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5 Ways To Get The Best Use Out Of Your Home Treadmill

Kathryn ONeill
3545

The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won’t use it.
You know the story. It gets delivered, you set it up and enjoy it for a few days…and then it sits…and waits.
A few months down the road, you notice how dusty it has become and how much space it’s taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack.
Never fear. This article will help you make sure that DOESN’T happen.
A treadmill provides the best overall cardiovascular workout & it’s still the number one exercise machine for those who want to lose weight. So it’s an investment in your health that will pay large dividends…if you are prepared to get the maximum benefit from it!
Here are 5 easy ways to get the BEST use from your home treadmill:
#1) Do your research first
Make sure you look at what each treadmill offers you and compare it to your unique needs.
For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move?
If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.)
Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible?
These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it!
#2) Place the treadmill in a ‘happy’ spot.
By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out.
Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated.
#3) Get your exercise arsenal ready BEFORE the treadmill arrives.
Do you like listening to fast music when you exercise? Do you like watching your favorite movies? What about reading magazines? What inspires you to work out and feel your best?
Get these things ready even before your treadmill arrives and you’ll be three-quarters of the way there. Have several workout or favorite CD’s around. Get your favorite movies or shows on tape. Gather your favorite magazines.
By having an ‘exercise’ stash around your treadmill, you’ll be inspired to workout AND you won’t be stuck running around looking for something to do when you want to start exercising.
Again, this may seem simple, but it works. Why do you think gyms have magazines, televisions and CD players handy?
#4) Make an exercise plan.
Before you start working out, try making a plan, a “roadmap to your rock-hard body” so to speak. By writing down how long and what kind of workout you’ll be doing in week 1, 2, 3, 4 etc, you’ll get yourself psyched up for success.
Remember that every time you workout, you are planting the seeds for the kind of dream body that you want.
By having a plan, you can see just how many seeds you’ve planted (and even how long it will take to start reaping the results!) Have fun with it and you’ll be motivated to achieve your health goals (and get maximum benefits from your treadmill!)
#5) Track your progress
Ok this is related to #4 but it’s more of an ongoing thing. By tracking your progress every day, you get a major sense of accomplishment which snowballs into even greater fat-burning results.
I suggest you have ‘minimum goals’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-30 second intervals.” These are easy to do and you’ll probably go beyond them – which will encourage you even further and heighten your sense of accomplishment.
And of course, you’re also getting maximum benefit from your treadmill!
Those are 5 ways to get best use from your home treadmill. Just remember that even a little bit of preparation will pay off large dividends in the long run.
ZZZZZZ

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5 Ways to Cheat without Wrecking your Weight Loss Program

Janice Elizabeth Small
3201

Healthy eating day after day can get a bit much when everyone around you is enjoying cheesecake and chips.
You know it’s worth it in the long run but sometimes you just want a treat.
Instead of gritting your teeth and feeling deprived when the chocolate cake or pizza calls you name, follow these guidelines to have your cake and eat it too.
1. Budget for it
If you’re counting calories, allow 100 – 200 calories from your total daily calorie allowance for treats. Try not to use them everyday and “save up” for a special treat once a week.
2. Need dessert?
If you really want a dessert, balance your indulgence with a light main course. Eat something like a large bowl of vegetable soup or a chicken salad so that you’re not too over the top on calories.
3. Portion control
Now and again, have whatever you like but just a tiny portion so you get to taste it without a huge calorie consumption. Eat your treat very slowly and enjoy every bit. For example, a single small scoop of chocolate chip ice cream eaten with the tip of a teaspoon will give you every bit as much enjoyment as a whole plateful gobbled down at lightening speed.
4. Work it off
If you really must have something, work out how many calories it is and how much exercise you’ll need to do to work it off – then do that exercise and earn your treat. You can do your chosen exercise afterwards but this one normally works best if you make yourself burn the calories first. You may be amazed how much effort it is for a piece of cake and it will put you off cheating in future!
5. Plan it
Once a month allow yourself a day off. Choose whatever you like to eat but don’t stuff yourself silly. If you have been on a program which promotes healthy eating (rather than diet deprivation) you may be surprised at how much your tastes change so that after a month you don’t even enjoy the junk or want it as much as you thought you would.
ZZZZZZ

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5 Warning Signs That Could Keep You Out of ER

Word Count:
530

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Many people knowingly experience asthma for the first time when they are rushed to the emergency room with acute breathing problems. Many of them did not realize they had asthma. This article gives five warning signs for asthma and what to do if you suspect you have asthma.

asthma, signs of asthma, wheezing, Kane

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Many people knowingly experience asthma for the first time when they are rushed to the emergency room with acute breathing problems. Many of them did not realize that asthma could develop in adults. Consequently they did not seek medical help when symptoms first appeared. This neglect can be fatal.

