Your Personal Goals and How to Achieve Them in the New Year

Many of us are frustrated when we look back at the goals we set at the beginning of the year and see how many of them are unfulfilled. Here are some thoughts about how to achieve your goals and some ideas about what some of them could be.

Stay Motivated:

Think small: Want to lose weight? That’s great, but break your goal into small pieces. If you want to lose 20lbs, break it up into 5lb segments. Training for a race? Start by running a distance you feel comfortable with and increase it over time, so you won’t feel like you’re defeated before you start.

Keep Track: Chart your progress. There will be ups and downs but stick with it! Two pounds  is TWO pounds!  An additional 100 yards in the same time frame is progress.

Celebrate your successes and stay positive: Talk about your successes to friends and family, they’ll give you positive feedback which will motivate you even more.

Find an accountability partner: Pick someone you trust and can be honest with you. Maybe someone that has the same goals so you can relate to each other’s struggles and accomplishments.

Cut yourself a break: This has two meanings – don’t be too hard on yourself, be realistic and keep your eye on the prize. And take a small break every once in a while; have a slice of pizza, skip a day’s training, but be sure and get back to fulfilling your goal right away.

Here Are Some Personal Goals You Might Find Interesting:

Of course, top of the list is learning a new language!

Learn a new hobby or skill – paint, garden, woodworking, learn a musical instrument.

Write a journal – Entries don’t have to be long, detail your daily highs and lows and when you look back, you’ll be able to see patterns that can help motivate you in attaining your goals.

Take a class – check out courses at local schools or online. Learn history, literature, art, coding, music.

Here are some self-improvement ideas:

Meditation or Mindfulness – meditation and mindfulness can reduce stress and help you focus. You can try it yourself, or here are some apps to help get you started:

Time Management – Do you ever wonder at the end of the day where all those hours went? Using a planner, whether physical or online, can help you fill in the time gaps and schedule the mundane things you have to do to spend your time more efficiently so you can achieve your goals.

Read More – Focus on what you’re interested in – be it fiction or non-fiction. Find a book club that reads the kind of books you’re interested in. It’s a great way to meet new people with parallel interests.

Staying motivated to achieve your goals isn’t easy, especially with the time demands in today’s world, but be practical and select what gives you fulfillment, break it up into practical steps and periods of time, and soon you’ll integrate something that’s important to you into your daily life.

One of the best ways to keep your mind active, learn about other cultures and expand your horizons is by learning a second language. For personal, online Spanish lessons at any level, click here for more information. Happy New Year – Feliz Año Nuevo

Son las 3 a.m. y estoy despierto. ¿Cómo me vuelvo a dormir?/I’m Often Wide Awake at 3 A.M. How Do I Get Back to Sleep?

Los expertos en sueño ofrecen recomendaciones para dormir profundamente toda la noche.

Es normal despertar varias veces durante la noche, a menudo cuando el cerebro atraviesa distintos ciclos de sueño más o menos profundo. Las personas mayores a menudo tienen que salir de la cama para ir al baño. Todo esto suele ser inofensivo. La mayoría de la gente no tiene dificultad para volver a dormirse y puede que a la mañana siguiente ni siquiera recuerden que se despertaron a mitad de la noche.

Leer más aquí

Sleep experts offer advice on sleeping soundly through the night.

It’s normal to wake up a few times during the night, as the brain cycles through various stages of deeper and lighter sleep. Older people also often have to get out of bed to use the bathroom one or two times during the night. Waking up at night is usually harmless. Most people have no trouble falling back asleep and may not even remember their nighttime awakenings the next morning.

Read More here in Spanish

Un experimento demuestra que el cuerpo combate a la comida rápida como si fuera una infección/An experiment shows that the body fights fast food like an infection

Al recibir comida rápida como alimento, el organismo se ve obligado a producir más glóbulos blancos, como si estuviera bajo ataque.

Grasa. Porciones desmedidas. Productos hiperindustrializados, que se congelan indefinidamente hasta que llegue el próximo cliente. De manera natural, el organismo humano no está preparado para procesar la comida rápida. Una investigación reciente asegura, incluso, que la combate como si se tratara de una infección bacteriana.

¿Cómo recibe el cuerpo humano la ingesta de comida rápida?

