4 Steps to Follow If You Want to Change Your Apple Watch Band

If you’re already own an Apple watch, you may want to personalize it based on your taste and preferences. The good news is that it’s not difficult to switch Apple watch bands. In this article, we are going to discuss a few steps that can help you to personalize your Apple watch.

First of all, it is important to keep in mind that you can’t use a regular watch band for your Apple watch. We will also discuss how you can change your Apple watch band. Read on to know more.

Step #1: Remove the Band

Removing the band is quite easy as you won’t need to use any special tools. Removing the band won’t take more than a couple of minutes.

First of all, you should flip your watch over and locate the two small buttons at the bottom and top. Now, press one button to release the band. Once depressed, it will be easier for you to slide that section of the watch strap out.

Step #2: Choose a Band

It is important to keep in mind that the designs are different for the 42 mm and 38 mm sizes. Therefore, you may want to choose the right size.

Once you have determined the size, you should go to the Apple Store. You can also check out an online store where you can check out a lot of official designs. All of these watch bands are durable. However, keep in mind that you will have to spend a bit of money to purchase them as they are not inexpensive.

Step #3: Go for a Standard Watch Band

You can also use a regular watch band on your Apple watch. All you need to do is get an adaptor. Basically, these are just bungs that you can hook into the proprietary system of Apple.

You can choose from a lot of different designs. These adaptors feature tiny screws that can keep the external loop in place. Some adaptors also feature a telescopic strap that is more flexible.

For these adaptors, you can use a 22 mm strap, which is the regular size for male or unisex watches. It is important to keep in mind that no approval system is needed for third parties to manufacture Apple watch bands. The reason is that these bands are quite simple.

Step #4: Install the Band

Once you have got a good replacement band, you may want to install it. The installation process is also called simple. All you need to do is slide the band in, and it will click into the place. Just make sure you don’t use too much force or something may go wrong.

In short, if you want to replace the band of your Apple smartwatch, we suggest that you follow the steps explained in this guide. This will help you make the best decision and you will be able to replace the band without spending a good deal of money. Hopefully, you will find this guide helpful.

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Apple Cider Vinegar And Keratosis Pilaris – Is It An Effective Treatment?

Apple cider vinegar is a common condiment that can be found in many homes. It has also been known to be an efficient anti-bacterial substance for quite some time. It has many nutrients such as Calcium, Magnesium and Iron which are good for the skin and also overall health. Apple cider vinegar, in its most natural and purest form is made by crushing organic apples and storing the juices into barrels made out of wood. Natural wooden barrels are used to enhance the fermentation of the juices. This substance is not only used in food. It is also used to cure or treat many skin or hair problems such as itchy scalp, dandruff, sunburn, acne, eczema, body odor, athlete’s foot and insect bites. However, many people ask if it can also help treat a skin condition called keratosis pilaris.

Keratosis pilaris or chicken skin is a very widespread skin condition that is experienced by half of the world’s population. It usually affects children and teens. It is described as tiny bumps in some parts of the body such as the arms, torso, thighs and buttocks. And although not that likely to happen, it can also occur in the face. This skin condition is quite harmless to the affected person’s overall health. It is neither painful nor contagious. But its appearance can be quite unpleasant to touch and look at. And what’s even worse is it has no cure.

On the other hand, KP sufferers do not need to worry or be afraid. This skin condition may not be 100 percent curable but it can be treated so that its symptoms may be managed or even reduced. And sometimes even without treatment, KP often clears on its own. But if you are suffering with this condition for a long time and have been looking for ways to treat it, there are many treatment options out there to consider. Just ask your dermatologist to help you. Also, there are many cheap and easy home remedies that can be done as well.

KP can often be treated in 2 simple steps – Exfoliate and Moisturize. You can exfoliate the skin using facial scrubs made only with mild ingredients. You can also use all-natural sugar scrubs or salt and water scrub to gently smoothen out the tiny bumps on the skin. Do not scrub the affected part vigorously or try to scrape the skin. This will only do more damage than good. After cleansing and exfoliating the skin, remember to always keep the affected area moisturized. Dry skin often worsens the symptoms of KP. You can use special moisturizers containing lactic acid for mild but intensive and deep moisture. You can also opt for natural remedies such as coconut oil or olive oil. You can mix it in your bath water and you can also apply some to the affected area as well after taking a bath.

Many people also wash with apple cider vinegar to cleanse the KP affected areas instead of using lactic acid washes. It is all-natural and therefore safe to use. Chances of irritating the skin in using chemicals are greatly reduced if you use apple cider vinegar to treat keratosis pilaris. Do not use it directly on your skin though, especially on your face. Remember to mix it with water before using it as a KP facial wash.

