Disney Vacation Day #7: Animal Kingdom + Kilamanjaro Safari + Rivers of Light – He and She Fitness

Today we hit the Animal Kingdom Park for some hot and rainy fun! We got some nice footage of the entire Kilamanjaro Safari as well as some of the animals in action! We also saw the Rivers of Light show, which was amazing, and we rode all the rides and saw all the sites!

5 tricks to improve your stamina naturally so you bust your butt at the gym!

If you are into fitness and want to excel, stamina is one thing that you would love to work on! An increased stamina ensures that you give 100% to your workout and go an extra mile as well. As an individual who loves to exercise, a good stamina is the key to an enjoyable workout. You don’t have to be an exercise-lover to yearn for increased stamina. You might be a mom chasing your toddler all over the house! Whatever your case may be, an increased stamina is a bonus that you need!

Here are a few ways you can increase your stamina so that you can literally bust your butt and break a few of your own personal records at the gym!

Balance Your Recovery Time and Resistance!

When working out at the gym and pumping iron, you are definitely tempted to lift up heavier weights and increase the number of reps. However, this is not going to help you increase your stamina, rather this is going to tire you out quickly and may even put you off your workout!

In order to increase your stamina and endurance, it is recommended that you shorten your rest period between sets from 30-90 seconds. Use lighter weights and increase the number of repetitions. The lower the weights and shorter the recovery time, the better will be your stamina and endurance!

Always Listen to Your Body!

While it sounds tempting to work out every single day to get better and faster results, it does not work that way! Working out every day is not recommended as it is not only exhausting, but it eventually takes a toll on your body. You may start off your week with 100% intensity but without any rest day, it will eventually fall down and you will be dragging yourself to the gym without any enthusiasm.

Furthermore, your risk of muscular injury also increases if you tend to work out everyday. So in order to increase your stamina and endurance, in the long run, it is always recommended that you work out at least 3-5 days and give your body a rest in between!

Indulge in HIIT

HIIT is the latest exercise obsession and for good reason too. It not only takes 10-20 minutes to complete, but also blasts fat like anything! It is a perfect workout for individuals who are short on time but don’t want to compromise their fitness routine! However, there is a hidden benefit to it.

Regular HIIT increases your stamina and endurance. It is a simple workout where you go all out for a good 30-45 seconds and then give yourself a recovery period of 1 minute. HIIT can be incorporated in any of your workouts, including sprinting, rowing, biking, burpees, push-ups and even squats! The best thing is that you don’t need a gym to do HIIT!

Frequency and Duration of Your Workouts Matter!

Indulging in HIIT and then feeling the burn has to be one of the best things to experience. However, limiting this workout to once a week or pushing yourself to the burning point once or twice a week, is not going to help increase your stamina and endurance. Sticking to a workout routine at least 3-5 days a week and maintaining a good workout frequency is important in increasing your stamina.

You can challenge your body by changing your regular routine but, make sure you push yourself to the point of muscle burn. This ensures that you will ultimately increase your stamina!

Power of Your Mind!

Another way to increase your stamina is to use the power of your mind. Our minds are the key to either pushing our body or preventing them form reaching a goal. Before going out for your workout, standing in front of a mirror and telling yourself that you can do it, can go a long way. Keeping yourself positive and motivated can help you increase your workout stamina and help you push yourself to the max!

Increasing Your Stamina and Endurance is a Combination of Perseverance, Hard work and Determination! Make Your Workouts Enjoyable and Long-lasting with These Awesome Tips!

Disney Vacation Day #5: Universal + Hogwarts + Diagon Alley + Harry Potter – He and She Fitness

Today was a first for us! After some post-wedding day cake admiration, we headed to Universal Studios and the Islands of Adventure for the first time. Rachael had her sights set on seeing the Harry Potter lands, so we found ourselves at Hodsmeade and Hogwarts Castle. Then, we took the Hogwarts Express over to the studios and checked out Diagon Alley!