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An experiment shows that the body fights fast food like an infection

By receiving fast food as food, the body is forced to produce more white blood cells, as if under attack.
Grease. Excessive portions. Hyper-industrialized products, which are frozen indefinitely until the next customer arrives. Naturally, the human body is not prepared to process fast food. Recent research even ensures that it fights it as if it were a bacterial infection.

How does the human body receive fast food intake?

Read more in Spanish

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8 datos sobre la importancia del sueño que debes conocer/8 facts about the importance of sleep that you should know

Cuánto dormimos y cuánto dejamos de dormir son cuestiones que cada vez más concentran la atención de la comunidad científica

El sueño se ha convertido en un tema fundamental para quienes se preocupan por la salud.

Cuánto dormimos y cuánto dejamos de dormir son cuestiones que cada vez más concentran la atención de la comunidad científica, así como de ciudadanos (insomnes o no) preocupados por su propio bienestar.

Pero ¿cuánto sabemos acerca del sueño y su impacto en nuestras vidas?

1. La importancia de descansar ocho horas (más o menos)

Una de las recomendaciones más extendidas sobre el sueño es la de dormir ocho horas cada noche.

El consejo se sustenta en investigaciones que indican que tanto quienes duermen mucho como quienes duermen poco tienen una mayor probabilidad de sufrir de ciertas enfermedades y de vivir menos tiempo.

Pero es difícil saber si es la falta de sueño la que causa la enfermedad o si se trata de un síntoma de un estilo de vida poco saludable.

Ae asume que una persona duerme poco cuando de forma regular disfruta de menos de 6 horas diarias de sueño; mientras que se considera que duermen demasiado quienes lo hacen durante más de 9 o 10 horas al día.

En el caso de los niños, sin embargo, se recomiendan hasta 11 horas de sueño nocturno; mientras que los adolescentes deben hacerlo hasta por 10 horas.

Para saber más haga click aquí

8 facts about the importance of sleep that you should know

How much we sleep and how much we stop sleeping are issues that are increasingly attracting the attention of the scientific community

Sleep has become a fundamental issue for those who care about health.

How much we sleep and how much we stop sleeping are issues that are increasingly drawing the attention of the scientific community, as well as citizens (insomniacs or not) concerned about their own well-being.

But how much do we know about the dream and its impact on our lives?

The importance of resting eight hours (more or less)

One of the most widespread recommendations about sleep is to get eight hours of sleep each night.

The advice is based on research that indicates that both those who sleep a lot and those who sleep little are more likely to suffer from certain diseases and live less time.

But it is difficult to know if it is a lack of sleep that is causing the disease or if it is a symptom of an unhealthy lifestyle.

Ae assumes that a person sleeps little when they regularly enjoy less than 6 hours of sleep per day; whereas those who sleep more than 9 or 10 hours a day are considered to sleep too much.

In the case of children, however, up to 11 hours of nighttime sleep is recommended; while teenagers must do it for up to 10 hours.

To Find out more in Spanish, click HERE

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Así evitarás subir de peso durante esta cuarentena/This is the way you will avoid gaining weight during this quarantine

Quedarte en casa no necesariamente debe significar que debas subir de peso, y la nutrióloga Mara Alemán ofrece una serie de recomendaciones ante esta situación.

Para evitar la propagación del coronavirus, la Organización Mundial de la Salud (OMS) y la Secretaría de Salud pidieron a la población permanecer en casa.

Sin embargo, si se tiene malos hábitos como no hacer ejercicio o tener una alimentación alta en grasas o harinas, esto podría ocasionar aumento de peso.

Es por ello que la nutrióloga Mara Alemán, da algunas recomendaciones para evitar subir de peso durante esta cuarentena.

Para saber cómo evitar aumentar de peso, haga clic AQUÍ

This is the way you will avoid gaining weight during this quarantine

Staying at home does not necessarily mean that you have to gain weight, and nutritionist Mara Alemán offers a series of recommendations in this situation.

To prevent the spread of the coronavirus, the World Health Organization (WHO) and the Ministry of Health asked the population to stay home.

However, if you have bad habits like not exercising or eating a high fat or flour diet, this could lead to weight gain.

That is why the nutritionist Mara Alemán gives some recommendations to avoid gaining weight during this quarantine.

