Published on: 03 May 2018
Last Updated on: 25 July 2024
When it comes to fitness, you might be your own worst enemy. If it feels like you’re doing everything right, but still not getting the results you want, why are you still sticking to the same routine? There are many ways you might be getting in your own way and getting to the bottom of it starts with honesty. Are you really being honest with yourself when it comes to diet and exercise? Are you diligently tracking these figures—or are you over-obsessing? Too much in either direction can be dangerous.
Here are five ways you might be inhibiting your own fitness and what to do about it:
Not counting every bite if you’re looking to reduce fat. It’s not as simple as calories in, calories out, but sometimes it is. If you’re sticking to a certain caloric intake every day, make sure you count every single bite—and beverage. Alcohol is packed with calories and lowers our inhibitions, which is all part of alcohol’s lethality when it comes to diet goals. Count those calories, but keep in mind that there is an emerging eating disorder in which people “save” calories for alcoholic beverages. It’s been dubbed “drunkorexia”, and can lead to even more dangerous eating disorders.
Getting too obsessed with the scale. Unfortunately, the scale can lie. Like a watched pot, it’s not going to give you what you want if you’re checking it daily—or multiple times per day. Doing so is a slippery slope and can lead to dangerous habits. The scale can only tell you weight, which doesn’t account for muscle or water retention. If you really want some numbers to help guide you on your fitness journey, use a tape measure. Measure the biggest part of your upper arms, the largest part of your chest, the smallest part of your waist, widest part of your hips, and largest part of your thighs and calves. All of these areas, especially the belly, can also fluctuate throughout the day. However, it’s a much safer (and saner) number system than the scale.
You don’t push yourself at your workouts. Many people aren’t honest with themselves when it comes to their workouts. Could you be doing a harder level on the cross ramp? When the spin instructor tells you to empty the engine on a power interval, are you? If you’re working on muscle mass, do you really tap out between eight and twelve reps or could you do more (and increase the weight)? Working with a personal trainer can help you avoid cheats, as can working out in a group setting. It can be too easy to compromise when you always workout solo. Plus, group settings or a personal trainer can bring out your competitive spirit.
Not getting enough sleep. Lack of sleep has been linked to weight gain. Since most Americans are chronically fatigued (and overweight) there’s a clear correlation here. One of the best things you can do is get enough rest. This will depend on you and your body, but ideally, you’ll be able to wake up without an alarm. If that isn’t doable, see about squeezing in a power nap mid-day. It’s seemingly one of the easiest ways to keep your weight in check. It also helps you get the most out of your workouts. You can’t give your all when you’re exhausted.
Be realistic with rest days and cheat days. These days don’t mean you can go all-out on a binge. Some people find a cheat meal is safer. Others re-learn how to gauge their fullness. Cheat days can be helpful because they give your body what it’s craving, but it still needs to be in moderation. A rest day doesn’t need to be a complete rest, either. You can go on a walk or take a gentle yoga class. Again, honesty with yourself is key.
If you’re getting in your own way, you’re also the one who can stop it. Pinpoint your biggest struggles and see what you can do to put yourself first.
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It is very important to protect the eyes from external factors such as solar radiation as well as take care of our food.
The sense of sight and the state of our eyes is very important and is that half of the information we receive from the environment comes through them. It is the most valuable sense and the one whose loss would be more serious. However, more than half of the population does not aware how eyes can be taken care of.
The eyes are one of the smallest organs, but more delicate, of our body. They work in coordination with the brain to interpret the size, shape, colour, and texture of the objects that surround us, as well as the distance they are at or the speed at which they move. To raise awareness among the population about the importance of taking care of the sight there are some notches to look after.
1. Take care of the food:
You have to make an effort to consume foods rich in vitamin A, which is essential for sight. In addition to carrots, they contain asparagus, apricots, nectarines, and milk. If, in addition, you are diabetic, hypertensive or have cholesterol, taking care of food is especially important.
2. Keep the eyes hydrated:
Especially when working in front of the computer, it is advisable to blink often. You also have to ventilate the room and, if necessary, use humidifiers. If you still suffer from dry eyes, you can resort to individual solutions of artificial tears. And, of course, drink lots of water throughout the day.
3. Monitor the lighting:
When working, reading or doing any other visual effort at close range, make sure you have enough light in order to prevent eye fatigue. It is also advisable to take brief breaks so that the view rests.
4. Watch television at a distance:
For example, a 32-inch device should be about two meters away, and one of 46, about two and a half meters away. It is also not advisable to see too many hours a day or allow your children to do so.
