it was another critical feeling. to people who were at liberty to. they had hoped for more security more freedom more dignity have their hopes been fulfilled. where does the arab world stand today. 10 years after the arab spring. rebellion starts june 7th on d w. this is news and these are our top stories at least 55 people have been killed and dozens more wounded in multiple explosions day girls' school in afghanistan's capital kabul the interior ministry says many was students aged between 11 and 15 no group has claimed responsibility but president ashraf ghani has blamed taliban

insurgents. e.u. leaders have wrapped up a 2 day summit in portugal there was opposition to a u.s. proposal to lift patents on coronavirus vaccines the e.u. also agreed to help india emerge from its covert 1000 crisis and to restart stalls trade talks and the european commission announced a deal to buy up to 1800000000 doses of biotech pfizer's vaccine. israeli police and palestinians have clashed for a 2nd night in jerusalem a day after violence rocked the mosque compound thousands of muslim washable has gathered there on saturday for the holiest night of ramadan palestinian medics said more than 50 people were injured. this is deja news from berlin you can find much more on our website it's d.w. dot com.

pool. hello and welcome to in good shape coming up on the show. sitting right without sitting still. the benefits of breathing the right way that is. and overcoming obstacles the right frame of mind to achieve your goals. i always try to get my work done ahead of a deadline instead of waiting until the last minute but something always gets in the way. there are certain habits i simply can't kick and before i know it my time's up.

oft but it's frustrating when i don't get things done or end up feeling stressed i'm going to ask sabean as a monet how i can learn to avoid that situation right away one is so full. of it as a monet she works as a systemic coach. she helps people find their strengths and achieve their goals even when they don't go as planned. for someone is bonuses or why is it so difficult to change our habits. as a smoker if god if so i don't really isn't easy because our habits our habits after all they're very entrenched they're part of our lives and they're part of our comfort zone. so if i want to make a change toward a healthier diet and healthier ways of eating. that might mean changing an entire air. my life so tired as a company. can also help to think what other goals you might achieve by saying

healthier eating habits those other goals might be losing weight improving fitness and living longer those goals vary from person to person but the more goals i have that can be achieved by reaching my goal of a better diet the better on all these. things and patience is also crucial especially when it comes to set backs sometimes you take 2 steps forward and one step back and that's just how it works. good to see you have a practical tips and tricks to help yourself reach your goals. yes there's a really wonderful method that anyone can use it's called the loop method or just answer and then say do you commit tortilla. soup stands for wish out

obstacle plan it's a goal setting strategy developed by psychologists for people to use in various aspects of life at work for example in their eating habits and did making other lifestyle changes. my goal for example would be to reduce my sugar into but i really like sweets with my afternoon tea so what should i do. ok if it doesn't that's ok so 1st i'd ask you to formulate your wish i was what you want to do here is create a kind of vision a vision based on your own imagination and feelings. and visualize what it would mean for you to have a healthier diet because. right so i'd like to eat healthier and especially last sugar the most positive thing i can imagine connected to that is that i'd feel more awake in the afternoon. back to you i feel really focused and

overall i just feel better and my mind feels more clear clouded and cop thriller and that's so now we're going to move on to the other side of things what exactly are the inner obstacles holding you back. i mean the one in our obstacle is that i use sweets to reward myself to get through the rest of the day. right and now we get to the core of the method which is coming up with a plan and then plan then. as a very if you go up so if i feel the need for my sugary treat then all grab a small handful of cashews i like them a lot too. in real life and i tell you to keep adding another 3rd and 4th idea until you run out of ideas so eventually your plan will be some

fleshed out that your brain really can't do anything but follow it by creating that if their plan you'll be well on the way to redirecting those all habits or. supplying. variance and if that doesn't work right away what should you do then best of and. that's a very important question when in fact it happens to all of us i think it's really important to show yourself a bit of kindness in that situation but you also have to be firm. to show yourself some appreciation and respect we all make mistakes fall down or selves back up brush ourselves off and try again i'll stay in court and. i neuer. thank you for this conversation and many practical tips so my pleasure you play

games and if this movie. that appeals to you there's also a free app available in a number of languages i think i'm going to try it out right away. have you ever had that feeling that sense of focus and joy when you're fully immersed in something like exercise making music or playing again psychologists call it flows can it be. mom playing an instrument. or engrossed in a book. or running as a fan or you can enter a zone known as a state of flow. i mean. absorption in what you're doing and the feeling of. a board that everything is just flowing. it's being in the here and when this time and you're going to carter. underbody detention no

