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Setting Small Goals For Eventual Big Success

fitness Aug 07, 2015

The gym is often times a place where people set big goals. Whether it's wanting to get your "summer bod", gearing up for a competition or simply wanting to lose a large amount of weight -- those goals take time.

By setting those large goals from the get-go, people put an extraordinary amount of pressure on themselves. Unfortunately, those goals that take time will inevitably make you feel discouraged at certain points.

However, instead of putting that amount of pressure on yourself and setting those large goals, try aiming for small goals that will eventually lead to the success you wanted for yourself.

Gradually Increase Intensity

The worst thing you could do when you first start working out, is to start working out as if you've been doing it forever.

If you're someone who wants to get in better shape, realize that it will take some time. Don't jump into the deep end of the water if you're just learning how to swim. Instead, take your time and gradually increase the amount/time in...

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Two Small Changes That Could Improve Your Health

nutrition Jul 31, 2015

When people think of being "healthy", they often think of incredibly difficult endeavors. Maintaining a healthy lifestyle is somewhat difficult, but that applies to virtually anything positive in life.

But, fortunately for us, there are plenty of small changes that we can make that yield significant results in the long run.

Here are just a few of those small changes you can make to become healthy:

Stop Eating Habitually

This is a problem that a lot of people deal with, especially nowadays.

We're consumed with media at all times. Whether it's looking at our cellphones constantly, watching television or spending time in front of a desktop, people have become accustomed to multitasking. Unfortunately, that multitasking can often lead to bad habits.

Eating habitually is problematic. Consuming unnecessary carbs in the form of snacks is avoidable. Simply put, just don't do it.

It might seem like a big ordeal at first, but once you become used to not snacking on chips in front of the...

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Steps To Getting Back To The Gym

fitness Jul 29, 2015

Once you get into a regular routine of going to the gym, it's hard to break it. Unfortunately, things inevitably come up. Sickness, family issues, work, school or whatever it may be often take us out of our routines.

Thankfully, these unforeseen circumstances are only temporary.

While it might feel like you haven't gone to the gym in forever and have lost much of the progress you made, chances are that's not the case. The aforementioned situations that keep you out of the gym don't last very long.

Minor injuries or sickness can only last a few weeks, and even though you'll likely lose some progress, it's important to know that you're still further along than you were when you first started working out routinely.

Now, it's time to get back on the grind.

Here are a few steps on how to get back on the workout train.

Take It Slowly

The worst thing you could do when first coming back to the gym after an extended absence is to hop right into your regular routine as if you've never left....

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Fitness For The Busiest of People

fitness Jul 21, 2015

30-Minutes of Exercise, No More, No Less

In recent years where preventative medicine has been taking more action to help reduce medical costs, exercise has seen a big trend. This trend includes simply exercising for 30 minutes.

Most exercise recommendations from various organizations include only exercising for 30 minutes every day of the week at a moderate intensity [1]. So what does this mean for you? If you are like the majority of working individuals with a family, exercise tends to take a back-seat.

Fortunately for the working adult, 30 minutes of activity can be accumulated in many ways.

One of the best ways for a busy parent or busy worker is to exercise or be active in ten minute intervals three times throughout the day, totaling 30 minutes [2].

If you fall into this category, consider going on a 30 minute evening walk with the family following dinner. In addition, doing dishes, vacuuming, laundry, and playing with the dog all count as physical activity.

Still not enough?...

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Fitness: Beating Inconvenient Situations

fitness Jul 17, 2015

While we'd all love to go through life without any inconveniences, those situations are unfortunately inevitable. You're going to run into situations that you just cannot control, and that applies to fitness as well.

When inconvenient situations arise, it's important not to succumb to the pressure. If you travel for work or attend school away from home, these inconvenient situations are more likely to occur.

Here are a few tips on how to control these situations:

Use Your Resources

Let's use the above scenario for example -- you travel for work, attend school away from home or are stuck in a hotel for vacation.

Instead of making excuses for yourself, opting not to exercise, use your resources!

If you travel for work, try to take some time away to get a light jog in. After all, some exercise is better than none.

While you're jogging you'll have the opportunity to do some site seeing. Don't spend all of your time behind a desk, but instead reserve time to jog. Those stressful moments...

