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Amazing Activities for a Mental Health Day

Mental health is an important part of your life. It makes you able to
 function during everyday life and helps you feel confident to rise to a
 new challenge. There are many ways to improve your mental health. Have 
you ever had a mental health day? It is necessary to have a rest from 
your regular routine and life problems. Nowadays there’s a great variety
 of activities to make your mental health day wonderful and useful. 
Hopefully, these 7 ideas will help you reboot your mind and boost your 
mental well-being.<br />

<h2>
1. Pay a visit to your friends</h2>
Human interaction seems to keep our minds refreshed. It is a good 
idea to visit your best friend and spend you mental health day together.
 You will have an opportunity to laugh, relax and reflect together on 
some interesting topics. You should know that strong relationships have a
 great effect on your well-being. No matter how you slice it, nothing 
can be better than time spent with the best people of your life.<br />

<h2>
2. Go for a walk</h2>
Walking is one of the best ways to increase both mental and physical 
health. If you make long walking a regular habit, you will always feel 
peaceful and calm. A long walk is a perfect time to clear your mind and 
focus on yourself. Moreover, it can help you erase a bad day, as you 
start concentrating on the surrounding environment. Plus, walking can 
help you keep fit and relief stress.<br />

<h2>
3. Nature heals</h2>
Go to a park in your neighborhood or take a short trip to more rural 
areas, because nature is a perfect medicine when you are suffering from 
stress. Just looking at greenery can ease your mind. Lift up your eyes 
and you will see the beauty and power of nature. It seems to be the 
healing for tired minds and for overburdening spirits. You should spend 
you mental health day walking in nature.<br />

<h2>
4. Massage</h2>
Massage is more than a luxury that makes you feel better both 
mentally and physically. Various medical researchers have shown the 
benefits of using massage to help treat mental health conditions in 
different types of situations. You can have a nice mental health day if 
you visit a spa saloon. Nowadays, professional spas offer a great 
variety of massage and other relaxing procedures. Massage is an amazing 
way to reduce stress and anxiety.<br />

<h2>
5. Read</h2>
If you prefer a passive way of spending time, you can spend your 
mental health day reading a good book. Getting lost in a wonderful book 
will help you refresh your mind. When you read, you escape from reality,
 fears and obsessive thoughts. Reading is a good de-stressing activity 
that takes your mind off everyday life.<br />

<h2>
6. Go shopping</h2>
Shopping sprees can offer wonderful health benefits linked to great 
mental health. Plus, it is a wonderful mood enhancer. Shopping with best
 friends provides a bonding experience that can help you rid yourself of
 stress. The heightened emotions of happiness release endorphins in your
 brain, which help you refocus your mind on your body movements, 
improving your mood.<br />

<h2>
7. Have a good sleep</h2>
One of the most effective ways to bring your mental health back to 
life is to have a good sleep. Sleep is extremely important for 
maintaining good mental and physical health. It will help the body 
restore energy. Use your mental health day to catch up the sleep and 
have a good rest. It is desirable not to sleep the whole day long in 
order not to break your sleeping cycle.<br />

You should realize that mental well-being is the core element of your
 overall health. I hope these tips on how to spend your mental health 
day will help you refresh your mind. What way do you spend your mental 
health days? Share your ideas, please.<br />
<br />

Source from http://womanitely.com

Amazing Activities for a Mental Health Day

18 May 2015

Ways to Get a Good Night’s Sleep Despite Stress

Nowadays a good sleep is a big luxury. We are the society that stays 
up all night to work, study or have fun. However, going without adequate
 sleep carries with it both long and short term consequences. It can 
affect your mood, ability to retain and learn information, and may 
increase the risk of serious diseases and accidents. Constant stresses 
of life and work issues will leave anyone tossing and turning all night.
 Those people who have a more sensitive nervous system are inclined to 
suffer from insomnia.<br />

Getting a good night’s sleep is extremely important to your brain 
function. Furthermore, sleep can affect proper hormone balance. I hope 
this article will help you adopt all necessary habits that encourage 
better sleep.<br />

