Tips for Staying Motivated When You Go to the Gym

If you go to the gym then you will understand more than anyone how much work you need to put in to try and get a good result out of your fitness. On top of this, you also have to make sure that you are consistent as well. If you are not consistent then this can cause you real issues and you may even find that you lose your motivation as a result. This won’t help you to achieve your goals at all, but there are things that you can do to stop this from happening.

Set Goals

The first thing that you need to do is start out with simple goals. You then need to use these goals to help you to progress to longer-term goals. One problem that a lot of people have is that they make their goals unrealistic and in some instances, they are unachievable as well. If you are too ambitious then this will knock your confidence every single time you don’t achieve your goal and this can cause real issues for you. For this reason, you have to know your body, what it is trying to tell you and even what you need to do in order to make the most out of the workouts you do.

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Just Have Fun

It helps to have sporting activities that you love. This way you can find a routine that will help you to stay on your toes. If you have never considered trying a sport before then look into things like basketball, football, softball or even badminton. The options are limitless here, and if you don’t like the idea of a sport then you could even try out a martial arts class, yoga or even ballroom dancing. Anything that gets you up, out of the house and moving is surely going to benefit you and it can make all the difference to your routine.

 

 

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Write Everything on Paper

 

Do you want to sleep better? Try and manage a chronic condition? Maybe you just want to try and be healthier. Either way, it helps to write down the goals that you have because when you are able to do this, you can then see how many things you are ticking off as you progress through your workouts. Of course, if you want to try and take things to that next level then you need to try and invest in Fitbit watches and Fitbit bands. This will give you the chance to write down achievable goals that are to do with your physical body. This could include your weight, your heart rate or anything else of the sort.

 

So there are so many things that you can do to try and get a better result out of your fitness and when you are able to put the work in, you will soon start to see that everything pays off. Of course, if you are not sure how to start then it may be worth you investing in a personal trainer or even looking up exercise programs at your local gym.

 

 

7 Tips to keep your bowels healthy

When it comes to keeping your bowels healthy, your lifestyle and the choice of different foods plays a crucial role. Simply put, what you like to eat can also substantially affect the way that your body digests food.

The more important things that can help you maintain a healthy digestive tract include drinking lots of water and adding a substantial amount of fiber into your daily diet. Besides dietary changes, regular exercise can also contribute to the wellbeing of your digestive tract too.  Let us check out a few tips that can keep your bowels healthy.

o  Eating a diet rich in fiber content

According to leading nutrition consultants across the globe, eating food items with high fiber content can substantially improve your overall digestive health. This includes the different whole grains, legumes, vegetables, and fruits.

Just about any kind of high-fiber diet can help your body’s digestive system to keep the food ‘moving’ throughout your digestive tract. In the long run, this will also make you markedly less likely to become overly constipated. In fact, a high-fiber diet can also help you prevent and treat a myriad of different digestive problems and conditions, such as hemorrhoids, Diverticulosis, and the annoying irritable bowel syndrome (IBS). And there is a bonus as well here. Once you start consuming foods rich in fiber, you can achieve and maintain your dream weight in the long run.

o  Try to include both insoluble and soluble fiber in your daily diet

One should consume both types of fiber because they help improve your digestive system in a variety of different ways. For example, the most common types of “Insoluble fibers” colloquially known as roughage cannot be digested by the human body. They help add a substantial amount of bulk to the stool.

On the other hand, the different types of the highly soluble fiber draw in lots of water and thereby help prevent watery stools at the same time.  Good sources of insoluble fiber include different vegetables, wheat bran, and whole grains. Besides these choices, you can get highly soluble fiber from nuts, seeds, oat bran, and even legumes.

  • Always try to limit those foods that are way too high in fat content

This is because fatty foods slow down the whole digestive process completely. Foods with high-fat content make a man (or even a woman for that matter) prone to periodic bouts of high constipation. Remember that it is equally important to add at least some amount of fat in your daily diet. And there is a certain way of going about doing it.

For instance, pairing the fat-rich foods with high-fiber foods items can make them a lot easier to pass through your entire digestive system.

o  Lean meats are the way to go!