Chiropractic Treatment Can Help Treat Headaches and Migraines

If you suffer from constant headaches or migraines, rest assured that you are not alone. About 9 out of 10 Americans complain about their headaches. Sometimes, these are occasional, throbbing, dull, and sometimes frequent causing debilitating nausea and pain. So what do you do when you suffer from an annoying, pounding headache? Do you just grit your teeth and hope it gets okay on its own? Or lie down waiting and hoping the pain fades away. Do you know there is a better alternative?

Research shows that spinal manipulation is one of the primary treatments that help to tackle the occurrence of migraines and headaches. It is possibly the most effective pain management option for neck originating headaches, and tension headaches. Research also shows that the interventions used commonly in chiropractic care help to improve the outcomes for the treatment of chronic and acute neck pain. Kroll Care chiropractic care with spinal manipulation helps to improve migraine’s as well as cervicogenic headaches.

Possible Types of Headaches

Headaches could be of different types, but three make it to the top list of common headaches, including:

  • A migraine headache: such headaches occur on one side of the head and totally debilitating. This pain can sometimes be felt on both sides as well, or you will feel it shifting from one side to another. Often, acute sensitivity to light, food smell, noise, and nausea accompanies the pain. Sometimes, headaches serve as warning signs that a migraine is set to explode in a few minutes or hours in your head.
  • A cervicogenic headache: this type of pain is one in the head you may find hard to pinpoint or locate. It could feel as though it is in your eye region, back of the head, forehead, and sides or all over the head at the same time. Sometimes, it also gives the feeling as though it is on one side of the head, both or shifts from one side to the other.
  • A tension headache: such headaches feel as though something is trying to squeeze your head especially at the back of the head, forehead or at the temples. Such pain is often dull and constant, and not aggravated by any mental or physical activity. However, when such headaches become chronic, they recur at regular intervals of about three to six months with discomfort going up to the highest levels.

So what do you do when you are afflicted by any one of these weakening pains? Most people turn to over the counter painkillers with the hope that they would resolve the problem. About 5% of all these headaches are underlying symptoms of conditions like anemia, insomnia, blood sugar etc. While the remaining 95% are primary headaches, i.e. not caused by any disease and need to be tackled as standalone conditions.

What Causes Recurring Headaches?

The list of reasons that trigger or cause these primary headaches can be very long. However, here are the most common causes:

  • Dehydration: Dehydration can lead to excruciating headaches, especially when you are in the midst of strenuous physical or mental activity. It is advisable that you drink as much as -8 glasses of water every day. Depending on the climate, the numbers of glasses can increase.
  • Bad Posture:  Actually, the mother of all problems is bad posture. You will find that every human being suffers from numerous conditions that bad posture like sitting or standing cause. This is also one of the major causes of headaches and majority of people who sit for prolonged hours on their working desks experience this. Hence, it is best that you try to stand or move around for as much as thirty minutes to do some light stretching exercises. You can rotate your head and do exercises that involve your back and neck region.
  • Vigorous Exercise: if you are into heavy duty, this can be one of the causes of your recurring headaches. You can try low-level exercises such as walking or light aerobics.

Chiropractic Care is What You Need

When you experience such pain, you need to stop relying on OTC (over the counter pain killers) and choose a chiropractic specialist to diagnose the problem and carry out necessary tests. Majority cases show that cervical trauma is a leading cause of headaches, especially migraines.

Displacement of the vertebra or pressure on the nerves causes by injury to the neck can result in headaches. It is not necessary to have suffered a violent injury, this is something that can also happen over time owing to bad posture while standing, sitting and sleeping too.

When you choose chiropractic care, this helps to align your spinal cord and free any tension caused by displaced or twisted vertebra. Studies also show that chiropractic care is quite an effective one for the treatment of chronic migraines and headaches, especially when other treatment plans don’t respond well to all the medicines.

