Struggling To Exercise? Don't Do It Solo

Around 20 to 30% of people have enough self-motivation to haul themselves to the gym a few times a week. It’s not always the most pleasant experience for them, but they do it anyway because they know it’s good for them. 

Unfortunately, there’s a much broader group of people who can’t sustain that sort of behaviour. They go to the gym for a few weeks in the New Year but struggle to maintain it into the spring and summer. 

For many, the problem is laziness. But that’s usually only a superficial and shallow response. The real causes often go much deeper. 

For example, many people struggle to exercise because there’s no one else there. As such, the entire exercise feels pointless and moot. 

In this post, we look at some of the reasons why you shouldn’t exercise alone. We also explore how doing it with others can help you discover new activities and take advantage of psychological rewards. 

Boost Motivation

For starters, being active with others boosts motivation. You’re more likely to get into something if you have someone else there to do it with you. 

You can sometimes generate your own motivation, but it is significantly more challenging. It’s not always easy to force yourself to go to the gym or go out for a run. It sometimes feels pointless and it’s boring for a lot of individuals. 

However, playing a sport or enjoying a cycle ride with someone else changes the dynamic. All of a sudden, it makes more sense. 

Improve Accountability

Exercising with someone else also improves accountability. You feel like you have to do it otherwise you might let the other person down. 

Improving accountability is challenging. But it’s possible if you have someone with you who’s honest and willing to put your needs first. You need an individual like this in your life to encourage you to keep going until you discover you enjoy the activity, whatever it happens to be. 

Find New Sports
Exercising with other people also helps you find new sports. You’re much more likely to discover interesting avenues to go down when you influence other people around you. It doesn’t all have to originate from you. 

Sometimes finding a new sport might mean buying gear from a cricket store or investing in a kayak. It could also involve purchasing abseiling equipment or upgrading your car to accommodate mountain bikes. 

Whatever it is, variety is the spice of life. Take advantage of it. 

Set Goals With Your Friend
Setting goals with your exercise buddy is another way to avoid the curse of solo exercise. It gives you both a focus and ensures that you’re on each other’s side. 

You can make your goals a public declaration or keep them between the pair of you. Whichever approach you use, ensure you write them down and keep a record. Then you can look back on them in the future with a sense of pride and achievement. Often, it is amazing just how far you can come in six months.

Turning Your Health Kick Into A Long-Lasting Habit

When you first feel the need to begin a new health kick, it can feel like your motivation is at max level, and you’re ready to start changing yourself and the world right there and then. However, as time goes on, as it gets demanding, as you have to commit to it more and more, it’s easy for that motivation to start running out. This is when you need to learn that you can’t rely on your own get-up-and-go alone. You have to implement your lifestyle changes as part of a habit that you carry with you. Here are a few tips on how to do just that.

Set your morning alarm

A good morning routine is vital. As they say, you should start the day right. When you start the day with a good decision, like getting up early, grooming and brushing your teeth, and eating a healthy breakfast, it makes it a lot easier to avoid making bad decisions throughout the day as it goes on, as well. For one, you have that level of investment in your day that you want to keep up with, but you also make real changes to your metabolism, ensuring that your energy levels are balanced throughout the day, rather than feeling sluggish and lazy.

Know your motivations

Motivation isn’t just the fuel that keeps you going when you’re trying to forge a healthier lifestyle, it’s also a pool that you need to occasionally fill up. You will lose motivation over time. It’s up to you to make sure that you get it back. One way to do this is, for instance, to write down positive affirmations, note your goals, and then stick them somewhere you’re likely to see them, like beside your bathroom mirror. That way, every day, as you get up and get ready, you can read over the promise you made to yourself, as well as the words of encouragement that can stick in your head during the day.

Start planning your meals

There are a lot of legitimate complaints that stop people from eating healthily. It is not easy to eat healthily on a budget, nor is it easy to do it when you’re not used to using whole ingredients for your meals instead of processed foods. However, there are meal-planning apps that can make it a lot easier. Not only can they help you create a menu for the week based on using fewer ingredients that you spread throughout more meals, reducing your costs and preventing waste, but you can also create meal plans based on your aims. As time goes on, you might begin to absorb the information that allows you to prepare your own meal plans much more easily, as well.

Make some pre-prepped meals

One of the forces most likely to undermine your healthy eating plans is nothing other than laziness. However, this isn’t about lecturing you to not be lazy. We all know that energy levels fluctuate. Sometimes, you get home from work and you’re simply too tired or low in energy to make yourself a full, nutritious meal. However, reaching for the takeout menus isn’t the only option that you have. Instead, you can look in the fridge for any of the pre-prepared meals that you made in advance. Making some meals that are designed to be chilled or frozen for eating later can make sure that you always have healthy choices, even when you don’t want to cook.

Don’t be shy about getting some help

Whether you’re not entirely sure how to reach the goals you have in mind, you don’t have a lot of experience with exercise, or you have trouble maintaining a routine over time, you should consider getting in touch with a professional. The role of personal trainers isn’t just to push you to keep improving in your exercises. They are there to teach you the building blocks to make fitness and healthy eating a much more frequent and easy part of your life. Having someone with that expertise at the ready can help you keep yourself accountable, as well. You’re less likely to slide back into bad habits if it’s not just yourself that you’re letting down, but someone who is genuinely invested in improving your quality of life.

Track your eating habits

Let’s get back to the dietary side of things since diet is about 90% of all healthy living progress. Even when you’re planning your meals and using pre-prepped meals to keep options healthy, it’s easy for some bad habits to start sneaking in. Snacking throughout the day, and picking up a chocolate bar at the store; these habits can start to have an effect, bit by bit. With nutrition tracking apps, you can make sure that you are tallying up the values of everything that you eat throughout the day. Not only can you better see if you’re meeting both calorie and nutrition goals, but you can use it to start noticing the habits that might be undermining those goals too. When you keep yourself accountable, you are more likely to avoid bad behavior.

Look back over your progress

One of the reasons motivation can be difficult to maintain over the long term is that it can be hard to notice the differences in your body. They are so gradual that, even months in, you might not notice the change in yourself. As such, you should make an effort to notice that change. Track your goals and accomplishments over time, such as running distance, weights lifted in different workouts, and so on. You might also want to start taking topless progress photos of yourself and save them somewhere you can look back months from now so that you can really see the difference you have made when it’s time.

Pay attention to your mental health, as well

The best approach to making long-lasting health changes is to do it holistically. By this, we don’t mean aromatherapy and acupuncture, but rather focusing on your whole body, and your whole health. One aspect that can go overlooked all too often is your mental health. Exercise and diet can improve your mental health, there’s no doubt about that, but it’s still important to check in, to find stress reduction methods, such as mindfulness meditation, and to be ready to talk when you feel like a funk is descending on you. Ignoring the problem to try and focus on your physical condition is just going to make the elephant in the room bigger.

Be mindful of the company you keep

We all have friends who are likely to be living different lifestyles than us. You don’t have to drop friends just because they’re not eating or are spending more time drinking and partying or anything. You do, however, have to be aware of how those actions might affect you. If you’re tempted to eat junk food because your friend is eating junk food, then don’t go out to dinner with them, or recommend going somewhere that provides the healthier choices you can stick to. Similarly, making friends with other people who are as fitness and diet-focused as you are can help you gain motivation and affirmation from them. It can also act as a means to give yourself some degree of accountability.

Eating right, exercising, and taking care of your health isn’t easy, even when it does become a habit. As such, it’s important to redouble your focus and commitment to yourself on the regular. Don’t lose sight of your goals, and be sure to look back on how far you have come.

