11 best post workout shake for weight loss

11 best post workout shake for weight loss

Girl drinking a shake after exercise
Girl drinking a shake after exercise

Working hard on the gym to lose those extra pounds? If so, a post workout shake can be the most important meal of the day. After you have just finished that heavy training session, you need something rich to take away the soreness. A good shake after a workout will give your body the essential nutrients it needs to buckle up and prepares your muscles further so that you don’t need to skip the gym the day after.

Not just providing the necessary energy your body needs for repairing and building muscles after a good workout, a post workout shake is the most convenient way of getting necessary fats, proteins and carbohydrates. It makes your stomach feel full and you won’t crave heavy-calorie food items to satisfy the hunger after doing the exercise. A post workout shake provides your body the required glucose, increases the synthesis of protein and don’t let the protein decrease in your body, helping in weight loss. A homemade protein shake is proven to fulfil the requirements of your body after a workout. Not eating enough protein can cause muscle loss and with these healthy recipes, you’ll not only get the necessary proteins but will also satisfy your cravings for something refreshing and tasty. If you are looking for some easy to make fresh shakes for weight loss, here are the 11 best shakes that you can drink 30-45 minutes after a workout :-

Almond Coconut Shake

Almond Coconut Shake, a creamy post workout shake
Almond Coconut Shake, a creamy post workout shake

Nutrients

  • Protein – 17 g
  • Carbs – 48 g
  • Fat – 4 g
  • Calorie – 330 kcal

Ingredients

  • 20 almonds
  • 1 dry coconut – uncooked
  • 1 tablespoon cinnamon powder
  • 1 tablespoon honey
  • 2 tablespoon flaxseeds – powdered
  • 2 cup milk

Instructions

Soak almonds and the coconut it water for a night. The next day, drain water and fry the almonds and coconut until you get a nice coarse powder. Mix this powder and milk together with the honey, powdered flaxseeds and cinnamon powder. Mix well and transfer the shake to a tall glass, sprinkle a little cinnamon powder and enjoy!

Alphonso Mango Almond Milk Shake

Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers
Alphonso Mango Almond Milk Shake, best post workout shake for mango lovers

Nutrients

  • Protein – 15 g
  • Carbs – 51 g
  • Fat – 3 g
  • Calorie – 228 kcal

Ingredients

  • 1 cup Alphonso mango – chopped
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • 1 cup Greek yogurt cold

Instructions

Blend the chopped Alphonso mango, almond milk and Greek yogurt into a blender. Shake the mixture and reserve it to a tall glass. Garnish the shake with chia seeeds and shake well before drinking.

Tofu Mango Shake

Tofu Mango Shake, a post workout shake with protein rich tofu
Tofu Mango Shake, a post workout shake with protein rich tofu

This recipe works great if you are a non milk drinker looking for healthy post workout drink.

Nutrients –

  • Protein – 16 g
  • Carbs – 40 g
  • Calorie – 300 kcal

Ingredients

  • 1 cup soya milk
  • 1/2 cup tofu
  • 1 cup fresh mango – chopped

Instructions

Toss the soya milk, tofu and chopped mango pieces into a blender and mix well. Pour the mixture into a glass and drink it after shaking well.

Peanut Butter Banana Cocoa Shake

Peanut Butter Banana Cocoa Shake, calorie rich post workout shake
Peanut Butter Banana Cocoa Shake, calorie rich post workout shake

Nutrients –

  • Protein – 38 g
  • Carbs – 68 g
  • Fat – 22 g
  • Calorie – 624 kcal

Ingredients

  • 1 cup skimmed milk
  • 1 medium sized banana
  • 1 tablespoon peanut butter
  • 1 tablespoon Hemp seed hearts
  • 1 teaspoon cocoa powder

Instructions

Heat milk on medium heat until small bubbles start coming up. Add banana, peanut butter and other ingredients to the blender and start blending at slow speed, gradually add milk and increase blender speed to high until well mixed. Transfer the shake to glass and drink.

Vanilla Tea Shake

Vanilla Tea Shake, post workout shake with a little caffeine
Vanilla Tea Shake, post workout shake with a little caffeine

Nutrients –

  • Protein – 17 g
  • Carbs – 20 g
  • Fat – 9 g
  • Fiber – 4 g
  • Calorie – 219 kcal

Ingredients

  • 1/4 cup chai tea
  • 1/4 cup almond milk
  • 1 scoop vanilla protein powder
  • 1/2 banana
  • 1/4 teaspoon ground cinnamon
  • 1/2 tablespoon almond butter

Instructions

Toss almond milk and all the remaining ingredients with some water (optional) in a blender and blend well. Transfer the mixture to a glass and garnish the shake with some chopped almonds.

Banana Strawberry Protein Smoothie

Banana Strawberry Protein Smoothie, a super juicy post workout shake
Banana Strawberry Protein Smoothie, a super juicy post workout shake

Nutrients –

  • Protein – 15 g
  • Carbs – 53 g
  • Fat – 8 g
  • Calorie – 349 kcal

Ingredients

  • 1 cup strawberries – frozen
  • 1/2 avocado
  • 1 banana – frozen
  • Spinach leaves

Instructions

Mix avocado, banana, spinach and strawberries with the help of a blender until you get the consistency as you want. Put ice cubes in a glass and pour the mixture over it. Enjoy it chilled!

Blueberry Smoothie

Blueberry Smoothie, a gorgeous dark colored post workout smoothie
Blueberry Smoothie, a gorgeous dark colored post workout smoothie

Nutrients –

  • Protein – 28 g
  • Carbs – 16 g
  • Fat – 6 g
  • Fiber – 3 g
  • Calorie – 232 kcal

Ingredients

  • 1/2 cup blueberries – frozen
  • 1/2 cup almond milk – unsweetened
  • 1 scoop vanilla protein powder – plant based
  • 1/2 tablespoon unsalted almond butter

Instructions

Into a blender, put blueberries, almond milk and other ingredients and blend well. You can also add water for better consistently. Pour the mixture into a tall glass and top this gorgeous smoothie with a few blueberries.

Banana Protein blended Coffee

Banana Protein Blended Coffee, a perfect post workout recipe for starting your day
Banana Protein Blended Coffee, a perfect post workout recipe for starting your day

This healthy drink is a perfect combination of breakfast and caffeine. After your workout, if you are looking for a nice shake for starting your day, this recipe is perfect.

Nutrients –

  • Protein – 22 g
  • Carbs – 46 g
  • Fat – 6 g
  • Calorie – 330 kcal

Ingredients

  • 1 medium sized banana
  • 1 scoop chocolate protein powder
  • 1 cup soy milk (or your favorite non dairy milk)
  • 1 cup water
  • 3 oz espresso

Instructions

Freeze the banana for a night and mix all the ingredients in a blender and blend well until you get a thick and even shake mixture. You can also place ice cubes for better consistency. Transfer the shake to a glass and give a kick-start to your morning.

Oatmeal Apple Protein Shake

Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level
Oatmeal Apple Protein Shake, a post workout shake good for controlling blood sugar level

Nutrients –

  • Protein – 22 g
  • Carbs – 51 g
  • Fat – 18 g
  • Calorie – 398 g

Ingredients

  • 3 tablespoon oatmeal
  • 1 apple – finely chopped
  • 2 cup milk
  • 2 tablespoon almond butter
  • Cocoa powder

Instructions

Place all the ingredients in a blender and mix them well enough to get a thick and consistent mixture. Pour the mixture into your serving glass and sprinkle some cocoa powder on the shake. The drink will keep your blood sugar level under control and your stomach will feel full for a long time.

Pea Protein Meal Replacement Shake

Pea Protein Meal Replacement Shake, a gluten free post workout smoothie
Pea Protein Meal Replacement Shake, a gluten free post workout smoothie

If you are looking for a gluten free and dairy free alternative of a protein shake that is evenly good in taste, this post workout shake with a huge load of protein will work for you.

Nutrients –

  • Protein – 39 g
  • Carbs – 52 g
  • Calorie – 180 kcal

Ingredients

  • 1 cup almond milk
  • 1 tablespoon pea protein
  • 1/2 cup strawberries
  • 1 tablespoon jaggery
  • Little nutmeg powder

Instructions

Place almond milk, pea protein and other ingredients in a blender and blend well. You will get a nice thickening mixture. Your this mixture onto a glass and put two ice cubes in it. Drink chilled!

Gingerbread Cookie Shake, tasty and chocolaty post workout shake
Gingerbread Cookie Shake, tasty and chocolaty post workout shake

Nutrients –

  • Protein – 49 g
  • Carbs – 22 g
  • Fat – 5 g
  • Calorie – 332 kcal

Ingredients

  • 1 scoop vanilla protein powder
  • 1/2 scoop chocolate meal replacement powder
  • 1 cup Greek yogurt – organic
  • 1 cup skim milk – organic
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1 dash ground cloves
  • 5 ice cubes

Instructions

Toss vanilla protein powder, chocolate meal replacement powder and all the other ingredients in a blender and mix them together on medium – high speed until getting an even smooth mixture. Pour this mixture on a tall glass and enjoy this refreshing post workout shake.

A good shake after a heavy workout can play a huge success in your overall growth. For keeping your hair, bones, skin and muscles healthy, you need something that has all the necessary nutrients that you get conveniently through these drinks. Refuel your body after workout with these awesome drinks that are easy to prepare and need a very few ingredients that can be easily found in your home. These homemade Protein rich drinks are proven to give you better results than commercial Protei powder and will ultimately help you in your goal of losing weight.

