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albecker   , 36

from Scarsdale

Why Would You Ever Hire a Life Coach?


This post was written by Courtney, one of the iNLP Center’s newest graduates (and she’s a millennial:)

Why should you hire a life coach?

As a brand new coach, I’ve learned there are many times in a person’s life that one may experience a sense of stress, tension, or restlessness that things are on the verge of change. This is usually a good thing, yet because people typically fear the unknown these changes don’t end up happening.

If they do, more often than not they happen with hesitation and procrastination and the end result isn’t as desirable as it had the potential to be.

So often, people approach these situations with fear, though they know that they want and deserve more out of life. Unfortunately, those who don’t take the leap end up sitting ducks throughout their days, and spend the last of them filled with regret over a life misspent.

What they don’t realize is that there are people who are extensively trained specifically in guiding you through these changes, optimizing every opportunity that comes your way and locking in your potential success.

Life coaches also help you confront threats to your success, work past self-sabotage, and grow as a human being that is not only surviving in the world around them, but thriving.

If you’re feeling stuck and unmotivated to make changes that you know need to happen, are lacking in the “self-confidence department” and worry you can’t make them happen, or feel that you simply need more out of life, this is the perfect time for you to consider hiring a professional life coach.

Don’t let fear, lack of motivation, procrastination, and small detours in life stop you from living the life you deserve.

Optimizing your success in opportunities that life presents to you can seem daunting, but it can be truly easy with the help of a professional.

The last thing you’re going to want to be thinking about at the end of your life is the missed opportunities that you should have taken, or a life you could have had.


5 Signs It’s Time To Hire A Life Coach


Are You Breathing Right?


I know what you’re thinking, of course you can probably breathe just fine. Most people disregard this function because it seems to take care of itself; not a lot of thought needs to be put into breathing in order for us to be just fine.

However, for many people breathing is a much bigger deal. As a flute player, breathing has become an area of interest I’ve spent much of my time researching. While it happens to benefit me in my music career, learning how to more effectively breathe can benefit everyone and their health. It may seem superfluous to dedicate time and effort to a function that we’re born knowing how to do, but the difference that optimizing your breathing can make is worth it.

Not everyone’s job teaches them how to properly breath, though. It’s completely understandable that, while people are caught up in their hectic and complicated lives, they would neglect the easily overlooked skill of breathing. I get it, priorities are put in place for a reason. But, everyone knows that breathing and oxygen are important.

It may seem obvious why breathing is important, but there’s more to breathing than simply getting your fix of oxygen. Breathing is how our bodies filter out toxins and waste products that accumulate in our bodies from the growing emissions and chemicals in the air. Breathing is a cleansing and restorative process that revitalizes our body and organs with every breath.

In order for the human body to be functioning at the best of its ability, there has to be adequate circulation of oxygen throughout the entire body- meaning you probably have to be breathing differently than you are now. Think about it: every cell in your body needs to get its fair share of oxygen. You wouldn’t want to have an undernourished brain or heart, would you?

A lack of oxygen can affect almost every area of your life because it is literally the most basic necessity. This can lead to decreased brain activity, anxiety, higher blood pressure and heart rate, weakened muscle tissue and many other unexpected ailments that decrease your quality of life. But what’s even scarier is that not breathing right can prolong these effects (Healthline), making this feat even more difficult.  

Furthermore, the effects of healthy breathing reach all areas of your life. Better breathing can improve your energy levels, happiness, anxiety, health, and even help with your personal relationships.

As I’ve been hinting, most people aren’t breathing properly. This is because of widespread ignorance on this topic, to put briefly. Generally speaking, people take shallow breaths that satisfy their body for a very short amount of time. This results in short, fast breaths that hurt you in the long run.

The average person also doesn’t know that there are different places in your body that you can focus your energy and attention when breathing. In fact, some breathing specialists I’ve met in the Marching Band and Drum Corps arena claim there are four “air pockets” in our bodies: the shoulders, the diaphragm, and the upper and lower back. This is where posture greatly impacts breathing.

