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Day: November 26, 2024

ZEBCO BULLET 5 months later! Best Spincast Reel Ever?

November 26, 2024 / / 0 Comments

Today, in this video we’re going to talk about the Zebco Bullet. I used this reel flat-out for about a five-month period… In this video I cover everything from specifications, areas to improve, price-point, and whether or not you should add one of these to your collection. Now I’ll be honest… I never took Zebco as seriously as I should have. To me, Zebco Spin cast reels were for kids and people who go fishing once or twice a year at a local lake. But one day I thought..”hey does anyone make an awesome all-metal, expensive Spin cast reel? I took to Amazon and guess what I found… the Zebco Bullet. Let me tell you, I haven’t been this excited about a reel ever… I ordered the Zebco Bullet sight-on- scene and fished it for five months straight for both rainbow trout and salmon. I mean I took this thing on every single fishing trip.

This reel caught a ton of fish and left me with just one burning question…Zebco.., why are you not expanding your higher-end reels? We all know you’re making a killing selling cheap fishing combos at Walmart to the masses, but us fishing zealots need to see Zebcos and spincast reels hanging out with the very best of the spinners and the baitcasters.

The Bullet is a great start, but she ain’t perfect.

While testing the reel I identified two areas for improvement.. you know what, let’s make that three areas. First of all the braid does work, with a little bit of fine-tuning you’ll catch fish all day with braids, but I can tell you this reel is happy with monofilament.

She loves her monofilament; she loves her hybrid, and you can get away with some fluorocarbon.

Braid is tricky… Number two, everything besides the handle knobs should be metal.

A plastic component failure left the reel completely inoperative…And number three, please make this in America.

Alright first up, packaging. The Bullet comes in a sleek black box with red writing and cool animations on the side of the box demonstrating component features. Inside the box you get your reel, a spare spool, and a set of instructions.

Alright, let’s look at features. The line capacity of the Zebco Bullet is 85 yards at 10 pounds. You get two spools pre-rigged with what I’m assuming is going to be Zebco’s cheap omniflex monofilament line. This line is cheap, but it certainly works. I caught a lot of trout with it and my dad and I when we go steelhead fishing in Washington State we use omni-flex on spinning reels and it works great.

Comparable sized spinners have line capacities out to 140 and 165 yards at 10 pounds. So the ZebcoBullet isn’t winning this competition, but I’m here to tell you 85 is all you need. Alright, let’s look at the gear ratio…

The gear ratio is a solid 5.1 to 1 which is all you need for freshwater fishing.

For those who don’t know, that’s 5.1 bail rotations per one rotation of the handle. In other words, that’s the retrieval rate.
As an industry standard four to one is considered slow, five to one is probably medium speed, and six point one and above is considered fast retrieval. Alright, let’s look at bearing count. Bearing count in this reel is eight plus one which is a lot. More bearings typically make for a smoother retrieve of a reel.

Once again, five is sort of the magic number… This provides reasonable smoothness at an affordable price. The Bullet has a twenty- nine-point-six inch per turn of retrieve which is impressive. That is 0.6 inches more than the Shimano SLX 150 HG baitcasting reel. All-metal construction… yeah not quite… during my testing of this reel a very plastic component failed and left this reel inoperable until I ordered a new part. “Right, I’m out here Sockeye fishing and the Zebco Bullet went down hard..what’s happening is the push button retracted but now won’t extend back out. So, I can’t retract the spool nubs or little cams. I was able to get the front cover assembly off, but now it won’t go back on; so, she is broke hard. I’m going to take her home and try and diagnose what’s going on.” The reel contains precision machined brass gears that are beautiful and smooth.

The reel comes with Grip EM All-Weather Handle knobs that are wildly comfortable.

You have continuous anti-reverse that is very impressive. If you’re reeling this thing in, it doesn’t give up any line that’s already been retrieved once you stop.. And then you have these really cool quick- change spools that allow you to have two different types of line on your quick-change spools. so, if you’re doing two different types of fishing, in a matter of two minutes you’re going to have a new line in your reel so it’s very cool feature.