To find out how to avoid gaining weight click HERE in Spanish

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Ayude a su memoria con lo que come y hace/Help your memory with what you eat and do

Dieta sana activa el cerebro

El exceso de trabajo, la alimentación deficiente y la falta de prácticas para ejercitar la memoria poco a poco van minando la capacidad de retener y cuando te percatas estás de pie en determinado espacio sin recordar para dónde ibas o lo que ibas a hacer.

A lo mejor es el momento de que hagas cambios no solo en tu dieta diaria, sino que busques rutinas que te ayuden a ejercitar la memoria, pues aunque generalmente culpamos a la edad por las fallas que empiezan a evidenciarse, esta habilidad puede mejorar notablemente con ciertas prácticas y una nutrición adecuada.

Empecemos por algunos alimentos que los expertos sugieren consumir.

Para leer más, haga clic AQUÍ

Help your memory with what you eat and do

A Healthy Diet Activates the Brain

Excessive work, poor diet and lack of practice to exercise memory gradually undermine the ability to retain and when you realize you are standing in a certain space without remembering where you were going or what you were going to do.

Maybe it is time for you to make changes not only in your daily diet, but also to look for routines that help you exercise your memory, because although we generally blame the age for the failures that begin to show, this ability can improve markedly with certain practices and proper nutrition.

Let’s start with some foods that experts suggest consuming.

To read more in Spanish, click HERE

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Los 5 pasos para ser puntual/The 5 steps to be on time

Llegar tarde al centro de estudios, al trabajo o a una cita puede resultar un accidente, pero ser impuntual se hace costumbre, aun cuando se tiene consciencia de que no causa buena impresión, de hecho, se trata de una conducta que pone en desventaja a quien la practica. En definitiva, esta mala costumbre podría generar problemas en las relaciones tanto personales como profesionales.

Sorprendentemente, a la mayoría de los impuntuales crónicos de verdad les desagrada llegar tarde, pero es un hábito súper difícil de superar.

Entonces, ¿cómo lo hacen aquellas personas que siempre llegan inmaculadamente a tiempo?, esas que sin importar qué pasa, nunca llegarán tarde… Conozcamos algunos de sus hábitos y tratemos de aprender de ellas.

Para obtener más información haga clic aquí

The 5 steps to being on time

Arriving late to the study center, work or an appointment can be an accident, but being late becomes a habit, even when you are aware that it does not make a good impression. In short, this bad habit could cause problems in both personal and professional relationships.

Surprisingly, most chronically late people actually dislike being late, but it’s a super-difficult habit to overcome.

So how do those people who always arrive immaculately on time do it? Those who, no matter what happens, will never be late … Let’s get to know some of their habits and try to learn from them.

To find out more click HERE

5 curiosidades sobre los sueños/5 curiosities about dreams

Sueños: misterioso, desconcertante, revelador y, a veces, un infierno de pesadilla. Los sueños son todo eso y mucho más.

Soñar es una de las experiencias más misteriosas y emocionantes de nuestras vidas, por lo que es natural que queramos saber tanto como podamos sobre la psicología de los sueños.

Los sueños jugaron un papel importante en la vida de las personas, un ejemplo es con el nacimiento de la civilización mesopotámica, ya que la mayoría de las decisiones de gobierno de esta cultura se basaron en el significado de los sueños.

Para obtener más información haga clic aquí

5 curiosities about dreams

Dreams: mysterious, puzzling, revealing, and sometimes a nightmare hell. Dreams are all that and much more.

Dreaming is one of the most mysterious and exciting experiences of our lives, so it is natural that we want to know as much as we can about the psychology of dreams.

Dreams played an important role in people’s lives, an example is with the birth of the Mesopotamian civilization, since most of the government decisions of this culture were based on the meaning of dreams.

To find out more, click HERE

¿Sabías que una manzana tiene 100 millones de bacterias?/Did you know that an apple has 100 million bacteria?

Según un nuevo estudio, además de contener fibra y vitaminas, una manzana también contiene alrededor de 100 millones de bacterias, y si estos microbios son buenos o malos para la salud pueden depender de cómo se cultivó la fruta.

En general, las manzanas orgánicas y convencionales están ocupadas por un número similar de bacterias.

