how2fit

[how2fit]

In these times of increasing polarization, it’s easy to fall into the trap of indifference. No matter how bleak things may appear, know that people still care. There are individuals actively working to make life better for others. And acts of kindness save lives every day, everywhere. “The very nature of kindness is to spread. If you are kind to others, today they will be kind to you, and tomorrow to somebody else.” - Sri Chonmony Kindness can open hearts. A simple act of giving can spark a transformative process in someone’s life. Let’s take a look at stories that are a testament to the power of generosity. A cat finds a loving home after surviving a fatal fall A teen’s work ethic touches hearts An elderly woman sews stuffed dogs that promote healing Pups bring joy to elderly veterans   Positively Uplifting Stories | June 16 2025 Helicopter pilot gives cat a second chance at a loving home. Chelsea Tugaw is a helicopter pilot who rescued a senior cat that miraculously survived a nearly 400-foot fall in Bryce Canyon National Park. The tabby cat, Mirage, was orphaned after her owners died in the fall. Once Mirage made a full recovery at a specialty vet hospital, Chelsea decided to adopt her. After getting a second chance at life, Mirage is now thriving in a loving new home. “I know that a lot of senior pets have a hard time getting adopted sometimes, so I didn't want her to spend an extended amount of time in the shelter waiting for somebody to adopt her, especially when she needed vet care. So, I knew that day after we rescued her, I immediately decided that I'd love to have her in my home and give her a good retirement,” said Chelsea.   Teen’s act of generosity on graduation night leads to a life-changing outcome. After attending his graduation ceremony at Mills Creek High School, Mykale Baker went to the local Burger King, where he works, to pick up food for his family. Donning his graduation medals, Mykale jumped in to help his Burger King coworkers prepare the customers’ orders, despite not being scheduled to work that night. Customer Maria Mendoza captured the moment through a drive-through window, which ended up going viral. Witnessing the outpouring of support for Mykale, Maria set up a college tuition fundraiser on his behalf. The fundraiser has raised over $200,000 so far! Mykale can now afford to go to college! "I like helping people and not expecting anything back from it. That's just me. I knew that all the good I put out there is going to come back to me somehow," said Mykale.   Elderly woman sews stuffed dogs that bring comfort to children in need. [embed]https://www.youtube.com/watch?v=d6uZAWpaHuI[/embed][embed]https://www.youtube.com/watch?v=d6uZAWpaHuI[/embed] Margie Conlin uses her passion for sewing to bring some comfort to children battling life-threatening illnesses and disabilities. The 92-year-old sews life-sized dogs for children in hospitals. She has partnered with Chasin A Dream Foundation, which offers support to children in need. Along with the stuffed dogs, the organization also provides a hospital backpack containing an iPad, toys, oils & diffuser, blanket, and other comfort items. “Lori can get the parents’ permission to send me pictures of the children hugging the dogs, and she tells me stories about them, like one little boy who wouldn't go anywhere, but when he got the dog, he'd go everywhere as long as he could take his dog. So that's what it’s about, and I think it was a blessing for me to be able to do this,” said Margie.   Pups bring companionship to elderly veterans. [embed]https://www.youtube.com/watch?v=jqB-t42uQFo[/embed][embed]https://www.youtube.com/watch?v=jqB-t42uQFo[/embed] Hero’s Bridge is a nonprofit organization dedicated to improving veterans' quality of life. Their Paw Patrol program brings service dogs to visit assisted living facilities and rehabilitation centers. A group of volunteers brings these adorable furry friends to visit homes and nursing facilities to help veterans feel less alone and promote healing. 

“People that are in these facilities may not have a lot of moments of joy. And if we can bring them one at least or three, you know, at that time, then that's all that matters,” said J.D., a volunteer for Hero’s Bridge.   Showing Kindness Costs Nothing Just like Margie Conlin, who uses her passion for sewing to cheer up sick kids, we all have something we can contribute to making the world even a little bit better. We say it all the time, but sometimes something as simple as holding a door for someone, smiling at a stranger or waving when someone lets you in during some crazy gridlock - you never know when you're reminding others that there are friendly folks all around them. Thanks for reading everyone, and have a great week ahead! 

[how2fit]

Celebrate his strength with these health-first Father's Day gifts. Explore the top picks and surprise your dad. Product Suggestions Loading...Do you remember how your father would sit next to you through the entire night when you were ill? True, not every superhero wears capes; some just tough it out through pain silently. Though he does not have any hesitation in taking you for a checkup, he is the first to overlook his own well-being. So this Father’s Day, why not get him something more than yet another “Best Dad Ever” coffee mug or a plain T-shirt? Let’s get him moving quickly, healing faster and thriving. From exercise gear to massagers, these special Father’s Day gifts can demonstrate that you care. They can help build strength, improve sleep and motivate them to stay active. Check out these highest-rated and compassionate choices to honour your dad. 10 Father’s Day gifts to keep your dad active Treat your dad to these special Father’s Day gifts: 1. SPARNOD FITNESS SMB-100 Mini Cycle Pedal Exerciser This small pedal exerciser is the perfect Father’s Day gift for the dad who prefers to remain active without excessive exercise. Best for physiotherapy or light exercise, it tones legs and arms, enhances blood circulation, and will fit neatly under office desks. It features adjustable resistance, LCD, and foldability, making it a thoughtful gift on Father’s Day 2025 that will support your dad’s mobility and health. Specifications: Special feature: Foldable Recommended use: Indoor Power source: Battery powered B083VZT9PZ 2. Wiselife Tru Alignment Yoga Mat + Strap It is a functional choice among daughters’ or sons’ Father’s Day gifts. The extra-thick yoga mat provides better grip and joint support. Printed alignment lines and green TPE material support balance, flexibility, and strength in the core. It is light and non-slip, which can help to motivate a wellness practice. Specifications: Material: Thermoplastic Elastomers Alignment: Guided alignment lines Special feature: Non-slip surface B0CKYTJNS7 3. PowerMax Fitness WALKPAD Compact Treadmill Surprise your dad with the top home gym foldable treadmill. This motorised treadmill, which takes up little space and has a 3HP motor and a 10 km/hr speed range, offers cardio comfort with shock absorption. The LED screen, remote control, and iPad stand make it one of the best Father’s Day gifts for health-conscious fathers or those embarking on a new health journey. Specifications: Special feature: LCD display Warranty: 1 year Max user weight: 110 kg B0F24RJWMZ 4. Sifoz Posture Corrector Belt It is one of the least appreciated but practical Father’s Day gifts, since this posture corrector corrects the spine and reduces back pain due to prolonged workdays or slouching. It is lightweight, breathable, and adjustable and unobtrusively supports healthier posture. It is an easy device that can deliver long-term health gains for your superhero father. Specifications: Size: Universal size Age range: Adult Recommended use: Back B0BDZPWY73 5. Caresmith Charge Boost X Massage Gun This 3200 strokes/min, 4-head versatile, powerful massage gun is among the best Father’s Day gifts for post-workout recovery or long-term pain relief. Cordless, lightweight, and convenient, it minimizes soreness, increases blood circulation, and encourages deep muscle rehabilitation. It is a perfect wellness buddy for your active dad or aging father. Specifications: Power source: Battery powered Material: Acrylonitrile Butadiene Styrene Special feature: 6 speed light B0CMJ1GM2Y Father’s Day: 8 must-do health tests for dads over 50 6. Boldfit Knee Support Sleeves If you need functional Father’s Day gifts that alleviate joint pain or complement gym sessions, these compression knee sleeves are a wonderful idea. Whether

your father is a sportsman, cyclist, or has knee pain, these anti-slip, long-lasting supports provide relief from pain and injury prevention. Specifications: Size: Extra large Use for: Knee pain Special feature: Lightweight B0949GW8SD 7. Reebok Men’s Sports Shoes Take your dad’s game to the next level with these comfortable, lightweight Reebok running shoes. Featuring a cushioned EVA outsole and grippy outsole, these shoes offer both comfort and performance. Whether he walks each day or goes to the gym, these shoes are practical and considerate Father’s Day gifts. Specifications: Closure type: Lace up Heel: No heel Sole material: Ethylene Vinyl Acetate B08D3L7853 8. PowerMax Fitness BU-201 Air Bike This two-in-one air bike provides whole-body cardio training at home. Constructed with an adjustable seat, LCD monitor, and steel frame, it can hold up to 120 kg. Dads who want to get better endurance or shed pounds will find this gym cycle one of the top Father’s Day gifts for long-term health improvements. Specifications: Special feature: Adjustable seat Power source: Non electric Recommended use: Indoor B08696STKB 9. Omron HEM 7120 BP Monitor Provide the gift of knowing with this trustworthy digital blood pressure monitor. Simple to use and precise, it has IntelliSense technology and can sense irregular heart rhythms. Furthermore, this intelligent health monitoring device makes it among the most loving Father’s Day gifts, particularly for older fathers taking care of their heart health. Specifications: Power source: Battery powered Display type: LCD Components: Device, Cuff, 4 Batteries, User Manual B00F38B3NW 10. Fashnex Resistance Bands Set From stretching exercises to strength training, this resistance band set is a do-everything fitness solution for dads of every level. It’s compact and stackable to 100 lbs, making it perfect for home workouts or on-the-road exercises. Add this to your Father’s Day gift list to encourage daily movement and muscle maintenance. Specifications: Material: Natural rubber Item weight: 390 Grams Special feature: Portable B09G9W3WFL Father’s Day: 5 ways a father impacts a child’s personality How do these Father’s Day gifts help your dad’s health and wellness? Promote daily mobility: From fold-up treadmills to portable pedal exercisers, these Father’s Day gifts assist your father in adding low-impact exercise to daily routines. Alleviate pain: Massage guns and knee braces provide focused relief from tenderness, rigidity, or persistent joint pain. This accelerates recovery and makes workouts more maintainable. Foster improved posture: Posture corrector belts softly realign the spine, alleviate back pain, and promote improved sitting postures. It is particularly useful for stay-at-home dads. Foster heart health: Products such as digital BP monitors enable dads to monitor vital signs on a regular basis, promoting preventive maintenance and awareness of health. Improve joint support: Yoga mats and resistance bands can enhance mobility, flexibility, and strength. They can aid ageing joints as well as prevent injuries. Boost motivation: Stylish sports gear like Reebok shoes and air bikes not only enhances performance but also reignites your dad’s passion for fitness and self-care. (Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.) Related FAQs What is a good fitness gift for older dads? The SPARNOD pedal exerciser or the Omron BP monitor are perfect as they offer gentle activity and health tracking without overwhelming routines.

Are these gifts suitable for beginners? Yes, most Father's Day gifts like resistance bands, posture correctors, and the WALKPAD treadmill support beginners with adjustable intensity. Can these be used by working dads at home? Absolutely. Compact options like the mini exerciser, yoga mat, and treadmill fit home-office setups. They encourage movement without disrupting your dad’s work-from-home lifestyle. How do these gifts support long-term wellness? They encourage daily activity, posture correction, heart monitoring, and muscle recovery. This may help your dad build sustainable and healthy habits.