Let’s look at “Fishability.” I would classify this reel as a great lake fishing reel. With some 10-pound mono and a six-foot fluorocarbon leader joined by a unit knot you can conquer the lake world.

Could you fish this reel on the saltwater flats of Florida? Yes, but I’m here to tell you the first snook or Crevalle Jack that you hook into is going de-spool you in about two seconds. If you’re fishing the saltwater, after every use you need a can of wd-40 to spray inside of the reel because the interior components are always wet when you’re done using this. With the five point one to 1 gear ratio and the eight plus one bearing count, this reel is really a fun reel for retrieving lures. Speed control is very smooth and easy, casting with the thumb stop over and over again is as easy as a baitcaster and more importantly there are no birds nests.

You can adjust the drag on the fly with your passive hand. In other words, you never have to take your hand off the handle assembly… With my left hand, I can sit there and adjust the drag while I continually reel in the fish. However, with the drag, you need to be careful… it is way too easy to set too much drag, and this can happen…. What you saw there was a 12lb coho breaking the line… not a good day.

And…. the rod I’ve been using the whole time is the exceptional Okuma.

I don’t know how to say this allele our ç e L ILO Sileo solo?.no idea. Anyways, 8 foot 6 inches so it’s long. So, I cast this thing a mile…8 to 17 pounds, so, and it comes with the trigger. So, it’s just like a bait caster/baitcasting reel. You got the trigger on the bottom. So that’s the setup right there. And then finally this reel is truly ambidextrous…as I demonstrated in my other video, you can swap this handle assembly, which has two knobs, and it’s awesome to the other side.

So, if your left hand dominant, this reel works for anyone. So that’s kind of the case with most Zebco’s… The Omega pro is the same war, you can swap out the Omega Pro no problem. Alright, let’s talk about price point… at 85 to 100 dollars the Zebco Bullet is hanging out with the realm of mid-grade reels that are probably at the top of the value curve when it comes to functionality versus price. If you can count on your hands how many times you fish per year this may not be your reel…

Anything under $50 will serve you just fine. But if you’re a serious angler and you need to add to your collection, I strongly consider you look into this reel. Alright, maintenance. I created a separate video a few months back on how to properly maintain a Zebco Bullet, if you need to clean this reel go check it out. Simply, if you use the reel a lot you need to clean it monthly.

If you hardly fish at all, you only need to clean this thing once a year. Breaking down a spincast reel can be intimidating and even challenging. If you’ve never done it go read the instructions or go check out my video and then you’ll be pro-in no time. Alright, let’s get to the elephant in the room… known flaws of The Zebco Bullet. I used this reel heavily for five months. I mean I took this thing on every single outing and I got it to fail. On the side of the box Zebco brags about all-metal construction.

All-metal construction… Something that was not all-metal failed. A very plastic thumbstop with spring failed and failure of this component left the reel utterly useless.

I went online and ordered a new part and now the Bullet is as good as new. I have to give a special shout-out to my old man, he’s the one that actually came and visited, he broke down my reel and found the malfunctioning part for me. So, dad, thanks you rock. My dad’s always been a Zebco… A believer in Zebco’s so I’m finally coming around. A metal thumb stop would not have failed. Okay issue number two let’s talk about braided line… I’ve read some reviews online about people saying that braid doesn’t work in this reel. That is not true… “there you have it folks, you run braid in the Zebco Bullet, you can cast this thing a mile. I think hit like a ton of bricks…” I have gotten braid to work in this reel and it does catch fish, however it is not the recommended line that I would put in this reel.

She loves her monofilament and her fluorocarbon and that’s all you need for Lake fishing and River fishing. But I did use 15 pound braid and if you fine-tune the amount of line on the spool it will work. Finally, it would probably cost a heck of a lot more but if they made this in America… I know that Penn offers their Senator reels in Chinese made and american-made and of course american-made are more expensive, but I’m sure you would have a market Zebco if you made this in America and maybe even kept the Chinese one. Conclusion – if you’re serious about fishing and your collection is missing this reel you might want to consider this Zebco Bullet.

