12 Little Tweaks to Your Diet That 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!

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.

Read more: What are the Best Exercises for the Extremely Busy?

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 like today’s tips, please share!

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!

How to Stay in Shape Without Expensive Remedies?

 Health and fitness are hot topics these days.

If you're inclined to get in shape, that's a good trend to follow.

But at what expense? How much money do you plan to commit to health and fitness regimens?

Unfortunately, the industry is capitalizing on consumers by selling expensive remedies promoting good health. And you've probably found yourself buying into it like many others.

The good news is that before health and fitness became this popular, it was possible to stay in shape on a budget. And those solutions are still available today. 

Read more: What are the Best Exercises for the Extremely Busy?

Take a look at some easy, effective, and inexpensive remedies to keep you on track with fitness:

1. Eat nutritiously. Forget those ads promoting weight loss supplements or fancy blenders. It's easy to get the weight management results you want by incorporating the right foods and healthy snacks into your diet.

Fruits and vegetables serve many purposes. Chief among them include providing your body with the vitamins and nutrients it needs to stay healthy.

Eating healthy proteins also helps the body get the nutrients it needs. Apart from that, protein helps to build muscle mass.

Consuming more water is a great habit to form without any major investment. The toxins in your body get flushed and you maintain a youthful glow when you consistently drink more water.

2. Treat yourself once per week. Maintaining a healthy regimen deserves recognition! That's why it's a good idea to treat yourself once a week.

Set targets for diet and exercise each week. Once you've been able to hit them, treat yourself to your favorite snack or other indulgence.

Treating yourself has psychological benefits. Because you know what's coming, you're more inclined to accomplish your goals.

3. Set realistic goals. Many of the remedies and regimens you see advertised are unrealistic. They set aggressive expectations, which translate to aggressive life adjustments for you. It is unnecessary to put your body through that.

Be honest with yourself. Determine how much time you have available to work out each week.

Which diet changes are you willing to accept without feeling like you're torturing yourself?

How much risk are you willing to put your body through? Just what is your safety and wellness worth?

Staying in shape is very possible on a budget. 

With some creativity and will power, it can happen.

So forget about what you saw on that infomercial.

And don’t feel discouraged because celebrities look as flawless as they do. Sure, having unlimited money can get you fast results.

But a little patience and creativity can give you results that will last for a lifetime.

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!

15 Best Calories Slashing Tricks to Lose Weight Fast!

 When you’re trying to lose weight, the last thing you want to think about are all the delicious foods you’re trying to cut back on.

Give yourself a break with calorie-slashing tricks that require little thought or effort.

Read more: Secret to Losing Weight – Eating the Right Kinds of Carbohydrates!

Change the Way You Eat and Drink

1. Spread out your daily protein. Foods high in protein curb your appetite better than fats or carbohydrates. That way you’ll feel satisfied on fewer calories. Eat yogurt at breakfast and fish at lunch rather than saving all your protein for dinner.
   
2. Drink more water. Fill up on water so there’s little room left for cheesecake. Have a glass before every meal and snack. Put a pitcher on the table for easy refills.
   
3. Eat more fiber. Fiber is good for your heart and waistline. All that chewing makes you feel like you’ve had enough. Good choices include apples, beans, and broccoli.
   
4. Start with soup. Serve soup for your first course. It forces you to eat slowly. Choose a clear broth or slim down creamy recipes by substituting low-fat milk for cream.
   
5. Use smaller plates. Tiny dishes make the contents look more abundant. Buy a pretty set of dessert plates that will make the most of a skinny slice of pie.
   
6. Put your fork down. Set your silverware down between bites. It’s one of the easiest ways to pace yourself and give your brain time to realize that it’s full.
   
7. Limit the side dishes. One look at a buffet line proves that variety leads to overeating. Plan your menus around one main course and a salad.
   
8. Eat before shopping. It’s easier to bypass the cookies right after you’ve had a bowl of minestrone with some whole wheat bread. Bring home more produce and fish.
   
9. Clear out your pantry. What about the junk food that’s already on hand? Drop it off in your office or church kitchen for others to enjoy. If you decide to hold onto your corn chips, store them out of sight so they’re less convenient to get to.
   
