How to develop competencies | You get less competent the more you run away from challenges

How to develop competencies | You get less competent the more you run away from challenges . 

Believe it or not, personal competence is actually like a muscle. If you haven't been to a gym before and you start lifting weights, what do you think will happen? 

Well, it doesn't take a brain surgeon to figure out that in the morning, you're not going to feel all that well. It seems like your muscles are aching all over the place. It's like they're screaming at you to stop working out. 

You put a tremendous amount of pressure on muscles that are not used to that stress and pressure. What do you think will happen? That's right, a lot of pain. The secret here is that you must work through the pain. 

A lot of people are under the impression that if their body is telling them that it's in pain that this is their signal to stop. This is the most common mistake rookies make. When you listen to your body, you're basically listening to that part of yourself that is telling you to take it easy. You're listening to that part of yourself that does not want to be stressed, confronted and challenged. 

What do you think it will ask for? That's right. It will ask for you to take it easy. It will ask you to do something else that is more pleasurable. It's going to ask you to just lay off anything that may involve discomfort, inconvenience or sacrifice.

But it turns out that if you want to make the pain go away, you go to the gym and lift more weights. Sure, it feels like murder the next day, but if you keep going, the pain evaporates. It turns out that the pain is temporary. It's the small price you pay to achieve higher levels of muscle discipline and strength.

The same applies to your competence. If you want to just focus on your current level of expertise and knowledge, you're not going to improve. You're not going to be curious about what else is out there. You're not going to challenge what you think you know. You're not going to break things apart and try to put them back together and figure out how to connect the dots and see the big patterns.

You're not going to achieve any of that. Those are the things that will take your knowledge to the next level. Those are the things that will enable you to become a greater expert and authority in whatever field you're in.

Unfortunately, a lot of people think that they can coast or take it easy based on their current level of expertise. They end up running away from challenges. They focus on the things they know. They focus on the “tried and proven.”

Unfortunately, the more they do this, the less competent they become because the value of their knowledge erodes over time. Also, if you don't want to challenge yourself, chances are you're not going to figure out better ways to articulate what you already know.

To get away from this catch 22 and position yourself for greater levels of authority and credibility, click here. Competence is built on confidence and you will get a road map that will enable you to step up your game on so many levels.
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self-esteem articles | How Competence is the true building block of real confidence

Competence is the real foundation of genuine confidence

Let'' s get something clear. There are all sorts of phony types of confidence out there. After all, the whole idea of faking it until you make it is actually still popular in the United States. A lot of individuals are under the impression that as long as you look successful, that'' s all that matters. Real success will ultimately overtake you.

By the very same token, there are no scarcity of individuals who think that as long as other individuals buy into the idea that you know what you’ re speaking about then this is as great as the real thing. These are the types of individuals who make a big deal out of formal titles or one’s positioning on any type of organizational chart. The concept is that your role defines you. To put it simply, if you bring a title, your title in some way some method bestows some sort of immediate skills on you.

Both of these idea involve magical thinking. There are simply a lot of leaps of faith in addition to reasoning required for people to accept these and for these to have actual impacts. Unfortunately, there are a lot of people who believe in fabricating it until they make it. The line of individuals who think that their titles or how others view them really identifies who they are is really rather long.

Naturally, as everybody knows, all this is a misconception since there'' s an extensive difference between appearing like you know how to do things and really being able to provide. Sadly, we have a society that is so obsessed about self-confidence that it relates it with self confidence which ends up being an incorrect type of confidence.

Keep in mind, it doesn't truly matter whether you believe you understand how to build a bridge or not. It doesn't matter if you'think you ' re a genius or not. What matters is whether you are able to perform what society asks of you.

This is where the rubber fulfills the road. Regrettably, a great deal of people who put a lot more significance on self confidence developed on self esteem fall apart. They simply collapse like a home of cards due to the fact that they have construct their confidence on something that'' s not real.

Proficiency is the true foundation of genuine confidence due to the fact that it'' s tried, evaluated and you only develop competence when you deal with difficulty, challenges and failure. Sure, there's a remarkable quantity of pain and inconvenience getting to this point, however that'' s specifically the point.

It'' s not something that you get just for appearing. It'' s not simply some sort of door reward. It's something that you fight for. It's something that you earn. It'' s something that you sacrifice for.

If you want to construct your self self-confidence on something real, click here. You will get the inside scoop on how to develop self self-confidence that will not fall or fade or break down in the face of troubles. If you wish to be the only person in a crowd that will have the ability to stay with something for nevertheless long it takes until you achieve victory, 

click here.

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self-esteem articles : Self esteem without competence is a recipe for failure

self-esteem articles : Self esteem without competence is a recipe for failure

Self esteem without competence is a recipe for failure.

For the longest time, in the United States and in other places, academic policy makers bought into the concept of self-confidence. Please comprehend that self-confidence is an advantage. No one'' s challenging that. Nevertheless, according to this instructional policy philosophy, for trainees to carry out well in life, they need to have their self esteem developed up and encouraged early on.


Once again, simply like the observation that self-confidence is a good idea, this seems respectable on the surface. What'' s there to argue about. The issue is if you are going to be constructing your self-confidence based upon affirmations and being made to feel great about who you lack any accomplishments or physical outcomes produced by your efforts to back it up.


You are building your house on sand. This is specifically what occurred with generations of youth fed on the consistent diet of self esteem stimulation. That'' s really what it is. You just promoted the development of self-confidence not through actual accomplishments, accomplishments, sacrifice, effort and other conventional signs of success.


Rather, individuals got self-confidence by being appreciated for showing up. That'' s it. That ' s all you need to do. You simply require to appear and you get a prize for participation. According to this school of idea, your feelings are paramount.


If only things worked that way. Unfortunately, a great deal of individuals who base their self-esteem on the truth that they took place to reveal up know deep down inside that their confidence is hollow. They know that this is not the method reality works. They understand that the world may have some disrespectful surprises awaiting them. Not surprising that, numerous people with supreme self-confidence are really frustrated and confused.


