Its not an apparent bully ~ Media

So this week some serious matters have come to the attention of the public, and a royal has taken a step back, and decided to pursue other career ambitions. Without naming anyone in particular I just thought I would discuss what is really going on.

 

So when a person of color, or an outsider joins a very long line of tradition, sometimes certain societies are so powerful that they will constantly criticise this coloured person and make them so uncomfortable, they just wont accept them for who they really are, and real business relationships are founded on genuineness. If this mistreatment had happened to a person from a non coloured background, they would have been more readily accepted. In that respect you can say that there was some unfairness, and as a counselor you can see that there is just way to much pressure in the spotlight. Its not an obvious form of racism but there is an element of non acceptance. Its quite hard to see a person become a mother, become ambitious and also care yet be beaten up for life choices so publicly, it felt like there was no real sensitivity. If we only see this person as a royal, we will lose sight of our compassion in viewing them as another person in their 30s trying to figure life out like the rest of us. These past few days the news has been so depressing I recommend just switching off for a few days and focusing on the things that really count.

photo of red roses
Photo by Irina Iriser on Pexels.com

Calm, Prayer and Hope

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When decisions are made out of emotion there is little denial that it often leads to feelings of despair and regret, then the mind may tangle with self defeated thoughts.

In these times its really important to look forward to calm, prayer and hope.

 

The best strategy is the long term strategy and this is what we aim to do in counseling.

 

Its important to feel supported and also not apologise for ones own unique self exploration.

We have been offering voice call counseling sessions recently because clients are often pressured by commitments. Topics of discussion have included anxiety, depression and trauma. We are organising swimming events for groups in the near future keep up to date with us.

resilience quotes

SUCCESS IS NOT FINAL, FAILURE IS NOT FATAL: IT IS THE COURAGE TO CONTINUE THAT COUNTS.

Winston S. Churchill

CHARACTER CANNOT BE DEVELOPED IN EASE AND QUIET. ONLY THROUGH EXPERIENCE OF TRIAL AND SUFFERING CAN THE SOUL BE STRENGTHENED, AMBITION INSPIRED, AND SUCCESS ACHIEVED.

Helen Keller

THE MOMENT YOU DOUBT WHETHER YOU CAN FLY, YOU CEASE FOREVER TO BE ABLE TO DO IT.

Sir James Matthew Barrier

I’M ALWAYS PERPETUALLY OUT OF MY COMFORT ZONE.

Tory Burch

I LEARNED THAT COURAGE WAS NOT THE ABSENCE OF FEAR, BUT THE TRIUMPH OVER IT. THE BRAVE MAN IS NOT HE WHO DOES NOT FEEL AFRAID, BUT HE WHO CONQUERS THAT FEAR.

Nelson Mandela

ALL THINGS WHICH GREATLY HURT ME GREATLY TEACH ME.

Karen Salmansohn

IT IS HARD TO FAIL, BUT IT IS WORSE NEVER TO HAVE TRIED TO SUCCEED.

Theodore Roosevelt

STRENGTH DOES NOT COME FROM WINNING. YOUR STRUGGLES DEVELOP YOUR STRENGTHS. WHEN YOU GO THROUGH HARDSHIPS AND DECIDE NOT TO SURRENDER, THAT IS STRENGTH.

Arnold Schwarzenegger

PERSEVERANCE IS FAILING 19 TIMES AND SUCCEEDING THE 20TH.

Julie Andrews

A HERO IS AN ORDINARY INDIVIDUAL WHO FINDS THE STRENGTH TO PERSEVERE AND ENDURE IN SPITE OF OVERWHELMING OBSTACLES.

Christopher Reeve

IT ALWAYS SEEMS IMPOSSIBLE UNTIL IT’S DONE.

Nelson Mandela

YOU CAN’T BE THAT KID STANDING AT THE TOP OF THE WATERSLIDE, OVERTHINKING IT. YOU HAVE TO GO DOWN THE CHUTE.