When you prepare a meal, always keep in mind that protein is an essential part of just about any healthy diet. But, you should be careful to understand that fatty cuts of meat that you consume can also lead to uncomfortable digestion. This is why, whenever you consume a lot of meat, always go to the meat shop and only select the lean cuts, such as skinless poultry, or sirloin steaks.

o  Maintain a schedule if you can

Meal times have been an integral part of our collective lifestyle since time immemorial. Our bodies are attuned to eating at certain times of the day and night. This is why making a schedule and keeping to it, more or less rigidly can also help your digestive system with reference to your bowel movements. After all, it stands to reason that the more regular your meals, the steadier will be those bowel movements as well. If you really want clean and healthy bowels, then maybe you should consider sitting down at roughly the same time periods for all your major (and also minor) meals of the day, such as breakfast, lunch, dinner and a light supper, before going to bed.

o  The seminal importance of drinking water

As mentioned earlier, staying well hydrated is important. The thing is that drinking plenty of fresh water is really good for your overall digestive health. And when you mix your hydration plans with a high-fiber diet, then all that fiber will pull in the water and help you pass your stools easily.

o  Skip all those the bad habit if you can and also exercise regularly

Ok here is the thing. Excessive smoking, excessive caffeine, and alcoholic beverage consumption is terrible news for your digestive tract. In fact, hard liquor, coffee, and even cigarette smoking can easily throw a spanner in the works when it comes to the effective functioning of your entire digestive system. And it is not just your bowels that will be affected, but rather other parts of your digestive system such as stomach (ulcers) and heartburn (Esophagus reflux).

Apart from the above, exercise also goes a long way in taking care of your bowel movements. And the good news is that it doesn’t have to be a high-intensity workout. Even a simple cardio workout at homeis effective. To get into the mood for an awesome workout, invest in trendy active wear and stylish accessories such as sports bra and butt lifterpanties.

o  Conclusion

In the light of the above, it can easily be seen that taking care of your bowels is really not that hard, provided you follow these simple tips.

Author Bio:

Judy Robinson is a passionate health and lifestyle blogger. She loves to write on healthy lifestyle, fitness 101 and DIY related topics. Follow @judyrobinsonfor more updates.

 

3 Natural Health Resets That Might Change Your Life

 

Image via Pixabay

A lot gets said about the best tactics for enhancing your overall health, ranging from all kinds of dramatic dietary recommendations, to adverts for particular exercise routines whose advocates are convinced can solve all the problems experienced by mankind, in short order.

But for all the fine-tuning you can do to try and get your body and mind performing to their optimal standards, there are also a wide range of more straightforward, holistic, and big-picture changes you can make, which can have a disproportionately large impact on your health and well-being as a whole.

Author Charles Duhigg writes in his book, “The Power of Habit”, about “keystone habits” — habits which set off a cascade of positive change, and lead to numerous positive habits, in and of themselves.

Here are some “keystone” approaches, strategies, and techniques, for improving your health.

Go camping

There are many benefits to camping, from getting more fresh air, to spending a larger proportion of your day being physically active, and even just benefiting from the apparently innate healing benefit of trees.

Researchers have, in the past, found evidence that patients in hospital rooms with windows facing trees, experience better health in a shorter timeframe than others.

Other research has suggested that people who live in more rural environments and spend more time in nature tend to be happier and healthier than those who don’t.

Researchers have also suggested that continuous bouts of low-level physical activity throughout the day — such as walking — have a profound impact on health; considerably more than a daily hour in the gym.

Research has also found that chronic insomniacs, when taken camping, quickly have their circadian rhythms rebalanced and are able to fall asleep, probably due to the natural cycles of light and dark. If you need to optimize your circadian rhythm, a few days spent in the great outdoors, without digital devices, may be the key.

Quit caffeine

Caffeine is a ubiquitous substance in today’s world — it’s pretty much everywhere, and it’s in virtually everything. Chocolate bars contain caffeine due to their cocoa content, coffee and energy drinks obviously contain it, but even other soft-drinks you wouldn’t expect — such as Lucozade — contain added caffeine.

Over time, however, constant caffeine use can lead to burnout and adrenal fatigue, as stress hormones are kept constantly high.

