10 Study Tips to Improve Your Learning in 2015

The new calendar year is your opportunity to review study methods that work for you and where you can make improvements for 2015. There’s still time to make your new year’s resolutions and these study tips can help you improve your strategy to achieve your study goals and ambitions.

Keep reading for our list of the biggest study tips to start the new year on track. Feel free to share your thoughts with us in the comments at the end.

1. Set Study Goals

You may have set study goals at the beginning of the academic year so January is the ideal time to step back and review your progress. Ask yourself some key questions; did you set realistic goals? Do you need to work harder now to achieve your goals? Ensure that your study plan is based on your study goals as the two are so closely linked.

2. Build a Study Plan

Break the cycle of cramming for tests before it starts by creating an effective study plan. Cramming is a last resort for students who have left themselves with no other option. Don’t be that student! It’s not a sustainable way to learn. Take the time at this point to prioritise your study plan which will motivate you to the end of the school year.

3. Take Regular Study Breaks

You’re not a superhero, there’s no way you can do it all without giving yourself time to recover from the work you are putting in. Along with your study goals, integrating personal time and study breaks into your study routine is important for numerous reasons.

A study conducted in the United States proved that going for a walk 20 minutes before an exam boosts your brain power. This idea can be applied to regular studying also.

4. Embrace New Technologies

Do you think studying = pen + paper + textbook? The education community has progressed to a new level where technology is a staple in almost every classroom. Just take a look at the recent #HourofCode project that over 90 million people have tried (so far!) to see how advanced our nations have become. If you want to try a new learning technology, get started with ExamTime’s free tools here.

5. Ask for Help

University students have access to a number of invaluable services including library courses, study skills workshops and IT services. These facilities are in most cases free so you have no reason not to use them. Investigate the services that are available in your school or university and keep a mental note of what you may find useful in the future so you can save time and money.

6. Find a Healthy Balance

Take this opportunity to evaluate yourself both physically and mentally. Is your engine running on low? Stop saying “I never get enough sleep” or “I’m eating too much convenience food” and do something about it!Make the change and see how it positively affects your study routine, this should motivate you to maintain a healthy balance going forward.

7. Be Positive

Your attitude has a big impact on the level of study that you get done and the effectiveness of your learning process. If you keep saying that you can’t do it and won’t commit to the idea of learning, attempting to study will become even harder for you. Keep your chin up and be positive, you are the one who controls your future. If you’re having a moment of weakness, take a look at these motivational quotes for some inspiration.

8. Collaborate with Study Partners

At this stage of the school year, you should know your classmates pretty well. This is a good point in time to select a couple of study partners who you know you work well with and are motivated to achieve good grades also. Don’t worry if you can’t meet up too often, you can use online tools like the new ExamTime Groups tool to communicate and share study notes with each other.

9. Make Studying Fun!

Many students don’t like to study because they associate it with doing work. Clever educators have recognised this and used teaching strategies such as “Gamification” and the “Flipped Classroom” to engage their students in theory they find challenging. Even if your teacher isn’t using these methods, you can integrate some fun into your study by playing a game with timed flashcards and sharing quizzes with your friends.

10. Establish a Good Study Routine

Your study routine is comprised of more than planning what to learn and when. One of the main concerns is your study environment.

Find a place to study which is quiet and has a low level of distractions. Alternatively, you could also try switching it up by sitting in a different place in your school library every day and see how this works for you.

These study tips will encourage you to embrace this opportunity as a fresh start. Build your new year’s resolutions based on these pointers to ensure you are focused for the remainder of the school year.

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by Malik korrich ~ jeudi 26 février 2015 0 commentaires

10 Commandments for healthy hair

10 Commandments for healthy hair (Thinkstock photos/Getty Images)

Every woman dreams of thick, silky, lustrous hair. So, if you want to be the envy of all your friends follow our Ten Commandments, for beautiful healthy hair. 

Protect your hair

Yes, protection is one of the best way to keep all your hair troubles at bay. Try to protect your hair from extreme temperature, sun, dirt and pollution. These can be responsible for causing infection on your scalp, which will lead to hair fall, dandruff and other hair problems.

Handle with care

After a shower, make sure you don't brush your hair immediately, as this can cause hair damage. Wet hair is weak and fragile. So, wait until your hair dries up and then gently comb your hair.

Condition your hair

To avoid frizzy hair, make sure you moisturise your hair with a good conditioner. After conditioning your hair, wash it off thoroughly and then allow it to air-dry.

Don't make hair styling a habit

Most hair styling products generate lots of heat, which can damage hair, if you them on a regular basis. Never overuse, your hair styling products, and always use a good hair serum, to minimise damage.