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How To Use Apple Cider Vinegar To Cure Your Acne

Today, many are switching to natural home remedies in a bid to save some money from buying those expensive skin solutions which claim to cure acne but never lived up to its promises. There is an increasing trend of awareness among the community to go for natural treatments and it’s definitely bad news for the commercial skin markets.

There are quite a number of natural home remedies available. Among one of them is apple cider vinegar. You probably would have read quite a number of articles about using apple cider vinegar as a cure for adult acne. Does this really work? How true is it? Hope this article can dispel some misconceptions about this natural home remedy if there is any.

What is Apple cider vinegar?

Apple Cider Vinegar otherwise known as (ACV) is an effective natural bacteria fighting agent that has many elements such as calcium, potassium, magnesium, chlorine, sodium, iron, sulfur and etc. All these elements are vital for a healthy body especially to promote healthy skin development. These anti-bacterial properties make it a good topical home remedy for acne.

The main ingredient of ACV is acetic acid. It helps to exfoliate the dead skin cells gently, kills the bacteria propionibacterium acnes which is generally known as P-acnes and neutralizes the sebum which is the oily substance P-acnes feeds and thrives on.

How is Apple Cider Vinegar made?

Apple cider vinegar is obtained by the fermentation of apple cider or apple must which is made from crushed organic apples. Just for your information, fermentation means an act of conversion. Organic apples have some kind of bacteria and yeast on their skins. So when they are crushed, you get pure apple juice with a mixture of bacteria and yeast.

After which you leave it to mature for a while. During this process, sugar in the apple cider is broken down by yeast and bacteria which turns into alcohol. It’s more like a brewing process which eventually turns into vinegar after a second fermentation.

If you don’t have all the time or resources to make one at home, you can easily purchase ACV from any departmental stores. First of all, make sure you get the organic ACV with the labels saying ‘With the Mother’ with an ideal acidity (pH) level of five to seven. This means that it is in raw and pure form characterized by dark, cloudy, web-like bacterial foam which is brownish in color.

Benefits of Apple Cider Vinegar for Your Skin

ACV contains acids one of which is alpha-hydroxy acid which have been extracted directly from the apples. These acids help dissolve the oil and sebum that clogs the pores and eventually un-clogs them. This will encourage skin renewal.

It is known to cure allergies from pets, food and environmental pollution, high cholesterol, flu, chronic fatigue, sinus infections, sore throats, arthritis and gout just to name a few.

However its most popular benefit is associated with weight loss. ACV is known to break down fat and that a daily dose of apple cider vinegar in water helps to keep high blood pressure in control within just two weeks.

It also helps to regulate the pH of your skin by simply diluting it with two parts of water and spreading the concoction over your face using a cotton ball as a toner overnight and washing it off the next morning. Please be mindful that you dilute it with larger portions of water since you are going to leave it on your skin for long hours.

It also helps to lighten age spots by dabbing ACV directly on them for about twenty minutes or so daily depending on the size of them. Besides it also helps to cleanse your liver by getting rid of accumulated toxins and recharging its efficiency.

How to use Apple Cider Vinegar for acne?

The usage of this varies with the severity of your acne. Most of the time, users dilute it with water and apply it with a cotton ball over their spots as it seems to work very well. ACV is considered a good replacement for antibiotics as it helps to treat bacterial infections.

You can probably use apple cider vinegar in two ways; one as an internal tonic and as topical antibacterial solution.

Follow these steps and you might see some considerable results. First take three table spoons of ACV to a bottle of water and mix them well thoroughly. Then apply it on your face with a cotton ball as an astringent.

Try using three different cotton balls on your face. Use one for your forehead, another for your cheeks and nose and one for your chin. If you happen to have an oily nose in particular, use a separate one for that. This is to prevent spreading bacteria from one place to all over your face which eventually would cause more breakouts on other areas of your face. Though this is quite uncommon, it’s better to be safe than sorry.

Leave it for about ten to fifteen minutes and rinse it thoroughly with warm water. Then use a soft clean towel to pat your skin dry. Repeat this procedure three times a day for maximum effect. For those who have severe forms of acne infection, you can apply lower dosage of ACV diluted with three to four parts of water and leave it overnight to do its job and wash it off the next day with warm water.

Remember that you use lower strength of ACV should you want to apply and leave it on your skin for longer periods.