As long as you'' re feeling alright about yourself, then there'' s really not much difference between what you believe and what everyone else believes. You are entitled to your evaluation of yourself, the rightness of your action, so on therefore fort.


What this developed is self-confidence that produced a very hollow self confidence. Individuals definitely can feel that they can do stuff, but they can just do it in theory. When they'' re in fact given obstacles to produce and provide results, the majority of individuals, who focus mostly on self esteem without the matching proficiency, fall apart like a home of cards.


Self esteem without skills is a recipe for failure. If you'' re having a bumpy ride in any location of your life or you feel you'' re frustrated or stuck in any location of your life, perhaps it'' s due to the fact that of this. Sure, you feel good about yourself and it appears like you have a high price quote of your capability to get things done.


Unfortunately, unless and till that high estimate is based upon actual experience and results, you'' re simply squandering your time. It'' s most likely going to be really hard for you to conquer obstacles. It'' s most likely very appealing for you to just stop the moment you'' re confronted with actual problem.


If you'' re suffering from any of these, luckily there is a relatively straightforward and easy solution. Click on this link for the option.

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Link Building Techniques: The Good, the Bad, and the Ugly


Connect Building Techniques: The Excellent, the Bad, and the Ugly

We all understand that we require links to rank well. But some individuals are still not sure about what constitutes an excellent link or a bad link.
That info is critical in making smart link building choices.
Meddle questionable link building methods today –-- even unintentionally-- and you will eventually discover yourself on the incorrect side of a penalty, costing you traffic and sales.

That's why it's so crucial to understand exactly what sort of links have a favorable impact on ranking and are appropriate according to Google's Web designer Guidelines. 
So we're going to look into the excellent, the bad, and the ugly of links. This post will explain which type will injure your website, which will simply lose your time by not improving ranking, and which will move you to the top of the search results. 

On a related note, it's important to have a method instead of simply blindly developing links. This will save you time, money, and energy while improving your results. The Great Hyperlinks Great links tend to be earned naturally and usually aren't scalable.
 Organic link building takes a lot more effort and time, however it also indicates the links you do get are more valuable due to the fact that they are harder for your rivals to reproduce. This gives you a more dominant position in your market, and that's what we're all trying to find, right? Editorial Hyperlinks The most apparent example of a good link
is when, unbeknownst to you, a journalist (or factor, or blogger)is so surprised by you, your company, or your service or products that they take the effort to compose an article about you and link to your website. Contrary to what some in the SEO neighborhood (consisting of Google)claim, this is pretty uncommon. 

Equally as great is when an individual relationship leads to a comparable circumstance, either straight or through an intro to a journalist, factor, or blogger-- offered that there is genuine worth for their audience in your story. For example, when I wrote a recent article on the function of traditional public relations in SEO for another publication, I included a number of quotes and a link from a good friend who runs a large and successful PR firm specifically due to the fact that her insight was incredibly valuable to the audience, thanks to her comprehensive background. 

Visitor Blogging :Guest blogging, when done properly, ranks simply a little listed below the previous 2 examples in terms of value, mainly due to the fact that while the website it's published on has editorial oversight, it,s still produced by you instead of a more unbiased 3rd party. It's important that these posts supply worth to their audience and not exist just for a link. In truth, since Google has split down hard on guest posting as a link building’ tactic, I discover it finest to be extremely cautious by going way beyond the expectations of value and be extremely conservative in terms of outbound links to your own site. 

To play it safe, any visitor blogging ought to be finished with the intent of building your brand and reaching a bigger audience-- rather than building links. Building links is merely a by-product of doing a fantastic task at that. Specific niche Directories In basic, directory sites are all but dead. However, highly focused niche directory sites can still be an important – source of links.


That being stated, you might only discover a handful of worthwhile directory sites concentrated on your specific niche, and their SEO
worth will vary significantly, however it's certainly worth looking into. You need to broaden your thinking beyond the conventional concept of a web directory site and look at trade organizations, niche-specific networking groups, and expert associations too due to the fact that the majority of have a Members Directory site these days.
When examining a directory site, you'll want to make sure that they: Have a vetting process, instead of simply accepting anybody who is willing to pay the charge. Regularly release important material that online search engine can access and index. Routinely prune broken links from members who no longer have an
active website. This might sound overly’ puritanical, however I would avoid any directories that allow keywords in the anchor text of the listings. Structure Those Excellent Hyperlinks. Gone are
  • the days of precisely matching anchor text to the keyword phrases you wish to rank for.
  • It looks abnormal, and thus easily recognizable by Google's algorithm, which will just continue to get much better at identifying patterns thanks to synthetic intelligence. When another person connects to you without your input, the anchor text tends to be quite natural,so you have not much to stress over. When you're the one producing the links, however, such as when visitor posting, you need to be a lot more cautious due to the fact that your own actions(vs. those of a 3rd party)will be seen with a lot more examination if you're ever manually reviewed.
     
    There is a time and location for exact match anchor text, however in many cases, I tend to go with something more detailed, like I did in the previous link to my Search
    Engine Journal post on expert system. You need to likewise usually connect to the most pertinent internal page instead of the homepage(unless you 're mentioning the company, in which case you need to use the business name rather of a keyword). The Ugly Links While it might be easy to
    produce these kinds of links in great deals, they won't have much impact (if any)on your organic ranking. Investing time in producing these types of links is a waste of time, money, and energy because they will never ever create much of a roi. To make matters worse, if you utilize these link building methods’-- even though they aren't effective-- you & rsquo; re most likely to ultimately suffer a charge.

    Guest Posting at Scale

     If you've been in the SEO market for more than a few years, you probably keep in mind when short article directories were the hot brand-new thing and you might merely fire up a program to submit your short article to countless these websites at the same time. The majority of these programs even had the capability to spin or modify the material, resulting in a special  short article for each submission. 