5 Top Tips for Improved Brain Health

Staying mentally active is just as important as staying physically active. Just like physical exercise keeps your body fit and healthy, mental activity keeps your brain in shape. The more active your brain is, the healthier it will be, and the slower the rate of cognitive decline will be as you get older. Mental activity can include anything that challenges your brain, such as learning new things, solving puzzles, or engaging in stimulating conversations.

It's never too early to take charge of your brain health, whether you're in your 20s, 30s, or 70s. By preventing cognitive decline, you're not just ensuring improved brain health now but also setting the stage for many healthy years ahead.

So, how do you hack your brain health to improve memory, function, and power?

Eat Well

We all know our bodies need us to eat a nutritionally balanced diet to keep us healthy, but did you know there are certain foods you can include that are better for brain health? Fatty fish, nuts, seeds, berries, leafy green vegetables, eggs, tea, and coffee are great foods to add to your diet to boost brain health and get the vitamins and minerals you need to support a healthy brain.

Exercise

Again, exercise has so many health benefits that you will be hard-pressed to find reasons why you should not exercise. Exercise is excellent for brain health as it increases blood flow through the brain. This increased blood flow delivers more oxygen and nutrients to the brain, which can help to support the growth of new brain cells and improve the connections between brain cells. On top of this, exercise can also stimulate the production of chemicals in the brain that can enhance memory and learning.

Brain Training

Brain training comes in many different forms, not just specific brain training games. It simply means you need to keep your brain active and challenged each and every day. This can be via learning something new, such as a language or instrument. It can be doing puzzles every day that require you to think about the answer to solve the puzzle; great examples include doing an online crossword each day, playing sudoku, chess, or even spot the difference games. You can also try activities like reading challenging books, writing, or even engaging in debates or discussions. The key is to do something that challenges your brain and gets you thinking about what you are doing. The more active you keep your brain, the more it will be healthier for.

Get Enough Sleep

Sleep is essential for your body and your brain, and if you aren't getting enough sleep, you will be fast-tracking yourself out of earlier cognitive difficulties and decreased brain health. Sleep deprivation not only affects your immediate cognitive abilities, making you less able to make decisions, solve problems, control your emotions, and impact your behavior, but it can also have long-term effects. Chronic sleep deprivation can lead to a build-up of harmful proteins in the brain, increasing the risk of Alzheimer's and other neurological conditions. It's crucial to prioritize sleep for the sake of your brain health.

Get Social

Solitary confinement has been proven to be linked to brain atrophy, which is also of neurons and connections between neurons. This is something that is found in patients with dementia. To help your brain stay healthy and active, you need to be socially active as much as possible. Engaging in conversations and being in the presence of others can stimulate your brain, keeping it active and preventing brain atrophy. Social interaction also provides emotional support, which can help to reduce stress, a known risk factor for cognitive decline. So, make an effort to stay connected with friends, family, and your community for the sake of your brain health.

4 Traits of Healthy People To Follow

It’s not easy staying healthy. In today’s world, there are more unhealthy options than ever before. Throw in a relatively sedentary lifestyle, which has many of us sitting down each day for much longer than we should, and you have a population that naturally moves in an unhealthy direction.

If you’re going to be healthy, then you’ll need to work at it. Happily, there are already plenty of people who have taken the journey towards a healthy lifestyle. That makes it easier for the rest of us, who can simply copy what they’ve done. So let’s take a look at some of the traits of healthy people that we can easily incorporate into our own lives. Take all of the below on board, and it won’t be long before you’re the healthiest version of yourself.

Health is a Priority

Healthy people don’t get that way by accident. They get that way by doing the work. They make their health a priority in a way that other people don’t. In the olden days, people would be healthy just through the course of living — after all, they’d have to move their bodies a lot just to survive. Today, we don’t have that requirement. Still, healthy people go out of their way to prioritize their overall health. Rather than seeing it as an afterthought, they make it a top priority. 

Reading and Education

If you want to be healthy, then you need to know how to be healthy. And unfortunately, they don’t teach that in school. Healthy people go out of their way to get the information they need. They’ll read blogs that run through the spelt vs. einkorn debate, and learn which of the two is best for their needs. They’ll listen to podcasts about the various diets available and what’s good or bad about them. In other words, they listen to the experts. If you want to become a healthy person yourself, then you’ll need to look beyond what it says on a food product’s label and take the time to really educate yourself on the foods that are good for you. 

Self-Discipline

You can’t have everything in this world. It would be nice if you could, but you can’t. If you want to be healthy, then not only do you need to do things that push your health in the right direction; you also need to avoid the things that could hold it back. For instance, eating fast food, drinking too much alcohol, smoking cigarettes, and so forth. The healthiest people have the self-discipline to deny themselves those things since they know that it’s much more important to be healthy!

All-Round Health

Finally, the healthiest people understand that good health is about more than physical conditioning. Being in good shape is just one component of excellent health. There’s also mental well-being to think about, too. Happily, investing in your physical health usually has a knock-on positive effect on mental well-being, since what’s good for your body — working out, eating well — is nearly always good for your mind, too.

Want To Live A Healthier Lifestyle? Sometimes We All Need A Little Help

For a lot of people, living a healthier lifestyle comes easily. Some people have a get-up-and-go attitude which means they exercise regularly and are generally more active. For others, the discipline is there, even when their heart isn’t really in it. 

But what if you don’t fall into either category? For a lot of people, living a healthier lifestyle requires a little help. From help with exercise to healthy eating, there are a lot of resources available to help you take a healthier approach to life, so that you can make the most of it. Take a look at some of the things you can do to help you work towards a healthier lifestyle, with a little help from others.

Use coaching to improve your fitness

Exercising doesn’t come easily to everyone. But the good news is that there are options to help make things a little easier. From personal trainers to fitness classes, you can get the guidance and motivation you need to exercise, and ensure you’re doing things correctly. You can even benefit from virtual coaching with a range of personal training apps designed to coach you and help you exercise in a way that’s easy to understand while you work towards your goals.

Learn to boost your nutrition

Maintaining a healthy diet takes a lot of discipline, but there’s also a lot of knowledge involved. Knowing what to eat to lose weight, build muscle or benefit your gut health can be challenging, but nutritionists have already done the research for you. Following meal plans and getting healthy recipe ideas from experts can help you eat better for overall wellness, and can help you enjoy a more balanced diet than if you were simply going it alone. The good news is many experts are sharing their knowledge online for free, so you can learn a lot by following them on TikTok and other socials.

Hello, World!

@jeffpachtmanfitness No idea what to eat for fat loss? Save this video because I’m gonna show ya! #healthymealideas #lowcaloriemeals #highproteinmeals #fatloss #nutrition #fitnesscoach ♬ Call the Doctor (Instrumental) - Ellen Once Again

Get help to kick your bad habits

Poor fitness and eating habits are just some of the things that could be impacting your health, but what if there are more serious issues holding you back? Alcohol and drug use can easily become a deeper issue, and seeking some professional help could be just what you need to kick your bad habits for good. All it takes is a search for a rehab near me to get started. It can help you get the help and support you need to help you enjoy a new healthier start to your life.

Talk your way to better mental health

As more and more people start opening up about their mental health, therapy and counselling are no longer being seen as taboo subjects, and can instead be used as a way to improve your mental health. If you’re going through a difficult period or you need a little more mental clarity, then therapy could be just the answer to better mental health.

If you’re serious about living a healthier lifestyle, then getting a little extra help can go a long way. Even if it’s just to set you up with some better habits and to improve your knowledge, some help from the experts could be just what you need to succeed.

How to Give Harmful Habits the Heave-Ho

Alright, it’s time to face the music (and not the one playing in your head when you think about your guilty pleasures). We all have those habits that stick like gum on a shoe—eating junk at midnight, smoking like a chimney, or doom-scrolling until the sun comes up. But don't worry! Kicking them to the curb might be easier than you think. Here’s how to drop those pesky habits and strut into a healthier lifestyle with your head high and snacks low.