Quit caffeine and deal with the withdrawals (which can take a few months) and you’ll likely find that you have much more consistent energy levels as a result. 

Eat as much as you need to feel satisfied

Many dieters who think they’re being healthy end up causing themselves severe health problems due to being restrictive eating patterns.

Eating at a caloric deficit — even one deemed “moderate” by modern diet gurus — can lead to major hormonal issues, including the shut-down of the thyroid — as evidenced by the Minnesota Starvation Experiment and similar studies.

There’s also evidence that yo-yo dieting causes the body to gain fat more easily in future.

To avoid these catastrophic outcomes, eat as much as you need, as often as you need it, in order to feel satisfied. Just stick to whole foods and whole-cooked meals, and limit processed food intake to every once in a while for special occasions.

7 Reasons Camping Is Beneficial for Your Health

If you want to make the most of your time with friends or family, then you should look into camping. There are many activities to indulge in, ranging from fishing, campfires to hiking and biking. But there is a lot more to camping than meets the eye.

Camping interestingly has numerous health benefits. In fact, spending time outdoors camping can add years to your life. Not sure how? Here are 7 reasons for you to consider.

1.   Exercise

When you are camping, you get a great deal of exercise. You get to partake in different activities, like the ones mentioned above, which in turn allow you to burn those extra calories in no time. Additionally, exercising outdoors and doing as many activities as you can also benefit your heart and lungs greatly.

2.   Healthy Food

During your camping trip, your options are limited when it comes to the food you can actually consume. Basically, you have to make do with meals that can be grilled or cooked on a campfire.

If you choose foods that require preparation, your digestive system will get a break from all the fast food you have had previously. Also, rather than taking pies and candies, promote healthy eating by taking fruits, nuts and granola bars instead.

3.   Sufficient Sleep

The best part about camping is that you can sleep in for as long as you like. The environment and quiet nature will do wonders for you when it comes to getting proper sleep. After a tiring day of activities, you will find it incredibly easy to doze off under the starry sky. Rest assured, with sufficient sleep, your body will function more effectively than ever before. Surprisingly your sleep cycle will improve by leaps and bounds.

4.   Decreases Anxiety and Depression

Based on research carried out, green spaces are known for decreasing depression and anxiety. By camping, you will break away from your hectic lifestyle. It is here where you can develop clarity to better understand yourself.

5.   Socialization

Tired of your everyday routine? Well, that is where camping comes into the picture to give you the much-needed break you need from your place of employment and otherwise. Since you will get time with your friends or family, you can socialize and learn more about them, without any distractions of course. Socialization, according to the American Journal of Public Health, can increase your lifespan and defeat memory problems.

6.   Fresh Air

Once you have set up camp, you can finally take a deep breath of fresh air, which alone will make you feel refreshed. The feeling of excitement is not because of the long vacation, but because of all the surrounding greenery. Said greenery gives off high-quality oxygen, which improves brain functionality, all the while making you feeling happier and decreasing stress levels as well.

7.   Sunshine

Whether you are camping in your RV or sleeping outdoors, it really does not matter. The bottom line is that spending time outside will have a positive impact on your health. Apart from that tan you always wanted, the sun gives your body the Vitamin D it needs to absorb phosphorus and calcium so that your teeth and bones stay strong.

Now that you know of the health benefits that lie in store for you on your next camping trip, pack your Canvas tentASAP. Remember, the more you stay outdoors, especially with your friends or family, the better you will benefit in more ways than you can imagine.

Author Bio:

Judy Robinson is a passionate health and lifestyle blogger. She loves to write on healthy lifestyle, travel,  fitness 101 and DIY related topics. Follow @judyrobinsonfor more updates.

Everything You Want to Know About Meditation

Meditation has different meaning for different people. For me, its a soothing effect on my mind, body and soul. I don’t practice it regularly but whenever I do, it surely helps me declutter. I will admit that it takes a lot to meditate. It doesn’t come easy and even now I am not a pro. It really takes months and years of practice, because merely closing your eyes and deep breathing is not meditation. Meditation is like a connect with your own soul, to hear your innermost voice and to feel each and every breath that you take. Its difficult, but once you are able to do so, the peace is unmatchable.

