How Do I Get Back In Shape? Fitness Experts Share Their Tips!

23 January 2019

The most common question many personal trainers get is ‘how do I get back in shape’. As good-intentioned as that question is, there’s no way anyone can answer it for you. Deep inside, you know the way to get back in shape is to make some tough choices. It’s that simple.

It can be difficult to balance out your work, caring for your kids, resting, binging and signing up for a gym like Fit Athletic. Getting back in shape means making some serious changes in your routine, which is always a huge challenge.

In this article, we’ve asked personal trainers from the best San Diego fitness centers to share their thoughts on the topic and give their best advice on how to get back in shape.

Stay In Shape:

Yes, it’s easier said than done, but the truth is that the best way to get back in shape is to stay close to the shape, or the ideal look, weight, and BMI for you. As we grow older and more busy at work, skipping gym time comes rather naturally. The worst mentality you can develop is that it’s just one day. But day by day, you’ll lose the motivation to work out and stay in shape. Soon enough, you’ve come to the point where you don’t recognize yourself anymore.

Going to the gym is better than not going to the gym. If you skip going to the gym because you only have 30 minutes to work out, you’re making a huge mistake. Because 30 minutes is still more than zero. Even a bad day at the gym can contribute to maintaining the harmony in your body.

No matter how much you just want to sit back and binge Netflix for the rest of the day, you have to make sure you stay motivated to work out continuously. Staying in shape is the key to never having to put in the extra effort to get back in shape.

Take Your Time:

While your desire to get back in shape is commendable, it can also lead to serious injuries if you’re not careful. As bad as you might feel about getting out of shape, going in fast and hard is not a good idea. It took some time to get out of shape, and you cannot undo that instantly. Instead, this is a process that requires patience and caution.

Don’t try to make up for the lost time the day you get back to the gym. Instead, allow your body some time to adjust to the new regime through slow, natural progression. If you strain and injure yourself, you can only hinder your progress.

Set Realistic Goals:

This picks up where the last point left off. There’s a big chance the first few workouts will leave you completely exhausted. That’s only natural. You have to pave the way back to your ideal shape with realistic goals. Setting realistic weight loss and muscle mass goals will ensure your workouts are effective and will motivate you even more.

Deceiving yourself that you can look like an action movie star in the first month of getting back to the gym will only ruin your motivation because such a goal is unrealistic.

And don’t forget all those other obligations and activities outside the gym that made you quit in the first place. All those deadlines are still waiting and someone still needs to pick the kids up from school. So instead of implementing a heavy training schedule to get back in shape, focus on short but intensive workouts. Striking a balance is key to a harmonious life and the key to getting back in shape.

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Ariana Smith

I enjoy writing and I write quality guest posts on topics of my interest and passion. I have been doing this since my college days. My special interests are in health, fitness, food and following the latest trends in these areas. I am an editor at Content Rally.

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Six Ways Nurses Can Be Better Caregivers For Adults Throughout Their Lifespan

