Narcissistic abuse is a subtle yet profoundly damaging form of emotional and psychological harm. Sometimes involves physical violence, but often leaves no visible scars, even as it gradually erodes a person’s confidence, financial stability, emotional and physical safety, and sense of identity. While it most often occurs in partner relationships, it can also emerge in families, friendships, and workplaces.

In today’s fast-paced world, supporting both mental and physical health has become more important than ever. While sleep, nutrition, and movement form the foundation of wellness, certain supplements have gained attention for their calming and restorative effects. Among the most talked about are L-theanine, GABA, and magnesium—three powerful allies that work with the body to promote balance, relaxation, and overall well-being.

In psychology, locus of control refers to the degree to which people believe they have control over the outcomes in their lives. Introduced by psychologist Julian Rotter in 1954, the concept remains central in understanding motivation, behavior change, and resilience. Our locus of control influences how we interpret success, failure, and stress, and how we assign personal responsibility, ultimately shaping how we navigate challenges.

Although locus of control exists on a spectrum, it is usually described in two categories: internal and external.

What Is a Sprint Triathlon?

A sprint triathlon usually includes:

• 🏊 Swim: 750 meters

• 🚴 Bike: 20 kilometers

• 🏃 Run: 5 kilometers

It’s a fun, manageable way to enter the triathlon world. Most first-timers train about 4–6 hours per week, focusing on steady progress rather than perfection.

💡 You don’t need fancy gear; just commitment and a plan.

Triathlon roots initiated in France in the early 1900s. The first recorded triathlon was held in the French town of Joinville-LE-Point in 1901, which included a 3km run, a 12km bike ride, and a swim across the Marne River. 

However, the modern-day triathlon as we know it today was born in San Diego’s Mission Bay, California, in 1974.  It was organized by the San Diego Track & Field Club as an alternative to the rigors of track training, and a total of 46 athletes completed the race that included a 5.3-mile run, a 5-mile bike race, and a 600-yard swim; they developed the idea for this event, aiming to combine different sports into a single competition. John Collins, who participated in this event, later helped found the Ironman race in Hawaii. 

Gladwell introduces the concept of the "10,000-Hour Rule" and how it helped the Beatles become world-famous musicians by providing them with the opportunity to perform live as a group in Hamburg, Germany, over 1,200 times between 1960 and 1964. Although they initially started at nightclubs, they accumulated more than 10,000 hours of playing time by playing nonstop. 

Throughout his book, Gladwell repeatedly refers to the "10,000-hour rule," asserting that the key to achieving actual expertise in any skill is simply a matter of practicing, although correctly, for at least 10,000 hours.

This, however, is an oversimplification. Gladwell later describes how environment, family, culture, and friendship are all critical to an individual's success.

Inspiration and Motivation are often entangled, and people think they mean the same thing. Understanding the difference can help us on our wellness journey.

Merriam-Webster defines “Inspiration” as something that makes you want to do or create something. “Motivation,” on the other hand, means giving someone a reason to take action, and “Discipline” is defined as self-control.

Which one is most important: inspiration, motivation, or discipline? You need all three. Inspiration helps you decide to make a change. Motivation drives you to act on those new habits or projects. Discipline, however, leads to real results. It keeps you going even on days when you feel unmotivated. Discipline helps you through tough times.

 ​Our brains are wired​ to form habits through a cue​ , routine, and reward loop. Once a habit is​ formed, it becomes automatic, requiring much less effort to maintain​ over time. That's why small habits are so​ powerful. They sneak into our routines​ and start making a difference without us​ even realizing. Small habits can trigger a​ domino effect, which leads to much more significant​ changes over time. 

We should realize the power of deciding on “quitting alcohol”, putting a stop to or taking that toxic ingredient out of your life can be the cornerstone of a long-term lifestyle and personality change. This would cause a “Ripple Effect”, which is when one new habit creates other new good habits, it means that by adopting one positive change, naturally motivates you to make additional positive changes in other areas of your life, essentially cascading into a chain reaction of improved habits; this phenomenon is often referred to as the “spillover effect” in psychology.  

In January 2024 a medically reviewed article on Medical News written by Zia Sherrell, MPH showed that having too much cortisol in the blood can be damaging to health, particularly if cortisol levels remain high over an extended period. In many cases, the most direct way to lower it is to reduce things that trigger its production. For many people, this means reducing stress.

Energy must come from somewhere!

If you don't consume enough calories, your body will break down muscle to meet its energy demands. It is important to strike a balance with caloric intake; meeting your individual daily needs without getting too carried away and eating in excess, which will increase fat mass. When increasing weightlifting training, an uptick in general energy intake can help increase muscle protein synthesis. Adding an additional high-protein snack once or twice per day is an easy way to support the increased need for protein and calories.

A 2018 study published in Health Promotion Perspectives showed that just 10 minutes of walking lowers anxiety and depression and increases focus and creativity. Plus, research shows that taking your stroll outside can make a huge difference, too. A 2022 study published in Molecular Psychiatry found that a 60-minute walk in nature decreases activity in brain regions involved in stress processing.

Ashwagandha, one of the most popular Indian botanical plants, has been used in Ayurveda – the 5000-year-old Indian system of medicine, as a rejuvenative, and a daily tonic for many centuries. Ashwagandha embodies the very essence of a preventative and curative approach to health in Ayurveda. Ashwagandha is referred to as the Prince of Herbs in Ayurveda.