| How to Be Your Own Hero Posted: 27 Mar 2017 05:00 PM PDT Being your own hero is about rising to the occasion and being the best you can be. Striving toward being a hero in your own life means living with purpose and conviction, helping others, and being a leader (most superheroes have side-kicks, henchmen, fans, or followers). You can learn to be your own hero by improving yourself and developing hero-like qualities, setting and achieving goals, and helping others. EditDeveloping Heroic Qualities - Enhance your integrity. Think of a personal hero--real, fictional, dead or alive. What are the qualities you look up to in this person? If you don't have one, you can create one based on the qualities you most admire in people or would love to possess. Chances are that this hero you have in mind will have integrity. Being a credible hero is about being trustworthy, and having strong moral values (sense of right and wrong).[1]
- Be honest. Integrity is also about being honest. Communicate your feelings and thoughts respectfully and assertively. This means not being afraid to say how you feel. Use "I statements" such as, "I feel ____, when you ____." For example, you might say, "I feel angry when you hurt other people."
- Follow through. If you say you are going to do something, do it. Otherwise, don't make false promises if you aren't sure if you can follow through. Heroes are people that we can count on. They are dependable and consistent.
- Know your moral values. Identify your ethics and what you believe in to increase moral responsibility.[2] Write a list of your moral values. For example, you might believe in freedom, equality, justice, and free speech.
- Identify what you disagree with and write these down. For example, you might be against: murder, stealing, harming yourself, harming others, cheating, and violence.
- Be courageous. Courage is another strong value of a hero. Being courageous means having independence, facing your fears, and being willing to take risks.[3][4]
- Have the bravery and courage needed to face your fears instead of avoiding them. Choose personal growth over safety (the desire to feel comfortable).[5] If you feel uncomfortable in a situation such as public speaking, all the more reason to cultivate this skill. Once your face your fear you may realize that it wasn't so bad or scary after all.
- Remember that having courage is not about doing risky things and putting yourself in unsafe situations. Always put safety first.
- Look on the bright side. Heroes do not dwell on the negative because if they did they would not have enough energy to save people and fight the bad guys. Heroes believe in themselves and think they can go up against anyone at any time. Positive thinking can increase self-esteem and overall life satisfaction.[6] You are going to need that positive outlook and optimism to be a confident hero in your life.
- Stop complaining and start living! When you find yourself getting down about the current situation, do something to get your mind off of it. Try taking a walk, taking deep breaths, or focusing on a task.
- Develop a positive mantra.[7] Heroes tend to have slogans or words to live by. Some examples of superhero slogans include, "I'm the best there is at what I do" (Wolverine) and "With great power comes great responsibility" (Spiderman).
- Acknowledge your weaknesses. Self-awareness is an important component of being a good hero.[8] Being your own hero is not about feigning a false image of yourself to the world or becoming a narcissist without true integrity. Being your own hero is about knowing your strengths as well as your downfalls. Even Superman was weak to kryptonite.
- Take personal responsibility for your part. Admit your mistakes and don't blame your situation on others. Apologize when you need to.
- Identify solutions and learn from your mistakes.[9] Consider some situations in life (school, work, family) you think could have gone better. Next, play out these scenes as your hero. How would a hero have acted in the same situations? What would a hero have said or done?
- Instead of focusing too much on your flaws, pay attention to what you can improve upon. Look at these mistakes or weaknesses as areas of personal growth.[10] Tell yourself something like, "I am continually growing and developing. I am open to improving myself through new experiences."
- Regulate your emotions. Heroes are calm in the face of danger.[11] If you find yourself getting upset try stopping yourself and taking a step back from the situation.
- Think before you act.[12] Stop and take a breath if that helps you. Observe your thoughts and feelings.
- Practice coping resources that work for you. Some examples include: exercising, talking with a friend, writing in a journal, and meditating.
EditSetting and Achieving Heroic Goals - Get motivated. Motivation is one of the secrets to being a good hero.[13] Without motivation to be your own hero, you wouldn't be reading this right now. Motivation is what keeps us productive and focused on achieving our unique goals and aspirations. Heroes must stay motivated in order to have the strength and perseverance to continue on.
