How to Meditate?
I honestly feel that even from a health and fitness perspective meditation is important.
Meditation can turn your life around. Meditation has a very crucial part to play in that journey of you reaching your maximum potential. A lot of successful people all over the world like Steve Jobs, Hugh Jackman and even Shane Watson have talented meditation to enhance the rest of their life. Shane Watson, one of cricket's greatest all-rounders in the modern era, has said that towards the end of his career meditation is has been cope with injury and muscle recovery.

Which are just a few of the benefits of meditation? 
A recent study done is UCLA show that people who meditate have a higher level of gyrification in your brain. Gyrification means the folds in the cortex of your brain and these enhance the amount of folds linked with faster processing power. You're essentially becoming smarter, and your brains are growing faster and more active through meditation. Long-term meditation has linked with more gyrification. The more you meditate, the more your gyrification and the more processing power.
So mainly, you can think of meditation as some brain workout where you're enhancing the power of your brain by just meditating for 10-20 minutes a day.
They've also been studies that show that meditation changes certain parts of your brain. It increases the size of those parts that are linked with happiness, ability to learn, to memorize and to focus. Meditation has also been linked to decrease those areas that are linked with depression and stress. Radically you're just enhancing your overall state of being through something as simple as meditation.

Also Check Out the Article: WHEN DO YOU ACTUALLY NEED DISCIPLINE?

How do you go about meditation?
The first thing you need to understand is that everyone's got their definitions of what meditation is, it's a very subjective concept. How to go about this process and I do promise you is that if you follow the guidelines I'm sitting down it will make a difference to your life. The theoretical definition of meditation is that it's a disconnect. People say that when you meditate, you're just super disconnected from your real-life. Don't think of too many things you're just supposed to concentrate on your breath, which for the average person is kind of hard to do. You can't just sit in one place and meditate and disconnect from everything else. You're going to have a lot of other thoughts in your head. What you need to understand is that this is entirely normal; it's human nature.

A Step-by-Step Guide of 
How to meditate and try minimizing these thoughts in your head?
You have to sit down in a quiet place ideally in complete darkness, and you fold your legs sit cross-legged, and you keep your arms comfortable. You can even sit down on a chair if you find that comfortable and then you can begin your meditation process.

Mindfulness meditation is essentially you taking a deep breath, you inhale completely and exhale. All you do to concentrate on is your breath, and you do this for about 20 minutes. The trick here is to avoid thinking about twenty other things; you've consciously tried to focus and do this for 20 minutes every single day. If 20 minutes seems like a lot, you can start by doing it for about 10 minutes a day. But the key is to get yourself to do this. Every time you open your eyes after meditation session promise you, you'll be a lot calmer, and the world will feel different. The above was completely about mindfulness meditation where you focus on a single thing and distract yourself from every other thought and in this case, it's your breath.  I've observed people couldn't go about doing mindfulness meditation as a beginner.

The meditation that I practice and recommend to other people is something called aum chanting meditation. This has nothing to do with Hinduism or God or religion. What you got to understand is that aum is a real distraction for your mind. When you're chanting aum, it's that same destruction that has you disconnect from your real life. You just got to sit in a comfortable place ideally in complete darkness and take a deep breath and let out aum, for 75% of your breath you're going to chant the "au", and for 25% of the breath you are going to chant the "m".
Don't worry too much about the technique; it's not about how you sit or how you chant. It's just about getting yourselves to chanting aum every single day that was going to make a difference. You know when you go to the gym, and you just get disconnected from life, and you feel great after the gym. Thanks to all those feel-good hormones meditation is just another way of releasing all those feel-good hormones after a point of you make it a habit become your disconnect it becomes a source of recreation, and that's where you want to reach.

Create a habit push yourself to meditate and make you meditate for at least 10 to 20 minutes every single day.