Here is everything you wanna know about Meditation

Do You Know Enough About Psychotherapy?

WHAT IS PSYCHOTHERAPY AND HOW EXACTLY DOES IT HELP?

Most people have heard the term “psychotherapy”, but don’t have an accurate concept of what it really is. Their ideas about it are formed by television shows instead of facts.

So what exactly is psychotherapy?

Psychotherapy aims to enable patients, or clients, to recognize both positive and negative feelings, and what triggers or situations can make them feel good, nervous, or depressed. This allows them to cope with difficulties in a more constructive way.

Most courses of therapy last less than a year, and clients who are excited to change and willing to work often report great outcomes.

Psychotherapy helps with a diverse set of problems, including depression and low self-esteem, addiction and family quarrels. Anyone overwhelmed by daily problems and an inability to cope can benefit from psychotherapy. Learn more about psychotherapy careers.

Types of Psychotherapy

At least 500 different types of psychotherapy exist, according to one estimate by University of Scranton psychologist John Norcross. Given the vast number, researchers can’t dedicate the time to investigate whether they are beneficial, so they focus on the most frequently used types.

As Scientific American noted:

These include behavior therapy (altering unhealthy behaviors), cognitive-behavior therapy (altering maladaptive ways of thinking), psychodynamic therapy (resolving unconscious conflicts and adverse childhood experiences), interpersonal therapy (remedying unhealthy ways of interacting with others), and person-centered therapy (helping clients to find their own solutions to life problems).

Let’s look at each of these in a bit more detail:

Instant Tomato Egg Drop Soup

Well now that the holidays are over and my son has gone to Delhi, I am back to eating my healthy stuff. But today I was not in a mood to cook too many things so opted for this wholesome soup which has a perfect balance of proteins and carbohydrates and is super easy to make. Needless to say, it tastes awesome 😋

Here are the ingredients you would need:

Tomato Purée- 1 packet

Garlic Cloves-3-4

Olive Oil- 1 table spoon

Egg-1

Water- 1/2 glass

Oregano- 1/4th teaspoon

Dried Basil Leaves- 1/4th teaspoon

Paprika- 1/4th teaspoon

Brown Bread Slice- 1

Salt to taste

Tabasco- Optional

Fresh Cream- 1 spoon for garnishing

Method

Heat olive oil in a pan and add chopped garlic.

Sauté the garlic and pour the entire packet of tomato purée and then add water.

Let it cook for about 5 minutes on low heat.

Add the spices and simmer for another couple of minutes

Increase the flame and bring the soup to a boil.

While the soup is getting boiled, toast a slice of brown bread and cut it like croutons.

Beat the egg lightly in a bowl and once the soup starts to boil, hold the bowl over the top of the pan and slowly release the beaten egg, stirring the soup simulated.

You will get the egg drop threads in the soup and it’s texture will change a bit.

Bring it to another boil and remove from flame.

If you want you can add a bit of Tabasco to give your soup a spicy and tangy flavour.

Pour it in a bowl, and top it with croutons and add a dash of fresh cream to garnish.

Serve hot.

Note: This recipe is for one bowl of soup and you can multiply the ingredients as per the servings. Enjoy a complete meal.

Wellness Matters 101: Simple Solutions And Suggestions That Promote Health

People who have decided that they’re no longer comfortable with signs of poor health like mood instability and weight gain should know that they don’t have to tolerate a substandard physical or mental state of being any longer. If you’re ready to begin cultivating a lifestyle that is conducive to health, now is the perfect time to get started. Below you’ll find just three of many simple solutions and suggestions that you can implement to begin promoting health right now:

1. Eat Mindfully.

One of the most effective and important mindfulness strategies under the sun is mindful eating. This technique is powerful because it enables the individual to take conscious control over their eating habits so that they are continually consuming foods that promote clear thinking and physical vitality. Although defined broadly, eating mindfully basically involves thinking critically about the food you consume rather than simply consuming a product because it is available or to quell the rise of a negative emotion like anger or sadness. There are many ways that you can make mindful eating your new normal, and one is by recording what you eat in a food journal.