To Zebco, well done, it isn’t perfect, but it sure is close. We need more of this.

We need more high-end spin cast reels up there competing with the very best of the spinners and the bait casters. I hope and look forward to the next generation of Zebco Bullets and Omega pros and all the awesome spin cast reels.

As always, thanks for watching, go out and fish…

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IWE: Sentences

November 26, 2024 / / 0 Comments

Hi, everyone! This is Heather from the Purdue Writing Lab. In this video, we will be talking about sentences. More specifically, we will be talking about different types of types of sentences, the importance of incorporating a variety of sentences into your work, and strategies to write sentences concisely. As always, let start with a five-minute warm-up activity.

For this opening exercise, please look at a small portion (maybe 2 to 3 paragraphs) of your current writing project.

If you are still in the drafting stage of your work, you may also use a piece of recent writing from a different project to complete this activity. Please pause the video here and set a five-minute timer for yourself while you reflect on the following: Looking at your two to three paragraphs, identify at least one sentence you think is effective and strong.

What do you like best about this sentence? What makes it “work” well?

For example, does it do a good job of representing your argument? Does it “flow” well, meaning is it easy to understand and follow? What makes it easy to understand? Next, identify at least one sentence that you do not like. What makes that sentence feel weak to you?

For example, does it feel unneeded because it simply repeats a point made in a previous sentence? Is it confusing and long-winded? What, specifically, makes it confusing? Finally, jot down some of your general observations about your sentences. What do you notice about your sentences as a whole?

Do you tend to write long sentences or short ones? Do you notice that your sentence lengths and types vary, or do many of your sentences feel the same? To complete this exercise, it’s helpful to read your work out loud if you can.

When you’re ready, pause the video and start working. See you five minutes!

Welcome back! There are four types of sentences that we’ll talk about today. The first type of sentence is a Simple sentence. These are sentences with one independent clause and no dependent clauses. In case you need a refresher, independent clauses are clauses that contain a subject and a verb.

Independent clauses can stand alone as complete sentence. Dependent clauses, on the other hand, cannot stand alone as a complete sentence. Some examples of dependent clauses include phrases like: “Unless you revise”, or “Before you sit down to start writing”, As you can see, these clauses are not enough to complete a whole thought on their own.

On this slide, we have two examples of simple sentences. First, have, “The Writing Lab hosted an Intensive Writing Event for dissertators.” Our subject, the Writing Lab, performed the action of hosting an event. Our second example models a simple sentence that you might find in an academic piece of writing. Here, we have: “Several methodological features characterized the majority of samples in this area of research.” Again, we have the subject of the sentence—several methodological features—doing the action of characterizing samples. Don’t shy away from simple sentences in your academic writing.

Sometimes, writers can neglect simple sentences in academic writing out of fear that they sound elementary or not sophisticated. Simple sentences are a great way to grab your reader’s attention by making short, to-the-point statements.

If you want to offer a sense of emphasis in your writing, think about offering simple sentences to assert your main point. You can also offer a sense of emphasis by including a simple sentence after a series of longer sentences. This change in variation will catch your reader’s attention and allow that shorter, punchy sentence to stand out.
Although simple sentences play an important role in academic writing, too many simple sentences in a row can feel dull or repetitive.

Let’s take a moment and practice combining short, choppy simple sentences together. This activity is adapted from the exercise created by Linda Haynes from the Purdue University Department of English. Here, we have five simple sentences: Hundreds of people dressed up in gorilla outfits. They ran through the streets of London.
They wanted to bring awareness to the public. The awareness they want to make public concerns the plight of the apes. The apes are endangered. These five sentences are made up of 40 words total. How can we shorten down this word count?

Pause the video here and see if you can condense these five, choppy sentences into one, concise sentence. I’ll share my version with you in a moment. Hint: I got my sentence down to 23 words. See if you can beat me! But remember – the trick here is to combine these sentences WITHOUT losing any of the original meaning from the original five sentences.