    This produced a swath of trash sites that served no purpose aside from showing advertisements’ within primarily worthless and redundant material. Those days are fortunately behind us. Nevertheless, even when carried out manually and at a smaller sized scale, this strategy is problematic when you're doing it mostly to construct links since it creates apparent patterns that Google's algorithm can easily identify “. 

    Links From Non-Relevant Site There is virtually no worth in links from a divorce legal representative's website pointing to a basic specialist's website. Today Google is pretty great at identifying the subject of a website, and they usually only appoint significant weight to links that are relevant to their target. 

    No matter how easy it may be to acquire a link, don't waste your time if it isn't pertinent. Header, Footer & Sidebar Hyperlinks Google doesn't offer much weight for links in specific areas of a web page, including headers, footers, and sidebars. 

    In basic, site wide links are a bad concept other than in a few cases: Linking to a relevant sibling publication that you own. For example, if Huffington Post connected to their India edition, that would be fine.


    Nevertheless, if you run a general specialist company and a home loan company, a site wide link from one to the other would be dangerous. Identifying software application that runs a website, as you see with a lot of content
    management, blogging, and e-commerce systems. Determining who designed a site. An important caveat here is that while you don't need to use the nofollow characteristic on these links, you do
    • need to utilize top quality terms such as the company or publication name rather than keyword-rich anchor text. The Bad Hyperlinks Further down the rabbit hole are links that need to be prevented at all costs. You need to disavow any bad links you've used in the past due to the fact that they will absolutely lead to a penalty when you' re inevitably caught. From that point forward, Google will start watching
    • your link structure efforts with even more scrutiny. When you've arrived on Google's radar, any actions that may have been dismissed as a truthful mistake will now be considered as an attempt to unethically control ranking. Paid Hyperlinks You might be believing
      that you can get away with buying paid links due to the fact that you're doing it on a little scale and/or through individual relationships, right? 
    • That sounds possible until you think about that if a website owner is offering links to you, they' re most likely selling links to at least a couple of other individuals too, and those individuals are more than likely purchasing links from other websites.
      You can see how quickly the network expands from there. Think about how numerous people, purchasers, and sellers, are really involved, and then ask yourself how challenging would it be for an organization with

      the data and resources of Google to identify paid links. All they need to do is capture one purchaser or seller and then follow the breadcrumbs to recognize the other purchasers and sellers. Comment or Online Forum Spam

      While its easy to blast countless links to forums and comment sections of blog sites, it's also easy to damage your brand by doing this due to the fact that you're slapping your spammy links all over someone else's site. Besides, links in the remark area of blogs are no followed, and lots of forums no follow outbound links also, so you won't see much, if any, SEO benefit but you will open yourself to the danger of a link-based penalty.
      Especially given that you'll anger other website owners who will be more than delighted to report you to Google. 
      General Directories We've currently discussed how specific niche directories have the potential to be important. However, you need to prevent general directory sites like the plague. 

      These are the embodiment of everything Google hates due to the fact that they usually accept any site(other than those promoting pornography, betting, or violence)so long as
      you're happy to pay their fee. This is a textbook example of a paid link. 
      The directory isn't pertinent to your website, and in many cases, it does not have any helpful material. Personal Blog Networks Why go through the inconvenience of structure legitimate links when you can simply install WordPress on a few dozen domains and link to any website you want anytime

      Well, for beginners, similar to with paid links, it's pretty easy for Google to determine private blog site networks, leading to penalties in the brief term, and more analysis in the long term. 

      The more significant reason not to use personal blog networks as a link building method is that you'll still need to publish loads of initial, top quality material and produce inbound links to the blog sites in
      your network in order for it to have any worth at all. That time, cash, and energy would be much better invested in producing amazing content and earning incoming links to your own site. 

      When you think about that owners of most genuine sites continuously work to produce new material and make new links, the value of a link from their site to yours constantly becomes more valuable.

       Conclusion 

      Hyperlinks are an important part of SEO today, but if you wear  to understand which type breaches Google's standards, you can quickly end up doing more damage than great. Links aren't  going to vanish as a ranking element anytime in the foreseeable future, so it's vital that you comprehend precisely which type will enhance your ranking, which type won't, and maybe most importantly, which type will get your website penalized.

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Banana bread is having a moment




If there ' s an informal snack of the coronavirus pandemic, it's a sweet, soft loaf of home-baked banana bread.

The easy-to-make reward has been the most searched-for recipe throughout all US states for the last 1 month. Web searches skyrocketed 54% over the same duration, as Americans searched for both time-tested timeless variations and dishes with a twist like vegan chocolate-chip banana bread.

A rapping loaf of banana bread is the star of a quarantine-themed novelty song, and even celebs are connecting on their aprons.
In March, Chrissy Teigen made headings when she traded a loaf of her signature banana bread for a bag of romaine lettuce after finding that Los Angeles grocery shops were offered out. (Discover Teigen'' s banana-bread dish, which includes shredded coconut, sliced dark chocolate and vanilla pudding mix here.

The psychological health advantages of baking banana bread

Psychology discusses the banana-bread trend, stated Julie Ohana, a licensed master social worker and the founder of Culinary Art Therapy in West Bloomfield, Michigan, where she utilizes cooking as a way of communication and expression.
"We ' re all searching for ways to make ourselves feel better and make ourselves feel comforted."
"However the benefits of baking surpass nostalgic home cooking, described Ohana, who believes costs time in the kitchen can help manage tension, boost self-esteem and teach mindfulness. As screen time increases for lots of Americans, Ohana stated that baking is an important possibility to disconnect. "Close the screen, step away from all of it, collect some active ingredients," "she recommended. 
"Do something that'' s far more of a sensory experience."

"An all-American recipe for the pandemic



''Baking powder was an American development,"stated Civitello, who is the author of Baking Powder Wars: The Cutthroat Food Battle that Revolutionized Cooking. ""It ' s so American. It'' s low-cost, it'' s fast, it ' s simple and it ' s foolproof. "Using chemical leavenings, as baking powder and soda are called, helped produce whole new categories of baked items. Among those fasts breads, Civitello stated. (Quick breads consist of now-familiar treats such as banana bread, pumpkin bread and poppy-seed bread.)