Tina Fey

IT TAKES A GREAT DEAL OF BRAVERY TO STAND UP TO OUR ENEMIES, BUT JUST AS MUCH TO STAND UP TO OUR FRIENDS.

J.K. Rowling

SUCCESS CONSISTS OF GETTING UP JUST ONE MORE TIME THAN YOU FALL.

Oliver Goldsmith

STUDENTS MUST HAVE INITIATIVE; THEY SHOULD NOT BE MERE IMITATORS. THEY MUST LEARN TO THINK AND ACT FOR THEMSELVES – AND BE FREE.

Cesar Chavez

I AM NOT AFRAID OF STORMS, FOR I AM LEARNING HOW TO SAIL MY SHIP.

Louisa May Alcott

WHAT IS THE DIFFERENCE BETWEEN AN OBSTACLE AND AN OPPORTUNITY? OUR ATTITUDE TOWARD IT. EVERY OPPORTUNITY HAS A DIFFICULTY, AND EVERY DIFFICULTY HAS AN OPPORTUNITY.

J. Sidlow Baxter

EVERY STRIKE BRINGS ME CLOSER TO THE NEXT HOME RUN.

Babe Ruth

THE FUTURE DOESN’T BELONG TO THE LIGHT-HEARTED. IT BELONGS TO THE BRAVE.

Ronald Reagan

WE GAIN STRENGTH, AND COURAGE, AND CONFIDENCE BY EACH EXPERIENCE IN WHICH WE REALLY STOP TO LOOK FEAR IN THE FACE…WE MUST DO THAT WHICH WE THINK WE CANNOT.

Eleanor Roosevelt

THE VERY THINGS THAT HOLD YOU DOWN ARE GOING TO LIFT YOU UP.

Timothy Mouse in Dumbo

IT IS BEING HONEST ABOUT MY PAIN THAT MAKES ME INVINCIBLE.

Nayyirah Waheed

YOU MAY NOT CONTROL ALL THE EVENTS THAT HAPPEN TO YOU, BUT YOU CAN DECIDE NOT TO BE REDUCED BY THEM.

Maya Angelou

USE PAIN AS A STEPPING STONE, NOT A CAMP GROUND.

Alan Cohen

FEAR OF FAILURE IS THE FUEL OF ACHIEVEMENT. IF YOU WEREN’T AFRAID TO FAIL, YOU PROBABLY WOULDN’T BE HIGHLY MOTIVATED TO WORK AT THE LEVEL THAT MOST OF US HAVE TO WORK AT TO DO WELL.

Ruth Simmons

Weight loss booster in one week

ocean with rock formation under starry night
Photo by Dominika Roseclay on Pexels.com

Losing weight can be difficult during high stress levels or depression. Its essential to bring one’s conscious into a deep relaxed state. The aim of this booster is to ignite the passion to exercise and become healthier and stronger long term. Please do not try this for more than 7 days and please consult a doctor if you have any concerns. If you are pregnant, breastfeeding or have a prior condition please use caution and seek professional guidance.

The key to this week long program is the diet and nutrition.

Day One

Drink Senna tea (less than a teaspoonful of loose leaves in a big cup)  ~ the key to senna tea, is to not only infuse the tea in hot water but to reheat the tea in the microwave for a maximum of 2 minutes. The maximum amount of senna passes through the water this way. Add some honey and drink. Within 6-8 hours there maybe a strong bowel movement.

Drink one cup of green tea or black coffee, alittle sugar or honey is fine.

exercise steadily – this could be a 30 minute walk on the spot, or step ups on the stairs. and lots of stretching.

Planks on hands and knees 4 times for 20 seconds each plank.

at around 11.30 am have your first meal. It can be anything from 2 slices of toast with Jelly or eggs scrambled. It should be filling.

 

Late lunch/early dinner

Beef burger in a burger bun. one condiment. Perhaps some salad on the side, but no french fries.

