4 Things that Hold Back Your Fitness Progress

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It’s happened to nearly everyone with a fitness goal: you set a goal, you plan how to work towards it – and then progress doesn’t happen. Or you may see excellent progress for a while, only to see it slow down as you continue to exercise. While there are many possible reasons for progress to stall, many fitness enthusiasts see their progress slow down due to issues that are fairly simple to correct. Below are four things that might be holding back your progress.

1. Your Diet

You likely know that cravings can get in the way of a weight loss plan. And while much of the available advice on diet and fitness seems to be geared toward weight loss, checking in with your diet is beneficial even if you aren’t trying to lose weight.

Fitness model Ava Cowan is careful to monitor her total caloric intake in order to keep her body fat low, but she also makes sure that she consumes enough protein and complex carbohydrates to fuel her progress in the gym. And while some people may be reluctant to substitute some of their favorite foods with nutritionally sound choices, you can make healthier versions of your favorites. For instance, Cowan makes a protein pancake recipe that tastes much like traditional pancakes, but with more protein and fewer refined carbs.

If you are not meeting a fitness goal, be sure to look to your diet to make sure you are eating for that goal. If you are trying to gain lean mass and are not doing so, chances are good that you need to eat more total calories and more protein to reach that goal. If you are training for a marathon, a century (a 100-mile cycle race), or other endurance race and find yourself chronically fatigued, you may need to make sure you are eating enough complex carbohydrates.

2. Not Following the Principle of Progressive Overload

While diet is a common pitfall of fitness enthusiasts (there’s a reason that many people say that abs are made in the kitchen), it is not the only pitfall. All too often, people fall short of their goals because they eventually stop challenging themselves. This is where the concept of progressive overload comes in. This concept essentially means continually increasing the demands placed on your body in order to make it continually develop.

This concept is frequently discussed in strength training circles Whether you are training for size or strength, you need to continually challenge yourself by adding weight to the bar, adding more repetitions, decreasing rest times, adding volume, or a combination of those things.

The concept of progressive overload holds true for other workout types, too. If you have a home gym, diversifying the exercises you do can help make your exercise sessions more challenging. One way to find these additional exercises is by looking at detailed customer reviews, since reviewers often mention their preferred exercises to do on a given piece of equipment. For instance, if you have a Bowflex or Weider home gym, searching for Weider or Bowflex home gym reviews can give you ideas for additional exercise routines, some of which may have even been developed by the reviewers themselves. Looking at the manufacturer’s website may also offer additional information for those looking to expand their routines.

If you’ve been running the same route five times a week for several months, your body has adapted. In order to progress as a runner, adding in interval training or just choosing a route with more hills is a good start to progressive overload. It’s easy to become complacent in your workouts, but adding a new challenge on a regular basis can make a major difference in achieving your goals.

3. Your Goals Are Not Clear

It’s challenging to measure progress when you aren’t sure what you’re progressing towards, and this is why it’s vitally important that you define your goals. You will have a much easier time measuring progress if your goal is to be able to deadlift 400 pounds by next October than if your goal is just to get stronger.

Fitness coach Drew Baird explains the importance of goal setting using an apt analogy: starting a fitness routine without a clear goal is like driving to a party without knowing where the party is located. It’s ultimately frustrating and unfulfilling. When you know where you’re going, you’ll get there quickly, and maybe even have a good time.

In general, it is also helpful to set a series of smaller goals leading up to you big goal. This way, you can measure how you are progressing and also feel accomplished as you continue to move closer to your ultimate goal.

4. You Aren’t Hydrating Enough

When you’re busy going through your life, it’s easy to forget to stay hydrated enough. But staying hydrated boosts your metabolism and helps you feel alert and awake. If being or feeling sluggish is getting in your way, making sure you drink enough water can go a long way toward helping you stay motivated and energized enough to meet your goals.