Most people take shallow breaths that aerate only the shoulders. A proper breath should feel like a stream of water, filling up your entire torso. It should begin through the nostrils and quickly fill your shoulders, then you should really feel your abdomen protrude and get the majority of your air. Breathing fanatics would tell you that, in order to get the most oxygen in your body, you also need to breathe with your back as well. The exhale should be through the mouth, and should be slow and concentrated too, but is not as big of a deal as the inhale.

It is incredibly important that we focus on breathing with the abdomen. This is because the abdomen is considered the bodies “battery”, so getting oxygen there is the most effective way to breath. Additionally, the body is able to hold more air in the lower parts of the lungs, so utilizing that part of your body while breathing makes the most sense. This is why it is so harmful to only use the upper parts of our lungs while breathing. Not only are you getting less oxygen, but also less energy than you could get.

In doing this, it is important to listen to your body and where you feel tension in your back and shoulders. These are probably areas where your posture struggles.

When done completely right, breathing should be slow and mindful process. You should try and feel where the air is going- try and stand in front of a mirror, relax, and see what moves when you take a deep breath. When done right, breathing utilizes the entire body.

There are a number of things anyone can do that will naturally improve breathing habits. One of the easiest ways to do this is to start running. Cardio combined with systematic breathing (inhale for two steps, exhale for two steps) improves this function almost immediately. Once you familiarize yourself with systematic breathing, you’ll see your breathing improve overall.

Another way to improve your breathing is through mindful yoga or meditation. While these things have many other benefits, they can also get you in touch with how your breathing affects your body and mind, and can relieve stress, insomnia, anxiety, and make you a much happier and more energetic person. Really listening to your body breath while meditating and doing yoga is easily the most effective way to fix any bad breathing habits.

Yoga and meditation will also improve posture and bodily tension, which also help improve your breathing- all the more reason.

Hopefully now it’s clear now that breathing is a much bigger deal than it’s accredited, and that most people neglect their bodies because of it. However, that reality is harsh given that we are never formally taught this stuff but our bodies are designed for us to do this anyways. Not to mention that life doesn’t easily accommodate for spending hours relearning how to breath. But, once that hurdle is behind you, and breathing correctly is completely habitual, the effects are well worth it. Not only will your health improve, but healthy breathing can improve your overall quality of life.


Mindset and Recovery: Is There A Connection


Thoughts are things. Things that can be measured and controlled. Things that our bodies interact with. Things that affect our daily lives from the second we are born to they day we die. They impact each and every one of our choices. They alter our views of the past and history. They decide our entire future.

Thoughts are powerful. Thoughts are more than just an inner conversation we all have with ourselves every second of every day. They are much, much more than just passing feelings and ideas…

So, what exactly are thoughts?

Our brains are composed of 100 billion nerve cells, called neurons, that are interconnected by trillions of connections, called synapses. Most connections transfer about one signal per second, while others specialize in sending one thousand signals per second. In these trillions of connections, and millions of signals being sent per day, somehow, thoughts are formed.

MIT Engineer, Elizabeth Doughtery explains it like this:

When you read these words, for example, the photons associated with the patterns of the letters hit your retina, and their energy triggers an electrical signal in the light-detecting cells there. That electrical signal propagates like a wave along the long threads called axons that are part of the connections between neurons. When the signal reaches the end of an axon, it causes the release of chemical neurotransmitters into the synapse, a chemical junction between the axon tip and target neurons. A target neuron responds with its own electrical signal, which, in turn, spreads to other neurons. Within a few hundred milliseconds, the signal has spread to billions of neurons in several dozen interconnected areas of your brain and you have perceived these words. (All that and you probably didn’t even break a sweat.)”

Pretty impressive, right?

It wasn’t until quite recently that scientists began to wonder how our thoughts can affect our body’s health. Studies on the mind/body connection have been happening at universities like MIT, Stanford, and Harvard so we can finally get a grasp on this concept, and to see if they are actually related. The question has been asked, how does our mindset affect the healing process in our body?