See you in a few minutes! Like I said before, I managed to reduce the previous 40 words down to 23 words. I wrote, “Dressed as gorillas, hundreds of people ran through London streets because they wanted to bring public awareness to the plight of endangered apes.” In our next group conversation, let’s share our answers and see who has the shortest sentence that still maintains meaning. I’d love to see what you guys come up with.

Moving away from simple sentences, the second type of sentence that we’ll talk about today is the compound sentence.

These are sentences with multiple independent clauses and no dependent clauses. Again, this means that each of the clauses found within a compound sentence could stand alone as their own, individual simple sentences. Take a moment and pause the video here to locate the independent clauses within these two examples. As you can see here, I have color-coded the independent clauses that make up these two compound sentences.

In the first example, we have two similar ideas being joined together by a comma and the coordinating conjunction “or.” A helpful way to remember the coordinating conjunctions is to think of the acronym FANBOYS: F, A, N, B, O, Y, S.

This stands for for, and, nor, but, or, yet, so. In the first example, both independent clauses describe how writers might use their time during IWE, so it makes sense to join these two ideas together into one compound sentence. In the second example, we have two independent clauses being joined together with a semi-colon.

The first independent clause—Infants were exposed to multiple trials to collect data—is made even clearer by the second clause that explains how the infants’ looking-time scores were averaged. If you’re feeling rusty about punctuation, don’t worry. We will continue to talk about punctuation and grammar rules during our IWE. You can also check out the Purdue OWL. The third type of sentence is the complex sentence.

These are sentences with one independent clause and at least one dependent clause.

As a reminder, this means that one of the clauses in a complex sentence can stand alone as its own independent, complete thought, while at least one other clause is dependent and cannot stand by itself. As we’ve done before, pause the video for a moment and locate theindependent and dependent clauses in these two examples. Here, I have color coded the independent clauses in gold, underlined text, and I have bolded the dependent clauses in black. In both examples, the dependent clauses offer clarifying information about the independent clauses with which they are joined.

For example, in the first complex sentence, we know can understand that the writer felt motivated to finish her work only after she completed the IWE. In the second complex sentence, the use of “although” indicates that there is some sort of nuanced point that the reader must acknowledge. From this sentence, we can understand that the current meta-analysis is important, but is not sufficient enough to prove a specific claim and that more research is needed. The fourth and final type of sentence is the complex-compound sentence. These are sentence with multiple independent clauses and at least one dependent clause.

These sentences tend to be longer sentences, and they can be useful when trying to weave together or illustrate key differences between multiple ideas, theories, or observations. Because these sentences can be quite long, try to use them carefully. Again, it’s helpful to read your work out loud to help catch errors and locate points of confusion. If a sentence is starting to feel unwieldy, see if you can split it up into multiple, shorter sentences. Like we’ve done before, pause the video here to locate the independent and dependent clauses in each of these examples.

Here, I’ve gone ahead and coded the independent clauses in gold, underlined text, and I have coded the dependent clauses in black, bolded text. As you can see, complex-compound sentences allow you to offer context while also adding emphasis or stress to the parts of the sentence that appear in gold. If you want more examples of ways to punctuate long sentences like these, check out the Purdue Online Writing Lab for examples. Thank you for learning more about sentences with me. As you look ahead to your next reserved writing time, it might be helpful to take a few minutes to code some of your sentences.

What I mean here is that you could use one color to highlight each of your simple sentences in a small portion of your document. You can use a different color to highlight each of your compound sentences, and so on. What do you notice when you do this? Do you tend to favor a specific type of sentence? Are there a couple of short sentences that you could combine together?

Is there a long, confusing sentence that might benefit from being broken up into smaller parts? Thank you again for joining me today! Happy writing and revising, everyone.

Until next time.

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Change These Rise of the Ronin Settings Before Playing!