<h2>
1. Reduce caffeine intake</h2>
Human sensitivity to the effects of caffeine on sleep is absolutely 
variable, but in most cases it helps restore better levels of 
wakefulness. The stimulating effects of caffeine take hours to wear off 
and can wreak havoc on quality sleep. Try to eliminate it from your 
nutrition and you will notice the improvement of your sleep. If you 
cannot live without caffeine, you can replace it with water or herbal 
tea to boost your energy and health naturally.<br />

<h2>
2. Relax</h2>
In the evening hours, it is desirable to provide various relaxing 
procedures. Many doctors recommend creating a suitable sleep environment
 to prepare your body for sleep. Warm temperatures can greatly affect 
sleep quality. Open the window to air the room and fill it with oxygen. 
For example, I find reading and practicing gentle yoga the best prep 
activities before sleeping. These relaxing activities can promote better
 sleep by easing the transition between wakefulness and drowsiness.<br />

<h2>
3. Left-nostril breathing makes wonders</h2>
Have you ever practiced yoga? Left-nostril breathing is a good way to
 improve your sleep. Many yoga students report sleeping better after 
beginning a regular yoga practice. This yoga technique activates your 
parasympathetic nervous system. Use the thumb or index finger of your 
right hand to close your right nostril. Breathe deep and long for 5 
minutes through the left nostril or until you fall asleep. These slow 
deep breaths have a great relaxing effect on your body and mind.<br />

<h2>
4. A sleepy meal at dinnertime</h2>
If you want to have a good night’s sleep, try not to overload your 
digestive system. Your discomfort might keep you up. About 90 minutes 
before you want to nod off, head for the kitchen and make yourself a 
light sleepy-time snack. You’d better limit the amount of water you 
drink before bed to prevent night trips to the toilet.<br />
Moreover, there are many foods that promote sleep. They include 
melatonin, magnesium and tryptophan. Chamomile tea or warm milk with 
honey is practically a sleeping pill. For desert you can try some 
bananas. In addition to soothing melatonin, and serotonin, bananas 
contain magnesium that is a good muscle relaxant.<br />

<h2>
5. Train your mind</h2>
Many people have the fear of insomnia. They get anxious because they 
think they are not sleeping enough. Besides, stress at work or 
anticipation of a challenging day ahead can keep you wound up until 2 or
 3 am and occasionally all night. A few bad nights can activate a cycle 
of insomnia lasting for weeks. Fearful thoughts create emotional and 
physical tension and you cannot fall into a deep sleep. If you cannot 
fight this fear, ask someone for support. A compassionate friend or 
spouse is a good source to turn for emotional support when suffering 
from a phobia of insomnia.<br />

<h2>
6. Take a hot bath</h2>
One of the most effective ways to fall asleep is to take a hot bath. 
You should take it at least one hour before bedtime. Mix ½ cup Epsom 
salts with a few drops of an essential oil. Soak for at least 20 minutes
 and it will help you relax and fall asleep faster.<br />

<h2>
7. Relaxation breaks</h2>
Try to take frequent 10 minute breaks during the day and use them to 
move around as much as possible. Take a stretch, walk or exercise if 
possible. It will help you keep your body in balance. Moreover, you will
 avoid the state of overwhelm by the end of the day.<br />

<h2>
8. Read</h2>
Reading is the best choice to calm your mind down before sleep. It is
 better to read an exciting book that you’ve read before where you know 
the ending. This kind of activity is absolutely individual, because some
 people gain the opposite effect. As a result, reading makes them more 
awake, especially if you are reading an extremely exciting book. Trust 
yourself to know the genre which keeps you awake and which one puts you 
to sleep. I think, a good novel will do the trick just fine.<br />

<h2>
9. Avoid the light</h2>
It is necessary to do the same things before sleep to give your body a
 signal that it’s time to wind down. First of all, you should get rid of
 any bright lights you might have in your bedroom. The bright light 
stops the production of melatonin in your brain. You can use the lights 
with dimmers to have an opportunity to adjust the brightness in your 
bedroom. Plus, you can use heavy curtains or an eye mask to block the 
light. Keeping computers, TVs out of the room will strengthen the mental
 association between your bedroom and sleep. If you cannot get relaxed 
due to some annoying noise, then use earplugs.<br />

