Caffeine and CLA: Do You Need Them?

If one was to go by the number of people addicted to it, caffeine would probably be the most addictive substance on the planet. Having your morning cuppa? Caffeine.

Love your Diet Coke? Caffeine.

Using energy drinks to keep you awake at night as you try and meet those deadlines? Caffeine.

Taking pre-workout drinks before hitting the gym? Lots of caffeine.
So why do people love caffeine so much?

For starters, it’s a stimulant that’s quickly assimilated into the body through the stomach and intestines. Athletes who consume caffeine through supplements or pre-workout drinks usually report better performance. They’re able to focus better and have more energy during the training.

The performance-enhancing benefits of caffeine cannot be underestimated. It does give athletes an edge and prevents muscle fatigue to some extent. If you’re trying to lose weight, caffeine can aid in fat oxidation and helps the body to burn the stubborn fat stores for fuel.

The only disadvantage here is that people who habitually rely on caffeine to get that ‘pep’ when they need to hit the gym, will feel lost without it. Caffeine is best used on days when your training is going to be hard, and you’ll be demanding a lot from yourself.

If all you’re doing is a 30-minute walk on the treadmill, you really don’t need caffeine. Give your nervous system a rest. Studies have shown that consuming caffeine after 2 pm causes many people to have difficulty sleeping later in the night.

So, it’s best to take your caffeine supplement and work out earlier in the day. Do note that it takes about 45 minutes for the caffeine in your blood to the peak. If you’re taking pre-workout drinks, it’ll probably be around 20 to 30 minutes.

Caffeine has its time and place and can be beneficial if you use it right and don’t rely on it solely for your workout motivation.

• Conjugated Linoleic Acid (CLA)

That’s quite a mouthful, isn’t it? Let’s call it CLA for short… and now that we’ve got that out of the way, you’re probably wondering, “What in the world is CLA?”

You may have seen it mentioned in fitness magazines, websites, etc. But what does it do?

To keep things simple, CLA is an omega-6 fatty acid. Our diets are actually too rich in omega-6 fatty acids, and what we really need is more omega-3 fatty acids.

This itself should give you a clue that CLA is a supplement that you don’t really need. While it’s said to help lower your body fat percentage, you can do that with exercise and a caloric deficit.

Bodybuilders tend to take CLA supplements when they’re trying to get leaner and more vascular. However, like they say, “The brighter the picture, the darker the negative.”

Studies conducted on the use of CLA have shown that it increases insulin resistance. That means while you may lose some fat in the short term, in the long run, you’ll be more predisposed to weight gain because your body secretes more insulin than it needs to. Excess insulin is converted into fat.

So, it’s best to avoid CLA supplements and just lose your excess fat by eating clean and consuming fewer calories than you expend. This is one of those supplements most people don’t need.

The Most Caloric Fruits


Maybe the title is a little misleading. The fruit is very healthy for you. But some fruits contain many more calories than others. So if you want to lose weight, you should limit your intake of them. Remember: Fruit can`t provide a weightloss by itself – But only if it replaces junk food and other food items with much more calories.


Nuts – 600 kcal per 100 grams

For example, nuts. They are rich in lipids and proteins. So they have a high energy intake (600 kcal on average).

Pecans contain 700 calories per 100 grams and cashew nuts 600. Walnuts and hazelnuts contain 500.

It’s healthy to eat nuts regularly, Nuts contain omega-3 fatty acids, vitamin E, magnesium, iron, calcium, and fiber. Maybe you want to avoid meat and need a good protein source?


Dried fruits – 300 calories per 100 grams


Dried fruits are made of things like prunes, apricots, bananas, dates, or figs. There are 300 calories per 100 grams.

They can lose their vitamin C while drying, but dried fruits have preserved their nutrients, minerals, and trace elements. Rich in fiber, they help the intestinal transit and fight against cholesterol. They could be an excellent alternative for candy.

Dates – 300 kcal per 100 grams

Dates contain about 300 calories per 100 grams and are very sweet indeed. They are very good fruits for sportsmen, but less so for people who want to lose weight.

They are a good source of dietary fiber and contain a high concentration of antioxidants.

Avocados – 220 kcal per 100 grams

It is a delicious fruit that’s very caloric because half of the one contains 220 kcal and 15 g of fat.

The avocado is packed with omega 3, vitamins, and minerals.

Just be careful how much you consume every time.

