12 Amazing Diet Hacks to Improve Your Health and Waistline!

 Little tweaks to your diet can drastically improve your health and waistline.

Even though these tips might seem like small, easy changes, the results of putting them into practice can really add up!

Read more: 6 Best Tips for Making Your Weight Loss Last!

Re-charge your eating habits with these hacks:

1. Avoid dieting. Everyone has a diet, but that doesn’t mean you have to be ‘on a diet’.
   
   Being on a diet suggests that it’s only temporary. No matter what diet you might follow, at some point you’re going to revert back to your eating habits once the diet is over.
   
   Instead of going on a diet, tweak your current eating habits until you have something that gives you the results you desire and is easy and healthy enough to follow it forever.
   
2. Change slowly. You might want to change everything at once, but that strategy usually doesn’t work very well. Instead, improve your diet a little each week. This method will be easier to stick with and you’ll have a healthy diet before you know it.
   
3. Go vegetarian a day or two each week. In most cases, vegetarian diets are healthier and lower in calories. Try it a couple of days each week. You’ll lose more weight and be healthier.
   
4. Get the junk food out of the house. If it’s in the house, you’re going to eat it sooner or later. The solution is to simply get rid of all of it. Give it away or throw it in the trash.
   
5. Keep plenty of healthy snacks readily available. If your snacks are healthy, you can feel free to eat. If you’re eating really healthy food, you can get away with eating a larger volume of food. You’ll never go hungry again!
   
6. Drink water. Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint.
   
   Give your body the water it craves and it will reward you with better health – all the way down to the cellular level. An added plus: drinking plenty of water helps keep you from consuming excess calories, too.
   
7. Take your lunch. Most of the things that are available in restaurants are not very healthy. It also can be challenging to order a salad when your coworkers are ordering bacon cheeseburgers. You will be healthier and save money if you take your lunch.
   
8. Eat nuts. Nuts are an excellent source of healthy fats and protein. Watch out for the salt and don’t eat too many, since their calories will add up with large servings. Most recommendations call for 1 ounce of nuts per day, which is about 15-20 nuts.
   
9. Eat berries. Berries are super-healthy and can make other things taste better. Put some berries on your oatmeal or yogurt. Try to eat some every day.
   
10. Get your fiber. Unless you eat beans regularly, it’s highly unlikely that you’re getting all the fiber you need. Track your diet and see how much you’re actually consuming. Consider a fiber supplement if you don’t seem to be able to eat all that you should.
    
11. Exercise a little. Even a small amount of exercise can have positive benefits and curb your hunger. Move around enough to increase your heart rate for at least a few minutes each day.
    
12. Bake, don’t fry. Besides being fattening, oils that have been heated to very high temperatures can be very unhealthy. With the right herbs and spices, you can learn to love baked foods. Savor the flavor, without the calories!

A few healthy changes can go a long way toward improving your diet, health, and appearance. 

Try them out today and see if you don’t look and feel better. If you love today’s tips, please share! ���

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Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

8 Best Ways to Enhance Your Ability to Stay Relaxed in all Stressful Situations!

 Stress is everywhere and affects everyone.

However, there are people who seem to take stressful situations in stride.

They seem to handle all situations with tranquility. You probably know at least one person like that. Maybe you’d like to become one of those people.

While everyone has a different threshold for dealing with stress, you can greatly enhance your ability to stay relaxed in all situations.

Read more: Daily Positive Affirmations: Each Wise Food Choice I Make Takes Me Closer to a Healthier Lifestyle

Control your reaction to stress with these strategies:

1. Maintain a positive perspective. In most cases, nothing bad is going to happen that you can’t handle.
   
   There’s always another job interview, another person to date, and another opportunity on its way.
2. Create an alter ego. Imagine the ideal version of yourself.
   
   This person would probably be brave, tough, and unflappable, among many other possible traits.
   1. When faced with a stressful situation, imagine how your ideal self would handle that situation and just do it.
   1. In time, you’ll become more and more like that ideal version of yourself.
3. Respond slowly. Cool and collected people respond slowly. They move slowly.
   
   Take a breath or three and respond to the person or situation confidently. Taking the time to respond is calming.
   1. You’ll feel more confident when you behave in the way a confident person would behave.
4. Build your self-confidence. The more confidence you have in yourself, the less stressed you’ll feel.
   1. Self-confidence is very situational. You might be highly self-confident while hitting a golf ball, but much less confident while giving a speech.
   1. When working on building your self-confidence, focus on those situations that will provide the most benefit.
5. Smile. Smiling makes you feel better and more confident. It can also put others at ease.
   