10. Choose healthier restaurants. Dining out can be challenging. Skip the fast food places and try a new Indian restaurant that serves lots of low calorie vegetable dishes.
    

Other Lifestyle Changes

1. Take a walk. Aerobic exercise tends to suppress appetite temporarily. Hit the treadmill or stroll around the neighborhood after dinner instead of taking a second helping of potatoes.
   
2. Dine alone. Studies show we eat more when we sit down with others. Instead of your usual Sunday brunch, you may want to eat a healthy breakfast and then go bicycling with friends.
   
3. Make new friends. Socializing can also be a positive influence. Keep your old buddies, but reach out to that coworker who loves yoga and green salads. You may pick up her habits if you spend more time together.
   
4. Get a good night’s sleep. Lots of people give their bodies more food when better sleep is what they really need. Go to bed an hour earlier on work nights. Keep your bedroom dark and quiet so you’ll sleep more soundly.
   
5. Indulge in calorie-free pleasures. Overeating is often closely tied to our emotions. Reward yourself with a new book rather than a candy bar. When you’ve had a rough day at work, walk right past the pizza parlor and call a friend to talk things over.
   

Making small changes in your diet and lifestyle can add up to big declines in your weight.

Best of all, these tips are so easy to use that you’ll be able to stick to them and keep the extra pounds from ever coming back. If you like today’s tips, please share!

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!

The Pros and Cons of Eating More Protein!

 High protein diets can help you lose weight, but are there any hidden costs?

Take a look at what medical experts have to say about the pros and cons of eating more protein.

Losing Weight on a High Protein Diet

Read more: 7 Amazing Hacks to Avoid That Low Carb Hunger and Help You Feel Full All Day!

1. Understand your needs. The average American gets about 16% of their daily calories from protein, which is slightly more than the minimum Recommended Dietary Allowance of 10%. While diets like Atkins advocate consuming as much as 50% protein, most experts suggest sticking to a range of 15 to 35%.
   
2. Feel full. Protein does suppress your appetite so you’re less likely to feel hungry. You may still need other weight loss strategies if you’re dealing with issues like emotional overeating or lack of physical activity.
   
3. Switch your calories. Naturally, you’ll gain weight if you add more protein to your usual fare. Try replacing sugary foods with high protein snacks like roasted chickpeas.
   
4. Choose wisely. Look for lean protein sources, and limit processed meat. Good options include fish, beans, eggs, low-fat dairy products, and skinless poultry. There are plenty of choices for both vegetarians and meat eaters.
   
5. Eat vegetables. Aim for at least 7 servings of fresh vegetables and fruits a day. They’re usually high in nutrients and low in calories, and most contain some protein.
   
6. Drink water. Extra protein can leave you feeling dehydrated. Carry around a water bottle and drink tea.
   
7. Spread it out. Your body uses protein more efficiently if you include it in each meal and snack rather than waiting for dinner. Enjoy an omelet or fish sandwich for breakfast. Snack on yogurt and nuts.
   
8. Make lasting changes. To keep weight off, you’ll need to make lifestyle changes you can maintain for years. A diet with a variety of foods is safer and easier than an extremely high protein regimen.
   

Other Considerations for a High Protein Diet

1. Take extra care. A little extra protein is safe for most adults, but some conditions require precautions. Protein may aggravate kidney troubles or contribute to osteoporosis.
   
2. Adjust for life changes. There are also times when you may need more protein. That includes pregnancy and old age. Extra protein can slow down muscle loss for seniors.
   
3. Muscle up. Regardless of your age, protein also helps muscle recovery after vigorous workouts, especially if you lift weights. If you spend a lot of time at the gym, you may need to aim for the upper range and get 20% to 35% of your calories from protein.
   
4. Focus on whole foods. Protein bars are convenient, but many brands have as much sugar as a candy bar. Read the labels, and save them for special occasions like travel. Quick salads and stir fries will provide more nutrients almost as quickly when you’re at home.
   
5. Save your money. Manufacturers know that protein is popular now so supermarkets are full of high protein breakfast cereals and peanut butter. If the prices look expensive, rest assured that you can easily meet your protein needs with less expensive foods like eggs and tofu.
   