However when Americans baked their very first fast breads in the 18th and 19th centuries, bananas were not on the average home shopping list. Bananas were unusual and costly until the early 20th century, when the United Fruit Business brought in huge shipments from plantations in Latin America.
Banana bread, it ends up, was substantiated of three major American food innovations: industrially produced chemical leavening, fast breads and long-distance shipping of perishable foods.

Banana bread'' s long-lasting appeal"It was the early 1930s when banana bread truly began to remove,""said PJ Hamel, a baking professional at the King Arthur Flour Company.


That'' s when bananas were cheap and ubiquitous, and dishes for the treat ended up being prevalent, composed Hamel in a blog post about banana-bread history. Even through the Great Depression, stated Hamel, bananas were low-cost and easy to buy.

Looking into recipes from the 1930s, Hamel discovered variations published by Better Houses and Gardens, the United Fruit Business and the Pillsbury Flour Mills Business. And Hamel, whose own favorite banana bread recipe is this whole-grain version from King Arthur, stated that the pleasant treat has developed over the decades.



"" You discovered to make it in Lady Scouts," or you learned to make it in home class. A great deal of individuals have excellent memories of banana bread." Cooking art therapist Ohana agreed. 

Get CNN Health "' s weekly newsletter Sign up here to get The Outcomes
Remain in with Dr. Sanjay Gupta every Tuesday from the CNN Health group.
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Goro VS Machamp (Mortal Kombat VS Pokémon) | DEATH BATTLE!


Goro VS Machamp (Mortal Kombat VS Pokémon) | DEATH BATTLE!

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Kevin Gates - “Wetty” (Freestyle) (Official Music Video - WSHH Exclusive)


Kevin Gates - “Wetty” (Freestyle) (Official Music Video - WSHH Exclusive)

Kevin Gates - “Wetty” (Freestyle) (Official Music Video - WSHH Exclusive)

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Aliens' actor Jay Benedict dead from coronavirus



Aliens' actor Jay Benedict dead from coronavirus


Aliens' actor Jay Benedict has sadly passed away aged 68 from coronavirus.
His official website announced the tragic news on Saturday, writing: 'It is with profound sorrow that we must announce Jay’s death on the 4th of April due to complications arising from a COVID-19 infection.'
The actor who played Russ Jordan in Aliens and starred in The Dark Knight Rises, was also well known for playing John Kieffer, the US Army officer and friend of Christopher Foyle in Foyle’s War.   Aliens' actor Jay Benedict dead: Star, 68, passed away on Saturday 'due to complications arising from a COVID-19 infection' (pictured in 2008)
Aliens' actor Jay Benedict dead: Star, 68, passed away on Saturday 'due to complications arising from a COVID-19 infection' (pictured in 2008) Acclaimed: The actor who played Russ Jordan in Aliens (pictured) but also starred in Foyle's War and The Dark Knight Rises
Acclaimed: The actor who played Russ Jordan in Aliens (pictured) but also starred in Foyle's War and The Dark Knight Rises 
He was married to actress Phoebe Scholfield and together they ran Sync or Swim, a company providing post-production ADR (Automated Dialogue Replacement) services to the film and television industry. 
According to his website, recent projects have included Downton Abbey, Dickensian, Call the Midwife and Beowulf: Return to the Shieldlands. 
Jay and Phoebe had two sons together, Leopold and Freddie and Jay also had a daughter called Alexis from a previous marriage.  Missed: Allo Allo star Vicki Michelle, 69, paid tribute to Jay on Twitter on Sunday, writing: 'Shocked to hear one of our most brilliant actors and kind lovely man Jay Benedict has passed'
Missed: Allo Allo star Vicki Michelle, 69, paid tribute to Jay on Twitter on Sunday, writing: 'Shocked to hear one of our most brilliant actors and kind lovely man Jay Benedict has passed'
Allo Allo star Vicki Michelle, 69, paid tribute to Jay on Twitter on Sunday, writing: 'Shocked to hear one of our most brilliant actors and kind lovely man Jay Benedict has passed. 
'Married to my lovely friend Phoebe Scholfield #AlloAllo My heart goes out to her and her family at this sad time #PhoebeScholfield @FreddieBenedict #LeoBenedict #SyncorSwim #COVID19.' 
John Challis, 77, best known for playing Aubrey 'Boycie' Boyce in Only Fools And Horses also took to Twitter to play tribute.  Sad: John Challis, 77, best known for playing Aubrey 'Boycie' Boyce in Only Fools And Horses also took to Twitter to play tribute
Sad: John Challis, 77, best known for playing Aubrey 'Boycie' Boyce in Only Fools And Horses also took to Twitter to play tribute News: TCG Management also paid tribute after the loss of one of their beloved talents
News: TCG Management also paid tribute after the loss of one of their beloved talents 
He penned: 'Strangest coincidence this morning-talking on the telephone to my brother in law & telling him that my old friend Jay Benedict died yesterday.
'Talented actor & someone I used to rock around with,& Johnny said ‘Oh no! Jay was my friend at school.’ Weird or what? @SherrieHewson.'    
TCG Artists' Management, who represented Jay wrote: 'It is with great sadness that we announce the passing of our dear client Jay Benedict, who this afternoon lost his battle with COVID-19. Our thoughts are with his family.' 
Born in Burbank, California on 11th April 1951, Jay and his family moved to Europe when he was a young child. 
He was English/French bilingual, and could also speak Spanish and German due to travelling a lot throughout his childhood.  A look back: Among his varied roles, he starred alongside Malandra Burrows, [Kathy Glover], as Doug Hamilton in Emmerdale in 1997
A look back: Among his varied roles, he starred alongside Malandra Burrows, [Kathy Glover], as Doug Hamilton in Emmerdale in 1997
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How to Significantly Improve Your Hair in 90 Days