Best Supplements For Treating Chronic Pain

Chronic pain is a major health issue affecting many adults about 1.5 billion around the world. Factors such as older age, physical inactivity, overweight, smoking are associated with this, which is among the major causes of decreased productivity, early retirement, medical leaves, absenteeism, laziness etc. The most common supplements used for treating chronic pain worldwide are. Here I will explain this one by one.

Glucosamine and Chondroitin

Glucosamine is found naturally in fluid around joints while Chondroitin is found in cartilage around joints. Both of these supplements are found to have meaningful impact on chronic knee pain. Improvements of these supplements are reduction in stiffness, reduction in pain, reduction of swelling and continued relief after the treatment. The best source of deriving glucosamine and chondroitin is cow.

Kratom

Kratom gives you no chance to tolerate pain. Bali, Maeng Da, Borneo, White Indo, Malay, Thai, are among the best Kratom strains used for the treatment of chronic pains. Different strains work for different people. You will have to determine the perfect Kratom strain for yourself. Always start consuming Kratom with a low dose. Here is the best vendor to buy maeng da powder online.

There are three varieties of Thai, green, red, and white vein. Red vein works best for pain. If you are new to Kratom for chronic pain then green and white vein would be better for you to start.

Find more detailed information on Kratom from Redstorm Scientific, which is the best health supplements rating, analysis and reviews website. Find the best info you need on nootropics, herbs, kratom capsules buy online and other health supplements.

Omega-3 Fatty Acid

Inflammation is the initial cause of pain in the body which means you require anti-inflammatory to combat it. Fish oil such as omega-3 fatty acid works as anti-inflammatory, making it useful in treating chronic pains and heart diseases.

For proper dosage always consult your health service proper as higher dosage can increase risk of bleeding. It is available in capsule and in liquid form. Some useful sources of omega-3 fatty acids are tuna, sardines, herring, lake trout, and salmon. If you are vegetarian, you can get some benefit of omega-3 fatty acid from walnuts and flaxseed oil.

Magnesium

Deficiency of Magnesium can result in painful conditions in the body. Research brought out on the nerve pain conditions suggest that Magnesium is effective in treating pains. Magnesium has a crucial role in maximizing blood flow, relaxing muscles and easing the nutrient delivery into the cells.

A magnesium dose of 250mg to 500mg a day for few weeks is enough to decrease the magnesium deficiency and leave you more energetic. Some foods rich in magnesium include Raw Cacao, sprouted seeds, black beans, spinach, banana, leafy veggie, brown rice, nuts etc.

Rosemary

Rosemary is used in various medicines around the world. It contains antioxidant allowing it to works as anti-inflammatory, more useful in treating arthritic and muscle pain. A research carried out in 2005 regarding the use of Rosemary in treatment of pain resulted 45-50 percent decrease in pain.

Author Bio:

Mohsin Shafiq – Mohsin is a professional content writer, digital marketer and contributing editor who is working on many blogs like https://redstormscientific.com/. He has a vast experience of writing on a various niche like Health, Makeup, Games, Technology etc. Mountain is in his heart – a passion for mountain climbing.

The Benefits of Sleep For Mesothelioma Patients

Interior lung lining cancer is a dangerous form of cancer that almost always occurs from contact with asbestos fibers. Because of how aggressive the cancer can be, doctors must prescribe a rigorous form of chemotherapy in order to slow its growth and eventually beat it back. This can have difficult side effects on the individual’s health, however, and doctors recommend many supplementary lifestyle changes to improve the patient’s health and well-being, such as improving the quality of their sleep.

Body Repair Benefits

Individuals who sleep for longer and enjoy a better quality of sleep can look forward to improved body repair benefits. As the body sleeps, it is able to prioritize healing in a much more effective way. This means that those who suffer from cancer and other chronic illnesses can look forward to better health when they sleep and allow their body to focus on healing and maintenance. As such, doctors recommend for individuals to get at least eight hours of sleep in order to give their bodies enough time to heal and improve.