   If you can smile genuinely in the face of a challenging situation, you can do just about anything.
6. Visualize. One of the easiest and most effective ways to enhance your ability to stay calm in stressful situations is to visualize yourself being calm in a variety of stressful situations.
   1. It really does work if you do it regularly. At least once a day is preferable.
7. Practice having a present-moment mindset. This helps to prevent your mind from imagining negative potential outcomes.
   
   All it takes is to keep your attention on your environment.
   1. This is harder than it sounds. Imagine trying to put your house key into your front door while a giant rottweiler barrels toward you. It’s not easy to keep your eyes on the keyhole. Your mind and attention like to wander.
8. Relax your body and breathe deeply. Relaxing your muscles and breathing deeply helps to short-circuit any stress response in your body.
   1. This is a skill that requires practice. First, you have to remember to do it. Second, it takes a moment to focus your mind on your breathing and muscles. So, you’ll need to leave the current situation behind for a moment while you do these exercises.

Many of these techniques and ideas seem simple, and you’re probably aware of many of them.

However, knowing something is very different from doing it.

For example, you know how to swim, but that’s not the same as swimming laps every day. Knowing how to visualize isn’t the same as visualizing every single day.

The real power comes from using them regularly and becoming an expert in their application.

Apply these ideas to your life and you’ll see steady progress in your ability to handle stress.

Before you know it, you’ll be the calmest person in the room! If you like today’s tips, please share with your friends!

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6 Top Snack Tips for Successful Dieting & Exercise Regimen

 What do fitness gurus eat, and what do they recommend for others?

Fitness gurus have mastered snacking before and after exercise. 

Just like everyone else, they face cravings throughout the day.

Try these tips the next time you have a long day at the gym or at work:  

1. Eggs. Hardboiled eggs are one of the best snacking options. They’re inexpensive and easy to make ahead of time. They’re also filling, so they can satisfy cravings and give you energy.

• Many fitness gurus rely on eggs to get through a busy day.

• Try slicing hard boiled eggs and adding sliced tomatoes or avocados on top. Sprinkling them with a little salt improves the flavor.

Read more: 6 Best Tips for Making Your Weight Loss Last!

2. Precut vegetables. No one wants to gnaw on an entire celery stick or large bell pepper. Try chopped carrots, bell peppers, and celery. Also, consider having small pieces of broccoli or cauliflower. Wash and cut vegetables for a healthier snacking option.

• You can keep the precut vegetables in ziploc bags or small plastic containers. You can also purchase precut veggies in the store, but you save money when make your own.

3. Granola. Instead of buying granola in stores, many fitness gurus make their own version. They prefer the homemade granola because they can control all the ingredients and balance the nutrients. 

• A healthy granola mix includes carbohydrates, proteins, and fats.

• Try making your own granola with peanuts, almonds, cashews, raisins, oats, and dried cranberries.

• Another popular granola mix includes sunflower seeds, oats, chia seeds, flax seeds, and raisins.
  • Experiment with different nuts and seeds to create your favorite.

5. Peanut butter. Peanut butter provides protein and healthy fats that are filling. From adding peanut butter to smoothies to eating it directly from the jar, many fitness gurus include it in their snacks.

• Consider making a bread-free peanut butter sandwich that many fitness gurus adore. Simply slice a banana into long, thin strips and add peanut butter in between.

5. Almonds. Almonds also provide protein and healthy fats. A handful of almonds can stop cravings and provide an energy boost. Many fitness gurus rely on almonds for a quick burst of energy during the day.

• You can buy small bags of almonds, or use ziploc bags to make smaller portions from a bulk bag. Stuff them into a bag or purse that you use during the day and snack on them whenever you get hungry or feel your energy waning.

6. Emergency protein bars. There are many brands of protein bars on the market, and fitness gurus rely on them, although they’re not in agreement about which ones are the best. You’ll have to experiment and find one that you prefer. Focus on finding protein bars that are low in sugar and preservatives.

• Pay attention to the ingredient lists on the back of the package. Try to avoid the ones that have ingredients you can’t pronounce or spell. Simple ingredients are healthier. The healthiest bars will also have a short list.

• Try different flavors to find a favorite. Most energy bars are available in chocolate, vanilla, peanut butter, and fruit flavors. They all have different tastes and textures.