November 26, 2024 / / 0 Comments

Rise of the Ronin is finally here but before playing, there are loads of settings you should change to activate hidden gameplay features, improve the graphics and more. You don’t want to  miss any of these! The 1st setting is under the controls menu and is to change your controller mapping to the hold to sprint option. By default, you sprint using circle which is really weird in my opinion but changing it to the hold to sprint option means you just run forward and push in L3 to trigger sprinting. I find this a lot easier and much more comfortable too, as it’s how every other game that I play works.

Moving on, setting number 2 is an absolute must-change as the default option will completely ruin the audio experience for most of us playing. Go to the language and audio options, then down to audio output, and change this to 3D Audio Effects if you’re headphones or surround if you are using a home theatre system. Most games do automatically detect your audio device and set this accordingly, but Rise of the Ronin just seems to assume you’re using TV speakers and defaults to stereo because of that.

Therefore, if you are using headphones and don’t change this, you won’t get any real directional audio at all, and the audio experience takes a huge hit. If this setting has helped you out, please drop a like as well as consider subscribing to help me reach my goal of 100,000 subscribers.

I’d really appreciate it & as all my content is PlayStation-focused, I’m sure you won’t regret it! Anyway, the 3rd setting is under game settings and is to enable the assassinate button under the HUD category. Now once an enemy has been stunned, there is a triangle button prompt in the lock-on marker which helps to ensure you don’t forget to press it, as without it, you might find yourself just continuing to slash away and wasting stamina, instead of just assassinating them. I’m uhm speaking from experience there! Setting number 4 is also under this HUD section and is to enable the damage to enemy’s option.

This results in  damage numbers being displayed each time you hit an enemy which I find works quite well in in an  RPG like this.

It arguably reduces the cinematic feeling a little though so it is personal  preference. If you do like it, you can turn it on for damage for yourself and to allies as well,  but I find that to be a little excessive so have personally only kept it for enemies. Oh and  speaking of combat, let me know in the comments which blade sharpening origin you chose and I’ll  make sure to heart it. I went with the ‘Killer’ option but would love to know your choice too so  get commenting!
Anyway, the 5th setting is back in the controls menu, and is to reduce the hold time  option. This adjusts how long you have to hold the button down to interact with things such as chests and banners, so bringing it down a bit can make the game feel a little snappier and faster paced.  Experiment with it yourself, but I’ve personally found 2 to be the sweet spot.

Moving further down this menu you can find setting number 6, which is to enable auto-collect items. This just means that instead of needing to hit a button to pick items up, the game will automatically do so for you when you are near them, ensuring you don’t miss anything.

The 7th setting is in the camera settings and is to increase both camera speed values. Personally, I find that the default of 5 is just a little slow and increasing it to something like 7 makes the game feel a lot more responsive.

That is ultimately just my own preference though, so do experiment with these values for yourself to find what works best for you. Also, in the camera options is setting number 8 which is to increase the camera distance value. Again, this is sort of personal preference so play around with it, but I’ve increased mine to the maximum value of 4 as it allows you to see so much more of your surroundings.

This not only heightens your appreciation for the environments, but it also gives you an advantage in combat as you can see more enemies around you, as well as see them sooner, thus giving you more time to react to their attacks. Now, moving over  to the visuals tab, the 9th setting is to turn off the frame-rate limit if you are using the  graphics or ray-tracing mode.

This will result in framerates higher than 30fps, though performance  will be more variable as your maximum framerate count is going to be higher whilst the minimum  remains the same. All that said, I personally recommend that you go with the 60fps performance mode anyway, as that’s where you’ll get the most fluid-feeling experience which I think is vital for a more gameplay-focused game like this. So, assuming you are using the performance mode then, that takes us to setting number 10 which is to disable motion blur.

When playing at framerates of 60 and above, it is widely agreed that games tend to look better with it turned off, and that stands for Rise of the Ronin too. Just bear in mind that it is sort of an accessibility feature to reduce motion sickness for some people, which is why it is on by default. Regardless of  which graphics mode you choose though, you’ll definitely want to turn off the 11th setting  which is chromatic aberration. This adds a weird rainbowy sort of lens effect to some parts of the screen, and I personally don’t think it looks good at all. You may also want to experiment with the options for depth of field, vignetting and noise as they are all on by default.