sense of time effortlessness that pretty much characterizes the state of flow that can you actually make it happen. these 3 are going to try. they're scaling the peak so that they can sit down again on their mountain bikes. will they enter into a state of flow. sports psychologist all of a study's flow. and experiment with sports students 1st measured their heart rate and determine their optimal exertion level. then he had them run on a treadmill. flow and stick to my down flow emerges when the challenge a person faces matches his or her abilities if it's easy enough to be mastered now past the nice guy. that means the mountain bikers won't feel the flow if the

route is too difficult thing to icy or narrow. its own way but the so after a 2 hour fine the 3 are about to head back down how do they think it will go. past then a few spots look a bit tricky we'll have a snack and then we'll start in what. they're about to find out if the challenge matches their abilities and skills it's been a bit tough. to. get out of ahead on. the fight if. they are. there's another rough stretch ahead. why is being in the zone so pleasurable goes on in the brain those are questions all of us don't want answered. there's a new theory that says the experience of flow arises when activity in the

prefrontal cortex is reduced. cortex. that is the front part of the brain associated with problem solving logical thought and the emotional evaluation of situations. according to the new theory there is a correlation between reduced activity in that region and the. mention people with depression tend to brood on how bad things are for them and the world at large. that very much involves the prefrontal cortex. if they can stop thinking about all but if they can go for a run say that region of the brain becomes less active and they find that very very pleasant. and good name. children are often for their gross to play no brooding no self-consciousness with playing sports and making music the chances of

entering the zone are high. with music you 1st have to feel you have the skill to play or instrument and then it takes a lot of practice. linda has just started to learn the accordion. we must show off if you manage to get the children into a state of flow it's just great. this is not the little musicians feel happy and they make the mental connection. you know this is what i'm doing it for this is why i practice. this or and it was fun but. in principle almost any activity has slowed potential if one key condition is fulfilled. you have to enjoy what you're doing if you want to enter the zone it won't happen if you don't like it then you'll start thinking why on earth am i doing this as i go. back to the mountain bikers completed their descent well i did

a follow. up to the 2nd half was pure flow it was perfect just rolling and no stopping it was great. can we actually make flow happen the answer seems to be do what you enjoy and master of the relevant skills than with a bit of luck things might just begin to flow. how many hours a day do you spend sitting at a top too much sitting is unhealthy but there are ways of staying active even when you spend your days at your desk. getting more exercise is something the sports scientists want to encourage 100 years for people to use their weight to and from work as a training course they've installed

a series of signs around their university campus with exercises that anyone can do in a matter of minutes. to vickey. this route has 8 such fitness stations you can do the 4 kilometer route during lunch break or after work whether running jogging nordic walking or just walking but calls in what's. the hope is that this workout program will inspire students and staff just sit less and move more a lot of people spend far too long sitting down often without a break. the typical day of an office worker get up and sit down at the breakfast table to work she did in a car bus or train to get to work and sit down at a desk at lunch time shift to another chair.

practically all activities are performed while seated then it's time to head home once again on a seat then come supper guess what seated at a table and to round off the day and evening in the armchair. office workers might spend up to 15 hours a day this way studies show that a sedentary lifestyle can make us sick it's been linked to backache cardiovascular disease and tried to diabetes the sports scientists would like people to change their ways. if i sit at my desk for 7 hours and then go to the gym that doesn't make up for my lack of physical activity it's certainly good to follow recommendations and do some exercise but if i continue to have a sedentary lifestyle at work or at school then there's still a risk factor for an entire range of illnesses to come from. staying active at work helps reduce that risk. is

treadmill comes with a desk attached. to it glide smoothly. and there's a noise absorbent coating. the user's own pace determines the speed. the height of the desk can be adjusted and there's a back rest for when you're standing still. once you've gotten used to it you can reach right or make phone calls while standing or walking. then there are desks you can stand out with out a treadmill a cushion mat helps keep the body active. if

you'd like to take a seat trying a wobbly stool it keeps the muscles working variety is another key factor and staying on your feet all day isn't the solution either it's not a case of sitting is the new smoking so standing is the cure now they key is keep moving and keep changing your positions. students here can take active breaks between classes stretching or more energetic moves. online videos demonstrate exercises that anyone can follow even where space is limited. most people who try it stick with it and try to integrate it into their seminars all the university studies. they enjoy and especially like the fact that off to just 23 or 4 minutes they feel refreshed better able to concentrate on more focused. and that's something the university instruct is and the students notice. they can

join in from home as well the found based around campus is growing they all want to keep their bodies limber and their heads clear. teamwork requires the soft skills of self-awareness empathy and emotional intelligence how just soft skills help set you up for success we met some hip hop dunces to find out. this damn schooling musical 1st could pop classes and attracts a lot of keen young dancers to get to home their moves. they have to be pretty fit to keep up. with what else does it take. are there any particular soft skills required. the bell is one of the instructors 20 or so individuals in this class will have to meld into