6. Talk with your doctor. Your doctor can advise you about protein consumption and weight loss strategies appropriate for your individual needs. Ask for a referral to a nutritionist if you want more information.
   

A balanced diet and daily exercise are still the ideal ways to manage your weight.

Foods rich in protein can help you feel full with fewer calories, especially if you choose lean versions, and eat them in combination with complex carbohydrates and healthy fats.

How to Handle Personality Changes in Seniors?

 Personality changes are frequent in senior citizens, and they can indicate several issues.

Common health problems such as dementia and stroke can affect personalities.

If your loved one is undergoing a personality change, seek to understand this new side of them. They’re still your loved one – just a bit different from before.

Read more: 9 Practical Eating Strategies for Seniors

Learn to handle personality changes in seniors by following these tips:

1. Understand the cause of the change. Physical and mental health changes can be the root cause of personality transformations.

• Issues such as dementia and stroke can turn a senior citizen into a different person. This is partially caused by the impact of the disease on the brain. In addition, brain damage from a fall or an injury can change a personality.

• Personality changes can include a sudden lack of empathy. A person who used to be kind and generous can become angry and mean. Aggression and frustration can increase.

• Changes can be so drastic that loved ones may feel the senior citizen has become a stranger. However, it’s important to remember that diseases that affect the brain can affect the personality as well.  

2. Avoid comparisons. It’s not easy to avoid, but it’s important not to compare the seniors to their previous personality. Comparisons can hurt their feelings.

• By avoiding comparisons, you’ll have the chance to understand and study the new personality and get to know the person in a new way. You can view this is an opportunity instead of a setback.

3. Seek help from a support network. A personality change in a loved one can be difficult to handle. You may benefit from a support network that understands the situation. Do you have other friends who are dealing with similar issues?

• Reach out to them. Personality changes aren’t easy to deal with on your own. Support networks can help you cope and give you an important place to discuss your frustrations.

• Caregivers and family members often feel alone and isolated as they try to help a person with a personality change. However, support groups can make a big difference.

4. Discuss your concerns with a doctor. If you notice any type of personality changes in a loved one, it’s important to talk to a doctor.  

• Doctors can help you understand how and why the personality changes occurred. They can also prescribe medications, treatments, and therapies that may help. In addition, they may point you in the direction of local support groups.

5. Consider getting outside help. If you’re no longer able to take care of a loved one with a personality change, then you may need outside help. The help can range from visiting nurses to full-time caregivers who live with the person.  

• Caregivers and family members often feel ashamed and guilty about asking for outside help. However, there is no shame in getting help during a difficult situation like this.

• You may benefit from getting a break by having a nurse or licensed caregiver take over some of the responsibilities. You may also want to consider nursing homes or other types of assisted living situations for the senior.

• It’s important to get help before you burn out and aren’t able to take care of your loved one.  

Personality changes in seniors can indicate important health and mental issues that may need to be addressed.

Talk to your doctor about the changes you see in your loved one.

Dealing with joint issues and pain? Our Joint Health Jelly is produced with a unique blend naturally extracted TCM herbs, supplementing the clinically proven dose for effective joint pain relief with anti-inflammatory properties. The synergy between our Western supplements and TCM herbs help combat inflammation and improves circulation to the joints. 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!

Top 3 Spices to Add to Your Recipe to Help Your Brain Work Most Effectively!

 What do you think of when you’re considering which spices to add to your recipe?

As you know, spices are tasty and easy to add to multiple dishes you cook at home, but it may come as a surprise to you to find out that some of them can also help your brain to work more effectively.

They have powerful chemicals in them that can enhance your brain function.

From memory to strategic thinking, these spices can help

Read more: Can Spicy Food Can Help You Lose Weight?

Boost your brain with these spices:

1. Turmeric. Turmeric is one of the most popular spices around the world. It has a chemical known as curcumin that can help your mental function.
   1. Turmeric may help you fight depression, strengthen your memory, and have more positive moods. Turmeric may also help fight the plaque that can build up in your brain over time and lead to Alzheimer’s.
      