Mood Benefits

When an individual is well-rested, they are in a much better mood. This can be invaluable for those who are struggling with cancer, as the battle can be as much as mental one as a physical one. Those who do not feel optimistic about their recovery do not stand as good of a chance when it comes to recovering fully. Because sleep can help the individual feel better on a mental level, it can help them feel more optimistic about how their recovery is going.

Cancer Recurrence Prevention

Finally, studies show that individuals who do not get enough sleep may experience an increased risk of cancer recurrence in the future. The body is not able to maintain itself as efficiently if it does not have the sleep it needs, and individuals who are not able to improve the quality of their sleep may struggle again in the future. Better sleep quality can synergize with other lifestyle improvements, such as exercise and dieting, all of which come together to help the patient recover.

Those who feel as though they regularly struggle with sleep issues should be sure to contact their medical professional in order to determine how they may improve their sleep quality. A few simple tips can be enough to help most people fall asleep faster and enjoy a deeper quality of sleep.

Best Snacks For The Ketogenic Diet

Snacking while on the ketogenic diet can be quite the challenge! The diet requires more fats, moderate proteins, and minimal carbs. This gets the body into a state of ketosis, the ultimately fat-burning mode.

The problem is, most snacks available are extremely high in carbs and sugars, with minimal fat and protein content. High fat content may be easier to find but the fats are not always the healthy ones that should be required for anybody serious about the ketogenic diet.

This does not mean going keto = no more snacking.

You can still enjoy snacks and keep your body in ketosis! You just have to choose your snacks wisely. Here are our best suggestions:

Pork rinds

These are salty, crunchy keto alternatives to carb-laden chips and crackers. You can eat these as they are or with keto-friendly dips such as sour cream, cream cheese, or low-carb salsa.

Seeds

The best seeds to consume are chia, pumpkin and sunflower seeds. These pack a good amount of healthy fats that help keep you full until the next meal. A few tablespoons are enough as a delicious, crunchy snack when roasted. Chia seeds can also be used to make great puddings which are a great low carb breakfast alternative instead of cereal together with coconut milk.

Nuts

Like seeds, nuts are also rich in healthy fats. Examples of good nuts for snacking are macadamia, Brazil nuts, pecans and walnuts. However, it is best to avoid peanuts and cashews. These have too many carbohydrates in them compared to other nuts, and peanuts are actually a legume, not a nut.

Hummus

This versatile high fat dip helps keep salads more flavorful. Dip low-carb vegetables and other keto-friendly snacks in Hummus for a tasty treat.

Dark Chocolate

This is yet another excuse to keep a bar of dark chocolate within reach. Cacao is ultra-rich in antioxidants and healthy saturated fats that support ketosis. Avoid chocolates that contain anything less than 70% cacao. Especially stay away from milk chocolate since they contain a lot of sugar.

Low Carb Protein Bars

The best choice for the road is high fat and low carb protein bars. These are snack bars often specifically designed to give the ideal ratio of fats, proteins and carbohydrates to keep the body in a ketogenic state.

Hard Cheeses

This is a low carb and high fat snack that also can help strengthen you bones. Hard cheeses are high in calcium that promotes improved bone health.

Jerky

Jerky is rich in natural proteins and fats, mainly made from dried beef. However, do check the nutritional information. Most commercially made jerky are also high in carbs from added sugars or other additives. The carbs are found in the coating that keeps jerky from absorbing moisture, however low carb options are also available.

Guacamole

This is made from one of the few high fat and fiber fruits (avocado) available that can help keep you full between meals. Guacamole makes a perfect dip for other keto snack such as pork rinds.

Heavy whipping cream

Add a handful of frozen berries and some carb/calorie free sweetener (stevia or erythritol) and enjoy a quick dessert that does not come packed with sugar. Cream is rich in fats that can keep you energized all day and tastes just like regular sweet whipping cream when used with a sweetener.

Heavy cream is also a great addition to your coffee for a quick high fat snack. For an even more beneficial experience, seek out low carb creamers specifically designed to be used in drinks on a low carb diets such as the ketogenic diet.

Why Keto?

Ketogenic diets are good for many reasons, but especially good for obese people or diabetics.