• You can also try baking your own energy or protein bars with healthy ingredients.

Fitness gurus know that the fuel you use for the body matters.

They understand that snacking is a vital part of a successful diet and exercise regimen.

Try their favorite snacking tips before planning your next gym session or long workday. If you like today’s tips, please share! ���

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4 Amazing Ways to Stay in Shape During This Christmas Season!

 It's so easy to drift off into Carefree Land the minute the Christmas season rolls around, isn’t it?

Every ounce of discipline you've had throughout the year with things like hitting targets, eating healthily, and working out give way to the festivities that accompany Christmas.

It's okay to participate in the season's festivities and indulge a little, but you absolutely should ensure that you do what's necessary to stay in shape even if your normal routine is interrupted.

The good thing for you is that it's still possible to stay in shape during the Christmas season.

So as you go through the motions of planning Christmas dinner, wrapping presents, and drinking eggnog, why not include these tips for ensuring your health and fitness are in check at the same time?

Read more: 9 Ways to Avoid Gaining Weight During Christmas and New Year's Day!

1. Do Christmas shopping on foot. In this the Information Age, it's pretty easy to just jump on a computer and do all the Christmas shopping online.

While it's convenient and efficient, it takes away from the enjoyment of "touch and feel" as well as the physical workout!

• Find the biggest mall in your area and stroll on the weekend in search of gifts for family and friends.
• Visit multiple locations to find the best deals - and secretly the fitness benefits.
• Wear leg shaping sneakers on your expedition so you're getting the added benefit of toned legs and buttocks!

2. Keep healthy snacks around. While watching your favorite Christmas movies or spending the night wrapping presents, it's likely that you'll want to have snacks around.

And you can definitely do that, but just ensure they're healthy options and nothing that you'll feel guilty about down the road.

• Nuts are always a good idea for snacking.
• Remember that if something's around when you get hungry, you'll likely eat it. Keep that in mind when shopping for snacks at the supermarket.

3. Participate in daytime festivities. Instead of throwing a late evening bash for friends and family, why not make it brunch?

A daytime celebration works out better than a late evening one because even if your food choices aren’t the healthiest, you'll have more time to burn off the calories before bedtime.

• Invite your friends and family to a backyard party with tents, hammocks and sunlight. The warmth and beauty of the daytime is more likely to have you moving around.
• Go on a picnic at the local park and take all the necessities like blankets, pillows and fold-up chairs along. The more things you have to pack and unpack, the more of a workout you'll get.

4. Do potluck dinner on Christmas Day. There's nothing as yummy as leftovers after Christmas, right? Unfortunately, leftovers can often lead to overeating. 

Instead of cooking a whole feast, why not team up with friends and potluck on Christmas Day? Fewer leftovers and less expense!

• If you opt to do a rich and creamy macaroni and cheese, bake it in a disposable container instead of your pricey baking dish. That way, you won't feel inclined to take home whatever's left.

While you'll have better luck at staying in shape by staying away from the festivities, that's simply not an option! Christmas comes around for you to enjoy and make the most of.

Just be sure that in the midst of the enjoyment are wise decisions that take your health and fitness into consideration. 

Happy holidays!

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Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

13 Practical Lifestyle and Eating Habits for Healthy Weight Loss

 If you’re like most adults, your reasons for losing weight have changed.

Health has replaced appearance as the main motivation for slimming down.

According to a recent Mayo Clinic survey of more than 200,000 Americans, 83% said their number one incentive for reducing was their health.

The researchers attribute the shift partly to the impact that the pandemic has had on our priorities.

Read more: Top 5 Habits to Successfully Lose Weight!

Losing weight for intrinsic reasons is also more effective. Pursuing your own fulfillment beats trying to impress an old flame at a high school reunion or squeezing into a smaller bathing suit.

Say goodbye to yo-yo dieting and trying to live up to unrealistic media images. Learn more about healthy ways to lose weight and keep it off for the sake of your own wellbeing.