[how2fit]

Most of us crave personal improvement, and we do the best we can to achieve that. We read books, consume material, and spend time with people who help us become the best version of ourselves and lead more fulfilling lives.  As we do so, at some point we have to stop and look back to see how far we have come. We have to see if we are making progress. This way, we know whether to continue doing what we are doing or to try something new. Moreover, we also have to think of what we want to achieve and how we can achieve it. This is an example of being introspective.     The Benefits of Being Introspective So what, exactly is introspection?  Introspection is the examination of one's own conscious thoughts and feelings. In psychology, the process of introspection relies on the observation of one's mental state, while in a spiritual context it may refer to the examination of one's soul. - Wikipedia Being introspective is an arm of self-awareness. While self-reflection lets you process things you have observed about yourself of your behavior, introspection is the step before that - the stepping back in order to try and understand yourself.  Some of the benefits of introspection include:  Improved problem-solving Increased happiness Improved decision making  Improved ability to overcome or confront fear Increased self-awareness Improved self-compassion  Improved future planning  Increased self-confidence Most of you know that it's a good idea to do it, but in some cases, we just don’t know where to start.  “The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently.”  — Pema Chödrön Here are some of the questions we should all ask ourselves as a starting point for introspection.  Your Higher Self: How Can it Help You & 4 Ways You Can Connect to it→   3 Questions to Ask Yourself to Be More Introspective "What are my values?" These are the principles that are supposed to guide us in all aspects. They are the anchors of the decisions we make, and there to keep us grounded. Oftentimes, life gets going, and we have to move through on cruise control. It becomes easy to forget our values and just go with the flow. The people around us, society, and social media can influence us into accepting or doing things that would be otherwise against our values.  Asking ourselves this question when introspecting helps us go back to our ‘roots’ to remember the principles that are supposed to guide us. It will also allow us to think about why we have these values. Are they our own values or were they passed down to us so they don’t hold much significance in our lives? If it is the latter, we might need to go a step further and think about what our values are. Moreover, as we get older, we learn and unlearn, so it is also okay for our values to change.    "What does being successful mean to me?" This is probably my most favorite question to consider. That's because success means different things for different people at different stages of life. At some point, for me, success was passing my final school exams. That is not the case anymore. Success can mean: being able to afford the basics of life such as food and housing finding a fulfilling job improving your cardio and fitness being able to afford to travel to your favorite destination There is no right or wrong answer to this question. Our definition of success must be ours, not one forced on us by social media trends. And also, our definition of success can change. When we achieve certain levels of success, the bar goes up and we start aiming for something else. Once we determine what success means, the next step would be to plan how to achieve that success.   "How am I using my time?" Time is a fundamental element of our existence. Everything we are capable of doing is limited by time. We all get the same 24 hours, but at the end of the day we have achieved or completed different things.

Considering the importance of time, it is important for us to pay close attention to how we spend it, because ideally, we should spend most of it doing things that enrich us and help us move closer to our success.  I used to be amazed by how much some people on social media are able to accomplish in a day. I had a love-hate relationship with those 'lives in a day of…’ videos. That was because they pushed me to look within and see what I was spending my time on. I got the shock of my life when I looked at my phone use report. That week, I had an average of 6 hours of phone use per day. That is almost double the amount of time spent on the phone by an average person. It was a wake-up call I didn���t realize I needed. I became more conscious of how I spend my time and started actively working towards reducing the time I spend on my phone, while increasing the time I spend doing other things like my hobbies and things that help me improve myself. When you’re not tracking your time, it is easy to assume that you don't have time to do the important things when, in reality, you are not prioritizing the things you should be.  Living in Balance: 4 Things to Try to Make 2024 A Better Year→     Final Thoughts  Introspection is undoubtedly one of the most valuable tools we can use to attain self-awareness, and personal wellness, and improvement. It allows us to look back and think of areas we would normally ignore. The above three questions are a good starting point when figuring out your current state and planning what you want for the future.  Remember, introspection is not something we do once and then forget about. We have to constantly do it. The more we do it, the more we learn about ourselves and also, the more we get answers regarding why we are the way we are. When starting to do some introspection, it might feel a bit uncomfortable, and in some cases, you’re not sure if you’re doing the right thing. The trick is to keep going! Remember, “The unexamined life is not worth living.” – Socrates, Apology (399 BC) Editor's note: This article was originally published  Jan 30, 2024 and has been updated to improve reader experience. Photo by cottonbro studio

[how2fit]

Practicing yoga can be beneficial for your physical and mental health. Ahead of International Day of Yoga, Indian celebrity trainer Anshuka Parwani has shared a list of yoga poses that can be done anywhere, anytime.Want to address hip tightness and digestion issues? You may find yoga to be quite helpful, without having to do a lot of twists, turns or bend your body to do complex poses. There are also beginner yoga poses that can introduce you to this ancient practice and support your health. In the run up to International Day of Yoga on June 21, celebrity yoga trainer Anshuka Parwani has shared five simple yoga poses that can be done at your workplace or home or outdoors. You can also pick the convenient time to do these asanas. All you need is a padded yoga mat.5 yoga poses for good health“It’s yoga month…so let’s talk about these super simple asanas I swear by that you can do anytime anywhere,” says Anshuka Parwani in a June 11 Instagram post. Let’s check out her suggestions:1. Baddha Konasana (Butterfly Pose)Also known as ‘titli asana,’ this pose involves tucking your feet near the pelvis area, giving the appearance of a butterfly flapping its wings. “My go-to for opening up tight hips and grounding my energy,” says the yoga expert.Titli asana is one of the simple yoga poses. Image courtesy: Adobe StockHow to perform Butterfly Pose? Sit on your yoga mat and straighten your spine with your legs stretched out. Bend your knees like a butterfly. Take your feet near your pelvis area and join them together while clasping your hands. Breathe in and out, as you press your thighs and knees downward. Then start flapping both your legs up and down, just like a butterfly, for 10 breaths. Stretch your legs out to come back to the first step.2. Anjaneyasana (Low Lunge)Anjaneyasana or the crescent moon pose involves a deep stretch of the hips and legs. Anshuka Parwani calls it a “powerful heart opener and hip flexor stretch, which is especially great if you sit a lot.”How to perform Low Lunge? Take your right foot forward and your left leg straight backward. Ensure your left knee reaches close to the ground while your right one stays over your right ankle. Engage your core, keep your spine straight and relax your shoulders. Look forward and stand with your arms raised overhead. Your palms should face each other. Hold this pose for 5 to 10 breaths then move to the other side.3. Ardha Matsyendrasana (Half Lord of the Fishes)Ardha Matsyendrasana is one of the seated twisting yoga poses. “Twisting it out. This one’s amazing for digestion and spinal health,” says the expert.How to do Half Lord of the Fishes pose? To do one of the simple yoga poses, sit on the floor with both your legs stretched out. Bend your knees and keep your feet flat on the yoga mat. Put your left foot under your right leg. Keep your left leg bent and the sole of your foot on the ground. Take your right foot over your left leg and put it on the ground with your right knee pointing up. Inhale as you straighten your spine. Exhale as you twist your torso to the right. Keep your left elbow on the outside of your right knee. Take help of your right hand to support your weight behind you, but keep your spine straight. Hold this pose for around 20 seconds. To release, unwind the twist, and go back to the starting position.Malasana is one of the simple yoga poses. Image courtesy: Adobe stock4. Malasana (Garland Pose)The name of this pose comes from two Sanskrit words: Mala (garland or necklace) and asana, which means pose. “Deeply detoxifying, this pose supports digestion and releases the lower back,” says Anshuka Parwani.You may also likeHow to do Garland Pose? Stand at the top of your yoga mat with your feet hip-width apart. Bend your knees and lower your body to do a deep squat. Join your hands at the center of the heart, and with the help of your elbows, press your knees outward in a gentle manner. Hold the pose for 10 breaths, and feel a stretch in your hips and groin while doing one of the simple yoga poses.

Check out her post on simple yoga poses here 5. Kapotasana (Pigeon Pose)It is one of the forward bending yoga poses. “This one’s all about letting go of tension stored in the hips,” says the expert.How to do Pigeon Pose? Get on all fours like a dog and put your hands in front of you on the yoga mat. Get your right leg off the floor and take your right knee to the back of your right wrist. Take your right leg to the mat, and keep your left one straight as it reaches the mat. Take your right knee outward to keep it away from your hips. Lower your right buttocks towards the floor. Keep your hands under your shoulders, press into your palms, look straight forward and feel the stretch. Breathe deeply and when you exhale, lower your torso over your right leg. Stretch your arms in front of you, but bend your elbows a little bit. Put your forehead on a yoga block, bring your shoulders back away from your ears then relax. Hold this pose for about 10 to 15 breaths then repeat on the other side.After doing these simple yoga poses, relax like Anshuka Parwani by doing the Shavasana, also known as Corpse Pose. You just have to lie flat on your back. Keep your legs a little bit apart, and your arms relaxed at your sides. Keep your eyes closed to relax.

[how2fit]

You know that sudden feeling in your gut - that tight squeeze or gentle tug that says something's up? Maybe it whispers quietly, nudging you toward or away from something, or perhaps it screams at you to sprint full-speed in the opposite direction. But how do you know if that voice is truly your intuition or just your trauma talking? It’s easy to mix them up. Both intuition and trauma responses feel remarkably convincing, almost urgent. Yet, confusing the two can lead you down some pretty tangled paths, into unnecessary stress, strained relationships, or missed opportunities. But don’t worry, you’re not alone. Learning to decode this inner dialogue isn’t just possible; it's essential. In this post, we’ll unpack the subtle yet profound differences between your intuitive wisdom and fear-based trauma reactions. You’ll gain practical tools and real-life insights to help you trust your instincts again and finally discern if that gut feeling is a trustworthy guide or an echo from a past you’re ready to heal.   Understanding Intuition and Trauma Before we dive deeper, let’s get clear about what we’re dealing with here. Intuition and trauma responses often feel similar at first glance, but they’re actually quite different under the surface. What Exactly is Intuition? Intuition is your built-in GPS, the quiet knowing that gently nudges you toward what feels aligned and authentic. It’s like an internal compass, often subtle and steady, whispering just loud enough to get your attention without causing alarm. Intuition doesn’t necessarily come with a detailed playbook; instead, it shows up as clarity, a calm certainty, or even just a feeling of peacefulness in your body.   What’s a Trauma Response? A trauma response, on the other hand, isn’t subtle; it’s loud, urgent, and often emotionally overwhelming. It's rooted in past experiences that left a lasting mark, wounds that never fully healed. When trauma speaks, it’s usually trying to protect you, but it does so by projecting old fears onto your present circumstances, often distorting reality in the process. Instead of guiding you calmly, trauma pushes you into fight, flight, or freeze mode, sounding alarms even when there’s no real threat. Knowing the difference between these two powerful voices can radically change how you make decisions and navigate relationships. Let’s unpack the specific ways intuition and trauma show up, so you can spot them clearly when they speak.   Common Signs of Intuition vs. Trauma Response When it comes to distinguishing intuition from trauma, the devil really is in the details. Both can feel equally powerful, but they show up very differently in your body and mind. Here’s a breakdown to help you recognize them in action: Intuition Feels Like: Calm and Steady: Intuition doesn’t yell; it whispers. It offers clarity without panic, often feeling like a reassuring nudge rather than a shove. Present-Focused: When your intuition speaks, it relates directly to your current reality, giving you insights without dragging past fears into the picture. Persistent yet Gentle: Even if ignored, intuition patiently lingers, softly guiding you until you’re ready to listen. It feels supportive, like a trusted friend guiding you with kindness rather than pressure.   Trauma Response Feels Like: Urgent and Intense: Trauma responses burst onto the scene loudly and frantically, insisting that immediate action is necessary or else something awful might happen. Physical Reactions: Your body often gets involved: racing heartbeat, stomach knots, sweaty palms, or tightness in your chest. Trauma loves using your body as an alarm system. Rooted in Fear and Past Experiences: Trauma doesn’t live in the present; it replays old stories. Its narratives are rooted in what happened before, such as betrayals, disappointments, or hurts that haven't fully healed. Knowing these signs is the first step toward understanding and clearly hearing your intuitive voice, without trauma clouding the conversation.