1. Identify the Triggers

First things first, you will need to take some time to figure out what sends you sprinting for the fridge or the cigarette pack or whatever your particular vice may be. Stress? Boredom? Seeing your ex’s new vacation pics online? Whatever your triggers, spot them, and plot them. You can't dodge what you don't see coming.

2. Swap It, Don’t Stop It

Quitting cold turkey is tougher than explaining TikTok to your grandma. Try swapping your bad habit for a less harmful one. Trade smoking for gum-chewing, or nail-biting for stress balls. Your body gets a harmless placebo, and you keep your sanity.

3. Tech to the Rescue

Use technology to your advantage. Apps can help you track habits, remind you to keep off the naughty list, and reward you for sticking to the good. It’s like having a pocket-sized coach who’s less shouty than a human one.

4. Buddy System

Everything’s easier with a friend, right? Pair up with a buddy who’s also looking to ditch a bad habit. Keep each other in check and celebrate your victories, even if it's just not texting your ex after two glasses of wine.

5. Get some Professional Help

If your harmful habit is something a bit more sinister and a bit harder to quit alone, it might be time to call in the pros. An intensive outpatient program, (IOP) is like boot camp for your bad habits. They offer therapy without full-time hospitalization. So, you can still go to work and pretend to be an adult. So, they may be worth considering.

6. Visualize the Victory

Spend some time visualizing your success. See yourself healthier, happier, and not hiding snacks in your pillow. Positive visualization can boost your mood and motivation. It’s like daydreaming, but you actually get something done.

7. Set Realistic Goals

Don’t aim to run a marathon by next month. Set small, achievable goals that won’t make you want to give up and dive into a bag of chips. Small victories pave the way to big triumphs.

8. Reward Yourself

Got through the week without a smoke? Treat yourself to a movie or a small shopping spree. Positive reinforcement works wonders, and it’s a great excuse for that extra slice of cake (hey, you earned it!).

Kicking bad habits isn’t just about saying no; it’s about saying yes to a healthier, happier you. So give those harmful habits the old heave-ho, and don’t look back. Onward to better things (and better snacks)!

How Minimalism Can Transform Your Health and Well-Being

When you think of minimalism, what comes to your mind? Do you immediately think of one of those Kim Kardashian homes that are completely empty? Do you think about bare white walls? What about Scandinavian furniture? Well, these aren’t totally wrong,  but you have to keep in mind that minimalism is more than aesthetics. Most people only think about its visual aspects, not its effects. In fact, your space has an impact on your health, and surprisingly enough, minimalism can have some positive health effects. 

No, it’s not just lowering the risk of tripping over something because of the lack of clutter on the floors. There is some definitive proof that minimalism can be good for your overall mental health. How exactly? Well, keep reading to learn all about it! 

Less Stress, More Peace

If you’ve ever been in a cluttered space, you might have felt a bit uneasy, right? Well, cluttered spaces basically cause a cluttered mind. In fact, one of the most profound benefits of minimalism is its ability to reduce stress and cultivate a sense of inner peace. Just think about it for a moment: just by paring down your possessions and simplifying your surroundings, you eliminate the mental and emotional burden of excess clutter. 

Excess clutter tends to cause both physical and mental health risks. You’ll not feel overwhelmed, which is prevalent in cluttered spaces. Instead, you’ll feel open and free. This allows you to focus on what truly matters and live with greater ease and tranquility.

It’s Better for Productivity 

It’s okay to have a sentimental attachment to some items and to know that there are some items that you need, even if you don’t need them often. But having these items clutter up your living space isn’t going to cut it. It’s not good for you, and it can have the potential to damage productivity, too. For example, living in a small home, like a studio, and having boxes piled everywhere just doesn’t work. 

In cases like these, you’re just far better off going with Minify Self-Storage or at least having somewhere to put your belongings. But how exactly can clutter destroy productivity? Well, it’s about the distractions (both physical and mental). It’s easier to pursue passions and even just get things done at home when there’s no clutter to deal with.

Financial Freedom

Now, minimalism and wealth tend to go together because it’s usually the rich who are minimalists. Plus, many companies that follow that minimalist aesthetic tend to charge an arm and a leg for their products. But these aren’t the same, and you don’t have to buy anything. In fact, it’s about quality, not quantity (when you do need to buy something). 

The whole point is to practice mindfulness, especially with consumption; therefore, you’ll question more about whether something will actually provide value to your life if you purchase it. You don’t follow trends; you don’t feel pressure, therefore, less debt, and that alone leads to better mental health.

Managing Your Weight With Food, Drink and Supplements

Being self conscious about your weight is something that can make you feel isolated and overwhelmed. When you’re unsure where to turn and what to do, you may end up going around in circles, which can cause additional stress on your body and mind. Managing your weight is something you want to get a hold of before it becomes too out of control, whether you’re trying to discover the best foods, or supplements to keep you on track. When it comes to weight management, there are so many different options you can try for yourself; many of these ideas are about trial and error to see what works best for your body, metabolism and energy levels. Consider some of the following methods and you may soon start to see positive results when it comes to managing your weight.

Cayenne Pepper and Ginger

You may have looked into various traditional chinese medicine remedies when it comes to weight management; there are so many useful and effective options you can try when it comes to staying fit and healthy too. If you haven’t tried adding more cayenne pepper or ginger to your diet, find some recipes and gradually increase your intake of these powerful herbs. Once you start incorporating them into your everyday diet, you may start to notice positive changes to your weight and increased energy levels too.

Drink More Water

It is such a simple habit that is overlooked by people time and time again. The majority of the time when you’re reaching for an unhealthy snack, your body is actually craving water and hydration. Keep a water bottle by your side at all times and you will soon start to notice a huge improvement in every aspect of your health, especially your weight.

Reduce Alcohol and Caffeine Consumption

There are often many hidden calories and additives in your go-to alcoholic or caffeinated beverages. Instead of mindlessly pouring yourself another glass of wine, or heading to your favorite coffee shop for your third vanilla iced latte of the day, you may want to be more mindful about what you’re consuming on a daily basis. Cutting down on your alcohol and caffeine consumption may seem like quite a task, but if you slowly weave it into your daily schedule, you will soon start to notice huge improvements in your health.

Control Your Portions

If you generally think you’re eating a healthy diet and consuming the right number of calories for your age, height and weight you may be completely correct in everything you’re doing. However, most people are actually eating portions that are way bigger than they need to be and it’s causing them to gain weight rapidly. Reaching for a handful of cheese while you’re cooking, or piling your plate high with pasta and other carbohydrates can have a significant impact on your weight. Try to be mindful when you’re putting food on your plate, and only eat until you’re feeling satisfied rather than overly full.

Add More Protein

Introducing more protein into your diet is a no-brainer when it comes to enhancing your overall health and losing some weight. When it comes to eating more protein, there is a lot of scientific data that proves it’s good for weight loss. Protein is not only great for repairing and rebuilding muscles, but it can also keep you satisfied for much longer too. When you feel more satiated throughout the day, you are much less likely to reach for those indulgent treats!

Remember, you don’t need to obsessively weigh yourself or track calories in order to see a huge improvement in your overall health. The number on the scale isn’t necessarily indicative of your wellbeing and it can sometimes fluctuate depending on what’s going on in your body at any given time. Whether you’re trying out alternative, natural medicines or you’re looking at portion control, there are so many effective ways to improve your overall health and manage your weight in a way that feels comfortable for you.

How to Get the Energy for Exercise

If you want to make sure that exercise is a major part of your life, you will need to ensure you have the appropriate amount of energy to do that. That can be one of the most challenging aspects of all this, although the good news is that the more you workout, the more energy you are actually going to end up having. However, you will also need to make a variety of other changes in your life if you are going to make this work as well as possible.