Eating Habits for Healthy Weight Loss:

1. Plan your menus. It’s easier to make smart choices when you’re intentional about how you eat. Set aside an hour on Sunday evenings to figure out your meals and snacks for the week.
2. Enjoy your breakfast. Refueling in the morning gives you energy and prevents cravings later in the day. Sit down for a spinach omelet or drink a smoothie on the way to work.
3. Eat more fiber. Foods that are high in fiber fill you up with fewer calories. That includes most vegetables, fruits, and whole grains.
4. Increase your protein. Reduce your hunger and boost your metabolism by getting 25 to 35% of your calories from protein. Spread it out throughout the day, so your body can use it more effectively.
5. Read labels. Making whole foods the mainstay of your diet will dramatically cut down on added sugar, salt, and unhealthy fats. When you buy processed foods, look at the ingredients. You can still enjoy the convenience of items like plain frozen vegetables, yogurt, and canned beans.
6. Drink water. Sugary beverages are loaded with empty calories. Quench your thirst with water. You can liven it up with celery stalks or berries for more flavor.
7. Shrink portions. Forget about forbidden foods. You can usually eat anything if you practice moderation. Learn what a quarter cup of almonds or an ounce of cheese looks like.
8. Dine in. When you prepare your own meals, you can control the cooking methods and make healthy substitutions. Pack your lunch for work and master simple recipes for quick weeknight dinners.
9. Avoid fad diets. Starvation diets deprive your body of essential nutrients and may make junk food irresistible. Focus on strategies that you can use over the long-term.

Other Lifestyle Habits for Healthy Weight Loss:

1. Exercise regularly. Your diet is the main factor in shedding extra pounds, but working out will help you stay trim. Design a balanced program with strength training, aerobics, and stretching.
2. Sleep well. Lack of sleep disrupts your hormones and contributes to weight gain. Go to bed at around the same time each night, even on weekends and holidays. Keep your bedroom dark and quiet. Aim for 7 to 8 hours of rest each night.
3. Manage stress. Find relaxation practices that work for you to avoid emotional eating and reduce stress hormones that trigger food cravings. Talk about your feelings with someone you trust. Soak in a warm bath or work on your hobbies.
4. Weigh in. Stepping on the scale each day may motivate you to eat healthy. Keep in mind that it’s natural for your body weight to fluctuate by as much as several pounds.

Safe and sustained weight loss is a great way to show yourself some love.

If you like today’s tips, please share!

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Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

9 Ways to Avoid Gaining Weight During Christmas and New Year's Day

 The holidays and fattening food go hand-in-hand.

Studies show that 75% of a person’s annual weight gain happens between Christmas and the end of the year. 

Make this the year that you avoid holiday weight gain.

Most people associate the holidays with food, fun, and gaining weight. However, you can choose to enjoy the holidays and still eat responsibly.

Read more: 13 Practical Lifestyle and Eating Habits for Healthy Weight Loss!

Avoid gaining weight this holiday season:

1. Have a healthy meal before arriving at a party or other event that includes food. Feel free to go crazy on Thanksgiving. A single day won’t ruin your waistline. For other holiday events, fill yourself up with healthy food first. Your stomach will be full of healthy food, and you’ll be less likely to eat junk food.

2. Bring a healthy side that you love. Many gatherings encourage the bringing of a dish to share. Ensure that your offering is both healthy and delicious. You can limit your consumption of unhealthy food and enjoy the gathering at the same time.

3. Focus on things other than food. When attending a party, spend your time and attention on the other attendees. Mingle and socialize. Find a healthy snack and a bottle of water.

4. Maintain your normal diet and exercise routine. An occasional lapse won’t do any damage, but it’s surprisingly easy to gain 10 pounds or more within 6 weeks if you aren’t careful. Keep going to the gym and stick with your regular diet as much as possible. Avoid deviating from your routine.

• If you’re considering the possibility of beginning an exercise program for the New Year, why wait? There’s no time like the present to make your health a priority.

5. Add a daily walk to your routine. Get the entire family together for a daily walk. You’ll burn a few calories, keep your blood sugar under control, and reduce your appetite. Keep the pace enjoyable and you’ll look forward to your daily walk.

6. Eat slowly. The slower you eat, the less you will have eaten when your body finally decides it’s full. The easiest way to overeat is to eat quickly. Chew your food slowly and completely. Talk between bites. Drink plenty of water with your meals. This will also fill your stomach.

7. Wait at least 30 minutes before having seconds. Your first meal was enough to make you full, but your brain just hasn’t registered the information yet. Thirty minutes is plenty of time for your brain to inform you that you’re full. Have a nice chat with your friends or family before re-filling your plate.

8. Take part in a fitness or weight-loss competition. There are plenty of opportunities during the holiday season to lower your weight or increase your fitness. Even if you don’t win, you’re bound to be in a better place than if you’d never competed. Your workplace might have something to offer.

