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7 Tricks & Tips to Help You Stick to Your Fitness Program

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For many of us, exercise is a quick fix cure for an expanding waistline, or to look good on the beach. But after we’ve achieved our goal, it is way too easy to let things slight, and turn our backs on physical exercise until the need arises again.

If you care about your health and you value your life, physical fitness shouldn’t just be regarded as a quick solution to a weight problem. There are even more powerful benefits to staying fit and healthy.

Regular exercise helps to prevent serious health problems including depression, some cancers, diabetes, heart disease and osteoporosis. It can also help you feel more confident, less sluggish and give you more energy.

The trouble is we all know that exercise is good for us but motivating ourselves to begin a fitness regime and stick to it is the difficult part.

It wasnít until I grew older that I realized that a physical fitness regime was essential to my health and well being. And I too found it difficult to motivate myself, but I found plenty of tips and trick to make sure that I stuck to my fitness plan.

1. The 30 Day Rule: Research has shown that any daily activity will become a habit, if you stick to it for 30 days. So getting through the first 30 days of your fitness regime is crucial to your success.

2. Find a Training Buddy: Working out with a colleague or friend can be a great idea, as you can spur each other on when the going gets tough.

Pro: Working out with others can make exercise more fun.

Con: If youíre not both truly committed to getting fit, you may influence each other to give up.

3. Hire a Personal Trainer: If youíre struggling to get started, it may be worth hiring a personal trainer for a few weeks. A good personal trainer will be able to help you devise a fitness plan and get you used to a regular exercise regime.

Pro: A personal trainer will motivate you to work out. And because youíre paying for his time you will probably take your fitness regime more seriously.

Con: Hiring a personal trainer can be an expensive option. Depending on where you live, expect to pay between $25 and $75 per hour.

4. Choose Something You Have a Chance of Enjoying: This might sound like common sense but you would be surprised at the number of people who choose a particular exercise just because it burns fat faster.

Pro: You are more likely to stick to a fitness program you enjoy.

Con: You may just become addicted to exercise. Iím not joking – exercise addiction is a serious problem for some people. They become addicted to the highs they get from exercise as a result of increased dopamine level.

5. Variety: Instead of plodding away on the treadmill for an hour, choose a workout which includes a variety of different exercises.

Pro: Youíre less likely to get bored. Also, you are more likely to avoid injury, as you will be exercising various different muscle groups instead of putting all the strain on one.

Con: You will need to put a bit more thought and planning into your exercise routine.

6. Use Gadgets: If youíre into technology, using fitness related gadgets and mobile phone applications might motivate you. There are plenty of good ones available if you do a search on Google.

Pro: Applications that record your progress and help you plan your workout will add a fun element to your fitness regime, and inspire you to carry on.

Con: You may be tempted to spend more time playing with gadgets and applications than you spend working out.

7. Protect Yourself Against Injury: Make sure you donít injure yourself when working out by warming up, cooling down and stretching. Also make sure you take the time to learn the proper exercise techniques.

Pro: Youíre less likely to put yourself out of action for several weeks if you avoid injuring yourself.

Con: Warm ups, cooling down and stretches add additional time to your workout, but they are an essential part of your routine.

All this may sound like hard work, but the benefits of keeping fit shouldnít be ignored. You will feel and look healthier if you take part in a regular fitness program, and you may even prolong your life.

Authorís Bio

Derek Carroll enjoys reviewing fitness products such as the p90x nutrition and exercise schedule, and the Bowflex dumbbells 552 adjustable dumbbell set. He also searches the internet for great deals and savings and shares his findings on his blog, Wise-Buyers.com.

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5 Types Of Mobile Games That Can Actually Help Your Mind

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featMobile gaming is often viewed as a way to pass the time, or simply as entertainment. More often than not, these are perfectly fair descriptions. On other occasions, mobile apps and games can help optimize both body and mind!