If you are having trouble drinking water, adding a little flavoring – either a commercial flavoring or a splash of fruit juice – can help you feel like drinking more water. And while there are different schools of thought on how much water you should drink, the average sedentary adult should drink between 75 and 101 ounces of water, and the National Association of Sports Medicine suggests that active people drink eight additional ounces per 25 pounds of body weight.

Final thoughts

Choosing to work toward a fitness goal is an admirable pursuit, but many people become discouraged and give up if they sense they aren’t making progress. With the above tips, you’ll be more likely to stay on track and successfully reach the goals you’ve set.

How to prepare for your first 10K run

So you’ve decided to run a 10K? Many people choose the 10K as their first long distance run as it’s possible to train for the event over the course of a few months and can be a natural stepping stone to longer races. Alternatively, you might just be interested in challenging yourself to do something that you have never attempted before. Either way, here are some great tips for how to prepare for your first 10K run.

Commit to training early

Even if you’re in good shape you shouldn’t take running lightly. Too many first time runners think that it will be fine to go jogging for a couple of weeks before the event and just rely on their natural fitness on the day. The truth is that your body takes time to get used to a new form of exercise, and you’ll be working out muscles that might not usually get a lot of activity.

So set yourself up with a plan to start your training for the run several months before. Then if you get any setbacks with injuries or missed weeks you can catch up and be in good running shape for the event.

10K run runners on nice day

Get the right gear

You might think that it’s fine to just pull on your sports trainers for your 10K run. The truth is that you need to invest a good pair of proper running shoes. Specialist shoes are the best way to avoid blisters and other issues with your feet during the run. It can also be a smart idea to buy some proper running clothes as well. Companies like Sports Fitness stock a great range of lightweight tops and shorts for optimal comfort while you are running.

Enlist a friend

If this is your time running in an event it can be a great idea to bring someone along. If you’ve got a friend who is a regular runner, they could be perfect, but a beginner is just as good. Having an extra person to motivate you for training sessions can really make a lot of difference. And you’re also much less likely to back out of doing the run if you know that someone else is depending on you to run with them.

If you don’t know anyone who is interested in doing a 10K you could look for running or jogging groups in your local area. These can be just as effective as a way to push on with your training.

Don’t expect too much too soon

Some first-time runners go into their 10K with expectations that are simply too high. If you’ve never tried to run flat out for an hour or more, you won’t know how to pace yourself properly. 10K might not sound like a long distance but you might find that it’s actually far more exhausting than you imagined. Don’t be downhearted – running takes a lot of getting used, especially over longer distances. Your first 10K is just the start of your journey.

Find your soundtrack

Many people like to run to music. The tunes that you choose are completely down to you, but it’s definitely recommended that you should try a few different styles to see what works best with your running pace. Very fast music can encourage you to run faster but this can also be a way to burn yourself out early in the run. Experiment with different artists and genres to find out what might suit you, it may be the case that it’s not the sort of stuff you would usually listen to.

10K run stretching while on bridge

Run at your pace and no-one else’s

This point resonates with a couple of issues that we have already raised. You need to find a comfortable running pace that allows you to complete the race in a good time and doesn’t leave you on the verge of collapsing after 20 minutes. It should be stressed that a good running pace is different for everyone, so even if you and your friend both started training at the same time, you shouldn’t feel that you need to stay at their pace.

This is especially important on the big day; don’t get caught up watching other runners zooming ahead of you and feeling that you need to match them. Your first 10K is not a race and the only person you should be competing with is yourself.

Eat right

Nutrition is important so if you want to get the most out of your run, you need to incorporate a healthy eating regime. Almost anyone could stand to eat better than they do, so why not challenge yourself in the months leading up to the run? Set a strict diet based around lean protein, vegetables and fruit. Also, when you’re coming close to the day of the event you should plan what you’re going to eat carefully to ensure you’ve got plenty of energy and feel great for the whole 10K.

This article was written by Dakota Murphey.