Studies About MEDITATION --  ~ CLICK ON THE TOPIC TO OPEN ~ 

• Physically changes your brain: 2011, harvard, led by dr Sara Lazer.
• Helps you manage stress and decrease side effects of stress: Study in 2004 (Sharma)
• Meditation reducing anxiety symptoms: 2014, Elizabeth Hoge.
• Benson henry institute of mind body medicine, boston: 3 months of meditation helps decrease blood pressure in hypertension patients.
• 2010 Elizabeth blackburn: genetic effects of meditation: helps slow down aging.
• 2004 Dr Richard Davidson: meditation makes you happier.
• 2008 Journal of Personality and Social psychology by Prof Barbara Fredrickson. Meditation produced positive emotions which increased on a daily basis practice.

@mondayfashion7

mondayfashion03.blogspot.com

Society believes that weight training will stunt your growth and harm your joint.
The truth of the matter is that no research says weight training would stunt your growth. Then, Why is the myth present? A lot of people associate weight training with Olympic weightlifting. Olympic weightlifters are generally a little bit shorter; if you are shorter, you're better in weightlifting sport.

I'm assuming that's where the myth has come, that weight training makes people shorter. When you say the word weight training, people they automatically associated with bulky bodybuilders, and anyone who's a little bit extra bulky tends to look a little bit short and squarish. That's probably where the assumption has come. But the truth is that weight training has no role to play in how to stall you're going to grow.
Only Two Factors decide your height --
1. Your genetics does how tall your parents are and
2. Your lifestyle, if in your growing years you have a proper diet and the right amount of rest.
Also, weight training can affect your height in two ways --
Firstly, your epiphyseal growth plates are plates of cartilage at the end of long bones, especially in your limbs at the end of your limb bones, at the end of your thighbones and all the bones in your legs you'll find these plates. How does someone grow tall? Girls grow tall till they are about 18 years old and the boy grow till they are 21 years old. Growth happens up to the point where you reach your height potential that our genetics decides potential. Till the age of 21 you'll keep growing your bones will keep growing they'll keep elongating, and they extend because of these growth plates. Once you're 21 and you reach your height potential that's when the growth plates stop working.

CAN WEIGHT TRAINING HARM THESE GROWTH PLATES??
Weight training can harm the growth of these bones if your acquisition growth plates get damaged contrary, to accessible belief weight training doesn't affect these growth plates in anyway.
Example - When we take NFL, and NBA athletes in the modern-days start their weight training before the age of 11 or 12.

People believe that it might affect your growth plates. It might compress your spine, or by any chance, you end up damaging your growth plates in the gym, maybe to doing an exercise wrong, if you drop a heavy barbell or dumbbell on your limbs that is when your growth plates will get damaged. That's when it'll end up affecting your height. You got to remember weight training is an art format, a very technical subject, and if you want to avoid injury, you need to know the form of the exercises.
How to perform an exercise correctly?
If you want to learn the correct technique of weight training --
1. Your main job is to perform the exercise correctly 
2. Stay far away from injury weight training will not harm your height potential. Some studies show that weight training releases more human growth hormone. When you're going to the gym, you're damaging your muscle cells; you're creating micro days and repairing those micro days your body's going to release little extra human growth hormones.

That human growth hormone, in the long run, might help you reach your height potential faster or even probably overtaking your high potential. Weight training won't directly affect your height, but it might indirectly affect your height.
To reach your maximum height potential. There are two key requirements.
1. You should have a very good diet. A high protein complex, carbohydrates, and good fats.
2. You have to get a lot of rest, especially if you're in your growing years. If you're a teenager, you need to get at least eight to nine hours of good quality sleep.
Those rules apply to every single teenager but, if you're in the weight training or any physical activity that's intense you're putting a lot of load on your body and for your body to repair all that load efficiently, you need even more risk than normal. You need to be very serious about how much sleep you get, and obviously, you need to be very serious about the diet you pack up your exercise regime.
If you want to maximize your height potential you have to learn about clean eating and getting a lot of rest means a lot of good quality eight to nine hours of sleep. If you want to grow as tall as possible those are the two ground rules but, if you're someone who's heavily into weight training as a teenager the other thing you've got to keep in mind is that you shouldn't be pushing too hard in every single workout.