Avoid tying your hair tight

The more you twist and turn your hairband, the more you will be damaging your hair. Instead, of tying your hair all the time, leave it loose or use a headband or a clip.

Cleanse your hair thoroughly

The most important reason for hair fall is dandruff and an itchy scalp. Therefore, maintain optimum cleanliness, if you want to flaunt your hair in public.

Prepare your hair mask

Once a week, treat your hair to a good hair mask, this will give your hair some essential nutrients. Hair masks are easy to prepare. Simply mash a banana, add some egg, mix it and apply it on your hair. Wash it off after 30 minutes.

Eat right food

Besides, treating your hair to a good hair mask and conditioner, you also need to give essential nutrients from fresh fruits and vegetables. Eat a balanced diet, this will help your hair grow quickly and add lustre and shine.

Oil your hair

Make sure you oil your hair at least once a week. Oiling your hair once a week is very important, as it boosts blood flow to the scalp. You can either use coconut oil or almond oil to get shiny, thick hair.

Brush your hair regularly

Brush your hair, to spread the naturally present oil across the scalp. This will help to add lustre and shine to your hair
.

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by Malik korrich ~ mardi 24 février 2015 0 commentaires

Top 8 Yoga postures for pregnant women

Yoga: It is this ancient form of exercise that has contributed in the holistic living of individuals in the most natural and trusted way since years. Yoga is like a spiritual route to a relaxed mind and healthy body. 

In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery. 

Former Miss Universe and Bollywood actress Lara Dutta who recently became a mother of a baby girl launched her prenatal yoga DVD titled 'Heal with Lara' under pre-natal yoga expert Tonia Clarke. Her initiative is just another example of stating the significance of pregnancy yoga that is developing as an important fitness trend among would-be mothers. 

Women who are regulars would require minor modifications to their yoga routine during pregnancy months when the body is undergoing hormonal changes. The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications. Positions and exercises practiced across the three trimesters of pregnancy differ with every phase. It isn't just about yoga; it is about doing it under expert supervision and favourable environment. 

A pregnant woman must take into consideration her health history before beginning with the exercises. For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent. The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time. 

With all clauses and health tips in mind, let us now move forward to the 'asanas' most recommended for would-be-mothers. Yoga postures mentioned below focus on strengthening the pelvic muscles that help enhance the womb space for the healthy growth of the foetus. Yoga teacher and nutritionist Abhilasha Kale believes that, "The benefits of asanas are many. By doing regular exercises, a lot of happy hormones are released called 'endorphins' that keep a mother energetic and positive sans the deterring and erratic mood swings coming in way." 

Here's a list of the top exercises that Abhilasha suggests women to attempt during pregnancy months. She also guides us on doing them correctly: 

Vakrasna (Twisted pose) 

-Sit erect with feet stretched in front (parallel). 

-Inhale and raise your arms at shoulder level, palms facing down. 

-Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees. 

-Inhale and come back to original position maintaining your hands shoulder level and parallel to each other. 

-Repeat on other side. 

Benefit-Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs. 

Utkatasana (Chair pose) 

- Strengthens thigh and pelvic muscles 

-Stand erect with feet 12 inches apart. Keep your feet parallel to each other. 

-Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously. 

-Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground. 

-Keeping your hands in the same position, inhaling, get up slowly and stand on your toes. 

-Exhale, hands down and heels down simultaneously. 

Konasana (Angle pose) 

- Flexibility of waist and fat remains under control in the waist region 

-Stand erect with feet 24 inches apart. You can do this asana with the support of wall. 

-Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down. 

-Repeat the same with other side. 

Paryankasana (Ham's pose with one leg) 

- Strengthens abdominal, pelvic and thigh muscles 

-Lie down on your back. Straighten your legs. Keep your knees together. 

-Now, fold your right leg in the knee at the side of your posterior. Breathe normally. Hold the position as long as you're comfortable and repeat the same on other side. Straighten your leg. 

-Repeat with the left leg. 

Hast Panangustasana (Extended hand to big tow pose) 

- Strengthens pelvic and thigh muscles 

-Lie down on your back. Straighten your legs. Keep your body in one line. 

-Your hands in T-position, palms facing down. 

-Slide right leg towards your right side. Don't try very hard. Hold toe with your right hand if possible. 

-Sliding your leg come back to original position. 

-Repeat the same on left side. 

Bhadrasana (Butterfly pose) 

- Strengthens inner thighs and pelvic region 

-Sit on the mat with legs fully stretched. 

-Keeping the legs in contact with the mat, form 'Namaste' with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable. 

-Straighten your legs and repeat again. 

Parvatasana (Mountain pose) 

- Improves body posture, relief in backache 

-Sit on the mat in sukhasna, padmasana or ardhapadmasana. 

-Sit straight and while you inhale, raise your arm and join your palms in 'Namaste' position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again. 

