How To Keep your Mind Cool With Yoga.

There are more ways to cool down in the hot summer months than switching on the air conditioner. Pranayam and meditation are known to help you stay cool when outdoors and hydrated round the clock.

1. Chandrabedhan pranayam:

Sit in any meditative posture on the floor keeping your back straight and shoulders relaxed. With your right thumb, close the right nostril and breathe in from the left nostril. Next, close the left nostril with your right index and middle finger, and breathe out from the right nostril.

•Benefit: Heat makes us fly off the handle easily. Chandrabedhan pranayam has a cooling effect on the nervous system and on the nadis (energy pathways). This pranayam reduces body heat, high blood pressure and has a calming effect on the mind. It also induces muscular relaxation and promotes emotional well-being.

2. Sheetkari pranayam:

Sit in a comfortable posture on the floor; keep your back straight, shoulders relaxed, hands on your knees and close your eyes. Now put your lower and upper teeth together and put your tongue between the gap of the teeth. Then, separate your lips while baring your teeth; breathe in from your mouth and exhale through your nose.

•Benefit: Those who live very stressful lives and experience tiredness or lethargy must practise this form of pranayama. It helps reduce anger, anxiety and stress. It is also beneficial to the skin.

3. Sheetali pranayam:

Sit in any meditative or a comfortable position. Close your eyes and breathe normally. Put your tongue on the lower lip, then roll your tongue and inhale deeply from your mouth. Now, slowly close your mouth and exhale through your nose.

•Benefit: The sheetali pranayam helps cool down your body. It has a great energising, soothing, relaxing and cooling effect on all the nerve channels and the entire body. This asana purifies the blood and expels toxins. It also helps cool you down if you're angry or in a bad mood.

4. Shavasana:

Lie down on your back with arms on your side. Now slowly move your legs apart, keeping your heels inside and toes outside. Keep your hands away from the body, palms facing upwards. Close your eyes, loosen and relax all the muscles in the body and breathe normally.

•Benefit: Shavasana helps combat mental and physical fatigue. It also relaxes the nerve network and improves breathing.

How To Build Your Dream Body on Low Budget.

The costs of getting into shape can really add up. Gym memberships, supplements and trainers typically carry high price tags, designed to separate you from your hard-earned cash. Building muscular arms and legs shouldn't cost you an arm and a leg. Take the frugal approach to muscle building, and beef up your biceps as well as your wallet.

• Step 1

Find a cheap training arrangement. You shouldn’t have to pay $75, $60 or even $50 per month for a gym membership. According to the "Pittsburgh Business Times," lower-priced facilities are increasing in popularity, offering membership rates between $10 and $20 per month. You can also save big by building your own gym, especially if you bargain shop. You can even go to a local playground and bulk up with pull-ups, dips and push-ups on the jungle gym equipment.

•Step 2

Skip the supplements. Sports supplements are a multi-billion dollar industry, according to "Sports Illustrated," with many of these compounds being unproven. Before taking a gamble on possibly false promises, take a good look at your nutritional program. If your diet is high in protein and complex carbohydrates, your muscles should be getting everything they need to grow.

•Step 3

Buy healthful food in bulk. Use “price club” type supermarkets to stock up on muscle-building foods once a month. Buy lots of non-perishables such as pasta, canned tuna and oatmeal. Buy and store bags of frozen chicken breasts. With fewer shopping trips, you’ll also save money on gas.

• Step 4

Split a trainer. If you want the results of a personal trainer while controlling the cost, you are not alone. The American Council on Exercise has noted the trend of small-group training as a way to maximize results while saving money. By training with a small group of two to five people, you can get the guidance you need without the high price of one-on-one training.

How to Remove Stretch Marks The Right Way.

Stretch marks are scars that can appear anywhere on the body that fat is stored, such as in the stomach, upper arms, thighs, breasts and buttocks. Body building, intense physical activity, childbirth and rapid weight loss are all causes of stretch marks. The marks start at the very root of your skin, which makes them extremely hard to remove. There are several things you can do to quickly get rid of stretch marks, including laser surgery, creams and vitamins.

•Step 1

Take a bath. Hot water helps improve your circulation, which can instantly reduce the appearance of stretch marks. While you are in the tub, vigorously scrub the areas where you have stretch marks with a loofah. The loofah will remove the layer of dead skin cells on the surface of the skin, also immediately reducing the severity of your stretch marks.