Whenever you're doing a set up till the point where you can't perform any more reps where your muscles give up and you have to put the weight down it's that point where your trainer will come and lift the weight for you. as a teenager that's what you want to avoid you must not go to 100% failure in every single step. remember failure is a very good tool for putting on muscle mass but if you overdo it, it's putting too much load on your body and it can make you injured in the long run. one aspect especially if you're still growing taller is that you need fewer days more than the average adult so for an average adult the general protocol is that you can go up to about three days of back-to-back weight training and then you need a day of rest but if you are a teenagers you have to follow 2 days of weight training and one day of rest and not more than two days of training. this is the best phase for you put on muscle mass and that one extra day of rest will go a long way in helping you get that dream body.

Four ground rules which help to reach your maximum height potential --
1. Get serious about sleep, get serious about the quality of sleep.
2. Educate yourself about good, and correct eating habits go and
3. You need to understand the proper scientific way about doing your training. Learn the correct form get enough rest and don't go to failure on every set.
4. You shouldn't listen to your parents all the time. You got to understand that our parents grew up at a different time than us and they haven't grown up with YouTube and Blogs and all these scientific concepts around them. Learn and educate society.

Sign Up for Newsletter #updates Below...

Instagram @mondayfashion7

THANK YOU !!

The top ten quick and easy tips to achieve happiness in life. This is also the first blog from our mental fitness series. Developing your physical body is only half the game one, but what about your overall happiness levels in life, your peace levels in life your communication skills, your ability to understand other people, your ability to succeed, and hustle in life.

The Ten Quick and Easy Tips To Achieve Happiness...

1. As most of you can predict constantly moving your body is what your body is meant to do. 

A regular amount of exercise will make your body move forward, and if you don't make your body move forward, it's not going to stay in the same place it's going to move backwards. 

The second important factor that a lot of people don't talk about much is meditation, just like exercising works your body in meditation works your mind. Those are the two most important things that you can do for yourself as a human being.

2. Learn from the successful people the people who've been through everything in life. remember, you're surrounded by several people and about one to 10% of those have become successful in life. Podcasts, Video Interviews, Written Interviews. 

Learn how successful people work, how successful people think and learn how they live out their life. you've gained a lot from podcast get into a habit of listening to a podcast.

3. Perceptions. 

Two kinds yourself perception and the way people perceive you your self-perception is the most important thing you can carry into any room because if you look at yourself as a loser than people are going to look at you as a loser but if you perceive yourself as a winner boom!! People look at you as a winner.

That's one side of things the way you look at yourself ,but the other side of things is how people look at you and unfortunately in the superficial world that we live in that boils down to your external appearance, how you dress up, how you carry yourself, how you interact with people your etiquette your manners. work on both these factors, and it's going to change your world in terms of happiness.

4. Priming yourself, that's preparing yourself at the beginning of a difficult situation or a difficult day in your life. This is also the most people go wrong because on difficult days they go in with the mentality of being a victim or trying to conquer something, instead of going with the mentality of a winner, going to the mentality of a conqueror. 

Take ten minutes at the beginning of your day maybe fifteen minutes of the beginning of your daily exercise, meditate or just spend that time with yourself and tell yourself that you're capable of conquering that particular situation or day in fact you can do this every single day treat like a mission that you're down to accomplish.

5. Life is like a videogame, 

in a video game you try levelling upend at each level up your brain releases a bit of dopamine that's a feel-good hormone if you create your life like a video game, if you have a long-term goal constantly, and you're constantly working towards it every time you achieve a little bit in that whole process of achieving that long-term goal, it gives you a dopamine kick it gives you a few feel-good hormones and that feel-good hormone is what will keep you happy event your lowest points in life.

6. Before diagnosing yourself with depression or sadness. First make sure that the correct people surround you, never ever let people's opinions affect you especially if someone telling you that you can't do something they usually just putting themselves in your place and figuring man I wouldn't be able to do this thing that this person is doing so how the hell is this person trying to achieve that impossible act. 