Next up, we'll dive into some practical ways to test these internal messages so you can confidently tell them apart.   Practical Steps to Differentiate the Two So, how exactly do you tease apart your intuition from trauma reactions in the heat of the moment? Here are a few clear, actionable steps you can take right now: 1. Pause and Tune In. When you're triggered, don't rush into action. Instead, stop for a few breaths. Feel your body. Is your chest tight? Are your shoulders tense? Or do you feel calm and alert? Genuine intuition rarely comes with physical panic or tension. 2. Question Your Feelings. Gently ask yourself, “Is this reaction about what’s happening right now, or does it remind me of a past situation?” Trauma tends to repeat old patterns. Intuition responds to what's actually unfolding in front of you. 3. Notice the Urgency. Trauma-driven reactions often feel urgent and frantic… like you must act immediately or disaster looms. True intuition, though, doesn’t scream or rush. It’s patient, steady, and persistent. 4. Sit with the Feeling. Let the feeling simmer without reacting right away. Trauma responses tend to fade or morph with time, while intuitive feelings will stay consistent, quietly nudging you toward clarity. Practicing these simple steps consistently can help you untangle the threads of fear from the quiet wisdom your intuition genuinely offers.   Journal Prompts to Clarify Your Inner Voice One of the most powerful ways to separate intuition from trauma is to put your thoughts on paper. Writing can slow things down enough for clarity to rise to the surface. Here are some reflective journal prompts to help you dive deeper into that inner dialogue: “When I imagine making this decision, does my body feel relaxed or tense? Where do I feel this sensation?” “Is this feeling familiar to me from previous experiences? If so, what past event might it be connected to?” “What would I choose if I wasn’t afraid of repeating past mistakes or experiencing hurt again?” “Does this guidance align with my core values and the direction I truly want to go in my life?” “Am I being pulled toward something genuinely good, or am I running away from something out of fear?” By regularly journaling with these prompts, you’ll build greater self-awareness, clearly distinguishing between your genuine inner wisdom and echoes of old wounds.   Examples and Scenarios Let’s ground this in real-life situations, because, let’s face it, recognizing intuition versus trauma isn’t always straightforward. Here are some relatable scenarios to help clarify the difference: Relationship Triggers Trauma talking: You meet someone great, but suddenly feel overwhelming anxiety and suspicion, assuming they'll hurt or betray you, like people have in the past. Intuition speaking: A subtle discomfort emerges over time because something genuinely feels misaligned or inconsistent in their behavior. It’s not panic-driven, but quietly observant. Career Choices Trauma talking: You’re offered a promotion or exciting new role, but panic immediately kicks in, shouting, “You’re not good enough,” or “You’ll fail again.” Intuition speaking: Despite initial fears, you calmly sense the opportunity aligns with your deeper purpose or passions, pulling you toward growth rather than spiraling into fear. Setting Boundaries Trauma talking: You urgently isolate yourself or defensively lash out whenever someone comes too close, convinced they'll take advantage or drain you emotionally, based purely on past experiences. Intuition speaking: You recognize clear signs that boundaries are needed, calmly and assertively expressing your limits from a place of self-respect rather than reactive fear. These examples illustrate the subtle yet powerful difference between intuition’s calm, consistent voice and trauma’s reactive, fearful urgency. Understanding these nuances can help you make healthier, clearer choices every day.   Tools to Support Healing and Intuitive Clarity

The good news is that intuition isn't lost; it's just buried beneath layers of past experiences. With the right tools, you can start peeling back those layers, creating space for clarity, trust, and genuine inner wisdom to resurface. Here are some practical ways to get started: Mindfulness and Grounding Exercises Meditation: Even just five minutes a day of mindfulness meditation helps quiet anxiety and tunes your ear to intuition's gentle guidance. Grounding Techniques: Simple activities like walking barefoot on grass, deep breathing exercises, or sensory check-ins can soothe trauma responses, anchoring you firmly in the present. Therapeutic Support Talk Therapy: A trusted therapist helps you untangle trauma-driven reactions, guiding you toward healthier emotional awareness. Somatic Therapy: Body-based practices help release tension and trauma physically held in your body, improving your connection to intuition. EMDR (Eye Movement Desensitization and Reprocessing): A powerful therapeutic approach that rewires your emotional responses, freeing you from past triggers. Creative Expression Journaling: Putting feelings onto paper can release emotional burdens, revealing intuitive insights hidden beneath. Art and Movement: Drawing, painting, dance, or yoga allow your subconscious to express what words can't, often highlighting trauma points that need healing. By using these tools regularly, you'll start distinguishing the quiet, steady voice of intuition from trauma’s reactive noise. Gradually, you'll feel calmer, clearer, and empowered to trust yourself again.   Encouragement for the Journey If you’ve ever second-guessed yourself, spiraled in overthinking, or felt paralyzed by a gut feeling you couldn’t quite name… breathe. You’re not broken. You’re not behind. You’re just human. And untangling intuition from trauma is a skill you can learn. In fact, the very fact that you’re asking these questions means you’re already on the path. Remember: Intuition doesn’t yell. It doesn’t rush. It doesn’t shame you. Trauma, on the other hand, tends to be loud, messy, and impatient, because it’s trying to protect you, even if it’s using outdated maps. Learning to tell the difference takes time, and healing isn’t linear. Some days you’ll feel clear and grounded. Other days, not so much. That’s okay. Keep showing up for yourself. Keep writing. Keep listening. Keep softening the edges of fear with compassion. You’re not just rebuilding trust with your instincts; you’re reclaiming your power. One pause, one breath, one moment of clarity at a time.   Conclusion: Trusting Yourself Again At the end of the day, learning to tell the difference between your intuition and your trauma isn’t about always knowing the answer right away. It’s about creating enough inner stillness to listen. It’s about rebuilding trust with yourself after life may have taught you not to. Your trauma isn’t something to be ashamed of. It shaped you, yes, but it doesn’t have to lead you. With time, reflection, and care, you can start to hear your intuition again - that calm, grounded voice that gently nudges rather than shoves, that whispers clarity instead of shouting fear. So the next time you feel that inner stirring, pause. Ask. Reflect. And most importantly, don’t rush. The truth has a way of rising when you’re ready to hear it. You already have the wisdom inside you. This is just your invitation to trust it. Photo by Yan Krukau

[how2fit]

Ankur Warikoo was diagnosed with Avascular Necrosis and doctors told him to stop walking. But he didn’t give up—he went on to run a marathon and achieved an inspiring weight loss transformation.Indian entrepreneur and content creator Ankur Warikoo is a transformed man. A life-changing diagnosis of Avascular Necrosis, a painful bone tissue-related condition, led him to take on a personal challenge to fight it and come back stronger. His doctor had asked him to stop walking, but he was persistent in his pursue to transform his health. At the age of 44, he is now proudly ‘fat-free’ and flaunts six-pack abs.In a recent Instagram post, Ankur Warikoo shared this journey, showcasing his before and after photographs. This is not the first time he has spoken about his fitness journey. He often shares insights into his fitness and lifestyle habits. He previously revealed that he followed a mostly vegetarian diet and dropped from 79 kg to 69 kg.Ankur Warikoo diagnosed with Avascular Necrosis“Stop walking!” the doctor had written—underlined, twice—on his prescription in February 2012. At the age of 32, Ankur Warikoo was diagnosed with Avascular Necrosis. “My hip bone was decaying. I lay in the 10% with no cause,” he shared. The condition led him to undergo surgery, followed by three months of complete bed rest and five more months relying on crutches. It was a phase that tested both his physical endurance and mental strength.Ankur Warikoo was diagnosed with Avascular Necrosis. Image courtesy: Ankur Warikoo | Instagram“Life told me to stop walking. How could I tell life this chapter is over and I’ve won?” In what he describes as a “moment of craziness,” he decided to train for a marathon, a far cry from the doctor’s advice. After ten months of disciplined training, he completed the half marathon but the finish line didn’t feel like victory. “I thought I would feel great about it. But I felt the opposite. I felt I had cheated.”Explaining this feeling, Ankur noted, “Up until that day, the maximum I had ever run was 14 kilometers. I could have shown up any day and finished the 21 kilometers without preparation.”A journey from 26% body fat to six-pack absThis realization led him to ask himself, “What could I do for which I had to show up every day?” and that is when he decided—”6-pack abs!” At 33, with 26 percent body fat, Ankur overhauled his life. “I had to change everything to reach < 10% body fat. And I did—diet, sleep schedule, fitness routine.” Despite being a food lover, he followed an almost vegetarian diet and focused on healthy eating.Ten years later, in 2024, at the age of 44, he decided to repeat the journey—just to prove to himself that it was not a one-time success. “Today, I’m 44 and fat-free,” he proudly shared. His transformation is not just about building abs. It is about mindset, consistency, and resilience. “Grateful for this ‘second’ life,” Ankur ended his post with gratitude.Ankur Warikoo lost 10 kgs, calls himself ‘fat-free at 43’Last year entrepreneur Ankur Warikoo shared his inspiring weight loss journey, revealing that he dropped 10 kilos in a year. Posting on X (previously Twitter), he proudly wrote, “Fat free at 43!” and hoped his journey would motivate others. Warikoo shared that he weighed 79 kg in 2023, and by 2024, he had brought it down to 69 kg.In another YouTube video, he broke down his weight loss transformation using what he calls the “3T model”: Track, Train, and Transform. In the track phase, he focused on monitoring calorie intake and creating a 7000–7500 calorie deficit to lose 1kg of fat. He also increased his protein intake to preserve muscle. In the train phase, he lifted weights 3–5 times a week for 45 minutes. This can help build muscle mass and maintain a healthy metabolic rate during weight loss. In the transform phase, Warikoo reduced his calorie intake from 2200 to 1600 daily and made some dietary changes, supporting fat loss without losing muscles.Fat-free at 43! How I shed only 10kgs in a year to get to this shredded look.You may also likeThe 3T Model

1. Track 2. Train 3. Transform(long post alert – you might want to bookmark this for future reference) pic.twitter.com/ZapYyy86b1— Ankur Warikoo (@warikoo) April 29, 2024Ankur Warikoo followed a mostly vegetarian diet to get fitIn one of his earlier Instagram posts, Ankur Warikoo opened up about the diet plan that supported his weight loss and fitness journey. His routine was mostly vegetarian and focused on maintaining a balance. Take a look at it here: 9:30 AM: 1 scoop of whey protein + creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 raisins + supplements (Note: please use the supplements only after consulting a medical professional) 11 AM: 200 gm raw paneer, tofu or tempeh or 3 egg whites (rarely—I don’t like eggs) Or dal chilla 1 PM: Fruit (banana, half apple, mango or chickoo) 4 PM: 2 rotis (emmer wheat/jowar/soya bean) + sabzi + dal + low-fat curd 6:30 PM: 1 scoop protein with curdHis supplement list included omega-3, vitamin B12, vitamin D, whey protein, and creatine. “Of course, I had days where I had chole bhature and sweets,” he shared, adding, “The key was to hit the calorie deficit on most days so that you lose fat while working out so that you build muscles.”

[how2fit]

The first day of school will soon be here. It’s often a day of many emotions. Excitement to learn new things and meet new friends. But maybe also nervousness and a bit of worry and uncertainty of how things will work out. So to help you out I’d like to share 110 of the most inspirational, motivational, funny and stress reducing first day of school quotes. I hope you’ll find something helpful here no matter if you’re a student starting a new chapter in life, a parent guiding your child or a teacher who needs a boost of positive energy. Inspirational and Positive First Day of School Quotes “I’ve always loved the first day of school better than the last day of school. Firsts are best because they are beginnings.” – Jenny Han “This is a new year. A new beginning. And things will change.” – Taylor Swift “Today is your opportunity to build the tomorrow you want.” – Ken Poirot “The most important day of a person’s education is the first day of school, not Graduation Day.” – Harry Wong “School bells are ringing loud and clear; vacation’s over, school is here.” – Winifred C. Marshal “The more that you read, the more things you know, the more you learn, the more places you’ll go.” – Dr. Seuss “Education is the key to unlocking the world, a passport to freedom.” – Oprah Winfrey “The beautiful thing about learning is that no one can take it away from you.” – B.B. King “A new school year means new beginnings, new adventures, new friendships, and new challenges. The slate is clean and anything can happen.” – Denise Witmer “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” – Dr. Seuss “I had the feeling that to get into a schoolhouse and study… would be about the same as getting into paradise.” – Booker T. Washington “The beginning is the most important part of the work.” – Plato “Let us remember: one book, one pen, one child and one teacher can change the world.” – Malala Yousafzai “Education is the passport to the future, for tomorrow belongs to those who prepare for it today.” – Malcolm X “The future belongs to those who believe in the beauty of their dreams.” – Eleanor Roosevelt “What we learn with pleasure we never forget.” – Alfred Mercier “The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice.” – Brian Herbert “Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect.” – Alan Cohen “All children start their school careers with sparkling imaginations, fertile minds, and a willingness to take risks with what they think.” – Ken Robinson “The first day of school is our second New Year’s. It is our day to make resolutions, to look backward to former lapses and triumphs and to look ahead, usually with a mix of anxiety and hope, to the year to come.” – Mark Edmundon “He who opens a school door, closes a prison.” – Victor Hugo “The cure for boredom is curiosity. There is no cure for curiosity.” – Dorothy Parker “Minds are like parachutes, they only function when they are open.” – James Dewar Motivational First Day of School Quotes for Students “Failures are finger posts on the road to achievement.” – C.S. Lewis “Nothing will work unless you do.” – Maya Angelou “Be nice to yourself. It’s hard to be happy when someone’s mean to you all the time.” – Christine Arylo “Start where you are. Use what you have. Do what you can.” – Arthur Ashe “Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier “The journey of a thousand miles begins with a single step.” – Lao Tzu “Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.” – Venus Williams “I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” – Brian Tracy “Work hard, be kind and amazing things will happen.” – Conan O’Brien “Become a possibilitarian.