Another thing you can do is to drink it with water with a few table spoons as a tonic every morning. This helps to prevent acne breakouts, reduce infection and dry out inflammations. The only thing you need to be aware of is that it might not taste pleasant at all. Just try drinking it like water and you will be fine.

If you have some really bothersome prominent pimples, I would recommend mixing one part of ACV with three parts of water and dab it onto the pimple. Leave it there for about fifteen minutes and wash it off with warm water.

Some Tips and Warnings

· Never attempt to apply full-strength ACV on the face as there have been reported cases of skin damage, irritations and burns. So be cautious about using this remedy especially for those who have sensitive skin.

· Always use raw, unfiltered and unpasteurized apple cider vinegar. This will give you the best results.

· After using apple cider vinegar, dab some tea tree oil on your acne. Tea tree oil works wonders for healing skin.

· If you are allergic to apples, then apple cider vinegar is not for you.

· Do not use in combination with other acne medications. This will lead to complications and over-drying of the skin.

· When you are applying ACV, it is best to start out with the weakest combinations of four parts of water to it. If you are comfortable with it, then work up to stronger mixtures. That means reducing the amount of water.

· Tingling sensations are pretty normal while using ACV, but if you start experiencing some burning sensations, rinse it off immediately with cold water.

Rounding It Up and My Conclusion

Everything about apple cider vinegar has been pretty positive except for the astringency of the vinegar which you must take caution of when applying it on your face. I would recommend starting with a lower dosage of it and then moderate it to higher strength as you keep adapting to the topical solution.

It’s normal to feel any tingling sensation as it is an indication that it’s working. However if you start experiencing any burning effects then wash it off immediately and lower the strength of ACV. For better results, use a water-based skin moisturizer to apply on your skin after each ACV treatment. This is to prevent your skin from getting too dehydrated due to the astringent characteristics of ACV.

I would like to point out that even though apple cider vinegar can remove some surface bacteria on the skin, it is not a long-term solution that can truly attack acne at its root. There are just about many causes of acne and bacteria are one of them.

It’s more or less suitable for those who have mild to moderate acne and could see results in just a couple of weeks. For severe cases, it could really take a long time to heal it. Have patience and you will rule the world! The good thing is that you are doing it naturally and definitely not burning your pockets in the process.

It all makes sense to try out this inexpensive home remedy before switching to more expensive products. Even if you need to, the severity of your acne condition would have improved and you wouldn’t have to spend a long time undergoing any medical procedures laid down for you by any dermatologist.

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Benefits to Using Apple Cider Vinegar for Your Dog’s Health

I am sure you have heard of using apple cider vinegar for natural remedies in people, but have you heard of using it for your dog’s health? Apple cider vinegar can help with digestion, gas, constipation, bladder stones, and urinary tract infections. It is used to deter insects such as mosquitoes, fleas and tics. It can relieve skin conditions, and even take away the odor of skunk.

Many herbalists recommend the use of vinegar. It is recommended that you buy vinegar made from cold pressed, organically grown whole apples to get the benefit of the naturally occurring enzymes.

In it’s natural form apple cider vinegar is a natural antibiotic, antiseptic, and deodorant. It helps to remove tooth tartar; prevents tooth decay and hair loss (even mange), prevents and heals gum disease.

Have I listed enough benefits to using apple cider vinegar, yet?

There are many other benefits to using apple cider vinegar. It is known to reduce common infections, aid whelping, improve stamina, prevent muscle fatigue after exercise, increase resistance to disease, and protect against food poisoning. Cider vinegar is rich in the vitamins, minerals, and trace elements found in apples, especially potassium; it normalizes acid levels in the stomach, improves digestion and the assimilation of nutrients, reduces intestinal gas and fecal odors, helps cure constipation, alleviates some of the symptoms of arthritis and helps prevent bladder stones and urinary tract infections.

You can feed apple cider vinegar daily to your dog to keep him healthy. Add to the food or water. You may need to gradually increase the amount. Start with a few drops and slowly increase each day until reaching the recommended daily dose below.

The approximate amounts recommended :

1 teaspoon – dogs up to 14 pounds
2 teaspoon – medium dogs -15 to 34 pounds
1Tablespoon – large dogs-35 to 84 pounds

By mixing in the food or water of your dog, apple cider vinegar will restore the acid/alkaline balance of his digestive tract, getting rid of the brown spots in the lawn. A correct PH balance also helps keep away the fleas, black flies, ticks, and other external parasites. Your dog will have less chance of getting ringworm, staph infections, streptococcus, and mange. If your dog already has these problems sponge your dog’s skin with a mixture of equal parts of apple cider vinegar with equal amounts of warm water. If you prefer, you can use this mixture in a spray bottle to thoroughly wet your dog.