Nowadays, millions of people suffer from different kinds of sleep 
disorders. If you face such a problem, try to do your best to stabilize 
your sleep cycle. First of all, consider visiting your doctor. I hope 
these tips will help you improve your sleep naturally. Have you ever had
 problems with sleep? Please, share your tips on how to sleep better.<br />
<br />

Source from http://womanitely.com

Ways to Get a Good Night’s Sleep Despite Stress

18 May 2015

Tips on How to Stay Awake When You’re Feeling Sleepy and Tired

Whether you couldn’t catch enough sleep at night or you have been 
partying the whole night, you might want to know some tips on how to 
stay awake when you are feeling sleepy and tired. When the body is 
screaming sleep, it’s a bad thing to force yourself to stay alert. 
However, sometimes we have plenty of important tasks to accomplish and 
we need to stay awake no matter what. Take a look at the list of 10 tips
 on how to stay awake when you are feeling sleepy and tired. Hopefully, 
they’ll help you.<br />
<h2>
1. Natural sunlight</h2>
Natural sunlight is a quick and effective mood booster. It encourages
 Vitamin D production and helps to protect you from seasonal mood 
changes. Natural sunlight also helps to keep you awake when you are 
feeling sleepy. Just open your curtains and let the the sunshine in.<br />
<script charset="windows-1251" src="//www.yengo.com/show.cgi?adp=100438" type="text/javascript"></script>

<h2>
2. Drink more water</h2>
If you’re dehydrated, you might feel even more tired. While it’s 
essential to drink enough water each day, you need to drink a bit more 
when you are feeling sleepy and tired to stay awake. Drinking a pint of 
cold water is a great way to refresh yourself on a hot summer day and to
 stay more alert when you are tired.<br />
<h2>
3. Eat the right foods</h2>
When you’re feeling sleepy, it’s important to pay attention to your 
diet. Don’t skip breakfast and make sure your lunch doesn’t consist of 
fatty foods. Try eating mini meals throughout the day which are rich in 
protein, and avoid coffee and energy drinks.<br />
<b>Read also – <a href="http://womanitely.com/superfoods-boost-brain-power/">10 Superfoods That Boost Brain Power</a></b><br />
<h2>
4. Take a walk</h2>
Sitting down won’t help you stay awake. When you feel very sleepy, go
 for a walk even if you have lots of tasks to accomplish. It really is 
an effective way to stay awake when you are feeling sleepy and tired. If
 you are at work and you are not allowed to go too far, then make a 
drink or walk to a your coworker’s desk.<br />
<h2>
5. Take deep breaths</h2>
A breathing technique can also help you stay awake. Start breathing 
in and out through your nose and pull your belly toward your diaphragm. 
Try to do this quickly to feel more alert. You can do it on your lunch 
break.<br />
<h2>
6. Listen to upbeat music</h2>
Listening to upbeat music that gets you tapping your feet will help 
you feel alert in no time. Avoid listening to relaxing music, such as 
classic music as it can make you sleepier. I often use this way and I 
can tell that it really works.<br />
<b>Read also – <a href="http://womanitely.com/amazing-benefits-music-therapy/">7 Amazing Benefits of Music Therapy</a></b><br />
<h2>
7. Get active each 30 minutes</h2>
Spending the whole day in front of the computer or TV can make feel 
tired and sleepy. To keep you feeling awake, your body needs to keep 
active. Get up and stretch your legs every 30 minutes to feel more alert
 during the day.<br />
<script charset="windows-1251" src="//www.yengo.com/show.cgi?adp=100437" type="text/javascript"></script>

