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  • Kanika Gautam
  • October 07, 2016 07:20:26 AM

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YourMotivationGuru covers everything linked to self-improvement including but not limited to personal growth, motivation, positive parenting, career advice and growing the happiness ratio of your life

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9 Exercises to Improve Anterior Pelvic Tilt

Here are nine exercises to improve anterior pelvic tilt. Alongside these exercises, try to avoid sitting down for prolonged periods of time, exercise regularly, and focus on maintaining good posture at all times. The post 9 Exercises to Improve Anterior Pelvic Tilt appeared first on Your Motivation...

Anterior pelvic tilt affects a large percentage of the population, with post people getting absolutely no symptoms.

Here are nine exercises to improve anterior pelvic tilt. Alongside these exercises, try to avoid sitting down for prolonged periods of time, exercise regularly, and focus on maintaining good posture at all times.

  1. Squats

Squats can help to mobilise and stabilise the hip joints. They are great to open up the hips as they involve a number different movements around the hip joint, such as flexion, extension, and rotation. You can do them using just your bodyweight, but this is worth trying with some additional weight to make them a little harder. They also emphasise the importance of having a neutral spine throughout the exercise, which can translate into everyday life. Maintaining a neutral spine and good posture both inside and outside of the gym can greatly reduce anterior pelvic tilt.

  1. Lying Glute Bridges

A lying glute bridge is an exercise where you lie flat on your back, and lift your hips up into the air, squeezing your glutes as you do so. This movement strengthens the posterior chain (glutes and hamstrings), which helps to pull the pelvis to a more neutral position. It’s also a great exercise to work the core. You can do glute bridges using your bodyweight only, with a resistance band, or with additional weight resting on your hips.

  1. Planks

Planks are another strength exercise that work the anterior muscles in the core, which can reduce anterior pelvic tilt. Planks are preferable over sit-ups or crunches because they encourage good posture and correct alignment of the spine. Planks can be done anywhere as they require no equipment. Practising them daily will lead to great results when it comes to fixing your anterior pelvic tilts.

  1. Rear Leg Raises

Rear leg raises involve kneeling on the floor on all fours. From here, you alternatively lift each leg up and extend it behind you. This exercise activates the posterior muscles (glutes and hamstrings), forcing them to work hard in order to lift the leg off the floor. This leads to strengthening of the hip extensors muscles, which will contribute to reducing or removing anterior pelvic tilt.

  1. Kickbacks

Kickbacks strengthen the glutes and hamstrings, whilst stretching out the hip flexors, which can be beneficial for those of you who suffer with anterior pelvic tilt. Kickbacks can be done on the floor, or using a cable machine in a gym. Alternatively, kick each leg back, and focus on squeezing your glutes as you lift your leg up behind you.

  1. Dead Bugs

Dead bugs is another exercise that can strengthen the core muscles. It requires you to lie flat on the floor with your arms and knees bent up at 90-degree angles. One arm and the opposite leg are extended fully and then brought back into the body. Lifting the limbs forces you to activate your core, which can help to reduce instability and tilting in the pelvis.

  1. Bird Dog

The exercise known as the ‘bird dog’ involves kneeling on all fours, and extending one arm and the opposite leg fully out in front and behind you. This exercise works the core muscles in the anterior and posterior chains of the body. It also works the gluteal muscles and the hamstrings to strengthen and stabilise the pelvic girdle. The kickback motion needed to lift your leg out behind you can help to open up the hips, and stretch out the hip flexors. All of these factors can contribute to reduced anterior pelvic tilt.

  1. Foam Rolling

Foam rolling provides myofascial release. It involves using a hard cylindrical piece of equipment and rolling your muscles slowly over it. It can relieve tension and tightness in the muscles and is great to use either after a workout as part of your recovery practice, or as a standalone session on your rest day. If you suffer from anterior pelvic tilt, you will benefit from foam rolling the hip flexors, quadriceps, and glutes.