In this post, we are going to take a look at some of the things you can do if you want to have more energy to use on exercise. As long as you are doing some of the following, you’ll find that you feel so much more energetic in no time, and it’s amazing what a difference it can make all in all.

Eat Right

It probably goes without saying that you need to have a healthy diet if you hope to workout a lot and for the workout to be as effective as possible. Eating right can be something that you are struggling with, however, and a lot of people do find it difficult to get this right every time. However, there are some basic things that you can think about if you want to make sure you are doing this right, and it might be a simple thing to improve if you do.

For instance, you should certainly make sure that you are getting the full range of nutrients that you are keen on having and which are going to help you to workout more effectively and easily. That will include plenty of fruits and vegetables, healthy protein snacks to keep you going, and lots of other whole foods. You should also be careful to avoid processed food and junk food, and anything containing high amounts of fat or sodium.

If you do that, you’re going to find it so much easier to have the energy for exercise.

Get Your Eight Hours

Sleep is another hugely important thing that you need to think about if you want to have plenty of energy, so you should make sure that you are going to get as much sleep as you can. The ideal for an adult is to have eight hours of sleep every night, so this is what you should aim for. As long as you are getting that, or at least seven or so hours, you are going to find that you have so much more energy and that you are a lot more likely to exercise easily and with successful results.

There are certain things you can do to make it quite a lot more likely that you do get plenty of sleep each night. Keeping your caffeine intake low will help, as will avoiding drinking too much alcohol. And you will find that following the healthy diet outlined above makes a difference too. It’s also worth thinking about some of the simple changes to your bedroom that may help, from making the bed more comfortable to ensuring that the room is a good temperature.

As long as you are getting enough sleep, it’s going to be a lot easier to get plenty of exercise in your daily life, so you should absolutely make sure that you are thinking about this.

Make Use Of Energy Boosts

If you are trying to get the energy up just before the gym, then there are some energy boosts you might want to make use of which are going to help you out. For instance, although you might want to avoid having too much caffeine, a little bit in the morning before a gym session can help, and it’s no bad thing to try this. You might also want to try a healthy energy drink or a protein shake, for instance, which can have a similar effect.

It’s also true that if you exercise more, you are going to have more energy, so you might want to think about that as well. Try to include and incorporate more exercise into your daily life, and before you know it you are going to have so much more energy to spend on that exercise. This is a virtuous cycle that you will really want to have in your life, so it’s something you might want to think about.

5 Ways to Stop Yourself from Overeating

Do you have a problem with overeating? With so much delicious food lying around in many cases, it can be difficult to curb your appetite. You know that there is only so much you need but it can be difficult to stay away from food that looks so succulent and delicious. 

However, the consequences of overeating are many. You may feel bloated, you may even regurgitate some of the food. Another big risk is that it can be detrimental to your weight loss goals, assuming you have some. 

Even if you don't have these goals you may notice that you are packing on the pounds and want to stop. Here's a look at how you can curb your overheating problem and start feeling less guilty.

Watch What You Buy

Your first sign of defense against overeating is actually what you bring into your home. If it's not available in your home then chances are you're not going to be eating it. 

Unless you want to put on your clothes, drive to the supermarket to get them. After you think of all the hassles that you need to go through to get something that is forbidden, you might just decide that you don't want it in the first place.

One way for this to work is to go to the grocery store with a list and stick to it. t

Stay away from certain aisles if you must. Another thing you can do is order your groceries online where there is less temptation. 

If you shop at one place online long enough you probably have a cart saved up and all you have to do is just press click, and add to the cart those groceries that you truly need.

Meal Plan and Prep

You have probably heard a million times that you need to plan and prep. If you're still not doing it probably means that you see the whole process as overwhelming. It doesn't have to be. 

There are so many meal planning and preparation templates online that it should not be hard to find something that will suit you. 

Planning out what you're going to eat ahead of time is the perfect way to make sure that you don't pop anything into your mouth that's not supposed to go there.

Sit down and take an hour or less to plan out your meals, then on a Saturday or Sunday start your prepping. You can get containers and put your prepped food in the freezer to keep it fresh. 

When you're ready it's easy for you to pop it on the stovetop or the microwave without any hassle.

Get Accountability

Sometimes having someone you can be accountable to is the only thing that's going to keep you from filling your plate with more than you need. It can also stop you from popping things into your mouth that you don't really need at any given time.

Having someone who you can be accountable to for your diet, is sure to give you motivation. This is someone who is there to push you, to achieve your goals. 

You need someone who is there to do anything, whether you decide to exercise, get gastric bypass surgery, or induced hyperthermia treatment, this person must be in your corner for all your health goals and issues, so choose wisely.

When there are health issues at stake because you are overeating and gaining weight, this becomes even more serious. Nevertheless, even if there isn't that serious issue and you just want to look fabulous getting an accountability partner will help you to reach that goal.

Be Gentle With Yourself

You just heard that you should be getting an accountability partner, watching what you put in your mouth, and bringing into your home, and that you should plan and prep, all of that is well and good but you have to make sure that you are gentle on yourself as well. 

There are times when you are going to fall off the wagon and when you do there's no need for you to beat yourself up about it. Doing that will only make things worse and get you demotivated fast. The best thing to do if you fall off the wagon and start eating again is to forgive yourself.

Keep a Journal

Keeping a journal of what you're eating and not eating is a great idea. You probably have learned about journaling so that you can express your emotions, this journal will be one in which you talk about what you are eating and discuss your feelings about that. 

One of the things that writing consistently can do is help you pinpoint your pain points. You'll often get to the root of a lot of why you're overeating.

How to Kick Muscle Stiffness to the Curb Once and For All

When you reach a certain age (basically mid-20s), it’s like you can’t get rid of muscle stiffness. It’s extremely uncomfortable, and it can even get to the point where you lose all motivation for anything. With that said, however, it’s not healthy, and it’s not even all too normal to have frequent muscle stiffness. This can greatly impact the quality of life, and who would want that? 

It’s not just the quality of your life; there’s the aspect of mobility too. So, if you’re tired of dealing with this and you want to get healthier, then you’re just in luck! You don’t need to feel stranded with this. There’s a way out. So, here’s exactly what you can do to say goodbye to muscle stiffness!

Start Off By Taking a Look at Your Bed

Are you waking up feeling completely stiff and uncomfortable? That’s the big question here: how exactly are you feeling? Are you already feeling sore? Are you dealing with some uncomfortable pain? When it comes to sleep tips, especially for managing this, you need to keep in mind that your bed could be the source of the issue. 

While yes,  your posture during the day could also affect your muscles, you’re sleeping around 8 hours a night, usually in the same position. So this could very well be the culprit. The firmness of your mattress, and even your pillow, is really going to play such a major role in this. If your bed is too soft, then there’s no support, and all the weight of your body is going to certain spots, usually the back. Of course too firm doesn’t help either, as there isn’t always equal weight distribution like that either. 

Keep Hydrated

Did you know that dehydration can actually contribute to muscle stiffness and tension? Not a lot of people know about it, but it’s true. On hot days when you’re sweating up a storm, do you ever notice a difference? That’s why you need to make it a priority to stay adequately hydrated throughout the day by drinking plenty of water. Hydration does a lot for your body; everybody knows that, so when it comes to specifically focusing on muscles, this actually helps lubricate them, thus, less friction.

Incorporate Regular Stretching 

This piece of advice might sound way too overdone, but honestly, some of the best advice just is. You need to stretch, but you already need to remember that stretching is more than widening your arms until you hear some pops. In fact, when you wake up, it shouldn’t be the only time you stretch, either! Do it multiple times a day because this loosens up the muscles and prepares them for something that may be potentially demanding. 

