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Ten Tips to Improve Your Speaking Voice

One of the most important components of public speaking is the sound of your voice. It influences the impact of your message, and might even make or break the success of your speech. Fortunately, for many people, good voice quality can be learned.

Instructions :

  1. Breathe from your diaphragm - Practice long and controlled exhales. When you speak, use breath to punctuate your point. For example, take a breath at the end of each phrase whether you need to or not. Use that opportunity to pause and let the listeners absorb what you say.
  2. Use pitch - Lower pitches generally are more soothing to hear. However, modulating your pitch for emphasis will keep your listeners engaged. Develop your pitch by practicing humming.
  3.  Moderate your volume - Find out if you speak too loudly or too softly. When you begin speaking, ask your audience how your volume is (each situation is different). Try to stay at the appropriate volume throughout your speech.
  4. Moderate your pace - This one is also closely related to breath. If you speak too quickly, people can't keep up. If you speak too slowly, people will lose interest. Record your speech to determine if you need to change your pace. Get feedback from others.
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  5. Articulate - Try exaggerating your lip movement to reduce mumbling. Practice articulating tongue twisters and extending and exaggerating vowel sounds. Become an expert at articulating tongue twisters as quickly and crisply as possible. Focus on the ones you find difficult.
  6. Practice your speech in advance and determine where you want to pause for a breath. For more emphasis, pause for more than one breath. Mark your breathing points in your notes.
  7. Loosen up before you begin. Look side to side. Roll your head in half-circles and roll your shoulders back. Shift your rib cage from side to side. Yawn. Stretch. Touch your toes while completely relaxing your upper body, then slowly stand up, one vertebra at a time, raising your head last. Repeat as needed.
  8. Posture - Stand up straight and tall to allow full lung capacity and airflow.
  9. Record your voice repeatedly using different ways of speaking. Determine which one is most pleasing.
  10. Practice breath control - Take a deep breath, and while you exhale, count to 10 (or recite the months or days of the week). Try gradually increasing your volume as you count, using your abdominal muscles—not your throat—for volume. Don't let your larynx tense up.

    source: unknown
contributed by: <mjunaidtahir @ gmail.com>

Ten Tips to Improve Your Speaking Voice

One of the most important components of public speaking is the sound of your voice. It influences the impact of your message, and might even make or break the success of your speech. Fortunately, for many people, good voice quality can be learned.

Instructions :

  1. Breathe from your diaphragm - Practice long and controlled exhales. When you speak, use breath to punctuate your point. For example, take a breath at the end of each phrase whether you need to or not. Use that opportunity to pause and let the listeners absorb what you say.
  2. Use pitch - Lower pitches generally are more soothing to hear. However, modulating your pitch for emphasis will keep your listeners engaged. Develop your pitch by practicing humming.
  3.  Moderate your volume - Find out if you speak too loudly or too softly. When you begin speaking, ask your audience how your volume is (each situation is different). Try to stay at the appropriate volume throughout your speech.
  4. Moderate your pace - This one is also closely related to breath. If you speak too quickly, people can't keep up. If you speak too slowly, people will lose interest. Record your speech to determine if you need to change your pace. Get feedback from others.
    Join the Fastest Growing Group in this category
  5. Articulate - Try exaggerating your lip movement to reduce mumbling. Practice articulating tongue twisters and extending and exaggerating vowel sounds. Become an expert at articulating tongue twisters as quickly and crisply as possible. Focus on the ones you find difficult.
  6. Practice your speech in advance and determine where you want to pause for a breath. For more emphasis, pause for more than one breath. Mark your breathing points in your notes.
  7. Loosen up before you begin. Look side to side. Roll your head in half-circles and roll your shoulders back. Shift your rib cage from side to side. Yawn. Stretch. Touch your toes while completely relaxing your upper body, then slowly stand up, one vertebra at a time, raising your head last. Repeat as needed.
  8. Posture - Stand up straight and tall to allow full lung capacity and airflow.
  9. Record your voice repeatedly using different ways of speaking. Determine which one is most pleasing.
  10. Practice breath control - Take a deep breath, and while you exhale, count to 10 (or recite the months or days of the week). Try gradually increasing your volume as you count, using your abdominal muscles—not your throat—for volume. Don't let your larynx tense up.

    source: unknown
contributed by: <mjunaidtahir @ gmail.com>

Important Information About Vitamin D!

Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer,and even effects diabetes and obesity. 

Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That's probably because it's free: your body makes it when sunlight touches your skin. 
 

Fifteen facts that are important to know about vitamin D and sunlight exposure:
 
1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight. 
 
2. The healing rays of natural sunlight (that generate vitamin D in your skin) cannot penetrate glass. So you don't generate vitamin D when sitting in your car or home. 

3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body. 
 
4. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet. 

5. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. States are far from the equator. 