The placebo effect is often cast aside as a sign of failure when testing pharmaceuticals against a fake drug(placebo). Rather than approach the idea that a non-pharmaceutical result was responsive, for years, researchers would determine that the pharmaceutical didn’t work if it had the same reaction that the placebo had.

More recently, it is becoming increasingly common to accept the idea that the placebo may be just as effective as the pharmaceutical, without the harsh side effects.

Let me make this clear - it is much more than being positive.

Retaining a positive mindset about your recovery is very important. There has been plenty of published research about the benefits of having a positive mindset about our health. It helps us with getting better sleep, boosts our immune system, faster recovery from cardiovascular stress, and our overall level of happiness.

The placebo reaction occurs when we believe that we are healing. When we take all of the necessary steps, see the doctors, get the prescription, and even the action of taking a pill triggers the placebo effect.

Now the question I’m asking you is, can we believe we are healing without the use of a placebo, and still get the effect of it?

Stanford psychology professor, Alia Crum, PhD, has stated that “A health care provider’s bedside manner is important, and what patients think and expect about treatments can influence health outcomes.” Crum calls for a new method of standardized medical trials in the healthcare system that uses not only a pharmaceutical and placebo, but also an altered social context and mindset approach. This way the effects of patients in an environment with the belief that they are in the healing process, without the use of drugs or placebos, can be measured against those that are using them.

Other methods of mindset and recovery include mindfulness for issues like chronic pain. Practicing being mindful can reduce stress in your body and lead to better outcomes in the recovery process. Thus, releasing the need to focus on pharmaceutical drugs to alleviate pain.

With the growing opioid dependency rate climbing in this country, leading to drug addictions and other horrible effects from reliancy, science and medicine are turning to new methods for the recovery process. There is still more work to be done. This is something that scientists all over can agree on. Luckily, we seem to be going in the right direction.

It can be exciting to view our healing process and how our minds work in a whole new light. Our thoughts about our health influence it greatly, and it has been proven time and time again. Where research takes it from here, we aren’t exactly sure. However, we do know this: thoughts are things, and they are more powerful than we can even begin to imagine.


10 Things you Didn’t Know about Vaping


10 Things you Didn’t Know about Vaping

By Jeb of Thor’s Hearth

Initially, vaping it was all about tobacco smokers looking for a new and innovative way to stop smoking.

Now there are people joining the ranks of vapers simply because it’s relaxing and enjoyable. The cool hardware involved and plethora of flavors available these days makes even Willy Wonka seem narrow-minded.

With the rising popularity of vaping, however, there have been plenty of media reports from agenda-filled alarmists (think big tobacco) who have a nasty tendency to twist the truth about the health risks associated with vaping.

Yep, big tobacco companies have their panties in a bunch over the vaping industry. They want to prevent vapers from stealing more of their precious profits, even though vaping is clearly better for consumer health.

You can just hear big tobacco execs saying: Health? Not that again! If people suddenly valued their lungs, we’d lose everything we’ve lied and cheated our way to accomplish!

So, we’re here to set you straight about the negative press surrounding vaping, and have created this list of 10 things you probably didn’t know.

And we’ll admit up front: The jury is out on vaping. No one knows the full truth yet. It hasn’t been around long enough. Still, for your consideration is the following:

1.Vaping popularity is soaring

Did you know that there are now around nine million vaping enthusiasts in America alone? That’s right, according to the CDC, vapers make up 4% of the population. It’s most popular among 18 to 24 year olds, and slightly more men enjoy vaping than women.

2. Vaping was probably born before you

We may think of e-cigarettes as a relatively new invention, however, the first vape was actually invented in 1965 by Herbert Gilbert.

To put 1965 in perspective:

Women were not allowed to apply for their own credit cards.

Your smart phone is literally millions of times more powerful than all of the world’s  computers throughout the entire 1960’s combined.

All of this oppression and lack of technology inspired people to begin smoking tons of pot.