Why You Should Think About Joining Soulcycle

This generation of millennial has been blessed with so many technologies, but unfortunately, they also have to go through many complications which the older generations haven’t faced in their time. Obesity is one such problem that has plagued the young people of this generation. And we millennial are trying our best to find alternatives that will help reduce the amount of fat in our bodies. Due to our busy lifestyle, we often join fitness clubs and gyms but do not have the time to complete our fitness goals.

If you have been thinking about joining another gym but know that you may not be able to commit to it, then you may want to change your approach towards fitness. There are newer options to try for you that make fitness regimes more personal yet challenging. Soulcycle has come up with that same purpose, where a group of people will be in a room full of stationary cycles and exercise under the supervision of one singular trailer. The trainer will treat all the participants equally and all of them will be required to adhere to the trainer’s instructions once they have built up enough stamina. Even though there are multiple celebrities trying on this trend, but this shouldn’t be the reason for you to switch to this routine. Here is why you should consider joining a Soulcycle club if you are into trying out a new fitness regime:

Pushing Beyond Boundaries:

When you are working with a personal trainer, you will be treated according to your own willpower and stamina. The same case applies for Soulcycle participants. Yet as the days progress, the Soulcycle trainers push users to the maximum in order for them to gain the maximum advantage of the exercise routine. The dials on the cycles are twisted to make the pedaling harder or lighter which in turns make the exercise more vigorous or easy. Furthermore, the participants are made to hold lightweight dumbbells and are made to exercise through it while pedaling. Your goal may be to get bigger or firmer butt or a smaller waist, however, the exercise is designed to work on all parts of your body. This way you exercise your whole body and get your desired result.

More Socializing:

When you go to the gym you are less likely to talk to a lot of people. You would barely make contact with people other than your gym partner or your trainer. This process does not work in Soulcycle as the group of people entering the workout area will be there by your side all through the fitness process. The cycles in Soulcycle are placed so that the users are very close beside each other. Even though you may not be able to talk much during the exercise, but going through a similar experience will let you be more inclined to these people and start a conversation before or after a session.

Therapy Sessions:

Due to the amount of people involved in this routine, the loud music playing in the background and your fitness trainer shouting motivations at you, the exercise becomes very therapeutic. With so much going on and you being pumped with energy, you feel better about yourself and are more motivated to work.

Better Routine:

When you need to wake up every morning before the sun even rises, you are bound to be tired for the first few days. However, the Soulcycle classes conducted at this early hour makes the person more time conscious, while not occupying any time slots in which you may be at work or having a night out. Once you are done with the exercise early in the morning, you will feel better and more alert during the rest of the day, provided that you have had proper sleep the night before. Once you get used to the early morning you will have plenty of time to exercise and get along with the rest of your day as before.

The exercise is admittedly more expensive than any traditional gym or fitness center. However, it can also save you time and help you reach your fitness goals a lot quicker than other fitness regimes. The Soulcycle is really something that is unique which will undoubtedly produce great results for people of all ages, sizes and fitness goals.

5 ways to reach your fitness goals and stay healthy

Many of us desperately want to improve how our bodies look but find ourselves unable to realize those goals. We either find it too hard to be consistent with a workout plan or just end up losing interest mid-way and hence never succeed at fulfilling our aims.

The underlying reason behind all these obstacles is truly a lack of preparedness. Even if you deeply want to get leaner or become more muscular, you won’t be able to go far if you don’t spend time understanding how the mind works.

Bringing about a significant change in one’s body is a long process; one that requires constant supervision, restraint and dedication. However, human beings tend to fall prey to the voice inside their heads that tells them to put off gym for other more urgent engagements only to completely lose track of their purpose.

Though this voice may seem as our voice of reason, it is actually nothing more than a camouflaged aversion to change and lack of motivation. So, how can you overcome these barriers? Here we’ve outlined 5 ways you can ensure that you reach your fitness goals and stay healthy.