Nurses are often the unsung heroes of the medical community. They are the caregivers who profoundly touch patients' lives, providing comfort and healing during difficult times. Nurses extend care to patients of all ages, from newborns to the elderly. While each group presents unique challenges, there are some general ways nurses can be better caregivers for adults throughout their lifespan. We can't defy aging, but we can slow down its effects with a healthy lifestyle. Eating nutritious food, exercising regularly, and getting enough sleep are critical for maintaining good health as we age. Nurses can encourage their patients to make healthy choices and provide resources for making those choices easier. Gerontology - An Overview: The scientific study of aging that includes research on the physical, mental, and social changes that occur as we age is called gerontology. As the population of older adults grows, nurses will play an increasingly important role in providing care for this population. It is critical to train future nurses and nurse researchers in aging to best satisfy the needs of an aging population while also improving health among older individuals. For this reason, healthcare facilities encourage R.N.s and BSN nurses to enroll in MSN program online programs and degrees to earn a master's degree in gerontology. This additional education will allow nurses to provide the best possible care for their patients. Challenges in Elderly Care: The challenges of caring for elderly patients are numerous, but so are the rewards. A few challenges include: Many elderly patients have chronic health conditions that require ongoing management. Elderly patients are often more susceptible to falls and other accidents. Cognitive decline is a common part of aging and can present challenges for both patients and caregivers. Elderly patients don't like to feel like a burden, so they may be reluctant to ask for help. Despite these challenges, there are many ways nurses can be better caregivers for elderly patients. Let's unfold some compelling ways nurses can improve the way elderly patients are cared for: 1. Understanding Their Requirements: Aging is a phase of life that strips individuals of their physical strength and energy levels. As we age: Our skin becomes thin and delicate, making it more susceptible to cuts and bruises Our bones become brittle, and our joints ache more easily. We may not be able to see or hear as well as we used to. Our bodies don't process medications the way they used to. These changes can be challenging to adjust to, and the caregiver must be understanding and patient with the elderly. That's when nurses can enter and take over. With years of experience and unmatchable empathy, nurses are the perfect people to care for elderly patients. They know how to handle them with care, how much medication to give and when, what food to serve, and how to keep them active without tiring them out. 2. Creating A Routine: A routine is vital for everyone but especially for the elderly. It helps them know what to expect and gives their day some structure. A routine can also be helpful for better caregivers, as it can make it easier to keep track of medications, meals, and activities. Nurses can work with patients and their families to create a personalized care plan that includes a daily routine. Routine care plans should consider the patient's abilities, interests, and preferences. They should also be flexible enough to accommodate changes in the patient's condition. For example, a generally healthy patient may need more help with activities of daily living after a hospital stay. Or a patient who is used to being active may need to scale back their activity level if they become weaker. Nurses should also be aware of the signs that a routine is no longer working for a patient. If a patient becomes resistant to following the routine or if it starts to cause more stress than it relieves, it may be time to make some changes. 3. Involving Family and Friends: Our emotions and feelings can be everywhere. When we are old, we need support from better caregivers and loved ones. However, several sad circumstances testify that not all families are supportive. In some cases, family members may be too busy or live too far away to be involved in their elderly relative's care. Family dynamics may make it difficult for everyone to agree on a care plan. When nurses are involved in the care of an elderly patient, they can help to facilitate communication between the patient and their family. They can also provide support and resources to families struggling to cope with a loved one's declining health. 4. Making Them Comfortable: Many elderly patients in nursing homes or long-term care facilities are there because they can no longer live independently. They may be unable to walk, dress, or take care of their personal needs. It is imperative that these patients feel comfortable and safe in their surroundings. Nurses can help create a comfortable environment for their patients by paying attention to the little things. Ensuring the room is cozy, providing soft bedding and pillows, and offering gentle massages can all help make an elderly patient feel comfortable. Nurses can also help reduce anxiety and boredom by providing their patients with stimulating activities and exciting conversations. In some cases, sitting with a patient and listening to their stories can be a great comfort. 5. Advocating for Their Needs: As people age, they become more vulnerable to abuse and exploitation. Unfortunately, elder abuse is a problem that is often hidden from the public eye. Elder abuse affects many Americans, with one in ten aged 60 and above have experienced it. Some studies have suggested that more than 4 million adults are abused each year in the United States. According to one research, only one in 24 instances of abuse are reported to authorities. What's worse is that in 60% of the cases, it's a family member that is the abuser. Nurses can help protect their elderly patients by being aware of the signs of abuse and neglect. They can also advocate for their patient's needs, working to ensure that they receive the best possible care. 6. The Scope: We live longer today, but we are becoming increasingly prone to chronic diseases and disabilities as we age. According to current projections, approximately 80% of people aged 65 and older have at least one chronic illness. Chronic illnesses often involve physical and emotional pain, functional limitations, and the requirement for long-term self-management of symptoms. These conditions impact the quality of life of older adults and are also associated with considerable economic costs. It is because 75% of health care costs in the U.S. are due to chronic illness. In a period of tightening budgets, we will be required to give excellent care to an ever-growing number of older people with several health issues and complicated healthcare demands. Therefore, a career in geriatric nursing is not only personally rewarding but also essential to meeting the needs of our aging population. And, if you're wondering, there is a lot of scope for professional advancement in this field. Ending Note: Nurses play a vital role in the care of elderly patients. They often see their patients the most and are uniquely positioned to advocate for their needs. If you're considering a career in nursing, consider specializing in geriatric care. It is a rewarding field with a lot of scope for professional advancement. Read Also: 5 Benefits of Digitalization in Marketing The Top 7 Content Marketing Challenges for 2022 Required Content Marketing for Your E-Commerce