  1. Hip Flexor Stretches

One of the primary causes of anterior pelvic tilt is tight hip flexors. These are the muscles that sit at the top of the thigh at the front of the pelvis. When they are tight, they shorten, which pulls the pelvis into a tilted position. The tightness can be caused by sitting down too much, poor posture, or weak muscles.

Stretching these muscles out, therefore, helps to reduce anterior pelvic tilt. It’s important to perform these stretches regularly and consistently in order to keep the hip flexor muscles relaxed.

The post 9 Exercises to Improve Anterior Pelvic Tilt appeared first on Your Motivation Guru.

Certbolt Cisco CCNA Essential Webinars and Dumps – How Useful They Are to Pass 200-301 Exam?

Recently, Cisco has changed the layout of the entire CCNA program. The previous study programs or resources that Cisco used to offer for the Certbolt CCNA Routing & Switched badge [...] The post Certbolt Cisco CCNA Essential Webinars and Dumps – How Useful They Are to Pass 200-301 Exam? appeared first on Your Motivation...

Recently, Cisco has changed the layout of the entire CCNA program. The previous study programs or resources that Cisco used to offer for the Certbolt CCNA Routing & Switched badge hold zero gravity in the changed certification landscape. Thus, Cisco updated the study programs as well. The PrepAway Cisco CCNA 200-301 Practice Test Questions is the part of this updated and newly launched study program. If you’re aiming for a renewed CCNA credential, you must find out the viability of this webinar series to overcome the CCNA 200-301 exam. This post is all about it.

CCNA Essentials Webinar Series – Quick Overview

Cisco has designed a series of their webinar episodes with a motive to render the most recent knowledge of the Certbolt 300-410 . Here is a quick overview of all these three episodes necessary for your Certbolt 200-301 assessment:

CCNA Certification & Networking Basics

The first webinar episode stresses much the purpose of the Certbolt.com Cisco 300-430 Dumps and helps a candidate become acquainted with the new-fangled CCNA. It also gives a detailed review of the first two domains of the exam viz., Network Fundamentals, and Network Access.

Duration: 90 minutes;

Language: English.

CCNA – Getting Acquainted with IP (Internet Protocol), Connectivity & Services

In the second episode, a candidate will learn the basics of the CCNA badge and know the next two domains (IP Connectivity and IP Services) in a better manner.

Duration: 60 minutes;

Language: English.

CCNA – Building on the Basics with Security, Automation & Programmability

exam-labs.com This is the final episode of the webinar series and includes a quick and crisp recap of the previous two episodes and a detailed overview of the Certbolt Exam Questions & Programmability section.

Duration: 60 minutes;

Language: English.

How You Can Enroll for These Webinar Series?

The interested candidates can finish a quick registration process to view this webinar series. For the registration, one must visit the official Cisco website. Candidates can register for all three episodes or any episode of their choice.

Are They Enough for Your Cisco 200-301?

Cisco has been delivering quality study material for ages. Many specialists have earned their dream of Certbolt Cisco certifications using the study material offered by this vendor. Hence, no one can raise questions on the viability of these webinars. They are definitely a great self-study material that any Certbolt CCNA aspirant can ever ask for. But, alone they won’t do magic. It’s not that they lack something. It’s the extensive nature of the Devasc 200-901 Exam Dumps . It analyses the deepest understanding of the exam concepts that the candidate should have. Hence, a candidate needs some more help to make through this exam. Clubbing these webinars with quality dumps is a great way to improve your skills. Dumps enable a candidate to learn in a highly simulated environment. Also, as they contain the real-time CCNA assessment questions & detailed answers, they help a candidate become familiar with the exam pattern prior to the main accreditation.

Concluding Words

Certbolt Cisco leaves no stone unturned to help the aspiring candidate pass their 200-301 test and the Certbolt CCNA Essential Webinar Series is a step in the same direction. It contains key knowledge on the freshly-launched CCNP Certification Practice Test Dumps and makes the candidate exam ready in no time. However, alone they won’t be a great help. Hence, one must club them with other study resources like updated dumps and study guides.