A lot of people are walking around with dry, damaged hair — but they have no idea. Or they have a clue but haven’t considered a remedy besides shaving it all off. (And that’s a very effective remedy if they intend to keep it shaved.) This hair is brittle, frayed, and parched, and the follicle is likely on life support, too, malnourished and unable to grow firm, full, shiny, healthy hair. Instead, from the root itself, these hairs are desperate and lifeless.
Hair can become damaged for many reasons and is usually a combination of variables. These include things like smoking, lack of rest, consuming alcohol and sugary foods, dehydration, poor hygiene, dandruff, environmental elements, lack of protein and vitamins, and more. Even dyeing the hair or using a blow dryer too excessively can significantly hinder your hair’s health.
If you want a restart on everything, then follow the below tips. (In addition to kicking all your vices, like not sleeping enough, or binge drinking, or smoking.) In 90 days’ time, we can promise a significant change to the hair that’s growing from the follicle, which will set you up for healthier, firmer, shinier, fuller hair after a few more months.

Establish a hydration-focused hair care regimen

This is easy: Get twice as much conditioner as you do shampoo, but you can’t buy just any kind of that duo. Look for shampoos that express their hydrating powers, that they leave hair moisturized in addition to clean. They’re likely the ones that swap out sulfates and other drying agents, and are also plugged full of nutrients (almost like a conditioner). Use this shampoo one every second or third day. Yep — that’s the limit. Exceptions can be made if you find that the extra-washed hair stays more voluminous—but therein lies the problem. There’s often more volume when hair is parched. And there are other ways to achieve that effect while keeping it healthy.
Next, follow every wash with a conditioner, and then condition once on the days between shampoos, too. This will flush much of the excess oil, gunk, and product from the scalp and hair, but we’ll address those matters later in this roundup. Secondly, by shampooing less, your scalp will slowly train itself to produce less oil anyhow, since you’re no longer stripping it over moisture on the daily. By doing this, you’ll enjoy naturally nourished, soft, and vibrant hair.
Never combine your shampoo and conditioner — always use the conditioner last or on its own. Its job is to fill your hairs full of vitamins and nutrients that keep it soft but strong. Don’t skimp on this product — nor on the shampoo — because the cheaper the product, usually the more damaging and drying it is.
We recommend: SEEN’s outstanding shampoo and conditioner

Shampoo by SEEN $29

Introduce thickening products (unless your hair is already thick)

Here’s a cheat code to having healthier hair: Sometimes, it’s all in how things appear. We’re not suggesting any shortcuts, nor are we suggesting any products that will compromise your hair’s health. But, if you use styling products that naturally bind to the hair and give it a thicker appearance (conditioners and shampoos exist for this, too), then you can make your hair seem fuller, thicker, and stronger instantly. The key, though, is to find water-soluble products that will simply rinse out on their own (requiring no shampoo). Many stylers are made this way now, but it never hurts to ask. And yes, the rest of our tips will address more permanent solutions and habits to build.
We recommend: Aveda thickening paste, Davines body-building treatment

Thickening Paste by Aveda $26

Prioritize your scalp health

Your hair’s health is directly tied to that of your scalp. After all, that’s where each follicle resides. It’s kind of like expecting to grow healthy crops from dried, poisoned soil: You’ve got to address the dirt if you want the plants to grow properly. This includes preventing (or eliminating) flakes and dandruff, as well as toning the scalp in order to produce less (or more) oil, depending on which is needed. The scalp can easily become irritated, playing host to bacterial or fungal outbreaks, and it’s especially sensitive to the elements—the hot sun (not to mention sunburn), excessively hot water, and bone-dry winters can all compromise the scalp and in turn each of the hairs that spring from it.
Some proactive ways to stay atop of your scalp care include: Periodically swapping in a dandruff shampoo for your usual one—perhaps twice a month—or using a scalp-focused duo (like the SEEN products we suggested in the first tip); using a scalp-toning serum (with ingredients like charcoal or tea-tree oil) as needed; using a scalp scrub once a week to lift any excess flakes and simultaneously tone the skin — doing so also massages the scalp to stimulate blood flow to the hair follicles, and in turn strengthen and fortify each one.
We recommend: Davines purifying shampoo, Briogeo scalp serum, and Christophe Robin scalp scrub.

Purifying Shampoo by Davines $32


Scalp Revival Treatment by Briogeo $32


Scalp Scrub by Christophe Robin $47

Try hair masks or leave-in conditioners

Hair masks and leave-in conditioners are essentially the same thing, in that you apply them to freshly washed hair and they juice up each strand with an extra dose of nutrients. Masks you rinse out, and leave-in conditioners you… leave in. These treatments can be done once a week before bed. Oh, and to that note, it’s always good to shower before bed if you want to prioritize healthy hair. You can do a quick rinse in the morning to wake up and get your face clean and all that, but the main shower should be before bed, to thoroughly wash away the grime and pollution you’ve accumulated all day, and to maximize the benefits from treatments. There’s far less threat awaiting your hair while you sleep, so a simple rinse in the morning is sufficient — you can often even skip the conditioner.
These hair treatments, however, only make sense for medium or longer styles.
We recommend: Rahua leave-in conditioner treatment, Moroccanoil curl-defining cream (for daytime use, pre styling), Blue Lagoon Iceland hair mask.