Anyway, Gilbert patented a device that he described as a smokeless non-tobacco cigarette. This device worked by heating a liquid and producing a vapor. While many businesses approached Gilbert with an interest in manufacturing the product, it never came to fruition. By the end of the 1960’s the first e-cig had disappeared from all public records. Do you smell a conspiracy or what?

3.Big differences among the types of vapes

If you mention electronic cigarettes, people generally imagine the electronic product that resembles an actual cigarette. They’re often sold at gas stations.

These non-imaginative, powerless little devices are typically made by big tobacco companies as an attempt to cut into the vaping market. They come in a limited variety of flavors that basically all suck. But these are still a healthier choice than big tobacco’s flagship product, cigarettes.

You won’t find big tobacco’s pathetic e-cigs in any respectable vape shop, though. Vape shops sell APVs (which are vape pens) and Vape Mods.

AVPs are driven by electronics. The user can change the power level, which will adjust the vapor release.

Vape Mods are on the more expensive side (you can still get a sweet setup for less than a hundred bucks, though) and are used with rebuildable atomizers. Vape Mods produce those huge vapor clouds that make your grand dad curse with envy.

While a user may be introduced to the idea of vaping through the cigarette look-a-like, he generally moves onto APVs when he realizes his vaping buddies are laughing their asses off behind his back.

Finally, if he moves on to the Vape Mod, he’ll never want to go back. You know the saying….

4. The ingredients are simple

Alert: In spite of the petulant alarmists, we do what ingredients are in vaping products! The base of an e-liquid is:

Vegetable Glycerin – One of the more benign substances on the planet, this is the main base of e-liquid. It produces the vapor, however it isn’t great at carrying flavor.

Propylene Glycol – Alarmists often cite Propylene Glycol (PG) as a health issue because it’s the main ingredient in antifreeze. This is not correct.

Diethylene Glycol isthe main antifreeze ingredient, and is actually only found in those mass market e-cigs, not in e-liquids. You hear that, big tobacco?

PG is a main ingredient, however, in albuterol. If this sounds familiar, it’s because asthma inhalers contain albuterol, making it perfectly safe for inhalation. PG is also effective at carrying flavor.

The final ingredient, of course, is pharmaceutical grade nicotine. Ah...the dopamine boost! We should note however that not every e-liquid contains nicotine.

Additionally,e-liquid manufacturers offer variety of nicotine strengths, from as little as 3 mg, right up to 36 mg. If you want to ween yourself off the nicotine teet, start high, then vape on down to lower levels of nicotine over time. You won’t even notice.

5. Vaping is safe, according to research

Health organizations are getting on board.

London’s Royal College of Physicians suggests vaping can reduce the many illnesses that come as a result of smoking. Here’s a quote from the good chaps over at the Royal College:

On the basis of available evidence, the RCP believes that e-cigarettes could lead to significant falls in the prevalence of smoking in the UK, prevent many deaths and episodes of serious illness, and help to reduce the social inequalities in health that tobacco smoking currently exacerbates.

The Royals have spoken. Suck it, big tobacco!

Meanwhile, Action on Smoking and Health points to vaping as a safe, non-health-threatening alternative to smoking

And there you have it. Impartial public health organizations have reviewed the available evidence and realized vaping is a legitimately safer alternative to smoking.

6. Second hand exposure myths, toxicity and pharmaceuticals

You may have heard that studies haven’t even been done about vaping. Still, studies show vaping less toxic than cigarettes, there carry no risk of second hand exposure, and vaping is more effective than pharmaceutical cessation products.

This information is often ripped out of context, marginalized or ignored.

7. No smoke involved, duh

Despite the popular belief among the intellectually challenged, vaping does not produce any smoke whatsoever. When you inhale from an e-cigarette, nothing burns. Vapor fills your mouth.

You simply hold the vapor briefly before exhaling. There is not even a need to inhale into your lungs, as nicotine will be absorbed through mucus membranes located in the nose and mouth.