•Step 2

Rub in tanning lotion. The darker your skin looks, the less severe your stretch marks will appear. Buy a lotion that contains a natural tanner. In just a few days, you will notice your stretch marks appear to reduce in severity. You can also try to tan in the sun, however, tanning lotion is a much safer way to reduce your stretch marks fast. UV rays can damage your skin and cause skin cancer.

•Step 3

Hydrate. Water keeps your skin hydrated and elastic. The more hydrated your skin, the less likely you will develop stretch marks. If you are dehydrated, stretch marks can appear more severe. The Mayo Clinic recommends drinking at least 64 ounces of water per day.

• Step 4

Rub in a coffee ground mixture. Coffee grounds reduce the appearance of stretch marks quickly by refreshing your skin. The caffeine in the coffee grounds can immediately, though temporarily, reduce your stretch marks.

Models use this approach to reduce their stretch marks before a big runway show. Grind about three cups of coffee in a grinder, then add three tablespoons of olive oil. Mix thoroughly. Apply to your stretch marks, rubbing with a good amount of pressure for at least five minutes. Wrap tightly with a towel and let sit for about 30 minutes and rinse.

• Step 5

Laser Treatment. There are three kinds of laser treatments that can quickly get rid of stretch marks. A fractionated laser will reduce chronic, deep stretch marks. Fractionated lasers cost about $1,000 per session, with a minimum of three sessions needed.

A vascular laser is the best way to reduce red stretch marks. Vascular laser treatments costs about $450 a session and at least three to six sessions are required.

The third treatment is the excimer laser, which works by triggering the melanin in your skin so your stretch marks turn the same color as the skin surrounding it. The excimer laser costs about $200 to $700 per session and needs a minimum of 10 to 20 treatments.

How to Train Your Dog to Attack on Command.

The truth is, most of us keep dogs are pets, not at watchdogs or guard dogs. But unfairly, we expect them to act in these capacities whenever the need arises. My friend, your dog would never make a good guard unless you train it to become one. Even if yours is a breed that has innate guarding abilities, you will still need to train it well  so that it will obey your commands.

In this article, I will be sharing with you some useful tips on how you can train your dog to attack on command. Of course, your dog may be the naturally aggressive type. But I’m sure you won’t like it if your dog attacks those who are not unwanted in your home or ignores your commands. You will like it when you command your dog to go after an intruder and it does that immediately, right? Then follow these steps and you will get the desired result:

1- Wear a protective glove that covers not just your hand, but also your entire arm. This is a necessary safety precaution to prevent injury.

2-  Sit your dog down. If you have not taught it simple commands like come, sit, stop, run, and stand, then you must teach those first before teaching the “attack” command.

3.  After sitting the dog down, tap it in the face with the glove on your arm. This is a way of irritating the dog and trying its patience. Continue doing this until your dog attacks the glove in anger. (Do you now understand why you must wear an arm-long glove?)

4.  As soon as the dog attacks the glove, say the word “attack” loudly. You are doing this because you want to make your dog understand what the word “attack” really means.

5.  Praise the dog verbally or show it that you are pleased. Though it may not be necessary, reward your dog by giving it some cookies or other treats. But if your dog is often motivated by food and learns faster with treats, then you must offer it some.

6. Repeat steps 3 – 5 until you are sure your dog has understood what the word “attack” means. You will know this if your dog responds quickly to the “attack” command by attacking your gloved arm immediately it hears the command.

7.  Stand at a short distance away from your dog, and give the “attack” command. See how it responds. If it doesn’t, then repeat steps 3 – 5 many times over. But if it attacks, this shows it’s familiar with the command.

8 -  Take a break to reward the dog once again for understanding your command.

9-  Repeat steps 7 and 8 for five to seven more times. This is to ensure that your dog has really mastered the command.

10.  Now, it’s time to show the dog how to attack an intruder (or else, every time you say “attack”, it will go after your arm). Get a very big doll or make a caricature human and place it at a distance. Then point towards the “fake” intruder and shout “attack”. Although your dog may attempt coming towards you at first, it will go in the pointed direction once it sees your finger.

11. Reward your dog with treats or in some other way.

Repeat step 10, placing your fake intruder at various points and pointing at it each time you command your dog. Repeat this until you are convinced that your dog has mastered the command and would no longer come after your arm.

12. Get someone to act like an intruder (use someone whose face is not familiar to the dog). Tell the person to stand by the door entrance and get ready to shut the door in case the dog ignores the “stop” command.