  1. Begin with the end in mind

When it comes to enhancing yourself physically, it is imperative that you have a clear understanding of where you currently stand and where you would like to see yourself in the future.

For example, it is crucial that you find out if your body has an excess amount of fat, a disproportionate BMI, or lacks lean muscle mass, etc. because then you can take the next step.

The next step is to identify a SMART (specific, measurable, attainable, realistic and time-bound) fitness goal. Why? Because many a times, owing to a strong urge to alter our bodies, we resort to aiming for herculean and ambiguous targets.

These unspecified and unrealistic goals not only trigger misdirected efforts but also lead to frustration when things don’t work out as planned. People also resort to unhealthy means like steroids or crash diets.

So, when you decide to change yourself for the better, make sure that your fitness goals possess all the characteristics mentioned above. Only then will you be able to stay healthy and remain fit for life. Here are some examples of SMART fitness goals:

  1. I’m going to shed 5 lbs. in the next 6 months.
  2. I need to put on 2 kilos every month for 5 months so that I reach a healthy BMI.
  3. I need to add 2 inches to my shoulders in the next 2 months.

Improving physical appearance is a long process and requires you to be disciplined and consistent in your efforts to see visible results. Think deeply about your motivation behind the whole endeavor to fuel your efforts.

  1. Map out a plan and execute it

Once you know exactly what you’re in pursuit of, invest time and energy in carving out a clear path towards your goal. An important thing to remember here is that there are no shortcuts when it comes to re-shaping your body.

Yes, you can use artificial means to improve your appearance but the results will soon fade away, doing your body more harm than good.

A smart way to start is by altering your eating habits, incorporating physical exercises and steering clear of unhealthy activities like smoking or alcohol that nullify the effect of your efforts.

Switching to a healthy lifestyle is essential if you want to achieve sound health and that perfectly carved body.

When you understand the activities that you need to perform to reach your goals, put them into an action plan whereby you incorporate these activities into your daily/ weekly routine.

Then, come up with ways to overcome innate human tendencies that will inevitably and subtly try to derail you from this path.

Share your plans with your family and friends so that they push and motivate you to achieve them. Write your plan down and put it somewhere you can see it frequently so that you are regularly reminded of your purpose.

Research proves that goals that are written down have greater chances of being accomplished.

In certain instances you will find yourself unable to go to the gym or prepare a meal for yourself. I advise that you prepare for such situations beforehand by devising a workout plan that you can do at home or during lunch breaks. Along with nutritious meals, you should also keep supplements with you as they will help you reach your fitness goals.

  1. Increase your intake of fluids

Whether you are working out to lose or put on weight, increase muscle mass or enhance body shape, your body will sweat causing you to lose vital minerals and nutrients. For this reason, it is important that you replenish these nutrients and minerals by increasing your fluid intake by consuming plenty of water, coconut water and sports drinks that are packed with electrolytes.

A good concoction is a mixture of water and coconut water that is refreshing, hydrating and provides your body with essential nutrients. A way of ensuring that you consume adequate amounts of water on a daily basis is to calculate your body’s requirement by dividing your current weight in half; this will give you the number of ounces of water you need to be fully hydrated.

  1. Handle your cravings

Cravings undo the benefits of fitness plans and hence need to be kept at bay if you wish to maintain a steady pace of improvement.

To do so, you first need to understand what cravings are. Cravings are caused due to fatigue or dehydration or are triggered by your body to indicate the deficiency of certain nutrients.

So, instead of falling prey to an untimely sugar craving, try to first analyze whether you’ve had enough sleep or not or simply down a glass of water instead. Most cravings should subside after a nap or drinking water, however, for the ones that persist you need to have a backup plan.

This plan should be the ready availability of healthy food items that will fulfill your cravings. For instance, if you’re craving a cookie, go for fruits or nuts instead, or if you feel like having chocolates, munch on a one or two squares of unsweetened dark chocolate.