The post Certbolt Cisco CCNA Essential Webinars and Dumps – How Useful They Are to Pass 200-301 Exam? appeared first on Your Motivation Guru.

Tips for Maintaining a Positive Attitude in Early Recovery

Recovering from an addiction is a purely mental and chemical process – Here are some tips for maintaining a positive attitude in early recovery The post Tips for Maintaining a Positive Attitude in Early Recovery appeared first on Your Motivation...

Recovering from an addiction is a purely mental and chemical process that can affect the body in many ways. Drugs and alcohol both have a significant impact on how your brain works and body functions.

Tips for Maintaining a Positive Attitude in Early Recovery

When recovering from addiction, it is vital to maintain good mental hygiene to see your treatment plan all the way through. Patients are often told to stop dwelling on the past and any negatives and instead focus on small achievements and think positively to ensure the outcome of the treatment is successful.

There are simple ways in which recovering addicts can improve their mental health and increase positive thinking. Some of these skills are acquired naturally as the patient goes through the recovery process, but individuals can achieve others by following these –

Tips for maintaining a positive attitude in early recovery

Mindful Meditation

Meditation is a great tool that is used by those inside and out of treatment. Practicing mediation will encourage patients to focus on their breathing, relaxing and overall energy, which will drastically improve their mental clarity and help them see the bigger picture of their recovery.

Taking some time out of your day to allow your thoughts and feelings to come to the surface will help you see your path clearer and deal with any underlying issues that may prohibit you from succeeding.

Taking Responsibility

When addicted to a substance, it’s common for patients to feel out of control and pinned down by their addiction. Deciding to take control of your life will help you realize that you are fully capable of transforming your situation and becoming the person you once were before addiction took hold.

Your body is more likely to consider the process when your mind is on board; this is called positive affirmation. Speak to your inner voice and make sure you remind yourself that control is in your hands, and you can and will beat your addiction and get your life back on track.

Tips for Maintaining a Positive Attitude in Early Recovery

Support Circle

Make sure you’re surrounded by optimistic people who will help you see how far you’ve come and inspire you to think positively. Sometimes, this can happen naturally as you go through recovery and reevaluate certain relationships that may harm your life.

Surround yourself with others who share your views and values and will help and inspire you on your journey. Maintaining happy and upbeat company will assist you in developing a more satisfying mindset that will inspire you when confronted with a challenge.

Help Others

Another way to boost positivity in your life is to do some work that helps others, for example, volunteer work. Volunteering will help you connect with others and will make you feel content in the work that you are doing.

Helping others can improve your self-esteem and self-confidence; all while improving someone else’s life drastically, you will be simultaneously repairing your life—the ultimate win-win situation.

Look After Your Health

Treatment programs will always focus on maintaining a healthy diet and getting the right amount of exercise. Exercise is often used as a tool in conjunction with other treatments as it has been proven to help patients cope with the symptoms and find different ways to let out any frustration.

Engaging in these activities will boost your mood and give you new goals to focus on while you go through recovery. Drugs and alcohol are notorious for having a negative impact on the body, so looking after your body while recovering is a great way to press the reset button and start over.

Tips for Maintaining a Positive Attitude in Early Recovery

Find A New Hobby

Hobbies will help you develop new interests while also improving your mood. New hobbies will give you a new sense of purpose and provide you with new outlets for any problems you’re having trouble dealing with.

Creative outlets can be therapeutic and fun and help you express the feelings you would have generally held on to. Physical activities such as running, hiking, and horseback riding can help boost your mood and release endorphins that will make you feel happier.

Be Optimistic

Steer your thoughts in a positive direction when looking at your progress. Celebrate the smallest achievements and actively move your thoughts away from the negative path you might usually go down. Repeating positive affirmations to yourself each morning will help you accomplish this and is a great way to stay motivated and focused.