9. Start with salad. Whether you’re eating at home or attending a party, have a big salad before commencing with the rest of the meal. Remember to take it easy on the salad dressing.

Plan ahead this year.

It’s easier to avoid gaining weight than it is to lose weight. Enjoy your friends and family during the holiday season.

Excessive eating isn’t a prerequisite to having a good time. Focus on making healthy choices and moderation.

Have a healthy meal before indulging yourself. You can avoid holiday weight gain by making smart decisions! If you like today’s tips, please share it! ���

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here! Click here to read the raving testimonials!

Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

Daily Positive Affirmations: Adversity Challenges me to Think Outside the Box.

 The best positive affirmations for difficult & tough times so you can stay strong & have mental strength in bad situations after bad day.

Going through some hard and tough times? Need help staying calm and strong to overcome obstacles?

Daily Positive Affirmations

I enjoy the peace of mind that comes with smooth sailing. But I also look forward to the opportunity to think creatively through adversity.

Adversity challenges me to do things differently.

It challenges me to think in creative ways and from different perspectives. In most cases, this allows me to arrive at a tenable outcome.

Read more: Each Wise Food Choice I Make Takes Me Closer to a Healthier Lifestyle

I know that emotional adversity can come on when I least expect it.

If a highly charged situation happens while I am at work, I endeavor to put aside my personal feelings about the situation and remind myself of my priorities.

At home, I strive to handle emotional adversity with my partner or children with love. Regardless of my other emotions, love takes priority and helps me to find a solution that works for everyone.

It is important to me to remain composed when necessary. Because of this priority, I become creative in my responses to stress and challenges. I make every effort to allow positive reactions to shine through.

I recognize that reacting emotionally to adversity hardly ever allows a solution to present itself. I am driven to resolve the situation first.

Today, I accept that life sometimes throws curve balls and I am prepared for these challenges. I am encouraged by my brilliance and ability to create solutions.

Your Self-Reflection Questions:

1. Do I sometimes get nervous in stressful situations?
2. Do challenges help to make me a stronger person?
3. Do I gain wisdom that can help me in the future from each challenging experience?

Meditation Secrets: 15 Best Practical Tips for Beginners!

 Meditation, particularly mindfulness meditation, has become extremely popular over the last few years.

While meditation can be very simple, there are several common mistakes and misconceptions about meditation that you’ll want to avoid if you’re new to the practice.

Getting started on the right foot increases the odds of maintaining your meditation practice and getting the most benefits from it.

Read more: 5 Amazing Benefits of Meditation and Prayer in Your Everyday Life!

Use these tips to avoid meditation pitfalls:

1. Sit up straight. Slouching may be comfortable for a couple of minutes, but it takes more strength than you think to support poor posture. Sit up straight and let your skeleton support your weight.
2. Start slowly. Just a couple of minutes is enough to start. There are two good reasons for this. It’s easier to be compliant when you only have to sit for three minutes at a time. It’s also challenging to meditate for an extended period of time if you’re not experienced.
3. Meditate multiple times each day. By sitting for just a couple of minutes, you should have time to sit for multiple sessions. You might want to try meditating for a few minutes each hour.
4. It’s all about the breath. Your breath connects you to the moment and helps to keep your mind focused. The breath isn’t something to be focused on intensely, rather it acts as an anchor to maintain awareness of the present.
5. Count if necessary. If you’re struggling to maintain awareness of your breath, count your breaths. Count each inhalation until you’ve reached five and then start over.
6. Keep your eyes opened slightly. It’s easier for your mind to wander from the present if your eyes are closed. Keep your gaze lowered and soft.
7. Acknowledge thoughts but avoid dwelling on them. All thoughts should be treated the same. They’re just phenomena passing through. Let them go and return your attention to the breath.
8. Be patient. It seems like it should be easy to concentrate for a few minutes, but the mind likes to stay busy. It’s a challenging habit to break. Be patient.
9. Sit comfortably. It’s not necessary to sit with your legs folded up like a pretzel. Any position that can be held comfortably for the planned time is good enough.
10. Use a timer. Without a timer, you’ll find yourself worrying about the time and continue to peek at the clock. Set a reliable timer and you won’t be as preoccupied with the time.
11. Increase your meditation time by 5 minutes each week. Avoid the temptation to progress too quickly. Ideally, you’ll look forward to your meditation sessions. Progressing too quickly causes restlessness and agitation.
12. Consider getting expert assistance. There are many free opportunities to meditate with others. Look for local meetups or contact your local Buddhist temple. With so many people meditating, you’re bound to find an expert willing to help.
13. Take every opportunity to meditate. Meditating at home under perfect conditions is great practice, but the ultimate goal is to have the ability to meditate anywhere. A skilled meditator can meditate on a 99-degree packed, loud, smelly, subway.
14. Be persistent. If you’re meditating each day with the full intention of improving, you’ll eventually become a skilled meditator.
15. Stretch first. Your meditation position should be comfortable and easy. If your position feels like a stretch, you won’t be comfortable. Stretch first.