-Repeat 2-3 times 

Yastikasana (Stick pose) 

- Corrects posture, body gets stretched, relieves body tension 

- Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides. 

-Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously. 

-Exhale, raise your hands and come back into normal position. 

-Repeat 3-4 times with in between breaks. 

Some important reminders/safety measures: 

- Mothers with condition of asthma can try the above mentioned asanas but shouldn't hold or suspend breath during the practice of pranayams/asanas. 

- On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles. 

- Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen. Asanas that require lying down on the weight of your stomach should be strictly avoided. 

- Exercises involving balance should be done with utmost care. 

- Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother's body is fully ready and relaxed. 

- Simple stretching exercises encourage circulation, help fluid retention, and relieve stress 

- If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor. 

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by Malik korrich ~ mercredi 18 juin 2014 0 commentaires

How to banish stomach fat forever

How to banish stomach fat forever (Thinkstock photos/Getty Images)

For how long are you going to hide that paunch? Let's not run away from the problem and, instead, face it head on! Arnav Sarkar, our Strength and Conditioning coach gives you the weapons to banish stomach fat forever. Read Arnav's tips below to shed those baggy clothes...

Strength train atleast 3 days a week. This will help boost your metabolism and help you burn more calories even at rest.

Ditch the "500 crunches" workouts and do more intense core work with exercises like windmills, Turkish situps, hanging leg raises, etc.

Perform 2-3 HIIT or high intensity interval training workouts a week. These need not and should be long in duration, 10-20 minutes is enough if done correctly.

Get more active. Even if you spend 1 hour a day in the gym on all days of the week, it is still just 7 hours of a total of 168 hours in the week. Try to make the best of the remaining hours by getting more active. Plan playtime with friends/kids, and move a lot more during the day.

Get 6-8 hours of sleep each night. Less than that and your hormones will always be in a fat storing state, and you will find your dreams of a flat stomach hard to realize.

Meditate, and use other stress reduction strategies that will keep your cortisol levels under control and keep you from gaining abdominal fat and not make you age faster.

Eat more protein, fiber, and healthy fats. This means more lean meats, veggies, and nuts. Eat less junk, refined and sugary foods. These are the worst enemies of a flat stomach, and they are often the cause of many other chronic diseases like diabetes, hypertension, etc.

Drink more water, atleast 2 liters a day is a bare minimum. Less than that and your body will not be able to burn fat most efficiently.

These are some of the best tips you can get to lose abdominal fat and flaunt a flat stomach. Want it? Then lose it and flaunt it
!

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by Malik korrich ~ 0 commentaires

8 reasons you MUST workout starting today!

8 reasons why you need to work out

We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich
.

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by Malik korrich ~ 0 commentaires

Top 5 benefits of improving posture

Proper posture doesn't just straighten out your back and spine, but has other health benefits too. A poor posture is responsible for certain health problems; we list out why it is important to have a proper posture.

Proper posture: Benefits of improving posture #1

Avoid body pain: Most of us complain of back and neck pain. But body pain is a result of poor posture. We may not realise it, but if we are not walking or sitting straight this has a big effect on your back. Proper posture aligns the bones, muscles and ligaments. Maintaining a good posture will relieve you from back and neck pain rather than a strain muscle.

Proper posture: Benefits of improving posture #2

Breathing made easy: If you have trouble breathing, sit up straight. Slouching compresses the diaphragm and lungs making it difficult to breathe. Sitting up straight expands the lungs allowing you to breathe with ease.

Proper posture: Benefits of improving posture #3

Avoid joint injuries: Proper posture aligns the spine which avoids unnecessary pressure on the joints. Improving your posture can help you avoid wear and tear at the joints, reducing joint pain.

Proper posture: Benefits of improving posture #4

Eases your muscles: Poor posture actually make the muscles tense, but proper posture eases and relaxes your muscles. If you slouch for too long you will feel tired compared to sitting straight. This is clear proof that proper posture relaxes the muscles.

Proper posture: Benefits of improving posture #5

Help in digestion: Proper posture helps you improve digestion. If you slouch, you are suppressing your stomach and colon giving rise to digestion related problems like acidity.

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by Malik korrich ~ 0 commentaires

Random gymming won’t do it

The way to perfect pecs outlined by two hunks

Wonder why Ranveer Singh was tearing his shirt off repeatedly in Raam-Leela? Wouldn't you if you had that chiseled chest and washboard abs?

The thing is, while the six-pack now seems within every avid gymmer's reach, few men seem to have perfected the art of carving their chest, often ending up with bulky man boobs.