El estudio, publicado en la revista Frontiers in Microbiology, muestra que las manzanas orgánicas albergan una comunidad bacteriana más diversa y equilibrada, lo que podría hacerlas más sanas y sabrosas que las manzanas convencionales, así como mejores para el medio ambiente.

«Las bacterias, hongos y virus en nuestros alimentos colonizan transitoriamente nuestro intestino», dijo el profesor Gabriele Berg, de la Universidad de Tecnología de Graz, Austria.

«Cocinar mata la mayoría de estos, por lo que las frutas crudas y los vegetales son fuentes particularmente importantes de microbios intestinales», dijo Berg.

Para ayudarnos a elegir sabiamente a nuestros colonos colónicos, el equipo analizó el microbioma de una de las frutas favoritas del mundo: la manzana.

“En 2018 se cultivaron 83 millones de manzanas y la producción continúa aumentando. Pero mientras estudios recientes han mapeado su contenido de hongos, se sabe menos acerca de las bacterias en las manzanas «, dijo Berg.

Los investigadores compararon las bacterias en las manzanas convencionales compradas en la tienda con las de las orgánicas frescas combinadas visualmente.

Para leer más sobre manzanas, haga clic AQUÍ

Did you know that an apple has 100 million bacteria?

According to a new study, in addition to containing fiber and vitamins, an apple also contains about 100 million bacteria, and whether these microbes are good or bad for health can depend on how the fruit was grown.

In general, organic and conventional apples are occupied by a similar number of bacteria.

The study, published in the journal Frontiers in Microbiology, shows that organic apples house a more diverse and balanced bacterial community, which could make them healthier and tastier than conventional apples, as well as better for the environment.

“The bacteria, fungi and viruses in our food temporarily colonize our intestines,” said Professor Gabriele Berg of the University of Technology in Graz, Austria.

“Cooking kills most of these, so raw fruits and vegetables are particularly important sources of intestinal microbes,” Berg said.

To help us choose our colonists wisely, the team analyzed the microbiome of one of the world’s favorite fruits: the apple.

“In 2018, 83 million apples were grown and production continues to increase. But while recent studies have mapped their fungal content, less is known about bacteria in apples, ”said Berg.

The researchers compared the bacteria in conventional apples bought at the store with those of fresh organic visually combined.

To read more about apples, click HERE

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Dormir con tu perro es clave para un buen descanso/Sleeping with your dog is the key to a good rest

¿Cansado del trabajo?, ¿Estresado? Te contamos que hay una solución a todo esto. El Centro del Sueño de la Clínica Mayo en Scottsdale, Estados Unidos, informó que dormir con tu perro o mascota mejorará tu calidad de sueño. De esta manera tu estado emocional y el estrés mantendría un mejor equilibrio y no estarías de mal humor todo el tiempo.

Un estudio titulado “Un examen de la calidad del sueño y las rutinas del descanso de las mujeres adultas en relación con la propiedad de las mascotas y el alojamiento compartido” examinó a 962 mujeres que viven en Estados Unidos. El objetivo era ver cómo este tipo de cercanía afectaba la calidad del sueño.

El estudio demostró que las personas que duermen con su mascota tienen mayor seguridad al dormir, suelen dormir mucho mejor y su presencia les da más confianza en si mismos.

Dormir con tu perro es lo mejor
Los resultados revelaron que de las 962 mujeres participantes, el 57% dormía con sus parejas; el 55 %, con sus perros; y el 31 %, con su gato.

Sleeping with your dog is the key to a good rest

Tired of work? Stressed? We tell you that there is a solution to all this. The Mayo Clinic Sleep Center in Scottsdale, United States, reported that sleeping with your dog or pet will improve your quality of sleep. In this way your emotional state and stress would maintain a better balance and you would not be in a bad mood all the time.

A study titled “An Examination of Adult Women’s Sleep Quality and Sleep Routines in Relation to Pet Ownership and Shared Housing” examined 962 women living in the United States. The objective was to see how this type of closeness affected the quality of sleep.

The study showed that people who sleep with their pet have more security when sleeping, tend to sleep much better and their presence gives them more self-confidence.

Sleeping with your dog is the best. The results revealed that of the 962 participating women, 57% slept with their partners; 55%, with their dogs; and 31% with their cat.