  1. Don’t stick to a particular routine

Having a monotonous routine can be very boring and can make you lose the motivation that you need to reach the level of fitness you desire.

That’s why it’s best to do things differently from time to time. You can do this by cross training at the gym, which besides preventing boredom, will also challenge your body, prevent injury and provide multiple other health benefits.

You should also come up with an array of food options that are in line with your fitness aims so that you don’t get tired of consuming the same items over and over again.

These tips will ensure that you keep working hard towards your fitness goals in a healthy manner, increase self-awareness and your knowledge of health and well-being and in turn embrace an overall healthy lifestyle.

AUTHOR BIO

ABOUT Alycia Gordan

 reach your fitness goals alycia gordan 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

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!

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

Some Useful Tips to Get Rid of Muscle Pain

  1. Go with the flow

Improving lymphatic flow will assist fix muscle soreness much faster by draining the recovery. Foods rich in bioflavonoids, such as green, leafy veggies and green tea, can help, as can staying hydrated (beverage 8 to 12 glasses of water a day). Increasing your flexibility with yoga and stretching workouts will likewise assist your lymphatic system drain much better.

  1. Open the deep freeze

Use a cold compress for the very first day or 2, and wrap with bandage if there’s swelling. And provide your aching muscles a rest for a few days too. The discomfort could get worse prior to it gets much better, but if you’re still hurting after three or 4 days, see a physician.

  1. Use liniment

For discomfort in your knee or various other sore areas, rub in some liniment and cover the location with plastic wrap. Make sure to test on a small area first to make sure your skin does not burn.

  1. Gently stretch

Aching muscles are tender at initially, gentle stretching will unwind the stress so the rest of the day is more comfy. Plus, you avoid further injury from accidentally pulling a tight muscle as you lunge to answer the phone.

  1. Apply hot beans

Fill an old sock with dry rice or beans, and tie the end firmly. Make sure it’s not too hot, then apply it to your hurting muscles.

  1. Take in cider

Adding 2 cups apple cider vinegar to your bathwater is a fantastic method to soothe away your aches and pains, or to just to take the edge off a demanding day. Adding a couple of drops of peppermint oil to your bath can lend an able assist as well, by providing exactly what has actually been shown to be a healing aroma.

  1. Attempt acupuncture

An acupuncturist will try to bring blood flow to the location to relieve the pain. He may do this with acupuncture, electrical excitement, topical natural herbs or even acupressure. These techniques can cut the discomfort and soreness in half.

And offer your aching muscles a rest for a couple of days too. The discomfort may get even worse before it gets much better, however if you’re still harming after three or four days, see a doctor.

Improving lymphatic flow will help remedy muscle tenderness quicker by draining the recuperation. For pain in your knee or other sore spots, rub in some lotion and cover the area with plastic wrap. Make sure it’s not too hot, then apply it to your aching muscles. Also, if you’d like to learn more about muscle strain, read more about it here.

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Author Bio

Richard Clayton

I’m an owner of a small gardening shop and a lawn care blog. I love gardening, especially lawn care. I can spend all of my free time taking care of my lawn and discuss about lawn care experiences with my friends, who have the same hobby as me. My website  is a playground of us, where we can discuss everything about lawn care techniques.

5 Best Fitness gadgets to change your lifestyle

All we have an own lifestyle but how many people’s are leading Perfect Lifestyle? This is one of the most important things in our life. A good lifestyle can give us many things; it teaches us how we can survive our life more easily. We should not forget this is 21st century, the most updated and technically fast era compared others century.

I am not talking you have to be most gorgeous, lucrative and fashionable. I am talking about your lifestyle, it is not necessary to be gorgeous, you need to be smart. Here I listed 5 Fitness gadgets that will sure surely change your lifestyle. Have a look….