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Prioritizing Your Fitness

fitness Jul 13, 2015

Finding a time to work out is tough. If you're like most people, your day is probably jam-packed with other things to do.

Most people either go to work, school or both. On top of that, it's good to have hobbies in order to balance your life out. Of course, finding a time to work out is another thing you have to fit into your schedule.

Prioritize Your Fitness

Fitness is a part of the recipe of life. You're either into it or you're not. For those who aren't, the excuse typically involves lack of time. We've all been busy to the point of having to drop things in our lives. Unfortunately, many people have decided to drop their work outs in order to have something else in place of it. Obviously, working out and maintaining a healthy body is something that should be prioritized.

Finding the time to work out is tough, but in reality, we all have an hour or so to spend each day. Unless you're an anomaly, you're probably not spending all day at work or at school.

To wind down, some people...

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Snacking On The Go Without Ruining Your Diet

nutrition Jul 01, 2015

Snacking on the Go: Quality Snacks that Will Not Ruin your Diet

The standard diet in America includes breakfast, lunch, and dinner. It has been this way for a number of decades and is not likely to change.

Too often; however, individuals skip breakfast or lunch in order to scrimp on calories for the day. This sets your body up for feeling hungry come dinner time. In addition, your body runs off glucose (sugar), meaning you need to replenish this fuel source throughout the day in order to prevent “energy crashes.”

One common myth for snacking when on a diet is the notion that coffee “gives the body energy.” This is hardly the truth and in fact, the caffeine in coffee is better known for dehydrating your body, which could induce more hunger in the day.

If you are watching what you are eating, consider eating a light snack that will not weigh you down. This could include a nutritious granola bar, piece of fruit, or raw veggies.

Stray away from...

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Fitness: Stepping Outside Of Your Comfort Zone

fitness Jun 29, 2015

Exercising can often become monotonous. If you're someone who regularly exercises, you probably follow some sort of routine. Whether it's taking the same supplements, doing the same exercises or always going to the gym at the same time, the actual exercising itself can become quite boring.

That's why it's good to spice things up occasionally.

If you want to improve, it's virtually impossible without stepping outside of your comfort zone -- and that's applicable to basically every aspect of life, including the gym.

Doing the same routines, over and over, might yield some results, but you want to make sure you're getting the most out of yourself. Once you become comfortable doing the same things in a gym setting, you'll probably see less results than someone who's constantly trying something new.

Pushing yourself in the gym, even to the point where you think "can I really do this?" will help you excel. That way you know that you're getting the most out of yourself and will inevitably...

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Two Keys To Success: Consistency and Discipline

fitness Jun 25, 2015

A lot of the skills you learn throughout life are mimicked in the gym. Whether it's pushing through a tough set or accomplishing a goal you set at the beginning of your workout, exercising is somewhat a microcosm of our daily life.

With that said, many of the characteristics you need to be successful outside of the gym are necessary for weight loss, muscle gains, or whatever your reason is for going to the gym.

Here's two characteristics you need to become successful inside and out the gym:


This is a no-brainer.

If you want to be successful in something, you have to keep at it -- even if you feel like you're not making the progress you expected.

This is applicable to virtually every aspect of life. If you're struggling with your math course, you have to consistently study and put in the extra time to learn. If you want to learn a new language, you certainly won't do so by occasionally picking up a dictionary.

To maintain a healthy lifestyle, you need to be consistent....

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The Secret To Losing Weight (Hint: It's Not A Secret)

fitness Jun 19, 2015

Believe it or not, there's no magic pill that's going to make you lose weight. Despite all the commercials you've probably seen late at night, enticing you to purchase the magic pill, it unfortunately doesn't exist.

The secret to losing weight is...well, it's not a secret.

It's simple: exercise and eat healthy. Those words might seem daunting, but when you think about it, are they really?

If you want to lose weight, you can't expect to do so without making some changes in your life. While exercising is obviously essential to losing weight, the latter portion of it is just as important.

Making some small, yet extremely beneficial changes to your diet can help you shed the weight and keep it off long-term. Here's some easy tips on how to lose weight:

Eliminate the Unnecessary Food/Drinks

This is probably the easiest step to implement to your healthy diet.

A lot of people tend to eat when they're not hungry or out of habit. Let's face it: we've all drove past a McDonald's at one point...

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