustained in a fall or car accident, can harm the brain and result in both short-term memory loss and long-term loss of memory. With time, memory could progressively get better.

Treatment for memory loss is based on the underlying reason. With therapy, it could be treatable in many instances. For example, a change in medication may help memory loss caused by pharmaceuticals. The memory loss brought on by a dietary shortage may be prevented with the use of nutritional supplements. And when depression is an issue, addressing depression may be beneficial for memory.  Our online course comprehensively covers all of these and other memory-boosting strategies. Start right away to find out more.

Top Ten Reasons Why Mental Health Is So Important

By Plan Street

Mental health is essential for leading a happy life. It affects how we feel, think, and live our lives by encompassing our emotional, psychological, and sociological well-being. Prioritizing mental health is, of course, critical.

According to the University of Oxford “For 2017, this study estimates that 792 million people lived with a mental health disorder. This is slightly more than one in ten people globally (10.7%)”. Similarly, a study by the National Alliance of Mental Health showed that

  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 20 U.S. adults experience serious mental illness each year
  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • 50% of all lifetime mental illness begins by age 14, and 75% by age 24
  • Suicide is the 2nd leading cause of death among people aged 10-34.

Let us understand in detail why is mental health important and what we can do to keep it intact:

  1. Mental Health plays a crucial role in relationships:

The link between mental health and relationships is one of the most compelling reasons for its importance. Mental Illness might have an impact on how we interact with our friends and family. Mental illnesses frequently result in passive-aggressiveness, hostility, and the incapacity to participate in social activities. This may result in conflicts with our friends and family. Mental illness has the potential to compel us to overthrow our loved ones for no apparent reason. Self-care for mental health and, if necessary, medication can help us live a mentally stable existence while also maintaining our relationships.

  1. Mental Health Affects Physical Health:

There’s a link between our mental health and our physical health. Mental illness can induce stress and have an effect on our immune systems. As a result, our bodies ability to cope with illness may be jeopardized. A sick mind can lead to anxiety and sadness, both of which can make it difficult to move about and stay active. The mind-body connection is well-established, which is why mental health awareness is so crucial.

  1. Mental Health is related to Emotional Well-Being

Every day, how you feel on the inside is just as important as how physically healthy you are. Mental health advice demonstrates how a negative mind can make you feel down, irritated, or disturbed. Taking care of our emotional well-being can help us be more productive and effective at work and in our daily activities. To maintain track of our emotional and overall well-being, we can seek mental health advice from friends, family, and a psychologist.

  1. Mental Health Awareness Can Help in Curbing Suicide Rates

According to a study by the National Alliance on Mental Health (NAMI), 46 percent of those who commit suicide have a recognized mental health condition. Another study conducted by the United States Department of Health and Human Services found that approximately 60% of those who committed suicide had a good condition such as major depression, bipolar disorder, or dysthymia. This demonstrates the link between mental health and suicide, as well as how early medical intervention and self-care can help minimize the number of suicide deaths. It is critical to follow suggestions to maintain our mental health and to be aware of the mental health of those around us at all times.

  1. Mental Health is linked with Crime and Victimization

As per some studies, poor mental health puts one at an increased risk of committing violent crimes. It also leads to self-victimization and abuse. This risk is further substantiated if the individual consumes drugs and alcohol and is averse to taking medication. In most cases, crimes by mentally unfit persons are committed against family members or those within their close circles. Seeking tips for mental health from a medical professional and understanding why mental health is important can help in avoiding such scenarios.

  1. Mental Health is connected to Productivity and Financial Stability

One of the many reasons why it’s crucial to look after your mental health is that it boosts your overall productivity and financial security. According to research published in the American Journal of Psychiatry, those with serious mental diseases earn 40% less than those in good mental health. According to the World Health Organization, almost 200 million workdays are lost each year owing to depression alone. It is widely known that poor mental health causes a drop in productivity, which has an impact on financial stability. It is critical that we do the appropriate things for mental health in order to secure strong work performance and financial security.

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Importance of Taking Meaningful Sacrifices in Life

By Tonny Wandella

Success is correlated with pursuing goals that are not immediately enjoyable. It has to do with directing your efforts toward finishing the activity that causes you pain and lack of pleasure. Sacrifice leads to success. The majority of the time, we don’t want to pass up an opportunity that will make us happy temporarily in favour of something that will be good for us in the long term.

There appears to be one thing that all success-related blogs and books I’ve read have in common: sacrifice. Sometimes making a sacrifice is not enjoyable; it’s doesn’t make us joyful or delighted. We feel sad and angry instead.

The majority of us like to think of ourselves as “givers,” yet the thought of having to “sacrifice in a relationship” makes many couples shudder. For some people, the idea of sacrifice in a relationship could sound extreme. It could conjure up images of one of you toiling away at seven different low-paying jobs while the other chases a silly fantasy like becoming an artist. For a lot of us, giving up what we want outright in a relationship means making sure that the other person gets to do what they want. If this is how you see the sacrifice in a partnership, it does sound terrifying!