The second thing you've got to keep in mind is that usually, human beings are negative for one of two reasons either they're going through some negativity in their own lives and that excess negativity is coming out on you or the second options if they're just negative people in general. You know those people who always see things about other human beings or situations. kinds of people you want to cut them off completely remember you are an average of the five people you choose to hang out with the most and if a lot of those five people are negative people foregoing to turn into a negative person choose wisely.

7. Learn to switch off completely practice the state of mindfulness. 

When you're working be 100% into your work but when you're outside and when you're having fun be 100% in the fun don't think of work don't think of the stresses you have in life only focus on the fun, if a question about work arises in your brain push it down intentionally switch off from your works practice the fun.

8. Learn how to balance your demons every single human being like some demon that they turn to for fun whether that's television, PlayStation, alcohol, cigarettes maybe all these things are bad for you in some way or the other. 

Firstly acknowledge that fact and secondly limit yourself with those demons. If you feel like something is affecting you very badly say something like cigarettes some of the demons needs to be gotten rid of completely or minimized completely but if it's something less harmful like PlayStation then learns how to balance out your demons with the rest of your life. 

Always have fun with your demons but never let them take over the rest of your life let any demons become an addiction.

9. It's gratitude. Every single day beware of what life has given you remember if you're using the phone, or you're using the internet you're probably in the Top 10% of all human beings in the world from a financial perspective.

Technology and a financial cushion is something that a lot of people are denied in life first be aware of that fact appreciated the much more bless than you can imagine but if you still can't understand this concept of gratitude the easy solutions that every single morning when you get up the first words that leave your mouth should be a thank you, not the God not of the universe but to the life you've been given you a much more blessed and much luckier than you give yourself credit force aware of that and be happy in the happiness that you've been given.

10. This shall help you a lot of advanced meditation courses there is a kind of meditation that you can do at home, but there are some forms of meditation which will your life forever, and for those kinds of meditations you need to go to an actual centre and learn that kind of meditation.

mondayfashion03.blogspot.com

@mondayfashion7

See You Later.....

The importance of quality underwear or just buying better underwear whether what you're usually used to. Underwear that is better quality will help you avoid sweatily you want to look at three things when you're looking into underwear you want to look at something breathable, you want something resilient, and you want something that gives you support those three things are just going to equate to a more comfortable experience and a more enjoyable experience now a good brand that fulfils those areas is a brand called Calvin Klein, Emporio Armani, Hugo Boss, Diesel, Polo Ralph Lauren, Jockey.

1. Now the benefits of a high-quality underwear are first breathability and something that probably a lot of us are looking for the more air circulation you can allow them down in that area the less sweating you will have, the thing most men overlook or don't seem to notice is that here natural fibres or natural fabrics actually aren't your best friend, buying cotton underwear is not the best idea since cotton naturally absorbs a lot of moisture and that just keeps you damp all day as opposed to performance fabrics or sometimes synthetic fabrics. Quality underwear on that's going to be better for you to give an example of how this works quickly if you notice Nike performance shirts or athletic wear a lot of the athletic wear actually isn't made out of cotton or natural fabrics instead of it's made with synthetic fabrics because these fabrics perform better they wick away moisture better so kind of keep that same train of thought when you're looking at your underwear.
2. The next thing you want this is very important are you ready listen up you want something that's resilient this is going to avoid shrinkage which shrinking underwear is what causes pinching and it also avoids stretching which obviously stretched out underwear is what gives you all these uncomfortable wedges both of which can be avoided by buying resilient underwear. This is usually with underwear that's made obviously with higher-quality materials but also underwear that contains a little bit of help shape back the underwear to its original size so whether you wash it a hundred times or wear it a hundred times it's not going to stretch out or shrink, and that's what you want with quality underwear.

3. Basically in every single aspect, so all of that resilience is not only important for comfortability but it's important for the third thing, and this is something that a lot of us again look for and that's just support you want underwear that actually supports you and makes you feel comfortable. Something that outstretches that isn't resilient what happens if you lose the support the underwear is supposed to give you, and this is what causes you have to adjust and readjust and then readjust all day which just makes you uncomfortable and even worse you run the risk of somebody seeing you readjusting,  so finding underwear that actually is resilient that has a little bit elastane and will give you support will reduce if not eliminate the times you have to readjust providing you again, a more comfortable and pleasurable experience.