<h2>
8. Fresh air</h2>
When you are feeling sleepy, a breath of fresh air might be something
 you need to feel more alert. If you are at work, open the windows or 
get outside during your break or lunch time. If you are in the car, open
 a window to refresh the air in your car as often as possible.<br />
<h2>
9. Take a shower</h2>
If you’re working from home and you need to stay awake, then take a 
shower. If you’re at work and you can’t take a shower, splash your face 
with cold water to wake up and feel more alert. It can be hard to do, 
but it will certainly help you feel less sleepy.<br />
<h2>
10. Take a nap</h2>
Sure, taking a nap isn’t for everyone when it comes to staying awake 
when feeling sleepy and tired, but it can help you a lot. Even if it’s 
only 10-15 minutes, a power nap can do wonders. Though, there are people
 who feel sleepier after the nap. Sometimes it can take up to 35 minutes
 to get rid of that sleepy feeling after the nap.<br />
When we’re tired we usually reach for coffee and energy drinks. In 
fact, they never help and they can even harm your health. Try out a few 
of these tips and see if they work for you. If you have any other tips 
for staying awake when you are feeling sleepy, don’t forget to share 
them with us in the comments section. You might help someone without 
even knowing it.<br />
<br />
<br />
Source from http://womanitely.com <br />

Tips on How to Stay Awake When You’re Feeling Sleepy and Tired

10 Apr 2015

Best Habits of Highly Healthy People

“To keep the body in good health is a duty… otherwise we shall not be
 able to keep our mind strong and clear.” This quote by Buddha is a life
 moto of highly healthy people. Don’t think that highly healthy people 
are crazy about their health, but they just develop effective habits to 
keep a good well-being. Nowadays there is no perfect formula for long 
life, physical health and happiness, but according to a large number of 
researches on health and longevity, these 7 habits will significantly 
improve your health and will make you feel better and happier day by 
day.<br />
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<h2>
1. They are organized and disciplined</h2>
If you want to be healthy, you should try to become organized. Being 
organized may lead to feeling more in control and having more mental 
energy. It will help you succeed in everything and do things on time. 
Highly healthy people prefer to work out in the morning every day. It 
requires good self-discipline and organization, because the person who 
works out at 6am before work has to do a lot of prep work. They pack the
 gym bag in advance and have a breakfast ready in the fridge. Being 
organized will help you become healthier.<br />

<h2>
2. They take care of their health</h2>
In our busy lives, it’s very easy to neglect the healthy habits that 
keep us feeling great and eating right. Highly healthy people usually 
have a habit to prioritize their health. They often prefer to dedicate 
time to different sport games and activities than to meet with friends 
for drinks. Moreover, they are very fastidious about their nutrition. 
Healthy people usually have a bunch of homemade food they have made 
beforehand. They always avoid fast food because they find it very 
harmful. They drink enough water throughout the day. Water gives us 
energy, cleans out our body and helps its systems function well. Such 
life choices provide us good health and wonderful mood.<br />

<h2>
3. They have an exercise schedule</h2>
Exercise and other physical activity are not only good for you, but 
they are also a fun way to spend time. Highly healthy people use sports 
as a tool to maintain the body in a good form. That’s why they set aside
 time for exercise in the mornings and evenings. Due to the high level 
of self-organization, they easily stick to the exercise schedule. They 
think that active lifestyle and regular sports will help them live 
longer.<br />

<h2>
4. They get enough sleep</h2>
A good night’s sleep is an essential part of both physical and mental
 well-being. It’s scientifically proved that sleep plays a critical role
 in immune function, memory, learning, metabolism and other vital 
functions. That’s why healthy people value a good night’s sleep. It is 
very important to wake up and go to sleep at the same time, because your
 body works according to a certain regime. We know that going without 
sleep for too long makes us feel terrible, because lack of sleep can 
increase cortisol levels. The choice of highly healthy people is always 
to enjoy a good night’s sleep, because it can make them feel ready to 
take on the world.<br />
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<h2>
5. They plan out meals</h2>
Healthy people try to move more and snack less. Eating impulsively or
 snacking when they are bored or in a bad mood is not their pair of 
shoes. This is one of the unhealthiest habits of many people. It is 
necessary to eat 4-5 times a day. Highly healthy people are devoted to 
packed meals and try not to reach for a bag of chips. Plus, they are 
regular customers at a grocery shop. These people believe that healthy 
foods nourish their body with all necessary vitamins and minerals.<br />