      Researchers are studying this powerful spice so it can be used to help Alzheimer’s patients.
2. Oregano. Oregano has multiple health benefits, and one of them is helping your brain. Oregano is a strong spice, but even a little bit in your cooking can make a difference in your brain.
   1. This spice has many antioxidants. It’s well-known for fighting free radicals that can damage your cells and tissues.
   1. In several studies, oregano has shown an ability to help people uplift their moods. It can reduce anxiety and depression. It may also help you concentrate and remember things better.
   1. The compounds in oregano have a direct impact on neurotransmitters in your body and brain. This is why it’s such a powerful way to strengthen your mental function.
3. Black pepper. You probably have this in your kitchen cupboard already, but you may want to use it more often.
   
   Black pepper has a chemical known as piperine, which can boost your brain power.
   1. The chemicals in this spice can help lighten your mood, strengthen concentration levels, and make you feel more relaxed.
   1. There’s another benefit to black pepper that researchers are focusing on right now.
      
      It’s related to Parkinson’s disease and the possibility of using concentrated black pepper to help people fight the negative brain effects of this condition.  

How to Use These Spices

If you’re not used to cooking with turmeric, oregano, or black pepper, it may seem overwhelming. However, you can start off small and increase how much you use over time.  

Follow these strategies:

1. Invest in fresh, high-quality herbs and spices. You may have these spices in your kitchen, but are they fresh? Spices lose their flavor and potency over time, so purchase new supplies if you’ve had them for a while.
2. Add these spices to your current recipes. Can you add one or more of them to your favorite soup or stew without hurting the classic? It’s sometimes easier to integrate spices into current dishes that you already make.
3. Discover new recipes. Consider learning to make new dishes that rely on turmeric, oregano, or black pepper for their flavor. This will help you expand your cooking skills and introduce you to new ideas.

Spices are an easy way to help your brain each day. You can add them to your meals throughout the week and watch the benefits increase over time.

You may even notice a change right away.

Spices are a powerful way to make your body stronger and healthier while making your cooking taste better.

Dealing with joint issues and pain? One of the key ingredients in our Joint Health Jelly includes turmeric! This fun and tasy jelly is produced with a unique blend naturally extracted TCM herbs, supplementing the clinically proven dose for effective joint pain relief with anti-inflammatory properties. The synergy between our Western supplements and TCM herbs help combat inflammation and improves circulation to the joints. Click here to read the raving testimonials!

Want to improve Eyesight naturally? Then TAKE ACTION NOW and be prepared to surprise yourself and everybody else, check out this health jelly for eyes health! Have you tried education, doctors and everything else but nothing has worked? Feel that your life for years now has been turned upside down by poor eyesight? Now is the time to take action. This healthy jelly can help to slow down macular degeneration, cataract formation and helps to relief dry and tired eyes.

How to Relieve Arthritis Pain With Fun Exercises

 For many years, people with arthritis were warned to limit their activities to protect their joints.

Now, studies show that exercise actually helps ease arthritis pain and stiffness.

Here are some major benefits of exercising with arthritis, and suggestions for how to work out safely.

Read more: 4 Effective Strategies to Manage Pain with Arthritis!

The Benefits of Exercising:

1. Maximize your range of motion. People with arthritis often try to cope with the pain by holding their joints in bent positions that feel more comfortable. Unfortunately, this causes further loss of mobility Exercise helps to keep your joints as flexible as possible and prevent further damage.
   
2. Strengthen your muscles and bones. Strong muscles and bones provide more support and protection for fragile joints. Weight bearing exercises build up muscle and thicken your bones.
   
3. Lose excess weight. You burn a lot more calories when you're moving around, which of course helps with weight loss. A more active lifestyle will help you reach and maintain your ideal weight without resorting to dangerously low calorie diets.
   
4. Improve cardiovascular fitness. Endurance exercises that are gentle on your joints will make your heart work more efficiently without aggravating your arthritis. You'll feel more energetic and reduce your risk for many health conditions including heart disease and obesity.
   
5. Make daily activities easier. Stiff joints interfere with daily pleasures and tasks, from playing with your grandchildren to just buttoning a shirt. Exercise improves your ability to function and live independently.
   
6. Boost your mood. Living with chronic pain may cause depression. Physical activity elevates your mood and helps you sleep better. You can even make new friends by enrolling in group classes like crossfit, tai chi or water aerobics.
   

