How to Start Running: A beginner’s Guide

Whether it’s your first time you try to start your running program or you try to get back to your running routine, there are basic tips and advice to take before you start your race safely.

You may always run, it’s free and it is the only exercise during which you burn a lot of calories. Regular running benefits you in several ways: it will reduce the risk of chronic illnesses, type 2 diabetes, stroke and heart diseases. Running will boost your mood and keep your weight under control.

It’s not a surprise that running is the latest carze of many celebrities who spend so much time doing their loved exercise.

It’s always a good thing to get enough information about the exercise basics before you start it. For the beginners, there are running basics to take into consideration: the speed of running, what to eat before running, and at last how to stay motivated for running. The good news is that you shouldn’t worry about the anxiety of running as it is an activity for anyone to try, regardless of age and fitness level.

This guide will help the beginners to enjoy running safely, as well as to stay motivated.

Before running

Before starting to run it’s important to check your GP, especially when you are worried about an existing condition or you have been recovering  a previous injury.

If it’s a long time you haven’t exercised, you should build your fitness levels for running from walking long distances.

Running doesn’t require special equipment, though a pair of good running shoes that suit you well, will save you from possible injury.

The market boasts in various types of trainers; you should get advice from a specialist running retailer who will assess your foot and give you the right size shoe. If you have already one good running shoes, just keep in mind that you should change them every 300 miles (482km).

Make a careful planning for your running routine and put it into your diary so that it won’t slip your mind.

Starting out

To avoid injuries and enjoy your running exercise you should get into it with ease; make your pace and distance longer over several outing. Before each run, you should do a little warm up for at least 5 minutes. It can be climbing stairs, marching on the spot, walking fast or several side stepping and knee lifts.

Before running, try to walk from 10 to 30 minutes (the amount of time that feels comfortable). As you accomplish your walking exercise easily, include some running intervals of one or two minutes into your walking at a speed that is comfortable for you.

With the time, make your running intervals longer until you run for 30 minutes as a whole.

As a beginner, you should give yourself a few minutes to  cool down and bring your heartbreak to normal by gently stretching leg muscles after each run.

Running regularly for beginners means to go out running twice a week. Your body will gradually adapt to a consistent training stimulus, as well as your running will improve.

It’s not recommended to run for four days a week and skip it for the coming three weeks.

How to stay motivated for running

 Set yourself a goal

The key to staying focused and motivated is to set yourself goals regardless of your fitness level. As you make your goals realistic you avoid becoming demoralized. You should find out some local events where you can participate in a charity run or even train for a race.

A running friend

A running partner should be more or less the same level with you. You will encourage each other when one of you is down. It’s a reason to stay motivated while running.

Add Variety

Running the same route won’t always be that interesting. You should vary your distances and routes. To keep your interest tuned, use Real Buzz’s route planner to find, record and share your favorite running routes.

8 Most Common Interview Mistakes

What are the most common interview mistakes? Unfortunately, most of us make job interview errors, blunders and mistakes as a candidate for employment without any realizing it.

Here is good news for you, as I have singled out some of the most common interview mistakes. What you need to do is to get prepared beforehand not to stress and get upset because of the errors quite after the interview.

1.    Interview attire. When you are preparing for an interview, make it sure you choose the right clothes to appear in the company; you should look professional and polished. Depending on the position you are applying for your choice of an interview attire may vary. You should keep in mind that regardless of the nature of the company you should go to an interview in a business casual attire. It’s important to dress well and put together, no matter what the company.

2.    Time Management. Introducing for an interview later than the fixed time suggests poor time management skills, as well as it’s a disrespect towards the company, the position you could occupy and even the interviewer. Do your best to arrive on time, and even earlier.

3.    Fuel before beginning the interview. Drink your soda or coffee before entering the interview, as it will seem not only unprofessional, but also, you will be more focused on things at hand and not an interview. For example, you can miss a question while you are sipping coffee, or you will not be able to maintain a good eye contact with the interviewer.