No matter how dark things seem to be or actually are, raise your sights and see possibilities — always see them, for they’re always there.” – Norman Vincent Peale “Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer “Be curious, not cool.” – Ken Burns “Try to learn something about everything and everything about something.” – Thomas Huxley “He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.” – Friedrich Nietzsche “You are braver than you believe, stronger than you seem, and smarter than you think.” – A.A. Milne “Make yourself proud.” – Peter W. Smith “They cannot stop me. I will get my education, if it is in the home, school, or anyplace.” – Malala Yousafzai “Dreams come a size too big so that we can grow into them.” – Josie Bisset “What I remember most about high school are the memories I created with my friends.” – J.J. Watt Funny First Day of School Quotes “I have never let my schooling interfere with my education.” – Mark Twain “As long as teachers give tests, there will always be prayer in schools.” – Unknown “If there were no schools to take the children away from home part of the time, the insane asylums would be filled with mothers.” – Edgar W. Howe “Work hard, nap hard.” – Demi Lovato “There’s no tired like teacher tired at the beginning of a school year!” – Unknown “I like a teacher who gives you something to take home to think about besides homework.” – Lily Tomlin “To be good is noble, but to teach others how to be good is nobler – and less trouble.” – Mark Twain “We all learn by experience, but some of us have to go to summer school.” – Peter De Vries “My school was so tough the school newspaper had an obituary column.” – Norm Crosby “Labor Day is a glorious holiday because your child will be going back to school the next day. It would have been called Independence Day, but that name was already taken.” – Bill Dodds “The human brain is special. It starts working as soon as you get up and it doesn’t stop until you get to school.” – Milton Berle “You can lead a boy to college, but you cannot make him think.” – Elbert Hubbard “If you think education is expensive, try ignorance.” – Andy McIntyre “The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” – Tom Bodett “I said school starts tomorrow. I didn’t say I was going to be there.” – Kim Harrison “Stand firm in your refusal to remain conscious during algebra. In real life, I assure you, there is no such thing as algebra.” – Fran Lebowitz “Education is when you read the fine print. Experience is what you get if you don’t.” – Lydia Child “Some students drink at the fountain of knowledge. Others just gargle.” – E.C. McKenzie “School is a lot like toilet paper. You only miss it when it’s gone.” – Unknown “It’s not that I hate school. I just hate waking up early in the morning.” – Unknown “You can drag my body to school but my spirit refuses to go.” – Bill Watterson First Day of School Quotes for Less Stress for Parents and Kids “We can easily manage if we will only take, each day, the burden appointed to it. But the load will be too heavy for us if we carry yesterday’s burden over again today, and then add the burden of the morrow before we are required to bear it.” – John Newton “Life is not about waiting for the storms to pass. It’s about learning how to dance in the rain.” – Vivian Greene “Everything is a learning process: any time you fall over, it’s just teaching you to stand up the next time.” – Joel Edgerton “I promise you nothing is as chaotic as it seems.

Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli “Don’t try hard to fit in, and certainly don’t try so hard to be different… just try hard to be you.” – Zendaya “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying: I will try again tomorrow.” – Mary Anne Radmacher “Do not confine your children to your own learning, for they were born in another time.” – Chinese Proverb “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou “Being fearless isn’t being 100 percent not fearful, it’s being terrified but you jump anyway.” – Taylor Swift “One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life. We live as though there aren’t enough hours in the day but if we do each thing calmly and carefully we will get it done quicker and with much less stress.” – Viggo Mortensen “Don’t let what you cannot do interfere with what you can do.” – John R. Wooden “Children have never been very good at listening to their elders, but they have never failed to imitate them.” – James Baldwin “Children are apt to live up to what you believe of them.” – Lady Bird Johnson “The seed of learning gets planted today. Now all you have to do is feel yourself grow.” – Unknown “Your body is slowly getting ready to carry you to your first day at school, my princess. Although you’re a little nervous now, I am sure you’ll have fun there.” – Unknown “Aim for success, not perfection. Never give up your right to be wrong, because then you will lose the ability to learn new things and move forward with your life. Remember that fear always lurks behind perfectionism.” – David M. Burns “When you get back from school, Mommy and Daddy will be waiting for you. Go on, make new friends, meet some nice teachers, and learn something new on your first day!!” – Unknown “School is the beginning of a journey that will only bless you with good things in life. Take this overwhelming journey seriously, and give it your best.” – Unknown “You come here for one thing and one thing only, and that is to learn. I used to spend a lot of my life waiting for the day I could quit school, but then came to realize that so long as we are alive we never leave school. Life is a series of high schools, one after the other.” – RuPaul “Be curious about what you learn at school. Don’t be overconfident, ask a lot of questions, and above everything else, have a great time.” – Unknown “From holding my hand to stepping into the classroom – oh how time flies.” – Unknown “If you want to test your memory, try to recall what you were worrying about one year ago today.” – E. Joseph Cossman Short and Uplifting First Day of School Quotes for Teachers “School is a building that has four walls with tomorrow inside.” – Lon Watters “A sense of curiosity is nature’s original school of education.” – Smiley Blanton “Better than a thousand days of diligent study is one day with a great teacher.” – Japanese Proverb “You can teach a student a lesson for a day; but if you can teach him to learn by creating curiosity, he will continue the learning process as long as he lives.” – Clay P. Bedford “If you have to put someone on a pedestal, put teachers. They are society’s heroes.” – Guy Kawasaki “The duties of a teacher are neither few nor small, but they elevate the mind and give energy to the character.” – Dorothea Dix “Too often we give children answers to remember rather than problems to solve.” – Roger Lewin “The future of the world is in my classroom today.” – Ivan Welton Fitzwater “Treat people as if they were what they ought to be, and you help them to become what they are capable of becoming.” – Goethe “Tell me and I forget. Teach me and I remember. Involve me and I learn.”

– Benjamin Franklin “Our job is to teach the students we have, not the ones we would like to have. Not the ones we used to have. Those we have right now. All of them.” – Dr. Kevin Maxwell “Education doesn’t just make us smarter. It makes us whole.” – Jill Biden “Teachers open the door, but you must enter by yourself.” – Chinese Proverb “The job of an educator is to teach students to see the vitality in themselves.” – Joseph Campbell “The art of teaching is the art of assisting discovery.” – Mark Van Doren “Education is the key to success in life, and teachers make a lasting impact in the lives of their students.” – Solomon Ortiz “Good teaching is more a giving of right questions than a giving of right answers.” – Josef Albers “Learn as much as you can while you are young, since life becomes too busy later.” – Dana Stewart Scott “Teaching is a work of heart.” – Unknown “Intelligence plus character – that is the true goal of education.” – Martin Luther King Jr. “One teacher can change the world of a young child.” – Unknown “Education is not preparation for life; education is life itself.” – John Dewey Want more motivation for the first day of school? Have a look at these inspirational back to school quotes, the motivational quotes for students here and also these positive and helpful education quotes.

[how2fit]

I truly believe we need more empathy in the world. While sympathy is alright (and sometimes needed too!), empathy enhances our ability to connect to others and understand one another - something we know is essential for our overall happiness and life satisfaction.  But what is the difference between sympathy vs empathy? And when is each appropriate? In this article, we’re going to lay it all out, helping you connect better than ever before and feel good about it.     What’s the Difference Between Sympathy vs Empathy? Let’s start with some simple definitions, courtesy of the Merriam-Webster Dictionary. In the Merriam-Webster Dictionary, the difference is defined as, “Sympathy is used when one person shares the feelings of another; an example is when one experiences sadness when someone close is experiencing grief or loss. Empathy is also related to pathos. It differs from sympathy in carrying an implication of greater emotional distance. With empathy, you can imagine or understand how someone might feel, without necessarily having those feelings yourself.” Sympathy is the pain we feel when we see a loved one cry in pain or grief. Empathy is the connection we feel when we can understand why someone might feel a certain way, but we don’t necessarily have the same feelings. Empathy can create bridges. Meanwhile, sympathy allows for the sharing of emotions. Yet, many of us tend to use these two words interchangeably. However, the truth is that they are very clearly different.  Some even go as far as to describe sympathy as a form of relief that we aren’t in the other person’s situation. So, which is better? Well, this may depend on the situation. Related Article: 6 Tips to Sympathize, Not Internalize Other People's Feelings     What is Better Sympathy or Empathy? Empathy offers a safe space for someone to feel their emotions and own them. When we feel empathetic, we provide a shoulder to lean on and an ear to listen without an overflow of judgment or solutions. This is why leading the way with empathy can prove to be best.  Meanwhile, sympathy often means jumping into a problem-solving state, which may minimize the person’s feelings and problems. This can create a gap between us and them, rather than bringing us closer. In most cases, with friends and family, empathy is best since we want to create closeness and understanding. When it comes to wide-scale events, sympathy might be a more likely go-to as it’s much more difficult to imagine and understand but easier to feel the other person’s pain and offer pity. Ideally, we could probably all use a little more empathy in our lives. So, how can we do this? Related Article: Toxic Empathy: What is It and Can You Really Be Too Empathetic?     7 Ways to Foster More Empathy Luckily, if you struggle with empathy (or wonder how to respond when someone close to you is upset), you can build this muscle. Here’s how!   1. Get Curious! Ask questions. Question your own beliefs or judgments that you may jump to. Are there other things you aren’t understanding? A few ways to grow this muscle further is by getting to know people you normally wouldn’t or even exploring a new culture or country.   2. Push Your Comfort Zone. Learning or experiencing new things can help us foster understanding for others. We can understand what it’s like to be a beginner or how helpless we may be sometimes, while allowing it to humble us and calm any arrogance.    3. Ask for Feedback. This can be from friends, colleagues, or family. And it must involve actively listening. No interrupting, just facing what they have to say. Ask where you can improve in terms of your relationship skills or where you might be lacking. This can be very confrontational, but also very helpful.   4. Acknowledge Your Biases. We all have ‘em! And these biases lead to quick judgments of others, dwindling our empathetic response. Identifying your own personal biases and how they may lead you to judge or form quick opinions can help you step over them and recognize similarities in certain situations as opposed to differences.

  5. Learn How To Communicate Well. Unfortunately, this isn’t something often taught in schools. And if you had a turbulent childhood, this could be even more difficult (or not noticeable to you!). Practice the following for respectful communication: Actively listen: This means listening to understand, not react. Be open: New ideas? Consider them! Avoid interrupting: This, inevitably, isn’t active listening and also communicates to the other person that you don’t care what they have to say. Apologize when you’re wrong: Admitting our faults can actually be our biggest strength! Ask thoughtful questions when you don’t understand: Sometimes, we just need to probe further to foster understanding. This also shows the other person you care.   6. Read & Expose Yourself to a Variety of Information. You know what they say… There’s never one side to a story. Usually, both sides have their reasons, which, when we understand them, actually may make sense.  Consider this: Next time you’re researching a particular topic or angle, try researching the complete opposite of this. This will offer up the whole picture. The same can be done when examining two different people’s versions of one event.   7. Volunteer! Do this in a different community amongst different cultures. Get to know others from different backgrounds from yourself. This can provide so much insight, expanding your perspective and building your empathy muscle beyond what you ever thought possible.     Sympathy vs Empathy: Use Empathy to Connect It’s one of the most powerful ways to do so and nurture close connections. Try flexing your empathy muscle next time a conversation takes an unexpected turn. Using empathy is truly one of the most powerful emotions and tools we can convey, creating a greater sense of community, safety, and belonging for all. Read Next: Top 5 Ways to Effectively Deal With People Who Lack Empathy Editor's note: This article was originally published May 31, 2023 and has been updated to improve reader experience. Photo by Anna Shvets

[how2fit]