 - Start by identifying your core values.[14] What is important to you in life? Do you value family, friends, your job, the government? These values can help motivate you toward positive change. Focus on making a difference in each component of your life such as increasing your connection with your family and friends.
- Motivate yourself through positive affirmations. For example, when you are feeling unmotivated you can tell yourself or think, "I can do this. I am capable of achieving anything I put my mind to. I have done it before and I can do it again. I rock!"
- Another good way to motivate yourself is to give yourself rewards when you accomplish something.[15] Reward increase positive behaviors. You can give yourself candy, your favorite meal, or time to play a game. Make sure it is something you really want and can look forward to.
- Expect success. Those who expect to succeed and trust in their own abilities are more motivated to press on when things get tough.[16] Think positive thoughts such as, "I know I can do this. It may be tough but I will keep going and focus on achieving my goal. It will be worth it in the end."
- Take control. Know what you can control and what you can't.[17] People that believe they have control over the outcomes of their lives are more resilient in the face of challenges.[18] Heroes need to be able to bounce back from adversity. Know that you have the power to change yourself and your life.
- For example, you may not be able to control how tall you are, but you can control how you think and feel about your height (positively). Turn these negatives into positives by focusing on how unique and special you are.
- Practice being your own hero. To begin with, simply consider the qualities of the hero you want to be and act some out in private. Get into the hero mindset by assuming a confident posture (shoulders back, stand up tall), and striding in a strong manner.
- Use visualization and your imagination. Visualization (like playing a video in your head), or guided imagery, can help people make positive changes including increasing positive mood and health, while decreasing stress.[19][20] Close your eyes and envision yourself as the hero or person you wish to be. What does it feel like? What sounds do you hear? What surrounds you? What needed to happen for you to get there?
- Create positive goals. Identify your superpower; do you want to be super intelligent, super strong, or help others? What do you want to be? Ask yourself, what do I want to accomplish in life?
- Make a list of goals you want to accomplish in 1 month, 6 months, and 1 year. Make sure you identify why you want to accomplish each goal. Ask yourself, "Who or what am I doing this for? How will it help?"[21] This helps create purpose and meaning in life, which enhances your motivation.
- You can create a specific plan and timeline for each goal. What do you need to focus on to achieve each goal? For example, perhaps you want to help others get on their feet when they are struggling and you are giving yourself 6 months to complete this goal; this would be your overarching goal. In order to complete this goal your first steps might be to: research organizations that help the needy, look for companies that are looking for volunteers or employees, call organizations to inquire about programs, prepare a resume, apply to positions that seem like a good fit, prepare for interviews, and interview at organizations.
- Take action and challenge yourself. Heroes are busy people, they are focused on changing themselves and the world! Focus on ways you can constantly grow and improve yourself; this can increase your sense of well-being and assist you in becoming the best hero you can be.[22]
- Change things about yourself that you think reduce your ability to be your own hero. For example, your vision of a hero might be someone who is in top physical shape. If this is the case, try a powerful exercise such a martial arts (Taekwondo, Karate, Muay Thai Kickboxing).
- Make a list of personal self-improvement goals. Include things like: lose 10 lbs, exercise 3 times per week, eat healthy 5 days per week, read a book 3 days per week, meditate 3 times per week, and spend time in nature 1 time per week.
- Some additional positive characteristics to strive toward include: compassion, cooperation, ambition, dependability, competency, loyalty, and wisdom.
- Persevere. Life as a hero is full of obstacles, so in order to reach your heroic goals you have to never give up! Give your full 100% effort.
- Using your problem-solving skills can help you persevere.[23] If there is an issue, or something is overwhelming, try to come up with a solution; it may be to take a break, or to reanalyze your goals or values.
- If you feel like quitting, remind yourself of your values, and your overarching goals this year.
- Remember that heroes never give up, they keep fighting until the end. You can tell yourself, "I will never give up. This is so difficult, but I know I can do this!"