However, I do find that these stylistic looks all work well for the setting of Rise of the Ronin, and noise specifically is quite useful at making flatter textures appear as though they are more detailed. Speaking of detail, if you want to hear more of it in your game’s audio, you might be interested in PlayStation’s Pulse Elite headset, and you can see my full honest review & guide of it by clicking the video on screen now. Also, please drop a like if any of these settings helped you as well as subscribe to help me reach that goal of 100K; I’d really appreciate it!

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Wendy Suzuki: The brain-changing benefits of exercise | TED

November 26, 2024 / / 0 Comments

What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer’s disease or dementia. Would you do it? Yes! I am talking about the powerful effects of physical activity.

Simply moving your body, has immediate, long-lasting and protective benefits for your brain. And that can last for the rest of your life.

So what I want to do today is tell you a story about how I used my deep understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today. Now, as a neuroscientist, I know that our brains, that is the thing in our head right now, that is the most complex structure known to humankind. But it’s one thing to talk about the brain, and it’s another to see it.

So here is a real preserved human brain.

And it’s going to illustrate two key areas that we are going to talk about today. The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality. The second key area is located in the temporal lobe, shown right here. You have two temporal lobes in your brain, the right and the left, and deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events.

And that structure is called the hippocampus. So I’ve always been fascinated with the hippocampus. How could it be that an event that lasts just a moment, say, your first kiss, or the moment your first child was born, can form a memory that has changed your brain, that lasts an entire lifetime? That’s what I want to understand. I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories.

And essentially try and decode how those brief bursts of electrical activity, which is how neurons communicate with each other, how those brief bursts either allowed us to form a new memory, or did not. But a few years ago, I did something very unusual in science. As a full professor of neural science, I decided to completely switch my research program. Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it. I discovered and I experienced the brain-changing effects of exercise.

And I did it in a completely inadvertent way. I was actually at the height of all the memory work that I was doing — data was pouring in, I was becoming known in my field for all of this memory work. And it should have been going great. It was, scientifically. But when I stuck my head out of my lab door, I noticed something.

I had no social life. I spent too much time listening to those brain cells in a dark room, by myself.

I didn’t move my body at all. I had gained 25 pounds. And actually, it took me many years to realize it, I was actually miserable.

And I shouldn’t be miserable. And I went on a river-rafting trip — by myself, because I had no social life. And I came back thinking, “Oh, my God, I was the weakest person on that trip.” And I came back with a mission. I said, “I’m never going to feel like the weakest person on a river-rafting trip again.” And that’s what made me go to the gym.

And I focused my type-A personality on going to all the exercise classes at the gym. I tried everything. I went to kickbox, dance, yoga, step class, and at first it was really hard. But what I noticed is that after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost.

And that’s what kept me going back to the gym. Well, I started feeling stronger. I started feeling better, I even lost that 25 pounds. And now, fast-forward a year and a half into this regular exercise program and I noticed something that really made me sit up and take notice. I was sitting at my desk, writing a research grant, and a thought went through my mind that had never gone through my mind before.

And that thought was, “Gee, grant-writing is going well today.” And all the scientists — (Laughter) yeah, all the scientists always laugh when I say that, because grant-writing never goes well. It is so hard; you’re always pulling your hair out, trying to come up with that million-dollar-winning idea.

But I realized that the grant-writing was going well, because I was able to focus and maintain my attention for longer than I had before. And my long-term memory — what I was studying in my own lab — seemed to be better in me.
And that’s when I put it together. Maybe all that exercise that I had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it. So as a curious neuroscientist, I went to the literature to see what I could find about what we knew about the effects of exercise on the brain.

And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.