Meditation can bring you both mental and physical benefits.

Use these tips when beginning to meditate and you’ll quickly become skillful at a practice you can enjoy for the rest of your life.

If you like today’s tips, let me know what you think and please share!

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Daily Positive Affirmations: I Enjoy Healthy Weight Loss.

 Achieving healthy weight loss isn’t about a “diet” or “program” but a lifestyle with healthy eating patterns, regular physical activity, and stress management.

My weight loss is occurring at a healthy and consistent pace through dietary and lifestyle changes. Every pound I shave off my body is gone forever because I have a plan to not only take the weight off, but to keep it off.

I am taking weight loss one pound at a time in order to make permanent changes to my lifestyle. More than simply decreasing a number, I am interested in transforming my habits for a better life.

Driving my desire for weight loss is a sincere love and respect for myself. I value the gift of life I have been given by my Creator and I am ready to live my best life. By getting in shape, I increase my energy and activity level, thus getting more out of life.

Losing weight is about me becoming a healthier person, rather than pleasing others. I lose weight because I want to be in good physical shape, not because I want others to accept me.

Because I love myself, I am cautious about the methods I use for weight loss. I stay away from fad diets, starving, and other unhealthy weight loss methods. I consult my physician regularly to discuss my weight loss progress.

Losing weight is easy for me when I have fun. This is why I choose entertaining methods for weight loss. I stay active by attending classes that are upbeat and easy to follow. I eat healthy by trying out recipes that are as tasty as they are high in nutritional value.

Today, I choose to evaluate my weight loss plan to ensure it is safe and fun for me to follow. I make permanent changes to my eating habits and activity level to enjoy long-term benefits.

Your Self-Reflection Questions:

1. What delicious new recipe can I try this week?
2. Why is it best to lose weight at a slow and steady pace?
3. How can I make my weight loss plan more enjoyable?

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14 Best Ways to Use the Exercise Journal to Keep Your Workouts More Effective!

There’s a big difference between buying a gym membership, and using it on a regular basis.

Keeping an exercise journal is one tool for making your workouts more consistent and effective. Take a look at the benefits of tracking your time on the treadmill.

Benefits of Keeping an Exercise Journal

1. Increase awareness. Writing in a diary encourages mindfulness. You’ll know for sure how many times you visited the gym last week. At the same time, you’ll also be able to relax and enjoy the rest of your day once you’ve documented the necessary information.
   
2. Clarify goals. You could miss out on the fun of being fit if deep down you’re trying to transform yourself into Superwoman. Aiming for reasonable targets like taking 2 inches off your waistline will give you more victories to celebrate.
   
3. Hold yourself accountable. You’re less likely to skip your ab work if you know your diary will become lasting evidence of that fact. You’d rather do those sit ups than keep thinking about them.
   
4. Recover from lapses. Then again, holidays and weddings interfere with the soundest plans. Taking a long term view will show you how to bounce back from a few hectic days.
   
5. Collect data. Imagine running a business where you neglect to keep records about your customers or finances. Data is just as essential when you’re trying to figure out how to run a faster mile.
   
6. Manage medical conditions. An exercise journal may be especially useful if you’re living with a chronic condition. Lifestyle adjustments could reduce the symptoms of diabetes or arthritis.
   

How to Keep an Exercise Journal

1. Design your format. If you’re a techie, organize your data with a mobile app on your phone. If you prefer pen and paper, buy a journal with a pretty cover.
   
2. Define your scope. You may want to track just the basics or paint a more detailed picture. At a minimum, try to capture how long your workout lasted and the level of intensity.
   