EditHelping Others - Inspire and motivate others. Positive relationships are crucial to having a sense of calm, stability, and well-being.[24] To be a leader or a hero in your own life you must be able to inspire and motivate others to be the people they want to be.[25][26]
- Focus on building others up. Give compliments readily. Let others know you appreciate them for what they do. For example if your friend helped you volunteer you could say, "I really appreciate that you volunteered at the homeless shelter with me. It shows that you are willing to help not only me, but others in the community. You also did a great job; I noticed how comforting and understanding you were."
- Be positive when others are struggling. Tell them that you believe in them and you are willing to help if they need a hand. You could say something like, "I know you are having a hard time and it is understandable. I want you to know that I am here for you. I believe in you and I know you can get through this."
- Provide direction and a listening hear for others if they seek it. However, avoid telling people what to do in their personal lives (relationships, etc) as this may backfire. Instead, ask them questions, be interested and validate of their feelings.
- Serve others. A hero's life is about service to others rather than financial or social gain. Empathy is a crucial component to being a hero. Heroes care about others and want to help them.[27] Take Superman for example; he did not want fame but was focused on helping others– he even had a disguise (Clark Kent) so he could lead a normal life.
- If you have the resources, you can donate goods, money, or services to organizations that help those in need.
- One option is to help the needy by volunteering at a local food bank or homeless shelter.
- When you see someone struggling, don't ignore them, ask them about themselves and provide any support that you feel comfortable with.
- Be a positive role model. People often learn through social interactions and observation. Setting a positive example for others is a great way to become a hero for others as well as yourself.[28]
- Show others that you stand up for what you believe in. If someone is being mistreated, say something, do something, intervene. Just make sure you are safe and do not put yourself in risky situations.
- Get support. There is power in numbers. Much like the Avengers, sometimes superheroes need to get together to fight for what they believe in or to overcome a great obstacle. In order to help others, we first need to help ourselves by having the support we need to cope with the demands of being a hero.
- Join a group of like-minded people. For example, if you are passionate about exercise and health you could join a fitness center, or get together a group of friends to join you on weekly hikes.
- Meetup.com is a website for forming groups of people with similar interest such as: rock-climbing, biking, beach-cleanup, parenting, helping the homeless, and volunteering.
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| How to Start Jogging Posted: 27 Mar 2017 09:00 AM PDT The benefits of regular exercise are by now well known and well documented, and running for 30-40 minutes three times a week can be a fantastic way to build stamina and muscle while losing fat.[1] That all sounds great, but how do you get started if you're new to running? Read on to find out. EditPreparing to Start - Determine what you'll need from your running shoes. Running requires very little equipment, but the one requirement it does have--good, supportive shoes--is crucial. Running exerts three- to five-times your body's weight of pressure on your joints and muscles, which adds up to quite a bit of stress on your lower body.[2]
- The two major factors you need to take into consideration when figuring out your shoe needs are cushioning and support.
- The larger your body frame, the more cushioning you'll need. You can also factor in your particular preferences here: if you like a cushion-like feel, look for more cushion, while if you prefer closer-to-the ground sensation, opt for less.[3]
- The amount of support you'll need will depend on the height of your arch and how flexible your feet are. If you have a high arch, your feet are likely less flexible and so require a lesser level of support, while if you have a low arch, you'll need a higher level of support.
- Invest in good running shoes. Once you have a sense of what you need from a running shoe, it's time to go out and invest in a quality pair.
 - Running with the wrong shoes (ie, any kind of shoe not made for running or a worn-out pair of running shoes) is the fastest way to develop an injury and sideline yourself. Running with the right shoes, on the other hand, can help your form, help prevent injury, and extend your running stamina.
- Go to your local running store to get a pair of shoes custom fitted to you. Running shoes require a small initial outlay that can run anywhere from $60 to over $100, so if you plan to start jogging, figure the cost of shoes into your plan.