Coconuts – 360 kcal per 100 grams

This holiday fruit is full of nutrients but very caloric. Rich in fatty acids, potassium, and carbohydrates

The coconut contains a vast amount of dietary fiber.


Bananas – 90 kcal per 100 grams

100 grams of bananas contain about 90 calories. The banana is the most consumed tropical fruit in the world, a very caloric one as well. People think bananas are very fat. But that’s completely misunderstood. It’s only their structure of starch and water that make them look like that.

Bananas have a lot of vitamins, potassium, magnesium, and fiber.

Easy to handle and take anywhere, it’s a perfect snack and a great breakfast.


Grapes – 75 kcal for 100 grams

Source of many vitamins and minerals, grapes are an excellent fruit for your health.

With 75 calories per 100 grams, it is also moderately caloric.


Cherries – 65 kcal per 100 grams

The cherry is rich in vitamin C, potassium, provitamin A, vitamin B, zinc, iron, calcium…

It is excellent for your health. It also contains 65 calories per 100 grams.


Persimmons – 66 kcal per 100 grams

The persimmon is a fruit with potent antioxidant potential. Because it contains polyphenols, carotenoids, vitamins, and tannins.

The persimmon is a moderately caloric fruit with 66 calories per 100 grams. It’s almost exclusively carbohydrates that the persimmon contains in the form of fructose, the fruit sugar.


Mangos – 63 kcal per 100 grams

There are 63 calories in 100 grams of mango. That makes it a moderate-calorie fruit, therefore.

It contains a lot of potassium, vitamin C, and fiber, it would be wrong to deprive yourself of all its virtues!

Highly healthy alternatives for anyone who wants to lose weight. Just be a little careful with the calorie intake. But its nothing compared to other food items loaded with calories.





Why Eat Fish? 8 good reasons!


We all know fish is healthy. But do you eat it? No? What a shame! Why try to avoid it? Fish is a good source of protein, and for us who want to lose weight, it’s of great interest. Because of its low in calories. Its Real superfood.

So maybe we should try to eat more fish. Instead of just the usual canned fish in tomato sauce. Despite its a great source of fish too.

So for a start, here are 8 excellent reasons to eat fish. But if you want to add more, feel free to.

1. There is a large variety of fish

There are many species of fish. The sea and ocean are rich. Cod, salmon, tuna, trout, sardines, mackerels. There’s enough for everyone. This is one of the significant strengths of this food. You can make several fish meals a week without eating the same thing. No wonder every country has fish on the menu. This diversity is also reflected in the prices. Seasonal fish are cheaper, and those can be offered as canned food.

2. Fish improves memory

You become wise of eating fish. It’s good for the mind. It is because the fish is very rich in phosphorus and omega-3. Phosphorus is present in the membranes of the brain. So it’s perfect for your mind. Omega-3s provide essential fatty acids to nerve cells. From an early age, fish helps with intellectual development. Over the years, it can be very effective against Alzheimer’s disease.

3. They are excellent for the cardiovascular system

If the fish is beneficial to our veins, arteries, and heart, it is once again because it is rich in omega-3. These essential fatty acids promote good cholesterol and reduce bad cholesterol. So it almost lubricates you from inside, and the risk of succumbing to cardiovascular disease is halved!

4. They keep you forever young

Fish is rich in zinc and selenium. These trace elements ensure the renewal of your cells. So it’s excellent for your skin. It even delays aging. At the same time, the vitamin E present in some fish allows you to look good, and the vitamin B ensures a good blood circulation.

5. Fish is good for your mood.

Thanks to the essential fatty acids that compose it, fish is excellent for keeping the spirit up. It reduces stress, anxiety, and the risk of depression. Thanks to omega-3s, which ensure the correct functioning of the cardiovascular system and better diffusion of the hormones secreted.

6. Fish gives strong bones.

Because of its excellent source of vitamin D., This allows the body, and your bones, to better absorb the calcium consumed. Also, fish contains phosphorus, a mineral as good for the brain as for the bones and teeth.

7. Fish helps to cure tiredness

If you always are tired and low on energy. Fish is rich in vitamins, minerals, and trace elements:  it is complete! Eating fish at least twice a week gives you more power and stamina. Because it is also very rich in iron. Its always good to eat food that increases your strength.

8. Fish is right for your figure

If you want to look more beautiful. Fish is a slimming ally. It is rich in proteins, the benefits of which are many: they strengthen the immune defenses, promote the renewal of tissues, and guarantee the proper functioning of the body. As I have mentioned. Fish is low in calories and very tasty. So it’s perfect for replacing pork and other kinds of meat several times a week, and you have much better chances to reach an average weight.

Eat fish at least twice a week if you want to optimize your health, body, and mind. And in your quest to lose weight, it’s ideal. So give seafood a chance.


Use These Potent Foods to Combat Disease

Hippocrates, the famous Greek physician who is known as the ‘Father of medicine,’ once said, “’Let food be thy medicine and medicine be thy food.’

This statement holds true today. The Indian natural health system of Ayurveda primarily uses one’s diet to combat disease too. They just took it one step further by matching the diet to the person’s constitution, which makes it even more useful.

Most of the health problems and diseases that millions of people are suffering from these days can be traced to their poor diet. In the US, obesity has reached epidemic proportions. People have become so overweight that they’re using motorized wheelchairs just to get around.

Instead of curbing their diet and exercising their way to good health, they’ve opted for an easier option that will be more detrimental in the long run… and we wonder why diabetes statistics and healthcare costs have skyrocketed.

Just like exercise, your diet is a form of alternative medicine too. We often don’t think about it as such, but the reality is that when you eat a Chinese dish that contains garlic, this vegetable (yes, it’s considered a vegetable) will have physiological effects on you.

The garlic has anti-viral and anti-fungal properties. It’ll also lower your blood pressure by a bit and help to regulate your blood sugar levels. If you consume garlic often, it’ll reduce your buildup of bad cholesterol and prevent cancer too. This is just the tip of the iceberg. Many other health benefits are too long to list here.

The point that you should take away from this is that certain foods contain properties that are great for fighting disease and strengthening your body. Your health will improve by including these foods in your diet. Let’s take a look at the foods.

• Cruciferous vegetables

Cauliflower, Brussels sprouts, cabbage, bok choy, and the mighty broccoli are very beneficial to the body. The phytochemicals in these vegetables will reduce your risk of cancer. They not only contain lots of vitamins such as vitamins A and C but are also rich in fiber and promote better digestion.

• Oily fish

Tuna, mackerel, sardines, trout, salmon, etc. are oily fish that are rich in omega-3 fatty acids that the body craves. Our diet these days is out of whack with too much omega-6 fatty acids.

By reducing the omega-6s and increasing your intake of omega-3s, you will reduce inflammation in your body. They prevent heart disease and increase your good cholesterol levels.

• Whole grains and nuts

Whole grains are great for maintaining your blood sugar levels. Whole grain bread is rich in fiber and prevents diabetes and certain types of cancer.

Nuts such as walnuts, almonds, pistachios, pecans, macadamia nuts, hazelnuts, etc. are rich sources of nutrients such as potassium, iron, copper, zinc, vitamin E, riboflavin and much more. They help to lower bad cholesterol and reduce the risks of many chronic diseases.

• Green tea

This tea is famous for its antioxidant properties and is also said to help with weight loss. Always drink this tea without sugar.

• Tomatoes and berries

These two foods are rich in nutrients and antioxidants. The lycopene in tomatoes and the flavonoids in berries will help to lower the risks of several cancers.

These are a few of the most potent foods out there. It goes without saying that there are many other disease-fighting foods such as apples, beets, avocadoes, flaxseed, soursop, spinach, and sweet potatoes. The list is long, and you may wish to do your own research to see what other healthy foods you should be eating.

What really matters is that you include these foods in your diet, while you slowly wean yourself off the unhealthier foods that you’re accustomed to eating. If you adopt this two-pronged approach, you’ll become healthier and notice that your excess pounds melt off quickly. You’ll indeed be a picture of glowing health.




6 Reasons Why Walking is Great for Women

Walking is often overlooked as a cardio activity because it is something we do every day. So much emphasis is placed on hard workouts like CrossFit and running that most women forget that walking is one of the best forms of cardio out there.

While it cannot be denied that the results that you get from walking will come much more slowly than what you’d get with high-intensity training, the fact of the matter is that you will get results. If your diet is clean and you’re at a caloric deficit, walking can be a very useful form of cardio.

The points below will state why women who have led sedentary lives or prefer less strenuous workouts should adopt walking as a form of cardio training.

1. Easier & low impact

Walking is easier to do, and you’ll not be panting and gasping for air like you would with running or other strenuous forms of exercise. If you’ve not exercised in a long time, walking will be a great way to start getting active. If you’re overweight, it will also be easier on your joints.

You’ll be less likely to develop joint pain or delayed onset muscle soreness. Ideally, your walks should be brisk and purposeful. This will get your heart pumping and boost your metabolic rate.

2. Strengthens your joints and bones

Walking prevents or delays the onset of osteoporosis and osteoarthritis by strengthening the bones. Women with these problems had noticed an improvement in their condition when they started walking three to five times a week.

3. Does exercise a habit

One reason so many women give up on their weight loss and fitness journey is that they start skipping workouts. Once they do that, they feel guilty that they’ve let themselves down, and they end up quitting. The truth of the matter is that they often dread the hard workouts.

While high-intensity interval training and weight training are beneficial for getting fit and healthy, they are strenuous and require determination. Women who do these forms of exercise have usually inculcated the habit of regular exercise. That’s how they stick to the program. Habit is what keeps you going when motivation starts to wane.

However, women who do not have that habit will throw in the towel because it just seems too torturous to train so hard. Walking, yet, is an easy form of exercise. 30 minutes of walking is nowhere near as intimidating as a 30-minute high-intensity interval training session.

So, women who fear tough workouts can still adopt walking and benefit from exercise. Even moderate exercise is better than no exercise. Once you develop the habit of walking regularly, you may try short runs and so on. But when you’re starting off, walking is much easier to adopt.

4. Helps relieve stress

Stress causes a plethora of health problems. Walking helps to relieve stress. It gets better if you walk somewhere scenic, where you can appreciate your surroundings. It’s a wonderful and natural form of stress relief.

5. Promotes better sleep

It’s also a great way to overcome sleep disorders. Studies have shown that people who walked 3 to 4 times a week for 4 months were able to sleep faster and for more extended periods. The goal is to walk early in the day so that your body is calm by bedtime.

6. Burns calories and fat

Walking burns calories too. It may not burn as many calories as other types of training, but it does burn calories, and that’s what matters. As mentioned earlier, some exercise is better than none.

If you’re at a caloric deficit daily, you’ll still lose weight. It may take longer, but you’ll get there. The price to pay for speed is exertion and tough workouts. If you’re willing to be patient, walking will help you shed all the excess pounds and get you to your ideal weight in time.

These 6 benefits should convince you that walking is a wonderful form of exercise. Even for women who engage in high-intensity activities, replacing a workout with a walk every now and then will give your nervous system a break from the continuous stress placed upon it by hard training. If you’re inactive, do start walking today. Your body will thank you for it in the future.


Prevent Heart Disease by Reducing Your Blood Pressure

One of the most common and significant risks for heart disease is hypertension. The Centers for Disease Control and Prevention states that 1 out of every 3 Americans suffer from hypertension – and that adds up to about 75 million adults at risk of cardiovascular disease.

Hypertension is commonly known as high blood pressure… but what does that really mean?

Your blood pressure refers to the pressure exerted from the heart to pump blood through the arteries to different parts of the body. There are 2 measurements for blood pressure.

• Systolic pressure – refers to the pressure in your arteries when your heart muscle contracts. The blood is pushing your artery walls during your heartbeats.

• Diastolic pressure – this is the minimum arterial pressure between beats when the heart rests.

A normal reading would be 120/80… this is usually known as ‘120 over 80’, where the systolic is 120, and the diastolic is 80. This is the ideal reading.

You should get your blood pressure checked at regular intervals to make sure that you’re not suffering from hypertension. Your doctor will be the best person to advise you.

Regardless if you’re suffering from hypertension or not. There are a few lifestyle modifications that you can adopt, to either prevent hypertension or mitigate it, depending on your situation. Let’s look at a few ways you can manage that.

• Change Your Diet

Without a doubt, this will have the most substantial impact on your condition. The first thing you need to do will be to reduce your salt intake. The sodium in your body and food has a direct correlation with your blood pressure levels. The more sodium in your body, the more your blood pressure will be elevated.

Switch to a diet rich in fruits and vegetables. Eat foods that are not rich, cut your sugar intake, and avoid foods high in saturated fats.

• Lose Weight

Obesity or even being overweight affects your blood pressure. Get on a calorie-restricted diet and exercise regularly. Once you bring your weight down, your blood pressure level will stabilize and be easier to manage.

• Increase Your Activity

Exercise daily, if possible. The extra activity will not only improve your stamina and strength but will also help to prevent hypertension.

• Quit Smoking

This is a very tough habit to break, but it’s something you MUST do. Smoking causes heart disease, cancer, hypertension, and many other health problems. Start on a program to help you quit smoking. There are many alternatives, such as nicotine patches, etc. to help you quit this nasty addiction.

• Reduce or Stop Alcohol Consumption

Depending on the severity of your hypertension, you might even have to stop consuming alcohol altogether. If your blood pressure issues are not out of hand, the occasional drink should be excellent. Just make sure that you do not overdo it.

• De-stress

Stress is one of the major causes of hypertension. When you’re always stressed out, it takes an emotional, mental, and physical toll on you. Stress is known as the silent killer of the 21st century, and it opens the doors to many health problems, one of which is hypertension.

Make time to de-stress. You could meditate, do yoga, watch a comedy, etc. The activity doesn’t matter. What matters is that you have a laugh and have fun. This mental break from the daily stresses and troubles of life will unwind you and make you feel better.

Follow the tips above and lower your blood pressure to normal levels. It’s essential to take immediate remedial action to nip the problem in the bud, or at least prevent it from escalating. Doing so will reduce your risk of coronary heart disease, which is a much more severe health problem.


7 Stress Management Tips for a Healthy Heart

Managing your stress is imperative to maintaining good health. It has been proven that stress is one of the risk factors for heart disease. We’ve all heard stories of people who had had heart attacks when they were very angry or stressed out.

When you’re nervous, you feel like you have ‘butterflies’ in your stomach. When a lover cheats on you or leaves you, it actually feels like your heart is ‘heavy’… and we often say that a ‘weight has been lifted off our shoulders’ when a problem is settled.

So, what are these ‘butterflies’ and imaginary ‘weights’ that are pulling your heart and shoulders down?

The answer, of course, is stress. The weight and butterflies are just physiological responses to stress. In reality, your body releases stress chemicals into your body. Over prolonged periods, it can take a severe toll on your health and age you beyond your years.

Getting control of your stress is of paramount importance to have a healthy body, mind, and heart. In this article, you’ll learn 7 tips that will help you to do this.

1. Be Proactive

You MUST be proactive when it comes to de-stressing. Do not assume that stress will go away on its own. This is the most significant mistake people make. They live like robots and repeat the same monotonous routine daily.

Go to work, get stressed, come home, eat, sleep, wake up stressed… go to work… and as you can see, it never ends. Do not procrastinate your breaks.

Take time to laugh and have fun. Do not feel guilty. We live in a hectic and chaotic society that’s focused on material pursuits and success while sacrificing peace of mind and health in the process.

At the end of the day, what really matters is that you are happy. Happiness is found in living and not in the chase. Focus on the little pleasures in life. Watch a comedy. Go for a movie. Swim on the beach. Ride a rollercoaster.

Do what it takes to give you a mental break from the stresses that weigh you down. When it seems like nothing you do will make you happy, that’s when you MUST do something. It doesn’t matter what you’re doing, just do something that engages your mind and body so that you get that mental break.

2. Sleep Well

Get at least 7 hours of sleep a day. The Dalai Lama once said that sleep is the best meditation. Get good sleep daily.

3. Journaling

Keeping a journal is an excellent way to relieve stress. Putting your thoughts and emotions on paper can be cathartic. It’ll help to clear your mind too. Later on, when you’ve moved past the problem, you can look back and read your journal, and you’ll realize that stressing out was pointless.

4. Focus on the Now

Don’t worry about what trouble tomorrow will bring. Just focus on dealing with today. Many stressed-out people create imaginary situations and problems in their minds. In most cases, these never come to pass.

Focus on today, and let tomorrow take care of itself. Today has enough problems of its own. Don’t trouble your heart with unnecessary worries.

5. Don’t Judge

This is one of the hardest things to do, and yet, it’s one of the best things that you can learn to do. Do not judge people, situations, circumstances, etc. Live in this world, but not of it.

If you look at your colleague and he has a better car, you may feel stressed out that your existence is pathetic and pitiful. You’ve to judge yourself unnecessarily. Keep your spirits up, and work towards your goals. Don’t put yourself down by judging and comparing.

This applies to your spouse, kids, job, material possessions, etc. Every single time you judge or compare, you’ll probably end up dissatisfied. Accept your life for what it is, and strive to do better. Your heart will thank you for it.

6. Exercise

Exercise daily and take up physical activities that you love. Exercise is more than just a great stress reliever. It has a tremendous impact on your body and mind too. Your stamina gets better. Your muscles and bones get stronger. Your mind becomes clearer.

There are so many benefits of exercise that you just cannot afford not to do it. The “I have no time” excuse doesn’t carry any weight here. Exercise is just too important to ignore. People who have no time for it often end up not having much time on earth either.

7. Motivate Yourself Regularly

Keep your spirits up by motivating yourself regularly. Motivational speaker Zig Ziglar once said, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

He’s absolutely right. There are thousands of motivational videos on YouTube, and they’re all free for you. Experts like Tony Robbins, Jim Rohn, Brian Tracy, Zig Ziglar, Les Brown, and many more have tons of advice on how you can live life in a more fulfilling way.

All you need to do is watch them. These speeches will reduce your stress, raise your energy levels, and give you the hope and strength to take life on and be a winner.

Observe these 7 tips and do whatever it takes to reduce your stress. One of the keys to having a healthy heart is not to sweat the small stuff. Get rid of as much stress as you can. Your heart will thank you for it.


Exercising for a Healthy Heart? Read This First!

Regular exercise is one of the best ways to reduce your risk of heart disease. Not only will it help to burn off your excess fat, but your heart will get a workout too. Since the heart is a muscle, by training it regularly, you’ll actually be strengthening it.

Over and above that, your muscles will get toned, blood sugar levels will stabilize, hypertension will be manageable, and it’s an excellent form of stress relief. There are many benefits… and yet, most people do not exercise regularly.

There are several reasons for this, and we’ll explore in this article. With a proper understanding of the activity, you’ll not stop exercising 1 week after you start. To reap the rewards of exercise, you need to make it a part of your lifestyle and NOT something you do for 3 months and then quit.

It has to be ongoing well into your senior years. If you can do this, you’ll be stronger, have a more excellent range of motion, and look and feel good even as you age.

• See Your Doctor First

It’s best to speak to your doctor first before engaging in any form of exercise. This especially applies to people suffering from serious medical issues or back pain.

• Don’t Wait till Tomorrow.

This is the biggest mistake that most people make. They procrastinate. They keep telling themselves, “I’ll go to the gym on Tuesday” or “I’m going to start running for 30 minutes daily… starting from next Monday.”

This is a huge mistake. Most often, the day never comes. Start today. It doesn’t have to be a Monday. It doesn’t have to be the 1st of the month. Just start today.

• Make Time

If you do not make time for exercise, you’ll never have time for it. We live in a very hectic society these days. There is a multitude of demands and stresses placed on us. If you put exercise on the back burner, you’ll never get around to it.

It’s best to get your exercise over and done with, early in the day. A run first thing in the morning will boost your metabolism and leave you refreshed the rest of the day.

Getting your exercise done early is psychologically more comfortable. You’ll not be thinking about it the whole day… and the very act of sticking to your goal will give you a sense of accomplishment and confidence.

• Do What You Love

Exercise should be fun. It’s all about activity. If you love to cycle, then cycle. If you love to swim, get in the pool, and swim away. Do not feel that you’re doomed to hours on the treadmill just because everyone else is behaving like a hamster.

There are so many physical activities that range from group sports to even rock climbing. As long as you’re working your muscles and cardiovascular system, you’re exercising. Do note that you should get both cardio and resistance training in your training plan.

Resistance training doesn’t only have to be with weights. As mentioned earlier, even rock climbing is a form of resistance training. So are bodyweight exercises. You just need to pick enjoyable activities that work your muscles and your heart.


• Take Things Slowly

This goes without saying. Do not overexert yourself and end up in so much pain that you can’t exercise for 3 days because of the delayed onset muscle soreness. Approach your training sensibly and make measurable progress in a reasonable time. The goal is to improve slowly without burning yourself out.

If all your workouts are excruciatingly difficult, you’ll dread working out and eventually quit. It’s better to do lighter training and do it consistently than to go hard for a month and quit for 5 years.

To wrap things up, exercise is crucial for a healthy heart. Everybody has time to exercise. A 30-minute workout is only 2 percent of your day. Keep that in mind and make exercise a part of your life.