6. People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the sam e amount of vitamin D. That's why prostate cancer is epidemic among black men - it's a simple, but widespread, sunlight deficiency. 
 
7. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium,rendering calcium supplements useless. 

8. Chronic vitamin D deficiency cannot be reversed overnight: it takes months of vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system. 

9. Even weak sunscreens (SPF=8) block your body's ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease -by creating a critical vitamin deficiency in the body.
 
10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. 

11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now. 
 
12. Vitamin D is "activated" in your body by your kidneys and liver before it can be used. 

13. Having kidney disease or liver damage can greatly impair your body's ability to activate circulating vitamin D. 

14. The sunscreen industry doesn't want you to know that your body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products. 
 
15. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required. 

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning. 

Other powerful antioxidants with this ability include the super fruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc. 
 
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Diseases and conditions cause by vitamin D deficiency:

* Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption. 

Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia. 

"Rickets" is the name of a bone-wasting disease caused by vitamin D deficiency. 

* Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.

* Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D. 

* Vitamin D is used around the world to treat Psoriasis.

Vitamin D deficiency can cause schizophrenia. 

* Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight. 

Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains. 

* Your risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week. 

* Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years. 



Shocking Vitamin D deficiency statistics:

* 32% of doctors and med school students are vitamin D deficient. 
 
40% of the U.S. population is vitamin D deficient. 
 
42% of African American women of childbearing age are deficient in vitamin D. 
 
* 48% of young girls (9-11 years old) are vitamin D deficient. 
 
* Up to 60% of all hospital patients are vitamin D deficient. 
 
* 76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn children, which predisposes them to type 1 diabetes, arthritis, multiple sclerosis and schizophrenia later in life. 81% of the children born to these mothers were deficient. 
 
* Up to 80% of nursing home patients are vitamin D deficient.

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7 Habits of Brilliant Project Managers

Project management is a tough role. You often find yourself being pulled between keeping users, subordinates, team members and senior people happy. Given these demands, what do the best project managers do that makes them stand out from the crowd?

1. Focus on Solutions
Problem solving and breaking through constraints is an essential part of managing projects. Those that excel as project managers have a mindset where they focus on finding solutions to problems. They keep asking themselves how they can overcome whatever barriers arise.

2. Participative and Decisive
All the best project managers understand the need to communicate and consult. They also know that lots of talking and procrastination achieves nothing. Finding the right balance between consulting, deciding and acting is what separates the best from the rest.

3. Focus on Customer
In every project there are customers. They might be internal or external or a combination of both. The best project managers keep customers at the forefront of their mind. They listen effectively, take on board the feedback they are getting and look for ways of incorporating it whenever they can.

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4. Focus on Win-Win Outcomes
In any project there will be many stakeholders, all of whom will see their issues as being the most important. The challenge that the best project managers respond to is finding solutions that address the issues without compromising the overall project structure.

5. Lead from the Front
Project managers need to lead by example. The example they set determines how the rest of the team behave and respond to the challenges that arise. Those project managers who want to encourage openness and honesty are open and honest themselves. Those that take risks and learn from their mistakes empower others to do the same.

6. Adapt to What Arises
You can set out the best plans in the world, think about the risks, put great tracking in place and even then the unexpected will show up from time to time.
Adaptability is a key characteristic of the best project managers. View adaptability in projects a bit like the flight path of an aircraft. It can be off course along the way but it needs to be right on target when it comes to landing.

7. Get the Best Out of Everyone
Those that excel as project managers realise they cannot do it all on their own. They recognise the importance of the collective team effort in getting results. They find and utilise the strengths in everyone and try to ensure that they allocate roles to those best placed to deliver. They learn to keep everyone motivated and pushing the boundaries to get results.

Project management is a complex and demanding role. Starting to work on these 7 habits can take you to the next level.

By Duncan Brodie

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The 7Cs of Success

Clarity: 
Eighty percent of success comes from being clear on who you are, what you believe in and what you want. 

Competence: 
You can't climb to the next rung on the ladder until you are excellent at what you do now. 

Constraints:
 
Eighty percent of all obstacles to success come from within. Find out what is constraining in you or your company and deal with it.

Concentration: 
The ability to focus on one thing single-mindedly and see it through until it's done takes more character than anything else.

Creativity: 
Flood your life with ideas from many sources. Creativity needs to be exercised like a muscle; if you don't use it you'll lose it.

Courage: 
Most in demand and least in supply, courage is the willingness to do the things you know are right.

Continuous learning: 
Read, at the very least, one book a week on business to keep you miles ahead of the competition. And just as you eat and bathe, organize your time so you spend 30 minutes a day exploring email, sending messages, going through websites, because like exercise, it's the only way you can keep on top of technology. If you get away from it, you'll lose your edge.