A NOTE OF CAUTION: Do not use apple cider vinegar if your dog is sensitive or allergic to yeast or if he has a chronic yeast infection. Also, do not give to dogs with irritated intestines.

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Motivation Using Dean Spitzers 8 Desires of Motivation

There are many motivational theories out there, but one of my favourites I’ve come across in the past has to be Dean Spitzers 8 Desires of Motivation.

In his book ‘Supermotivation’, Spitzer describes 8 desires which causes inner motivation. These inner motivators are closely linked to Hertzberg’s Internal Motivators.

Spitzers 8 Desires are:

Desire for Power – People want to be in control of where they are going. In organisations with top-down structures this can be difficult. People want their power to control where they are going. You can do this by allowing people to set their own objectives, providing they are in line with the organisations vision.

Desire for Activity – People want to be involved and active. In our lives we try to avoid boredom and monotony, yet at work we tend to accept jobs that are like this without complaint. However, internally we know that we don’t want to be doing these. As leaders, we could involve people in decisions that affect them and in team decisions to provide that power of choice.

Desire for Recognition – People want to be recognised for a job well done and feel appreciated by others. A simple thanks or some feedback on a job or task carried out can go a very long way. This is a great way of energising people to want to do more.

Desire for Affiliation – People want to feel part of something, whether it be the local team or the wider organisation. Doing things to create a team environment will energise those who are social and will create a stronger team bond. Help people to see where they fit into the organisation.

Desire for Competence – People welcome opportunities to become more competent. Training and developing people to be better at their jobs can provide the energy these people need.

Desire for Ownership – People want to feel as though they own tasks or jobs that they do. Physiological ownership can be even more powerful than physical ownership. Delegate ownership of tasks and don’t just use GOFER delegation. Agree objectives and ensure you discuss what THEY are going to do.

Desire for Meaning – People want to understand what they are there to do. If they have to press a button all day at work, ensure they know why and what the consequences of not pressing the button are. People want to know what difference they are making.

Desire for Achievement – People want to achieve what they set out to do, whether its climb a mountain or a work based objective. Help people to understand how realistic their goals are, envisage what problems they may encounter and what they will do to overcome them.

What can you do to understand what individuals motivators are? Simple answer is ask them. Share the above motivators with them and question them on which of these motivators relate to them.

Remember the pneumonic PARACOMA.

We have a free self assessment questionnaire for you to use available at our website or on request.

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Losing Weight – Positive Vs Negative Motivation

When you are on your own journey and you are looking to win your own trophy — whether in the form of losing 50 pounds or being able to fit into a certain pair jeans, swim a mile, or run a half marathon — you should always use positive motivation.

Positive motivation is using positive thoughts, attitudes, emotions and experiences to propel you forward on your journey. Negative motivation then, as you may have gathered by now, is using negative thoughts, attitudes, feelings or experiences to drive you. With your health and fitness, there should never be any negative motivation, only positive motivation.

We can use negative motivation to get a positive result, but what fun is that? I believe that negative motivation only works in certain situations, usually if it comes from an external rather than internal source. So for example, I use negative motivation to inspire my clients to use proper form: If a client reaches down to pick up a kettle bell to do a squat and they look down at the kettle bell when beginning or ending their reps, then I make them do a punishment exercise.

This use of negative motivation to get a positive result is based on my ability to watch the client and make the client get into proper form; the goal is to get them to remember the proper form. I want the discomfort of the punishment exercise to remind them to use proper form next time. Using negative motivations with yourself may not yield positive results; instead, it may result in less time working out or less time at the gym, or even possibly an injury.

Negative motivations can also sometimes turn into justifications or excuses for why you should not go to the gym or workout. Don’t talk yourself into reasons why you should not be motivated to go to the gym or to get your workout for the day! These types of negative motivations get you negative results.

You miss a day at the gym that you could have used to create a more positive outcome. There will be ordinary, uncontrollable instances that prevent you from going to the gym or making your workout, so there’s no reason to add to these “misses” with excuses.

Negative motivation excuses add to the number of workouts you are going to miss anyway. So use positive motivation to get you in and through as many workouts as possible and let the natural occurrences that keep you away from exercise happen without your mind interfering in the process.

Another reason to think carefully about how we motivate ourselves to get to our workouts and to eat properly is the goal setting process. As you may have experienced, once you set a goal or make a commitment to do something to better your life, it seems karma or the universe (or whatever you want to call it) puts you to the test.