11 best Post Workout Shake for Muscle Gain

An homemade post workout smoothie perfect for muslce gain
An homemade post workout smoothie perfect for muscle gain

After you have exhausted all of your muscles in making your body look more linear and bulky, it is certain to feel a little sore. Yeah, a slight soreness is okay and can even give you a sense of accomplishment but it should not bother your further workout. That’s why, you need to focus on the meal after you have finished your difficult training schedule.

A rich and nutritious shake post workout can be a big gamechanger if you are planning to gain some muscles. Fairly easy for your body to digest and evenly better for getting the necessary proteins and fats your muscles need to get stronger, the post exercise shake is the vital component of recovery nutrition. It acts as a fuel that your body has consumed as muscle breakdown, sweating and dehydration during a workout. Amino acids which are the building blocks of protein are essential for rebuilding of muscles post exercise and act as muscle building pathways. It’s adequate consumption starts the process of muscle building synthesis and our body builds muscles.

A post workout shake with an adequate amount of carbohydrates and protein is what your body needs to start the muscle strengthening process. This protein shake can be the most crucial meal of the day as it affects the functioning of your body by giving it the necessary energy is an efficient manner. And more than the commercial protein powders, homemade shakes are proven to be more beneficial for your bones and muscles. Making a healthy and refreshing shake can be a bit confusing. But you don’t need to worry as here we are showing you the 11 best homemade tasty shakes that are easy to make. You can have them 15-60 minutes after your training session for maximum benefits :-

Orange Berry Creamsicle Smoothie

Orange Berry Creamsicle Smoothie, a refreshing post workout shake
Orange Berry Creamsicle Smoothie, a refreshing post workout shake

Nutrients –

  • Protein – 3 g
  • Carbs – 56 g
  • Fat – 2 g
  • Calorie – 236 kcal

Ingredients

  • 1 medium sized frozen banana
  • 1 cup blueberries
  • 1 medium orange – peeled and chopped
  • 1/4 cup rolled oats
  • 1/3 cup Greek yogurt

Instructions

Toss banana, blueberries, orange pieces, oats and yogurt into a blender and then mix them well for getting a smooth mixture. Put the mixture into a tall glass, add a few ice cubes to the glass and enjoy this refreshing shake nice and cold.

Berry Tropical Smoothie

Berry Tropical Smoothie, a tropical style post workout shake full of vitamins and minerals
Berry Tropical Smoothie, a tropical style post workout shake full of vitamins and minerals

Nutrients –

  • Protein – 20 g
  • Carbs – 82 g
  • Fat – 2 g
  • Fiber – 9 g
  • Calorie – 373 kcal

Ingredients

  • 1/2 cup frozen strawberries – unsweetened
  • 1/2 cup frozen mango – unsweetened
  • 1/2 cup frozen pineapple – unsweetened
  • 1/2 cup almond milk (or your favorite non fat milk)
  • 1/2 cup Greek yogurt
  • 2 tablespoon oat bran

Instructions

Put all the fruits along with milk or yogurt or both for more protein and oat bran into the blender and mix well until you get an even textured mixture. Put the mixture to a glass or shaker, top it with two strawberry slices and enjoy this fruity smoothie that is filled with natural fruit sugar full of vitamins and minerals.

Chocolate Cake Smoothie

Chocolate Cake Smoothie, a high calorie tempting post workout shake
Chocolate Cake Smoothie, a high calorie tempting post workout shake

Nothing can be more good than feeding your stomach with a delicious chocolaty smoothie that is so tempting and rich and equally nutritious.

Nutrients –

  • Protein – 9 g
  • Carbs – 88 g
  • Fat – 32 g
  • Calorie – 644 kcal

Ingredients

  • 1 cup milk
  • 1 medium sized banana
  • 1 tablespoon raw cocoa powder
  • 1 tablespoon peanut butter
  • 1/4 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 scoop chocolate protein powder
  • Ice cubes

Instructions

Place all the above ingredients into a blender, cover and blend until you get a smooth mix. Pour the shake into a glass, garnish it with a little cocoa powder and enjoy.

Turmeric Mango Protein Shake

Turmeric Mango post workout shake filled with goodness of vitamins and omega 3 acids
Turmeric Mango post workout shake filled with goodness of vitamins and omega 3 acids

Nutrients –

  • Protein – 25 g
  • Carbs – 62 g
  • Fat – 38 g
  • Fiber – 7 g
  • Calorie – 365 kcal

Ingredients

  • 1 scoop protein powder (your favorite flavor)
  • 3/4 cup skim milk
  • 1 medium sized banana – frozen
  • 1/2 cup mango – frozen
  • 1 tablespoon almond butter
  • 1 tablespoon flaxseeds
  • 1/2 teaspoon turmeric

Instructions

Mix all the ingredients together with the help of a blender to get a smooth thickening mixture. Drink it chilled and get benefits of Vitamins A and C found in mango, omega 3 fatty acids found in flaxseeds, antioxidants and anti inflammatory properties found in turmeric.

Banana Strawberry Protein Shake

Banana Strawberry post workout smoothie with potassium and fiber
Banana Strawberry post workout smoothie with potassium and fiber

With the goodness of potassium found in banana and antioxidants and fiber found in strawberries, this easy to make recipe offers good carbs to refuel your body.

Nutrients

  • Protein – 26 g
  • Carbs – 31 g
  • Fat – 5.2 g
  • Calorie – 261 kcal

Ingredients

  • 1 medium sized frozen banana
  • 1/2 cup strawberries – chopped
  • 1/2 cup Greek yogurt – low fat
  • 1 cup milk
  • 1 tablespoon peanut butter.

Instructions

Add all the ingredients along with the milk of your choice into a blender and mix well until getting the smooth mixture. Pour it into a glass and enjoy it’s goodness.

Berry Red Protein Blast

Berry Red Protein Blast, the best post workout shake for vegetarians
Berry Red Protein Blast, the best post workout shake for vegetarians

This shake is specially for those vegetarians who lack two important nutrients calcium and iron. With natural ingredients and creaminess of tofu, this post workout shake is worth a try.

Nutrients –

  • Protein – 19 g
  • Carbs – 41 g
  • Fat – 9 g
  • Fiber – 9 g
  • Calorie – 298 kcal

Ingredients

  • 1 medium beetroot – peeled and cooked
  • 1/2 cup raspberries
  • 1/2 cup apple juice
  • 3/4 inch ginger – peeled
  • 1 medium sized carrot
  • 7 oz tofu

Instructions

Add all of the above ingredients in a blender and mix them well until you get a consistent mixture. Release the mixture into a shaker or glass. Shake well and enjoy.

Fibrous Fruit Protein Smoothie

Fibrous Fruit Protein Smoothie, a creamy post workout shake with a variety of fruits
Fibrous Fruit Protein Smoothie, a creamy post workout shake with a variety of fruits

Nutrients –

  • Protein – 25.4 g
  • Carbs – 49.1 g
  • Fat – 1.9 g
  • Calorie – 287 kcal

Ingredients

  • 1 cup apple juice
  • 1/2 cup wheat germ
  • 1/3 tablespoon protein powder
  • 1/2 frozen banana
  • 3 – 4 strawberries -frozen; or
  • 1/3 cup peaches; or
  • 1/3 cup blueberries

Instructions

Toss all the fruits, wheat germ and protein powder into the blender and mix well until smooth. Tranfer the mix to a glass and enjoy. You can also substitute apple juice with milk if you want more creaminess and texture in your shake. Add a variety of fruits for a more fibrous version.

Super Green Super Protein Shake

Super Green Super post workout shake with loads of protein and natural fibers
Super Green Super post workout shake with loads of protein and natural fibers

This delightful post workout smoothie with literally green ingredients is loaded with protein and natural fibers and can be very helpful in gaining muscles.

Nutrients –

  • Protein – 18.5 g
  • Carbs – 51.5 g
  • Fat – 17.5 g
  • Fiber – 18.5 g
  • Calorie – 415 kcal

Ingredients

  • 1 medium sized sliced zucchini
  • 1 green apple – chopped and de-seeded
  • 1 peeled and sliced kiwi
  • 1/2 ripe avocado
  • 1 handful of spinach
  • 1 teaspoon Matcha powder
  • 1 scoop of your favorite protein powder

Instructions

Put all the ingredients into a blender and mix them well in high speed. You can also add water or almond milk for a better consistency and creaminess. Release into a tall glass and cherish this green shake.

Bahama Style Smoothie

Bahama Style Smoothie, a super cool post workout shake
Bahama Style Smoothie, a super cool post workout shake

Feel the freshness of a tropical beach while having this super cool enriching post exercise shake.

Nutrients –

  • Protein – 46 g
  • Carbs – 59 g
  • Fat – 8 g
  • Calorie – 467 kcal

Ingredients

  • 1 1/2 cup pineapple – frozen
  • 1/2 cup fresh orange juice
  • 1/4 cup coconut milk – canned
  • 1/4 cup natural pomegranate juice
  • 2 scoop egg white protein powder
  • 4 -5 ice cubes

Instructions

Toss all the above ingredients in a blender and blend in high speed until you get a smooth mix. Pour into a glass and relish this fruity smoothie after workout.

Coffee Date Smoothie

Coffee Date post workout smoothie for the coffee lovers
Coffee Date post workout smoothie for the coffee lovers

With soluble fiber found in dates, abundance of potassium in dates and presence of oatmeal that aids in absorbing carbs and controls blood sugar level, this post workout shake is a perfect meal replacement recipe.