5. Protect yourself from the computer:
In order to avoid visual fatigue, you must have the computer at a distance of at least fifty centimeters from the eyes and forming a ninety-degree angle. Also, it is important to use a filter or screen protector and adjust the brightness of the monitor to lower its intensity.
6. Wear glasses when driving:
If so instructed by the ophthalmologist, always wear the glasses when driving. In addition to avoiding eyestrain, you will increase your safety and that of others, especially at night. Make sure you also bring spare glasses in the glove compartment. It is best to visit an eye specialist near you to have a power test after 40 years though you might think that your eyes are ok.
7. Bring sunglasses:
Solar radiation can be very harmful to the eyes, so we must protect them with approved sunglasses that have a filter for ultraviolet rays. It will also protect you from other aggressive environmental agents for the eyes such as wind or smoke. Wear your sunglasses also when you practice outdoor sports or go on a motorcycle.
8. Take care of the hygiene of the lenses:
Store the contact lenses in a clean, bacteria-free case and follow the daily cleaning instructions to the letter. Nor should you allow the remains of makeup to dirty the lenses or the case in which you keep them.
9. Learn to relax the view:
Massages performed with slight pressure around the eyes or on them are very useful to reduce the tension that accumulates in the eyes and the muscles that surround them. Also, the practice of exercises of change of focus or of muscular relaxation allows alleviating the visual fatigue.
10. See the ophthalmologist regularly:
Many eye problems do not present symptoms, so you should go to the eye care specialist at least once a year to perform an examination of your eyes and the state of your vision. If you are already correcting refraction problems with glasses or contact lenses, it is very important that you regularly check your graduation.
In modern-day technology become so advanced that everything is in your grasp. Almost anything can be searched on Google or any other search engine today. Like in this topic if you are new to a place or don't know which ophthalmologist is good near you to have to just type "eye clinic near me" or "eye specialist near me" and click on the search button or press the enter button. Within less than a second you get all the eye specialist details in your area.
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Are you having a hard time getting up off your butt and dragging yourself down to the gym this winter?
This is a problem that many Americans face. They choose to take a break from working out once it gets cold in the winter. And unfortunately, it leads to most of them falling out of shape and failing to get the proper amount of exercise every week.
If you currently find yourself in this scenario, there are some winter fitness hacks that can help you stick to your fitness goals during the colder months. Take a look at 10 of them below.
1. Start by Setting New Fitness Goals:
First things first: If you're going to chase after fitness goals this winter, it's a good idea to begin by putting those goals into place. The goals that you have for the winter are probably different than the goals you have at other times of the year.
Is your goal to:
Lose weight after the holiday season?
Get yourself in shape for a marathon in the spring?
Add 10 pounds of muscle for next summer?
Whatever the case may be, you're going to have a tough time hitting your goals if they aren't clearly defined. Make them as specific as they can be and write them down so you can refer back to them regularly.
2. Find a Winter Workout Buddy:
Just about everyone who works out in the winter struggles to do it at one time or another. It's not easy to go to the gym when it's below freezing outside with snow on the ground.
To increase your chances of sticking to a normal gym schedule, you should find a winter workout buddy and hold one another accountable. You're more likely to go to the gym several times a week when you know someone else is depending on you to be there.
3. Sign Up for Sessions with a Personal Trainer:
If you can't find anyone who wants to go to the gym with you on a regular basis, your next best bet is to sign up for sessions with a personal trainer.
A personal trainer can take a look at your goals and create a workout schedule for you so that you can hit them. They'll also work with you when you show up at the gym to make sure you're doing exercises correctly.
You'll start to see results in no time when you have a personal trainer by your side. You'll also have an easier time going to the gym when you have sessions scheduled with your trainer.
4. Consider Trying a New Workout Routine:
Have you been doing the same workout routine for months on end now?
Maybe you've been lifting weights like crazy. Or maybe you've been doing nothing but taking one spin class after another.
To keep things fresh, you should consider trying a new workout routine in the winter. It'll put some pep in your step and prevent your winter workouts from getting stale.
5. Enroll in New Fitness Classes:
Another way to keep your winter workouts fresh is by signing yourself up for a new class at the gym. Whether you choose to do yoga, kickboxing, or something else, you'll enjoy working out in a class setting.
Fitness classes keep you motivated by surrounding you with other people who are chasing fitness goals just like you. Together, you'll increase your chances of hitting your goals and keep one another motivated.
6. Find Quick Workouts You Can Do at Home:
There are going to be times when you simply can't make it to the gym. Inclement weather will prevent you from getting there.
But don't use that as an excuse not to work out! There are so many simple exercises that you can do right at home without using any equipment.
