Anxious Thoughts and Broken Records

Have you ever noticed that anxious thoughts are like a broken record?

I know with Ipods etc. it's a bit outdated to be using a record analogy here but it works well to illustrate a key point about anxious thoughts.

Remember when a record got scratched it made a very unpleasant sound and caused the needle to get stuck on the same groove.

The same one line would play over and over again ad nauseam until you picked up the needle and moved it past the scratch.

Anxious thoughts are bit like this. You might be happily going about your day and then something triggers an anxious thought.

The worry the thought creates sends an unpleasant shock wave through your nervous system. (The scratch on the record).

Then once you start reacting to the anxious thought it is hard to stop thinking about it over and over again. (The needle stuck in a groove)

The repetitive anxious thought can last minutes, hours , days depending on how upset you become by the thought.

I want to share with you a quick technique to jump out of this anxious groove. This technique is you learning how to pick up the record needle and move it past the scratch.

Here it is:

1, Observe 2, Trust 3, Move

Observe the anxious thought and label it. Say

"Oh there is fear X again, imagine that"

Try your very best to not get sucked into reacting emotionally to the thought.

Then

Trust that what you are worrying about will in all probability never come about. Almost all the anxious thoughts we have are a complete waste of our energy.

Trust that things will work out fine.

Joseph Cossman said "If you want to test your memory, try to recall what you were worrying about one year ago today."

If you are religious/spiritual then hand your anxious thought over to a higher power. Trust that there is nothing to fear and you will be looked after.

Trust and let it go.

"Every evening I turn my worries over to God. He's going to be up all night anyway. " ~Mary C. Crowley

Lastly,

Move your attention elsewhere. Focus on something positive that takes your mind out of the anxious groove.

Replace the anxious thought with a positive thought. You are not trying to suppress the anxious thought, you are simply moving your attention elsewhere. To continue the record analogy, you pick the record needle up (your attention) and move it out of the groove it was caught in.

If you are engaged in an activity then move your attention fully there. Be 100% present in the moment.

If you are walking focus on the surroundings, if you are driving observe all the sights and sounds. If you are with someone focus all your attention on them.

By moving your attention into the present moment there is no room for anxious thoughts to dominate your mind.

Play around with both moving your attention to positive thoughts or into the present moment. Different people find one or the other is easier to accomplish. The key thing is to move your mind out of the anxious groove and put you back in your natural flow.

So to sum up remember O.T.M.

Observe, Trust, Move

It takes a bit of practice but as long as you remember the above 3 steps you will be able to dramatically eliminate anxious thoughts from your day.

To learn more about how to end panic attacks and general anxiety fast then

CLICK HERE TO STOP PANIC ATTACK

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Advanced Photoshop Fun

If you've gotten a good handle on the basics of Adobe Photoshop and just want to take a few tutorials to learn some advanced speedy little tricks here are some neat online Photoshop tutorials to try.

The very newest of the Photoshop tutorials is the lesson on replacing color. This will teach you not only how to replace color throughout the image, but how to go about replacing a series of the same color in various shades with the same kind of color gradient in a different color.

You can take part in this Photoshop tutorial from the vendor's Web site or can download it as a PDF and read it at your leisure.

Should you have no Adobe Acrobat reader installed on your computer you'll need that to use the PDF but it's easily downloaded from the site at no charge in just a few quick seconds.

Another of the clever Photoshop tutorial lessons is the means to form your Photoshop text in a circle. This circular text formatting has traditionally called for a vector but the version 5 lets you create your circular text with much more ease, and no vector.

This Photoshop tutorial, as with the other advanced training programs, can be read online or with a downloadable PDF.

For those of you who like the creative effect of a curling page you can learn how to do this with a Photoshop tutorial as well. In the same lessons you can learn to use Adobe paths and to create gradients of your own.

One whimsical little Adobe Photoshop trick taught through tutorials is called flag in the wind. Created at the request of several Photoshop users who logged onto Usenets, the technique teaches photographers how to use Photoshop's displace filter to create the look of a breezy movement.

Once the above techniques have been mastered additional advanced Photoshop tutorials teaching things like custom interfaces, and the quick photo effects of masking. One of the fun uses for this tactic is to take one head and place it on the body of another person. Everyone needs that technique right?

Some of the Photoshop tutorials are specific to materials and fabric. Tutorial number nine, for example, teaches the use of Adobe Photoshop with metal, while the next lesson number ten teaches the use of wood as a Photoshop material.

Textured spheres and round buttons can be designed with Photoshop with any material once you've taken the basic materials lessons.

Wood texture tutorials teach bevel and button creations, while metal textures can be used for interfaces as well.

GIF lessons are important additions to your Photoshop basic tutorials. GIFs are not that easy to master, but their transparency is the reason they're still important.

You can tackle runny text lessons in advanced tutorials too. Just in case you have a bent for the bloody, say at Halloween time, you can learn this point and click technique with Photoshop classes.

Other advanced Photoshop tutorials teach gold and raised text creation, soft text with a beveled look and an alien skin, chrome and textured 3-D text, and layered masking.