Source:Brian Tracy
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<mjunaidtahir @ gmail.com>

Six Leadership Styles and How to Use Them


Taking a team from ordinary to extraordinary means understanding and embracing the difference between management and leadership. According to writer and consultant Peter Drucker, "Management is doing things right; leadership is doing the right things." 

Manager:

Manager and leader are two completely different roles, although we often use the terms interchangeably. Managers are facilitators of their team members’ success. They ensure that their people have everything they need to be productive and successful; that they’re well trained, happy and have minimal roadblocks in their path; that they’re being groomed for the next level; that they are recognized for great performance and coached through their challenges.

Leaders:

Conversely, a leader can be anyone on the team who has a particular talent, who is creatively thinking out of the box and has a great idea, who has experience in a certain aspect of the business or project that can prove useful to the manager and the team. A leader leads based on strengths, not titles.

The best managers consistently allow different leaders to emerge and inspire their teammates (and themselves!) to the next level.

When you’re dealing with ongoing challenges and changes, and you’re in uncharted territory with no means of knowing what comes next, no one can be expected to have all the answers or rule the team with an iron fist based solely on the title on their business card. It just doesn’t work for day-to-day operations. Sometimes a project is a long series of obstacles and opportunities coming at you at high speed, and you need every ounce of your collective hearts and minds and skill sets to get through it.

This is why the military style of top-down leadership is never effective in the fast-paced world of adventure racing or, for that matter, our daily lives (which is really one big, long adventure, hopefully!). I truly believe in Tom Peters’s observation that the best leaders don’t create followers; they create more leaders. When we share leadership, we’re all a heck of a lot smarter, more nimble and more capable in the long run, especially when that long run is fraught with unknown and unforeseen challenges.

Change leadership styles

Not only do the greatest teammates allow different leaders to consistently emerge based on their strengths, but also they realize that leadership can and should be situational, depending on the needs of the team. Sometimes a teammate needs a warm hug. Sometimes the team needs a visionary, a new style of coaching, someone to lead the way or even, on occasion, a kick in the bike shorts. For that reason, great leaders choose their leadership style like a golfer chooses his or her club, with a calculated analysis of the matter at hand, the end goal and the best tool for the job.

My favourite study on the subject of kinetic leadership is Daniel Goleman’s Leadership That Gets Resultsa landmark 2000 Harvard Business Review study. Goleman and his team completed a three-year study with over 3,000 middle-level managers. Their goal was to uncover specific leadership behaviors and determine their effect on the corporate climate and each leadership style’s effect on bottom-line profitability.

The research discovered that a manager’s leadership style was responsible for 30% of the company’s bottom-line profitability! That’s far too much to ignore. Imagine how much money and effort a company spends on new processes, efficiencies, and cost-cutting methods in an effort to add even one percent to bottom-line profitability, and compare that to simply inspiring managers to be more kinetic with their leadership styles. It’s a no-brainer.

Here are the six leadership styles Goleman uncovered among the managers he studied, as well as a brief analysis of the effects of each style on the corporate climate:

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1.     The pace-setting leader expects and models excellence and self-direction. If this style were summed up in one phrase, it would be “Do as I do, now.” The pacesetting style works best when the team is already motivated and skilled, and the leader needs quick results. Used extensively, however, this style can overwhelm team members and squelch innovation.

2.     The authoritative leader mobilizes the team toward a common vision and focuses on end goals, leaving the means up to each individual. If this style were summed up in one phrase, it would be “Come with me.” The authoritative style works best when the team needs a new vision because circumstances have changed, or when explicit guidance is not required. Authoritative leaders inspire an entrepreneurial spirit and vibrant enthusiasm for the mission. It is not the best fit when the leader is working with a team of experts who know more than him or her.

3.     The affiliative leader works to create emotional bonds that bring a feeling of bonding and belonging to the organization. If this style were summed up in one phrase, it would be “People come first.” The affiliative style works best in times of stress, when teammates need to heal from a trauma, or when the team needs to rebuild trust. This style should not be used exclusively, because a sole reliance on praise and nurturing can foster mediocre performance and a lack of direction.

4.     The coaching leader develops people for the future. If this style were summed up in one phrase, it would be “Try this.” The coaching style works best when the leader wants to help teammates build lasting personal strengths that make them more successful overall. It is least effective when teammates are defiant and unwilling to change or learn, or if the leader lacks proficiency.

5.     The coercive leader demands immediate compliance. If this style were summed up in one phrase, it would be “Do what I tell you.” The coercive style is most effective in times of crisis, such as in a company turnaround or a takeover attempt, or during an actual emergency like a tornado or a fire. This style can also help control a problem teammate when everything else has failed. However, it should be avoided in almost every other case because it can alienate people and stifle flexibility and inventiveness.