If you suspect you have adult or late-onset asthma a final diagnosis should be left to a qualified practitioner, but there are some signs that suggest asthma may be a problem.

Many adults who develop asthma will have experienced chest problems as a child. They may have suffered a higher than average number of coughs or episodes of bronchitis. This may have been undiagnosed asthma.

Although asthma does seem to run in families because there is a genetic component to the condition it is not unusual for a single family member to develop asthma while their siblings do not.

If you have more than two of the following symptoms it is probable that you are suffering some form of lung disease and you should consult a doctor.

1. Do you correctly use your diaphragm to breathe, or do you lift your shoulders and chest as you breathe?

2. Can you complete long sentences without becoming short of breath?

3. Do you wheeze? This could be a sign that mucus has built up in your airways.

4. Do you have a rapid pulse? This could be due to lack of oxygen in your bloodstream.

5. Are your chest, back or stomach muscles painful? This could be a sign of the strain breathing is putting on these muscles.

If you do have asthma it is likely that it is triggered by something. The most common asthma triggers include pollution from traffic or industry, cold or dry air, and airborne irritants.

There are many other triggers. In women, hormones can trigger a susceptibility to asthma. Some women find asthma becomes a problem just before a period, some experience symptoms during pregnancy, and some around the menopause.

Many cases of adult asthma are triggered by viral infections that affect the respiratory system. Others find that symptoms become noticeable as they put on weight. There seems to be a link between obesity and asthma.

So what is the next step if you suspect you have asthma? You need to visit your doctor, and you will make the most of the consultation if you go prepared.

Think about your home and your place of work. Do these have any triggers that may be starting your asthma? Are there any other environments, activities or substances that seem to provoke a worsening of your condition?

Give some thought to your medical history and whether any relatives have suffered from asthma, eczema or any allergies. If you are not sure there is any connection between how you feel and where you are or what you do keep a daily journal of your condition, preferably for about two weeks.

With this information and some simple breathing tests your doctor should be able to tell you whether you have asthma. If you find you do have asthma, take comfort from the fact that we know more about this disease and how to manage it than ever before.

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5 Tools That Lead to a Happier & Healthier Life

Lynn VanDyke
3500

If you have experienced a massage session, you already know the wonders a great massage can have on your mind and body. You know about the complete feeling of health and relaxation that overcomes your entire being. You know about the calmness that permeates throughout the therapy room. And you know about the subtle healing music that gently eases your tension away.
With the holidays fast approaching, many of us will begin to think of our New Year’s resolutions. Without a doubt, ‘lose weight’ and ‘become a healthier and happier person’ will top the list. Unfortunately many of us will never take that first step towards our goals. We simply do not have the general health and fitness know-how. We know what we want- drop 5 pounds, learn to laugh more, etc- but we do not know the best and safest way to reach those goals.
What if we had 5 simple ideas that would lead us on the path to a healthier life? Would we utilize those tools? We are smart enough to realize there is no magic pill or secret weapon against illnesses, but are we practical enough to realize what will solve many of our health problems?
Below are 5 tools you can use to take your first step towards a healthier and happier holiday season. While they may not reveal a whopping secret, they do provide the complete foundation of health.
Tool 1- Strength Training
Every pound of muscle burns 35-50 calories per day. Adding lean muscle mass is the best way to jump start your metabolism, fight osteoporosis and sustain fat reduction.
Tool 2- Cardio
Cardio strengthens our heart and lungs. Anything that gets your heart pumping will do: walking, jogging, running, dancing, swimming, biking, or house cleaning. Cardio should be done at varying intensity and time levels.
Tool 3- Nutrition
Nutrition is often the hardest part becoming a healthier person. We simply forgot how to eat well in our culture. We need to eat protein, carbs, and fat to sustain our way of life. Cut one of the three out and imbalances will occur.
Tool 4- Rest
Rest is not a luxury. It is a necessity. We should eat well every day and we should workout 5-6 times per week. The leftover 1-2 days are meant for rest. Our muscles need time to rebuild and repair themselves.
Tool 5- Massage
Massage is extremely beneficial. Massage can stimulate weak, inactive muscles and partially compensate for the lack of exercise and inactivity resulting from illness or injury. It also can hasten and lead to a more complete recovery from exercise or injury.
Participating in a positive strength training, cardio, nutrition, rest and massage program will result in an enormous increase in health. There is no magic bullet. Just simple and effective tools to create the life we want. Make a promise to yourself right now. Try using the above tools consistently and to the best of your ability for 4 weeks. You’ll look great and feel amazing.
Copyright 2005 strength-training-woman.com
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5 Tips to Reduce Holiday Depression