Mobile Games & Puzzles for Brain Health

However, the mobile gaming market is vast, and among the offerings there are also some games that can help to train your mind in various ways, or in some cases improve wellness. Here, we wanted to give some examples of types of mobile games that can serve these purposes.

1. Escape Puzzles

In the real world, “escape room” attractions have become wildly popular in just the last few years. They’re generally seen as weekend recreation options for groups of friends or colleagues, but there are also those who believe they benefit your brain health. To our knowledge there aren’t in-depth studies into this phenomenon’s mental benefits just yet, but there’s certainly something to be said for the idea. Escape rooms lead to everything from positive moods to improved memory and heightened social skills. Escape puzzle games don’t carry all of the same benefits, but they are in many cases the mobile versions of the rooms, and they can certainly exercise your brain where concentration, patience, and problem-solving are concerned, at the very least.

2. Conquest Games

This isn’t quite as big a category as that of puzzle games, though there are actually different genres within the idea of a conquest-themed mobile game. What we’re referring to here though are games like the mobile versions of Sid Meier’s Civilization installments, which famously delve into real human history in quite a lot of detail. Simply put, games like these that teach real history can exercise the brain and help to improve memory, association, attention to detail, and specific knowledge.

3. Poker Games

Poker games are actually among the oldest ones available on mobile phones, though they’re steadily getting more sophisticated these days. Poker apps are included among the games spreading gradually into the U.S. through expanding gambling legislation, and even some free-to-play poker games are now employing advanced graphics and features that make them feel like the real thing. Whichever specific app you opt for though, you could actually stand to enjoy real mental benefits. Various medical studies have actually hinted at poker’s benefits in everything from improving focus and attention to detail to combating Alzheimer’s Disease!

4. Quiz Apps

Some might consider quiz apps to comprise their own category aside from gaming, but the distinction isn’t particularly important. Either way there are dozens if not hundreds of accessible quiz apps, and each and every one of them can teach specific knowledge and keep the mind sharp in general. It’s virtually never a bad idea to test your knowledge, and these kinds of games help people do it on a daily basis.

5. Brain-Trainers

Lastly, and most overtly, there are also apps specifically designed to train the brain. These are in some cases actually designed with medical input and consideration, but they’re still game-like in nature, or at least include games more often than not. The specific training varies from one app to the next, but this is definitely a category you’ll want to look to if you’re curious about using mobile games to improve your mind.

Final Thoughts

Mobile apps, games, and real-world puzzles such as escape rooms are sometimes purely for entertainment. Other cases, such as those discussed here, can be leveraged to help with brain training for better cognitive performance and perception. The best part is, these brain games can often be leveraged during times you’d otherwise be doing nothing else!

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Getting Your Health Under Control In 2019

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For many, having control over their health is a constant battle with a number of vitamin deficiencies as well as illnesses that are sometimes unavoidable it is crucial to ensure that your health is under control. Whether this is a visit to Finchley dentist to prioritise your oral health or a visit to the doctors for a checkup there are a number of ways that you can prioritise your health within a busy lifestyle.

Moving More And Sitting Less

During the course of the day, it is important to keep moving, with a lot of people sitting down throughout the day it is important to remember to move around. By adding a 10-minute walk to your daily routine this can help to improve mental health as well as your physical health. This small addition to your daily routine can help you to lose weight and maintain a suitable cholesterol level. This could help your health in the long term as this helps you to maintain a healthy weight.

The Power Of A Smile

Have you ever thought about how a smile can help you and those around you to feel better? The simple act of smiling releases chemicals into the brain helping you to channel positive emotions as a result. This act of smiling can also make you appear endearing and approachable to others allowing you to spread joy to those around you. This is something that can take practice to do but can have major health benefits. By making time to laugh and smile during the course of the day you can reduce stress and anxiety whilst helping to improve overall happiness.