Better mood, better energy, better memory, better attention. And the more I learned, the more I realized how powerful exercise was. Which eventually led me to the big decision to completely shift my research focus. And so now, after several years of really focusing on this question, I’ve come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons.

Number one: it has immediate effects on your brain.

A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. And finally, studies have shown that a single workout will improve your reaction times which basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important.

But these immediate effects are transient, they help you right after.

What you have to do is do what I did, that is change your exercise regime, increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually changes the brain’s anatomy, physiology and function. Let’s start with my favorite brain area, the hippocampus. The hippocampus — or exercise actually produces brand new brain cells, new brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me.

Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent on your prefrontal cortex.

You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters. But really, the most transformative thing that exercise will do is its protective effects on your brain.

Here you can think about the brain like a muscle.

The more you’re working out, the bigger and stronger your hippocampus and prefrontal cortex gets.

Why is that important?

Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So, with increased exercise over your lifetime, you’re not going to cure dementia or Alzheimer’s disease, but what you’re going to do is you’re going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect.

You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it’s even better, because it’s free.

So, this is the point in the talk where everybody says, “That sounds so interesting, Wendy, but I really will only want to know one thing. And that is, just tell me the minimum amount of exercise I need to get all these changes.” (Laughter) And so I’m going to tell you the answer to that question.

First, good news: you don’t have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up. And the good news is, you don’t have to go to the gym to get a very expensive gym membership.

Add an extra walk around the block in your power walk.

You see stairs — take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.

So I’ve gone from memory pioneer to exercise explorer. From going into the innermost workings of the brain, to trying to understand how exercise can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb that I just gave you — three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life.

But it’s one thing to talk about exercise, and it’s another to do it. So, I’m going to invoke my power as a certified exercise instructor, to ask you all to stand up.

We’re going to do just one minute of exercise. It’s call-and-response, just do what I do, say what I say, and make sure you don’t punch your neighbor, OK?

Five, six, seven, eight, it’s right, left, right, left. And I say, I am strong now. Let’s hear you. Audience: I am strong now. Wendy Suzuki: Ladies, I am Wonder Woman-strong.

Let’s hear you! Audience: I am Wonder Woman-strong. WS: New move — uppercut, right and left. I am inspired now. You say it!

Audience: I am inspired now. WS: Last move — pull it down, right and left, right and left. I say, I am on fire now! You say it. Audience: I am on fire now.

WS: ¡And done! OK, good job! Thank you. I want to leave you with one last thought. And that is, bringing exercise in your life will not only give you a happier, more protective life today, but it will protect your brain from incurable diseases.

And in this way, it will change the trajectory of your life for the better. Thank you very much.

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Managing Stress: Good for Your Health

November 26, 2024 / / 0 Comments

We all experience stress and handle it in different ways, but how do we know when it’s too much? Signs of being overstressed include muscle tension, sweaty palms, or trouble sleeping. You may feel anxious, scared, exhausted, irritable, or find it difficult to focus. These symptoms can indicate stress, which can have significant impacts on your life and those around you.

 

Managing stress effectively is crucial. Mike, for instance, faced a stressful period when he lost his job, and his savings dwindled. The financial pressure caused sleepless nights, irritability, tension, and even digestive issues. At the VA, he learned stress management techniques, like reframing his thoughts and engaging in hobbies such as walking his dog. Physical activity and new problem-solving skills helped Mike relax, focus on solutions, and eventually re-enter the job market.

 

Physical relaxation can also be beneficial. Joe felt disconnected from his grandchildren due to physical discomfort. However, after attending relaxation classes at his VA and starting light exercises at home, Joe’s physical and emotional well-being improved, allowing him to spend more quality time with his family. Relationship issues are common; George and Vickie’s relationship struggled with time management stress, leading to arguments and a fast-food diet that affected their health and finances. The Johnsons sought a solution to manage their stress and improve their situation.