A Couple’s Guide To Celebrating Your Big Day With Cannabis

With the legalization of recreational marijuana in numerous states nationwide, weed weddings have become increasingly popular in recent years. If you and your partner enjoy imbibing marijuana, you may want to include it in your special day. From cannabis-infused cocktails to a designated smoking area, there are many ways to incorporate weed into a wedding celebration. A marijuana-friendly wedding can be a unique and memorable experience for couples and their guests alike. However, it pays to follow a few tips to help ensure the big day goes smoothly. Investigate State Laws To avoid legal troubles, you must investigate state laws around cannabis so you don’t have a dampener put on your event due to police investigation and fines and charges. Find out if recreational marijuana purchase and use is permitted in your location, and remember that some states have only made medical cannabis legal. You can find helpful information on state government websites or marijuana-specific blogs, and the like that break down details state by state. Ensure you read credible, updated data to protect yourself and your guests. If you learn that you won’t legally be able to have cannabis as part of your wedding day in the area where you live, you may want to have a destination wedding somewhere it’s legal instead. Do your research before paying any non-refundable venue or other deposits to avoid losing money. Ask Venues if They Permit Weed Use Speaking of venues, it’s also vital to check with any place you plan to hire for your nuptials or reception if they allow marijuana on the premises. While it may be legal in the state, this doesn’t mean the wedding venue you pick won’t have a problem with it. As you’ll see from your research, business owners can forbid the possession or usage of cannabis on their premises in many states around the country. The sooner you ask about this topic, the better, so you don’t end up with an issue on the big day or before it. Select Weed Types and How You’ll Present It Another tip is to consider the best type of weed you want to make available at your wedding. As a regular user, you know it comes in numerous forms, such as edibles, like gummies, cookies, brownies, etc., or rolled-up joints, bongs, and so on. Some people just like to serve one particular style, while others opt for numerous options. Presentation is key, too. Think about how you want to show that weed is available and whether you want this to be a big feature. For instance, you could set up a dedicated marijuana bar where attendees can come and choose what they’d like to imbibe, or you could create a chill-out zone designated for consuming cannabis and relaxing. Alternatively, include weed into your party favor bags or even go all out and add it to design elements of your wedding, such as on the invitations, in the event décor, the menu, etc. Ensure that Children and Pets Will Stay Safe This may not be relevant to you, but if you plan on having any children or pets present on your big day, it’s vital to ensure they stay safe and don’t accidentally consume any cannabis and get sick. You’ll need to position cannabis somewhere that pets and children can’t see or grab it and have someone supervising them at all times. They could potentially find some on the floor or on a table that guests absentmindedly leave lying around, but if they’re supervised and, hopefully, kept in a separate area once the weed has been brought out, you can rest easier. Consider Putting Weed on Your Registry List Lastly, if you have a restricted budget and want to utilize weed at your wedding or on your honeymoon but are worried about the cost, why not think outside the box? You could add the purchase of cannabis to your registry list and save yourself some money. People could contribute money towards purchasing it for the event or buy it themselves and bring it along. You could provide guests with a list of places where they can buy it, to help them out with this, such as dispensaries for cannabis concentrates in Phoenix or stores selling marijuana gummies in Los Angeles, etc. Hosting a marijuana-friendly wedding can take a little more planning and thinking, but it can be a fun way to add pizazz to your memorable day and help you make the occasion truly authentic for you and your partner. Consider how much you want cannabis to be a part of your wedding and work back from there as you design the special occasion. Read Also: The Most Popular Cannabis Strains And Where They Came From What Are Tarpenes? How Do They Work? – Cannabis Guide How To Make Your Own Cannabis Topicals

Ways to Improve Your Optimism

Even if you are someone that has optimism in certain aspects of your life, it can be difficult to keep this type of attitude all the time. However, there are ways to improve your optimism, so you can look on the bright side in a multitude of situations. Here’s a look at a few of these ways. 5 Ways to Improve Your Optimism- 1. Think About What You Are Grateful For When you are trying to improve your optimism, one of the first things you should do is remember the positive things in your life. If there are people and events that you are grateful for, take note of them. You may even want to write these things down, so you can look at your notes when you are feeling negative or think that there isn’t much to be thankful for. 2. Reframe Negative Thoughts Something else you can do is reframe negative thoughts. When you are thinking negative thoughts, and there is no reason to, you should change what you are thinking. For instance, if you are trying to get a task accomplished and it happens to be a lot of work, instead of feeling like you will never be able to finish, consider breaking down this large task into more manageable parts. This will make it easier to complete and you won’t have to defeat yourself with pessimistic thinking either. There is research that explains that it isn’t detrimental to health to be optimistic, so you should at least consider thinking in a positive manner whenever you are able to. 3. Don’t Spend Too Much Time on Social Media Another thing that can hinder your optimism is looking at social media pages for many hours a day. When you are looking at people you know and what they are doing, who they are hanging out with, what they are eating, as well as everything else that they post daily, this may cause you to feel bad about yourself. Instead, you can limit your time on social media, which can help you stay more optimistic, especially in terms of your life and what you have accomplished. When you aren’t looking at these social media posts, you will be less likely to compare yourself to others. 4. Understand that Some Things Are Out of Your Control In some instances, it will be hard to stay optimistic about what is going on. This is to be expected. You should remember to stay positive when you can, and if it isn’t possible, you don’t have to feel bad about it. There are times when you may not be able to feel good about a situation. If you want to learn more about how to think optimistically, check out this page: https://www.betterhelp.com/advice/optimism. It should explain how to stay optimistic even in difficult situations. 5. Work With a Therapist You can also choose to work with a therapist when you want to think more optimistically. A counselor will be able to advise you on additional ways to increase your optimism. They can also lend a hand when it comes to learning how to change the way you are thinking, in specific situations. Moreover, you may want to meet with a therapist if you would like to talk to them about the problems that you are facing in your life, as well as what may be triggering your pessimism. Conclusion When you want to be more optimistic, this is something that you can address in a few different ways. You can remember the things you are grateful for, change the way you are thinking when you find yourself being negative, and stay off of social media if it causes you to feel bad about yourself. Besides that, you should work with a therapist if you wish to, considering they might be able to provide further advice on how to become more optimistic. Read Also: Smoking and Other Negative Lifestyle Habits You Need to Kick to the Curb This Year Easy Ways To Live A Healthier Lifestyle