Just Try to Be Mindful with Your Movements

When reading this, at first thought, you might be thinking it’s being aware of your movement, right? After all, sometimes our brains just go on autopilot when doing daily tasks; the same goes for posture. While yes, you should be paying attention to those, that’s not entirely what Mindful Movement means. 

Mindful movement practices such as yoga, Pilates, and tai chi can help reduce muscle stiffness and tension while improving overall mobility and flexibility. So what makes these so mindful? Well, they’re all focused on controlled movement. While yes, just about all exercises are, these take it to a whole other level because they’re meant to promote soft breathing and relaxation too.

It’s All in the Posture

It’s not exactly a surprise when hearing that poor posture causes muscle pain; it’s taught as a child. Even though poor posture might feel comfortable, this is actually causing muscle imbalances and tension, leading to stiffness and discomfort over time. Nothing, everything that’s comfortable can be good, which, yes, is really surprising. 

Regardless, since poor posture can have such a bad effect, you really need to look into practicing better posture. Basically, you have posture constantly, all the time, walking, eating, exercising, sitting, and lounging. There’s always a posture, and this needs to be proper. You could look into wearing a girdle or even posture straps if you’re really struggling to be aware of this. 

Embrace Foam Rolling

These were super popular years ago, almost even trendy. While trends might die, this is one that’s still used to this day. So, foam rolling and self-myofascial release techniques can help release tight muscles and fascia, reducing muscle stiffness and improving overall mobility. 

Now, they have a reputation for being painful, so it’s an acquired feeling that feels less bad over time. However, this can help by essentially massaging the stiff area, which will then help release the tension in them. Again, at first, it can be painful, but once you get used to it, it can be incredibly beneficial. 

Consider Looking into Massage Therapy

So this one is super luxurious and can be pretty expensive, too. Not everyone can afford this. While yes, massage therapy from a licensed massager can be incredible, again, it’s so expensive the average person might only be able to do this on special occasions like a birthday. 

However, if you have a partner, you can ask them to massage you, or you could even look into those massage cushions on Amazon. You might even be able to massage the spot yourself with a massage gun. But regular massages, with or without someone involved, can be wonderful for fighting off muscle stiffness. 

Just Listen to Your Body

Sometimes, the only thing you can really do is to just listen to your body. You absolutely need to prioritize rest and recovery as needed to prevent muscle stiffness and overuse injuries. The signs are pretty obvious; it’s really about paying attention to signs of fatigue, soreness, or discomfort and giving yourself permission to rest and recharge when necessary. You absolutely deserve some rest days, so rest when you need to! Your body signals to you when it needs something, so it’s up to you to listen and practice self-care.

How Can Your Home Help You Get Healthier?

If you’re looking for the best ways to reduce stress at home, you need to focus on how your home affects your overall health. No matter what you’ve done already, your home can always be healthier, and finding the right approach for you can provide exceptional benefits so you feel better, fresher, and ready for anything. Where do you start? Here are some tips to help. 

Keep It Clean 

No one wants to live in a messy home, but even a tidy house still has work to do. Instead of simply vacuuming or wiping down the kitchen counters, you need to undertake a deep clean and get into those nooks and crannies. You don’t realise it, but millions of invisible particles could impact your health. Carrying out a deep clean can improve air quality and ensure your home and yourself are healthier from top to bottom. 

Make It Safer  

A safe home for you and your family will also help you become healthier. Besides the obvious dangers, such as sharp coffee table corners or slippery wooden floors, you can also look at your outdoor area. If your decking is old, it’s at risk of falling apart. Rather than start over, you can install steel framing to make it stable and get the most from it during the summer. With these improvements, you can focus more on getting healthier as you’ll spend more time outside without worrying about injuries. 

Stock Up On Healthy Supplies 

It’s always tempting to buy salty or sugary snacks, especially when you want to treat yourself. However, these are not good for your overall health. Instead, stocking up on healthy snacks like fruit and vegetables can inspire you to be more mindful about what you eat. You’ll need to replace your candy habit with a piece of fruit, which can take time, but it will be worth it when you feel full of energy. 

Make Exercise Easier 

Gym subscriptions are expensive and you may not always have the time to go for a long run, especially if you live where snow seems to fall heavily and at random several times a year. But this shouldn’t mean you can’t still exercise. Exploring these no-equipment workouts can help you develop the ideal routine without investing in expensive machines or equipment, and it’s a great chance to get some time to yourself and find some mental peace. 

OptimIZE Your Bedroom

Your bedroom environment is arguably the biggest factor in how healthy you are. If your bedroom is too hot or cold, or your bed is uncomfortable, you’ll never get a good night’s sleep. Optimising your bedroom will help you sleep soundly without tossing and turning or waking up with back pains. 

Healthy Home, Healthy You

A healthy home will immediately make you feel better. Whether you improve your bedroom, make it easier to eat healthy foods, or simply keep the house clean. These tips are ideal for anyone who feels in a rut and wants their home to do more for them, so they can do more in their lives.

3 Things That Are Draining Your Energy

3 Things That Are Draining Your Energy

Many activities in your daily life require energy; a balanced level can boost your immune system, encourage weight loss, and increase your productivity. It also improves your mood and ensures you are mentally focused at work or school. A high energy level helps you bounce back quickly, even if you are fatigued. For athletic people, it improves physical performance and motivates tougher routines. While it may be challenging to identify why you have low energy these days, some signs can alert you. If you have been feeling chronic tiredness, headaches, and dizziness, here are three things that might be draining your energy. 

Constant worry and stress

There is always something to worry about. From the food you will eat at lunch to your financial situation. Constant worrying can be a result of the past, present, and future events that have occurred. While it is natural to mull over happenings in your realm, dwelling on them to the point of emotional, mental, and physical exhaustion can lead to stress. And failure to handle it can cause it to accumulate and drain your energy. It can also cause chronic illnesses like stroke and other heart-related diseases. It is vital that you eliminate stress and worry by identifying your triggers and dealing with them in productive ways. For instance, if you keep having panic attacks over a situation you have little power over, consider journaling or exercising to release the negative emotions and boost your energy. 

Poor nutrition 

Poor nutrition is a big culprit when it comes to energy drainage. Your diet is supposed to supply nutrients to keep you healthy and strong. However, if you aren’t providing your body with the right nutrients, you will end up feeling sluggish. The first step is to avoid processed or junk food. They may fill your stomach, but they have negative effects that could leave you prone to serious illnesses. These foods are laden with saturated fat, sugar, and high levels of sodium, which make you feel good temporarily and leave you slow and unhealthy. Consider getting your minerals and nutrients from fresh produce and healthy options like whole grains, fruits, and vegetables. Incorporating supplements like omega-3 oil and chelated iron can also strengthen your immune system and keep you active. 

A sedentary lifestyle

Remote work has come to stay. Though it has benefitted various businesses, it has created a sedentary lifestyle for individuals and led to many health complications. Sitting too much has been linked to various conditions, such as poor mental health, obesity, and lower bone mineral content. It also reduces your metabolism and makes it hard for your body to control sugar levels. If you haven't moved around actively for long because you have been sitting behind your desk or TV for too long, then you are living a sedentary lifestyle. Increase your energy levels by taking breaks to stretch or walk around. You can also consider changing your scenery if you work from home.

Low energy levels can impact your sleep patterns and make you moody. With these tips, you can recognize your energy drainers and rebalance your energy levels.

How To Boost Your Immune System

Who wouldn’t want to boost their immune system if they had the chance? After all, your immune system is your body’s natural defense against, well, any kind of illness or infection, and the stronger it is, the less chance there is that you’ll get sick. It’s true that genetics do play a big part in how strong your immune system is, but it’s also true that you can do plenty to strengthen it and help yourself stay healthier. With that in mind, here are just a few of the things you can do.