It is hard for most people to lose weight and reduce their body fat levels because they are eating too much of the wrong things. What makes it worse is that the average diet is extremely high in sugars.

Fat has gotten an undeservingly bad reputation, so people stay away from it like it’s the plague. Heathy fats are actually good for the body, and the ketogenic diet is proof of that, not to mention all the traditional folk groups that have eaten a diet consisting of 80% calories from fat for thousands of years, for example the Eskimo.

Healthy fats such as grass-fed beef and salmon include omega-3 fatty acids  that protects the heart. There is also the monounsaturated fats in pork rinds and avocados that reduce inflammation in the body. There are also good saturated fats that promote a better lipid profile, such as in coconut.

By going on a ketogenic diet, many benefits can be obtained such as safer and more sustainable weight loss. There is also benefits to hormonal balance and blood sugar levels.

What happens during ketosis?

Ketosis is the state where the body burns fats as it’s primary fuel for energy (instead of carbohydrates) and uses the by-products for energy. One of the by-products is called ketones. These are a more efficient and consistent energy source than glucose (from carbohydrate metabolism).

Start living the keto lifestyle that has grown to become so popular in recent years, and see the many benefits for yourself. Remember, fats are an integral part  any healthy diet.

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out https://www.anabolichealth.com/ to learn more about Alex and his work. You can also find him on Twitter, Pinterest and Facebook.

How To Get Rid of Blemishes Effectively Infographic

What are blemishes?

Most people, especially girls desire to possess fairy skin but due to various factors, they have to experience lots of skin-related problems, especially blemishes. Medically, blemishes are the term used to describe a situation in which you may witness skin discoloration as well as dark spots.

In fact, blemishes may occur on any part of the body; however, face, neck, back and shoulder are the most common places that they appear.

What causes blemishes?

Normally, there are various matters causing blemishes. Some of them should be listed below:

  • The breakouts of acne
  • Genetics
  • Hormonal imbalance
  • Poor diet
  • Aging
  • Sun exposure
  • Excessive oil production

What is symptoms of blemishes?

The symptoms of this problem may range from mild, medium or severe. Some common symptoms caused by blemishes can be listed:

  • Itchiness
  • Dryness
  • Bumps, along with pus
  • Skin discolorations
  • Modification in the skin texture
  • Brown and dark patches
  • Pustules

Blemishes are among the most common skin matters but they can be successfully treated by various natural home remedies.

This article will point out some of them:

  1. Lemon

The first and foremost tip in this list is lemon. Thanks to essential qualities in the content, lemon, especially lemon juice is regarded as one of the most effective ingredients in giving you relieves for blemishes. The juice of this fruit helps bleach your skin as well as prevent the infection.

How to apply:

  • Prepare 1-2 fresh lemons
  • Squeeze them to get juice then mix with attar
  • Add ½ cup of yogurt into this mixture
  • Apply this solution onto the affected areas
  • Wait for about 30 minutes
  • Rinse off with warm water
  • Do this method a few times a week.
  1. Aloe vera

The second tip is making use of aloe vera. For long, aloe vera has been considered as such an incredible natural ingredient in treating various health issues. In fighting against blemishes, aloe vera can help control the acne information as well as lighten your skin.

How to apply:

  • Prepare some fresh aloe vera leaves
  • Expel the peel to get the gel
  • Rub this gel on the affected areas
  • Leave it for several minutes
  • Rinse off with water
  • Repeat this on a daily basis.
  1. Cucumber

The next ingredient is cucumber. Cucumber possesses cool and fresh effects on the skin, which makes it become one of the great choices to get rid of blemishes.

How to apply:

  • Prepare a fresh cucumber
  • Cut it into thin slices
  • Rub them on the areas affected by blemishes
  • Leave it for about 30 minutes
  • Rinse it off with water
  • Repeat this daily.

Alternatively, you can extract the cucumber to get the juice. Use this juice to rub over the affected areas a few times a day.