The warm and free days of summer are coming to an end and it’s time to head back to school again. It’s a time of excitement and fun. But sometimes also a time of stress and nervousness. So to help you, your kids and students if you’re a teacher I’d like to share 120 of the most positive, motivational, funny and stress reducing back to school quotes. I hope you’ll find something here that’ll help make the start of this school year a happy, simple and inspired one. Positive and Inspirational Back to School Quotes for Kids “A new school year means new beginnings, new adventures, new friendships, and new challenges. The slate is clean and anything can happen.” – Denise Witmer “The more that you read, the more things you know, the more you learn, the more places you’ll go.” – Dr. Seuss “Minds are like parachutes, they only function when they are open.” – James Dewar “I’ve always loved the first day of school better than the last day of school. Firsts are best because they are beginnings.” – Jenny Han “Education is the key to unlocking the world, a passport to freedom.” – Oprah Winfrey “The beautiful thing about learning is that no one can take it away from you.” – B.B. King “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.” – Dr. Seuss “You are braver than you believe, stronger than you seem, and smarter than you think.” – A.A. Milne “The journey of a thousand miles begins with a single step.” – Lao Tzu “What we learn with pleasure we never forget.” – Alfred Mercier “The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice.” – Brian Herbert “The beginning is the most important part of the work.” – Plato “Start where you are. Use what you have. Do what you can.” – Arthur Ashe “Be curious, not cool.” – Ken Burns “All the world is a laboratory to the inquiring mind.” – Martin H. Fischer “Dreams come a size too big so that we can grow into them.” – Josie Bisset “Lock up your libraries if you like; but there is no gate, no lock, no bolt that you can set upon the freedom of my mind.” – Virginia Woolf “Education is our passport to the future, for tomorrow belongs to the people who prepare for it today.” – Malcolm X “The cure for boredom is curiosity. There is no cure for curiosity.” – Dorothy Parker “He who opens a school door, closes a prison.” – Victor Hugo “Today a reader, tomorrow a leader.” – Margaret Fuller “A #2 pencil and a dream can take you anywhere.” – Joyce Meyer “School is a building which has four walls with tomorrow inside.” – Lon Watters Motivational Back to School Quotes for Students “Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.” – Venus Williams “This is a new year. A new beginning. And things will change.” – Taylor Swift “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” – Mark Twain “Work hard, be kind and amazing things will happen.” – Conan O’Brien “Success is the sum of small efforts, repeated day in and day out.” – Robert Collier “Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar “I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” – Brian Tracy “Make yourself proud.” – Peter W. Smith “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer “Don’t let what you cannot do interfere with what you can do.” – John R. Wooden “Everything is a learning process: any time you fall over, it’s just teaching you to stand up the next time.” – Joel Edgerton “Anyone who has never made a mistake has never tried anything new.” – Albert Einstein “Nothing will work unless you do.” – Maya Angelou “Intelligence plus character – that is the true goal of education.” – Martin Luther King Jr. “I have never let my schooling interfere with my education.”

– Mark Twain “The first day of school is our second New Year’s. It is our day to make resolutions, to look backward to former lapses and triumphs and to look ahead, usually with a mix of anxiety and hope, to the year to come.” – Mark Edmundon “Although no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard “Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities — always see them, for they’re always there.” – Norman Vincent Peale “Try to learn something about everything and everything about something.” – Thomas Huxley “He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.” – Friedrich Nietzsche “What I remember most about high school are the memories I created with my friends.” – J.J. Watt “Education doesn’t just make us smarter. It makes us whole.” – Jill Biden “They cannot stop me. I will get my education, if it is in the home, school, or anyplace.” – Malala Yousafzai “Failures are finger posts on the road to achievement.” – C. S. Lewis “Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect.” – Alan Cohen Short Back to School Quotes for Teachers “Let us remember: one book, one pen, one child and one teacher can change the world.” – Malala Yousafzai “Teachers open the door, but you must enter by yourself.” – Chinese Proverb “Every student can learn, just not on the same day or in the same way.” – George Evans “Teaching kids to count is fine, but teaching them what counts is best.” – Bob Talbert “To be good is noble, but to teach others how to be good is nobler – and less trouble.” – Mark Twain “The dream begins, most of the time, with a teacher who believes in you, who tugs and pushes and leads you on to the next plateau, sometimes poking you with a sharp stick called truth.” – Dan Rather “The job of an educator is to teach students to see the vitality in themselves.” – Joseph Campbell “The future of the world is in my classroom today.” – Ivan Welton Fitzwater “A sense of curiosity is nature’s original school of education.” – Smiley Blanton “Better than a thousand days of diligent study is one day with a great teacher.” – Japanese Proverb “The duties of a teacher are neither few nor small, but they elevate the mind and give energy to the character.” – Dorothea Dix “You can teach a student a lesson for a day; but if you can teach him to learn by creating curiosity, he will continue the learning process as long as he lives.” – Clay P. Bedford “Tell me and I forget. Teach me and I remember. Involve me and I learn.” – Benjamin Franklin “Too often we give children answers to remember rather than problems to solve.” – Roger Lewin “If you are planning for a year, sow rice; if you are planning for a decade, plant trees; if you are planning for a lifetime, educate people.” – Chinese Proverb “Education is the key to success in life, and teachers make a lasting impact in the lives of their students.” – Solomon Ortiz “Our job is to teach the students we have, not the ones we would like to have. Not the ones we used to have. Those we have right now. All of them.” – Dr. Kevin Maxwell “The most important day of a person’s education is the first day of school, not Graduation Day.” – Harry Wong “If you have to put someone on a pedestal, put teachers. They are society’s heroes.” – Guy Kawasaki “There is nothing on earth as important as a helpful and kind teacher for knowledge but also for building confidence as a child.” – Unknown “The art of teaching is the art of assisting discovery.” – Mark Van Doren Funny Back to School Quotes and Sayings “Respect your parents. They passed school without Google.” – Unknown “If you think education is expensive, try ignorance.” – Andy McIntyre “Labor Day is a glorious holiday because your child will be going back to school the next day. It would have been called Independence Day, but that name was already taken.”

– Bill Dodds “Some students drink at the fountain of knowledge. Others just gargle.” – E.C. McKenzie “I said school starts tomorrow. I didn’t say I was going to be there.” – Kim Harrison “School is a lot like toilet paper. You only miss it when it’s gone.” – Unknown “You can drag my body to school but my spirit refuses to go.” – Bill Watterson “The human brain is special. It starts working as soon as you get up and it doesn’t stop until you get to school.” – Milton Berle “We all learn by experience, but some of us have to go to summer school.” – Peter De Vries “My school was so tough the school newspaper had an obituary column.” – Norm Crosby “First month of school: Look nice and dress up. Rest of the school year: Rock the homeless grandma look.” – Unknown “I like a teacher who gives you something to take home to think about besides homework.” – Lily Tomlin “As long as teachers give tests, there will always be prayer in schools.” – Unknown “Work hard, nap hard.” – Demi Lovato “You can lead a boy to college, but you cannot make him think.” – Elbert Hubbard “It’s not that I hate school. I just hate waking up early in the morning.” – Unknown “Take your risks now, as you grow older you become more fearful and less flexible. And I mean that literally. I hurt my knee this week on the treadmill, and it wasn’t even on.” – Amy Poehler “The first day of school: the day when the countdown to the last day of the school begins.” – Unknown “If there were no schools to take the children away from home part of the time, the insane asylums would be filled with mothers.” – Edgar W. Howe “There is only one thing bigger than a kindergartner’s curiosity, and that’s their backpack.” – Unknown “Stand firm in your refusal to remain conscious during algebra. In real life, I assure you, there is no such thing as algebra.” – Fran Lebowitz “Cheers to the first day of a new school year and the beginning of the Thanksgiving break countdown.” – Unknown “I was reading the dictionary. I thought it was a poem about everything.” – Steven Wright “School bells are ringing loud and clear; vacation’s over, school is here.” – Winifred C. Marshal “There’s no tired like teacher tired at the beginning of a school year!” – Unknown “The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” – Tom Bodett Uplifting and Stress Reducing Back to School Quotes for Parents “Don’t try hard to fit in, and certainly don’t try so hard to be different… just try hard to be you.” – Zendaya “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying: I will try again tomorrow.” – Mary Anne Radmacher “I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli “If you want to test your memory, try to recall what you were worrying about one year ago today.” – E. Joseph Cossman “One of the best pieces of advice I ever got was from a horse master. He told me to go slow to go fast. I think that applies to everything in life. We live as though there aren’t enough hours in the day but if we do each thing calmly and carefully we will get it done quicker and with much less stress.” – Viggo Mortensen “Being fearless isn’t being 100 percent not fearful, it’s being terrified but you jump anyway.” – Taylor Swift “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou “Life is not about waiting for the storms to pass. It’s about learning how to dance in the rain.” – Vivian Greene “Be nice to yourself. It’s hard to be happy when someone’s mean to you all the time.” – Christine Arylo “Do not confine your children to your own learning, for they were born in another time.” – Chinese Proverb “Children are apt to live up to what you believe of them.”

– Lady Bird Johnson “It is time for parents to teach young people early on that in diversity there is beauty and there is strength.” – Maya Angelou “When you get back from school, Mommy and Daddy will be waiting for you. Go on, make new friends, meet some nice teachers and learn something new on your first day!” – Unknown “In learning you will teach, and in teaching you will learn.” – Phil Collins “The great aim of education is not knowledge but action.” – Herbert Spencer “I had the feeling that to get into a schoolhouse and study… would be about the same as getting into paradise.” – Booker T. Washington “Children have never been very good at listening to their elders, but they have never failed to imitate them.” – James Baldwin “All children start their school careers with sparkling imaginations, fertile minds, and a willingness to take risks with what they think.” – Ken Robinson “Encourage kids to be creative without worrying about being perfect.” – Dav Pilkey “Treat people as if they were what they ought to be, and you help them to become what they are capable of becoming.” – Goethe “The highest result of education is tolerance.” – Helen Keller “Learn as much as you can while you are young, since life becomes too busy later.” – Dana Stewart Scott “We can easily manage if we will only take, each day, the burden appointed to it. But the load will be too heavy for us if we carry yesterday’s burden over again today, and then add the burden of the morrow before we are required to bear it.” – John Newton Want more inspiration and motivation for school? Then have a look at these motivational quotes for students, the positive first day of school quotes here and also these short, deep and motivational quotes.

[how2fit]

Believe it or not, our minds have the ability to play tricks on us, otherwise known as cognitive distortions. One such distortion is mind reading, where we make assumptions about what others are thinking or feeling without any concrete evidence. It's like a psychic power gone awry, as we convince ourselves that we know exactly what someone else is thinking, when in reality, we are just projecting our own insecurities and fears onto them. Have you ever done that? Jumped to a conclusion about someone or a situation, only to find out later that you were completely off? This can certainly impact our relationships and mental well-being. When we engage in mind reading, we often jump to negative conclusions about what others think of us. We may believe that they find us boring, unattractive, or incompetent, without any proof to back up these assumptions. This can lead to a vicious cycle of self-doubt and low self-esteem, as we constantly second-guess ourselves and seek validation from others. Our relationships can suffer because we can become hypersensitive to perceived rejection or criticism, causing unnecessary conflict and distance between ourselves and our loved ones.     What is Mind Reading? Mind reading is a common cognitive distortion that many of us engage in without even realizing it. It refers to the tendency to assume that we know what others are thinking or feeling, even when there is no evidence to support our assumptions. This can lead to misunderstandings, miscommunications, and unnecessary stress in our relationships. When we engage in mind reading, we are essentially making predictions about the thoughts and feelings of others based on our own preconceived notions. However, by becoming aware of this cognitive distortion and challenging our assumptions, we can: improve our relationships and communication skills simply feel better about ourselves     Mind Reading Examples There are several common scenarios where mind reading tends to occur. One example is in romantic relationships, where partners may assume they know what the other person is thinking or feeling without actually engaging in open and honest communication. I know I’ve done this many times over the years. No matter how sure I thought I was, the reality is that the “mind reading” led to misunderstandings and conflicts, because I was operating under false assumptions. A great example of this is when one texts their partner and doesn’t hear from them for hours. Their mind immediately jumps to conclusions, thinking their partner: is mad at them is having an affair or is ignoring them intentionally The mind reading causes undue mental anguish, because the reality is that there may be many good reasons why they haven’t heard back. Maybe their partner is tied up in a project, they never received the text, or another completely plausible reason. Another common scenario is in the workplace, where colleagues may engage in mind reading when trying to interpret the actions or motivations of their coworkers. This can create a tense and hostile work environment, as assumptions are made without any factual basis. For example, if a coworker seems distant during a meeting, we might automatically assume that they are judging our ideas or don't like us. However, this is just speculation and mind reading at its finest. Instead of jumping to conclusions, give others the benefit of the doubt. Mind reading also occurs in social situations, where individuals may jump to conclusions about what others think of them or their actions. I tend to think that everyone is watching and judging me when I’m out and about, but that’s hardly the truth. By recognizing these common scenarios and being mindful of our own tendencies to engage in mind reading, we can work towards healthier and more effective communication with others.     Recognizing Mind Reading in Your Life Self-reflection exercises can be a powerful tool in helping you gain a deeper understanding of your own mind reading tendencies.