13. Point towards the “intruder” and command your dog to attack. If it runs towards the intruder, then it has gotten your message.

14.  Repeat step 13, but while the dog is going for the intruder, shout the word “stop” to see if it will obey. If you’ve familiarized it with the “stop” command, it should stop immediately. This step is very necessary because it teaches your dog that sometimes you may want to stop if from attacking an intruder after initially giving the command.

As a final note, I believe that with these steps, you would successfully transform your dog from a mere pet into a selfless guard dog that attacks only when you want it to.

5 Best Foods for Healthy Skin: How to Get a Radiant Glow.

You are what you eat. You hear that phrase all the time  and for good reason. If you’re a guy who eats a ton of junk food, you’re going to feel  and look  like junk. But if you eat nutrient-dense foods, you’re going to feel like a million bucks.

Your diet can especially influence your skin’s health. Certain foods are packed with powerful nutrients that help fight aging, keep skin hydrated and maintain a healthy-looking complexion. Here are just a few of the foods every man should add to their grocery list:

1. Chocolate :

Chocolate is full of potent antioxidants known as flavonols, which have been shown to reduce wrinkles and other aging signs. This doesn’t mean you should load up on unhealthy fare like chocolate sundaes and chocolate cake. You should opt for dark chocolate, which tends to have the highest concentration of these important nutrients. And this goes without saying, but practice moderation. Chocolate is calorie-dense due to its fat content, so eating too much can cause unwanted weight gain.

2. Strawberries:

 These red, sweet fruits are the perfect snack for fighting off your sweet tooth and keeping skin healthy. Why? The answer again is antioxidants. Loaded with vitamin C, strawberries guard against free radical damage and other harmful substances that can lead to older-looking skin. Bright-colored fruits in general are great for your skin. Check out our Advanced Antioxidants supplement for similar benefits.

3. Salmon:

This highly-touted fish contains a notable anti-aging weapon: omega 3s. Omega 3 fatty acids have been shown to provide a number of benefits including suppler skin, a healthier heart and better mental focus. Tuna and mackerel also feature this amazing nutrient. If fish isn’t your thing, consider using a pharmaceutical-grade men’s omega-3 supplement formula.

4. Almonds:

 Almonds also contain omega 3 fatty acids, but you’ll find they have an even higher concentration of omega 6 fatty acids (conjugated linoleic acid). Research shows that CLA can help improve your skin’s appearance and significantly improve muscle growth. Fair warning: Just like chocolate, almonds are calorie dense. As a result, we recommend you limit your intake to no more than a handful a day to avoid weight gain. If you’d rather avoid the calories altogether, a CLA supplement can produce similar results.

5. Green tea :

This is more of a beverage than a food, but it’s just as important as everything else listed. Many people turn to green tea instead of coffee because it perks you up without the extra caffeine. But did you know it can also reduce your risk of fine lines and saggy skin? The antioxidant-rich beverage should be a staple of everyone’s morning. Green tea is also one of the main botanical ingredients in our multivitamin.

7 Signs and Symptoms of Depression in Men.

More than 5 million men in the U.S. experience depression each year.

Clinical depression in women or mencan cause sadness and a loss of interest in once pleasurable activities. But depression can sometimes manifest in different ways in different people. 

"While the symptoms used to diagnose depression are the same regardless of gender, often the chief complaint can be different among men and women," says Ian A. Cook, MD, the Miller Family professor of psychiatry at the University of California–Los Angeles. 

Here are 7 signs of depression in men.

1- Fatigue:

People who are depressed undergo a series of physical and emotional changes. They can experience fatigue, as well as psychomotor retardation, or a slowing down of physical movements, speech, and thought processes. 

According to Josh Klapow, PhD, a clinical psychologist with the University of Alabama at Birmingham's School of Public Health, men are more likely than women to report fatigue and other physical symptoms of depression as their chief complaints.

2- Sleeping Too Much Or Too Little:

Sleep problems such as insomnia, waking up very early in the morning, or excessive sleeping are common depression symptoms. 

Some people sleep 12 hours a day and still feel exhausted or toss and turn and wake up every two hours," says Dr. Cook. 

Like fatigue, sleep troubles are one of the main symptoms that depressed men may discuss with their doctor, experts say.

3- Stomachache or Backache:

Health problems such as constipation or diarrhea, as well as headaches and back pain, are common in people who are depressed. 