Otherwise, you can consult another method below:

  • Put slices of cucumber on a cup of oatmeal
  • Combine this mixture with a tablespoon of yogurt
  • Apply this solution onto the affected areas
  • Leave it for 30 minutes then remove and wash it off with clean water.
  1. Tomato

Tomato is also a good choice for you to eliminate blemishes. Due to abundant amount of essential nutrients and vitamins, tomatoes help improve the conditions of blemishes without leaving any side effects as well as keep your skin always glow and fresh.

How to apply:

  • Prepare some fresh ripe tomatoes
  • Grind them to get pulp
  • Use tomato pulp to gently massage your skin
  • Keep it in several minutes
  • Remove the pulp then rinse off with water
  • Perform this daily in some weeks.
  1. Carrot

It will be a mistake if you ignore the next remedy. Carrot is known to be rich in vitamins and antioxidants. Specifically, the presences of vitamin A and C in carrot help nourish your skin as well as fight against UV rays.

How to apply:

  • Prepare 1 fresh carrot
  • Extract to get the juice
  • Consume this juice daily.

Otherwise, you can also use the carrot pulp to apply on the affected areas to remove the pus acne.

Or, you should include carrots into your cooking to make use of this ingredient.

  1. Apple cider vinegar

The last but not least remedy in this list is a type of vinegar: apple cider vinegar. Apple cider vinegar is considered as an excellent source of alpha hydroxyl acids which help restore your skin colour and balance the pH levels of the skin. Moreover, this liquid also contributes to reduce open clogged pores and oils on your skin.

How to apply:

  • Combine one part apple cider vinegar with three parts water
  • Soak a cotton ball in this mixture
  • Dab it on the areas affected by blemishes
  • Wait for 15 minutes
  • Rinse it off with water
  • Do this a few times per day until seeing positive results.

Blemishes infographic

Author’s bio: This article is written by Rose Emma – Senior Editor of Authority Remedies. She works as a health care expert in the field of Nutrition and Health for over 2 years after trained in Food and Nutrition Dietetics at Bluffton University. With all the experience she accumulates since college, she provides people with useful information about nutrition as well as helps them with their common health problems.

5 ways to achieve your fitness goals in 2017

As one year comes to an end and a new one approaches, we experience a whirlpool of emotions and an unparalleled motivation towards self-improvement. Being a spirited soul, you want the New Yearto be the best year of your life, your life’s dreams seem well within your grasp and you’re willing to make all the changes required to turn those dreams into reality.

This vigor lures millions across the world to set new year’s fitness goalsthat most often than not take only a few months to be abandoned,leaving you wondering why you spent so much onthose new running shoes or that home gym.

Ever wondered why those New Year’s workout plans keepfailing every year? The reason is simple-we are not motivated enough to repeatedly do something ‘we don’t really want to do’.However, the good news is that there are a number of strategies that can help you stayfocused and help you achieve your body goals in 2017. Five of the most effective ways have been outlined below:

  1. Invest time in setting your goals

It is crucial that you identify the underlying motive behind your body goals. For instance, try to figure out why you want to look better or become healthier because it will be that very motive which will fuel your fitness efforts even on the days you will feel demotivated.

Once you deduce the motivating force, decide your ultimate body aim for 2017 and jot down ways to achieve it. This might soundquite simple, however, this is the phase where most fitness plans start going downhill.

If you truly wish to attain your targets, you need to go beyond those stereotypical connotations of what a body aim is and how it is achieved. For example, you should avoid generic goals like shedding or gaining weight.Instead, go for specific and realistic goals like losing 7 kgs by the yearend or putting on 10 kgs in six months.

Once you’ve identified your aim, divide it into monthly or quarterly milestones as they will help you evaluate your progress, modify your fitness plan if need arises and keep you motivated. Then, translate these milestones into specific activities that you need to perform on a weekly basis such as going to the gym for an hour three times a week.