By engaging in self-reflection, you can become more aware of your own thought patterns and identify when you are engaging in mind reading. One exercise that can be helpful is journaling. Writing down your thoughts and assumptions about others can bring these tendencies to light. Another exercise is mindfulness meditation, which can help you observe your thoughts without judgment. By practicing these exercises regularly, you can develop the habit of questioning your assumptions and gain a clearer understanding of your own mind reading tendencies.     Strategies to Stop Mind Reading In any relationship or interaction, it is helpful to cultivate trust and be open about your thoughts and feelings. Practice open and honest communication. This means expressing your thoughts, feelings, and expectations to the other person in a respectful and clear manner. By doing so, you create a safe space for both parties to share their perspectives, concerns, and desires. Open and honest communication also helps to build trust and understanding, which are essential for maintaining healthy relationships. So, remember to be transparent and upfront in your conversations, and encourage the other person to do the same.   Another important aspect of healthy relationships is setting realistic expectations. It is easy to fall into the trap of expecting too much from others or assuming that they can read our minds. However, this can lead to disappointment and frustration. Instead, take the time to clearly communicate your needs and expectations. Be open to compromise and understanding that the other person may have different perspectives and limitations. By setting realistic expectations, you create a foundation for a more harmonious and fulfilling relationship.     Empathy and Active Listening Understanding others is key to building strong relationships and fostering a sense of empathy. By exploring the connection between empathy, active listening, and reducing mind reading, we can enhance our ability to truly understand and connect with others. Empathy allows us to put ourselves in someone else's shoes and truly feel what they are feeling. Active listening, on the other hand, involves fully engaging in a conversation and giving our undivided attention to the speaker. We let them know we truly care. Lastly, reducing mind reading involves refraining from making assumptions about others' thoughts and feelings and instead, seeking clarification and understanding through open communication. You just open up and speak honestly. By improving these skills, we can deepen our understanding of others and build more meaningful connections.     Mind Reading in the Digital Age In today's digital world, online communication and social media have become an integral part of our lives. However, one common problem that arises in these platforms is the prevalence of mind reading. It is so easy to misinterpret someone's words or intentions when we cannot see their facial expressions or hear their tone of voice. That is why it is crucial to be aware of this issue and take steps to avoid misunderstandings.   How can we prevent misinterpretations in the digital realm? First, choose your words carefully. Be clear and concise in your messages, leaving no room for ambiguity. Secondly, try to give others the benefit of the doubt. Instead of assuming the worst, ask for clarification if something seems off. If you read something and you’re not sure, simply ask for clarification. You can also use emojis or gifs to convey emotions and tone when appropriate. For example, consider the phrase, "I miss you." The addition of a heart emoji, as opposed to an angry or sad emoji, can convey your emotions more clearly to the recipient. These visual cues play a crucial role in bridging the divide between written messages and in-person interactions. Remember that not everything is about you. Sometimes, people may be going through their own struggles or simply having a bad day. Avoid jumping to conclusions and be open to different perspectives.

    Conclusion Mind reading often leads to misunderstandings, assumptions, and unnecessary conflicts, but we can actively work on reducing it in our lives. By practicing healthier, more mindful communication, we can foster stronger relationships and create a more harmonious environment. It is time for us to let go of our assumptions and truly listen to others without jumping to conclusions. By doing so, we open ourselves up to a world of possibilities and understanding. Let us embrace the benefits of healthier communication and thinking, and make a conscious effort to reduce mind reading in our lives. Together, we can create a more empathetic and compassionate society. Editor's note: This article was originally published Oct 27, 2023 and has been updated to improve reader experience. Photo by RDNE Stock project

[how2fit]

Looking to slim down your midsection fast? HIIT exercises to burn belly fat are a quick and effective way to boost your metabolism and lose the stubborn fat.It is not easy to get rid of belly fat. Between long work hours, stress, irregular meals, and lack of movement, you may find yourself stuck with extra inches around your midsection. And even with strict diets and endless ab workouts, shedding belly fat can feel like an uphill task. The truth is that targeting belly fat is not just about crunches. It requires a mix of the right moves and intensity. This is where HIIT or high-intensity interval training comes in. HIIT exercises to burn belly fat are a proven way to burn calories, boost metabolism, and shed those extra kilos.HIIT exercises to burn belly fatHere are the 15 most effective HIIT exercises to burn belly fat and shed those extra kilos:1. Jump squats Stand with feet shoulder-width apart, hands at your sides. Lower into a squat, keeping your upper body tight and your core engaged. Jump as high as possible while swinging your arms up. Land softly back into a squat position and repeat.2. Jumping lunges Start in a lunge position with your right foot forward and left foot back, both knees bent at 90 degrees. Jump explosively, switching legs mid-air. Land softly with your left foot forward and right foot back, then immediately go into the next jump. Maintain balance and proper form with your core engaged throughout.Lunges can also help you get wider hips! Image courtesy: Adobe Stock3. Russian twists To perform one of the best HIIT exercises to burn belly fat, sit on the floor with knees bent and feet flat, leaning back slightly. Hold a weight or medicine ball with both hands in front of your chest. Twist your torso to the right, bringing the weight beside your hip. Twist to the left in the same motion. Keep your core tight and back straight throughout the movement.4. High knees Stand tall with feet hip-width apart. Start running in place, bringing your knees up to waist height. Pump your arms as you move to increase intensity. Keep your core engaged and land lightly on your feet.5. Plank jacks Start in a high plank position with hands under shoulders and feet together. Jump your feet out to the sides like a jumping jack. Jump your feet back to the starting position. Keep your hips stable and core tight throughout. This is one of the best HIIT exercises to burn belly fat.6. Mountain climbers Begin in a high plank position. Move your right knee toward your chest. Quickly switch legs, bringing your left knee forward while extending the right leg back. Continue alternating legs at a fast pace, keeping your back flat.7. Bicycle crunches Lie on your back with your hands behind your head and your knees bent. Lift your shoulders and legs off the ground. Bring your right elbow toward your left knee while extending your right leg. Switch sides, bringing your left elbow to your right knee. Keep alternating sides in a pedaling motion.Bicycle crunches engage your core and must be done in the right manner. Image courtesy: Freepik8. Box jumps To perform one of the best HIIT exercises to burn belly fat, stand in front of a sturdy box or platform. Lower into a slight squat, then explode upward, jumping onto the box. Land softly with both feet flat and knees slightly bent. Step or jump back down and repeat.9. Side plank with hip dips Get into a side plank on your right elbow with feet stacked. Lower your hips toward the ground without touching it. Raise your hips back to plank position. Repeat for reps, then switch to the left side.10. Burpees Stand upright with feet shoulder-width apart. Lower into a squat position and place your hands on the ground. Jump your feet back into a plank position. Do a quick push-up. Jump your feet forward to your hands, then explode up into a jump.11. Battle ropes Grab a rope in each hand, standing with knees slightly bent. Slam both ropes down simultaneously, then quickly raise them again. Alternate waves by moving each arm up and down rapidly.

Maintain a steady pace and a tight core. This is one of the best HIIT exercises to burn belly fat.12. Kettlebell swings Stand with feet wider than hip-width, kettlebell in both hands. Bend your knees slightly and swing the kettlebell between your legs. Thrust your hips forward to swing the kettlebell up to shoulder height. Let it swing back naturally and repeat the motion. Keep your back flat and use your hips, not your arms, for power.Kettlebell swings can strengthen your upper body! Image courtesy: Adobe Stock13. Cycling sprints To perform this one of the best HIIT exercises to burn belly fat, use a stationary bike or spin bike. Pedal at a low resistance to warm up. Sprint at full speed for 20-30 seconds, increasing resistance slightly. Recover at a slower pace for 40-60 seconds. Repeat the sprint-recovery cycle for several rounds.Health Shots Recommends: 6 best spin bikes to make the most of indoor cycling14. Speed skaters Start in a slight squat position. Jump to the right, landing on your right foot and swinging your left leg behind you. Jump to the left, switching legs and arms. Keep alternating sides, moving quickly, and staying low.15. Plank shoulder taps Get into a high plank position with feet slightly apart. Tap your left shoulder with your right hand. Return your hand to the floor and tap your right shoulder with your left hand. Continue alternating without letting your hips sway.Performing these HIIT exercises to burn belly fat regularly can help you get back in shape quickly!Related FAQsHow often should I do HIIT workouts?Doing HIIT 3–5 times a week can be effective to lose weight. It is important to allow recovery days in between to avoid burnout and injury.How long should a HIIT session be?HIIT sessions can range from 15 to 30 minutes. The key is intensity, short bursts of effort followed by brief recovery periods. Even 20 minutes can be highly effective when done right.Can beginners do HIIT exercises?Yes, but it is best to start with lower-impact exercises and shorter intervals.Will HIIT alone help me lose belly fat?HIIT is highly effective, but combining it with a balanced diet, proper sleep, and stress management will deliver the best results.Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns. Read More Read More

[how2fit]

Trusting in the possibility of transformation gives us strength even in the midst of adversity. Even the tiniest spark of hope can lead to outcomes that change lives all around the world. You can always find a glimmer of light in the darkest moments. You’ve got to keep trying and learning. “There is a crack in everything, that's how the light gets in.” — Leonard Cohen In this week’s edition of uplifting stories, we bring you four stories of hope, courage, and compassion. A three-year-old’s act of bravery offers a great lesson A high schooler’s mission empowers young athletes with disabilities    A Library Dads group fosters a love of reading in kids A man provides a comfortable and loving environment for senior dogs     Positively Uplifting Stories | June 9 2025 A three-year-old’s heroic act inspires people to overcome their fears. “I did it!” So exclaimed three-year-old Bridger Peabody as he overcame his fear of the dark, that too, in an incredible way. Bridger’s grandmother, 78-year-old Sharon, had an accident and needed immediate medical attention. Despite his fear of darkness, Bridger ventured on the path back to the car to retrieve his grandmother’s forgotten phone, repeating, "Don't be afraid," to himself as he went. Bridger’s remarkable act of bravery saved his grandmother’s life! This heroic act serves as a reminder for all of us to embrace courage in difficult times. Whether it’s to uplift people or harness new possibilities in life, amazing things can happen when we conquer our fears!     This high schooler brings empowering sports experiences to children with disabilities. [embed]https://www.youtube.com/watch?v=2ubP2zyCJvc[/embed][embed]https://www.youtube.com/watch?v=2ubP2zyCJvc[/embed] Redondo Sunset Champions League is a non-profit baseball and softball league for children with special needs. It was founded by High School student Matthew McCauley in 2020. Players of all abilities and ages receive access to opportunities to learn, play, and enjoy baseball, free of charge. Matthew aims to give people with developmental disabilities a chance to play baseball in a warm and supportive environment. “I love baseball. I’ve been playing my whole life, and that’s why I think it’s anybody’s right. Everybody deserves to be able to play,” said Matthew.      A group of dads is empowering their children through reading. [embed]https://www.youtube.com/watch?v=9plA5o0UxTw[/embed][embed]https://www.youtube.com/watch?v=9plA5o0UxTw[/embed] The ‘Library Dads’ are harnessing the power of reading to build meaningful connections. This group of dads from Atlanta meets on weekends and takes their kids to the library. These ‘Library Link-ups’ help fathers to prioritize bonding time with their children and expose them to reading early on. What’s more, the dads also get the opportunity to bond and build lifelong friendships. “I didn't have a lot of that growing up. No one told us to go to the library, go read. Me becoming older and understanding that, this is the way to have our children when they say you can be anything you want to be, this is how it starts,” said Davontae Winslow, one of the core members.   Senior rescue dogs find peace and comfort at this sanctuary. [embed]https://www.youtube.com/watch?v=qBh2iqFsFfg[/embed][embed]https://www.youtube.com/watch?v=qBh2iqFsFfg[/embed]  Tom Pappas is the founder of Dirty Paws Agape Haven, a nonprofit organization that gives senior dogs a place to spend their final years with dignity and love. Tom is on a mission to help provide a good quality of life to overlooked shelter pets. He brings in the oldest residents from shelters across the Midwest and gives them a safe haven and a second chance at unconditional love. “It's like. A love and a loss, but it's a, it's a victory cause if they weren't here, they'd be dead on the street, euthanized, or in some home being abused. So, it's easy for us to take the loss when it's such a victory for them,” said Tom.    Can You Feel the Positivity? 