Set Some Goals

Setting goals will challenge and motivate you, stimulating your mind and giving you something to work towards. Make sure you focus on things that interest you to be more motivated to work towards them.

Choosing to work on something that brings you joy and makes you a lot happier is the perfect way to learn about yourself and think more positively.

Talk It Out

You are not alone. Talk to others when you’re feeling overwhelmed or defeated. Don’t allow yourself to shut out the rest of the world. Talking about issues will help you realize any pent-up emotion and help you work your way through the problem. Talking to your support circle will help you problem-solve and deal with situations more effectively.

Recovery isn’t straightforward, but it can be made easier if you commit to embracing a more optimistic mindset. You can do many little things to assist yourself and your healing that can significantly affect your life.


The post Tips for Maintaining a Positive Attitude in Early Recovery appeared first on Your Motivation Guru.

The Ripple Effect Of The Covid-19 Pandemic In The Education Industry

As the infection rates increased, schools were closed temporarily along with other sectors. Let’s understand what are the primary consequences of school closures and Covid-19’s impact on education The post The Ripple Effect Of The Covid-19 Pandemic In The Education Industry appeared first on Your Motivation...

The coronavirus started in China and quickly became an outbreak. A few months later, the World Health Organisation declared the virus a pandemic. This was because the rate of infection spread across Asia to the United States, Europe, and other parts of the world. Death rates continued to spike along with unemployment, hunger, and lack of education. The focus of this piece is education. Many people have been focused on the immediate negative impact of the Covid-19 pandemic in the education industry. However, it has done more than keep students from in-person schools. The virus has had far-reaching effects on education, some of which have not been seen yet. 

Covid-19’s Impact on Education 

Covid-19’s Impact on Education

Shortly after the Covid-19 pandemic started, parents were asked to take extra precautions to ensure that students stay safe. Sick students were asked to stay at home and everyone was advised to stay far away from sick people. They were also asked to cover their faces and noses when they sneeze. However, as the Covid-19 infection rates increased, schools were closed temporarily along with other sectors. What are the primary consequences of school closures? 

1. Lack of Socialization

Education is one of the primary agents of socialization. So, you can imagine how things have been for months because of school closures across the globe. Children are now unable to have face-to-face interactions with their school friends. This makes it hard for them to form lifelong bonds with schoolmates. Socialization is essential to the development of young children and it also helps them to develop social skills. Since the pandemic started, students have only been able to reach out to their peers through social media groups and pages. This is easy for older students but not for younger ones. There is also a risk of social media addiction. 

2. Increase in Internet Addiction Amidst Covid-19

After school closures and stay at home orders were put in place in cities with high infection rates, addiction rates also surged. People who were already struggling with addiction lost direct access to their support systems. Students started relying on the Internet for education, socialization, and everything in between. This led to a spike in Internet addiction among learners and workers alike. Internet addiction was already a challenge before the pandemic. Almost every student between 10 and 18 years owns smart devices. Curbing Internet dependence among young people isn’t going to be easy after the pandemic. Schools are already teaching digital responsibility to their students with hopes of curbing addiction and other negative habits that come with using the Internet. 

3. Lack of Motivation 

Learning isn’t the only thing students look forward to in schools. Most students say that learning is their least favorite thing about schooling. However, they are motivated to go to school because it gives them a chance to interact with their friends, engage in sports, field trips, and other fun activities that come with the package. Without all the other perks of schooling, many students struggle to find the motivation for homeschooling during this pandemic. Some students only thrive in competitive environments and online learning isn’t usually as competitive as in-person schooling. Schools have tried to solve this problem with interactive and collaborative tools. 