2. Meditate.

In addition to eating mindfully, make sure that you tap into the efficacy of other mindfulness strategies such as regular meditation. Meditating regularly is a wonderful way to promote health because it helps individuals think clearly, decrease their stress levels, and sleep more soundly. Because there are literally hundreds of meditation modalities under the sun, it shouldn’t be difficult for individuals to locate at least one that they will enjoy and attain excellent results from. Whether you recite words of affirmation within silently or concentrate on inhaling and exhaling rhythmically, you’ll likely start to feel that your mind and body begin operating at a higher level of efficacy so that you can maintain your mental and physical equilibrium!

3. Start Engaging In More Physical Activity.

One final technique that can take your level of wellness to an all-time high is working physical activity into your life. Doing so will empower you to gain strength, build muscle, enhance your metabolism, lose weight or maintain your ideal weight, and attain more mental clarity. There are many ways that you can get started with the process of exercising regularly, and one is by purchasing home gym equipment from a company such as Smart Squat.

Conclusion

Once a person realizes that they’re no longer willing to settle for less than the best in terms of health, it’s time to put the strategic planning process in full swing. You can use some or all of the wellness strategies outlined above to keep yourself on track to attaining the high level of health you deserve to have!

 

Your Creative Life After An Accident

If you are naturally a creative spirit, the idea of being forced to stay at home to recover from an injury can be terrifying. For a lot of people, an accident can be traumatising and depressing. Many find themselves reliving the moment of the accident continuously in their minds, which can create a fertile ground for anxiety disorders and stress. Additionally, the fear of not being able to get back to full health can also affect your professional career and even your social future. An accident remains you of your vulnerability. It brings only negative emotions as you recover. But, if you exercise your creative mindset, you can find a way to turn the negative into positive.

Use creativity against pain

Take the stress out of your recovery at home

If you’ve left the hospital and have chosen to recover at home instead, it can be stressful to find yourself struggling with mobility issues in your own home. A lot of people hope to get back to normal as soon as they leave the hospital. So, brace yourself for a long recovery time and invest in creative mobility-friendly kits – you can read about them here. Using the right items and changing your furniture to match your needs can take a lot of stress of your mind. Don’t make it extra difficult for yourself to stay at home!

 Be creative about developing healthy habits

Recovering is about helping your body to heal. It doesn’t happen overnight, unfortunately. But you can use the time to develop healthy habits by learning how to cook, for instance. Healthy and delicious recipes can help you to fuel your body with the vitamins and nutrients it needs to heal. Additionally, you’ll find that you’re less likely to indulge in junk food if you can be creative with your cooking. It’s fair to say that getting your 5 a day can seem dull if you are not an enthusiastic cook. But when you can whip a yummy meal in an instant, no vegetable will ever be boring again! 

Use art to relieve your anxiety

You can use drawing or painting as a way to alleviate your anxiety. Emotionally, it is a rewarding journey. As Picasso once said ‘Art washes from the soul the dust of everyday life.’ Creatively expressing your worries and pains about healing can help you deal with the recovery time positively. You can put all your joy, sadness, tears and smiles into each piece. It doesn’t matter if nobody else sees it. What matters is that it’s a piece of darkness that doesn’t get to live inside your mind any longer.

When life gives you lemons, find a creative solution!

Use your experience to find new creative paths

An accident is ultimately a negative life experience. If you look back in the story of most successful entrepreneurs, their past was inhabited by failures. Nevertheless, the lesson successful business people learned from it was to keep looking for the light at the other end of the tunnel, the solution that will fix it all. Failure is part of the journey, but it doesn’t hold you back. It helps you to grow. Embrace your accident in the same way to make the most of it.

Creativity can help you recover faster after an accident. From using creative solutions to being creative yourself, healing is the final step of your inventive path.

 

 

 

 

 

 

Signs of heart conditions you should know

Matters of the heart are very complicated, whether romantic or health wise, they have a deep impact on our life. As far as the romantic is concerned, we cant do much about it here, but as for as health is concerned, there is a lot that can be done in terms of precautions if you are aware of these early signs of a heart condition.

This article here has really listed out everything that you need to know, and I feel its worth the read

 

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