- A number of shoe retailers and brand websites offer shoe finders that will help you pinpoint the right kind of shoe for your needs. But because you may not exactly know your needs, particularly if you're just starting out, these can be a less-than-precise tool. Your best option is to go in person to a running store where employees can watch your stride and guide you to the best shoe.
- Don't get taken in by new and innovative "extras." You don't need any elaborate bells and whistles, just a shoe that offers the right amount of cushioning and support for your needs.[4]
- Because running shoes are functional, always go for form over fashion. Yes, some running shoes come in an appetizing array of rainbow day-glo colors, but remember that ultimately your shoes need to protect your joints and muscles, not dazzle them.
- Be sure to give shoes a test run before committing. This is another reason going to your local running store is ideal--it will allow you to jog around in your shoes before committing to them. If you buy your shoes online, be sure to buy from a site that will let you easily return or exchange them if needed. Be sure to wear the same socks you plan to run in when testing out shoes.[5]
- You'll know you have the rights shoes for you when you don't experience discomfort during or after the run. If your shoes give you blisters, cause chafing, or make your feet sore, you need to either have the fit adjusted or replace the shoes.
- You should replace your running shoes after about 350-500 miles (560-800 kilometers), when you see any part of the shoe beginning to wear out, or if the shoes begin causing you pain.[6]
- Decide where you'll do your workout. The two major options for runners are of course outdoor running or indoor running on an indoor track or on a treadmill.
- Take into account the weather where you live, the time of day you'll be exercising, the kinds of surfaces available for you to run on, and the safety of areas where you'll be running.
- If you live somewhere with access to soft, level surfaces, like a college track or a well-tended grass playing field, you can consider those good outdoor jogging options.
- In addition to offering a soft, level surface, an ideal outdoor running location should be well-lit and fairly popular with other exercisers.
- If you don't have access to a safe, well-lit area with a soft, level running surface, running on a treadmill may be more ideal.
- If you plan to exercise very early or very late in the day, running indoors on a treadmill may be the safer option.
- Finally, if you live somewhere with extreme weather that may hinder your ability to run outdoors, your best option may be to explore running indoors.
- Walk. Before you dive into a running routine, begin by walking, particularly if you're new to exercise or out of shape.[7]
- Start by walking for 15-20 minutes a day 3-4 times a week.
- Gradually increase the pace of your walking until jogging becomes the next logical step.
EditGetting Started - Stretch before each run. Keeping your muscles limber and flexible is vitally important to avoiding injury and overdue stress on your body. It's crucial to warm up your muscles before you begin stretching to avoid strain and injury.[8]
- Before stretching for your run, do a 5-10 minute warmup. Moving from top to bottom (or bottom to top), rotate your joints clockwise and counter-clockwise until they feel loose and easy.
- After warming up your joints, spend at least 5 minutes doing an aerobic activity that will raise your heart rate, like jumping rope.
- Next, begin stretching with slow and relaxed stretches. After doing a series of slow stretches, move on to more dynamic stretches like leg raises and arm swings.
- Once your muscles feel loose and warm, begin your workout.
- After you finish your workout, spend 5-10 minutes cooling down with more dynamic stretches followed by more relaxed stretches. Doing so will improve strength and flexibility as well as help prevent soreness and muscle fatigue.
- Pace yourself. When you begin running, even if you're in shape from another sport, you're using new muscles and will have to adjust accordingly. So start off slow.
- On your first few runs, it's recommended that you run for 5 minutes, then walk for 2 minutes and switch off for the duration of your run. This will give you a good workout while also allowing your body to adjust.[9]
- Practice the right form. Though most people assume how far and how long you run has purely to do with endurance and determination, having the proper running form actually quite significantly impacts your performance.[10]
 - Avoid heel-striking. When running, many people tend to overextend their leg when striding forward, resulting in an undue amount of heel striking, which is both bad for your form and for your lower body. When you land your front foot, your knee should be above your foot and your shin should be vertical.[11] Imagine how you would run if you had on no shoes at all--you would avoid striking your heel because it would hurt. So when you go running, run with the barefoot model in mind.[12]
- Keep your upper body relaxed. Consciously keep your jaw relaxed and your shoulders and avoid clenching your hands.