4. Time and Patience Aren’t Always in Supply 

Students who have been forced to school from home need to have patience and time management skills to do it effectively. This isn’t easy especially for younger kids with short attention spans. In schools, these students have a structure that helps them focus and study with little to no distraction. Parents have been assisting their younger children to follow the digital curriculum. However, these parents aren’t always patient enough to see their children through the learning process. This is an especially bad time to expect parents to be in the best position to help their children. Many of them are already going through a lot of emotional stress due to job loss because of the Covid-19 pandemic.  


It’s going to take years until the global education industry can fully recover from the negative impact of the Covid-19 pandemic. The same thing can be said about every other industry that has been directly affected by Covid-19. For now, schools need to maintain a more fluid approach to teaching. Things might never go back to how they used to be and learning will become more digitized.

The post The Ripple Effect Of The Covid-19 Pandemic In The Education Industry appeared first on Your Motivation Guru.

When Hormones Wreak Havoc: All About Premenstrual Dysphoric Disorder

Premenstrual dysphoric disorder (PMDD) affects a woman’s physical and emotional well-being for the week or two leading up to her period. Let’s understand this condition. The post When Hormones Wreak Havoc: All About Premenstrual Dysphoric Disorder appeared first on Your Motivation...

People often joke about the increased mood swings and emotional sensitivity that accompany a woman’s ‘time of month’. However for some women, premenstrual symptoms are anything but a joke, as they can be intense and cause significant distress when they re-emerge every few weeks.

What is Premenstrual Dysphoric Disorder? (PMDD)

Premenstrual dysphoric disorder (PMDD) is a condition that affects a woman’s physical and emotional well-being for the week or two leading up to her period. PMDD can be thought of as a more severe version of PMS that negatively impacts a woman’s ability to carry out daily responsibilities and engage in relationships.

This condition affects around 5% of women, many of which are living with co-occurring disorders such as anxiety and depression. (For more information about various mental health disorders, click here).

Signs and Symptoms of PMDD

A woman with PMDD commonly experiences both physical and emotional symptoms which typically start 7-10 days prior to her period. The symptoms are similar to those we typically think of with PMS, but tend to be more severe, particularly the impact on a woman’s mental health. Symptoms typically resolve several days after a period begins.

Common physical symptoms of Premenstrual Dysphoric Disorder


  • Abdominal cramps
  • Headache
  • Joint or muscle pain
  • Back pain
  • Bloating
  • Gastrointestinal issues
  • Food cravings and binge eating

Premenstrual Dysphoric Disorder

Emotional symptoms of PMDD may look like:

  • Feelings of sadness or despair
  • Crying spells
  • Irritability or anger that affects others
  • Feeling out of control
  • Increased anxiety or panic attacks
  • Loss of interest in normal activities

The intensity of the symptoms can interfere with a woman’s ability to function at work or school. It can also cause relational strain as increased agitation or irritability could cause a woman with PMDD to lash out at others. Their behavior tends to be markedly different from other times during the month.

In order for someone to be diagnosed with PMDD, they have to experience five or more symptoms, at least one of which is mood related. If you are concerned with the premenstrual symptoms you are experiencing, it may be helpful to keep a chart of symptoms and when they occur that you can discuss with a doctor.

What Causes Premenstrual Dysphoric Disorder?

Research is still being conducted as to the cause of premenstrual dysphoric disorder. It is thought that changing hormone levels throughout the menstrual cycle plays a significant role, and some women may be more sensitive to these changes. As levels of hormones such as estrogen and prestogerestone shift throughout the menstrual cycle, it may cause serotonin deficiency to occur which can trigger mood changes as well as physical symptoms.

There are several risk factors that increase a womans’ risk of developing PMDD such as a family history of the condition or having an already existing mood or anxiety disorder.

Treating PMDD

If you are experiencing severe symptoms prior to your period that are causing mental and physical distress and impacting your quality of life, reach out to your doctor who can help you to establish a plan for treatment.

Treatment for premenstrual dysphoric disorder typically looks like a combination of medication and lifestyle changes. Medications such as serotonin reuptake inhibitors (SSRIs) have been proven to be effective in altering serotonin levels for women with PMDD. Birth control pills may also be used.