Eat A Balanced Diet

Your diet plays a massive part in your health, and it can strengthen (or weaken) your immune system, depending on what you eat and what quantities you consume. The best thing you can do is to have a balanced diet that contains plenty of fruit and vegetables as well as lean proteins and whole grains. 

It can be a bit tricky to make the switch to a healthy diet if you don’t eat all that well right now, which is why it can be wise to try supplements and medicinal herbs like devils club, which is widely known for its immune system-boosting properties. These things can help give you a headstart while you work out how to become a healthier eater. 

Stay Hydrated

Isn’t it the worst feeling when you’re dehydrated? You’ll have an awful pounding headache, your limbs will be heavy, you’ll feel as though you’ve got no energy, you might feel nauseated, and on top of all this, you’ll be causing damage to your immune system, making it weaker and making yourself vulnerable to attack from bacteria and viruses. 

So why not stay hydrated instead? It sounds like a simple solution, and that’s really because it is - keep drinking water throughout the day (ideally sipping constantly rather than gulping down a few glasses at various points in the day), and your immune system can stay in good condition, and you won’t feel so terrible either. 

Manage Stress

Being stressed for a long time and without any relief (otherwise known as chronic stress) can actually harm your immune system and make it work less efficiently, so as well as all the other reasons to de-stress and relax more, boosting your immune system is another one to add to the list. 

That might sound like an impossible task, especially if you’ve got a stressful job or a hectic family life and lots of responsibilities, but it can be done. The key is to include stress-busting activities into your daily routine until they become a habit, and that should help to keep your stress levels as low as possible. Some ideas include doing yoga, meditating, exercising, or taking up a hobby, for example. 

Practice Good Hygiene 

When your hygiene leaves a little something to be desired, it can be a problem. We don’t just mean a problem for the people around you, but we mean it can actually affect your health because your immune system could be compromised. 
If you can make sure you at least wash your hands with soap and water, you cover your nose and mouth when you sneeze or cough, and you take a regular shower, your immune system will build itself up better, and germs won’t have anywhere to hide.

The Secrets Of People Who Seem To Have Boundless Energy

Some people seem to have boundless energy. They get up in the morning, brush their teeth, and immediately feel ready for the day. 

But how? What’s their secret? 

Well, we’re about to find out. This post explores their habits and how they manage to achieve this high level of functioning, despite all the pressures of modern life. 

Prioritization

First, you’ll notice that many of the people who fall into this camp prioritize their day. These individuals focus on one to three things that enable them to channel their energy. They don’t spread themselves thin. 

Prioritization means identifying the tasks that will generate the biggest bang for the buck. Instead of focusing on the 80% of activities that generate 20% of the benefits, they reverse the equation, focusing on the 20% that generate the 80%. 

Healthy Habits

These people also almost always have healthy habits. Individuals with boundless energy tend to go to bed early, eat a balanced diet with plenty of fruits and vegetables, and spend some time exercising every day. 

The habits form the foundation of a healthy lifestyle, which increases energy levels over time if done correctly. Once the body is healthy, sustaining high levels of energy becomes more straightforward. 

Positive Mindset

People with boundless energy use their positive mindset, too. Instead of scrolling through negative stories and believing everything they read in the press, these individuals look on the bright side and take reality at face value. 

This positive mindset often extends into the world of work. Rather than viewing it as a challenge or something to endure, they see it as a stepping stone to the next phase, regardless of how awful their boss is. 

The Right Support

The right support is another feature of people who always seem to have boundless energy. Instead of relying solely on themselves, they grab whatever help they can get. This could take the form of a parent who is always there to offer advice about consuming a seltzer energy drink before hitting the trading floor. 

Once the right support network is in place, high-energy people feel confident to move forward, strike out, and take risks. If they don’t succeed, they can always fall back on their support and try again later. 

Regular Breaks

People with a lot of energy also take regular breaks. They aren’t afraid of time out instead of simply pushing through and trying to get more done. 

It turns out that regular breaks are surprisingly beneficial. You can have two people with the same length of working day, but one takes breaks every couple of hours and the other doesn’t. Even though the second person works more hours, it is often the first who gets more done. 

Delegation

Finally, people who seem to have unbounded energy are often those who are best at delegating. These individuals aren’t afraid to hand responsibility and tasks over to other people if they believe they can do a good job. They understand that if they want to achieve more, they must leverage others. 

Top 4 Ways To Keep Your Heart Healthy

The heart plays an essential role in daily life by ensuring there is sufficient blood flow to meet your body’s demands. It is, therefore, crucial to ensure it is in top shape. Unfortunately, this is not always the case, as around 695,000 people succumb to various heart conditions annually, according to recent data. The good news is that there are steps you can take to keep your heart healthy and lower your risk of various health problems, including heart disease and stroke. Below are four top ways to keep your heart healthy.

Get good sleep 

Many studies suggest that millions of people find it challenging to get good sleep. That can lead to several challenges, including heart issues, making it essential to take proactive steps for a good night’s rest. When you sleep, your body repairs tissues and blood vessels, strengthens your immune system, and boosts your mood and brainpower. All of this adds up to a healthier heart, too. Therefore, it is best to aim for at least seven hours of shut-eye each night to benefit not just your heart but your entire body. You can start by reducing the late-night scrolling and creating a relaxing bedtime routine can help you sleep well. 

Quit smoke or vaping 

Smoking is the leading cause of preventable death in the US, whether through cigarettes or vaping. They both raise your risk of heart disease by affecting your blood pressure and heart rate. According to 2021 CDC data, smoking accounts for over 480,000 deaths in the US alone. Therefore, it’s advisable to quit so you can lower your risk of heart attack, stroke, and other health issues.

Work with a medical team for better health 

How often you see your primary care doctor can play a role in maintaining top heart health. Several studies advise seeing your doctor once or twice a year to monitor your blood pressure, weight, blood sugar, and cholesterol. Any changes in these factors can negatively affect your heart. Talking to a medical team is the way to go, especially if you want expertise in monitoring as well as appropriate treatment for any health changes. Depending on you or your family’s needs, consider internal medicine vs family medicine to determine the best option for you. Both categories are primary care specialists, but internal medicine is the best way to go if all your family members are over 18 years old. Engaging the right medical team helps to ensure enhanced health and prevent complications associated with cardiac diseases like stroke and heart attack. 

Move your body 

Your heart’s a muscle, and just like any other, it needs a workout. That’s where exercise comes in. Whether you enjoy running, walking around the neighborhood, or maybe gardening, keeping your body active is key to a healthy heart. The American Heart Association recommends 150 minutes of moderate activity a week, which is basically 30 minutes most days. So, although you may be tempted to spend hours on your couch, it’s best to find something you enjoy, such as hitting the pavement, exploring nature, or busting a move or two in your living room. If it’s more fun, you’ll do more, and the heart can only be grateful.

How to Manage Chronic Pain and Stay Healthy

Chronic pain is one of the most difficult things a person can deal with, especially when it's every day and seemingly without letup. Pain can be exhausting, and some people find it difficult to find answers for the cause of their pain. 

While you can't always completely get rid of your pain, you might be able to manage it better. In this way, you can regain some control over your life and function much better on a daily basis. There will always be some days that are harder to deal with than others, but coping doesn't have to be impossible.

Know Your Limits

If you're dealing with chronic pain, you're probably painfully aware of your limits and where they lie. But as we've said, you might have some days that are better than others. 

Over time, you will get a good idea of your boundaries and the potential triggers for your pain. But it's important to find a balance between barely living and disrespecting your body’s boundaries. 

So, the important thing is to be patient with yourself. Build your activities up over time and, if there's a setback, don't just push your body through no matter what. Listen to what your body has to say and respect it. 