But men often don't realize that chronic pain and digestive disorders go hand in hand with depression, according to focus groups conducted by the National Institute of Mental Health. Norman Sussman, MD, a professor of psychiatry at the NYU Langone Medical Center, says people who are depressed do genuinely feel bad physically. 

"It is a medical disorder," says Dr. Sussman.

4- Irritability:

Instead of seeming down, men who are depressed often show signs of irritability. "If they talk about an emotional component, it could be sadness with irritability," says Dr. Cook. 

In addition, says Klapow, negative thoughts are a common aspect of depression. "Men will report feeling irritable because they are having negative thoughts constantly," he says.

5- Difficulty Concentrating:

Psychomotor retardation can slow down a man's ability to process information, thereby impairing concentration on work or other tasks. 

"Depression fills one with negative thoughts, almost like an intrusion," Klapow says. "You're slowed down and constantly thinking about negative things in your world. As a result it makes it very difficult to focus on anything." 

"I describe depression as a form of reversible brain failure, Dr. Sussman says. "When you're depressed, it's like your CPU [central processing unit] isn't working properly."

6- Anger or Hostility:

Some men manifest depression by being hostile, angry, or aggressive, says. Dr. Sussman. "A man who realizes something is wrong may need to compensate by demonstrating that he is still strong or capable," he says. 

Anger and hostility are different than irritability. "Anger tends to be a stronger emotion," Klapow says. "Irritability is a crankiness." 

Dr. Sussman says he's also seen men become hostile when they have withdrawn as a result of their depression and feel under pressure by friends or family to rejoin society.

7- Stress:

"Men might be more likely to report symptoms of depression as stress. It's not that they have more stress; it's that it's more socially acceptable to report it," Klapow says. 

According to Dr. Cook, stress and depression can also travel a two-way street. "It's accurate to say that feeling stressed can be an indicator of having clinical depression but also be part of the cause," he says. 

Research has shown that prolonged exposure to stress can lead to changes both in the body and brain, which can in turn lead to depression.

The Ultimate Full-Body Workout for Beginners.

I'm not usually a sensationalist, but today we're showcasing one of the world's best all-body workouts: the Spartan 300. It challenges you every time you attempt it.

What is Spartan training? In its simplest form, Spartan training is 30 reps of 10 exercises, which can be done in any order you like. Your objective is to get through the 300 reps (10 sets of 30) as quickly as you can. So pick one of the exercises pictured, do as many reps as you can and then move on to another.

1. Step-ups:

Place your left foot on a bench or chair that is approximately knee height. Push down through your left heel and stand up on the bench. Without stopping, continue to move the right thigh forward until the knee is hip height and at a right angle (in a running style). Balance for a moment, then lower your right foot to the ground, touch down lightly with your toes and spring back up for your next rep. Maintain your posture throughout and keep your gaze on the horizon in front of you.

Reps: 30 each leg.

2. Medicine Ball Twists :

Sit on the ground, holding a medicine ball or 3kg-to-6kg weight close to your stomach. Lean back 30 degrees and twist to the right until the ball is just off the ground. Twist back to the start and then to the left. Twist through your abs, not your hips, by keeping your buttocks on the ground. Don't move your legs.

Reps: 30 each side.

3. Dead lifts:

Hold a weight in both hands with a mixed grip and stand with feet hip-width apart. Brace your abs, bend forward at the hips and lower the weight down your thighs to just off the ground. Keep your knees soft and back straight by keeping your gaze forward and sticking your buttocks out. Pause at the bottom and then raise back to the start. At the top, push your hips forward and contract your glutes. Keep the weight close to your thighs and stop if you feel lower-back pain.

Reps: 30.

4-  Bent Rows:

Place your left hand at the front of a knee-high bench and your left knee on the back of the bench. Keep your right leg on the ground, knee bent. Hold a dumbbell in your right hand. Keep your back straight and hips square. Hang the weight towards the ground. Then, keeping your torso stable, pull the weight up and outside your shoulder, raising your elbow as high as you can. Lower and start the next rep.

Reps: 30 each side.


5. Burpees:

Squat and place your hands on the ground just in front of your feet. Step or jump your feet back so your body is in a plank position. Don't sag your hips or stick your buttocks in the air. Hold, then jump your feet back to your hands. Stand up, do a small jump and then go straight into the next rep.

Reps: 30