 You keep in mind those three things, and you're going to find excellent underwear as for my recommendation.

Thank You !!

Stand Out in the CROWD ....

Keep Following www.mondayfashion03.blogspot.com

Also, Follow Instagram @mondayfashion7

One of the World’s Favourite Topic’s Sex and Masturbation ----

TOP SEVEN MYTHS ABOUT MASTURBATION...

ALSO HOW MASTURBATION IS GOOD FOR HEALTH !!

INTRODUCTION --

Busted with the help of science. Human beings are the most evolved animals on the planet when animals reach an age of sexual maturity, they go out looking for a mate have sex and reproduce. human beings reach them sexual maturity somewhere in the teenage and because of the society we live-in obviously. You can't go out looking for a mate in your teenage that's why people ‘masturbate’ and it's not only humans who masturbate even animal masturbate, seriously elephants Hyenas and even monkeys they all flick their beans. But in some parts of the world even physical contact is considered taboo in a world where physical contact is considered taboo obviously the act of sex and any action related to the act of sex but which is about masturbation is considered even more taboo understand the word propaganda.

First, propaganda is basically when a part of society wants you to believe a certain thought. So, they throw it in your face like listen to how the truth of these masturbation myths are just propaganda they're not backed by any scientific evidence and it's just a section of society that's kind of just shocked and surprised through this idea of sex they overhyping it and trying to make you believe that sex and masturbation are two very evil things. Now so you'll see a lot of 12-14 year-olds who just discovered masturbating, it's not evil it's not bad karma it's completely natural just like eating or having a bath, you've done it and also your dad's done it your granddad’s done it.

Seven myths about masturbation busted with the help of science so let’s go myth—

      1.  Masturbation affects your hands and even your ambition and drive in life this myth is a typical propaganda myth. Now keep in mind what is masturbation ?? It’s basically you simulating the act offset with your hand your body doesn't know whether you had sex or whether you masturbated the things that are going on in your body are the same in both cases so does that mean that if masturbation affects your health with sex also affect your health, reduce your immunity, make you fall ill more often ?? if that were the case we’d see diseased and ill people all around us because believe it or not India is the second most populated country in the world we're living in the land of the Kama Sutra we're a country obsessed with sex but not all of us are sick and diseased masturbation has nothing to do with your immunity or your health if anything because of the constant dopamine and endorphins release it’s kind of a the recovery process for your body a little bit of masturbation once in a while a little bit of sex once in a while is very healthy any doctor tells you that masturbation or sex is unhealthy is probably getting too old for this world he's a part of that propaganda Club the only time masturbation or sex can be bad for you is if you overdo it just like anything else in your life in excess obviously, it’s going to be bad masturbation is bad if you do it to the point of sexual exhaustion that means if you do it to the point where you can’t even get your penis up again that's bad when you're trying to strain your own body part just for that little bit of pleasure in the form of your orgasm don’t ever overdo it you should only do it when you're sexually aroused.

 I’ll also, address that whole… How many times should you masturbate ?? which is rolling in your minds Question? Yes, some people become slightly tired after the act of masturbation because your body increases the levels of a hormone called prolactin which kind of gives you an effect of feeling a little bit fatigued but as long as you shag only once in a while when you're sexually aroused you're in the safe zone.

      2. Masturbation affects the hair on you scalp and the hair on your palms. How hairy you all how bald was completely decided by your genetics you can’t really change the number of hair follicles under your skin, you born with a certain number of hair follicles under your skin you're born with a particular hair texture that you cannot change at any point in your life, you won't go bald if your parents don't carry bald genes if your relatives are bald or to carry the ball gene that's what it makes you go bald and unless you've got that balding gene then just like the above myth when you’re reading about health the kind of hair you have the kind of balding level you have is decided by your lifestyle you take care of your diet your exercise and your lifestyle you avoid bad habits like smoking and drinking and you'll be in the safe zone.