It can take time and experimentation, but if you're patient with yourself and learn how to define your boundaries, you might find that you can push yourself further than you first realized. 

Look After Your Mental Health

Nobody enjoys pain, and chronic pain is especially hard to deal with when you don't know what causes it and how to get rid of it. 

This can, understandably, be very difficult to cope with mentally. Poor mental and emotional health can have a negative effect on your physical health as well, which sometimes presents as even more pain. 

So, it's vital that you consider your mental health. Talk to people you trust about your issues and develop a support structure. I'm some cases, professional help is the best answer as it equips you with the right coping strategies for mental health issues like depression and anxiety.

Take Care Of Your Physical Health

It makes sense that looking after your body might help with pain, but when you're so exhausted and struggle to do simple things, basic self care can fall by the wayside. 

Everyone is different and it's important to talk to your doctor about the best way to look after yourself physically, especially if you have a diagnosis to explain your pain. 

However, good general health is almost always a good thing. If you spend your life in bed eating poor food, you won't regain any energy. But if you push yourself, within reason, to stay fit and eat healthily, you may find that your pain becomes more manageable. 

Pain Management 

Finally, you can find ways to directly treat your pain. Medication and supplements like delta 9 thc gummies can be helpful for chronic pain, although you should talk to a doctor. 

Some people also find massages, spa treatments, and baths are beneficial and make everyday pain easier to cope with. It's a good idea to explore your options.

16 Things The Healthiest People Always Do

We all want to be healthy, but we aren’t all exactly great at doing the right things to keep us well, right? Well, one thing we can absolutely do to change that is to mimic those people we know who are always fit and healthy. You know, the ones who never seem to be at the doctor’s office unless it’s for their annual physical which they always pass with flying colors? How do they do it? Here are a few things those healthiest of people always do, and you probably should too.

1. They’re Research Ninjas

First off, the healthiest people are practically PhDs in Googling. They don’t just swallow the latest diet trends hook, line, and sinker. Nope, they’re research aficionados, diving deep into credible studies before trying out that new turmeric latte or CBD oil. They know what the most common emergency room errors are so they can be on the look out for them, and they know what their symptoms may mean and who they need to talk to about them. It’s like they have a mental filter that sifts out the wellness wheat from the chaff, but actually, you can be like them too by simply taking more of an interest and reading more reputable medical literature.

2. Laughter is Their Secret Weapon

You know how laughter is said to be the best medicine? Well, the healthiest folks take this prescription seriously. They laugh often and heartily, knowing it decreases stress hormones and boosts those feel-good endorphins. It’s cheaper than therapy and a lot more fun than a treadmill slog.

3. Sleep is Sacred

To the über-healthy, sleep isn’t wasted time; it’s when the magic of recovery and rejuvenation happens. So, of course, they are well-known to guard their sleep hours like a dragon hoards gold, sticking to routines that ensure they’re in dreamland soon after their heads hit the pillow. No midnight Netflix binges for this crowd. Their bedroom is a tech-free sanctuary, optimized for slumber.

4. They’re Hydration Heroes

While we’re chugging coffee like it's a race, the healthiest among us are sipping on water all day long, and they are happy to do so. They know that staying hydrated is the key to everything from glowing skin to proper brain function. Some even take it up a notch with lemon water or herbal teas, turning hydration into a mini wellness ritual.
5. Movement is Non-Negotiable

Notice how the healthiest people can’t seem to sit still for too long? That’s because they’ve turned movement into a non-negotiable part of their day. Whether it’s a morning jog, a lunchtime walk, or a bike ride after work, they find ways to make exercise enjoyable and consistent. For them, the gym isn’t a chore; it’s their playground.

6. Mindfulness is a Must

It’s not all about the body; mental health gets top billing, too. The healthiest people practice mindfulness in some form, be it meditation, yoga, or simply deep-breathing exercises. This helps them maintain a stellar stress management game and keeps their mental health in check.

7. They’re Social Butterflies (with Boundaries)

Social connections are vital to them, but they’re choosy about their company. Surrounding themselves with the kinds of people who are always supportive, positive and happy, and setting boundaries that protect them from negativity is what they’re all about, and you know what? That is why they have so much energy and such good mental health!

8. They Embrace the Great Outdoors

Those really healthy people? They know that Mother Nature is better for us than any wellness coach on Instagram. Knowing this, they will always make time for outdoor activities, understanding that a dose of fresh air and sunshine is not just good for the vitamin D levels but also for the soul. Whether it’s hiking, gardening, or just a leisurely stroll in the park, they regularly disconnect from the digital world to reconnect with nature.
9. Their Plates Look Like Rainbows

The healthiest people you know are the people who always have at least three veggies on their plate at every meal. They have made it their mission to eat the rainbow and this means that they are getting all of the vitamins, minerals, and antioxidants that they need to keep their bodies running at peak. 

10. They Cultivate a Growth Mindset

Ever noticed how the healthiest folks seem perpetually upbeat about overcoming challenges? That's the power of a growth mindset. They view setbacks as opportunities for growth rather than insurmountable obstacles. This positive outlook is essential for both mental and physical health, fostering resilience, and a never-give-up attitude that’s infectious.

11. Intuitive Eating is Their Jam

The healthiest people we know are not the ones who try out every crash diet going, they are the ones who eat when they are hungry, eat what their body is telling them to eat, and stop when they are full. In other words, they are intuitive eaters.

12. They’re Lifelong Learners

The quest for knowledge never ends for the healthiest people. They’re always up for learning something new, whether it’s a cooking technique, a workout trend, or a meditation practice. This not only enriches their lives, but also helps to keep their brains young and healthy too.
13. Routine is Their Secret

While spontaneity has its charms, the healthiest individuals thrive on routine. Having a structured day ensures they make time for all the essentials: proper nutrition, exercise, sleep, and relaxation. But don’t mistake their love for routine as boring; they know when to shake things up to keep life interesting.

14. They Say Yes to Less

In a world that often equates success with more — more money, more possessions, more commitments — the healthiest people dare to embrace minimalism. They find joy in simplicity, which reduces stress and frees up time and energy to focus on what truly matters. Whether it’s decluttering their homes, simplifying their schedules, or practicing mindful spending, saying yes to less is their mantra for a more fulfilling life.

15. Giving Back is Part of Their DNA

The healthiest people know that true wellness extends beyond self-care to caring for others. Volunteering, community involvement, and acts of kindness are integral parts of their lives. They understand that helping others not only makes the world a better place but also enriches their own lives, proving that the path to personal health is paved with generosity and compassion.

16. Digital Detoxing: Unplugging to Recharge

In today's hyper-connected world, the healthiest people know the importance of occasionally unplugging to recharge their mental batteries. Digital detoxing—whether it's setting aside specific times of day to be screen-free, enjoying tech-free weekends, or engaging in regular media fasts—helps reduce stress, improve sleep, and foster stronger, more meaningful connections with others. By consciously stepping away from the digital chatter, they cultivate a sense of presence and mindfulness, enhancing their overall well-being. It’s not about shunning technology entirely but about finding a healthy balance that allows them to live more fully in the moment.

As you can see, there are a number of factors that ensure that some people are always as healthy as possible, and most of them are pretty easy to adopt into your own life so that you can be healthier too. Of course, you don’t have to do it all at once - pick one idea from above, add it into your life, then another and another, until you are one of those healthy people you envy!

17. They Put Their Mental Health First

Healthy people are not only fit in terms of their bodies, but they also find ways to exercise their minds too. Putting your mental health first will put you in an elite category which means you’re stronger and more confident than ever. If your mental health hasn’t been in the best place recently, you may want to search for recommended rehab facilities in your local area. By getting the right treatment for your mental health issues you can find coping strategies to help you remain mentally strong now and in the near future. You may also want to consider these methods for your loved ones so that they can join you with your renewed sense of self-assurance!