Leave-In Conditioner treatment by Rahua $38


Curl-Defining Cream by Moroccanoil $34


Hair Mask by Blue Lagoon Iceland $51

Consider hair loss remedies, as well as vitamin-rich supplements

This is only something to consider if your hair woes stem from thinning or excessive fall. Talk to your dermatologist about the ways that certain products, pills, and potions may help your hair grow thicker, fuller, and denser. Often times, you can restore any hair lost from the crown (that is, excluding recession) if you act within a year or two. This varies for all men. Your doctor can also address potential health risks associated with medicines.
Once you start, you may notice results in as little as three months, though you may also notice that some hair falls out when you begin use. That’s because it’s re-starting its growth cycle, just as the dormant follicles are getting stronger and generating new hair cycles as well. You may notice sprouts in those first few months, and by 6 months, you should notice significant extra coverage, assuming you’re a prime candidate for these remedies.
Some companies approach hair loss from within, by selling proprietary supplements focused on hair strength and endurance. You can also simplify that by ensuring you eat plenty of protein and ingest enough biotin, but these well-regarded companies (like Nutrafol and Viviscal) have armies or fans who swear by the results.
We recommend: Both hims and Keeps if you want to skip the in-office appointment. Their board-certified dermatologists will assess your concerns over the web, provide proper advice and warnings, and will check in to gauge your response and progress. Look also at Nutrafol’s thinning hair supplement as well as Viviscal’s.

Thinning Hair Supplement by Nutrafol $88

Change your habits

We’ll cut right to the chase: The vices are exactly that. Smoking, drinking, partying, drug use, poorly resting, eating sugary and processed foods, and even ingesting excessive caffeine — it’s all bad for your hair. It’s bad for your skin, including your scalp, and it’s bad for the rest of your body too. Staying hydrated and eating nutritious, of-this-earth foods are surefire ways to have healthy hair and healthy everything. Magnify the results by staying physically active and getting quality rest, 7-8 hours nightly. Make a change now, and you’ll notice a unilateral boost to your reflection within a few weeks — and imagine how good it’ll be in three months’ time.
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'Lockdown regulations have caused spiritual depression to Muslims'


'Lockdown regulations have caused spiritual depression to Muslims'

Mujlisul Ulama and Jamiatul Ulama have requested that the government ease the regulations and allow them to attend mosque but other Muslims insist that social distancing must be maintained.
The Muslim groups' legal team, Zehir Omar Attorneys, has sent a letter to Co-operative Governance and Traditional Affairs Minister Nkosazana Dlamini Zuma and president Cyril Ramaphosa appealing for the regulations to be reviewed.
Zuma recently announced amendments to the regulations that include certain individuals being permitted to move between provinces, metropolitan and district areas for purposes of transporting a body for burial purposes. Zuma added that the current prohibition of 50 persons attending a funeral is still in operation.
According to a letter from the organisation’s representatives, the lockdown regulations have caused spiritual depression to Muslims which has an impact on their minds and hearts.
The legal representatives of the group have also disclosed in the letter that they have no fewer than 20 mosques and several thousand worshippers located at these mosques in different parts of the country.
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LeBron James produced 'I Promise' documentary debuts Monday on Quibi


LeBron James produced 'I Promise' documentary debuts Monday on Quibi


LeBron James' 'I Promise' documentary series debuts Monday on Quibi

LeBron James will not step on an NBA court anytime soon amid uncertainty about the coronavirus pandemic. But he put together a project that should entertain and educate both hoops-crazed fans and the general public.
The “I PROMISE” documentary series makes its debut Monday on Quibi, a mobile-only streaming platform that will showcase 15 episodes capturing the varying successes and challenges James, teachers and students have faced since the opening of the “I Promise School” in 2018 in James' hometown of Akron, Ohio.  
The show is launching with three episodes, and will unveil new ones the following 12 weekdays. Each episode, which lasts about eight minutes, will deal with specific themes regarding the program’s efforts to close the educational achievement gap in James’ hometown. According to Quibi’s release, “the series will explore the day-to-day trials, triumphs, and life-changing impact of the school staff, students and families working together in a unique, family-first educational environment that embraces the trauma and challenges many face in Akron.”  
Marc Levin directed the series produced by SpringHill Entertainment, with James serving as an executive producer.  
“It’s not instant oatmeal that we’re creating here,” James said in the documentary. “You can’t just put the oatmeal pack in the bowl and putting it in the microwave and we’re ready to go. We’re good with dealing with the process.”
Sometimes, the footage makes you feel inspired. Sometimes, it makes you sad. Sometimes, it makes you think.
In one episode, James’ mother, Gloria, revealed that her son “sees himself” in the 1,443 students the I Promise program serves at the I Promise School (343 students in third through fifth grade) and at the Akron I Promise Network (1,100 students in sixth through 11th grade). That is because those students “have an initial lack of hope in their future,” Gloria said. James often felt the same way after growing up in a single-parent home and moving multiple times throughout his childhood. As Gloria revealed, “we were pretty much homeless.”
Another episode captured some students sharing their conflicted feelings about attending “I Promise.” Some expressed feeling empowered to attend a school that James supports: the LeBron James Family Foundation has given Akron Public Schools just over $1 million a year to help pay for teachers’ salaries, expand staff so that each teacher has no more than 20 students, support after-school programs, tutors and provide various resources that include food, medical care, shelter, legal aid and career development. Despite having their last day of classes on March 13 because of COVID-19, “I Promise” still kept its Family Resource Center open to help students and families with food, clothing and care packages.
More: 5 defining LeBron James games we'd want the King to break down

More: How Staples Center fund is helping concession workers, others during coronavirus shutdown: 'Burden being lifted'
Other students expressed having insecurities about that support. The school has enrolled 120 new third-graders through a lottery based on low reading schools. Because of that, one student shared with teachers and classmates that siblings “would call me stupid because you go to this school for kids that were supposed to get held back.”

Other episodes show that the students deal with issues beyond learning comprehension. One student has dealt with learning and trust issues after growing up in a crime-ridden neighborhood. He recalled witnessing a SWAT team entering his uncle’s apartment to arrest him for drug possessions, telling him to lay on the floor. Other students detailed how they lashed out in anger at their teachers, all of whom shared the challenges they face with earning the kids' trust and holding them accountable for their behavior.
By sharing these stories with both depth and sensitivity, the documentary both details James' vision and the hurdles that have awaited all parties involved to execute the game plan. 