Wayne Perkins
198
date_saved:2007-07-25 12:30:10
category:health
article:

As the holidays approach each year, more and more people suffer from Holiday Depression.
Some experts blame it on factors relating to nutrition. Nutritional experts believe that depression is caused by the excessive sugar and fatty foods coursing through our bodies.
Other experts believe that depression is caused by the lack of natural sunlight that promotes a condition called SAD. (Seasonal Affective Disorder) SAD reduces the amounts of endorphins distributed in our brains. Experts in psychology maintain that many people look back over the year and see themselves as failures. Another year is behind you and your personal goals have not been achieved.
Whatever the reason you feel is the cause of your depression, the following 5 simple tips are guaranteed to help you reduce Holiday Depression.
1. Do not read newspapers.
Newspapers publish negative stories near the end of the year. Stories focused on death, destruction, doom and despair abound around the Holidays. During the week between Christmas and the New Year, stories highlighting the worst tragedies of the year appear daily until January.
Stop reading the newspaper during the holidays and reduce the negative input to your brain.
2. Turn off your television.
End of the year stories about hardship and violence overtake your senses during the Holidays.
When visitors come to your home, make sure you turn off your television and keep it off.
News television broadcasters are fighting for your holiday guests’ attention as they promote despair, war, death and destruction with many headline news interruptions.
Television will diminish your festive holiday spirit.
3. Say good things about others
My Mother always says, “if you can’t say anything nice about others, don’t say anything at all.”
However, when you find yourself in a conversation and a relative says, “Remember Uncle Phil?” ” He was an alcoholic”
Respond with ” yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met.”
Connect your friend’s negative statement about Phil with a positive one.
4. Get physical exercise
People forget about exercise around the holidays. In most parts of the world, the weather is cold and the sky is dark. Make sure you are exercising daily and sending more oxygen to your brain cells.
The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Practice the following breathing exercise to relax your body and mind.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
You can engage in this exercise while you are standing in the checkout line at the supermarket or purchasing holiday gifts. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts.
As you exhale, concentrate on pushing any tension out of your lungs.
Focus on positive images of the Holidays. Focus on laughter, love, excitement and hope.
Reduce your Holiday Depression.
Enjoy your holidays!
–Wayne Perkins
ZZZZZZ

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5 Tips to Reduce Depression

Wayne Perkins
232
date_saved:2007-07-25 12:30:10
category:health
article:

While war and poor economic conditions begin to affect people all over the world, more and more people suffer with depression. The more we focus on news events and the business climate, the more we are depressed. Whatever the reason you feel is the cause of your depression, the following five simple tips guarantee you reduce it significantly.
1. Do not read newspapers.
Newspapers publish negative stories most of the time. Even in peaceful periods, newspapers will find the worst in humanity and place negative stories on display in order to promote sales and subscribers. Stories focused on War, rebellion, death, destruction, doom and despair abound in the newspapers.
Stop reading the newspaper and reduce the negative input to your brain.
2. Turn off your television.
Watching and listening about the horrible economy and the losses associated with War will add to depression. In fact, you guarantee the feeling of helplessness. Helplessness allows depression to nurture. If you really need to watch or listen to these kinds of news stories, promise yourself you will bury yourself in the documentaries that are sure to follow in the next 5 or 10 years. A way you can eliminate most of the negative input to your brain is by setting it aside for a date somewhere in the future. I guarantee in the future, you will not find it very interesting.
When visitors come to your home, make sure you turn off your television and keep it off. News television broadcasters are fighting for your guests’ attention as they promote despair, war, death, and destruction with many headline news interruptions. Those little banners that run across the bottom of the screen grab your attention and they take hold of your consciousness. Television will diminish your positive spirit.
3. Say good things about others
My mother always says, “if you can’t say anything nice about others, don’t say anything at all.” However, when you find yourself in a conversation and a relative says, “Remember Uncle Phil?” ” He was an alcoholic”; respond with ” Yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met.”
Connect your relative’s negative statement about Phil with a positive one. Set yourself up to find the positive in anyone’s statement and you will keep negative thoughts and depression from overtaking your life.
4. Get physical exercise
Adults forget about exercise when suffering from depression. Make sure you are exercising daily and sending more oxygen to your brain cells. The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
Practice the following breathing exercise to relax your body and mind. You can engage in this exercise while you are standing in the checkout line at the supermarket or when listening to others talking on a telephone. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts. You may think about relaxing by a mountain, by the ocean or comfortably in your favorite room at home.
As you exhale, concentrate on pushing any tension out of your lungs. Focus on positive images in your life. Focus on laughter, love, excitement, and hope.
Keep breathing in and out in this pattern until you feel better. If you practice the exercise often, you will notice wonderful changes in your outlook and in other aspects of your life.
Let yourself feel great now!
Enjoy your family, your friends, and your life.
–Wayne F. Perkins
Copyright 2003 Wayne Perkins
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5 Tips To Make Your Personal Training Business More Profitable

Word Count:
653

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Pat Rigsby offers five strategies to help personal trainers grow their business and their profits.

personal training business, personal trainer

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Copyright 2006 The Fitness Consulting Group

Here are five simple strategies that any personal trainer can adapt to their business and almost instantly increase their profits:

1. Raise Your Prices. This is the most simple, yet overlooked strategy for increasing your income. If you perform 30 sessions per week and raise your prices by just five dollars per session, you’ve increased your yearly income by $7800. Not a bad improvement considering that you didn’t have to do anything else differently. Most of your clients won’t even bat an eye at this increase and the one’s that have a problem with a small price increase will almost always be your “headache clients.” Simply move on and you’ll soon replace them (if there are any) with a new client happy to pay your fee.

2. Have a “back-end.” The lifetime value of a client is the total amount of money that a client spends with you during the duration of the time you do business together. Most trainers limit this number to the amount that each client spends on personal training sessions. Since your clients undoubtedly view you as their fitness re so don’t make them look elsewhere when they need to purchase supplements, foam rollers, nutritional coaching or anything else that would be complimentary to your personal training services. You’re helping your clients achieve better results, ensuring that they make the right choices when making fitness-related purchases and increasing your profits as well.

3. Practice “takeaway selling.” Most personal trainers’ approach to sales is to tell the prospective client how much they (the trainers) can do for the prospect and then close by almost begging the prospect to become a client. Unfortunately, this approach de-values the trainers’ services and gives the prospect all the power. Simply turn the table on the prospect. Tell the prospect that you are only accepting a very limited number of clients and then proceed to tell the prospect what will be expected of them should they be “fortunate” enough to be accepted as a client. Explain that they will have to be a “walking billboard” for your business and they will be expected to refer people who fit the mold of the client that you want to work with. You’ll be amazed by how many prospects literally beg you to take them on as clients.

4. The power of leverage. This is probably my favorite strategy. You can leverage other trainers by hiring them to train clients for you or “farming out” some of the clients you acquire and charging a “finder’s fee.” You can leverage your time by providing only semi-private training instead of the traditional one-on-one that forces you to trade your time for one clients money. You can leverage your knowledge by creating an information product that you can sell to your client or online. You can leverage your clients by having the “back end” I previously mentioned. Remember, you don’t always have to trade your time for one client’s money.

5. Institute an automated payment system. It works in health clubs, why not in personal training? Simply set your clients up on 4 or 6 month automated payment plans that are directly drafted from their checking account or credit card. This lets prospects know that you are only interested in taking on clients that are committed (that “takeaway selling” approach again) to getting results and it prevents you from being a bill collector. You’ll also get great piece of mind knowing what your receivables base is for the next few months.

These are just five of many strategies that you can use to make your personal training business more profitable. Go back through them and think of ways that you can implement at least a couple of these strategies into your business. Remember, if you continue to do what you’ve always done, you’ll continue to get what you’ve always gotten.