<h2>
6. They always find the right balance</h2>
The main principle of highly healthy people is to find the right 
balance in everything. They usually stick to this rule when it comes to 
their lifestyle, eating habits, sports and weight. Plus, they don’t run 
into extremes when something goes wrong, but live a full and active 
life. Moreover, it is necessary to know that regular and consistent work
 on yourself will bear good results and health improvement.<br />

<h2>
7. They have good cooking skills</h2>
Unfortunately, many healthy foods aren’t as tasty as junk foods. But 
nowadays there is a great variety of recipes how to cook a delicious 
dish using healthy ingredients. Many highly healthy people are talented 
chefs in the kitchen. So, if you are invited to the dinner, you will 
enjoy many dishes.<br />

This list of tips on how to be healthy can be a good start for you to
 change your attitude toward your health. As you see, staying healthy 
isn’t very difficult. What are your secrets to stay healthy? Do you 
prioritize your health?<br />
<br />

Source from http://womanitely.com

Best Habits of Highly Healthy People

10 Apr 2015

Things That Can Worsen Depression

Nowadays depression is one of the most widely spread mental disorders
 of many people. The main signs of depression are helplessness, 
hopelessness and the sense of futility. Moreover, it is scientifically 
proved that psychological, spiritual and economic factors can intensify 
those states. There are many other triggers that can make your 
depression grow progressively. This illness can be mind shattering and 
life altering. It is almost impossible to deal with life, when 
depression takes over. That’s why you should use different strategies 
which can make you feel better. We need to better understand what causes
 and exacerbates depression in order to avoid the consequences of this 
disease.<br />

<h2>
1. Lack of sleep</h2>
Lack of sleep and depression usually tend to come hand in hand. Both 
too much and too little sleep can worsen depression. It is desirable to 
go to bed and wake up approximately at the same time every day. People 
with insomnia have more risk of developing depression compared to those 
who get enough sleep. If depression includes insomnia, ask the doctor 
for help. This sleep disorder can be successfully treated by different 
techniques.<br />

<h2>
2. Stress</h2>
Stress is a good natural reaction that keeps you alert, motivated and
 ready to respond the danger. Unfortunately, chronic stress may lead to 
major depression. Even positive emotions, such as getting married or 
beginning a new job can be stressful and lead to a new episode of 
depression. You should try to use all possible ways to relax and avoid 
nerve-racking moments. Furthermore, sustained or chronic stress leads to
 elevated hormones such as cortisol, “stress hormone”, and reduced 
serotonin “hormone of happiness.” These chemical reactions can cause or 
worsen depression. Therefore, there are also problems with different 
regulation processes like appetite, energy, and sleep.<br />

<h2>
3. Foods</h2>
We are what we eat and drink. It is hard to believe, but even foods 
may contribute to the depression. Surely, a bar of chocolate isn’t going
 to make you suicidal. But if you consume a lot of caffeine, alcohol and
 refined sugar, you have a risk to meet or worsen depression. By the 
way, many dentists will tell you that fluoride is good for strengthening
 your teeth. It’s a myth. Fluoride causes depression, constipation and 
fluid retention. Foods we consume go right to our limbic systems, which 
are the emotional headquarters of the body.<br />

<h2>
4. Memories</h2>
It is difficult to believe, but people tend to remember past 
traumatic events and their feelings at those moments. Next time when 
they face the same situation, they feel the same painful and distressing
 emotions. Psychologists recommend people to avoid such situations if 
possible. You can also prepare yourself before facing something 
stressful. Such strategy will help you get rid of these painful emotions
 and enjoy your life.<br />
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<strong><br /><a href="http://womanitely.com/most-effective-ways-cope-with-depression/"></a></strong>