Nutrients –

  • Protein – 8 g
  • Carbs – 45 g
  • Fat – 1.5 g
  • Fiber – 5 g
  • Calorie – 221 kcal

Ingredients

  • 1 cup coffee – chilled
  • 1 packet powdered milk – non fat
  • 1/2 cup skim milk
  • 1/4 cup oats
  • 4 pitted dates
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon vanilla

Instructions

In a blender, place all the ingredients and blend them in medium – high speed until you get a nice smooth mixture.

Banana Blueberry Quinoa Shake

Banana Blueberry Quinoa Shake, an easy meal replacement smoothie
Banana Blueberry Quinoa Shake, an easy meal replacement smoothie

This super easy meal replacement shake is loaded with fiber, protein and antioxidants.

Nutrients –

  • Protein – 28 g
  • Carbs – 149 g
  • Fat – 12 g
  • Fiber – 17 g
  • Calorie – 752 kca

Ingredients

  • 1 large banana – ripe
  • 6 oz vanilla Greek yogurt – fat free
  • 1/2 cup quinoa – cooked and cooled
  • 2 cup blueberries – frozen
  • 2 tablespoon honey
  • 1 tablespoon chia seeds
  • 1 tablespoon wheat germ
  • 1 cup almond milk

Instructions

Place all the ingredients in a blender and blend in high speed. Pour into a glass and enjoy this excellent smoothie.

These are the 11 best recipes for a post workout shake that are filled with goodness of protein rich ingredients like Greek yogurt, tofu, protein powders and milk. With these easy to prepare smoothies and shakes, you can plan ahead to get the maximum muscle gain and make the most out of your gymming routine. So, whenever you need a super beneficial breakfast or post workout recovery snack, opt out for these nutritious recipes.

How Do Mood Ring Work?

Mood rings originated in the era of the ’70s and were highly trendy until the late ’90s. The reason for this trend was not just the beauty of the ring rather it was something that was beyond science’s reach in those days. These mood rings actually have the capability to reveal the person’s current mood whosoever is wearing it. Maris Ambats and Josh Reynolds take the honor of showcasing this ring to the world back in 1975.

Mood rings were very popular in the era of 1970's
Mood rings were very popular in the era of 1970’s

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Mood rings have gemstones made up of quartz or glass which were hollow shells. These hollow shells consist of liquid crystals which are thermochromic. The term thermochromic signifies the science behind how the ring would change color in response to temperature change. It is not like people nowadays do not wear mood rings, you will certainly find some in the crowd, but what is a mood ring? How does it work? There might be many more such curious questions in your mind. So, let us know more about it!

How do mood rings detect your mood?

A mood ring is basically a jewel that reveals the mood of the wearer by changing its colors as per the body temperature. So, how do mood rings change color? These rings have thermotropic liquid crystals present inside them. This liquid crystal is present in the band of the ring and also in the stone where the color change is visible. The liquid crystal present in the ring is highly reactive to the change in temperature.

A phenomenon of twisting or change in position changes the molecular composition of the ring and thus the wavelength of light is changed as well. The change in wavelength actually appears to the viewer as a color change and this is how a mood ring changes color.

The color change phenomenon of mood ring has the scientific connection
The color change phenomenon of mood ring has the scientific connection

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In simpler terms, the amount of blood that reaches our finger skin is solely dependent on the body temperature corresponding to mood. If a person is anxious, most of the blood will flow to the internal organs thus less blood reaches your finger. The mood ring will change the color according to a lower temperature. Whereas if someone is in a joyful state the blood flow will be at extrema and temperature near fingers will be certainly more. Thus the ring will display the color which is for the higher temperatures.

Do mood rings actually work?

The whole idea behind the mood ring revolves around your body temperature. A normal human body temperature is to be around 98.6°F or 37°C. So, if someone has their body temperature lower than normal the ring would show some dark color. When a person is stressed or anxious the blood would be slightly cold which runs through the organs thus reducing the overall body temperature. This change in temperature will make the ring change to a darker color. Whereas if a person is in a happier or light mood the color of the ring would change accordingly. This mysterious phenomenon is thereby dependent on a correlation between the body temperature and your mood.

Mood Rings are body temperature dependent
Mood Rings are body temperature dependent

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This actually attracted a lot of people from the younger generation for whom it was fascinating to see the ring change colors. Especially the women section were highly impressed by this jewel despite the questionable accuracy. People often look for the right temperature charts for these rings. But there aren’t any mood ring right temperature charts that have efficient accuracy. There have been several claims based on the assumptions and observation statistics from a different person.

But, it is a matter of individual bodies and their body temperature for different moods. The range of this temperature can be stated by taking the average temperature of the stats but none can specify the exact temperature chart for it.

Meaning of Colors in Mood Rings

There are several colors that pop up on a mood ring whenever the body temperature changes. Since these changes are all based on body temperature so one can’t say this will determine the mood every time. It is a mere probability based on the observations which work behind mood rings. Let us take a look at those colors and their meanings.

Each color of the mood ring has its own meaning
Each color of the mood ring has its own meaning

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Green: Green color on the mood ring comes in different shades. The lighter green color shows that the person is in a relaxed state of mind. The other shades of green color reflect peaceful, energetic, and sometimes mixed emotions.

Black: Whenever the ring is not worn it reflects black color. If the color of the mood ring turns black while wearing, it indicates negativity. The state of mind which is like tiredness, stress, or harassment will always reflect dark colors like black on the ring.

Grey: Mood rings show the grey color very rarely. This color is a symbol of sadness and anxiousness among people.

White: White color indicates the state of boredom or frustration among the person. It also symbolizes the state of confusion.

Blue: The color blue on the mood ring signifies happiness at the prime course. But similar to green, blue as well, has various shades which reflect various moods like love, compassion, and sometimes even deep thinking.

Red: The color red basically associates with the emotional state of mindset. The deeper shade of red color on the mood ring symbolizes love and passion. The lustrous red reflects a state of anger and excitement whereas the orange alike redness shows signs of aggression and stress.

Purple: This color appears on the mood ring when a person is in a balanced state of mindset. The other reddish shade of purple would indicate the person is in a desperate mood.

Pink: Pink color on the mood ring reflects calmness and relaxation. This is generally the color that signifies affection and happiness in the mood of the wearer.

Yellow: The various shades of yellow color on the mood ring reflects a mixed range of emotions. It could be an imaginative state of mind in which the wearer is or it could relate to being upset and anxious.

Final Verdicts

Mood Stone or Mood Ring, the color-changing sensation from the era of the ’70s can still be seen in some hands today. The mood ring will work completely fine unless there is a degradation in the material due to long-term usage. With time passing and craze down trending, these rings seem to be out of fashion these days. But, the curiosity to experience this phenomenon makes people go after it even today.

Popularity of mood rings are from the olden days
Popularity of mood rings are from the olden days

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The accuracy of these mood rings is still questionable as they are just body temperature and probability dependent. So, all those who look to experience something new should definitely try this out. The fascinating color changes are good enough to blow your minds in the very first impression of these mood rings!

5 Manifestation Journal Examples and 5 Steps to Get Started

5 Manifestation Journal Examples and 5 Steps to Get Started

What is a Manifestation Journal?

A manifestation journal is the simplest way to note down all the stuff about your life which attracts you. It can be your aspirations, your dreams, or anything which you want to achieve in the coming times. As the word suggests it must be about you and your manifestation towards life written down somewhere with clarity. There are no boundaries on what has to be the content of your manifestation journal. There is ample amount of freedom for you to express your thoughts on the sheet, after all, it is just for your goodness. But, it is always advisable in the world of writing to be specific and to the point. This would help you turn back pages even after days and make sure you are on the right track.

Journal is a way to express yourself in a better way
Journal is a way to express yourself in a better way

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Once you are done with the writing part do not forget to go through it regularly unless you achieve it. This would help you get closer to your aspirations with days passing and keep you morally boosted towards the target.

How to Start a Manifestation Journal?

So for someone to start with the manifestation journal, they must start it step by step keeping the following things in mind. Here are 5 steps to get started;

Be truthful in your words while you are writing your journal
Be truthful in your words while you are writing your journal

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  • Write it to yourself about the future: Well, it’s not a difficult task to dream about a better tomorrow, but it takes a lot of effort to reach there. The first step towards this would be self-belief. Start believing in yourself and your dreams. Then manifest your thoughts on the journal and develop a feeling that you have already achieved it. Start writing about your experience coming straight from your mind palace. Remember you have got the most powerful clutch within you, that’s your mind.
  • List out the things you want to manifest: It is often the case that we plan or think about something and later forget about it completely. In order to avoid such scenarios, one must have a habit of listing them out in form of journals. The next thing that would come into the picture is the dreams and aspirations within us. We should have no limitations in our thought processes. Thus, it’s always quoted that dream big and be focused on the bigger picture, rest will follow.
  • Make it a habit: Well, most of us start off an activity carry it on for some time, and then just leave it. This won’t prove productive in the case of the manifestation journal’s sole aim. One has to be consistent enough to maintain the journals on regular basis and keep a track of them.
  • Look for the bigger picture: One always has to look for the bigger picture in order to understand the significance of something. You will need to have a thought process of dreaming big. Things won’t follow in a day or two, but with time, you will start getting hold of it. Thus, it is really important to remain focused on the bigger objective of this journaling.
  • Believe in yourself: Self-belief holds the key to most of the success that you are going to experience in your life. One should not have a feeling in their mind which would make them think probably they dreamt something very big and it’s not possible. The moment this thought strikes your head, you will be surrounded by negativity. So, always believe in yourself, You Can and You Will!

Keeping these basic fundamentals in our minds can help us do wonders with the help of a manifestation journal. So, do make this a regular practice while you are planning to start manifesting your thoughts.