Top 4 Exercises for Arthritis:

1. Design a balanced program. A well-designed fitness program includes exercises for flexibility, strength, and endurance. Stop what you're doing if you feel any sharp pain. This conventional wisdom for exercisers is even more important when dealing with arthritis.
   
2. Stretch. Daily flexibility moves will help restore your range of motion. Warm up with a little walking in place and do these exercises in a controlled manner. One simple stretch for fingers is to massage your hands. Then, alternate extending and closing your fingers into a loose fist.
   
3. Train for strength. Strengthen your muscles with resistance exercises using weights, elastic bands or your own body weight. For example, target your knees by sitting in a chair and slowly straightening and bending each leg.
   
4. Perform low-impact aerobics. Walking, aqua aerobics and stationary bicycles are just a few examples of endurance activities that are easy on your body. Exercising in warm water is especially good because the temperature and buoyancy protects damaged joints.
   

Additional Safety Tips:

1. Talk with your doctor. Be sure to talk with your doctor before beginning an exercise program to find the best approach for your type of arthritis. Your physician can recommend safe activities and help you avoid injury.
   
2. Build up gradually. Start conservatively and progress gradually. When you're comfortable with walking in water, you may want to add more intense movements like leg lifts.
   
3. Modify your workouts during flare-ups. Your doctor can advise you about exercising during flare-ups. You may need to rest or modify your program to alleviate pressure on the affected joints.
   
4. Find the best time of day for you. Many people experience morning stiffness, so experiment to find the best time of day for you. Taking a warm shower first or using a heat pack may also make exercising more comfortable.
   
5. Work with physical or occupational therapists. Therapists with experience working with arthritis can provide more guidance. They can help you learn to move safely during your workouts and all your daily activities.
   

Exercise makes it easier to live with arthritis.

Manage your pain and stay healthy with safe and regular workouts using activities that you enjoy.

If you like today’s tips, please share with your friends! ���

Want to overcome joint issues and pain? Our Joint Health Jelly is produced with a unique blend naturally extracted TCM herbs, supplementing the clinically proven dose for effective joint pain relief with anti-inflammatory properties. The synergy between our Western supplements and TCM herbs help combat inflammation and improves circulation to the joints. Click here to read the raving testimonials!

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!

How to Get Started Getting in Good Shape and Maintain a High Level of Fitness!

 Getting in good shape and maintaining a high level of fitness not only allows you to look and feel better in your clothes, it’s also crucial for keeping you healthy, strong, and well in the long term.

If you’re not used to fitness and exercise, however, knowing how to get started can be overwhelming and intimidating.

In this guide, we’ll help set you on the path to fitness and wellness.

Read more: Daily Positive Affirmations: I Tap into the Magic of Nature.

Why Get In Shape?

Improving your fitness offers a huge number of benefits, including:

• Improving heart health - Staying in good shape keeps your heart strong and healthy, reducing your risk of heart disease and other illnesses.
• Improving cognition - Regular exercise also benefits your brain and can improve concentration, focus, and memory.

• Reduce stress - Getting out and moving every day reduces your levels of stress, keeping you happier and reducing your risk of illness.

• Improve sleep - Research has proven that regular exercise also helps improve the quality of your sleep, which has numerous benefits for your health and wellbeing.

Getting started with fitness will look different for everyone, but with just a few short steps, you can be on your way to a whole new you.

1. Define Your Motivation

One of the most important elements of getting in shape is defining your motivation. Why do you want to improve your fitness? This is one of the most crucial steps in your journey.

Your motivation will be what keeps you going when you are battling through that last rep, running the last few feet, or hitting the gym after a long day at work.

Your motivation is personal. It may be fitting into a perfect dress, being able to compete in a challenge or race, or simply having more energy to run around after your kids. Having this in mind will keep you going when things are tough.

It’s a good idea to have some visual representation of your goal placed somewhere prominent as a reminder of why you started this journey.

2. Find Your Activity

Getting in shape doesn’t have to include hours at the gym. The key to a long-term lifestyle change is to find an activity you enjoy doing. This will help your workouts feel less like work, and more like fun.

It can take some time to unlock your preferred activity, so be prepared to try plenty of new things. From running sprints and marathons to rock climbing or line dancing, the ideal form of exercise is out there - you just need to unlock it.