Master The Basics Of Adobe PhotoshopWith My 2 Hour Easy To Use Photoshop Video Tutorial.

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3 Random Fitness and Nutrition Tips

I just had some random workout and nutrition tips for you on my mind today, so here they are:

1. Onions = Amazing Superfood… Eat onions daily if possible.

Not only do I love onions, but I recently read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.

Kind of weird huh… but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.

I've also read dozens of studies that correlated onions (and garlic too) with pretty impressive reductions in cancer risk.

I like to add onions to almost any meals I can think of… slices on sandwiches, added to salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.

2. Mix up your workouts with "5-minute bodyweight exercise challenges"

This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.

You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.

Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).  I've also used 1-arm dbell swings for these 5 min drills and they work great.

This works best by trying to do 20 or 30 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.

We've even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.

From what I've seen, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are pretty impressive numbers. I think my record was somewhere around 225 bw squats in 5 minutes.
3. Example of the Glycemic Index (GI) being useless

In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

Case in point…

Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream).  However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!

Trust me… watermelon isn't making anyone fat!

The lesson… GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving.

Watch This Amazing Video For More Information

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Adding Sunlight Through The Trees

In this Adobe Photoshop tutorial, we're going to learn how to add beams of sunlight through trees, which is not only a great way to make an image look more interesting, it's also a lot easier to do than you might think, as we'll see. We'll even finish things off by making the sunbeams appear to be shining on the ground after they pass through the trees, which adds more realism to the final effect.

Step 1: Find The Color Channel With The Highest Contrast

Free Adobe Photoshop tutorials, Photoshop tutorials and photo shop tutorials on photo effects and Photoshop effects.

With our image open in Photoshop, the first thing we need to do is find out which of our three color channels (Red, Green and Blue) contains the highest amount of contrast. To do that, switch over to your Channels palette, which by default is grouped in beside your Layers palette. You'll see the "Red", "Green" and "Blue" channels listed, which combine to create all the colors we see in our image. You'll also see what appears to be a fourth channel, the "RGB" channel at the top, but it's really just the composite of the Red, Green and Blue channels ("RGB" stands for "Red, Green and Blue") and isn't a channel itself:

We're interested in the three color channels, and what you want to do is click on each channel while keeping an eye on your image to see which one of them gives us the highest amount of contrast in the image.

Click on the Red channel first and you'll see your image turn black and white. Remember what it looks like, then click on the Green channel. You'll see a different looking black and white version of the image. Again, remember what it looks like, then click on the Blue channel for a third black and white version of the image. You want to choose the version that offers the highest amount of contrast, and chances are, if the image you're working on looks similar to mine, it will be the Blue channel with the highest contrast. Here's what my Blue channel looks like. The sky in the background is nice and bright while the trees and ground are very dark, exactly what I was looking for:

Step 2: Make A Copy Of The Channel

Now that I know my Blue channel is the one that offers the highest amount of contrast, I need to make a duplicate of it. To copy a channel, simply click on it and drag it down onto the New Channel icon at the bottom of the Channels palette (it's the second icon from the right):

Release your mouse button and you'll see the copy of the channel below all the other channels in the Channels palette. Since I copied my Blue channel, Photoshop named the duplicate "Blue copy":

Adobe Photoshop tutorial: Drag the black slider towards the right until all the dark areas in the image appear filled with solid black.

Click OK when you're done to exit out of the dialog box. Here's my image after dragging the slider. The dark areas now appear filled in with black while the sky in the background remains nice and bright:

Adobe Photoshop tutorial: The copy of the Blue channel after darkening the dark areas further with Levels.

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3 Simple, Healthy Meal Plans You Can Start Right Now

Is it possible to put together a simple and healthy meal plan?  One that is not going to be complicated and hard to follow?  Yes.  It is possible and I will show you how.   The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.Here are 3 healthy meal plans you can get started on right now.

Breakfast

Protein should be included in every meal throughout the day and breakfast is no exception.  Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast.  Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are:

Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten.

2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit

Smoked salmon over sliced tomato and 1 green apple

Lunch

The same rules apply as breakfast.  An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before.  Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are:

Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by  ½ cup of pineapple.

Leftover chicken legs with ½ sweet potato and broccoli.

Lean hamburger over portabella mushroom and brown rice.  Cooked vegetables or a green salad.  1 orange.

Dinner

You can really be creative with dinner.  Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed.  Again, always remember to include protein and carbohydrates.

3 great sample dinners are:

Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a  fresh fruit salad.

Buffalo meat balls over rice pasta with sautéed broccoli.

Snacks

You never want to let your body get too hungry.  Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult.  It's important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby.

3 great snacks are:

2 Tbsp almond butter on ½ apple

Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added)

Cottage cheese and pineapple

Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results.  Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals.

To get started right away on your own fat loss goals , download these Simple and Healthy Meal Plans right now.

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3D Computer Animation: The Skills and Training You Need

3d animation or graphics make use of a 3 dimensional depiction of content that is in geometric form for the reason of rendering images that are in two dimensional forms. The usage of 3d animation may be immense. It may be used in computer graphic applications, making 3d animation games and even cartoon films for the kids. 3d animation may also be used in corporate reports and in websites and consequently because of their three dimensional nature make a better impact and sound understanding.