Does Journaling Help Manifest?

The word manifest in itself symbolizes clarity in thoughts. One has to be clear enough in the thought process before achieving something big. Journaling also has the same definition of penning down our thoughts and feelings so that we can understand them clearly. People who follow journaling practices attain significant clarity in their thinking capability. This also makes their decision-making stronger. It is simply the way to describe yourself and your dreams.

Journaling helps in keeping track of your dreams
Journaling helps in keeping track of your dreams

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Apart from this journaling also helps you to keep track of your day-to-day life activities. The things which you aim for, you are attracted to or you love to achieve someday all this can be tracked from one place. So, one has to take the help of journaling to manifest their dreams most suitably. It can be a daily practice or a weekly, completely depending upon your choice but journaling will give you the thrill of enjoying a life ahead of time. The day you reach your dream, turning the pages of these journals will make you feel more amazed. So, just go ahead and add this into your regimes for your personal development.

Varieties of Manifestation Journals

There are numerous ways in which journaling could be done, here are a few of them;

Spiritual manifestation journal

A spiritual journal can help you to stay connected with the parallel universe which is not outside the scope but very near to you. Things that come into your mind when you see or read something, your insights, your daily prayers, and all your daily routine can go into this journal. The most important guideline for a spiritual manifestation journal is being honest in your thoughts. One has to be really true and honest while they are spiritually trying to connect to something. So, make sure you are writing down just the reality of thoughts between you and the almighty.

Gratitude manifestation journal

The moment when a person starts showing gratitude towards what they have is the moment they start doing a favor to them. We all must have thought of the action of being humble and grateful towards the universe for keeping us the way we are today. Most of us are reading this in the comfort of our spaces and we must be thankful for this. Adding this value into your lives of showing gratitude towards things you have will certainly pave the ways for the universe to return with more rewards. So, do show some gratitude not just in your manifestation but also in reality.

Always be grateful for what you have
Always be grateful for what you have

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Law of attraction manifestation journal

Well, the law of attraction is universal and thus this would require you to connect to the universe while you write. Writing other types of journals will need your words matching your dreams, but the law of attraction will depend on your vibes. You need to have a writing practice in such a way that it feels like this thing has already taken place. Visualizing your thoughts and then penning them down is one of the ways you can carry on with this journal. Your vibes will have a connection with the universe and the things you dream of will come to reality. The Law of attraction would help one in reaching new heights if they can understand it well.

How do you do the 369 manifestation journal?

Well, the 369 methods might sound something very tedious but rather is a simple manifestation practice. So 3-6-9 all of them have their meanings here. This type of manifestation is ideally for veteran manifestos. It involves affirming something to yourself and then writing it 3 times as soon as you wake up, 6 times during the day, and 9 times before you close the day. This helps you in maintaining focus on your affirmation and thus achieve it earlier than expected.

369 Manifestation Journal is some way to keep yourself affirm to your aim
369 Manifestation Journal is some way to keep yourself affirm to your aim

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Benefits of Manifestation Journals

Journaling can prove to be one of the best activities in one’s leisure time. Here are a few benefits of this wonderful practice;

  • It helps one to develop self-confidence and self-belief as they keep on affirming to themselves.
  • It makes the person feel happier as they live the moments which are yet to happen in the future and try to enjoy them in present.
  • Journaling also helps in improving communication skills among individuals as they do not just write down their thoughts, they communicate.
  • It makes the writer more and more mindful as our thinking capabilities boost up enormously.
  • Manifestation journaling also helps in keeping track of your goals and aim. It pushes you each day to reach your destination.
Open your journal each time with the same motivation
Open your journal each time with the same motivation

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So, these are a few benefits that one can take away from manifestation journal. Making this a regular practice will certainly help you in becoming a better person in your life. The power to focus and remain dedicated towards the goal will help you in reaching new heights. What is stopping you now from doing it? Don’t wait, just Manifest!

7 Chakra mediation to balance energy and happiness

7 Chakra mediation to balance energy and happiness

Chakra Meditation
Chakra Meditation

We have associated emotions with certain parts of our body. Have you ever noticed that you touch your belly button after you have finished the food, your eyebrows furrows out when you get angry and you get an headache after thinking too much. This coincidence is due to the 7 Chakras present in our body. Derived from the Sanskrit word “Chakra” meaning wheel or cycle, a Chakra is a point present along the spinal cord that is used for peaceful mediation since ancient times. If you want to do something more than the traditional mediation, a healing Chakra mediation for awakening the 7 points will purify your mind and soul, makes you connect deeply with yourself and live a more healthy and happier lifestyle. Just like the seven colors of rainbow, each Chakra have it’s own color from red of Root to violet of Crown. If you are a beginner and wants to awake your Chakras, here is the complete guide –

Root Chakra

Red Root Chakra, the first point in Chakra meditation
Red Root Chakra, the first point in Chakra meditation

Present at the base of the spine, just above the anus, Root Chakra is the point signifying stability of life, grounding and basic needs.

Needed for – Feeling secured, grounded, enthusiastic, safe and stable.

Color – red

Mantra – LAM

Sacral Chakra

Orange Sacral Chakra, the second point in Chakra meditation
Orange Sacral Chakra, the second point in Chakra meditation

Sacral Chakra is found at lower abdomen, a few inches below the belly button behind the genitals. The Chakra is related with sexuality, creativity and procreation.

Needed for – this Chakra signifies creativity, passion, lust, joy, friendship and healthy bladder.

Color – Orange

Mantra – VAM

Solar Plexus Chakra

Yellow Solar Plexus Chakra, the third point in Chakra meditation
Yellow Solar Plexus Chakra, the third point in Chakra meditation

Solar Plexus is responsible for controlling the individual power. Located in the belly button region between the ribcage and the naval, the Chakra affects our relationship with the world with emotions in the form of joy, greed, confidence and generosity.

Needed for – feeling confident, energetic, productive, and brave and for healthy muscles.

Color – Yellow

Mantra – RAM

Heart Chakra

Green Heart Chakra, the central point in Chakra meditation
Green Heart Chakra, the central point in Chakra meditation

This Chakra is located in the center of all the seven Chakras right within our heart and divides the upper Chakras of spirit from lower Chakras of matter. This central point carries love, hate, connection and emotions.

Needed for – feeling empathy, compassion, making connections with others, understanding, spiritual awareness, forgiveness and love.

Color – Green

Mantra – YAM

Throat Chakra

Blue Throat Chakra, the fifth point in Chakra meditation
Blue Throat Chakra, the fifth point in Chakra meditation

This Chakra is located right in the the throat and as such, signifies the importance of speaking truth and everything about communicating with others, having an impact on our self expression and creative power.

Needed for – communicating effectively with others, gratefulness, expressing oneself, impressing others, having a clean mind and avoiding thyroid problems.

Color – Blue

Mantra – HAM

Third Eye Chakra

Blue Third Eye Chakra, the sixth point in Chakra meditation
Blue Third Eye Chakra, the sixth point in Chakra meditation

As it’s strongly believed, the gap between our two eyebrows on the forehead is the spot of the Third Eye Chakra and is related with a true understanding of oneself and the world around. It allows us to talk with the universe in a divine way. The Chakra controls emotions like wisdom, temper and awareness.

Needed for – having a good awareness about oneself and people around, decent imaginative power; for healthier eyes and calm mind.

Color – Indigo

Mantra – SHAM

Crown Chakra

Violet Crown Chakra, the uppermost point in Chakra meditation
Violet Crown Chakra, the uppermost point in Chakra meditation

This point that is found at the top of the head is the crown of Chakras that makes us build the most divine connection with whole of the universe and creates a sense of bless.

Needed for – understanding your existence, knowing who you are in this world, feeling open minded, enlightened and for a healthy mind.

Color – Violet

Mantra – OM

7 steps for Chakra Mediation

How to do Chakra Meditation for beginners
How to do Chakra Meditation for beginners

The importance of awakening your Chakras with the help of meditation is that it improves your mental awareness and emotional balance. A Chakra meditation helps you to unblock your senses. A step by step guide about how to do a Chakra meditation is given below –

  1. The first step for doing a Chakra meditation is to sit at a comfortable place away from any noise. Sit calmly on the floor at this very space with your spine straight but not rigid. Chakra meditation gives you the benefits of connecting with your body and soul while concentrating on your breathing, so choose a nice peaceful environment to meditate.
  2. The second step while doing Chakra meditation is to focus on your breathing. Slowly cast your eyes downwards and concentrate on you breathe in and breathe out. Feel that the air full of oxygen is getting inside your body from nose and is getting outside while you breathe out releasing all the impurities out of your body. Visualize your lungs being puffed with the air. Hold on your breath for a few seconds and feel the oxygen reaching every part of body through blood. Feel that the organs, muscles and cells of the bosy are being nourished and toxins are being released out with every breath.
  3. The next step in Chakra meditation is to get more close with your heart. Let your heart pump out the oxygen rich blood to every cell of your body. Listen to the quaint voice of your heartbeats and get a deep insight of your immune system. You will realize that all your body parts work in complete harmony with each other and makes you function properly. Your breath sustains all the organs and body as a whole.
  4. In this step of Chakra meditation, you need to work on concentrating on the individual Chakras. Always start from the Root Chakra. Imagine a energy wheel that has been swirling over in clockwise motion. With every breath you take, the energy wheel is swirling too and is getting stronger and brighter. Imagine an other source of energy. This source is coming from the heart. This source of energy is making the energy wheel even more brighter.
  5. After concentrating on the root Chakra, energize the other Chakras from Sacral, Solar Plexus to Third Eye, Crown Chakra. Remember to complete all the Chakras in a uniform direction starting from bottom to top and do not skip any one in between. Focusing on the upper Chakra before lower one can have adverse effect as the energy of the Chakras affect each other. Remember that each one is different and one may require more time on a Chakra than the other. Complete energizing your Chakra according to your requirement.
  6. Notice that if all the Chakras are in alignment with each other. Visualize your Chakra being fed by the energy of the earth and that of your breath. Allow your Chakras to hum, spin and vibrate with energy. Immediately do a full body scan of yourself while your Chakras are in alignment. Feel that the aura is getting brighter and super charged from the life giving energy and see all your Chakras.
  7. Feel the energy being going from your crown to root and feeding your whole body. Now, slowly open your eyes and feel the peace surrounding your body and soul. Trust your gut and make changes in your Chakra meditation as per yoyr need. Normally, a meditation of 15 – 30 minutes is enough for a goof mediation session for all your Chakras.