Setting the goal to make positive change in your life seems to come with a flip-side which is a negativity that creeps in to test your fortitude. Because of this type of karma or universal balance we should keep our minds as clear as possible of negative motivation and as full of positive motivations to help balance the scale.

In our minds, if we are adding to the negative side immediately after we set a goal for ourselves, it is going to be easy to fail. Moreover, negative motivation leads to greater negativity. I believe it takes 80% more positive thoughts than negative thoughts to keep the balance at least neutral, because of the way most of us in this society were brought up. As a rule in life, try to accentuate the positive and push away the negative.

If in your life you have not experienced such a balance and imbalance, here’s a test on my theory: Think about something you absolutely love – a favorite food, an object, a place, a video game or television show, anything as long as it’s something that you absolutely enjoy. Now tell yourself you are not going to engage with that thing you love for one week.

In less than an hour you will have a heightened awareness of that thing. So, for example, if you love vanilla ice cream and you tell yourself you are not going to eat ice cream for a whole week, I guarantee you that you’ll almost start smelling and tasting the ice cream right away in your mind. On the other hand, if you can accomplish taking small steps without your brain realizing these things, you are taking away this craving and will be that much closer to your end result.

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The Importance of Internal Motivation For Achieving Success

Most people want to achieve success in the areas of life that are important to them. Yet many never find the success that they seek, and spend their lives feeling unhappy and unfulfilled. Why is this?

One of the main reasons why some people succeed and so many don’t, is that those who well do are internally motivated, whereas the others are motivated primarily by external rewards. While everybody is externally motivated to some extent, if this is your main source of motivation, you’re probably setting yourself up for failure.

Internal Motivation

Internal (or intrinsic) motivation, as the name suggests, comes from within. An internally motivated person is inspired by staying true to their own core values, and doing the things which they love the most. When you’re doing the things that you enjoy, for reasons which resonate with your authentic self, it’s easy to remain motivated, and little willpower is needed to take the actions that are necessary to achieve your goals.

External Motivation

External motivation, on the other hand, comes from an outside the self. It includes things like money, recognition from other people, prizes, trophies and awards etc. While all of these things are nice, the problem with relying on them as your main source of motivation is that for the most part, the sense of fulfilment they provide is temporary. If you’re going down a path that’s not in alignment with your real goals, just because you want the rewards that you think it’ll give you, you may find that these rewards aren’t worth very much once you get them. At this point, your motivation to continue will suffer drastically, if the goal isn’t something that you’re also interested in for its own sake.

The Path To Success

For this reason, it’s important to set goals that are fully aligned with your real, inner motivations. If you should happen to receive external rewards for doing well in your chosen field, then that’s a bonus, but really it’s just the icing on the cake. Remember that life isn’t meant to be a struggle, and success doesn’t have to be difficult to achieve. In fact, the path to success is much easier when it’s a path that you’re motivated to travel for its own sake, as you don’t have to constantly force yourself to keep going by focusing on the end result, and you’ll enjoy the journey as well is the destination. And that’s not to be underestimated, since the majority of our lives are spent in the ‘journey’ phase, and it’d be a shame if you spent most of your time focusing on being somewhere else.

What If Your Motivation Is Blocked?

As we noted, internal motivation springs from within. Sometimes however, people have picked up negative beliefs that lead to self-sabotaging behaviours which stop them from taking the path they really want to take. This can lead to feelings of ‘blockage’ and procrastinating over even the things you want to do. Feeling a strong desire to do something, yet not allowing yourself to go there is an unpleasant experience, to say the least. In this case, using a brainwave entrainment recording can be of value, as such a recording makes it much easier to achieve a profound sense of relaxation, and to access the subconscious mind, where such self-limiting beliefs are stored.

By taking some time each day to listen to your recording, and to focus on how you’d like your life to be, it becomes easier to allow these old blocks to dissolve, and to let your natural sense of internal motivation to flow freely once again.

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Finding Motivation: What To Do When You Don’t Feel Like Doing Anything

“The measure of your success usually comes down to who wins the battle that rages between the two of you. The ‘you’ who wants to stop, give up, or take it easy, and the ‘you’ who chooses to beat back that which would stand in the way of your success – complacency.” Chris Widener

In all of my interactions with people, I’ve never found anyone, regardless of their level of success, who doesn’t sometimes find themselves simply not wanting to do the things that they need and want to do. It is a part of human nature that there will be times that, in spite of all that we need to do, and even desire to, we will find ourselves not wanting to do anything. And what separates those who will become successful from those who will maintain the status-quo, is the ability at those very crucial moments of time when we are making decisions about what we will do, to choose to find the inner motivation that will enable us to conquer our complacency and move on in action.