<h2>
5. Negative people</h2>
It’s important to know that other people can trigger one’s 
depression. So, if you are depressed, you’d better surround yourself 
with frank and positive people. If it is impossible, then try to spend 
less time with those who make you feel irritable and depressed. Toxic 
people and strained environment can only worsen the depression. Just try
 to replace negative feelings and thoughts with positive emotions. Don’t
 waste your time on people who make you suffer.<br />

<h2>
6. Social networks</h2>
Social networks can significantly worsen depression. You can see the 
photos of your friends, visiting some wondrous exotic places. When you 
begin to compare your success with others’, you can become helpless or 
even sad. You realize that their lives are perfect and your life isn’t 
interesting. Such destroying thoughts can prevent you from happiness.<br />

<h2>
7. Media</h2>
Numerous studies indicate that media can lead to depression, 
eliciting feelings of envy, social isolation and poor self-esteem. Plus,
 disturbing TV news or shows can aggravate depression. Try to visit only
 those websites and social messengers you are more comfortable with. If 
you are depressed, then you should stop watching TV and devote yourself 
to a hobby or do things you find interesting.<br />

I think this article will help you avoid such terrible thing as 
depression. Surely, there are a lot of other things that can worsen 
depression. It seems everyone has individual moments which can trigger 
negative emotions or depression. What other things can aggravate 
depression? Share your thoughts please.<br />
<br />
<strong>Source from http://womanitely.com</strong> <br />

Things That Can Worsen Depression

10 Apr 2015

Awesome Fitness Apps That Will Keep You Motivated

If you are trying to reach your fitness goal, there are many awesome 
fitness apps to download that will keep you motivated and help you 
attain any fitness goal. It’s a simple way to check in on your progress 
daily which is important to staying on track. Whether you want to drop 
those unwanted pounds, get some interesting workout ideas or monitor 
your calorie intake, these awesome fitness apps will certainly help you.
 They’ll link you up with people who coach you, cheer you on, and add a 
competitive edge to the process.<br />
<h2>
1. Fitbit</h2>
<div style="text-align: center;">
<img alt="Fitbit" class="aligncenter size-full wp-image-1346" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Fitbit.jpeg" width="332" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
Although this app is free, you might need at least one activity 
tracker. The Fitbit Flex and Fitbit Force are among the best trackers to
 look into. Even if you don’t want to buy the tracker, the <b>Fitbit</b> app can still help you reach your fitness goal. Without a tracker, the 
app can be used to log your weight, count calorie intake, and record 
your glucose levels and blood pressure. <br />

<br />
<h2>
2. Argus</h2>
<div style="text-align: center;">
<img alt="Argus" class="aligncenter size-full wp-image-1347" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Argus.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
With the <b>Argus</b> app, there’s no need to have a 
pedometer to know how many steps you have walked daily. The app uses GPS
 mapping of driving, cycling, and running, and it keeps track of your 
tea, coffee, and water intake. Moreover, you can snap photos of each 
meal to save on the app and become more aware of your eating habits. I 
love using Argus since it keeps track and monitors my food, hydration, 
workouts, activities, weight, vitals and sleep. The great news is that 
it’s absolutely free!<br />
<br />
<h2>
3. Fitocracy</h2>
<div style="text-align: center;">
<img alt="Fitocracy" class="aligncenter size-full wp-image-1348" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Fitocracy.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/ua/app/id509253726?mt=8">itunes.apple.com</a></i></div>
Want to make workout fun? The <b>Fitocracy</b> app is 
certainly worth checking out. Use the app to track your workouts, beat 
quests, earn points and unlock achievements. Fitocracy uses game-like 
stats that initiate friendly competition and boost your dedication at 
the gym! Consider joining a wonderful community of supportive Fitocrats 
who will help you stay motivated on your journey.<br />
<br />
<h2>
4. GAIN Fitness Cross Trainer</h2>
<div style="text-align: center;">
<img alt="GAIN Fitness Cross Trainer" class="aligncenter size-full wp-image-1349" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/GAIN-Fitness-Cross-Trainer.jpeg" width="320" /><br />
<i><a href="https://itunes.apple.com/us/app/gain-fitness-cross-trainer/id441646808?mt=8">itunes.apple.com</a></i></div>