There are simple changes women with PMDD can make to their daily routines to promote positive physical and mental health, particularly at certain points in their menstrual cycle. Following a healthy diet, reducing intake of sugary and salty foods, increasing physical activity and engaging in stress management techniques may alleviate the intensity of symptoms.

The post When Hormones Wreak Havoc: All About Premenstrual Dysphoric Disorder appeared first on Your Motivation Guru.

Fear or Phobia? When to Seek Treatment

How exactly do you discern what is a normal fear and what is a phobia? Let’s learn to distinguish between fear and phobia The post Fear or Phobia? When to Seek Treatment appeared first on Your Motivation Guru.

Many people use the word ‘fear’ and ‘phobia’ interchangeably to denote dislike of something like spiders or heights. However, there is a significant difference between having a fear of something and phobia, which is a mental disorder that significantly impacts daily functioning.

Distinguishing Between Fear and Phobia

How exactly do you discern what is a normal fear and what is a phobia?

The key is assessing the impact of one’s fear on their daily life. For example, an individual with a fear of dogs may feel uncomfortable when they encounter a dog but are able to manage the feelings and go on with their day. However, an individual with a phobia of dogs will have a much more extreme reaction. They may experience a panic attack upon the sight of a dog across the street or even decline visiting a friend’s house if they know a dog will be there. They likely spend a significant amount of time organizing their life around how they can stay clear of dogs and experience anxiety about potentially encountering one.

Think about another common fear: needles. Many people feel uneasy when receiving a shot or having their blood drawn, but if an individual avoids necessary medical appointments and procedures due to panic about needles, it may be indicative of a phobia.

Diagnostic Criteria for Specific Phobia

The DSM-5 defines specific phobia as an anxiety disorder that is characterized by intense fear of a specific object or situation that typically poses little danger or threat. An individual with specific phobia experiences extreme fear and anxiety upon exposure to the feared object or situation, or even just thinking about it in many cases. Although they typically know their fear is irrational, they still feel powerless to control overwhelming feelings of panic.

It is common for an individual with specific phobia to go to extreme lengths in order to avoid their feared object/situation. For this reason, having a severe phobia can be very limiting and can negatively impact an individual’s quality of life and relationships.

Common Types of Phobia

Fear or Phobia? When to Seek Treatment

 There are five general categories of specific (or simple) phobia, which include:

  • Animal type (snakes, spiders, dogs)
  • Natural environment type (storms, heights)
  • Blood-injection-injury type (seeing blood, receiving injections)
  • Situational type (flying, driving, elevators, going to the dentist)
  • Other types (choking, vomiting)

An individual may also have a more disabling type of phobia which is referred to as a complex phobia. The two main types of complex phobia are agoraphobia and social phobia (or social anxiety disorder).

Agoraphobia involves extreme fear of being in a place where an individual is unable to escape if they have a panic attack. Some people with agoraphobia are unable to leave their homes due to overwhelming anxiety about the potential of having a panic attack in public.

Social anxiety disorder is centered around the fear of being judged, embarrassed or critiqued by others. For more information about social anxiety disorder and to take a screening test, visit Mind Diagnostics.

Treatment for Phobias

If you are experiencing persistent distress in your daily life due to anxiety or avoidance around a certain object/situation, it is important to seek the support of a mental health professional.

Common treatment for phobias includes a combination of psychotherapy and medication.

Exposure therapy has been found to be highly effective in the treatment of phobias. Avoiding a feared object or situation has been shown to exacerbate feelings of anxiety in the long run. The goal of exposure therapy is to help an individual gradually confront their fears in a safe environment.

Many individuals living with phobias find that as they increase exposure to their fears, their distress decreases over time. They are able to build confidence in their ability to manage feelings of anxiety and discomfort, and live meaningfully even in the presence of fear.

The post Fear or Phobia? When to Seek Treatment appeared first on Your Motivation Guru.

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