Exercises like cross jacks, plank heel touches, and skater squats are a great way to get a quick workout in when you can't make it to the gym for whatever reason.
7. Refuse to Make Excuses for Not Working Out:
When the snow is falling and the temperature is in the teens, you're going to be tempted to make excuses for not working out.
Don't do this!
If you need to, hang up inspirational quotes all around your home that focus on not making excuses. They'll help you get up and moving in no time.
8. Put Together a Winter Workout Playlist:
When is the last time you updated your workout playlist?
If it's been a while now, you should consider making a new mix for the winter. You can use one of the many music streaming services to create a motivational playlist.
You'll look forward to listening to the playlist each and every time you walk into the gym.
9. Invest in Winter Workout Gear:
The workout gear that you wear in the summer is not the workout gear that you should wear in the winter. This website features tons of workout gear that would be perfect for exercising in the wintertime.
By filling up your closet with the right gear, you'll give yourself even more motivation to continue working out this winter.
10. Hang Your Swimsuit Up on Your Bedroom Door:
The other winter fitness hacks that are listed here should work well for most people. They should help you to stay in the shape this winter.
But if they don't, this winter fitness hack should definitely do the trick!
Take your swimsuit and hang it up on the back of your bedroom door. It'll force you to look at your swimsuit and think about your beach body (or lack thereof!) every time you leave your bedroom.
If that doesn't motivate you to work out this winter, nothing will.
Use These Winter Fitness Hacks to Stay in Shape:
Some people don't have any problem maintaining a workout routine in the wintertime.
But if you aren't one of those people, it can be frustrating to see your physical fitness fall into shambles in the winter. Rather than sitting by and watching yourself fall out of shape, but the winter fitness hacks listed here to good use.
Check out our blog to see how you can make your fitness more of a priority even when your time is limited.
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Unfortunately, back pain is common that we start treating it as a normal part of our daily life. However, back pain, as well as any other pain, should not be tolerated or ignored. Many people have problems with back pain at night or in the morning after they wake. What’s the cause of this? Is it your sleep position? Or maybe your mattress?
Is Your Mattress The Cause of Your Back Pain?
The first step in treating back pain is to identify its source. However, that’s not always as easy as it sounds. The pain can be caused or aggravated by multiple factors. Typically, factors that contribute to back pain the most are age, old injuries flaring up and an inactive lifestyle. Sometimes, jumping into a new exercise or activity can also cause back pain.
In most cases, we are all aware of the factors mentioned above. However, there are also some factors that many people ignore or just overlook. For example, if you wake up every morning in pain, there is a huge possibility your mattress causes the pain. Sleep experts and mattress specialists, in fact, say that your bed should be your first suspect if you can’t sleep comfortably at night.
After all, since we spend approximately one-third of our lives sleeping, we should be aware that mattresses wear off over time and require replacement. Also, your sleep habits change as you age, and what worked for you when you were young, may not suit your sleeping needs today.
However, the good news is that if your mattress is at the root of the problem, you can quickly address it by getting a new one. With so many models out there, it may be rather hard to select a new bed. Fortunately, Counting Sheep can help you! Counting Sheep’s experts have spent years of researching different mattress types and people’s sleeping needs and created an unbiased mattress guide that will definitely help you make any mattress related decision with quickly and with ease. With their guide, you won’t have to worry about mattress related back pain anymore, and you will wake up every morning feeling refreshed and pain-free.
How to Determine if My Mattress is Causing My Back Pain?
Use the following checklist to determine whether your mattress is most likely the source of your pain and discomfort.
Take notes where and when the pain appears: If it’s mattress related, it is generally muscular. Your bed is the one to blame if you wake up in the morning stiff and achy, but feel better as the day goes on. The pain is also relieved by stretching, yoga or light exercising. Symptoms are typically present to the middle back or lower back.
Consider the age factor: If your mattress is more than seven years old, it will most likely cause back pain. Years of usage lead to wear and tear, and your body will definitely feel it. Also, keep in mind that your body changes as you age and that now you may have different sleep needs or preferences.
Look for sagging spots: If your mattress is sagging, your spine won’t be properly aligned during sleep which will cause back pain. Your spine has to be in a neutral position, and not curving down.
Listen to your body: If you feel lumps or springs poking you when lying down, there is a good chance your bed is contributing to your back pain.
Check your bed after vacation: When you sleep somewhere else than your bed, you recognize right away if the mattress is saggy, lumpy or simply too hard. Since most of us keep our bed longer than we should, we are used to sleeping on a less-than-optimal surface. After a vacation, your mattress will feel a little less familiar than before, and this is the perfect time to conduct another evaluation test.
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