Experts agree that a perfect musculus pectoralis takes work. Incidentally, that's the ancient Roman name for a twin pair of muscles — one fan shaped, another, thin and triangular — that make up a bulk of the chest. Here's a howto plan drafted by two TOI readers, who we shortlisted as experts for their mythological pecs.

Sumeet Verma, 27 Aspiring actor
When Sumeet Verma began his quest for a dream bod, his trainer put him on a plan of six small meals to be eaten every three hours. Verma does this while managing a two-hour gap before weight training, and three before a cardio session.

Diet
He pairs carbohydrates with protein (chicken, roti and sabzi) and protein with fat (fried fish). Carbs with fat (bread and cheese) are a no. "A ridiculous diet followed by a binge is useless. Choose a menu you know you'll follow for the rest of your life," suggests Verma. He says the trick is to understand your body, giving it what it needs and knowing where to draw the line. Verma's breakfast includes five egg whites, one yolk, poha or upma and fruit. Lunch/dinner is fish/ chicken with brown rice or chapati. A case of the munchies is solved by snacking on dry fruit. He allows himself one 'cheat meal' every fortnight to indulge his cravings.

Exercise 
A word of caution, for couch potatoes with dreams of a Stallone-esque physique: it's best to ease into a fitness routine and slowly progress to mean-machine workout plans.

Verma works out four days a week, and divides his regime into 45 minutes of cardio in the morning, and an hour of weight training in the evening. Look in the mirror to know your strengths and weaknesses, he advises. "My upper chest was weak, so I avoided the decline bench press (torso above shoulders) and chose a 45 degree incline."

While repetition is key, one must never compromise on form. Reps should be in the ratio of 12:10:6, offers Verma. His meter to decide on weights is this: If you can do 15 at one go, it's too light. If you can't do more than two or three, it's too heavy. The workout should last for an hour at best, and save room for 45-second rest breaks between sets, and two minutes between variations. Don't forget to stay hydrated. "Understand your body. Trainers will will push you because it's their job. You must know when to stop."

Mithun Rodwittiya, 35 Business head with a social media firm
A self-confessed fitness freak, Rodwittiya believes in holistic healthy living. And this includes not drinking or smoking.

Diet
What he doesn't compromise on however, is food. "I don't starve, am non-vegetarian and like my dose of meat every day," he says. Breakfast includes four eggs, and all his meals are cooked in olive oil.

Meal timings, he says, should be like clock-work. For him, lunch is at noon, snacks arrive at 4.30 pm and dinner is polished off by 7.30 pm.

Exercise 
Rodwittiya says his daily workout is about functionality and endurance. "I refrain from repeating the same routine. Every exercise is preceded by push-ups, pull-ups or a go on the parallel bars." Basic strength exercises for the chest include Flys (arm is moved at an arc keeping the elbow at a constant, using a dumbbell, butterfly machine or cable machine) and the Bench Press for weight training. "After the Bench Press, I follow it up with a Chin-Up to stretch the pecs to the fullest," he says.

Why it doesn't come easy 
A healthy heart is aprerequisite to undergo strenuous pectoral workouts. According to the Encyclopedia of Modern Bodybuilding co-authored by Arnold Schwarzenegger and Bill Dobbins, building well-shaped chest muscles takes more than just performing bench presses week after week. Gaining chest muscle mass not only requires training the chest using a variety of different exercises and angles, but also strengthening the shoulders and back muscles to support your chest training and create balance. The execution of chest exercises is critical and the complexity is what most men find difficult. A high protein diet is a must else all the hours you put in at the gym will be in vain. Muscle isolation, or working on a specific area only, patience and repetition.

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by Malik korrich ~ 0 commentaires

5 useless weight loss equipments

5 useless weight loss equipments (Thinkstock photos/Getty Images)

In a race to lose weight, we tend to try out or buy any weight loss equipments that "guarantees" weight loss.

But there are certain weight loss equipments which are a sheer waste of money and time. Our Fitness Expert Arnav Sarkar helps us with the top five useless weight loss equipments to avoid.

Useless weight loss equipments

Twister machine - It is available in most gyms but the twister machine is not an effective weight loss equipment. Twister machine is good equipment for mobility.

Useless weight loss equipments

Sauna belt - This is sold as "the easiest way to lose belly fat". That's not the case, sauna belt will make you sweat but you will not lose fat. Hence sauna belt is completely useless weight loss equipment.

Useless weight loss equipments

Shake weights - This is as bad as the sauna belt. You apparently switch it on and the vibration helps you lose weight, this is completely baseless.

Useless weight loss equipments

Ab vibrating machine - This machine too is available at gyms and is nothing but an excuse for lazy people.

Useless weight loss equipments

Ultra light dumbbells - It has no effect on weight loss or to build muscles. It is definitely not an alternative for weight lifting for women
.

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by Malik korrich ~ 0 commentaires