Whether you're facing your own demons, putting yourself out there to support someone else, or giving love to animals in a rough situation, being compassionate and kind DOES make a difference in this world.  Don't forget: even the smallest steps toward something will still get you where you want to go.  Have a wonderful week ahead everyone, and remember to take care of yourselves as well as everyone else!

[how2fit]

Have you gained weight around your belly and are wondering how to get rid of it? Malaika Arora suggests doing leg lift exercise to sculpt lower abs.Malaika Arora continues to prove that age is just a number! At 51, the Bollywood diva is a true inspiration when it comes to fitness. Her toned physique and strong core speak volumes about her dedication to health and wellness. From yoga and Pilates to strength training and meditation, Malaika combines it all to maintain her fitness. She often shares glimpses of her fitness journey on social media, motivating fans to stay active and healthy. This time, Malaika Arora is back with another effective workout tip and it is perfect if you are looking to burn belly fat and tone your lower abs. Try the leg lift exercise for core strength!In her recent Instagram reel, Malaika Arora is seen sporting a black sports bra and shorts as she performs leg lifts with grace and control. The video shows her lying flat and lifting her legs upward, targeting the abdominal area. Along with the video, she attached an image explaining how this move can help tone the abs and reduce belly fat over time.What Malaika said about the exerciseIn her Instagram reel, Malaika Arora wrote, “Sculpt your lower abs in seconds. Leg lifts. 2x: 30,” which means you need to do 2 sets of 30 repetitions each. She captioned the video with a motivating line, “Your core is your power center—train it like it matters. Try it out!”Benefits of leg liftsHere’s why leg lifts should be a part of your core workout routine: Targets lower abs: This exercise focuses on the lower abdominal region, which is often hard to tone. Improves core strength: A strong core improves posture, balance, and overall strength. Burns belly fat: When combined with a balanced diet and cardio, leg lifts can help reduce stubborn belly fat. Enhances flexibility: Regular practice improves hip and lower back flexibility. Strengthens hip flexors: Helps in building stronger hip muscles and reduces the risk of injuries. No equipment needed: It is a bodyweight exercise that can be done anytime, anywhere.Leg lift is wonderful for your core strength. Image courtesy: ShutterstockHow to perform leg lifts? Lie flat on your back on a yoga mat. Keep your arms by your sides, palms facing down. Keep your legs straight and slowly lift them up toward the ceiling until they form a 90-degree angle. Slowly lower your legs back down without letting them touch the ground. Repeat for 30 repetitions, and aim for 2 sets as recommended by Malaika Arora.Tip: Engage your core throughout the movement for best results.Watch the full video here: Mistakes to avoid while performing leg lifts Arching the lower back puts pressure on your spine. Keep your back flat on the mat while performing a leg lift. Avoid swinging your legs. Move with control. Avoid holding your breath. Instead, always breathe steadily—inhale as you lift, exhale as you lower. Dropping legs too fast can strain your back. So, avoid it. Not engaging your core can be problematic. Make sure your abdominal muscles are tight throughout the move. Doing too many reps too soon can cause pain. Start slow and gradually build endurance.So, try this exercise to sculpt your lower abs!Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns. Read More Read More

[how2fit]

Shadow work has been one of the best emotional healing tools I’ve used thus far in life. I’ve had several “dark nights of the soul” that caused me intense emotional distress. My first “dark night,” I was flat broke with no money to invest in counseling. That’s not a great space to be in when life seems to be toppling over you day after day. However, I didn’t let low funds stop me from trying to crawl out of the darkness. In fact, that’s when I started learning about inner healing work, or what some call shadow work. Digging into the shadow side of the psyche has actually become quite popular in recent years. Kudos to the Swiss psychologist, Carl Jung, who brought the shadow work concept onto the scene back in the 20th century. Essentially, Jung described the shadow as the unconscious parts of ourselves that have been repressed, rejected, denied, or disowned. They are the parts of us we don’t want to see or can’t see. Our “dark” side.     Shadow Work: Our Dark Side Most of us can admit that we’ve got some emotions, memories, traits, thoughts, or belief patterns tucked away in the corners of our mind.  After all, it’s really tough experiencing things like despair, rage, or paralyzing fear. Or, thinking wicked thoughts or remembering horrific memories. It’s rather easy to repress or disconnect from such things, but in the long run, not healthy. Jung writes: “Until you make the unconscious conscious, it will direct your life and you will call it fate.” This means that until we take some time and begin digging into our unconscious or shadow side, the dark part of our psyche may be calling the shots of our life. And if that shadow bag is large, it’s likely we’ll be experiencing some inner pain – and may have no idea why. 5 Introspective Winter Shadow Work Prompts to Help You Embrace Stillness & Reflection→     Shadow Work: Grab a Lantern I grabbed a lantern and started digging into my darkness (shadow side) a little over a decade ago. I was in immense emotional pain and had little idea as to why I just couldn’t get a grip. After all, I’d been so good at keeping my emotional composure for decades.  I wore my “All is well” mask quite well. But masks can shatter, and when they do, we can stay in the brokenness or start gathering our parts and putting ourselves back together. This is what shadow work has done for me. It’s helped me face those parts of me that I repressed, rejected, denied, or exiled into my unconsciousness over the years. The experiences that were too tough to handle as a child. The memories that were too painful to see. The trauma. The confusion. Files that my “processing system”, or ego, just couldn’t or wouldn’t process. Face, feel, deal, and ultimately, heal – that’s what shadow work did, as still does, for me. The result? Illuminating those parts of me that I’ve lost along life’s journey allowed me to finally witness and embrace them. Jung called this process “individuation”.  Quite simply, I call it becoming more whole. Feeling more emotionally balanced. Experiencing less inner turmoil and more inner peace. Not everyone is keen on shadow work and that’s alright. There are various paths to becoming more peaceful and joyful. These are my five biggest takeaways from doing shadow work over the years.     Doing the Shadow Work: 5 Big Takeaways on Facing Your Dark Side 1. Everyone Has a Shadow Bag. Disclosure: As an Amazon Associate, we earn a commission when you click the link and finalize a purchase (At zero cost to you.). We participate in programs like these to keep providing our readers free daily motivational content. Robert Bly wrote a short, insightful book about the shadow called, A Little Book on the Human Shadow. In it, he refers to the shadow as “the long bag we drag behind us.” You’ve probably heard people talk about having “baggage” – things from the past that cause us some issues in the present. We all have shadows. We may come onto the planet as purely conscious, innocent beings, but life has a way of causing us to divide the mind into conscious and unconscious parts.

Jung writes: “Everyone carries a shadow and the less it is embodied in the individual's conscious life, the blacker and denser it is.” If there's one thing I'd like to teach children, it’s that they indeed grow a shadow bag comprised of thoughts, beliefs, conditioning from parents and society, trauma, tough memories, etc. And, as they get older, those shadows will come knocking on their psychic door, wanting to be addressed. That energy that’s exiled to the shadow bag doesn’t disappear. It grows in intensity.   Wearing Masks. I spent my latter teen years and early 20’s wearing the mask that everything was alright. That I was the best wife, best mother, friend, etc., but all the while I was unconsciously lugging around a huge shadow bag. And if I let myself get still and quiet long enough, I'd hear those shadows whispering, “Please, tend to us.” I ignored them for a long time. Doing shadow work has helped me realize that no one is perfect and everyone carries some unconscious wounds, memories, or experiences. I don’t have to wear a “perfection” mask anymore. I’m not aiming for perfection. I am aiming for raw, real vulnerability and authenticity. This helps me extend more compassion to others, as well as myself.   2. We Are Dark and Light. We live in a world of opposites.  Day and night. Up and down. Yin and yang.  Happy and sad.  I wouldn’t know what true happiness was without feeling deep sadness. Just as I wouldn’t appreciate good health as much without feeling illness. I totally appreciate a light switch when entering a dark room. Jung said, “Every good quality has its bad side.” Understanding this has helped me beat myself up less when I’m dealing with negative emotions like anger, rage, paralyzing fear, self-loathing, and so on. Why? Because I know on the opposite end, all negative shadows have positive aspects, like joy, confidence, compassion, love, and so on. My task is to consciously balance ego and shadow from the perspective of luminous spirit. Shadow work helps me illuminate what dense, heavy shadows are out of balance or have been exiled. But rather than fear them, I can understand it more as disharmony. And where there is disharmony, there is the potential of creating harmony. It is about perspective. I’ve retrieved plenty of dark, heavy shadows and brought them back into the light. Some slip back into the shadow side, so there’s opportunity for repeats. Like getting triggered over and over about the same thing in a relationship – some shadows go deep and wide. It takes consistent shadow work to completely integrate some shadows – sometimes a lifetime.   3. More Compassion. Getting to know my own shadow side has helped me feel more compassion for others. I can look at most anyone now and rather than immediately judge them for the way they live their life or how long they've been stuck in their negative behaviors or patterns, I can extend grace. I have no idea what shadows are lurking in their subconscious. How could I know what they've experienced from the time they were infants? How can I know what’s really going on in their internal and external world? And it doesn’t even matter what they’re contending with. Dark is dark, and I’ve been there. This allows me to better hold a safe space for others while they are trying to do the best they can along their life journey. I not only have more compassion for others, but more compassion for myself. We can be our own worst enemies, beating ourselves up for even the slightest, tiniest shadow. Journeying this human life is no piece of cake. We all experience challenges, confusion, pain, existential angst, and more. This leaves room for no judgment from me.   4. There’s Gold in the Shadow Too. We don’t only repress or deny negative emotions or traits. We can also exile positive parts of ourselves to the shadow side. The parents who tell their son that coloring or drawing is for girls may repress his creativity to his shadow side. The girl who is yelled at for being “overly dramatic” may repress her love of acting or her sensitivity.

There’s gold in the shadow side too. Creativity, uniqueness, sensitivity, intuition, assertiveness, wit, and other talents and gifts. I unconsciously repressed plenty of positive aspects of myself and emotions to the shadow side. Shadow work is helping me illuminate and breathe life back into these parts.  My voice is but one shadow that I repressed for many years, afraid of rejection. Unearthing, embracing, and integrating that shadow helped me ditch a job I didn’t like to become an author and writer. What I want to say matters.   5. I am Not a Victim. Shadow work has helped me understand that I am not a victim. I am not a victim of the things that happened to me as a child. I am not powerless over the way I live my life on all levels. Yes, I've experienced plenty of awful things throughout my life, as I’m sure we all have – even traumatic things. I've consciously and unconsciously banished a lot of things to my unconscious or shadow side. The sheer weight of that shadow bag is what has caused me the most pain. I pointed fingers at others for a long time, but eventually, projection gave way to inner inquiry. Remaining in a victim mentality means that we give our power away. There's no doubt that we will all experience pain along life's journey. That's inevitable. But we don't have to suffer year after year or decade after decade. There are tools, techniques, and plenty of healing modalities that can help us. There are many professionals who love to help people heal and reclaim their authentic, healed selves. The toughest part is actually making consistent effort.     You Can Do the Work: Start Finding Information Even when I didn't have two nickels to rub together, I was scouring the internet, learning about emotional healing and watching plenty of videos on a variety of healing techniques. Everyone's journey will be different and that's alright. Shadow work is only one tool we can use to begin diving within our own selves to see what's going on in our psyches. It's about becoming more self-aware. It’s giving those parts of us that have “gone unconscious” time and energy. Those fragments that only want to be acknowledged and processed. Giving those parts of us an audience. Isn't that all what we want? To be seen and heard? To be really seen and heard? This can begin with seeing ourselves – our fragmented selves – and embracing them, loving them back into our whole personality.     Doing the Shadow Work My hope is that you will embrace an inner journey. Take some time to shine the light of your consciousness into your shadow side. I’ll end with a quote by shadow work expert, Debbie Ford. This has inspired me many times, and I hope it will inspire you as well. “After a decade of coaching individuals and leading groups, I have discovered that if I don’t buy into people’s perceptions of who they are and what they are capable of, I can bypass their public personas and see who they are in their highest expression. With a little effort, I can see their magnificence and their potential no matter what they look like or what condition their emotional, spiritual, or financial world is in. I can see through their acts, their personas, their fears and insecurities. I can see who they are apart from the baggage they carry around. The undeniable fact is that underneath all of our public personas, we already are that which we desire to be. Our only job is to see past our own limitations so that we can return to that which we already are.” - Debbie Ford For more information on Shadow Work here are some resources to check out:  Editor's note: This article was originally published Jun 7, 2021 and has been updated to improve reader experience. Photo by Martino Pietropoli on Unsplash