One cup of juice, water, tea, or coffee with something sweet, like one cookie. Instead of having a cheat day, we incorporate small treats throughout the week, here we need to be careful not to be indulgent, so instead of having 5 small cookies have a maximum of 2.

Day 2

Meal prep

Bolognese, make bolognese the usual way, but once its cooled, divide into 5 containers and freeze, these can be used throughout the week, some of it can be added to taco mix, and some of it can be used in soup.

Carrots and cucumbers and hummus, to be eaten throughout the week.

Grapes, almonds, mineral water.

Chicken curry, dice chicken breast and brown, add some ginger garlic paste and fry in alittle oil add some masala spices, and then add a tin of tomato soup or squeeze some tomato puree or add a pasta sauce. you can add alittle cardamom powder and cumin (if you dont have masala spices), fry onions in a seperate pan and stir in one teaspoon of salt. Mix it all together, and simmer for 15-20 minutes till the breast has become tender.

Again let this cool down and divide it into containers. and store in the coldest part of your fridge, have it within 48 hours. (Day 2 and day 3)

Boil rice or pasta and this can be added to either the bolognese or the chicken during dinner or lunch times.

Day 2 involves having flavourful dishes, such as tacos, bolognese or chicken tikka curry, its okay to have carbs such as rice, or pasta, but the key to each meal is, portion size.

The challenge here, is to put enough food that will cover 1/3 or your plate. Before starting to eat drink one whole glass of milk, or water. Finish your meal off with something sweet.

Exercises:

Yoga for 20 minutes

Planks this time, perform a variety, side planks on knees and makesure you lift up the waist on each side 3-6 times, holding each plank for 10 seconds. Do planks on elbows, full body plank for 30 seconds.

Pressups on knees – 20 times.

Bellydance ondulations and internal hip circles, look up online. For 5 minutes.

Day 3

Senna tea, this time only a small cup

Coffee, tea, any carb, some fruit.

Delay first full meal till 11.30, this can be pasta, or rice with chicken.

Yoga for hips and back pain. (20 minutes is enough). Rehab with a hot water bottle, place it on your lower back and glutes, and then do some streching.

Meal – Pasta, bolognese, chicken,

 

Day 4

No Senna tea, breakfast as usual today.

snack – almond milk with a little spirulina and maca powder.

Lentil soup with some of your chicken or beef, add cinnamon and spices of your choice.

Start your exercise routine with 10 minutes of yoga (videos can be found on youtube) makesure you stretch and loosen the lower back and hips and knees and follow a suitable warm up

Today you will do a hiit workout for 17 minutes.

 

Day 5 follow diet from day 1

exercise routine is HIIT for 13 minutes, then do abdominal work, situps, crunches, planks with some ballet pliate with weights (wide leg squats)

Day 6

You can have pizza for dinner and some ribs if you have been good all day. No senna tea today. But only have skimmed milk in hot drinks and meals if recipes call for milk.

1 hour of walking and belly dance ondulation and internal hip circles, it involves contraction of the lower abs, then left glute, lift hip and then contract lower back and drop hip, the . contract right glute and lift hip, then drop and contract the lower ab, this should be done for 10 minutes. Planks and russian twists, Perform major muscle group exercises with weights, like the burpee and then as you stand up lift weight above the shoulder. Lunges, and then do tricep extensions or rows.

Day 7

Same as day 1.

 

 

 

 

 

 

 

 

 

New coping tool; JIGSAW PUZZLES

Improved Memory

Solving puzzles helps reinforce existing connections between our brain cells. It also increases the generation of new relationships. This, in turn, improves mental speed and thought processes.

Jigsaw puzzles are especially good for improving short-term memory. Our short-term memory helps us remember shapes and colors and visualize the bigger picture to figure out which pieces will fit together.

This is just one of the many health benefits that come with regularly solving jigsaw puzzles. Learn more here.

Better Problem-Solving Skills

The ability to creatively solve problems and think critically is greatly valued in the workforce. Puzzles help us develop all of those important skills.