3. Examine your feelings. Many women find it helpful to understand how emotions affect their fitness plans. It’s motivating to see how a half hour of cycling enhances your mood. On the other hand, if you leave a Cross Fit session feeling drained, it could be a sign of overtraining.
   
4. Add images and quotes. Pictures and inspirational sayings may provide an extra boost. Looking at your children’s faces may encourage you to pass on healthy habits. A line from a favorite song could make you feel like dancing.
   
5. Schedule updates. Most studies find that exercise journals have more impact if you write in them each day. Recording your performance on the spot also helps to ensure accuracy. Experiment with a system that will work for you. That could mean bringing your notebook to the gym or filling it out before bed.
   
6. Vary your routine. Our bodies adapt to any familiar movement so walking a mile will soon require less effort than it used to. If you want to advance, you’ll need to make things more challenging. Many experts suggest that a 10% weekly increase in weight, intensity, or distance is usually a safe guide.
   
7. Review your records. Use your journal to reflect on how far you’ve come. Maybe you’ve worked your way up from 5 pushups to 15 over the course of the year.
   
8. Consult with others. Reserve your journal for your eyes alone or share it with your health team. Your physician or personal trainer can give you more detailed recommendations when they learn more about you.
   

Write your workout program down on a piece of scrap paper or a custom-designed template.

Either way, you’ll be more likely to reach your fitness goals when you monitor your progress with an exercise journal.

Let me know what you think of today’s tips! Please share.

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14 Incredible Ways to Burn Calories and Lose Weight Fast!

 You know you have to burn calories to lose weight, but it can be difficult to find time in your busy schedule for more exercise.

Fortunately, there are alternative ways to increase your energy expenditure without taking time away from other responsibilities.

Transform your regular daily routines by creating more opportunities to move around.

Try these suggestions for cutting back on modern conveniences and increasing your mileage.

Cutting Back on Energy-Saving Devices

1. Lose the remote. Watching TV can be less fattening. Walk across the room to change a channel instead of pushing a button. It also helps to reduce your viewing time. 
   
2. Cook from scratch. Your kitchen may be full of automatic devices like food processors and coffee machines. Try out some old-fashioned manual processes for mashing potatoes or crushing herbs. You may be delighted to find that you’re lowering your electricity bills as well as shrinking your waist.
   
3. Wash up. Many items can be washed by hand including laundry, dishes, and cars. Your possessions may even last longer when you handle them more gently.
   
4. Clean house. Traditional vacuum cleaners exercise your arms and legs. Stick your Roomba in a closet for a while. Scrub the kitchen floor on your hands and knees occasionally to catch the residue your mop leaves behind.
   
5. Do yard work. Even if you need your landscaping company for big jobs, you can enjoy gardening on your own. Plant a patch of vegetables or flowers that you can tend.
   
6. Build it yourself. Creativity and fitness go hand-in-hand when you tackle DIY projects and crafts. Create your own furniture or paint a mural on a wall in your garage.
   

Increasing Your Mileage

1. Buy a pedometer. Adults often overestimate their level of activity. An inexpensive pedometer will clarify your starting point so you can plan ahead.
   
2. Modify your commute. Walk, bike, or take public transportation to work. If you need to drive, park at a distance and walk the rest of the way.
   
3. Switch bathrooms. It’s natural to choose the closest bathroom, but taking a detour adds up over time. Use a bathroom on another floor at work or walk to the opposite side of the shopping mall for that last stop before heading home.
   
4. Make calls standing up. Take advantage of the hours you spend on the phone. Let your ringtone become a trigger to stand up and move around while you talk.
   
5. Visit your coworkers. Drop in on your colleagues sometimes rather than communicating by phone or online. Increasing your face-to-face interactions may even encourage more cooperation and friendships.
   
6. Adopt a dog. If your living arrangements permit, considering sharing your home with an animal who needs a loving family. Having a dog will probably bring you outside at least twice a day. Some cats will also enjoy walking on leashes if you train them early.
   
7. Take the stairs. Make it a habit to climb the stairs instead of relying on elevators or escalators. Going upstairs is great exercise, but you may need to avoid trips downstairs if it places too much pressure on your knees.
   
8. Designate a car-free day. Your lifestyle may make your car an essential, but you can start cutting back on the time you spend sitting behind the wheel. Pick a day each week or each month to travel by foot or public transportation.
   

Strengthen your heart, muscles, and bones while you lose weight.

Increasing your energy expenditure enables you to stay in top condition even when you have limited time for the gym.