      3. Masturbation affects your eyesight, again propaganda myths there's no scientific relation between the two things the only the way in which masturbation can affect your eyesight is if you watch porn all day on that little phone screen of yours, you only affect your eyesight if you strain your eyes constantly they’re always constantly looking at screens or you’re constantly straining your eyes in the middle of your book that's what it’ll cause you to get spectacles  or strain your eyesight.

   4. Masturbation will affect your testosterone levels and hence will affect your ability to put on muscle mass. Your blood testosterone levels do not reduce if you masturbate or have sex often. There are studies that show the correlation between healthy testosterone levels in your bloodstream and a healthy sex life i.e regular sex or masturbation. But there are no studies that show a correlation between masturbating often and seeing a drop in your testosterone levels so this myth is primarily down to all those uneducated gym trainers who tell you to avoid masturbating to build muscle but it’s also down to some boxers in the past I’m talking about Muhammad Ali and Mike Tyson they were famous for not having sex or masturbating before their fights now this was actually because they felt slightly lower energy levels which could be because of a spike in prolactin levels in your bloodstream after sex or masturbation while the training for the fight they'd want to keep the energy levels high and prolactin might have got in the way of that training that's why they avoided sex or masturbation nothing to do with testosterone.

   5.  Masturbation affects the power of your brain and your memory once again down to that feeling of fatigue, thanks to increased levels of prolactin after sexier masturbation has nothing to do with the power of your brain or memory what it will help you in is if you’re someone who's dealing with insomnia if you're ever struggling to sleep thanks to something called the restless leg syndrome that's when you ‘retrying to sleep in your bed but your legs are feeling super energetic you want to walk around that's when the actor sex or masturbating can help you sleep actually and a good night's rest is basically linked to better processing power for your brain so maybe masturbation actually helps your brain.

   6.  Masturbation causes acne. This myth originates from the life of a teenager who's prone to acne but it's also prone to being horny and that's why most people think “okay teenagers masturbate teenagers get pimples such masturbation causes pimples” but in truth a bunch of things actually cause you to get acne masturbation is not one of those things.

   7.  The most common most comical myths of them all ejaculation or orgasming. Firstly understand the difference between sperm or sperm count and semen sperm is a reproductive cell and there is a total limit on how many sperms your body will be able to produce in your lifetime but you’ll only be able to reach that limit way into your old age. For example, Charlie Chaplin had a child at the age of 73. Semen, on the other hand, is a bodily fluid think of it like spit it’s produced by the glands in your genital area and if you don't get rid of semen through an orgasm once in a while your body will end up getting rid of semen through nightfall. Nightfall or ejaculating during the process of sleep also a normal occurrence but if you are suffering from nightfall very often it’s time masturbate.

CONCLUSION --

• The REAL QUESTION is how many times can you masturbate and still be safe and avoid all these bad effects that we have supposedly told masturbation causes the truth is that it's different for everyone.

 One Golden rule is that you should only masturbate when you’re sexually aroused. Some people masturbate once a day some people must be thrice away and that's alright for them, the only thing you should keep in mind is that you shouldn't make masturbation a habit, so the ground rule is that on the upper end at a maximum you want to masturbate between one to three times a day depending on your level of horniness basically your own sexual drive but that doesn't mean you have to masturbate once every day if you masturbate once a week that's alright you will get the health benefits of sex and masturbation and you won't bounder doing it remember always follow your sexual drive masturbation is completely natural it's completely safe.

But there are two situations in which you can go wrong with masturbation. One is obviously masturbating to the point of sexual exhaustion. Secondly getting addicted to porn through masturbation, just remember to stay away from porn don’t rely on porn in order to masturbate.

THANK YOU !! ™

FOR READING THIS. IT MEANS A LOT ...

Don't Forget to LAUGH 😁... LOL

Do Follow --  

www.mondayfashion03.blogspot.com 

My Instagram @mondayfashion7