- Hold your arms in a 90 degree position and keep them there--don't let them fall out of position on the back-swing.
- Learn to "run tall." To help you maintain the right posture, remind yourself to "run tall"--that is, hold your body as though someone were pulling you up by you hair, with a slight forward lean.[13] You want your hips and shoulders relaxed and level and your arms to the sides of your body. To help you get the sense of what the proper position feels like, interlock your hands and rest them on your head, then run. That's the body position you want to maintain.[14]
- Keep your arms beside your body. Don't allow your arms to cross over your body--it's bad form and it wastes energy. Instead, imagine grabbing belt loops with your thumbs as you move your arms back and forth to help keep your arms parallel to your body.
- Breathe regularly. Keep an even rate of breathing while running and "breathe with your belly"--ie, take deep breaths into your stomach rather than shallow breaths into your chest. Try syncing your breathing with your steps as you run to help keep your breathing regular.[15]
EditMaintaining Your Practice - Set up a regular schedule. Having a regular schedule is key to maintaining an exercise routine. If you find the right time of day and duration and stick to it, you're more likely to maintain a steady and regular exercise regimen.
- Look for a part of the day when you have enough time to devote to running without being stressed or rushed.
- Consider safety as well--if you'll be running in the dark, wear bright colors and a light; if you'll be running in an isolated area, do so during the day and always carry a cell phone or other emergency communication device, and consider carrying a can of mace or pepper spray with you for self defense.
- Let technology help you. There are a range of fitness apps out there that can do everything from track your average speed, distance, and calorie expenditure to turn your run into a game by putting you in the middle of a zombie-survival scenario.
- Eventually, if you become a more serious runner, you can consider upgrading to dedicated running devices that track your vitals and progress in more detail.
- Gradually increase your time and distance. As you get into better shape, gradually increase your workouts to help prevent you from getting into an exercise rut.
- Increase your run by about 10 percent per week. So, if you run 5 miles one week, increase it to 5.5 miles the next.[16]
- Vary your routine. Changing up your running routine is important to keep your body challenged so it doesn't fall into a fitness rut. Variation is also vital to keeping you from getting bored or discouraged with your routine.[17]
- Integrating new terrain can help change up your routine, so try adding hills or stairs to your route.
- Include intervals in your run. Intervals involve repeatedly alternating between running full out for several seconds followed by returning to a normal pace for several minutes.
- Alternatively, you can choose a landmark, sprint to it, then return to your normal pace for several minutes before choosing another landmark, sprinting to it, returning to normal pace, and so on.[18]
- Try running a longer distance at a slower pace. Doing so will vary the kinds of muscles and muscle strength needed to complete your run, which will not only help keep you in physical shape but help keep you from getting bored or complacent in your routine.[19]
- Get a running buddy. Running with another person is a great way to stay motivated and to hold yourself accountable.
- If you don't have any friends willing to join you, look up running-community sites online. Many of them offer services to help connect people looking for a running buddy or looking to join a running group.[20]
- Keep hydrated. It's important to drink water throughout the day, not just immediately before or after your workout.
- If you're jogging on a running/biking path, remember to stay to the right so that others can pass you.
- If you run outdoors, be sure to wear bright, visible colors and a light or reflective vest if you'll be running in the dark.
- If you're having trouble keeping yourself motivated, consider running with an exercise partner, joining a running group, or joining an online running community, all of which can help motivate you and hold you accountable.
- A short, slow run is better than no run! You are still beating everyone on the couch, keep up your spirits!
- It's much better when you run with a friend. This will help you have a lot of fun while running!
- Listening to music while exercising has been found in multiple studies to create an increased sense of motivation, distracting the mind while increasing heart rate.
- Never bend your head down while jogging because It makes you tired faster. Keep your chest and chin up and jog.