This complete set of steps will help any beginner do a Chakra meditation in unblocking all the seven points. However, if you want to focus on a particular Chakra in your meditation, you can follow the initial steps and then go straight to the point that you want to improve. For instance, if you want to expand your eyesight, you need to turn on your Third Eye Chakra. You will begin as usual and then come directly to Third Eye Chakra. You will focus on the energy wheel that is spinning with every breath you take and is getting clearer and brighter. The energy of your breath and that of earth along with the vibration of the mantra you chant awakes your Chakra.

A person with his/her Chakras being not balanced or aligned can face problems like instability of emotions, extreme greed, fear and lust, sadness, frustration and even physical problems like digestive issues, headaches, backaches, fever, muscle cramps and weak eyesight. But when you do Chakra meditation and balance your Chakra, you get benefits like strong body, physical fitness as well as emotional stability, consistency in thoughts and feelings and getting a complete acquaintance with your body and mind. A person who practices Chakra meditation can easily face negativity, feel more comfortable when dealing with life challenges and make ways for more positive thoughts. One who have these power points of energy balanced get a complete sense of his self.

5 Ultimate Health Related Fitness Components

5 Ultimate Health Related Fitness Components

People have been aware of the benefits coming from physical fitness with the introduction to the pandemic. Prioritizing fitness has been a key goal among people these days. But before diving into the world of physical fitness one must be aware of the health-related fitness components. It is highly advisable to reach out to the physical trainer and get your fitness plan ready before beginning your fitness journey.

Physical fitness has become a priority not an option
Physical fitness has become a priority not an option

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Health-related fitness components are a classification of physical fitness apart from skill-related fitness components. These are a complete package that helps the individual in bettering their physical fitness and wellness. By engaging oneself in physical activities on regular basis one can reduce chances of getting chronic diseases. Here are the 5 components of health-related fitness;

  • Cardio-Respiratory Endurance
  • Flexibility
  • Body Composition
  • Muscular Strength
  • Muscular Endurance

Let’s take a look at them one by one.

Cardio-Respiratory Endurance

Cardio-respiratory or Cardio-vascular endurance refers to the respiratory system’s ability to supply an ample amount of oxygen to the organs. In order to improve this endurance, one needs to perform those fitness activities which elevate the heart rate but up to a safe level. This is a level-up process where one has to start slow and then keep on intensifying. Activities like running, jogging, and swimming helps in improving cardio-respiratory endurance.

Cardiorespiratory Endurance Exercise
Cardiorespiratory Endurance Exercise

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Flexibility

It refers to the range of motion around the joint areas. One desires to have a flexible body so that they can perform not just the various fitness activities but also daily life activities. Maintaining flexibility is not an easy task though as it requires a lot of effort. There are complex stretching exercises along with gymnastics and yoga which help in achieving flexibility. Joints with better flexibility can also be remedial in prevention from injuries.

Flexibility through Yoga and Stretching
Flexibility through Yoga and Stretching

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Body Composition

Body composition is nothing but the ratio of the fat-free mass vs fat mass present in the body. It also constitutes the amount of muscle, bone, fat, and other parts of the body while calculating. A high level of fat mass can cause hazardous diseases like diabetes, heart-related disease. Hence, regular exercises are pretty much essential to maintain this ratio.

Keeping a regular check on fat to mass ratio
Keeping a regular check on fat to mass ratio

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Muscular Strength

It refers to the amount of force a group of muscles or muscle can apply. The sole aim is to make the entire muscle stronger. In order to achieve this feat, muscles are worked against some resistance. These resistances could be in terms of gravity or some weights. The most common exercise for attaining muscular strength is weight training.

Regular exercises can help in developing Muscular Strength
Regular exercises can help in developing Muscular Strength

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Muscular Endurance

It is the ability of muscles to contract under some given resistance. The best example to understand this would be long-distance cyclists. To continuously pedal their bicycles for an enormous distance, they need to have a fatigue-resistant muscles. Their legs and glute area need to have muscular endurance. Another similar example of muscular endurance would be plank exercise. The most important factor over here is up to which extent someone is ready to push their resistance training. It solely depends on the individuals and their fitness goals.

Cycling is best example of muscular endurance
Cycling is best example of muscular endurance

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Being physically fit helps an individual to improve their quality of life. A healthy lifestyle can be adopted by a person from any age group, and it has the following benefits coming out of it;

  • Helps is improving major body organ’s functionality like the heart and lungs. It helps in increasing the amount of oxygen reaching the organs present in the entire system.
  • Helps in toning of muscles and enhancing the energy levels of individuals.
  • Health-related fitness components also help in ensuring quick recovery after an injury.
  • It reduces the risk of many cardiovascular diseases such as Asthma, Heart Attacks, etc.
  • It also helps in reducing stress and anxiety levels which is a very common problem nowadays.
  • For someone who is starting their fitness journey quite early, it helps them develop good posture and proportionate body figure.
  • It helps in controlling or reducing undesirable cholesterol levels among people.
  • One who follows fitness will surely avoid any sort of fatigue and also have an improvement in their recovery cycle after rigorous fitness activities.
  • Fitness components also make sure that an individual is quite easily able to defy the aging process.
Health related fitness components helps in maintaining your body health
Health related fitness components helps in maintaining your body health

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Physical fitness should always be a motivation for people who want to live a carefree life. There are numerous examples of people who have beaten long-term illness by maintaining discipline. Also, it is highly advisable to have a warmup and cool-down activity, before and after the workout. So, this shows us the importance of health-related fitness in our day-to-day lives.

Any fitness activity begins with a warm-up exercise which is generally a low-intensity exercise. A person can start by performing some stretching exercises. This helps to slowly get the body into the rhythm of exercises. Warming up also helps in preventing any injuries or damage to tissues and muscles while performing physical activities.

Aerobic exercises are the best examples of health-related fitness. These exercises help in developing cardio-respiratory endurance and also shred out extra calories. Yoga and stretching are an example of activities which helps in improving flexibility. The intensity of exercise also determines its impact on the individuals. Also, at the beginning stage of the fitness journey, only light or moderate level physical activities are recommended. Here are a few examples of such activities;

  • Bicycling at a lower speed
  • Water Aerobics
  • Ballroom Dancing
  • Brisk Walking

Once the person becomes comfortable in performing these activities the intensity is thus increased. Few examples of high-intensity health-related fitness activities are;

  • Jogging and Running
  • Jumping Rope
  • Bicycling at a slightly higher speed 
  • Swimming Laps
  • Hiking with or without weights
High Intensity health-related fitness activity
High Intensity health-related fitness activity

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Furthermore, people also focus on muscle strengthening exercises. These are activities to be performed with intense care and regular intervals. These activities do not come under aerobic exercises. Here are a few examples of muscle-strengthening exercises;

  • Pushups
  • Squats
  • Weight Training
  • Pull-ups

In the end, one must have a habit of performing cooling-down activities after their regular exercises. It helps in preventing the rate of blood pressure from suddenly dropping. After vigorous physical activities, it is always good to have a cool-down period. The person must move for a few moments under the heart rate and breathing comes down to normal.

Final Verdict

Health-related fitness components are like a cheat sheet for a person who wants their overall body development. It is not just going to make one muscular but also helps in developing endurance in them. It not just makes them attain high flexibility but also maintains body composition. People can have body fat to body mass ratio by understanding their physical health and condition. And, if we leave all of these aside for a moment, it also helps in having a proper balance, agility, and coordination in the body.

Push your limits
Push your limits

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So, if you are someone who is trying to set their fitness goals, do not forget to include these components in your list. Keeping track of all of them and understanding them in depth will surely help you in attaining your fitness goal much quicker. Stay Hungry, Stay Agile!

Isokinetic Exercise – Examples and Advantages

Isokinetic Exercise – Examples and Advantages

Isokinetic exercises are a type of exercise where customized exercising equipment is used to perform it. The word isokinetic comes from two words ‘iso’ and ‘kinetic’. The word ‘iso’ means ‘same’ and ‘kinetic’ refers to ‘motion’. Hence, the meaning of the exercise is right there in its name which states performing exercises at the same pace or motion.

Isokinetic exercise requires a set of well-versed equipment
Isokinetic exercise requires a set of well-versed equipment

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There are multiple workout equipment available these days but not all fall under the category of isokinetic exercises. The machines used for these exercises are specially designed to produce a constant speed. The pace of any exercise can be under the user’s control using these well-equipped machines. These machines often come with detachable attachments for multi-usage. Isokinetic exercises are mostly for building endurance and strengthening muscles.