  1. Fitness Watch

Fitness watch is the most vital key to change your life style. A fitness watch is not a simple watch to reminder your time, it is a versatile fitness activity tracker that will track your sleeping hours, workout hours, monitor heart rate and many more. Garmin Forerunner 735XT is one of the fastest, stylish and technologically advanced fitness trackers. It has all necessary features. Garmin Forerunner is a combination of running watch, fitness tracker, and Smartwatch. A fitness watch cannot be more powerful and user-friendly than Garmin Forerunner.

  1. Treadmills

When you are thinking to be smart, then you must run on treadmill at least twice a day. Treadmill is the most popular fitness instruments over the last decade. It is an indoor exercise machine which allows you to run on it. There are two types of treadmills in market, one is motor driven which is bit expensive and the second one is manual, which is less expensive. If you Have intension to lose extra weight, then treadmill can be your best company.

  1. Dumbbell

Dumbbell is one of most effective exercise equipments which give perfect shape in your body. According to a research, taking 15-20 minutes dumbbell exercise daily will makes a man more stylish and lucrative. If you are planning to build muscle then you must have take dumbbell, its especially work for muscle building. It is such a fitness instrument which will add some extra value at your workout.

Dumbbells are one the best selling products on market. There’s tons of legit reason that why people go crazy to buy dumbbells. They are not only muscle building instruments, they also good for abs exercise, calf raises, chest and back exercise, shoulder exercise and many more.

Final Words

United States Department of health and human services says, we need to do at least 150 physical exercise in each week. Basically, if we have intension to be healthy then we have to take exercise daily minimum 20 minutes. There’s no alternative of exercise, without doing exercise daily it’s not possible to lead a happy and healthy life. I am not saying you have to go gym for exercise; you can do it in your home at leisure time. I would suggest you, just take 15 days as experimental period and start workout daily, then you will realize what results you are getting.

5 Amazing Health Benefits of Golf

If you’re looking for a sport to take up on weekends, that you can also do when you’re on vacation, then consider adding golf to your list of hobbies. Though it doesn’t demand a lot from you physically, you can still get a decent workout from it as well as some mental benefits. Still not convinced? Check out some of the amazing benefits you get from playing golf in our top five list of benefits below.

It lowers your levels of stress.

When you’re playing golf, you are outside walking and taking in the fresh air and sunshine. And even if you get frustrated by a bad shot you made, all that nature, sunshine, and fresh air reduces stress. Plus, since it is such a challenging sport, the brain releases endorphins when yo play, which cause overall feelings of happiness and a more relaxed state.

It has a low chance of injury.

While you can certainly injure yourself playing this sport, overall it is a relatively low impact activity. There is no rapid movement required and you don’t even have to carry your own golf bag around the course if you don’t want to! That makes this the perfect sport for older individuals who worry about getting injured.

It improves your heart’s health.

While it’s common knowledge that cardio activities boost the health of your heart, but what you might not know is that even golf improves your cardiovascular health. Walking from hole to hole, swinging those golf clubs, and carrying that golf bag around the course all contribute enough physical activity to get that blood pumping for a healthier heart. This translates into a lower risk of diabetes and strokes, as well as lower cholesterol levels and blood pressure.

It helps you sleep better.

As we age, the quality of our sleep becomes worse over time. But when you play golf, you the exposure to fresh air and the exercise you get from walking the course work together to give you a better night’s sleep. You’ll also notice that you tend to fall asleep much quicker than when you’re not playing golf, and you stay in that deep sleep for longer periods of time. Overall, this contributes to a healthier you when you’re regularly playing golf.

It keeps your brain healthy.

The physical activity you engage in when walking the course does wonders for your brain’s health. It gives your brain a good supply of blood, which keeps it functioning in tip-top shape. It also strengthens the memory circuits in the brain, which is perfect for warding off Alzheimer’s disease as you age.

If you’ve been looking for a good excuse to get your spouse on board with your golf hobby, then these are some great reasons to use. Of course, these aren’t the only benefits that you get from the game. Learn about additional benefits in this Huffington Post article.