5 Healthy Breakfast Tips That’ll Help You Lose Weight

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list. Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

 

1) Never Skip Breakfast: This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Above this, breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.

 

2) Avoid Sugar: Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

 

3) Don’t Drink Too Much Juice: Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking.

 

4) Start As You Mean To Go On: Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

 

5) Include A Few Superfoods: Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yoghurt (low fat), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

 

If all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings, remember to plan ahead. If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

 

Benefits of Attending Regular Pilates Classes

They say doing physical exercises regularly is good for the health. However, you might find strenuous physical fitness programs as very tiring and exhilarating. If you want to take it slowly, surely, and relaxingly, you should instead attend regular Pilates classes. For sure, the gym or the fitness center nearest your address is offering regular Pilates sessions. Sign up now and have the following benefits that are reaped by people who regularly do Pilates exercises. Here are the top benefits of attending regular Pilates sessions.

 

Increased stamina and strength

 

Pilates is working primarily on the core muscles of the body. The movements strategically target muscles in the stomach, the back, and the pelvic region. In the process, performing Pilates exercise movements not only helps correct body posture; it also increases overall stamina and strength of the body. What is more liked by many people is that as Pilates increases stamina and strength, it does not add to any bulk. It is most preferred by people who aim to get leaner.

 

Prevention of injuries and speeds up recovery

 

Because of Pilates’ low-impact nature, medical practitioners and doctors recommend attending Pilates classes especially to patients who are on the way to recovery from back injuries. Whiplash and many other forms of sports-related problems and injuries could be prevented and cured as Pilates movements strengthen core muscles so that the body would gain a more correct body posture. This is the reason why many fitness and sports icons love Pilates, including sports superstar David Beckham.

 

Improved body balance and coordination

 

Attending regular Pilates classes could help you improve your body balance and physical coordination. This is because the exercise routines in the program have been designed to realign the spine and at the same time strengthen the core muscles. In this way, the body is reinforced and any form of injury is effectively prevented.

 

Relaxation and decreased stress levels

 

In its own way, Pilates could help anyone understand his or her own body as well as how it functions. This understanding would make it much easier for you to strategically fight the stress and release the tension coming from modern living. Many regular Pilates participants could attest that attending the sessions really help them overcome the stress and tension so they could attain overall and much-needed relaxation after a long day at work.

 

Gain of more benefits painlessly

 

You surely have been told that there would be no gain if there would be no pain in attaining a good physique and better health. It is not necessarily applicable if you are regularly attending Pilates classes. That is because the exercise program is low-impact and is a gentle form of exercise program that includes ample stretching without applying stress on joints and muscles.

 

Overall, you need to regularly attend Pilates sessions or classes. To further encourage you to do Pilates on a regular basis, it would be advisable if you would sign up in lively and large sessions. You could go to the same class attended by your peers, colleagues, or officemates.

 

The Mental Benefits of Running

Exercise, in general, can have many emotional benefits, but running has the most powerful impact on your mental state. If you are a runner, you know the feeling  before your run you may have felt tired or stressed about certain life events, then after your run you feel fantastic!

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health. Of course running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being. Here’s how:

1) Decreases Stress

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress. When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress. Running is like a release button to the stress that accumulates in your body.

2) Increases Self-Esteem

When you are running on a regular basis, your self-esteem slowly starts to increase. You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you, or partake in any unhealthy behavior. You see the benefits that running gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Running is a great way to feel free from all the challenges and obstacles that life sometimes delivers. When you are running, there is a sense of freedom. You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors. Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind. Sometimes it takes physical activity to really quiet our minds  something that is not easy to achieve in modern society.

4) Decreases Depression

When you are running, your brain automatically releases beta endorphins. Beta endorphins are neurotransmitters in the brain that are affected during depression. In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

5 Ways A Workout Buddy can help your Fitness Goals

It is a well established fact that fitness is an important part of a healthy lifestyle. We hear this all the time from the exerpts, and those of us who enegage in regular physical activity know how much better we feel and perform in your everyday lives.

However, finding the proper motivation for working out regularly can be extremely hard. If you’re struggling with this particular issue, then you might want to consider finding someone to be by your side during every training session. Even if you have the proper motivation and work out regularly, you may see some benefits from getting a workout buddy as well.

Having someone next to your while working out will most likely make it a friendly competition, which will help you stay focused on each exercise and will make it easier for your to tap into every bit of energy you have. Ideally, the workout body will also motivate you whenever you’re not in the mood for exercising.
However, before you start convincing the first person that comes into your mind to become your workout partner, you will need to examine a few things. The first reason why you’ll have to be picky is because you will need someone who can keep up with you (or who you can keep up with).
You’ll also have to know that your workout buddy will be reliable and won’t miss a workout just because he or she doesn’t feel like it. However, once you find the right workout partner, you will see how easier it will be to reach your fitness goals.
Here are the five most notable ways a workout buddy will impact your fitness goals.
You’ll Push Yourself To The Limits
A study conducted by the Kansas State University in 2012 found that people who were working out with someone exercised for up to 200% longer and harder than people who worked out by themselves. This is mostly because we are all naturally competitive, so it’s always interesting to see who handles a certain exercise better.
If your workout body is fitter than you, then you will push yourself even harder, as your goal will constantly be to surpass them in physical strength and endurance.
Workouts Will Start Being Really Fun
Hitting the gym or going for a jog are not the only ways you can exercise with your workout buddy, as one-on-one sports are great as well. Playing tennis, squash, or basketball are all great ways to work out without it feeling like a workout.
But, even if you are stuck in a repetitive cycle of running and weightlifting, you will still have someone you can talk to all the time, which will surely make exercising more fun.
You’ll Start Trying Out Different Workout Routines
Don’t expect your workout buddy to have the same interests as you when it comes to workout routines. When you’re both doing your research, you will stumble upon different exercises, and that is definitely a good thing.
Doing one same old workout routine all the time will make you lose motivation, which is why you will always need to spice up your training sessions every once in a while.
You’ll Stop Quitting
We’ve all been there; working out for a month and then taking a year-long break. But knowing that someone you enjoy spending time with will be working out with you will make you look forward to every training session. Because of this, you will be more motivated to stick with exercising.
You’ll Be Able To Afford A Personal Trainer
If you’ve never exercised before and don’t know how to start, then you will need a personal trainer for some time. But, here’s the thing – they’re really expensive. Nevertheless, if you have someone that is also interested in getting fit and is willing to start working out, then you can split the cost and afford a personal trainer.

5 Tips to keep your New Year Health Resolution

 

New Year’s Resolutions are famously difficult to keep. Every year thousands of people promise themselves that they are going to give up smoking, get in better shape or finally get around to going on a diet and every year thousands of people fail to follow through. Well this year you are going to have some help.
We are giving you five tips to ensure that no matter what health-related New Year’s resolution you make you will have the greatest possible chance of seeing it through. But be warned, some of these tips are pretty intense and they are certainly not for the week hearted!
Tip 1 – Make It Achievable
This is a very obvious tip but it is one that some people don’t really consider when making their New Year’s Resolutions. In order to gauge whether or not your goals are actually achievable you are going to write down the steps that you will take to manifest them.
Let’s take an example of a 40 year old person who makes a New Year’s Resolution to lose 50 pounds.

If that person thinks that, they are going to easily lose that much weight and get back the body they had when they were 25, obviously this is a goal that in 90% of people is completely unachievable. Why? Because it places an immense amount of immediate stress and targets a much more long-term goal.
However, setting a more realistic short-term goal that focuses on losing the first 10 pounds, is a great resolution, and is much more user-friendly and realistic. The smart approach is to set both long-term goals, say the 50 pounds, with a set of short-term goals as stepping-stones to get there.
Write down the steps that will get you to your goal and be honest with yourself when considering whether or not you are actually going to be able to achieve it.
Tip 2 – Daily Intention Setting & Self-Hypnosis
Once you have decided on exactly what your resolution is, you are going to remind yourself of it every day, and you are also going to program yourself for success. Write down what your goal is and post it in at least five places around your home so that you see it and be reminded of it every day. This will help you to stay on track and not forget what you promised yourself you would achieve.
Also, every single morning of every single day you are going to visualise success. You can do this in bed when you wake up or you can spend 5 minutes doing this once you have gotten out of bed and organised all of the morning tasks to be done. Find a spot where you can be alone for 5 minutes and visualise yourself having already achieved your goal.
1. Feel the feelings of accomplishment and happiness at having achieved your goal.
2. Imagine how you will feel and think at that point in your life
3. Make the visualisation extremely rich in sensation, meaning imagine all the senses at work, what you will hear, what you will see and how you will feel, imagine how proud you can be letting everybody know that you achieved your goal and imagine how happy other people will be for you
This is an extremely powerful way of programming your brain for success because it will begin to believe that you have already achieved your goal and it will transform your body and thoughts in accordance with that.
Tip 3 – Join Forces
Another way to help you to achieve your goal is to join forces with a friend or family member who wants to make either the same or a similar New Year’s Resolution. Being able to offer each other support and encouragement will give you more motivation to stick to your plans and achieve success.
Just make sure that the person you choose to join forces with has a high level of motivation to achieve their goal too and you will guarantee that you both get the support you need.
Tip 4 – Tell Everyone What You Are Going To Do
Tell everyone that you know what your plan is. Doing this will mean that if you fail your resolution you are going to have to explain to everyone that you know, one by one, how you failed, and no-one likes to admit defeat. Make the thought of failure so uncomfortable that you have no choice but to continue working towards your goal.
Tip 5 – Make A Bet
Once you have given yourself a realistic target, you are going to find your loudest and most obnoxious friend, then you are going to make a monetary bet with this person stating that you will stick to your resolution and achieve your aim, or else you will have to pay him/her $100.
This is a sure-fire way of boosting your motivation however, make sure that the amount of money you bet is going to cause you to want to avoid losing the bet. If $100 is not a lot of money to you then try $500 or even $1000.
The fact that you made this bet with your most obnoxious friend will make you want to achieve your goal even more, because no one wants to lose a bet that they will have to hear about repeatedly every time you meet with that person.
Another way of doing this is to give a trusted friend or family member the money up front and tell that if you fail your resolution then they can keep the money; otherwise, they have to give it back to you when you achieve success.
Bottom Line
So there you have five simple but powerful tips to help you keep your New Year’s Resolutions. Put all of them to work and you will guarantee that you have the highest possible amount of motivation for staying on track.
This time, keeping your New Year’s Resolution is going to be easy as pie, just keep telling yourself that and if you believe in yourself enough, you will guarantee that it will come true!

EDITING 101: 19 – Sentence Fragments… — Smorgasbord – Variety is the spice of life

Originally posted on Chris The Story Reading Ape’s Blog: Originally posted as the Dun Writin’—Now Whut? series on this blog, EDITING 101 is a weekly refresher series for some of you and brand new for others. Courtesy of Adirondack Editing Sentence Fragments Good morning editing students! Today we’re going to tackle sentence fragments, which is something copy editors frequently…

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