My Philosophy on Diet and Exercise

There is a lot of complicated and confusing information out there about diet and exercise.

But that is primarily because “experts” want to sell books or patent their own method.

In reality, the true experts agree on the fundamentals that are most important for a healthy life. And that shared understanding is what is most important to know and incorporate into our own routines.

I have read countless books and articles about diet and exercise, and experimented for many years with what works best in my own life. After all of my learning and testing, here are my key takeaways on diet and exercise:

Diet

There is no doubt that diet plays a central role in health and vitality.

The one thing that all experts agree on is the bulk of your diet should be fruits and vegetables. If you follow just that one piece of advice and make fruits and vegetables at least 50% of what you eat, you will be light years ahead of most other people.

Eat a variety of whatever fruits and vegetables you like (the only things that don’t count are white potatoes or any type of fried vegetables like French Fries). There are valuable nutrients in all fruits and vegetables, so fill your plate with them. If you do that, you will also be crowding out most of the bad stuff.

The rest of your plate can be filled with healthy protein and whole grains. If you are vegan or vegetarian, you can get protein from all kinds of beans, nuts, and seeds. If you eat meat, it is fine to add in some fish, chicken, or beef. But meat should be considered a side dish or condiment, not the main course. Avoid processed meats, such as bacon, sausage, hot dogs, and cold cuts.

Whole grains provide a great source of fiber. You can round out your plate with unprocessed whole grains such as oats, quinoa, or wild rice. Minimize processed grains such as bread and pasta, unless you are an especially savvy shopper and know how to avoid the junk (which is hidden in nearly all packaged bread these days).

Applying this philosophy, a great meal would be a large salad with lots of veggies, quinoa, and some salmon. Or a veggie stir fry over wild rice. Or oatmeal with a heavy dose of mixed berries and walnuts.

If you build your plate around fruits and vegetables, and round it out with healthy protein and whole grains, there just won’t be room for the real problem foods (such as white bread and pasta, and packaged sweet and salty foods). And even when you do indulge from time to time, it won’t be that big of a deal if you normally eat according to this philosophy.

As for beverages, drink water, tea, and coffee (without milk/cream or sweeteners ). A little bit of alcohol is okay, but limit it to a drink or two at night. Avoid sugary drinks such as fruit juice and soda.

This all probably sounds like common sense eating principles, and that is exactly the point. Stick with these basics and forget all of the other complicated stuff. You will be much healthier as a result.

Exercise

Movement should be an essential part of daily life.

The current exercise guidelines call for 150–300 minutes of exercise per week, which equates to about 30–40 minutes of exercise per day, assuming you exercise most days. I think that gets it about right.

I recommend dedicated cardio exercise for at least 30 minutes per day, with 1–2 off days per week (which would give you at least 150 minutes of exercise for the week right there). I personally go for a 30-minute run in the morning at least 5 days per week, but your form of exercise can be whatever you enjoy most (walking, swimming, cycling, etc.). And feel free to mix it up from one day to the next. I run at a moderate pace, just enough to make me breathe heavy and get a sweat going.

I also recommend some of your exercise be a bit more vigorous (in addition to, or in place of, some of your moderate exercise days). I turn up the intensity by playing squash 1-2 times per week, which taxes my body and my mind with the complex movements and strategy involved. You can dial it up a bit with a sport you enjoy (e.g. soccer, basketball) or any other type of workout that you like (Peloton, group fitness classes, etc.).

You should also build in some strength training and flexibility exercises at least two days per week. You could make this a part of your weekly routine by doing yoga and/or light weights on your cardio off-days (or lighter workout days). While the bulk of your workout routine should be cardio, incorporating some strength training will keep your muscles and bones strong, and flexibility training will keep your body loose and pliable (counteracting the cardio which tends to tighten you up).

To summarize, get at least 30 minutes of cardio exercise nearly every day. Dial up the intensity for 1–2 of the workouts. And round out your routine with strength training and yoga 1–2 days per week.

Beyond your dedicated workouts, use your body as your mode of transportation as much as possible. Walk or ride your bike to work or to the store if that is a possibility. Make it a habit of always taking the stairs. If your default mode is to use your body to get places, you will rack up even more meaningful physical (and mental) benefits.

If you do track your activity, a good goal is at least 10,000 steps per day (factoring in your dedicated workouts and all other activity throughout the day).

…

There you have it — my philosophy on diet and exercise. This approach takes into account all of my learning and personal experiences, and is built around basic and highly-effective guidelines.

I truly believe if you eat and move in this manner, you will add energy to your days and healthy years to your life.

Andrew Merle writes about living well, including good habits for health, happiness, productivity, and success. Subscribe to his email list at andrewmerle.com.

The Note-Taking Habits of Highly Successful People

Want to know one common habit among successful people? 

They get things out of their head and down on paper (or some other note-taking device). 

In fact, Richard Branson has been known to carry a notebook with him everywhere he goes, and credits writing things down as one of his most powerful success habits. 

The billionaire founder of Virgin Group is not alone – here are some other examples of highly successful people who swear by note-taking:

• Bill Gates is an avid note-taker, preferring to use old-fashioned pen and paper, despite being celebrated for his computer genius.
• Entrepreneur and author Tim Ferriss uses the Evernote app 10+ times per day for all of his note-taking, research, and brain decluttering (Adam Savage of Mythbusters is a huge fan of Evernote as well).  Ferriss previously detailed a highly-rigorous (and more old school) notetaking routine.
• Facebook COO Sheryl Sandberg is rarely spotted without her spiral-bound notebook.
• Two of J.K. Rowling’s most prized possessions are a pair of small notebooks, which contain her very first scribblings about Harry Potter.
• Taylor Swift immediately records a voice memo on her iphone whenever she has song ideas.

Note-taking (in various forms) is clearly as relevant today as it has been throughout history, when Mark Twain, Thomas Edison, Ludwig van Beethoven, and Pablo Picasso all relied on their pocket notebooks.  

Of course now there is no shortage of note-taking apps, from Evernote to OneNote to Google Keep, and beyond.  And there is a hot debate about whether note-taking digitally or by hand is superior - with pen and paper seeming to still have the edge for learning and information retention. 

This old-fashioned method has the support of productivity guru David Allen, author of the classic book Getting Things Done, who has said that “the easiest and most ubiquitous way to get stuff out of your head is pen and paper.” 

This tried-and-true system is still so popular because it “requires no power source, no boot-up time, no program-specific formatting, and no syncing to external drives and the cloud,” according to David Sax, author of The Revenge of Analog. 

I prefer the analog approach as well.  I carry a pen and notebook with me wherever I go, opting for physical over digital for my note-taking.  I find that this method helps me focus and absorb the most important information, even if I sacrifice some speed and efficiency along the way. 

Even when reading books, I choose to underline key passages by hand, and then transcribe my top takeaways into a real notebook after I am finished reading.  And I always keep a notebook by my bed to get things out of my head for a peaceful night’s sleep. 

Whatever method you choose, the critical part is that you free your mind from excess information. Behavioral science expert Caroline Webb, author of the excellent book How to Have a Good Day, implores us to “Write it down as soon as it comes to mind. Use your intelligence for getting things done, rather than trying to remember what you need to do.”  She says it doesn’t matter if you use real paper or an electronic version, as long as you get your thoughts, worries, and ideas out of your head as soon as possible.  This is absolutely true for me – if I don’t write it down, I don’t remember it. 

Going a step further, Branson says that the most important part of note-taking is having the discipline to “go through your ideas and turn them into actionable and measurable goals.”  

That is what today’s most successful people are doing, and why Branson asserts that notetaking should be an essential habit of every leader. 

Duly noted.