Moreover, for optimum results, try to combine physical exercises with a balanced diet to lead an all day health and fitness. Lastly, it will be a great idea to write down your fitness plan because research has proven that written goals have higher chances of being fulfilled.

  1. Streamline your diet

Whether you’re planning to lose weight or put it on, it is important that you maintain your health and look attractive something  that can only be done with the help of a balanced diet. To start eating healthy, you need to first analyze your current food intake and calculate its macronutrient value.

Next, you need to tweak your diet by avoiding unhealthy foods like sugars and saturated fat and incorporate foods that are in line with your specific goals because foods such as these could increase the risk of  a possible Crohn’s disease which is a chronic inflammatory bowel disease. For example, if you want to gain a few kilos,opt for foods that offer a generous amount of protein, nutrients and healthy fats.

On the other hand, if you want to burn fat, you should make low-fat, low-calorie and low-carb foods like lean meats, vegetables, nuts and fruits. Moreover, those who are self-conscious can choose foods rich in antioxidants that have anti-aging benefits and are capable of boosting biological processes like immunity, circulation and metabolism among others.

The crucial thing to remember here is that the key to making any diet work is following it through with consistency. Additionally, if you feel like you don’t get enough time to cook meals everyday, make sure to opt for supplements that will safely fulfill your daily dietary requirements and keep you on a steady track towards reaching your aims.

  1. Avoid following a strict routine

Forcing yourself to abide by a fixed workout routine or a monotonous diet will eventually lead to boredom and it will get harder to stick to this. Try doing things differently than you normally would.

You can come up with an array of delectable dishes to switch between and divide your workout regime into phases whereby you stimulate different regions of the body everyday. For instance, you can do cardio one day, flexibility exercises on the next and strength training on the third.

Doing so will not only prevent you from getting bored but will also facilitate the attainment of your body goals by giving you a chance to perform a more detailed workout that will have maximum effect.

Also, you can try out new things that are in line with your goals and will work to preserve your interest and dedication such as attending a class at your local gym, partaking in a marathon or buying a new workout DVD.

  1. Get yourself a workout partner

Having a workout buddy is extremely effective in giving you that much needed nudge towards your fitness goals. Firstly, it instills a sense of accountability that is missing in solo workouts.

Simply put, you might not feel like working out on a certain day but you won’t be able to do so when a friend will be counting on you. Secondly, it brings about a friendly competition that will keep you on your toes and motivate you to go the extra mile in pursuit of your aims.

Thirdly, it can make the workouts more fun and exciting, allowing the two of you to indulge in one-on-one outdoor games or you could just teach each other new exercises and regimes to stay fit every week.

  1. Be prepared for setbacks

Modifying the human body is a long and hard process, therefore, it is but natural to dwindle somewhere along the way. This is particularly true for the initial months when you are adjusting to a new routine and other engagements are testing your commitment to your goals.

So, try to avoid self-loathing or getting bogged down because it will reduce your drive and make your goals seem tougher than they really are. Should you face setbacks, try to make up for lost time by picking up the pace for a few days/ weeks or start off slow and then gradually work your way up to your milestones.

The moment you decide to change your body for the better, you embark on a journey that will prove its worth with each passing day by allowing you to feel happier, healthier and more attractive. Just make use of these simple tips and you should remain on track and realize your body goals like never before.

AUTHOR BIO

ABOUT AlyciaGordan

fitness goals alycia gordonAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia

Ideas to stay fresh and boost your brain power naturally

Trapped in the daily rigors of today’s life, one may find herself getting tired too easily or being super inactive on a busy workday. Staying fresh and keeping your brain active may be the hardest thing to do these days.

And while trying to get through the day, you might often forget to give yourself an energy boost and lose all your vigor as a result. While this could be due to overwork or stress, the fact that with age, our brain starts to lose its ability to process information as well as in its younger years, remains inevitable.