Sleep

Having enough sleep is something that can be very difficult with a busy lifestyle. However, it is important to make the time. With the recommended sleep time aimed between 7-9 hours per day, it is important to look at how much sleep you are getting and how much this can affect your overall health.

If you are feeling like you cannot concentrate or are having trouble being able to focus on simple tasks, this may be a consequence of lack of sleep. In order to sleep accordingly make sure that your day is filled with exercise and activities. By filling your day with exercises and activities you will wear yourself out. This will allow you to stick to a simple sleeping schedule throughout the week.

If you struggle to fall asleep at night try relaxing before bed, whether this is through having a bath or shower or even reading a book to help you unwind, this can help you to fall asleep almost instantly.

Relaxation

Another important aspect of your health is relaxation. It is not good for your heart or your mind to be stressed 24/7 therefore, it is important to practice self-care wherever possible. With a number of meditation apps available to you both free and paid you can have a completely customisable experience based around your specific needs.

By adding ten minutes of meditation into your daily routine you can help to reduce stress and anxiety whilst helping to lower blood pressure. So with all this in mind, there are a number of considerations when thinking about your health in 2019 that are well worth considering.

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Intermittent Fasting – Introduction and How-To

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Intermittent fasting is becoming increasingly popular. It appears that apart from marketing, losing weight is the most popular topic to be discussed online. People want to get rid of all those pounds, whether extra or seemingly extra to attain the ideal body shape. A multitude of diet plans have been devised; from cabbage soups to high protein diet to eight losing herbs and supplements, everyone is trying everything that might have the slightest notion of producing likable results. But in most of these diet plans, one has to give up eating their favorite foods. No more pizzas and pastas, some happily adopt an herbivorous lifestyle, just to lose weight.

But what if you do not have to give up eating your favorite dishes? What if you don’t have to try any experiments with artificial supplements on your body? What if weight loss could happen with you eating what you generally eat, and in the quantity you eat but still losing weight? Sounds elusive, right?

The truth is that it is possible. And this is not a new found theory, but it has been around for quite a while. Surprised?? Wondering what exactly is this magic diet plan? It is called, “Intermittent Fasting”.

Intermittent fasting is the trick to adopt. It requires a person to go on a fast for 24 hours, once or twice every week depending on the individual capability, and having a large intake of water/green tea during this time span. With the lifestyle we all lead, packed with work, food, more work and a truckload of responsibilities, it is not only difficult to take out time for gym and aerobic classes but truly impossible. Similarly, even following a diet plan can become monotonous, and everyone is aware of how diet plans quit working after some time since the body becomes immune to them. So you might just lose weight during the first month of your diet plan routine, it is assured that the results will start to wear off once the body becomes accustomed to the routine. On the opposite end, Intermittent Fasting will help you consistently lose weight and also maintain it. The routine is not difficult to adopt.

Steele Williams a leading celebrity PT and personal training course expert from TRAIN says that studies dating back to 1945 proved that Intermittent Fasting (IF) extended the life of mice. More recent studies on humans show that alternate day fasting increases SIRT3 proteins, which scientists believe are responsible for longer lifespans.

Also, IF has been shown to increase insulin sensitivity, therefore reducing the risk of type 2 diabetes. It’s also been shown to reduce inflammation, blood pressure, and “bad” cholesterol.

All you have to do is pick a day or two in the time frame of a week when all you are going to be consuming is water, or better still, green tea. That one day where the intake of liquids is going to be on the rise; it will allow the metabolism to flush up and work off all those stored fats in the body. Take it more like a body cleansing day. Just like a shower is vital to rid the exterior of all the germs, a day on water is pivotal to rid the body of the harmful fats that are stored up.

In the remaining days of the week, keep on going with your normal diet. You do not have to give up food at all during that time. Sounds great? Well you will feel great once you try out this truly genius form of putting off those extra pounds!

Have you tried intermittent fasting? What are your thoughts?

 

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