I find that I confront this issue in my life on a regular basis, so the following success strategies are not merely “pie in the sky techniques”, but proven ways to get yourself to go even when you don’t feel like doing anything.

Honestly evaluate whether or not you need a break. This is the first thing that I usually do what I find that I don’t want to get to a specific action. The fact is that oftentimes we will have been working very hard and the lethargy we are feeling is really our body and emotions telling us that we simply need a break. And this is where it takes real intellectual honesty because when we don’t need a break our mind is still telling us we need a break! But sometimes we do need a break. I’ll give you a good example. I don’t particularly like to exercise, but I do almost every day. Sometimes, I find myself before going to the club thinking about how I just didn’t feel like going. Most of the time I am just being lazy. However, sometimes I realize that my body needs a break. So from time to time I will take a one or two day break from working out. The benefits of this are two-fold: One, my body gets a break to regenerate itself. Two, after a day or two, I begin to miss my workout, and eagerly anticipate a turning to the gym.

Other examples: Perhaps you are a salesman who has been phoning clients for a week straight, day and night. You wake up one morning and just don’t feel like doing it any more. Well, take a break for the morning. Go to a coffee shop and read the paper. Go to the driving range and hit some golf balls. Take a break and then get back to it!

Starts small. I’m at a point in my workout schedule now where a typical workout day for me consists of 30 to 45 minutes of aerobic exercise, and about 30 minutes of weight lifting. So when I find myself not wanting to get up and go to the gym, I will sometimes make a commitment to go and just do a smaller workout. Instead of deciding not to go, I’ll commit to doing 15 to 20 minutes of aerobic exercise and 15 to 30 minutes of weight lifting. This is also good for two reasons. One, I actually get some exercise that day. And two, it keeps me from getting into a cycle of giving up when I don’t feel like moving toward action.

Other examples: Maybe you are a writer who simply doesn’t want to write today. Instead of the long day writing you had planned, decide that you will at least outline a couple of new articles. You will at least get these done, and you may have found that you put yourself into the writing mood after all.

Change your routine. I have found that what keeps me in the best shape and burns the most calories for me, is to do 30 to 45 minutes on the treadmill every day. Now let me be very blunt. I find running on the treadmill to be extremely boring. Usually I can get myself to do it, but sometimes I need to vary my routine. So instead of 30 to 45 minutes on a treadmill, I will break down my aerobic exercise routine into a number of different areas. I will do ten to 15 minutes on treadmills, 10 to 15 minutes on the reclining cycle, 5 to 10 minutes on the rowing machine, 5 to 10 minutes on the stair stepper, and then back on to the treadmill for five to 10 minutes. I still get my exercise, but I’m bored a lot less.

Other examples: Maybe you are in construction and you have been working on the plumbing for a week, and it is getting monotonous. Don’t do the plumbing today! Go frame-in the office.

Reward yourself. One way that I motivate myself to do something when I don’t feel like doing it, is to tell myself that if I get through the work that I need to, I will give myself a little reward. For instance, I may tell myself if I to get up and go to the club I can take five to 10 minutes off my treadmill exercise, which will shorten my workout routine, and I’ll allow myself to sit in the hot tub for a few extra minutes. Hey, it works!

Other examples: Maybe you are a mortgage broker who feels like sleeping in. Tell yourself that after the next three mortgages you close you will take your kids to the fair, or your spouse to the movies. Maybe you’ll give yourself a night on the town with old friends.

Reconnect the action with pleasure rather than pain. Psychologists have long told us that we humans tend to connect every action with either pleasure or pain. Tony Robbins has popularized this even further in the last few years with something he calls Neural Associations. That is, we connect every action with either a pleasure, or pain. When we are finding ourselves lacking motivation, what we are probably finding about ourselves is that we are associating the action that we are thinking about with pain, rather than pleasure. For instance, when I’m considering that not going to the health club on any given day, I am usually associating going and working out with having no time, the pain of exercising and weight lifting, or the boringness of running on a treadmill for an extended period of time. What I can do to re-associate is to remind myself that by going in and doing my exercise I will feel better about myself, I will lose weight, and I will live longer. This brings me pleasure. When we begin to run those kinds of tapes through our minds, we find our internal motivating force unleashed and changing our attitude about the action that we are considering.

Other examples: Maybe you are a counselor who really doesn’t want to spend the day listening to people. Your association may be that it will be boring, or that you will be inside while it is sunny outside. Instead, re-associate yourself to the truth of the matter: Someone will be better off because of your care and concern. Think of your clients and the progression they have been making recently and how you have been a part of that.

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Methods for Increasing the Motivation of Language Learners

There's nothing like authentic motivation to uplift the learning quotient of language students. Well-motivated ESL students learn faster, retain lessons better, discover opportunities to apply lesson principles more frequently, and express themselves in English more fluently compared to students who lack proper motivation.

Early learners are naturally curious and are often compelled to explore and engage their environment. As people grow older, however, this natural curiosity tapers off substantially, such that many students in a conventional classroom environment find it hard to focus on the lesson.

As demonstrated in countless studies, motivation in very young children is almost always very high. This allows for cognitive, associative, assimilative, and imitative learning at an unparalleled rate. At this stage, language learning is among the areas where children exhibit unusual affinity and learning speed. However, as children grow older, the intrinsic motivation to learn new skills gets eroded by different external stimuli. Bullying, the fear of being ostracized by peers when an attempt at something fails, and excessive parental restrictions are just some of the factors that can hamper young students' learning rates. Eventually, the experience of learning – a process that previously generated pure excitement among toddlers – becomes something more associated with boredom in a four-cornered classroom. Given this scenario, the intrinsic motivation to learn among many adults is understandably low and subconsciously de-prioritized in favor of externally induced motivation (learning something to help pay the bills, being the most prominent).

That said, motivation – regardless of origin – is pivotal in hurdling the challenges associated with language learning. The more motivated ESL students are, the better they are at absorbing and applying lesson principles. It is therefore important for ESL educators not only to know the nature and properties of motivation but also to adopt approach that help motivate students to learn English.

Nature of Motivation

To motivate language learners more effectively, ESL educators first need to fully grasp the concept of motivation. Different students engage ESL lessons differently. For one thing, the desire to participate in classroom dynamics differ from one student to the next, with each having their own reasons or goals for getting involved in the learning process.

Cognitive experts believe that students can be motivated in at least three fundamental ways:

1. Intrinsically motivated – students who are intrinsically motivated get involved in a learning interaction for its own sake. Intrinsically motivated students genuinely enjoy the learning interaction and feel some form of achievement once the learning process is completed.

2. Extrinsically motivated – students who are extrinsically motivated participate in a learning interaction primarily as a result – or in pursuit – of an external factor. Commonly, this factor is some variant of the reward-punishment principle. This is clearly established in the training of animals, wherein rewards (such as food or tangible expressions of affection / affirmation) and punishment (whip lashes, electric shocks, and confinement) are used to goad an animal into performing an activity or task designed by its human trainer. In human learners, rewards include high grades or acceptance into a state college while punishments include the fear of parental reprisals.

3. Motivated to learn – students who are motivated to learn are propelled to participate in a learning interaction by a blend of intrinsic and extrinsic factors. Ordinarily, students who are motivated to learn are more mature in terms of their awareness of the value of learning something and tend to pursue learning regardless of whether a subject elicits personal enjoyment or not. In one research, being "motivated to learn" implies in-depth involvement in and a strong commitment to learning a specific subject.

Methods of Establishing and Increasing Motivation

As competent ESL educators know, being aware of the nature of motivation in the context of language learning is just half the journey. It would be a great thing to teach in a classroom full of intrinsically motivated students, but such is a rare and unlikely thing indeed. It is much more probable for a language teacher to have a class where the roots and level of motivation vary among students. Almost always, there will also be students whose learning progress is hindered by a serious deficiency in motivation. Hence, to help students complete the learning journey, ESL educators need to adopt the right approaches in increasing student motivation.

Before going any further into the specific approach, it is imperative for ESL educators to understand that their own motivation and energy inevitably affects those of their students. In the first place, how motivated and committed is the ESL teacher in instructing language learners? Does the ESL educator truly understand what she is trying to impart? Situations wherein ESL teachers are not properly motivated eventually translate negatively on the learning progress of students. Simply put, if a language teacher lacks commitment or is poorly motivated, students will have less motivation to learn. Secondly, commitment without the right skills is inadequate. ESL educators must come into classrooms equipped with the right teaching skills, tools and resources in order to become effective sharers of new knowledge. Lastly, language teachers should be aware of the specific needs of their students in order to engage them more meaningfully. Drawing from the cultural, political, and economic backgrounds of students will help second language teachers design relevant lesson plans and achieve more positive learning outcomes.

Once ESL educators have fully appreciated and prepared for their roles in the learning dynamic, they can then proceed to applying the different approaches. The techniques are pretty straightforward and any ESL teacher who has been engaged in the profession for some time can easily adopt and customize based on the needs of specific classes. If you are an ESL educator, following these basic guidelines will help you motivate your students better.

1. Exude your own excitement about the subject matter. There's nothing like learning from a teacher who's genuinely enthusiastic about the lesson and exhibits this enthusiasm in class. Energy is contagious and demonstrating positive energy will speed up the learning rate in any class.

2. Make each individual lesson relevant to students. Depending on class size and other factors, you may want to consider students who have the least level of motivation and align your lessons to make them more relevant to these students. If this is not plausible, making the lesson meaningful to the most number of students is the safest course to take.

3. Avoid giving assignments and homework that are irrelevant to the students' personal lives (ie, that outside the classroom). As much as possible, give assignments that excite them or attract their interest.

4. Be proactive in building relationships with challenged learners. Probe for their weaknesses and identify the factors that impede their learning. Determine the tings that inspire and excitement. Based on the information you have gleaned, create learning bridges that hurdle difficulties and help them appreciate the lessons.

5. Practice variety and rhythm in teaching approaches. The use of computers, rich media, and group dynamics should be interspersed with out-of-class engagements and traditional teaching methods.

6. Don't be frugal in the use of humor. Studies have shown that people learn more in relaxed and positive environments than they do in stressful ones.

7. Encourage students to talk more in class.

8. Create scenarios for collaborative learning.

9. Never skimp on giving praise and positive feedback. Demonstrably recognizing student efforts and achievements will help reinforce their motivation to learn.

10. Regularly gather student feedback and their opinions on how they think and the learning process can be improved.

Conclusion

For ESL educators, the most important input in motivating students is to show them that you are genuinely motivated in the lesson yourself and that you truly care about their learning progress. Once this have been established, you can then proceed with applying the different guidelines that encourage language learners to participate more and become more involved in classroom activities. Knowing students' specific backgrounds, needs, and learning difficulties will help ESL teachers align lesson plans and methodologies such that the best learning outcomes are achieved.

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Classical Conditioning: The Secret Behind Exercise Motivation

We all know how hard it can be sometimes to get off the couch and exercise.

Even the least creative of minds can come up with some excuse to avoid going for a run. Procrastination is a huge issue in fitness. But many people don’t realize how easy it can be to motivate yourself to go for a run.

What if you could trick your mind into thinking it actually wanted to exercise?

Using simple psychology, you can turn your mind into your very own personal trainer! For free.

Your mind used to be your biggest barrier to exercise – your body craved a run, but you talked yourself out of it. Now your mind can be your biggest motivator. How?

Classical conditioning.

Step one is to make a plan. Before you can even start to use psychological conditioning, you need to create a tangible workout schedule. Start with small, attainable goals – such as going for a run every other evening for a week.

You need to write your plan out as a list – and put it somewhere you’ll see every day. This constant reminder that you should be exercising is important to the concept of classical conditioning which we will try to implement into your exercise routine.

Next it’s time to apply the psychological phenomenon of classical conditioning.

Classical conditioning is a term given to the psychological effect of stimulus association. Perhaps you’ve heard of Pavlov’s dogs – who came to associate food with the sound of a bell, and eventually salivated merely at the bell. Classical conditioning requires a neutral stimulus to gradually become closely associated with a stimulus which causes some sort of reflex in the subject. Eventually the boundary between the stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.

So what’s the neutral stimulus in your exercise plan?

The act of going for a run.

In order to achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction from you – and begin associating it with the act of exercise.

For example: your favourite song. Go cold turkey on listening to your favourite song – unless you are exercising. Make sure that you do not hear the song at any other time. Look forward to listening to it while you run!

After a while, the same feelings you get NOW when you hear your favourite song will be associated with the act of exercise.

To run will be a treat – whether or not you listen to the song.

Although the stimulus of music is ideal for this sort of conditioning – because it is easy to control, and easy to associate with physical activity – you CAN experiment with other types of stimuli as well!

Maybe you have a favourite shirt that would be appropriate to run in. Maybe you can drink your favourite energy drink on your run.

Keep in mind that stimuli which are associated with physical activity WHILE you are completing the activity are the most effective. The more intense the connection with the actual activity, the more effective the classical conditioning will be. And, ultimately, the more you will love exercising!

Finally, realize that lack of motivation to exercise is something that everyone experiences.

But now you’re one of the few who know the secret to overcoming exercise procrastination.

And you can beat this laziness!

Now get out there and go for a run!

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