“It almost seems like when you grow up in the inner city or the projects, no one cares about you,” James said in the documentary. “So many kids like myself have dreams. The only thing to stop those dreams from becoming a reality is the support around them. For me to be able to use my platform or use my resources, I was passionate about having our kids and hometown living under one roof.”
Follow USA TODAY NBA writer Mark Medina on Twitter, Facebook and Instagram. 
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Coronavirus: Kyle walker apologizes for party with sex workers



Manchester City's Kyle Walker apologizes, could face discipline for allegedly partying with sex workers during lockdown

A Manchester City soccer player is facing discipline after a tabloid reported he and a friend violated a national shutdown order by allegedly hosting a party with sex workers. 

The United Kingdom's The Sun says Kyle Walker invited two women to his apartment a day before he went on social media and urged people to stay home to protect against the spread of coronavirus.
Walker, 29, quickly issued an apology "for the choices I made last week which have resulted in a story today about my private life in a tabloid newspaper."

He continued: "My actions in this matter are in direct contrast to what I should have been doing regarding the lockdown. And I want to reiterate the message: Stay home, stay safe."

CORONAVIRUS & SPORTS: Get the latest news and information right in your inbox. Sign up here.
SPORTS FIX: Who is the greatest athlete to wear No. 25?
Manchester City officials issued a statement Sunday, saying the club will be conducting an internal disciplinary procedure.

“Footballers are global role models, and our staff and players have been working to support the incredible efforts of the NHS and other key workers in fighting the effects of the COVID-19 Coronavirus, in any way we can. Kyle’s actions in this matter have directly contravened these efforts.

“We are disappointed to hear the allegations, note Kyle’s swift statement and apology, and will be conducting an internal disciplinary procedure in the coming days.”
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How To STOP overeating ! 9 steps



We asked our community mums to share some of the healthy habits that they’ve adopted to help STOP overeating. Here’s what they had to say!snacking

8 things you can do right now to STOP overeating!

1.Meal Prep

Meal prep is one of the BEST ways for you to maintain control over meal portions, whether you’re at home or out and about.
Eleanor from our community says,
Community mum, Anna, agrees and says, “I find that prepping in advance is a big time saver for me and it’s hard to get off track if you’ve already done the hard work.
“I tend to prep snacks more than meals because that is where I find I have fallen down before, but if I have a fridge full of ready-made healthy snacks, I never need to battle with myself over whether it’s better to eat something unhealthy or go without until the next meal.”
“Pre-made snacks are also great for work – a big morning time saver and prevents me getting too silly at birthday morning teas (we’ve all been there).”
Not sure where to get started as far as meal prep and snacks?
The Healthy Mummy has done all the hard work for you. If you’re not part of the Healthy Mummy 28 Day Weight Loss Challenge yet, you can get lots of inspiration from our free recipe hub or you can download our free 28 Day Challenge Recipe and Exercise Sampler.
Anna_Weetbix Slice
Image Source: Supplied by Anna (Healthy Mummy Chocolate Weetbix Slice)
Anna says, “The Healthy Chocolate Weetbix Slice slice is divine, only takes 15 minutes to make and a double batch and gives my chocolate-loving family-of-five delicious decadent treats for a week.”

2.Eat frequently and listen to your body

Anna from our Healthy Mummy community says, “I am a busy mum-of-three with a full time career, so I know how easy it is to get all the way to lunch time without having eaten anything yet. The problem with doing that is when I do finally get to eat, I’ll serve myself way more than I need and eat it so fast that I don’t hear my body saying ‘enough’ until I’ve eaten three serves. That was the old me!”
“I learned to break this cycle by eating frequent snacks and small meals throughout the day, starting from breakfast. When I was new to Healthy Mummy, I would plan the timing of my meals and snacks so I knew when I was due to eat.”
“Now my routine is like second nature to me. As soon as I feel a niggling in my belly, I know I need to eat – and I don’t ignore it. This ensures that I feel satisfied throughout the day and when I do eat, I’m not completely ravenous so I can eat at a steady pace and listen to my body when it tells me it’s full.”

Hormones, weight loss and metabolism

3.Practice mindful eating

It seems that mindfulness is not just for yogis and meditation enthusiasts! Mindfulness is a skill that anyone can learn; you can even teach your kids the skill of mindfulness! Here’s how our community mums do it.
Anna, from our Community says, “I also like to practice mindful eating, which to me means stepping away from the screen and enjoying my meal/snack, every time and allowing myself to indulge and really taking the time to savour it when I feel like something naughty – it is so much better to have a little bowl of ice cream now and enjoy every delicious mouthful, than to spend all day thinking about not eating the ice cream, only to inhale a litre of the stuff when you finally give in to the craving.”
Community mum, Lucy, says, “To stop overeating I take all distractions away and focus on my food. It’s amazing how distractions like phones, computers and trying to eat while multi-tasking can make you unaware that you’ve had enough!”
Community mum, Sara, says, “Avoid over eating on snacks by making it special and sitting down to enjoy it, not eating standing at the fridge.”
Sara Wann_Teapot and Snack-2
Image Source: Sara (Making snack time special)

4. Develop positive self-talk

Community mum, Anna, says, “I can’t state this one enough – absolutely nothing good can come from tearing yourself down. [Say to yourself] I am doing a great job, I am worth it, and I will succeed!”
We also have some other great blogs that can help you stay on your path to positivity!

5.Drink more water

Our bodies are made up of up to 60 per cent of water, and yet it’s often the last thing we think to reach for when we get hungry.
Community mum Eleanor says, “I find if I haven’t had enough water I am super hungry! So I reach for a glass of water before eating.”
And some of our mums get their water intake in the form of a good ol’ cuppa!
Community mum, Erin, says, “Spending 10 minutes sitting at the dining table on my own enjoying a hot cup of green tea (I don’t have sugar in it) normally helps heaps! I sip it slowly so by the end of it I feel full and it gives me the chance to think about if I really do want that food.”
Community mum, Summer, says, “Decaf tea is actually a life saver. When I’m really struggling and water doesn’t cut it I go for my decaf tea.”
Here are 5 Other Ways To Increase Your Water Intake.