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Stress Relief For Kids – Stres Masnagement Techniques – 9 Daily Habits To Reduce Stress

November 26, 2024 / / 0 Comments

Foreign s, are you having trouble managing stress today? You will learn about nine stress management techniques. To help you keep your stress under control. Everyone has stress, stress is a common feeling. You get when you feel Under Pressure overwhelmed or unable to manage the demands of everyday life. Small amounts of stress can be good and can motivate you to achieve your goals, but too much stress can cause problems to your mood, physical health and relationships with others.

There are many causes of stress for kids, such as school rules and expectations, problems with friends, family conflict or big changes in your life. The following are nine helpful stress management techniques. Some of these techniques can be used as daily habits. To help keep your stress from rising too high and other techniques can be used, as in the moment, coping skills to help you stay cool and calm when going through a stressful event, number one get out in nature. Studies have shown that spending time in nature helps to reduce stress and anxiety and improve your mood.

Simple nature activities include going for a walk sitting under a tree bird watching gardening, stargazing or taking pictures of plants, trees or flowers. Number two start your day on a positive note in order to avoid stress at the beginning of your day, start your day with positive activities, sometimes getting on screens or social media first thing in the morning can actually increase.

Your stress instead does positive activities such as exercise listening to uplifting music, organize your bedroom or backpack review your goals for the day or eat a healthy breakfast number, three get good sleep. Lack of sleep can lead to higher levels of stress, frustration and anxiety.

Caffeine can disrupt your sleep and contribute to higher levels of stress, so it can be helpful to avoid too much caffeine.

Other tips to help you get good sleep might include, be more active during the day.

Stick to the same sleep schedule each night does relaxation exercises at bedtime or turn off your electronic devices at least 30 minutes before you, sleep number four movement Studies have shown that kids, who exercise have lower levels of stress movement, helps to increase mood, boosting chemicals that Reduce stress hormones in your body. You can incorporate movement into your day by doing activities such as organizing your room, going for a jog playing with your pet swimming dancing or body weight exercises in your bedroom, such as push-ups or sit-ups number five release physical tension. When you experience stress your muscles often get tight and tense. If you release this physical tension from your muscles, then it can help your brain and body feel calmer and more relaxed tension.

Relieving activities include stretching tensing and relaxing your muscles massaging your neck or shoulders. Taking a warm bath or doing yoga number six positive mindset, maintaining a positive and hopeful mindset can help you better cope with stress, sometimes when you’re going through a stressful moment, negative thoughts automatically pop in your head practice, replacing your automatic negative thoughts with more helpful responses. Such as I’m strong, I can handle this time out, I’m taking a walk or something good will come from this. Another helpful way to keep a positive mindset is by taking a moment to pause and think about things.

You are grateful for number seven get organized disorganization, a cluttered space and poor time.

Management is often linked to higher levels of Stress and Anxiety.

Ways to get organized include, keeping your bedroom and workspace tidy and clean staying organized throughout the day by using a daily to-do list, writing out daily tasks or goals in a journal or using a daily planner. You can better manage your time by setting, alarms or daily reminders or writing down reminders on a wall. Calendar number eight relaxation coping skills, relaxation coping skills are excellent techniques to help you reset your brain during stressful moments. This might include activities such as stopping and taking 10 deep belly, breaths closing your eyes and imagining a peaceful place, taking a nap or taking a break from technology or social media.

One quick and easy relaxation skill is a three-minute mindful meditation. You can do this by slowing yourself down breathing deeply and noticing one or more of your five senses number nine help. Others Studies have shown that kindness and helping others can help. You manage stress, helping others can include small acts of kindness, such as giving someone a compliment, holding the door open for someone helping someone in need or cleaning up around your home or school without being asked. If managing stress seems hard, then start small by taking three to five minutes each day to practice one or more of the stress management techniques taught in this video.

If your stress is overwhelming and nothing seems to help, you feel better, don’t be afraid to ask for help by reaching out to a parent teacher, school, counselor or therapist. If you found this video helpful, please like share and subscribe for more social, emotional and Mental Health Resources for kids and teens.

Please visit www.mentalhealthcenterkids.com thanks for watching

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