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| How to Prevent Infant Constipation Posted: 27 Mar 2017 01:00 AM PDT Constipation in infants occurs when the stool becomes hard, dry and difficult for the infant to pass. This typically occurs after the baby begins eating solid foods (around five to six months of age). Infrequent stools are not necessarily a cause for concern as long they are soft and the baby does not have pain passing the stool. You can take measures to help prevent infant constipation by adjusting the baby's diet and daily routine.[1] EditPreventing Constipation - Feed your baby a fiber-rich diet. Certain types of solid food are more likely to trigger constipation, like bananas, carrots, and rice cereal. Other foods can help prevent infant constipation, including prunes, pears, oatmeal, and barley cereal.[2]
- Talk to your doctor about when is the best time to introduce solids and which solids your baby should be eating. Most doctors recommend waiting until about six months before offering solids.
- Keep the baby active. Low activity levels can lead to constipation. Infants often need assistance if you think they are not getting enough exercise.[3]
- Move the baby's legs yourself. Grasp the baby's lower feet and gently move the baby's legs in a bicycling motion if the infant is not yet crawling. Bringing the infant's legs up and down can help the intestines work.
- Play with your infant using toys that roll or move. These can help encourage the baby to roll over or crawl more frequently, increasing the baby's activity level. Your presence on the floor can also help the baby in moving around more, following you.
- Massage the baby's stomach after eating. A gentle belly massage can help ease constipation. Place your hand across the baby's stomach, three finger widths below the navel. Apply gentle pressure.[4]
EditIdentifying Infant Constipation - Watch the baby and diaper for signs of constipation. Constipated babies will experience pain and discomfort during bowel movements. Feces in the diaper will look harder and drier than normal, often like small dry pellets or large dry balls. This typically happens only after a baby begins to eat solid foods, not while he or she is still only consuming breast milk or formula.
- Note changes in the frequency of bowel movements. Although frequency on its own is not a reliable indicator of constipation, sudden changes in an infant's typical elimination schedule can signal baby constipation or a diarrheal problem. Healthy breastfed babies may go up to a week between bowel movements, but formula-fed babies who do not experience a bowel movement for two to three days and experience obvious discomfort while passing a stool may be constipated.[5]
- Ask the baby's pediatrician for advice. If the baby experiences persistent and severe constipation that is not affected by dietary or activity level adjustments, a doctor can assess whether there are any underlying causes for the constipation. You can also insert a glycerin suppository to help a baby pass a hard stool, but check with the doctor. Constipation is very common in babies, but some infants may experience constipation as a symptom of hypothyroidism, food allergies or other medical conditions. Hirschspring's disease can cause constipation, but it is a very rare congenital condition. A doctor will usually be able to diagnose a baby suffering from the disease during the first weeks of life.[6]
- The doctor may occasionally recommend a medication for your baby's constipation if it is severe or if she is not responding to dietary and activity changes.
EditDealing with a Constipated Infant - Keep the baby adequately hydrated and at a comfortable temperature. Dehydration can cause or exacerbate constipation. Offer a bottle or the breast frequently to keep up the baby's fluid intake, especially during warm weather.[7]
- Provide the baby with water or juice if the baby is older than four months. Fruit juices draw fluid to the intestines and can help loosen stool. Start with 2 to 4 oz. (60 to 120 ml) of water, prune, apple or pear juice once or twice a day. But talk to your doctor about how much water or juice is safe for your baby.[8]
- Switch the type of formula you use. Discuss any changes in formula with the infant's pediatrician before making any changes. The doctor may have specific recommendations based on the infant's medical history and symptoms. Infants may react badly to certain ingredients in a formula. You also might ask the doctor if he or she would recommend adding prune juice to the formula to help loosen the stools.[9]
- Increase fiber-rich foods. When feeding a constipated infant, avoid those foods that are more likely to trigger constipation, like bananas, carrots, and rice cereal. Instead, feed your baby prunes, pears, oatmeal, and barley cereal to help move her digestion along.
- Be wary of infant constipation remedies using herbal supplements. Discuss any medications or remedies with your doctor before administering them to an infant.
- Talk to your doctor if the constipation is associated with blood in the stool or diaper, vomiting, irritability, a swollen or distended belly, or a poor appetite.
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