Isokinetic Exercise Equipment

  • Dynamometers: These are customized equipment that has the role to let a person perform exercises in a controlled fashion. The dynamometer measures and records the force outputs. These are body part-specific machines available that focus on areas like chest, abdomen, shoulders, knees, etc. The main advantage of this equipment is the all-in-one property.
Rehab care for analyzing the person's body
Rehab care for analyzing the person’s body

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  • Stationary Cycles: These are specially designed equipment which an individual can customize as they like. It responds to the constant leg movement from the person. In the case of having a trainer while working out, they have the privilege to set the machine up as per the level of exercise. For instance, if the person pedals at 30 revolutions per minute and this is a level 1 resistance. So, if the trainer levels up then the individual must increase their pedals per minute to match the speed.
Stationary bike can be set up at gym or home
Stationary bike can be set up at gym or home

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  • Treadmills: These are the best set of equipment available for isokinetic exercises. People have the advantage and variety while using these machines. They can go on the manual mode by working out with their efforts. Also, it provides an option to customize the speed and timing on the track so that the person matches up to it and performs a good set-up automated training. These special features make it one of the best isokinetic exercise examples at home.
Treadmill setup at Gym
Treadmill setup at Gym

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  • Leg Extension Machine: These are one of the best examples of isokinetic exercise for the legs. Here the machine stays fixed at its place and has a set number of variable resistance(weight plates). So if an individual wants to get harder burns of their muscles they can easily increase the resistance for these machines.
Leg extension exercise
Leg extension exercise

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Advantages of Isokinetic Exercises

Any form of exercise has its advantage, same is the case with isokinetic exercise. These exercises if performed with proper guidance and discipline often lead to resolution of any injury impact or helps individuals attaining their fitness goals. A well-balanced isokinetic training helps in improving flexibility and cardiovascular health.

There are many advantages of Isokinetic Exercises, some of them are;

  • The sole aim of these exercises is to challenge the body to the limit. This makes the person work towards strengthening and endurance.
  • There are minimal chances of injuries since the individuals are well aware of their body’s resistance.
  • The body muscles which have their involvement during the exercise get strength through the resistance.
  • It also helps in enhancing the range of motion of different body parts. In this way, the muscle fibers can work out in a wider range.
  • As the speed and resistances are under the user’s control, it helps in preventing injuries and control the overall muscle development.
  • People can have ample amount of rest during these exercises which helps them to avoid fatigue.
  • Since there is a good amount of gap between the exercise reps, hence people get rid of lactic acid generates during these exercises. This helps in staying active without much pain or aches.
Isokinetic exercises helps in pushing the limits
Isokinetic exercises helps in pushing the limits

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Disadvantages of Isokinetic Exercises

Everything which has pros will surely be having some cons as well. It is true in the case of isokinetic exercise as well. In most cases, these exercises are safe enough when it comes to resistance-based training. It has higher significance for people with some medical complications.

The resistance in these exercises makes sure that the person is not going beyond the limit. This can sometimes be beneficial for the people and sometimes not. If the person has to make sure that they should not go beyond the resistance it is remedial for them. But when a person is fit and fine, they can end up putting in some extra effort or weight which can cause some tear or injury to the muscles.

The major disadvantages of isokinetic exercise are;

  • In these exercises, the weights are mostly fix up to a certain limit. Hence it doesn’t adjust dynamically to the motion or the force from the person.
  • Some of the isokinetic exercises need an instructor to be present in order to carry them smoothly, thus, it becomes a bit challenging.
  • Most of the time the momentum of the weights pushing the person forward reduces the strength required at the peak of joint motion.
  • Most of the equipment which helps in performing these exercises is not so pocket-friendly. The overhead expenses are quite high.
One needs a trainer to be with them almost all the time
One needs a trainer to be with them almost all the time

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More about Isokinetic Exercises

Isokinetic exercise helps in improving the core muscles and spine support of an individual’s body. During these exercises, the length of the muscle keeps on changing even when the velocity of muscle contraction remains the same. This phenomenon is isokinetic muscle contraction. Isokinetic exercises are mostly for the athletes to train as it helps them in improving their performance.

For instance, a runner can improve their running ability, whereas a swimmer can improve their swimming since the body’s range of motion comes under impact by these exercises. Full range isokinetic shoulder rotation (external and internal rotation) are a special set of isokinetic exercise for shoulders. There are a few more exercises like isometric shoulder flexion, isometric shoulder abduction which is followed in the rehab centers.

Isokinetic exercises for shoulder
Isokinetic exercises for shoulder

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Isokinetic exercises are most common among athletes as well. It helps in correcting muscle imbalances and also recovery. But choosing the equipment for these exercises will basically depend on the goals of the individual.

Final Verdicts

The most versatile equipment is the dynamometer as it has the special ability to provide the perfect match. It checks the resistances as per the individual’s strength and ability to sustain the movements. Hence, this is one of the best when it comes to identifying the best-suited training needs of the people who want to practice isokinetic exercises.

These exercises are often for people who are under rehabilitation or consultation with physiotherapists. The best part of the dynamometer is it provides all basic information about everything related to the body. This makes the job for the consultants much easy to decide what needs to have more attention and time.

Fitness Goal must be clear enough
Fitness Goal must be clear enough

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Isokinetic exercises help in boosting strength and endurance for those who practice it with discipline. But prior to starting these activities, proper advice must be there from the medical experts or trainers. If someone has any injury background they must know their resistance before starting doing these exercises.

Generally, a combination of these isokinetic exercises along with some aerobic exercises and flexibility exercises gives the best outcome. So, overall one can have a plan or chart of exercises which are a combo of isometric, isotonic, and isokinetic exercises. This will certainly help in all-around body development with stability. Don’t Stop, Keep Chasing Your Fitness Goals!

Feel Better Foods: Diet that boosts your mood

Feel Better Foods: Diet that boosts your mood

Eating right is so important as it is not just about nutrition but also about satisfying your soul and feeling better. Food can lift one’s spirit up as it stimulates the senses, the aroma of the coffee, the taste of dark chocolate, the feel of a peach and the colour of greens.

Here are some foods and beverages which have been vastly researched and have shown results to feel better and have created a positive effect on one’s physical and mental health.

Eating healthy food is the best way to take care of your health and to feel better.
Eating healthy food is the best way to take care of your health and to feel better.

Eat Dry fruits and Nuts to feel better.

Good snack to munch on when you’re hungry and want to satiate your hunger. You can also make different variations of dry fruits. A lot of individuals opt for energy granola bars which include all types of dry fruits; cashews, almonds, pistachios, raisins, walnuts, dates etc. Dry fruits generally contain a lot of fibre and include plenty of antioxidants. Along with having a rich source of Calcium, Copper, Iron, Magnesium and Potassium, dry fruits are also good to add as additions to meals. 

Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.
Dry fruits are generally said to contain a lot of fibre and include plenty of antioxidants that make you feel better.

Drink Green Tea to feel better.

Based on various researches green tea is said to have anti-anxiety effects, it increases the dopamine in your body and the alpha waves in the brain. The hot soothing tea is not only a healthy drink but also has several calming effects and makes the brain more alert and energised. Although tea is the second most-consumed drink in the world, green tea is slowly becoming a widely consumed drink by many individuals. 

Green tea has several calming effects which make you feel better.
Green tea has several calming effects which make you feel better.

Eat Eggs to feel better.

Eggs are the best source of protein one can obtain. One egg a day is all the protein that is required for an average human being. Also, eggs are so linked to breakfast and it’s synonymous with a breakfast meal. A snippet Paul McCartney is a fan of scrambled eggs and has even made a song dedicated to it. People actually have their choice of eggs and they actually can vouch for it. Egg lovers actually have mood swings. When their favourite dish is not served, or when there’s a slight variation in the recipe. A fulfiling egg meal can be really comforting and satisfactory to an egg connoisseur.

Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.
Consuming eggs can make you feel better. Eggs are the best source of protein one can obtain.

Eat Oats to feel better.

After eggs, consuming oats is the next best meal to have for breakfast. Consuming a heavy blissful meal of oats is the best way to kickstart your day. Besides being extremely healthy, it can improve and maintain your blood sugar levels. They are also rich in antioxidants and are a powerful source of fibre, which is essential for your daily diet and nutrition. This source of protein is also good for treating skin irritation and itching. Any meal containing a good amount of oatmeal stabilises blood sugar and helps to prevent heart diseases. Oats will definitely improve your health and make you happy.

Oats improves your health and makes you feel better and happy.
Oats improves your health and makes you feel better and happy.

Eat Green Foods to feel better.

Green foods contain phytochemicals that improve blood flow and are beneficial for the heart, and we all know that a healthy heart is a happy heart. Micronutrients and antioxidants in broccoli, asparagus and all the leafy vegetables help indigestion, weight loss and good bone health. Eating a good portion is green and leafy vegetables can protect you from many ailments like diabetes, heart disease and cancer.

Green leafy vegetables contain many nutrients and make you feel better.
Green leafy vegetables contain many nutrients and make you feel better.

Eat Fruits to feel better.

Fruits are an indispensable part of any diet and are essential not just for vegetarians but also for non-vegetarians. They are an important source of vitamins and minerals. Fruits contain a good amount of acids and sugars and are rich in good enzymes. This helps prevent metabolic disorders and nutritional anaemia.  The fragrances and colours of some fruits in particular are very pleasing for the mind. The touch and feel of some fruits bring a certain comfort. As the saying goes, an apple a day keeps the doctor away.

Eating Fruits makes you feel better and also helps in preventing metabolic disorders.
Eating Fruits makes you feel better and also helps in preventing metabolic disorders.

Eat Yogurt to feel better.