With the <b>GAIN Fitness Cross Trainer</b> app, you 
literally have some personal trainers sharing customizable routines with
 you absolutely for free. Although this app is free, it offers plenty of
 amazing features, from setting alarms to remind yourself to exercise to
 tracking your workout progress. With a great variety of workout 
routines (from yoga to strength training) that you will get for nothing,
 I think this app is well worth checking out. To get endless workout 
variety and best training advice, you’ll need to pay around $5 – $10.<br />
<br />
<h2>
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5. Sworkit Pro</h2>
<div style="text-align: center;">
<img alt="Sworkit Pro" class="aligncenter size-full wp-image-1350" height="568" src="http://cdn.womanitely.com/wp-content/uploads/2014/06/Sworkit-Pro.jpeg" width="332" /><br />
<i><a href="https://itunes.apple.com/ua/app/id539623568?mt=8">itunes.apple.com</a></i></div>
If you are looking for the best app for circuit-training workouts, consider using <b>Sworkit Pro</b>.
 It’ll take you through 30-second intervals, and you’ll need to try and 
keep up. Choose what part of the body you want to train and for how long
 and start working out. From strength training and cardio to stretching 
and yoga, the options are endless! The Sworkit Pro app is not free, but 
the .99 cents are actually worth it.<br />

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<br />
 Source from http://womanitely.com<br />
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Awesome Fitness Apps That Will Keep You Motivated