3. Track Your Progress

The scales are not always the most helpful thing when you’re trying to get in shape. Tracking your progress in other ways can be very useful.

Record how far you run each session, how many reps you do, or your heart rate and cool-down period. Over time, you will start to see real gains and improvements, and these are very motivating.

Final Thoughts

Getting in shape should be approached as a long-term lifestyle change, rather than a short-term aesthetic goal.

This means that you’re far more likely to stay on track and see the real benefits.

By setting a personal motivation target, finding a workout regime that works for you, and tracking your progress, you’ll soon discover that you have more energy, better sleep, and more vitality in your daily life.

Can Being A Weekend Fitness Warrior Be Good For Your Health!

 According to many estimates, only 1 out of 5 people gets the recommended amount of exercise each week.

On top of that, some of them are trying to cram their whole workout program into 2 days.

Can being a weekend warrior be good for your health?

It depends. On the one hand, even small amounts of exercise can be beneficial.

On the other hand, regular workouts provide superior conditioning and lower your risk of injuries.

Take a look at these suggestions for staying safe and fit all week long.

Read more: Weight Loss Success: How to Control Hunger Pangs on a Diet and Subdue Your Cravings?

How to Prevent Common Weekend Warrior Injuries

1. Talk with your doctor. While athletes tend to experience overuse injuries that heal after some rest, weekend warriors are more prone to acute injuries that require medical treatment. Call your doctor or go to an emergency room if a joint or bone feels strange or can’t bear weight. Prolonged discomfort and excessive swelling are also warning signs.
   
2. Avoid muscle strains. Muscles tear when they’re stretched too far. Spend at least 5 minutes warming up, and work on your flexibility each day.
   
3. Protect your tendons. The most frequently injured tendon is the Achilles that pushes your foot off the ground when you walk or run. The victims are usually men who participate in sports infrequently. Care for your tendons with calf raises and other stretches, and lose any excess weight.
   
4. Soothe lower back pain. Exercise is good for your back, but some movements can cause repetitive stress. If you’re sore, try alternatives like yoga or swimming.
   

Tips for Weekends

1. Watch for fatigue. Are you listening to your body? Stop what you’re doing if you’re shaking and feeling exhausted. That’s when you’re more likely to have an accident.
   
2. Learn good form. Proper technique is also a good way to stay safe. Work with a trainer or watch a friend who has more experience. Browse online for advice or pick up a book at the library.
   
3. Adjust your competitive drive. You may need to dial down the intensity even if you were a track star in high school or you’re playing basketball with a buddy who’s urging you on. Consider your age and physical condition.
   
4. Mix it up. Maybe you head to the softball field each Saturday or jog through the park. Varying your routine will help you target other body parts for a change. Try learning crossfit, which can help you ramp up your fitness levels.
   
5. Be gentle. Vigorous exercise is effective, but you can still start small. Burn calories gardening or playing with your dog.
   

Tips for Weekdays

1. Move more. If you have trouble squeezing in a visit to the gym on workdays, you can still become more physically active. Climb the stairs instead of riding the elevator. Buy dumbbells or a treadmill you can use at home.
   
2. Sit less. You’ve probably heard news stories about the health consequences of extensive sitting. Take breaks at work to stroll around.
   
3. Train in short intervals. Brief periods of intense activity can do wonders for your muscles and heart. Jump rope or run for 5 minutes.
   
4. Manage your time. Keep track of what you’re doing with your free time. Maybe you could work out regularly if you woke up an hour earlier or asked your kids to help with the chores. As usual, you’re more likely to find time for activities you love, so consider dance classes or fencing if that’s your passion.
   

If possible, make exercise part of your daily routine instead of saving all the fun for your weekend.

Whenever you work out, choose a program that matches your fitness level and feel good about strengthening your body and mind through physical activity. If you like today’s tips, please share with your friends! ���

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!

Dealing with joint issues and pain? Our Joint Health Jelly is produced with a unique blend naturally extracted TCM herbs, supplementing the clinically proven dose for effective joint pain relief with anti-inflammatory properties. The synergy between our Western supplements and TCM herbs help combat inflammation and improves circulation to the joints. Click here to read the raving testimonials!