Yogurt is good for your gut which in turn makes you feel better. Your gut affects your mood and also carries several health benefits such as probiotics that are good bacteria found in certain yogurts. This also helps in reducing stress and anxiety levels and makes you feel better and happy. This healthy food is good for a better mood. Along with it being healthy, it also has great flavours and one can pair it with other healthy foods. It is nutritious and it reduces the risk of heart diseases.

Yogurt makes you feel better by reducing stress and anxiety.
Yogurt makes you feel better by reducing stress and anxiety.

Eat Avocado to feel better.

Besides being healthy, it tastes even better it is very usefully to fight high cholesterol. Paired with a slice of bread or added to your bowl of salad this fruit is the best possible way to energise the body and feel better instantly. A lot of individuals prefer making an avocado dip that you can have with cucumbers, carrots or nachos and chips. It also improves your mood and can be added to your list of happy-diet food. The fruit also carries high levels of fibre and healthy fats.

Avocado makes you feel better and energetic.
Avocado makes you feel better and energetic.

Eat Dark Chocolate to feel better.

Dark chocolate lifts your mood and changes it completely and is very helpful when women are on their periods and can lift their mood and make them feel better. Based on previous studies, it is said that consuming chocolate helps in improving mood and feeling relaxed. It is the true feeling of blissfulness when eating a bar of dark chocolate, it instantly lifts your spirits and stimulates the production of endorphins, which also makes you feel better. Cocoa, which is the main ingredient in dark chocolate releases ”feel good” chemicals in the brain.

Dark chocolate stimulates the production of endorphins and makes one feel better.
Dark chocolate stimulates the production of endorphins and makes one feel better.

Drink Black Coffee to feel better.

Yes, it is a bitter drink but consuming it often makes one a big fan of the drink and helps indigestion. It brings an immediate boost to your mind and body and helps to keep you fresh and alert. A warm cup of black coffee can boost your mood if you are feeling stressed or low. This happy drink does not only help in stimulating the central nervous system but also increases the production of dopamine, serotonin, and noradrenaline which are important neurotransmitters that help in elevating your mood and feel better.

Black coffee increases the production of dopamine which will instantly make you feel better.
Black coffee increases the production of dopamine which will instantly make you feel better.

Drink Smoothies to feel better.

Blending fruits and vegetables together is the best way to intake all the vital nutrients and vitamins that help you boost your mood and start your day with energy and positivity. Making smoothies at home and consuming them is better since it contains high vitamins and minerals and will also elevate your mood and make you feel better and more energised. There are several variations in making a smoothie. In a fruit smoothie, you can add papayas, bananas, blueberries, strawberries, raspberries and muskmelons. In a vegetable smoothie, there is spinach, beetroots, carrots, mint leaves, avocados and ginger. You can also add chia seeds to your smoothie. Smoothie is a great health drink that is good for the health and the mind and definitely makes you feel better. 

Smoothie is a great health drink.

Eat Grilled Chicken to feel better.

One non-vegetarian food which clicks all the brackets of health and nutrition.
It’s also a healthy diet option for people looking for weight gain/loss plus equally essential for your daily protein intake. There has to be maintained a proper balance of nutrients when one is following a diet, whether for weight gain or weight loss. Grilled chicken ticks both the boxes and can also make anyone feel better.

Grilled chicken is a good meal for protein intake which also makes you feel better.
Grilled chicken is a good meal for protein intake which also makes you feel better.

Eat Salmon to feel better.

The appetising seafood item is not only delicious but also holds several health benefits and includes omega 3 fatty acids which improve your mood and also make you feel better. Salmon not only improves the functioning of your brain but also reduces the fatigue in your body and makes you feel energised throughout the day. The best thing about this seafood is that you can have it cold or hot, however, you like it and it does not need a lot of spices or vegetables added to it. You can simply sprinkle salt pepper and basic herb seasonings to enjoy the authentic taste of the tender and luscious fish.

Salmon includes omega 3 fatty acids which makes you feel better after consumption.
Salmon includes omega 3 fatty acids which makes you feel better after consumption.

Food is the most fundamental need of any living being, plants and animals. While plants can manufacture their own food virtually from thin air and sunlight all other living forms depend on plants for their food, and ultimately the carnivores depend on other animals for their source of food.

Now, we as Homo sapiens come on the topmost ladder of the food chain, thus we have the luxury, besides being a necessity for our survival, to classify food as one that makes us happy, or develop mood swings and lastly but not least, Diets. 

We have checked out the different foods above and seen the merits and demerits. 

We all know and have preferences over what food we eat socially, religious, medically, for health reasons and especially now when eating out and dining have become such a part of our social and economic lives.

So this classification of food as a healthy or mood elevator or happiness indicator has arisen in the coming times. We can also conclude that eating healthy food items does not just help in keeping one fit but also makes one feel better mentally and physically.

Get Your Life In Balance with Health Triangle

Get Your Life In Balance with Health Triangle

Health is a choice for you to make. Make health your priority, so you become the priority to yourself.

The health triangle is also known as the wellness triangle. Also, it is a measure of your overall well-being representing the balance and efficiency of the body. Physical, mental, and social health are three sides of the triangle.

A girl doing yoga on beach.

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All the three sides contribute towards your health. Moreover, they affect overall wellness of your body. Further, the balance of triangle is the optimal state of your body. On achieving this optimal state, the body performs well.

How Did the Health Triangle Originate?

The health triangle originated in the year 1997. It was part of one of the projects of Alaska Middle School to measure overall health. Besides, the research was a part of the district’s health curriculum spanning over ten days. Further, the students wrote down essays focusing on troubling health issues.

People Exercising in Groups

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Finally, the research detailed three critical aspects of health. The physical, mental, and social health were the highlights. The creators used an equilateral triangle representing the three sides of health. Moreover, the health triangle acted as a graph to measure these three health aspects.

All three components equally contribute towards a balanced health triangle. After all, the three components help in the overall well-being of the body. WHO defines “health” as the perfect balance between social, mental, and physical health.

How Important are the three sides of a Health Triangle?

Mostly, there is a stereotype in our minds about health. We tend to focus on physical aspect of health more. But, your mental health and social health are equally crucial for a truly healthy body and mind.

Co-workers enjoying their work

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A health triangle is like a structure supported by the three sides. If one side weakens, then the overall structure becomes unstable.

Moreover, a weakened structure is at a higher risk of facing health issues. Thus, you have to prioritize every aspect of health. You should perform activities that benefit all sides.

What is Physical Health?

Physical health is more to do with the body’s ability to function normally. Also, in a physically fit body there is no damage to internal or external body parts. It is a state of well-being for your body. Further, all your organs, body parts, cells, and tissues are working in sync in this state.

A woman on her morning walk

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Additionally, physical health relates to the overall physical wellness of the body. A fit body can perform essential functions and daily activities without any restrictions.

Therefore, it requires continuous attention from our eating habits to exercise routines. Physical fitness reduces the risk of chronic diseases. Moreover, it helps you maintain high energy levels for longer years of well-being.

What is Mental Health?

To maintain a stable health triangle, one should not overlook the mental aspect of health. However, mental health is a vast topic and often differs from person to person.

Anxiety is part of our emotions

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But, dictionary has a particular definition for mental health. It is a state of functioning with a satisfactory behavioral and emotional well-being level.

According to the CDC (Centers for Disease Control and Prevention), mental health has varied aspects. It includes psychological and emotional well-being affecting our feelings, thoughts, and acts.

Mental health is important.

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Additionally, it influences our ability to handle stress and being optimistic about life. When you are down and depressed, and negativity creeps on you. Then, the health starts deteriorating because of such factors. For a healthy body, a healthy mind is essential.

What is Social Health?

How comfortable you are in social situations is an indicator of your social health. Moreover, it also takes into account interpersonal relationships. Mostly, the relationships with your family, friend circle, and society at large.

Friends meeting each other.

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Your communication and ability to establish and maintain relationships affect your social health. Also, being in isolation and loneliness can have adverse effects on health. It affects both physical and mental health. Thus, having a social life can do a world of good to your overall health and wellness.

How to improve your Physical, Mental, and Social Health? Here Are Some Examples

For Physical Health

Start Eating A Healthy And Balanced Diet

A balanced diet is the perfect fuel for your body to remain healthy. Mostly, a balanced diet is nutritious and healthy. It includes essential vitamins, minerals, and proteins.

A balance diet include mix of all nutrients

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Stay Hydrated

Water makes up 60%-70% of the body. Moreover, it plays a significant role in your physical fitness. Staying hydrated helps you with digestion and is essential for a healthy body.

Drink water to stay hydrated.

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Have A Good Night’s Sleep

A good night’s sleep has several health benefits. First of all, it recharges your body for the day. Moreover, it plays a critical role in boosting metabolism. It strengthens the immune system and overall physical wellness.

A good night’s sleep recharges your body.

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Regular Exercise

You must engage your body in regular exercise. Exercise improves blood circulation and boosts energy levels. A simple walk every day, doing yoga or cardio exercise can help weight loss and overall fitness.

Stay in shape with regular exercise

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For Mental Health

Practice Meditation Daily

Meditation helps to reduce stress, anxiety and calm your mind. Moreover, it improves your concentration power, focus, and attention. Meditation is scientifically proven to improve overall mental health along with managing depression.

Meditation calms your mind.

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Consult a Therapist or Counselor

Visiting a therapist is as normal as seeing a physician. Besides, a mental check-up once a month helps a lot in dealing better with distressing thoughts and emotions.