[how2fit]

The Murph workout is a challenge that requires you to run one mile, do 100 pull-ups, 200, push-ups, 300 bodyweight squats, and then run another mile while wearing a weighted vest.Memorial Day, observed in the United States on the last Monday of May annually, honours US military personnel who died while serving in the country’s Armed Forces. While visiting memorials and cemeteries is one way to honour the fallen heroes, there are people across the globe who also perform the high-intensity Murph workout or Murph challenge.This Murph workout, launched by CrossFit as a ‘hero workout’ in 2005, was created in memory of Navy Lieutenant Michael Murphy of Patchogue, New York. He was killed in Afghanistan, June 28, 2005, when he was all of 29 years old.According to the official CrossFit website, the phenomenon of Memorial Day Murph was born organically within its community, before it was deemed a ‘hero workout’.“This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is,” read a description of the Murph workout.US Navy SEAL Lieutenant Michael Murphy, who inspired the Murphy workout. Image courtesy: US NavyWhat does the Murph workout consist?The Murph workout challenges a person to do a set of physical exercises in repetition. Here’s what it includes, according to CrossFit1. Run 1 mile 2. 100 pull-ups 3. 200 push-ups 4. 300 squats 5. Run 1 mileWhat makes this more challenging is to do it all while wearing a weighted vest or body armor around 20 lbs (9 kg).Who was Lt Michael Murphy?Lieutanant Michael Murphy was a SEAL team member who valiantly fought during Operation Red Wings in 2005 in Afghanistan. He, along with three other officers, was a part of the operation to scout a terrorist in the mountain area.A local gave up their location to the Taliban, and the four soldiers ended up being outnumbered on the battlefield. They put up a strong fight, but three of them succumbed to injuries. Lt Murphy had risked his life by coming out in the open to find a signal and establish contact to seek help for his men.The story of this operation has also been told in Lone Survivor, in the form of a book and a film.When does the Murph Challenge take place?The Murph Challenge happens every year on Memorial Day. The Murph Challenge 2025 marked the 20th year anniversary of Operation Red Wings.“The Murph Challenge is not just a physical test, but also a mental and emotional one. Participants are pushed to their limits and are encouraged to keep pushing through the pain and exhaustion, just as Lieutenant Murphy did during his final moments,” reads the official website of the LT. Michael P. Murphy Memorial Scholarship Foundation.You may also likeHow to do the Murphy workout?You can undertake the Murphy challenge with your individual level of fitness, whether you are a professional, intermediate or beginner.If you are a professional, here’s how CrossFit suggests you complete the challenge:1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile runPartition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.If you are at an intermediate level, do the following:1-mile run 50 pull-ups 100 push-ups 150 air squats 1-mile runPartition reps as desired. Start the second run no later than 25:00.If you are only at the beginner level, warm up to the challenge with this set:800-meter run Then, 10 rounds of: 5 ring rows 10 push-ups (from knees or with hands elevated on a box) 15 air squats 800-meter runStart the second run no later than 20:00.

[how2fit]

Ankle pumps are a low-impact exercise that are beneficial for the lower legs. Follow these steps to work on your lower leg muscles.Ankle pumps are a simple and effective exercise that provide many benefits. If you want to improve circulation, mobility and muscle strength in your lower legs, this exercise is for you. It involves moving your foot up and down at the ankle joint, without engaging the rest of your leg. The movement will activate your calf muscles, help increase blood flow, and promote joint mobility. As you move your foot, sit comfortably with your legs extended in front of you or lie down with your legs straight.What are ankle pumps?Ankle pumps are a simple, low-impact exercise designed to improve circulation, flexibility, and mobility in the ankle joint and surrounding muscles. This exercise involves actively flexing and extending the ankle, similar to the natural movement of pointing and flexing your toes. The exercise targets the lower leg muscles, especially those involved in the movement and support of the ankle joint. Ankle pumps can be performed regularly. For general health and mobility, do them 1 to 2 times a day. For post-surgery or post-injury recovery, do the exercise 3 to 4 times a day.Ankle pumps can improve circulation. Image courtesy: Adobe stockWhat are the benefits of ankle pumps?Here are key health benefits of ankle pumps:1. Improves circulationThe pumping motion of the ankle helps stimulate blood flow in the lower legs, particularly when performed after long periods of sitting, standing or lying down. Enhanced circulation helps reduce swelling and prevents blood clots.2. Prevents and relieves swellingThis exercise helps activate the calf muscles, which act as a “muscle pump” to push blood back up toward the heart. This helps move fluid that can accumulate in the feet and ankles, preventing swollen ankles.3. Promotes healing after surgery or injuryAnkle pumps can be especially beneficial during post-surgery recovery, such as after knee, foot, or ankle surgery. The movement helps stimulate blood flow, promoting faster healing. When you have limited movement after surgery or an injury, blood flow may become restricted, leading to slower recovery and potential complications like clotting. Ankle pumps encourage proper circulation and help speed up the recovery process.4. Increases range of motion and ankle mobilityThe exercise actively engages the muscles around the ankle joint and stretches the tendons and ligaments. This helps improve flexibility and mobility in the ankle. For people recovering from injuries, surgeries, or conditions like arthritis, improving ankle mobility is essential to prevent stiffness and regain functional movement.5. Strengthens calf muscles and improves muscle toneThey engage the calf muscles (gastrocnemius and soleus), which are critical for walking, standing, and other lower body movements. By regularly performing ankle pumps, you can strengthen these muscles.How to do ankle pumps?Here’s how to perform the ankle pump exercise properly: Start by sitting or lying down in a comfortable position. You can lie on your back with your legs straight out in front of you, or sit comfortably with your feet flat on the ground. Keep your foot relaxed and allow it to rest in a neutral position. Don’t tense up your muscles or try to force movement right away. Point your toes downwards (toward the floor or bed). Imagine you are pressing the ball of your foot into the surface, or like you are trying to push away the floor with your toes. Hold for a second or two and feel the tension in the calf muscles and foot. Flex your foot upwards by pulling your toes towards your body, as if you are trying to bring your toes toward your shin. Hold the flexed position for a second, focusing on the stretch in the lower leg and the engagement of the shin muscles. Alternate between pointing and flexing your foot in a smooth, controlled manner. Perform 10 to 15 repetitions for each foot. You can perform the exercise 2 to 3 sets at a time, or as recommended by your physiotherapist.

Check with your doctor before doing this exercise following surgery. Image courtesy: FreepikWho should not do ankle pumps?While ankle pumps can be effective for relieving pain, they might not be suitable for all conditions:You may also like If there is significant swelling, redness or bruising, consult a doctor before doing this exercise. If you experience sharp or worsening pain during ankle pumps, stop immediately and take medical advice. If you have a history of blood clots like deep vein thrombosis or pulmonary embolism, ankle pumps should only be done under the supervision of a physiotherapist, as the movement could cause a clot to dislodge if not performed carefully. If you have a severe ankle injury, such as a fracture or ligament tear, ankle pumps may put unnecessary stress on the injured area, causing more pain or delaying recovery.Ankle pumps can help with circulation and mobility in the lower legs. Regular practice, especially in the early days of recovery, may be beneficial. The exercise should not cause pain, only a gentle stretching or contracting of muscles. If you feel sharp or significant pain, stop immediately and consult your doctor.

[how2fit]

Kindness heals and uplifts. Choose to be kind, even when it’s not easy. Embrace every opportunity to be helpful and considerate to others. We never know what someone is going through. A little more patience and understanding can go a long way.  “Patience is when you’re supposed to get mad, but you choose to understand.”  - Anonymous Every week, we bring you stories that inspire us to keep kindness and empathy at the forefront of our interactions. A rescue dog’s incredible journey inspires people A bike center encourages waste reduction and reuse A young boy’s kindness movement is gaining traction A kindness room offers a safe space for young children       Positively Uplifting Stories | June 2 2025 A traumatized rescued dog’s progress is inspiring millions of people. [embed]https://www.youtube.com/watch?v=OSSjVsFl1sk[/embed][embed]https://www.youtube.com/watch?v=OSSjVsFl1sk[/embed]  Tiki’s journey to overcoming his fears and learning to trust again is melting hearts around the world. His foster mom, Isabel Klee, is on a mission to rehabilitate dogs in need and help them find their forever home.  With the help of Isabel, Tiki is making progress by leaps and bounds. He is getting stronger and more confident every day. His transformation journey is inspiring people to be brave and not give up, no matter what. “When I brought him home, he didn't leave his crate for days. He didn't eat, he didn't go to the bathroom. He couldn't even lift his head. He was absolutely terrified of human touch. And every single day he gets braver and braver”, said Isabel.   Bicycle Center brings the cycling community together. [embed]https://www.youtube.com/watch?v=BvVTCd6A9Lg[/embed][embed]https://www.youtube.com/watch?v=BvVTCd6A9Lg[/embed]  At Scenic Routes, bikes are a powerful tool to bring people together. This bike shop is run by Michael Connolly and Jay Beaman, who fix up bikes for free! This center is committed to promoting cycling and encouraging sustainable behaviors. It aims to create a space that is centered around community, where everyone is welcome to share their enthusiasm for cycling and engage in initiatives that make a difference. On Thursday nights, the shop opens for free classes as well, offering lessons on bike maintenance.   “Bike shops can be not very inclusive. And yeah, I was always struck by the way it's such a welcoming environment”, said Paul Bray, a volunteer.   Young boy’s acts of kindness bring the local community together. After winning a $275 prize in a raffle, Robin Kefauver donated all of the prize money to others who were struggling financially. Inspired by his mom’s act of generosity, Carter Kefauver started passing out $5 gift cards to sanitation or postal workers to make them feel appreciated. The local community also stepped up to support Carter’s mission of promoting kindness. Over 1,400 members are sustaining the Kindness movement by filling blessing boxes of food and three free little libraries of new books in central Ohio. “Carter Kindness is an army of many kindness rock stars”, said Carter.   School opens a kindness room to promote positive behaviors in students.  [embed]https://www.youtube.com/watch?v=Jzd9tMWIOno[/embed][embed]https://www.youtube.com/watch?v=Jzd9tMWIOno[/embed]  Crim Elementary in Bowling Green, Ohio, has set up a kindness room to foster a culture of kindness and empathy among students. A kindness room offers a safe space for students to reflect and reset when they're having a bad day. The students are also encouraged to create tangible acts of kindness, such as writing positive notes or contributing to community projects. This kindness room is sponsored by the Luken T. Boyle Campaign for Kindness Foundation, a nonprofit created in honor of Luken, who died by suicide in 2017 due to cyberbullying. The organization is dedicated to preventing cyberbullying and advancing suicide prevention efforts.  "(I wanted) somewhere where they could take all these ideas they have and put them into action.

Be intentional with their kindness. So, it really gives them an outlet and a way to truly think of others and the community and things they can be doing to make people's day better," said Samantha Boyle, Luken's mom.   We Appreciate You!  Sometimes it seems like no matter where you turn your attention, there's something negative facing you. But never forget that to a point, you can choose what you consume. Following positive social media accounts that feature goodwill and people being kind or unselfish, or even just shows and channels that choose to spread hope and positivity.  It might not seem like you're making a difference, but trust us - every little thing you do that makes someone else feel better counts. And spreads.  Thank you for reading our positive news stories every week! We are so appreciative of our Daily Motivation community. Take care and have a great week.