4.    Phone silence mode. It’s highly important and recommended to silence your phone before going to your interview. Moreover, texting during the interview will not only disturb the process, but will also give your interviewer a pretty good message that the job is not your top priority.

5.    Company research. Be ready to be asked by the interviewer “And what do you know about this company?” This may confuse you as you had no idea that it’s a good thing to know about the company you are going to be employed by. What you can do is to dig out some information from their website, the “About US” section, print and read it before you enter the interview.

6.    Job application. Even if before getting your interview invitation you have sent a resume, you may be asked to fill a job application. Make sure that you remember all the necessary information about your prior employment, graduation dates and the employer contacts.

7.    Staying focused. You should not zone out while the interview, as missing out a question will not look right from your  part. Your distraction during the interview will make your interviewer doubt on your being focused on job during the day. However, if you still feel that your attention is slipping away, make an effort to stay engaged. Make a good eye contact with your interviewer and try to lean forward and try to listen effectively.

8.    Talk shortly. You need simply to focus on the question by giving to-the-point answers. Avoid talking on and on, as the interviewer does not need to know all your life. Your personal life is the least that may interest your interviewer, so that miss out the topics on your children, spouse, your home life, etc.

How to Deal With Jealousy With Partner

Whenever there is the feeling of threatened relationship by someone that is outside the relationship, be it romantic, friendship, or parent-child, it’s normal that the jealousy will happen. In the article we are not talking about  situations where people compete, such as the workplace or education. Sometimes jealousy can be mixed with envy, which is defined as you have a  desire to have something that the other person has, which can also be expressed together with jealousy.

Ask yourself Why you are jealous at the moment?
Is it anger because you are afraid to lose your partner?

This usual feeling of jealousy can bring you down and even cause a relationship to pull apart. It may also be a signal that means you either have to take a step to change some aspect in your life that will allow you to go to another stage of emotional growth. Until the feeling of jealousy didn’t tear apart any of your relationships, just take a look at yourself and try to find the source of the fear from where your jealousy stems.

Step 1. Number one self-defense is to recognize the existence of the feeling of jealousy. Jealousy is the combination of fear and anger which is accompanied with the feeling of losing someone. Nothing good can come out of this destructive feeling.

Step 2. Try to figure out the reason of your jealousy. In most cases, jealousy is something we inherit from the experiences of the past that continues to linger there even when you are already with another person and another reality. What you need to do is to be honest with yourself to find out the reason of your jealousy; it can be you are either afraid to lose someone or to stay alone or just you have real reasons not to trust your partner. Either way, try to be objective with the green eyed monster as much as possible.

Step 3. Take a look how other people are affected by your jealousy. The defensive answers your partner gives may seem to be the confirmation of your suspension, but your partner’s reaction is normal when s/he is put under pressure trying to defense himself. These people put under squeeze will feel undermined and frustrated. The lack of trust that was not present previously will  place a wedge in the relationship.

Step 4. Try to question your jealousy each time it occurs. Ask yourself Why you are jealous at the moment? Is it anger because you are afraid to lose your partner? Why you feel anger or why you are afraid? When you spot he green eyed monster on the spot, it will be easier for you to take up positive and constructive steps to sweep away the negative emotions.

Step 5. Apologize. If you have gone far with your accusations towards the person, it’s time to apologize, and not to punish him for your negative emotions. You don’t need to make long apologizing; you just need to say that you are sorry which will be the beginning of a new cycle. If you say that whatever you thought were just silly imaginations of an ill thinking at the moment, that will give both of you a room to discuss what has taken place.

Step 6. Trust yourself. Start trusting yourself from home. Make a list of your good points and stick it somewhere where you can see it  regularly. You should only compare yourself with yourself, only compare your past deeds with the new ones and try to improve them without self-accusation. And it is not by chance that people who have a high self-esteem are the most successful in their everyday relationships, including the relationship with a partner. 

10 Easy Ways to Do Things You Don’t Want to Do

Most of us experience the resistance of doing things that we don’t want to. But not many of us ask the question, Why I don’t want to do things that I should do? Or How to start doing things that I don’t want to do?

Life would be amazing if we only did things that our hearts and feelings wanted to do. Unhappily, the washing dishes and laundry, tasks with deadlines, taxes and difficult conversations are always to be there. Best of the books would never be written and all the achievements of the mankind would never be realized, instead being just imagined.

Well, how to deal with the tasks we don’t want to do? What most of us do is to run and find a distraction. That will usually work until causing you problems. Isn’t it better to find a way to get  a crap done?

Most of us experience the resistance of doing things that we don’t want to.

 So here it is how to get a crap done.

1. Find out the reason you should do the task that you don’t want to do. It an be on your todo list, or someone wants you to do it, and sure you are getting paid for it. The preceding question is, But why? How will it help me? What will I achieve when I have accomplished this crap? Go deeper and deeper to investigate the good you are creating in the world.

2. To your great surprise, the thing that is stopping you from doing the task is fear. It’s the fear what if you fail, or it wouldn’t be looking as good as you would like to. It’s also the fear of discomfort and confusion of the task. Take a moment to find out your fear, accept it instead of running from it.

3. Let go of  the fantasy and  ideal. So when the fear is gone, it becomes easier to manage your tasks. What causes fear? It’s our imagination and fantasy about an ideal life without discomforts that do exist now. That fantasy life is free of confusion, embarrassment, imperfection, which is pretty false. So let go your imaginative world and the ideal life perception and the fears will disappear.

4. Forget about results. You are obsessed with results – what will happen if I do this? What if I will not get the result I’m expecting to? Intention matters, not the result, because it’s in the future. Get focused on your intention; why are you doing it? You do it to make your kids or your beloved one’s  life better. So, it’s your intention that is true no matter what the result is.

5. Embrace the unwanted. From childhood on we start learning that life is not all about the peach topped with roses, as hard things come forward to welcome us. Sometimes you get confused and it sucks; keep your head up, embrace the suck and move on.

6. Get your constraints. I want freedom! I don’t want this! These are common restraints that break our constraints. Unlimited freedom means confusion, unlimited choices and distractions, and yet nothing gets done. Put your constraints and get finished or start one task at a time; forbid yourself from checking any other website to get distracted. Do this at least for 10 minutes. The best way to accomplish this point is to get  a friend to hold you accountable.

7.Learn and Grow… Start to understand yourself, by putting constraints in front of you,  meditating on your fears and goals, freeing yourself of ideal and being grateful. Trough this task you will learn about your mind, by training it to accept the constraints and the difficulties in life. Knowing yourself is a wonderful thing and this time you are going to spend with pleasure!

How to Choose the Right Career For You

Most of the job and career problems stem from the fact that we are so terrible at picking up. In the beginning, we think that we are picking up the right career and the right job, which we start disliking in a while.  Most of the people don’t succeed in choosing their right job (also career) at the first try, and you should not expect  to be an exception.

However, before managing your job choice, let us find out how to pick up the right career in accordance with your personality.

The first step in the path of career is to know yourself.

The first step in the path of career is to know yourself. Either a first-year student or a senior contemplating graduate school it is important to identify your interests, values, skills and personality preferences, which will help you to make the right and informed decision for you. 

Learning about your interests will help you to determine the topics and the field you are drawn to, which will make both your studies and job enjoyable. Alongside with your interests you should also find out their current demand and future opportunities. We have picked up the following interest fields which you should take into consideration: artistic, conventional, enterprising, investigative, realistic, social.

Values are things that are in the core of our nature, as well as they stem from the society we live in. The more successfully you determine the core  values for you, the more you will be motivated in your work and studies. Values influence our decisions significantly and lead us towards our goals.

Skills are things that we are good at and have the ability to do well as compared with other things. A proper assessment of your skills will help you to choose the right career, in which you will be able to have your skills improved later on. It is important that your skills match with your career goals.

Personality and interpersonal needs are consistent over time as they stem from your innate nature. It’s important to understand your interpersonal needs which will allow you to identify the way you make decisions and your work style.

You can also attend different workshops that will somehow help you to determine the sphere you want to specialize in. 

Coffee Benefits and Risks

Coffee was first cultivated by Arabs in the 14^th century. The original coffee is thought to have generated from Ethiopia, East Africa, back as the 13^th century. Starting from the middle of the 15^th century to the 16th-century, coffee reached Yemen, Middle East, Persia, Turkey and northern Africa. Later on coffee spread to the Balkans, Europe, Indonesia and then to America.

Coffee is the second leading worldwide beverage after water.

The Arabs called coffee as ‘ wine of the bean,' which was shortly called qahwa in Arabic. The Turkish borrowed word for it is kahve, which entered into the English language as koffie via Dutch.

Coffee is the second leading worldwide beverage after water. There are ongoing controversies regarding coffee benefits and risks with an evidence of its health promoting potential; however, some researchers insist on and argue about coffee consumption risks like cardiovascular complications and cancer insurgence.

Another research reveals that up to 6 cups of coffee per day will not increase the risk of death from any cause, as well as death from cancer or cardiovascular disease. Pregnant women, people who have a hard time with controlling blood pressure may still avoid coffee or switching  it with decaf. The best thing you can do is to brew coffee with a paper filter which will help to remove the substance that increases cholesterol level in the body.

If you feel stressed, have sleeping problems, or you get tremors, it means you are drinking too much coffee. But in terms of health factors, there are no negative effects if you drink 6 cups of coffee per day. You should keep in mind, that a cup of coffee in most of the studies on coffee is an 8-ounce cup with 100 mg of caffeine. Also keep in mind, that we are talking about black coffee with a little amount of milk and sugar, not about high-calorie coffee beverages that have become so popular over the past few years.

To your great surprise there is a research suggesting that coffee consumption may protect against type 2 diabetes, Parkinson disease, liver cancer and cirrhosis. However, all of the beneficial effects of coffee consumption still need to be confirmed.  

Happiness is a Choice

It is hard to achieve good things in life, which can be love, happiness, health… For each of them, people have to struggle to be granted with the fruits of their hard work and determination.

A century ago most of the mankind worried about surviving; to have enough food to eat, to have a safe place to sleep. Nowadays people may worry about the bad weather, the shape their body or the job they have or they would like to  have. Although there are still people struggling to have their basic needs for food, peace and shelter to be satisfied. But let us admit that most of us enjoy the luxury of little free time when we think whether we are happy or not, and what we need to be happy. 

It’s hard to be happy, and there are a number of things you should work hard on to achieve it. These are things that will frighten you, things that others can’t do and things no one else does. Of course, hard things are the easiest to avoid with a plenty of excuses. Achieving happiness means to step out of your comfort zone and do hard things that many educated and wise people don’t dare to do.

It’s now and TODAY that you should start following the ideas below which will lead you to an amazing life:

1. Take small opportunities every day

Cross out all your fears to take as many chances as you want from life. Big things come out of small ones; so don’t ignore the small to achieve the big one. With no fear, you will get the best chances in your life by overcoming the greatest challenges. A good choice, or a  bad one, you will not know until you take your chance and don’t let others build your own life. 

2. Bother less about what other people think of you

You don’t need anybody’s approval to follow your heart or to be what they want you to be. What is inside your soul is what you are and the judgements by others have little to do with it. Asking for everybody’s approval is not the road to greatness.

3. Ignore what others do or achieve

Life is about living and outgrowing your OWN life, not competing with anyone else. Life is about knowing and breaking your own limits and outdoing your past, not that of the others.

Invest in your life on an everyday - basis. In reality, a few people will stay hundred percent true to you and one of them should be you. Invest in your health, education and  your daily  to-do’s. Most important is to create a life that is beautiful inside and for you, not for outside and everyone else.

 

4. Put your heart into your work. 

 Love what you do. Put your heart in your goals that move you and work hard. In the end what you feel is love when you are tired and still struggling.

5. Don’t fear the mistakes of the past. 

Sometimes you need to make mistakes and feel like a fool. Most of the successful people are those who have overcome so much challenge in their lives. They have fallen and found enough strength to stand up. Let your mistakes of the past teach you how to be stronger for later on.

6. Never give up. 

When everything is going wrong, just take a breath for a moment and think about most successful and happy people, who are not always winners; they don’t give up when they lose. Your spirit is strong to struggle the challenges which will take you not to an easier life, but to a prosperous and happy life.

7. Fight for what you believe in. 

You can still achieve things that others think is impossible to. Your efforts and struggle to achieve what you believe in will give you the best of the results either you win or lose in the end. Eventually, things will fall into their place… you will feel content to have done enough for what you got or for what you lost. Things will be the way they are meant to be…

8. See the good side of everything. 

Random circumstances are not what shape the happiness in your heart and mind. The positive mind and thinking brings you to beautiful things. Smile now, by trying to see the good side of everything. Sometimes smiling simply means how strong you are, not how happy you are.  

Brief History of Martini: Classic Martini Recipe

”I had never tasted anything so cool and clean.” “They made me feel civilized.”Ernest Hemingway novel Farewell to Arms.

They may serve you a drink with a long-stemmed “V” shaped glass, which doesn’t mean yet it is the best Martini for you. For many people, classic Martini is a mixture of gin and vermouth and only – nothing more, nothing less.

What is the modern definition of a classic martini?

classic Martini is a mixture of gin and vermouth and
only – nothing more, nothing less.

It is gin (vodka), dry vermouth and an olive oil or lemon twist garnish. However, the current martini is far from its old origins, even if given a long definition of it.

The earliest story on the origins of Martini comes from the Gold Rush in San Francisco. It was sometime in 1870s when a bartender named Jerry Thomas invented a special drink for a miner who wanted to exchange something special for a gold nugget. The miner came from Martinez, California, which was the reason Jerry called the special drink Martinez… The initial recipe was bitters – 1 dash, maraschino – 2 dashes, a glass of sweet vermouth, a pony of sweetened gin and a slice of lemon. As a matter of fact, there is nothing near to today's definition of Martini consisting of gin  and vermouth.

With the turn of the century there came some other variations of the martini, which contained sweet vermouth and gin (equal parts), sometimes with orange bitters. Here again, no similarity with the definition of modern classic martini.

Another story glorifying the invention of martini goes with an Italian bartender and immigrant in New York City Martini di Arma di Taggia. He claimed to invent the drink before World War I. His recipe consisted of equal parts of dry vermouth and dry gin, plus orange bitters.

Martinis owes its popularity to the marketing of gin by liquor companies during the 1950s. The popularity of martini also decreased due to the marketing of vodka in 1970s. At any time, the product placement and the celebrity endorsements increased the popularity of Martini; celebrities like Ernest Hemingway, David Niven, Hamphrey and Marlene Dietrich were seen drinking Martini in public, and more powerfully, on screen, so that anyone else wanted to drink Martini as well.

How to Make Classic Martini? Here is the Perfect Martini Recipe

Yields: 1 serving

Prep time: 5 min

Ingredients at hand:

Gin or Vodka (your choice) * – 2 ounces (1 ounce is 28 grams)

Dry vermouth – ½ ounce

Green olives – pimento (large ones)

Ice Cubes

Twist of Lemon

* 1 ounce is 2 tablespoons - 1 shot glass = 1 1/2 ounces.

How to prepare Classic Martini?

Like, we do with beer glasses, in this case we put the martini glasses into the freezer.

Fill the cocktail shaker with ice cubes and pour gin or vodka inside. Shake at least 10 seconds.

Pour the shake into a martini cocktail glass (no ice should be in the glass).

Garnish either with olives or a lemon twist.