A woman and her therapist

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Start Journaling

If you can’t express your feelings to others, you can write them down in a journal. Journaling helps you to express thoughts, emotion and channelize them productively.

A person writing down their thoughts

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For Social Health

Community Building

Socializing within a community helps you to connect with people. Mainly, it is a place for you to exchange ideas and contribute to building a community.

Friends and families

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Networking

Human networks are essential in improving social health. Moreover, it can benefit you in many ways, from making friends to meeting new people who may prove to be something special.

Build a strong network.

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Contribute to a Social Cause

Go out to events in which you can give back to society. Also, it makes you feel good and is a place to interact and adds to your social life.

Which factors affect your Health Triangle?

Health has specific determinants which affect your health. Some are controllable, and others you don’t have any control over. So, focus on controllable factors.

Genetics and Biological Factors

You can’t control this factor. Besides, genetics are inherited conditions that regulate your lifestyle. However, one can manage it to certain extents if they are willing to work on it.

A mother teaching her son

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Environment

The environment in which you live affects your health triangle. Also, access to health care, financial stability, nutrition are factors for good health.

Access to health care

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Technology

Technology can prove to be a boon and bane for your health. Moreover, it depends on how you use it. Using technology to improve health is like a bane. Take, for example, using fitness trackers and apps for Meditation. On the other hand, technology is harmful if you overuse it. It has health issues like eye strain, neck pain, negativity. So, one should use it in limit.

A woman using her phone.

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Support Network

Family and friends play a significant role in keeping your health triangle balanced. Also, they provide emotional support and work as a support group.

Conclusion

Your health resembles a triangle where all sides work together. Just like all sides of an equilateral triangle, it is equal in length. Likewise, equal importance to mental, physical, and social health is necessary. So, you shouldn’t neglect any one aspect of health at the expense of the other two. It can lead to health imbalances in the body. Lastly, when all the sides of your health triangle work together, you truly become healthy.
 

Expectancy Theory of Motivation – A Guide to Motivate, Encourage and Prosper

Expectancy Theory of Motivation – A Guide to Motivate, Encourage and Prosper.

Work won’t feel like a burden when you are motivated enough to achieve something special in life.

People make choices in their daily life including their workplace. Are the decisions that you make influenced due to some factors? In 1964, Victor Vroom proposed a theory to answer this question.

Vroom was a Canadian professor at Yale. He developed a concept called the expectancy theory of motivation while he was teaching at Yale. How this concept has helped people across the world is a thing to note.

Use of Expectancy theory of motivation at work.
Use of the expectancy theory of motivation at work

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What is the Expectancy Theory Of Motivation?

The expectancy theory of motivation is a helpful tool. It explains why a person prefers to act out of certain behavior. On top of that, the theory is about the mental process you go through for a choice.

Vroom’s theory describes that a person’s behavior is based on the outcome of the chosen behavior. So, people are much more motivated when they believe that their current actions will achieve the desired goal.

People who know the use of Expectancy Theory of Motivation are happier.
People who know the use of the expectancy theory of motivation are happier.

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3 variables of Expectancy Theory of Motivation

There are three variables for the expectancy theory of motivation. The three variables include Expectancy, Instrumentality, and Valence.

Expectancy

Expectancy is the first variable of the theory. It is one’s belief that an increase in the amount of effort will increase their performance. It is like saying if I work harder, then I will be able to perform better.

There are mainly three factors that act as a measure for the expectancy of a person. They are Past experience, perceived difficulty, and self-confidence. These three factors form the basis of one’s expectancy. On top of that, there is some driving factor acting when you see the expectancy theory of motivation.

Woman putting in her effort as per Expectancy Theory of Motivation.
Woman putting in her effort as per the expectancy theory of motivation.

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  • Competency: Competency is about the application of an individual. It is about how you apply your set of skills, knowledge, and abilities. 
  • Difficulty: If your goals are set too high or complex, then it leads to low expectancy. Usually, it occurs when you believe your expected results are not achievable.
  • Support: You need to know where to get the support from or whom to get it. To get the job done, you need the necessary support from peers or seniors. Thus, expectancy increases.
  • Perceived Control: You should have a certain degree of control over the expected results. Moreover, the higher expectancy is directly related to the degree of perceived control. Besides, if one thinks that the outcome is out of their influence, the motivation is low.

Instrumentality

Instrumentality is another variable in the expectancy theory of motivation. It refers to a person’s belief that you will achieve the desired results if you perform well. It’s like if I perform well, I will reach my desired goal.

For instance, the company uses it to increase the motivation level of an employee by rewarding. A company announces incentives and promotions as rewards. Take, for example; the company uses it to increase the motivation level of an employee. They do this by rewarding them.

Expectancy Theory of Motivation says one have to perform well if they want reward.
The Expectancy Theory of Motivation says one have to perform well if they want reward.

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A company announces incentives and promotions in the form of rewards. On the other hand, it is a way to reward good employee performance. So, it helps the employee to achieve their desired goal.

At the same time, certain factors are associated with this variable.

  • Trust: One must trust the system or the people who decide on who gets what. The trust that the outcome will be based on performance.
  • Transparency: Having a transparent system of rewarding should be a priority for any company. If the process of rewarding lacks transparency, then instrumentality will lower down.
  • Control: There should be control over how a decision is made. Also, it helps to determine who gets what outcome.
  • Clear Policies: Policies for rewarding should be laid out in clear terms. One should know the relationship between performance and rewards. Besides, it increases the motivation level as everyone knows the terms and conditions for achieving the rewards. 

Valence

The third on the list of the expectancy theory of motivation is Valence. As a matter of fact, Valence refers to the unique value that one places on outcomes. It is based on an individual’s needs, values, goals. It also depends on motivation sources. At the same time, the strength of one’s preference for a particular outcome is also a deciding factor in Valence.

Rewards have special palace in Expectancy Theory of Motivation.
Rewards have special palace in the expectancy theory of motivation.

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For instance, a bonus or a raise in salary may motivate and be desirable for one employee. But it may not be for others. Others may prefer recognition and flexible work hours as a more motivating factor. Thus, an outcome desired by one may not be desirable for others.

How To Apply The Expectancy Theory Of Motivation?

The expectancy theory of motivation has its usage both in the workplace and also in our life. At the same time, it is a principle that acts as a tool to improve your team’s motivation.

Application of The Expectancy Theory of Motivation in Workplace

The expectancy theory of motivation of Vroom’s works on perceptions. On top of that, you want to motivate them to fulfill the company goals. To achieve this, one must address the factors associated with the theory.

More often than not, you can motivate people by appreciating their work. It can be in the form of rewards, incentives, and promotions. Thus, you motivate your employees to put in more effort to achieve the company’s goals.

One can apply Expectancy Theory of Motivation at work.
One can apply the expectancy theory of motivation at work.

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Managers can use these steps further to improve the motivation of your team by:

Make Promises which align with company policies.

Promises which you make should be viable according to the company’s policy. If you don’t fulfill your promises, then it becomes difficult to establish trust.

Challenge your team with achievable goals

It is important to challenge your team to help them reach their full potential. At the same time, the expected outcomes should be achievable considering the skill set and available resources. It helps to keep the team motivated.

Assign work seeing the skill they have.

Not everyone is equal, so the potential and skills levels also vary. You must assign work that is part of their domain and skill set. The idea should be to use their skills to achieve the goals. Thus, you motivate your team to perform better next time.

Fair and logical reward distribution

In the end, when you achieve the results, then the rewards distribution should be fair. Also, there should not be a sense of partiality among the team. On the other hand, if you distribute rewards fairly and with a certain logic, you motivate employees to perform next time to get the reward. 

How to Apply The Expectancy Theory of Motivation in Life

You can apply the expectancy theory of motivation to your life too. Before you start, you should make sure you have the following three things. Firstly, a goal you want to achieve, secondly a clear plan to upskill and increase your domain knowledge. Lastly, the belief that if you execute well, you will reach the desired outcome.

Expectancy Theory of Motivation works in the normal life too.
The Expectancy Theory of Motivation works in the normal life too.

Assuming that you have found the goal that excites you, devise a plan to increase your performance. If you succeed and your hard work shows results, it’s a great sign. It means your instrumentality is high. On the other hand, if you fail, check your desire to achieve the goal and valence. If that is also high, then expectancy needs to be balanced. Lastly, if nothing is working, then it’s time to go to the drawing board again.

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Expectancy Theory of Motivation Examples

The expectancy theory of motivation has many examples that define its usage in life. For instance, you start a business when you that your idea is disruptive. Also, it can change people’s lives for good; then, it’s valence.

You perform better to achieve the goal you have set for your company. The success can be monetary or in brand value. It is Instrumentality. If you succeed, it means your expectancy was good. Otherwise, you’ll learn, grow and widen your network for the next time.

Effort-Performance Tie

Managers use this method in the workplace to reward people. When you achieve a positive outcome, you want to decide whom to reward. Also, the rewards that are given for the desired performance should be of value to the recipient.

Otherwise, the motivation level will drop if the rewards are just for the sake and not valued. Another aspect of it is that the recipient should be well deserving. To ensure this company must spell out the performance expected from them for a reward if the outcome is achieved.

One should know how to use Expectancy Theory of Motivation.
One should know how to use the expectancy theory of motivation.

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Conclusion 

People expect a reward for their work. More often than not, their decision is based on the rewards they expect from their work. That’s why the concept of the expectancy theory of motivation helps you to gain insights. It also helps to understand different ways to motivate your team. 

On top of that, if you know what inspires others to work harder, goal setting becomes easier. Also, you can assign work better. Thus, the expectancy theory of motivation is helpful in the modern world.