a cohesive dance troupe if they do perform successfully and take part in contests. he. says what's key is an incentive for the budding dancers feel their efforts will pay off. of them because i'm a beauty i have to be really motivated so i can pass on to my students that feeling of just loving to dance they also need to know what they're training for that means we work out together what we want to achieve how long that will take and what we need to do once we've established that they really come together as a group and become much more confident feel says i'm going to go and i'm all female . do the students agree. with you how many of the people in the group are very impulsive make lots of comments and inject a lot of fun so there are others who are more reserved and quiet but they're just

as much a part of the group. doesn't have the laugh along with the rest of us but they also help keep us grounded. and the whole range of personalities have come together to dance if there's a thrive they'll need to respect and depend on each other which also means being able to criticize and accept criticism. you need to listen to the others and try to do what they say. herb rather than i'm going to listen and try to understand what they're getting at. so you can do better the next time the snake so much so as to delete your 1st thought is whether the criticism is justified and then you get angry with yourself for not having been good enough and ask yourself why. it's hard to accept and process and reach a point where you can say ok i'll work on that. for another hip hop group blackout

also trains of the dance school twice a week. there will be no new choreography. the warm up is particularly intense today the instructor kevin has clear ideas about what is required and how the group can compete with others. what really matters he says is total commitment. i suppose i trust it's all about being willing to get involved and doing things wholeheartedly without reservations and it's also about really wanting to do it by being india i can reach anyone who doesn't want to be taught isn't committed to delivering the goods. i see that as the basis for success for crash site.

but not everybody is a peak performance full time. there are days when you don't feel so great don't work. as sometimes during a class i don't feel 100 percent but i try to ignore that unless of course my doctor says i have to take it easy i usually just keep going and try to give it my all. it's very high energy and everybody has to do their bit if the show is to be a success. when the instructor says we should do something then you have to try it if it's too much then stop but you should 1st try and perhaps test your limits if you want to learn you have to at least try. and. practicing the same steps over and over is hard work but to have it all comes together in the end it will have been worth the effort that everyone has put in.

in good shape health show on d w covers many aspects of health care we look at what's new in medical treatment nutrition fitness and beauty. we talk about these topics in the depths with experts and give you the chance to pose your own questions so do get in touch. when we're exercising so proper breathing technique can help but how do we make sure we're breathing correctly and how can we avoid those annoying sight stitches. it's 8 in the morning and the brain is about to go for a midwinter dip in the easel river in munich his 1st ever but he's prepared to. get some breathing exercise. had a cold shower and a cold bath to me it was icy cold because that's about all you can do and i'm

motivated so mentally i'm prepared mentally and so. france maya is another hearty specimen who goes swimming in the winter he'll be showing beanie how to acclimate to the cold water and making sure he stays safe. for the past 4 years france has gone for a swim almost every day whatever the weather. today it's a pleasant 5 degree celsius perfect conditions for your 1st swim. but they don't just jump straight in to prepare for the icy cold the to do a breathing exercise taking 30 deep breaths without a pause. as the i'm technically pushed off in this breathing technique gives you a bit of a boost to get the adrenaline flowing. to prepare your body for what's about to hit

the shock of the cold water. how long will our 1st time a stick it out in the freezing water. put up and. we ask. the doctor and specialist in sports medicine what he thinks of their breathing exercises. it makes sense in that it primes your body for a challenge like swimming in icy water it enhanced his blood flow which makes more oxygen available and focuses the mind but there's a risk of hyperventilation causing nausea or dizziness or even a loss of consciousness so it can be dangerous. dr markel helps people and hands that fluttered performance and part and parcel of that is improving their breathing

technique there are guidelines for each kind of sport take running for example. you should focus on taking deep in regular breaths especially if you're running slowly as a rule of thumb breathe in for 4 steps breathe out for 4 steps that's an efficient way to breathe and it prevents you getting a stitch. for strength training don't hold your breath as you exert yourself don't hold your breath at all with pushups breathing as you go down and out as you push up. good breathing technique enhanced his performance especially in the exertion phase the abdominal muscles are more chance that stabilizes the rump which allows you to do more repetitions which. painting has been a cold water for 2 minutes it's important not to overdo it at the start. when if

the boat's good i would say it's about time to get out. but you have to get used to this thank you and. pain is survived his death and feels fine thanks also to his breathing exercises and technique. yes a list couple new york film i'm finding out from you stock up with just positively to the past i was breathing pretty heavily at 1st then told my breath a bit but then i settled down and it went well to good use in your. breathing exercises can prime the body but also pose a risk that's why when to swim is never take a dip alone. made

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