6.Fill the night-time void

Overeating can also be a result of having too much time on your hands, particularly at night. Think about it… once meal time is over and the kids are in bed, it can feel a little strange to find yourself with 5 minutes of silence and time… all to yourself!
Community mum, Lucy, says, “To curb my night time cravings I drink a cup of green tea and if the cravings are really strong, I do something to keep my hands busy like paint my nails or do some knitting!”
Community mum, Cat, says, “Fold the never ending washing while catching up on your favourite [TV] show, style your hair, paint your nails.”
Community mum, Jo, says, “[To avoid night time snacking] I either do some more snack/food prep so I’m occupied, as then I know I will have plenty of snacks to choose from in the freezer. Having a herbal tea at night helps too. I’ve lost over 42 kilos doing these things and am now maintaining.”

7.Write down your goals and put them where you can see them

Community mum, Meischa, says, “I’m really bad when it comes to eating just before bed so to stop myself I’ve written a little note and put it on my fridge to remind me that I’m not hungry, I’m thirsty.”
Community mum, Cassie, does the same and says, “I set one of my goals this month to only eat sweet snacks in the evening (because it’s all downhill once I start). My goals for the month are up on the fridge. So whenever I go to snack I get a reminder.”the healthy mummy goal chart

8.Brush your teeth

Well our mums were unanimous on this one. It seems that when all else fails, one sure-fire way to avoid overeating is to brush your teeth! Nothing tastes good after you’ve brush your teeth!Too much toothpaste squeezed out of the tube and there's no putting back the extra -- there's got to be a usable message in that!

9.Use Control X

THIS is what you need to stop overeating! We all love food and eating less can be tough, Control X is here to help you. It is a breakthrough product designed to put you back in control of your food consumption. It is natural, effective and will change the way you reach your goals!
You have a sachet in water and it fills your tummy so you eat less!!! Mums have given it 5 STARS and it sold out in 1 week!!
Control X is a delicious drink that has been designed with glucomannan to help you feel fuller for longer.

PLUS Join thousands of mum on the MUMS ONLY Challenge!

Join thousands of mums on the 28 Day Weight Loss Challenge who are tackling and ACHIEVING their weight loss goals.
Whether you have 5 kilograms to lose or 35 kilograms to lose – The Healthy Mummy is here to SUPPORT YOU and your PERSONAL WEIGHT LOSS JOURNEY.
curated under the principle of fair use,where all links from the source website are left in tact 
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TOP 10 energy boosting FOODS in your diet


meal prep 2

Eating a well-balanced diet is really important to ensure you have enough energy to get through the busy day. Often as busy mums we put ourselves last and skip meals or snack on sugary treats thinking they’ll give us an energy boost.
What we really need to do is take a few minutes each week to prepare a healthy eating meal plan so we can eat healthier meals more often and less processed foods, leading to more energy, naturally.
There are several nutrients in food that provide us with energy. The most prevalent being iron and B vitamins.
There are several nutrients in food that provide us with energy. The most prevalent being iron and B vitamins.
When we lack iron in the diet, we cannot make enough red blood cells. Without sufficient oxygen in the body, we can become fatigued.

TOP 10 FOODS to include in your diet for energy boosting

The following foods are ideal to include in your weekly meal plans for a healthy, natural dose of energy:

1.Eggs


Eggs are a nutrient-rich source of high-quality protein and provide several B vitamins required for the production of energy in the body, such as thiamine, riboflavin, folate, B12 and B6.

2.Oats

Oats are a great start to the day, as they provide plenty of complex carbohydrates to provide enough energy to last most of the day.Banana Oats Vanilla Smoothie
Did you know oats also make delicious and nutritious add-ins to your Healthy Mummy Smoothie? Oats can help you keep fuller for longer, aid digestion AND give a little thickness to your go-to-smoothie. Tempted to try oats in your smoothie? Try this Banana Oats and Vanilla Smoothie (pictured above) recipe.
Breastfeeding mamas you may interested in our Coconut, Banana and Oat Lactation Smoothie – check it out here.

3.Cheese

5 cheeses you CAN eat while trying to lose weight
Cheese is high in vitamin B2 that is involved in converting energy from food for use by the body.

4.Cacoa Nibs

Cacao nibs and cacao/cocoa powder provide antioxidants to boost our brain neurotransmitters, offering a quick energy boost.

5. Greens


Leafy greens like baby spinach are high in iron. When we lack iron it can affect how efficiently our bodies use energy. Salad greens are abundant in chlorophyll – a compound used by plants to convert sunlight into usable energy. They are also rich in fibre, vitamins, and powerful antioxidants, particularly vitamin C. Getting enough Vitamin C is not only crucial to staying healthy, it also helps your body to absorb iron, a key nutrient to fending off fatigue
If you’re struggling to squeeze in enough of the green stuff, try our ENERGY BOOSTING Super Greens Supplement.
You can even create healthy treats like these 75 Calorie Super Greens Energy Balls
Super Greens Energy Balls

6.Beef

Beef is high in haem iron. This is the easiest form of iron to absorb and will help oxygenate the blood to provide moderate amounts of energy.

7.Apples

Apples are high in vitamins, minerals and good carbs, which give us rapid absorbing energy.Apple and Cranberry Oat Cookies
There are so many recipes you can make using crunchy, delicious apples! For instance these Apple and cranberry oat cookies (pictured above) are only 92 calories and full fibre, making them a great healthy snack. For a delicious dinner option, check out our Family friendly apple and walnut pork roast.

8.Barley

Barley is an excellent choice for promoting energy. It contains a range of B vitamins such as B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), vitamin B6 and folate, all of which assist in the conversion of food to energy.

9.Bananas

Bananas are high in fibre, therefore they will help to eliminate toxins and give us more energy.One yellow ripe banana on rose quartz background

10.Eggplants

Eggplants are a good source of dietary fibre for bowel health, and B vitamins to boost energy levels.
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