Similarity and difference between 3d animation and 2d animation

Although there is an entire dimension addition in 3d animation when compared to 2d, yet the basic algorithm on which 3d animation rely upon is the same in both the case. This simailarity is apparent in the wire frame format mainly.

The difference between the 2d and 3d animation is not enough. They both use each other to get the desired effects. For example 2d animation uses 3d effects like lighting and at the same time, the 3d animation uses rendering techniques that are taught in 2d. although there are differences like a 3d animation is technically not a graphic till the time it is rendered in such a way that visually it attains the stature of 3d. Thus, in order to be trained in 3d animation, one needs to be skilled in 2d graphics as well.

3d animation training

Bringing characters to life is not as easy as it appears. It needs a lot of practice and hard work. Although with a proper training in visual effects and an in-depth knowledge of 2d graphics and 3d animation, one can easily create, out of the world website, design products, make games that truly belong to the next generation and much more.

The answer such high goals and aspirations is a thorough and strong knowledge of Graphics and the various packages that may help you to render a sketch into life. Some of the packages that may make you a skilled in 3d animation are flash, macromedia etc. But before you know such 3d animation packages, it's always advised to have an idea and perfection in packages like Photoshop that forms the basis of any graphic activity.

The 3d animation is taught in various schools and institutes focused in animation and communication design. Different institutes have different curriculum to offer its students in order to train them into skilled animators. Usually, computer animation courses include 2d and 3d animation, digital arts, digital animation course, editing and visual effect course etc.

The best part about 3d animation is that even professionals can excel the art by doing some online courses in the same field that enriches their art further and make them further skilled and expertise animators.

The Basic 3d animation knowledge

·Developing primary characters by using bouncing ball principle.
·Understanding the anatomy of the character and setting models with the help of knowledge in proportions.
·Colour theory knowledge.
·Bone structure and skin textures.
·Colour rendering.

The Intermediate 3d animation skills
·Modeling the character and understanding mesh tool.
·Shading skills
·Sketching and rigging skills.
·Software knowledge and making their use.

Advanced 3d animation training
·Conceptualizing an animation along with facial features and creating full fleshed characters.
·Making short animation movie.
·Shading, lighting and rendering using layers.
·Giving the final fluid effect. Practically using all the packages together along with sketching to get the perfection in 3d animation.

 

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Adobe Photoshop Tutorials – The Best All Round Program For Amateur and Professional Photographers

If you are a photo enthusiast you are no longer tied to the past when it comes to how to take great photos. With the help of digital technology we can now take average photos with our digital cameras and turn them into something incredible using digital photo editing software programs such as Adobe Photoshop with some excellent online adobe photoshop tutorials.

Due to today's technology we are no longer tied to the past. Less than 20 years ago we were tied to film and photo processing, dark rooms and light meters, shutter and film speed, as well as a whole host of other technical terms. With technology all we have to do is point, shoot, upload, and print.

In the past you needed perfect lighting conditions in order to create perfect photos. Unfortunately you couldn't always rely on nature for those perfect lighting conditions, so what would you do then? Using Adobe Photoshop you no longer need to rely on nature in order to create a perfect shot; using Photoshop you can take dark photos and edit them to make it look like they were taken in the best possible conditions.

This is only one of the hundreds of amazing things you can do using Photoshop. Red eye is unavoidable, even for the most experienced photographer. Regardless if you have the most expensive camera on the market today, you still are unable to completely avoid the red eye phenomenon. Adobe comes equipped with a red eye tool that detects and eliminates red eye with a quick click of your mouse.

You no longer need to let red eye destroy your photos. Regardless of whether it is a person or a pet, Adobe will wipe out red eye forever.

Close up photos can be another tricky area when taking photos of individuals, especially when they have less than perfect skin. No one likes to see their skin up close and using Photoshop you can edit out wrinkles, pimples, scars, moles, etc. to give everyone that beautiful perfect skin they longed for. Take the fear out of zooming with Photoshop.

We have all seen magazines with impossibly perfect models. What most people don't understand is that it's not the makeup that makes them look perfect and you are definitely not looking at their natural skin. We can thank Photoshop for their perfect, glamorous look. With a bit of work Photoshop can even create a thin person out of an overweight one. Amazingly enough, you can even turn a 60 year old woman into a 20 year old. This is the incredible power of Photoshop.

The items I have mentioned are only the tip of the iceberg when it comes to all that you can do with this program. With some creativity and imagination the sky is the limit with this program. Regardless of whether you are an amateur or professional when it comes to your camera, everyone can create amazing results with a few clicks of the mouse and Adobe Photoshop.

You can make technology work for you. Turn your computer into a digital darkroom with Adobe Photoshop and ensure that each photo you take turns out incredible. Easily turn your average photos into incredible works of art using Adobe Photoshop Tutorials.

Discover The Adobe Photoshop Tutorials That Reveal How To Master The Basics Of Photoshop In Just 2 Hours With Learn Photoshop Now Video Tutorials

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