Sacrifice, depends on your point of view, like with most things in life. Your quality of life is strongly impacted by how you see things, therefore having a positive attitude toward giving something up will affect how it affects you. For starters, the idea that we are “losing” or “giving up” something might cause us to feel deficient. This encourages you to obsess about the things you formerly had but no longer possess.

Even though you can’t help but feel like you’ve “lost” something, keep in mind that failure frequently results in learning, development, and the capacity to endure. Here’s a constructive approach to thinking about sacrifice: It frequently determines how successful you are in life. By making a decision, you make room for something greater or more productive. One of the hardest things to do is having to make sacrifices that impact other people. Whether we like it or not, those closest to us often have expectations of us, and vice versa. It might be difficult to “let people down,” but those who care about us will undoubtedly realise that sometimes you have to put other things before them.

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Kettlebell Vs. Weights – The Main Differences and Benefits

By Tonny Wandella

People often confuse between working out with a kettlebell and weight lifting since the two routines seem similar with a slightly different approach.

For the most part, both workouts yield similar results that mainly manifest as muscle hypertrophy, increased strength, and improved bone mineral density.

Difference between kettlebell and weights

The main difference between kettlebell training and weight lifting using other tools is the type of movement you’ll be performing.

For instance, the kettlebell swing offers a full-body workout by recruiting the vast majority of muscles. On the other hand, performing dumbbell curls primarily benefits the biceps and some accessory muscles.

Benefits of kettlebell and weight training

Offers an efficient full-body workout

Kettlebell exercises offer a full-body workout, as the vast majority of muscle groups get recruited.

The most common mistake that beginners make is focusing too much on the heavy machinery found in the gym, which targets specific muscle groups. This feature is fine for high-performing athletes who want to improve the function of a specific muscle group. However, in beginners, it could yield the exact opposite result.

By counting on your lower body to coordinate the swinging motion while stabilizing the kettlebell with your arms, the entire muscular system is working to perform this exercise, which improves cardiovascular health and promotes muscle hypertrophy.

Working out with dumbbells can also yield similar results. However, if you focus on restrained movements or machines, you’ll lose the advantage offered by free weights.

Stimulate your cardiovascular system

As you swing the kettlebell in the air, your cardiac frequency will rapidly increase to meet the demands of your muscles.

This benefit is also shared by weight lifting, as the explosive movement stimulates the heart to pump blood and improve cardiovascular health.

Over time, the heart will adapt to the large amounts of blood that are being pumped, which leads to blood vessel expansion mediated by the release of sympathomimetic neurotransmitters.

Promotes better flexibility

Unfortunately, most people have a desk job and a sedentary lifestyle that progressively wreaks havoc on their physiological processes.

One common chief complaint seen in people of low physical activity is decreased flexibility and articular range of motion.

For instance, the hip joint is especially predisposed to motion issues, which calls for the need of regular stretching and exercise.

The good news is that kettlebell exercises depend on the coordinated rotation of several articulations (e.g., hip, shoulder, elbow), making it the perfect exercise to improve flexibility and reduce injury.

Similarly, lifting a barbell or performing complex exercises with dumbbells increases the articular range of motion and decreases the risk of injury.

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The Significance of Practising in the Pursuit of Skill Improvement

By Azuni Voice

We are so used to taking shortcuts in life that we search for them everywhere, even while learning an art. We were disappointed to learn that there is just one way to get there and that there is no elevator. There is no denying that the adage “Every master was once a beginner” is well known. Nobody has ever developed talent or an art form from scratch. Any type of art requires patience, perseverance, and practice to perfect. Yes, practice is essential to learning any ability.

People who are just talented do exist in life, but even for those exceptional individuals, practice is crucial. A really talented artist will never take his work or skill for granted. Instead, they are always striving to improve both their art and themselves.

Practice is the only way to expand the range of your skill’s progress and mastery and maintain it once you do. You may learn a lot about your commitment to an art form and the course it is going by practising it. Only with experience will you be able to evaluate your art more accurately. The only way to make your desired talent your best friend is via practice.

Practice aids in sharpening your attention, allowing you to comprehend your craft better and giving you time to consider your flaws in order to get better over time. When learning a new skill, maintaining your concentration is crucial. For instance, you could be seeking beginner-level online dancing lessons or beginner-level online music courses because of the epidemic. As a novice, you can’t learn everything in an hour, but with practice, you’ll be able to identify the areas that still require improvement.

When you engage in a religious daily ritual, you prepare yourself for automaticity. Automaticity is the capacity to carry out tasks without preoccupying the mind with the minute particulars necessary, enabling it to develop into an automatic conditioned response or habit. It normally happens as a result of practice, repetition, and learning.

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