6.     The democratic leader builds consensus through participation. If this style were summed up in one phrase, it would be “What do you think?” The democratic style is most effective when the leader needs the team to buy into or have ownership of a decision, plan, or goal, or if he or she is uncertain and needs fresh ideas from qualified teammates. It is not the best choice in an emergency situation, when time is of the essence for another reason or when teammates are not informed enough to offer sufficient guidance to the leader.

 Bottom line? If you take two cups of authoritative leadership, one cup of democratic, coaching, and affiliative leadership, and a dash of pacesetting and coercive leadership “to taste,” and you lead based on need in a way that elevates and inspires your team, you’ve got an excellent recipe for long-term leadership success with every team in your life.

Robyn Benincasa is a two-time Adventure Racing World Champion, two-time Guinness World Record distance kayaker, a full-time firefighter, and author of the new book, HOW WINNING WORKS: 8 Essential Leadership Lessons from the Toughest Teams on Earth, from which this article is excerpted. (Harlequin Nonfiction, June 2012)

[Image: Flickr user Bas Kers]
source: Fastcompany

Contributed by
<mjunaidtahir @ gmail.com>

All about Blood Pressure that you need to know

When your heart beats, it pumps blood round your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels. The strength of this pushing is your blood pressure. If your blood pressure is too high, it puts extra strain on your arteries (and your heart) and this may lead to heart attacks and strokes.

 

How you can tell if you have high blood pressure

 

Having high blood pressure (hypertension) is not usually something that you feel or notice. It does not tend to produce obvious signs or symptoms. The only way to know what your blood pressure is, is to have it measured.

 

Blood pressure is measured in 'millimetres of mercury' (mmHg) and is written as two numbers. For example, if your reading is 120/80mmHg, your blood pressure is '120 over 80'.

 

What do the numbers mean?

 

Every blood pressure reading consists of two numbers or levels. They are shown as one number on top of the other.

 

The first (or top) number is your systolic blood pressure. It is the highest level your blood pressure reaches when your heart beats.

 

The second (or bottom) number is your diastolic blood pressure. It is the lowest level your blood pressure reaches as your heart relaxes between beats.

 

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Keep your blood pressure low

 

Even if you do not have high blood pressure at the moment, it is important to keep your blood pressure as low as you can. The higher your blood pressure, the higher your risk of health problems.

 

For example, a blood pressure of 135 over 85 may be "normal" but someone with this reading is twice as likely to have a heart attack or stroke as someone with a reading of 115 over 75.

 

 

What is normal blood pressure?

 

Ideally, we should all have a blood pressure below 120 over 80 (120/80). This is the ideal blood pressure for people wishing to have good health. At this level, we have a much lower risk of heart disease or stroke.

 

If your blood pressure is optimal, this is great news. By following our healthy living advice, you will be able to keep it this way.

If your blood pressure is above 120/80mmHg, you will need to lower it.

 

Most adults in the UK have blood pressure readings in the range from 120 over 80 (120/80) to 140 over 90 (140/90). If your blood pressure is within this range, you should be taking steps to bring it down or to stop it rising any further. Our five top tips will show you how.

 

The reason why people with blood pressure readings in this range should lower it, even though this is not classified as 'high' blood pressure, is that the higher your blood pressure, the higher your risk of health problems. For example, someone with a blood pressure level of 135 over 85 (135/85) is twice as likely to have a heart attack or stroke as someone with a reading of 115 over 75 (115/75).

 

Contributed by: <mjunaidtahir @ gmail.com>

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Using this blood pressure chart: To work out what your blood pressure readings mean, just find your top number (systolic) on the left side of the blood pressure chart and read across, and your bottom number (diastolic) on the bottom of the blood pressure chart. Where the two meet is your blood pressure.

 

What blood pressure readings mean

 

As you can see from the blood pressure chart, only one of the numbers has to be higher or lower than it should be to count as either high blood pressure or low blood pressure:

 

  •     90 over 60 (90/60) or less: You may have low blood pressure. More on low blood pressure.

  •     More than 90 over 60 (90/60) and less than 120 over 80 (120/80): Your blood pressure reading is ideal and healthy. Follow a healthy lifestyle to keep it at this level.

  •     More than 120 over 80 and less than 140 over 90 (120/80-140/90): You have a normal blood pressure reading but it is a little higher than it should be, and you should try to lower it. Make healthy changes to your lifestyle.

  •     140 over 90 (140/90) or higher (over a number of weeks): You may have high blood pressure (hypertension). Change your lifestyle - see your doctor or nurse and take any medicines they may give you. More on high blood pressure

 

So:

 

  •     if your top number is 140 or more - then you may have high blood pressure, regardless of your bottom number.

  •     if your bottom number is 90 or more - then you may have high blood pressure, regardless your top number.

  •     if your top number is 90 or less - then you may have low blood pressure, regardless of your bottom number.

  •     if your bottom number is 60 or less - then you may have low blood pressure, regardless of your top number.


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