Puzzles require us to take different approaches to try and solve a problem since there’s a lot of trial and error involved. We also learn the value of formulating theories, testing hypotheses, and changing our perspectives when something doesn’t work out according to plan.

All these skills can easily be transferred to our work life to make us more innovative and adaptable employees.

Improved Visual-Spatial Reasoning

When solving a jigsaw puzzle, we have to look at different pieces and figuring out where they fit within the larger picture. Doing this regularly helps improve our visual-spatial reasoning.

Better visual-spacial skills help with a number of everyday tasks, including:

Driving a car (parking, switching lanes, etc.)

Packing and figuring out how many items can fit in boxes, suitcases, or the trunks of our cars

Using a map

Visual-spatial ability is also important for people who work in certain fields, such as:

Architects

Engineers

Chemists

Artists

Surgeons

More Education Opportunities

Crossword puzzles and other word games provide great educational opportunities. They help us improve our vocabulary, as well as our language, research, and spelling skills.

You’re never too old to challenge yourself by learning new words and phrases, and puzzles provide a fun way to accomplish that.

Increased IQ

Puzzles provide improvements to our vocabulary, memory, and overall reasoning. So, it shouldn’t come as a surprise that one of the other benefits of puzzles is that they help raise our IQ (intelligence quotient).

One researcher from the University of Michigan even found that adults could boost their IQ by four points after spending 25 minutes a day playing puzzle games.

Delay Dementia and Alzheimer’s

Even if you don’t care about raising your IQ, keeping your brain active with puzzles can help delay the symptoms of dementia and Alzheimer’s disease.

Studies show that keeping the mind active through puzzles and other problem-solving activities can reduce the amount of brain cell damage that occurs in Alzheimer’s patients. It also supports the growth of new nerve cells and strengthens the connections between them.

Researchers have also found a correlation between the number of years someone has been solving puzzles and the likelihood that they will develop Alzheimer’s. So, the sooner you start making puzzles a regular part of your life, the better. It’s never too early to start protecting your brain.

Improved Mood

Another one of the benefits of puzzles is that they increase our brains’ production of dopamine.

Dopamine is a neurotransmitter that regulates mood and feelings of optimism. It also affects memory, concentration, and motivation.

Dopamine is released every time we successfully solve a puzzle — or even just get one piece in the right place. This encourages us to continue working on solving them and challenging ourselves.

Lower Stress Levels

At the same time that puzzles challenge us, they also help us to relax.

Our brains also go from a “Beta,” or wakeful, state to an “Alpha” state when we’re solving puzzles. The Alpha state is similar to the state we’re in when we’re dreaming.

This shift in consciousness comes with many benefits, including:

Ability to make deeper connections

Improve our mindset

Relieve stress

Improve mood

Increase our self-confidence

Increased Attention to Detail

When you’re trying to solve a puzzle, especially a jigsaw puzzle with tiny pieces that all look alike, attention to detail is crucial. You need to train your eyes to pick out slight differences in color or shape that will help you put everything together.

An ability to pick up on small details helps in every aspect of our lives, especially at work. When we’re more detailed oriented and precise, the quality of our work improves.

Increased Productivity

When we’re happier and less stressed out, it’s easier for us to concentrate. When our concentration improves, our productivity naturally skyrockets.

If you’re struggling to stay on task at work or school, consider taking a short break to solve a puzzle and reset your brain.

Many offices are actually starting to include jigsaws and other puzzle games in their breakrooms. These puzzles let employees take their minds off work for a few minutes and come back refreshed and ready to go!

Better Collaboration

If you’re looking for another reason to incorporate puzzles into your workplace, tell your boss that they’ve been proven to build collaboration between coworkers.

Researchers at Yale University found that giving people the opportunity to work together on solving puzzles allowed them to improve relationships and their abilities to cooperate to finish a task.

Start Reaping the benefits of jigsaws today