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5 Tips To Losing Weight While Keeping Your Sanity

Word Count:
525

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Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

Tip #1 Lower Your Expectations
If you begin…

diet, weight loss, lose weight, health, nutrition, fitness, exercise

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Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

Tip #1 Lower Your Expectations
If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably. However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.

Tip #2 Don’t Tell Everyone You are Dieting
When people first start diets they tell everyone they are dieting and their great weight loss plans. However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan. This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.

Tip #3 Don’t Eliminate a Food Group
Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.

Tip #4 Household Support
When you start a diet you need to make sure the entire household will support you in your efforts. If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy. So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.

Tip #5 Work Out
Losing weight takes a lot of time, which can really test your sanity. However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.

When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.

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5 Tips To Easy At Home Workouts

Jim O’Connor
4423
date_saved:2007-07-25 12:30:12
category:health
article:

You have purchased all the home workout equipment necessary
to accomplish your desired workout goals. But wait, you
now actually have to use them on a regular basis. Buying
home workout equipment is the easy part. Using it is the
number one challenge, and also where a majority of home workout
enthusiasts miss the boat.

To make it easier for you to succeed with your home workouts,
I have listed my top 5 tips to easy at home workouts that
produce results.

1. Goal Setting – Home workouts don’t need to be difficult as
long as you plan ahead. Make sure you specifically write
down what you want to accomplish. Make the goals not
only specific, but realistic. Then ask yourself what strategies
or tactics are you going to use to accomplish your home
workout goals. Having a clear cut, specific plan makes for easy
at home workouts.

2. Scheduling – Next you need to determine when you will actually
use your home exercise equipment. Since your home exercise
program should be a priority, simply schedule the workout times
on your calendar, and stick to them.

3. Tracking – It is best for home workout motivation and great
results to track your progress. If you are not aware of what
you have done in your previous workouts, how are you going
to know what to improve on in your next workout?

4. Right Workout Equipment – Prior to even starting your
home exercise program, make sure you have purchased the
optimal piece of home gym equipment for your goals and
medical history. Try before you buy! Please refer to the
re box below for a special gift to help you with this
step.

5. Think Long Term Priority – If you want easy home workout
results, then it is important to make it a priority in your life.
Thinking life long instead of quick fix will deliver excellent
exercise results for a lifetime.

Following these 5 home workout tips will make easy at home
workouts that deliver the results your are looking for.

ZZZZZZ

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5 Tips To Coping With Bipolar Disorder

John Mancini
3411

Bipolar disorder is the medical name for manic-depressive illness and doesn’t just effect sufferers but can have a serious effect on family members and friends. Early diagnosis can be a big factor in the effective combating or this serious mental illness and without diagnosis it can become much more serious possibly leading to suicide. Bipolar disorder effects over 2 million American adults every year so it is by no means a rare disorder and doctors and psychiatrists alike are on hand to help you or your family member or friend through it. If you think someone you know is suffering from bipolar disorder the best thing you can do for them is to take them to see their doctor.
1- Long term preventative treatment is likely to be required because bipolar disorder is a recurrent illness. Stopping the medication or psychological treatment received can cause a regression to the mood swings associated with the disease.
2- If you or someone you know has a bipolar disease then it is recommended that you see a psychiatrist and not your general physician although your GP can refer you to a specialist in the field that will be in the best position to offer you the help, support and information you need to beat it.
3- There are medications known as mood stabilizers available and a person who suffers from bipolar disorder is likely to be prescribed these by their psychiatrist. They will normally have to take these for the rest of their lives because bipolar disease is recurrent. Sometimes other drugs are combined with mood stabilizers but this will probably only be over a short period of time.
4- Therapy should be combined with medication and can be attended in one on one sessions or at group therapy classes. by talking to somebody who understands the patient’s problems the support can often lead to a very desirable outcome. Consult your psychiatrist about where to go to attend these group talks.
5- Always be prepared for the worst. Don’t forget that bipolar disease will mean constant ups and downs and many patients try to commit suicide because they see it as their only way out. Be prepared and always be ready to call 911 if you think this is going to be the case. Don’t be afraid that you will be wasting their time if your family member or friend is just having a down day because if you don’t ring the consequences could be a lot worse.
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