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10 Apr 2015

Wi-FI Protected Setup (WPS) is Insecure: Here’s Why You Should Lock It

<img alt="router-wps-button" border="0" height="300" src="http://cdn3.howtogeek.com/wp-content/uploads/2013/11/router-wps-button.png" title="router-wps-button" width="650" /><br />
WPA2 with a strong password is secure as long as you disable WPS. 
You’ll find this advice in guides to securing your Wi-Fi all over the 
web. Wi-Fi Protected Setup was a nice idea, but using it is a mistake.<br />
Your router probably supports WPS and it’s likely enabled by default.
 Like UPnP, this is an insecure feature that makes your wireless network
 more vulnerable to attack.<br />
What is Wi-Fi Protected Setup?<br />
<script charset="windows-1251" type="text/javascript" src="//www.yengo.com/show.cgi?adp=100437"></script>
Most home users should be using WPA2-Personal, also known as WPA2-PSK. 
The “PSK” stands for “pre-shared key.” You set up a wireless passphrase 
on your router and then provide that same passphrase on each device you 
connect to your WI-Fi network. This essentially gives you a password 
that protects your Wi-FI network from unauthorized access. The router 
derives an encryption key from your passphrase, which it uses to encrypt
 your wireless network traffic to ensure people without the key can’t 
eavesdrop on it.<br />
This can be a bit inconvenient, as you have to enter your passphrase 
on each new device you connect. Wi-FI Protected Setup (WPS), was created
 to solve this problem. When you connect to a router with WPS enabled, 
you’ll see a message saying you can use an easier way to connect rather 
than entering your Wi-Fi passphrase.<img alt="connect-by-pushing-button-on-the-router" border="0" height="362" src="http://cdn3.howtogeek.com/wp-content/uploads/2013/11/connect-by-pushing-button-on-the-router.png" title="connect-by-pushing-button-on-the-router" width="650" /><br />
PIN: The router has a eight-digit PIN that you need to enter on your 
devices to connect. Rather than check the entire eight-digit PIN at 
once, the router checks the first four digits separately from the last 
four digits. This makes WPS PINs very easy to “brute force” by guessing 
different combinations. There are only 11,000 possible four-digit codes,
 and once the brute force software gets the first four digits right, the
 attacker can move on to the rest of the digits. Many consumer routers 
don’t time out after a wrong WPS PIN is provided, allowing attackers to 
guess over and over again. A WPS PIN can be brute-forced in about a day.
 [Source] Anyone can use software named “Reaver” to crack a WPS PIN.<br />
Push-Button-Connect: Instead of entering a PIN or passphrase, you can
 simply push a physical button on the router after trying to connect. 
(The button may also be a software button on a setup screen.) This is 
more secure, as devices can only connect with this method for a few 
minutes after the button is pressed or after a single devices connects. 
It won’t be active and available to exploit all the time, as a WPS PIN 
is. Push-button-connect seems largely secure, with the only 
vulnerability being that anyone with physical access to the router could
 push the button and connect, even if they didn’t know the Wi-Fi 
passphrase.<br />
<br />
connect-by-pushing-button-on-the-router<br />
PIN is Mandatory<br />
While push-button-connect is arguably secure, the PIN authentication 
method is the mandatory, baseline method that all certified WPS devices 
must support. That’s right — the WPS specification mandates that devices
 must implement the most insecure method of authentication.<br />
Router manufacturers can’t fix this security problem because the WPS 
specification calls for the insecure method of checking PINs. Any device
 implementing Wi-FI Protected Setup in compliance with the specification
 will be vulnerable. The specification itself is no good.<br />
Can You Disable WPS?<br />
There are several different types of routers out there.<br />
<ul>
<li>Some routers don’t allow you to disable WPS, providing no option in their configuration interfaces to do so.</li>
<li>Some routers provide an option to disable WPS, but this option does 
nothing and WPS is still enabled without your knowledge. In 2012, this 
flaw was found on “every Linksys and Cisco Valet wireless access point… 
tested.” [Source]</li>
<li>Some routers will allow you to either disable or enable WPS, offering no choice of authentication methods.</li>
<li>Some routers will allow you to disable PIN-based WPS authentication while still using push-button authentication.</li>
<li>Some routers don’t support WPS at all. These are probably the most secure.</li>
</ul>
<img alt="disable-wps-on-router[4]" border="0" height="307" src="http://cdn3.howtogeek.com/wp-content/uploads/2013/11/disable-wps-on-router4.png" title="disable-wps-on-router[4]" width="650" /><br />
If your router allows you to disable WPS, you’ll likely find this 
option under Wi-FI Protected Setup or WPS in its web-based configuration
 interface.<br />
You should at least disable the PIN-based authentication option. On 
many devices, you’ll only be able to choose whether to enable or disable
 WPS. Choose to disable WPS if that’s the only choice you can make.<br />
<br />
We’d be a bit worried about leaving WPS enabled, even if the PIN 
option appears to be disabled. Given the terrible record of router 
manufacturers when it comes to WPS and other insecure features like 
UPnP, isn’t it possible that some WPS implementations would continue to 
make PIN-based authentication available even when it appeared to be 
disabled?<br />
<script charset="windows-1251" type="text/javascript" src="//www.yengo.com/show.cgi?adp=100438"></script>
<img alt="disable-wi-fi-protected-setup-on-router" border="0" height="459" src="http://cdn3.howtogeek.com/wp-content/uploads/2013/11/disable-wi-fi-protected-setup-on-router.png" title="disable-wi-fi-protected-setup-on-router" width="650" /><br />
Sure, you could theoretically be secure with WPS enabled as long as 
PIN-based authentication was disabled, but why take the risk? All WPS 
really does is allow you to connect to Wi-Fi more easily. If you create a
 passphrase you can easily remember, you should be able to connect just 
as fast. And this is only an issue the first time — once you’ve 
connected a device once, you shouldn’t have to do it again. WPS is 
awfully risky for a feature that offers such a small benefit.<br />
<br />
<b>Source: h<a href="http://www.howtogeek.com/" target="_blank" title="How to Geek">ttp://www.howtogeek.com</a></b>

Wi-FI Protected Setup (WPS) is Insecure: Here’s Why You Should Lock It

WPA2 with a strong password is secure as long as you disable WPS. You’ll find this advice in guides to securing your Wi-Fi all over the web. Wi-Fi Protected Setup was a nice idea, but using it is a…

11 Mar 2015

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