8. The cost efficiency

Vaping is more cost effective than smoking. You may need to invest a little initially into your vaping device. However, once the device is yours, the e-liquid is far cheaper to purchase than cigarettes. Over time, vaping is cheaper than smoking, unless you f

9.The Popcorn Lung Lie

You may have seen the reports (read:lies) about vaping and popcorn lung, which is slang for a horrifying condition called bronchiolitis obliterans. If you vape, forget about popcorn lung.

This scare tactic came about when some genius pointed out that diacetyl caused popcorn lung in factory workers who breathed in high levels (it was a microwave popcorn plant).

While most e-liquids are free of diacetyl, the actual level of diacetyl found in specific e-liquids was insignificant. Those vapers who have diacetyl in their e-liquid are exposed to just 9 micrograms of it per day. To put this in context, the average cigarette smoker gets almost 7,000 micrograms.

10. FDA Regulated

Vaping is FDA regulated. Whether you make your purchase online or in a store, no one under the age of 18 can make the purchase. Any product that hit the market after 2007 needs to go through a safety review conducted by the FDA.

Vaping products have been under fire, but the truth is, the only risk they represent is to the profits of big tobacco. 

Phase out your tobacco smoking. If vaping helps you do that, great. If you want to vape for pure enjoyment, do it. There are so many worse things you could do. And be aware of the ever-increasing regulations on vaping many states are imposing.

Some states are vape-friendly. Others are bearing down on vapers like a hungry grizzly bear, licking his chops at the prospects of eating your freedom.


How to gain followers on Instagram


Instagram is among the most common social media platforms that are in use today. Individuals and entities such as organizations and businesses use this platform to push their different agendas. For your use to be effective, you need to have a good fanbase.

Having a strong fan base on Instagram is always a journey that has to be taken step by step and with a lot of patience. You do not have to be a celebrity to have a massive following. All you will need is to use your Instagram page in ways that will encourage more people to not only follow you but also interact with your posts and stories.

Here are some of the tips that can go a long way in ensuring that you quickly gain followers on Instagram.

Being Active

For you to gain Instagram following more efficiently, you will need to be an active user of the platform. Posting and updating your stories more frequently acts as an incentive for your followers and fans to interact with your page. However, you should ensure that these posts and stories are captivating to attract the attention of your followers.

Sensible Posts

When posting something on your Instagram page, you should ensure that it is about topics that are relevant to your fans and followers. Such posts will ensure that you gain followers rapidly. The fact that your fans' followers can see the posts that they like and comment on helps in this area

Engage your Fans and followers

Proper management of your Instagram account by having a smooth interaction with your followers will play an essential part in ensuring that you create a massive and active fanbase. To achieve this, you will need to regularly view, like and reply to their comments on your posts.

Advertise Your Page on Other Platforms

Other social media platforms such as Twitter and Facebook can also help you gain followers faster. You can use these platforms to promote your Instagram page by encouraging your followers and friends to follow you n Instagram.

Follow Back

Once an Instagram user follows you, you should ensure that you follow them back. Being a follower of your fans encourages them to interact with your Instagram page by viewing your posts and stories. Having a significant number of fans engaging in your posts ensures that your chances of having a big Instagram following.

Right Username and Bio

Your Instagram username and bio should be ones that you can identify with. Doing so will encourage any Instagram user that know you either personally or through other forums to follow you. You can also much your username with that of other social media platforms such as Facebook or Twitter. Doing so will surely encourage anyone that is your follower on those platforms to follow you one they come across that your name on Instagram.

Using Hashtags

If you want to draw the attention of your followers easily, hashtags come in handy. They help you focus on a topic of interest and ensure that your followers cannot help themselves from getting involved.

However, you should ensure that you use your hashtags correctly. They are supposed to be short and precis. Long meaningless hashtags do not attract viewers, and therefore they might push some of your followers away. You do not want this happen if your goal is to gain followers on Instagram.


If you follow these guidelines in the right manner, they can help in ensuring that you can reach your Instagram following goal faster. This will help increase your exposure to people from all walks of life. For a business, it can play a significant role in ensuring that many people are aware of the products and service that you offer.