There is always a solution

It doesn’t have to be that way. There are possibly hundreds of things you can do to boost your brain power and feel fresh and active throughout the day. One of the ways that you can use to provide energy to your brain and body is the consumption of protein supplements like vega protein, amino acids, etc. These supplements help your body get all the essential nutrients it needs to be stay energetic. They also boost your immune system. There is always a natural solution if you want to avoid supplements then herbal green tea can also provide you with overall health benefits.

However, if you wish to adopt natural ways to increase your brain power and give yourself an energy kick, here is what you should do:

A sweaty start to the day can actually go a long way

As mainstream as it may sound, one of the best things you can do to give your body an all-rounder positive effect is exercise. When you exercise, certain chemicals are released by the brain that help promote overall neural health and also enhance your learning process.

Numerous studies and researches have also established a directly proportional and positive link between exercise and physical and mental health. The evidence collected from these studies strongly suggest that exercise works as a strong promoter of cognitive health in humans.

It doesn’t only counter age-related loss of brain tissue but also affects the structural health of specific areas of the brain. This, in turn, helps keep you fresh and active even on a tiring day.

So try to incorporate at least 20 minutes or moderate physical exercise in your routine because you need some vigorous movement to stay fit mentally and physically.

Don’t sleep too much or too less; aim for just right

While sleeping is a must part of your day, irrespective of any benefits associated it, it is definitely a lot more than just a requirement. Getting your daily beauty sleep is extremely beneficial for your overall health.

According to research, getting an average amount of sleep of around 7-8 hours helps boost your brain power and also prevents laziness and drowsiness throughout your day.

Sleep deprivation is detrimental to your body and brain and only results in sluggish mental activity. According to a study conducted on sleep deprivation, a single lie-in is all you need to replenish the brain and increase your levels of attention, activity, alertness and energy.

Meditate your way through excellent health

As a widely used form of relaxation and contemplation, meditation has been proven to lead to physiological changes in the brain. According to the results of a study, the size of the core areas of the brain increase due to meditation. It positively impacts our memory, improves our ability to handle stress , increases resilience, and overall energy.

It also helps activate the prefrontal cortex of the brain, which is an area responsible for advanced performance and thinking abilities.

According to a study published in Psychiatry Research, a particular style of meditation that focused on awareness of feelings, sensations and the states of mind led to decreased stress and anxiety. It also completely enhanced the area of the brain associated with memory and learning.

In a nutshell, meditation changes the structure of the brain and boosts those areas that have to do with self-awareness, focus and memory. All these together create a positive effect that helps us stay refreshed and revitalized.

Sing along to your favorite song

Who doesn’t enjoy listening to her favorite piece of music in the car, maybe en route work or back home? Or perhaps, just plug in your headphones while you walk to your college.

Listening to music evokes great responses in the form of brain stimulation. According to research, our brain responds to the varying frequencies of pitch, sound and tone of different kinds of music. It further results in positive and beneficial effects on the mood, blood pressure and heart rate.

According to numerous studies that have been conducted on the effects of music, listening to music and enjoying it while exercising or driving, for example, your brain is likely to get aroused and your level performance also improves. Besides, isn’t listening to your favorite Coldplay song or Lady Gaga’s likely to boost your mood and give you a dose of freshness and energy?

Change your environment to help change your brain

Learn a new language, read a new book, update your music playlist, try a new recipe for dinner, go to a different restaurant for lunch, take a different route to work one day or just take a vacation.

These kinds of changes in your life will keep your mind and brain occupied in a way that you won’t feel stressed out, dull or inactive.

Because when you challenge your brain by doing something out of the ordinary, it gets stimulated in the process. This stimulation results in brain restructuring which creates new neural pathways in the brain and boosts your brainpower. You are also likely to stay energetic and fresh when you learn and discover new things because it can excite you to great levels and give you a burst of energy and motivation to do things and create new environments.

So, the next time you start feeling dull, lazy and inactive, or perhaps you feel your brain isn’t performing up to its set standards, try doing one or all of the above mentioned tips. You will definitely feel noticeable and significant differences in your overall performance and energy levels.

AUTHOR BIO

ABOUT Alycia Gordan

alicia gordon guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia