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The Brain Yoga-Coloring for Adults

Coloring is just for kids right? Not anymore!! Now adults are using coloring books to relax and unwind. I just sometimes get a coloring session around the office to help relieve the stress. Coloring offers many health benefits like exercising your fine motor skills and training your brain to focus. In fact doctors have known about these benefits since the early 1900s.

Psychiatrist Carl Jung, the founder of analytical psychology prescribed coloring to his patients to calm and center their minds. Doctors are still doing it today to combat anxiety because it’s a centering activity. The amygdala which is the part of the brain that is involved with our fear response actually gets a bit; a little bit of a rest and it ultimately has a really calming effect.

Over time, the trend is spreading nationwide as adult coloring books are popping up on bestseller lists and major publishers are producing the books in droves. It’s like yoga for your brain. You go in right, you’re tight, you’re tense, you start going through the motions and the poses and stretching out and then when you’re done, you’re like I feel excellent. It really lets you be a kid again and a worry-free lifestyle.

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Top 5 Vlogging tips

Do you want to start making videos? You want to start vlogging but you’ve got no idea where to start? So, here are my five tips for vlogging on your phone.

Tip 1 Prepare your phone

Now, this is very simple but it’s just about making sure you’ve got enough memory and space on your phone. Filming, editing, and saving videos can take up a lot of room. So, let’s just make sure that your phone is ready for it. If you want to try and keep the file size down of each clip, Β go into your video settings on your phone and select 1080p 30 frames a second. That’ll be a much smaller file size than if you were to film in 4k 60 frames.

Tip2 Check your battery life

No one wants the phone to die while they’re trying to make a video clip. To always film your videos landscape, never portrait. If you film videos in portrait, you end up with these black bars inside of your video and you post it on YouTube or Facebook and that looks shit and more importantly you can just fit more in the frame when you film landscape.

Tip 3 Lighting

It is probably the most important thing to think about. When making videos whether you just plug in or making a feature film, lighting is crucial. So, just make sure your subjects are really well lit. Avoid great big windows behind you and if you are still outside maybe avoid the Sun behind you as well. Turn around and have the sunlight on your face and it’s very simple but it does make a big difference.

Tip 4 Editing

It might sound a bit scary but it’s crucial if you have an iPhone, I recommend using iMovie. It’s really easy and it’s free to use if you use it. Android- don’t worry there are tons of Reddit and apps you can download as well and except for I don’t have an Android. So, I don’t know what they are time just going to put them all on a screen you can cover.

Look, so the basic premise with editing a video on your phone is, you import the clips, you edit the clips in order and then you export the video. If you’re super confused about this editing section, don’t worry there are millions of YouTube videos on how to edit.

Tip 5 Make a start

And, you just need to practice your xx video and guarantee will be far better than your first video. Steven Spielberg definitely didn’t make Saving Private Ryan off his very first Go. He probably made thousands of films and attempted thousands of videos before he produced something of that level. Just don’t overthink it. I would just stop filming. Whatever you can whenever you can, get your head around editing on those apps, get your head around posting Β on Facebook and YouTube. Just keep doing and you’ll get better.

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Top 5 Social Media Strategies and Tips for Small businesses and Entrepreneurs

Social media has a huge opportunity to be a brand awareness and sales tool for your business. But, social media can also be a huge challenge for those of us who wear multiple hats throughout the day. Particularly, those who run small businesses or entrepreneurs.

These 5 tips and strategies are going to help you as small businesses and entrepreneurs prioritize what’s important on social media so that you can grow your accounts and drive sales starting today.

  1. You have to make a commitment to social media

Social media can be a real challenge.  So, my top tip to you as small businesses and entrepreneurs is to make social media priority for you and your business and your employees start off by planning. Create a strategy, create goals, what do you see a success with social media? Is it brand awareness? Is it sales? Is it somewhere in between?

Having a plan will help you make that commitment to social media right from the beginning. So, starting with the plan, understanding the tools are going to help you achieve that plan, and then looking outside to your peers and competitors for what’s working for them is a great place to start.

2.Establishing some goals for your social media program

Everything starts and ends with goals and setting proper goals based on desired outcomes is the most important thing that you can do. It’s super important to develop a social media strategy that aligns with your goals so that you can determine whether your social media program is successful or not. When creating goals, it’s important to be specific as possible.

So, if you’re using social media to drive brand awareness, what are the metrics around that goal that will help you to define brand awareness? Is it likes, traffic to your website, engagement to social media posts or somewhere in between? Having specific goals based on specific objective is the first step in creating great goals and the first step in understanding whether your social media is working and of course those are super important because if you’re off the path and you’re not finding success with social media, goals will help you to define the next action step needed to take to get back on the path of success.

3.To remember to share who you are as a brand or a business

Remember that people are on social media to share content with their friends, connect with family members, and yes of course, connect with you as a break. But, people won’t want to connect with your brand unless you’re sharing things that are human authentic, engaging things that speak to people on a human level which is very meta. I know it’s hard to point directly to what that means but the best I can do is to tell you to remember to share who you are, what makes you unique as an entrepreneur or small business. Is it your values? Is that your company? Is it your employees? Is your product?

What makes you special? Why would people want to follow you on social media? What would make them want to share your content with your friends? What makes you unique as a company? What makes you unique personality-wise and also keep in mind that creating content isn’t necessarily just showing how your product can benefit your users, it’s about helping people. It’s about providing useful relevant content time.

4. Setting time aside for social media

Β I know this can be the hardest thing to do as entrepreneurs and small businesses. At buffer, we all wear multiple hats, and finding time for social media wasn’t necessarily a priority for us until we saw the power of what social media can do for our brand. But, let’s take a step back- the key to establishing a great social media presence is sharing great social media content and for busy business owners taking the time to create great content can easily be pushed aside which is okay.

What I encourage you to do is to take time and the best time dedicated to social media content creation, find your most creative time. Set aside some specific time each week even every single day. Occur supreme vicious to create great social media content and engage with your fans on social media because after you put out great social media content, people are going to want to talk to you. They’re going to want to comment on your links. They’re going to want to ask you questions about you and your business.

A few hours a week, 20 minutes a day even will help you get ahead on social media by ensuring that you’re dedicating time to it which is one of the most important factors about creating a great community.

5. Listen to your customers rather than just simply promote it

One of the best things about social media is that it offers an open-ended community to communicate one-on-one with potential customers and current customers. That type of open-ended communication is rare these days and so social media offers that opportunity to small businesses.

Entrepreneurs whose customer base might be smaller to start out, so connecting one-on-one is super important when you’re looking to grow your social media community. When you’re first starting out, so what I mean by listening to your customers is what kind of questions are they asking in community forums?

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Pregnancy during the Pandemic 2020

First let’s talk about the steps you can take recommended by the CDC to prevent yourself from becoming infected from COVID 19. Staying at home whenever you are sick, avoiding close contact with sick people, washing your hands at least 20 seconds with soap and water. Also, not touching your mouth or nose or eyes with unwashed hands, always disinfecting and cleaning objects that have come into contact with other things frequently.

If you have to sneeze or cough, cover your face, social distancing- you need to keep at least a 6-foot distance from other people, avoiding crowded places and recently it was recommended that if you go out in public, you should wear a mask to help protect yourself.

So, two big things that pregnant women are going to face in regards to having to go out will be those essential grocery shopping trips and those prenatal visits. So, first with grocery shopping, try to get someone else to do it if that’s possible. If not, there’s a lot of options that you can do instead of having to go directly to the store like you can do delivery, you can do online shopping or you can do a pickup service.

So, with my experience what I do is I do either shop online where they deliver it to my house. Now, if that is the case, whenever I get the packages, have to open up the boxes, I always wash my hands because I don’t know where that boxes been. After all that, of course, I do hand hygiene after putting all the groceries up and everything and that decreases my risk of coming in contact with the virus.

Next, our prenatal visits which again is another essential thing that a pregnant woman has to go to. It’s recommended that pregnant women keep going to their prenatal visits. Now, unfortunately the further along you get you really have to go to these visits in person because your provider is going to be measuring your blood pressure and you’re looking at your urine for glucose and protein. That’s looking and screening for gestational diabetes and preeclampsia. Also, they are listening to baby’s heart rate, measuring your fundal height, making sure everything’s going well and you really can’t do that over the phone or through a video chat.

So, whenever you go to your OB office, you need to call them and you need to ask them okay what are some things you all are doing to help keep me safe and what are some things that I need to do because if you live in a high-risk area, you definitely want to implement very strict steps whenever you have to go to these visits and my experience is that whenever I go there they always, screen everyone to ask you questions where they let you in. I also wear a mask to my

Visits. Everyone who’s working in the area including the physicians are wearing masks and I keep a social distance from everyone. So, all the chairs they have them taped off; so you can only sit in certain areas so you’re not close to people.

Also, I make sure that I wash my hands immediately afterward. I don’t touch my eyes, nose or mouth and I disinfect everything that came into contact with that office and lastly, you always want to make sure that you are avoiding trying any type of like herbal treatments or things that say they can cure the corona virus or prevent the corona virus without consulting with your OB provider because there’s a lot of things that circulate on social media and on the internet that say that it can help out and unfortunately there have been some stories of people who have tried some of these things and they have either experienced some really bad side effects or they have died. So, always be leery of those things.

So, with pregnancy there’s a lot of fun things you get to do. You’re going to do a baby shower and you can do a gender reveal. However, during this time with the corona virus and social this insane those things really are not a great idea. So, you have to get a little creative and what you can do well first of all if you’re doing a little bit later on maybe you can postpone it. But, if you’re not you can get creative and do something online like live stream with your family and have something like that or have them send gifts you online or do an online registry.

Next, you want to start planning for the birth of your baby. Now, regardless if you’re delivering in a few months or you’re delivering this fall because they potentially say that this virus could make a comeback for this fall, so you want to be prepared. So, ask yourself where do you want to deliver it. Do you want to deliver at home; is a home birth for you? If so, you want to make sure that you research that. Look the pros and cons and hire a midwife and a doula and get the supplies necessary to do that or if you want to deliver in a hospital, make sure you know what hospital you want to deliver at, what are their policies?

A lot of hospitals right now are canceling those birthing tours where you could ask those questions and you want to see if you are going to have to give birth during this pandemic. Plus you need to prepare for the worst-case scenario. In case you have to deliver at the hospital without anyone with, you need to mentally be prepared for that.

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2020 Ramadan-Holy Month for muslims- Tips

We are already into the holy month of Ramadan. Let’s all start in a healthy way! Let me brief you to sail through this fasting day of ours very shortly. I would like to tell you certain

tips for the Ramadan.

First of all, a request to all of you that so who is a blessing, do not miss your Sahar at any cost.

Most of us do that because of the late dinners. So, here is an important part of our meal which gives us energy for almost a 3/4 of the fasting day. So, start here with more complex foods just simple sugars. Try to limit your sugar intake during Sahar.

Secondly, do not take too much of tea or coffee during Sahar. Also, because these things are diuretics they may cause you to urinate more times in the day. Especially the early mornings and then you lose a lot of water and dehydration may set in as it is too hot.

Eat your Sahar slowly and steadily which makes you win the race throughout the day. Do not skip it. Eat substantial food and not too much. So, let it be denser in calories and denser foods rather than being it big and more include slow-digesting foods during Sahar like rice, wheat, oats, semolina with some form of vegetables. It can be coupled up with some dried fruits and nuts to allow it to continue to give you a source of energy throughout the day.

So, it should be a compact meal. Ifthar, the feasting time of the day right let us be conscious during this time. This is the most important part of the day when most of us go wrong because we try to binge on all the fried, sugar-laden foods. In fact, we need to start very slow. You don’t need to overfeed yourself.

At iftar, get yourself a handful of dates. You can have a small amount of fruits rather than juices and break your fast. Relax, then you can finish your dinner or wholesome dinner not the fried foods.

Most of us skip the actual food during Ramadan and just feed on this fried stuff. You can taste some of them; it’s a holy month, it’s a time of feasting but don’t forget your benefits of fasting. So, treat yourself with a small amount. Have your dinner and then maybe you can go for your Taraweeh prayers. Post-Tharaweeh a small amount of nuts or fruits can be a good or yogurt can be a good form of snack. Do not overeat after your Taraweeh.

The most important part which should not be forgotten is the most forgotten nutrient or ingredient of our day. Mortal water should be consumed in enough quantities so that we maintain hydration with summers and long hours of fasting. We tend to be dehydrated. Please hydrate yourself enough and more not with sugar-laden syrups and juices and shell BOTS but with plain water.

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