Are You Helping or Hurting Your Health Consciously?

It may seem ridiculous to say that we hurt ourselves consciously… and yet, if we were to be radically honest with ourselves, the truth would be clear. Most people consciously do things that hurt themselves.

Millions of people struggle to lose weight every single day. Everyone knows that they need to eat less and make wiser food choices. We know that we should avoid eating doughnuts and drinking soda. Yet, we do it.

Here’s what makes it so tough – when you’re trying to make a change for the better and clean up your diet, your body resists you every step of the way. We get cravings for junk food.

We are eating in the middle of the night. We tell ourselves, “Just one cookie will do,” but end up eating the whole sleeve of Oreos. We know we’re not supposed to do it… but we still do it.

We know that we need to exercise. Yet, we don’t. The excuses that the mind will conjure up just to skip a workout could probably fill 5 books. So, why is this the case?

Why do we not do what helps us, and instead, knowingly do what hurts us?
The answer comes down to our habits. We are creatures of habit. When you’re trying to break a bad habit, almost always, you’ll be met with resistance. There will be a battle between your will and your body.

It’s for this very reason millions struggle to change their diet or quit smoking. The bad habits are harmful to our health, but our bodies are so hooked on the “bad stuff” that giving them up becomes very uncomfortable.

Since your body has a self-preservation mechanism, it will always choose the path of least resistance to protect you… even if that means harming you.

For example, giving up sodas may be one of your goals. However, you may be addicted to sugar, and not consuming any of it will lead to uncomfortable cravings. Your mind will start playing tricks on you and tell you that just one can of soda will do. After all, you did exercise earlier, right?

If you listen to your mind and give in, you’d have chosen the easier path. Your body is satisfied and has no discomfort. However, the sugar in the soda will wreak havoc on your body in the long run. Temporary comfort creates a situation that leads to long-term discomfort.

To avoid this situation, you must understand how your mind and bodywork. You have to realize that you’re in control of both, and if you lose control of the reins, both will run wild.

Spend time analyzing why you behave the way you behave. Get in touch with your thoughts and actions. You’ll see that you often don’t do what’s in your best interests.

Most people behave in this way, and you’re not alone. Only the most disciplined and enlightened people do what’s right all the time. By getting in tune with your subconscious programming, you will be able to prevent yourself from sabotaging yourself.

Learn how your mind and body operate, and you can do what is necessary to help yourself… and very often, it will mean going against yourself. The good news is that over time, you will form good habits and your health will improve, and your life will change for the better.

The internal transformation you experience will be so marvelous that you never look back. This is the ultimate goal to aspire for – being in total control of yourself. Definitely worth striving for.


Are You Blaming Yourself for Your Poor Health?

It may seem strange to blame yourself if you’re sick, but this is something that millions of people do daily. This is especially true for diseases such as diabetes or other weight-related diseases.

The general belief is that these diseases could have been prevented if the patient was more vigilant and had taken the necessary precautions and remedial actions during the early stages.

The unfortunate truth is that usually, the problems could have been prevented in the early stages. Still, the patient was complacent, and now things have become worse. This knowledge weighs heavily on the patients’ minds and bogs them down.

If left to spiral out of control, it can lead to depression and stress. This, in turn, will lead to more problems since stress opens the door for many other health issues to take root.

The key to overcoming guilt about your health is to learn to let go. You’ll need to accept your mistakes and forgive yourself. This is often one of the most challenging things to do because most people are hardest on themselves. They figuratively beat themselves with a stick over and over for the same mistakes.

This relentless onslaught not only weakens your resolve but also makes you lose your strength and will-power. When you’re coping with diseases such as diabetes, etc., you’ll be required to watch your diet, monitor your blood sugar levels, and so on.

If you’re feeling down and blaming yourself for your health, these negative emotions will not allow you to be proactive. You’re in a negative state. All good things need to arise from a positive state.

Your state of mind, directly and indirectly, impacts your health. Yes, you may have made mistakes before, and the situation may be difficult now… but your body is waiting to recover, and it needs your help and attention.

Guilt and blame are not productive in the least. In fact, these emotions are more detrimental to your well-being than the disease itself. You may wish to journal your thoughts and feelings so that you can experience some relief.

Another way to find release from your pent-up frustration will be to speak to a loved one or a professional counselor. Just talking about your problems can be helpful.

If you’re a man and you find it hard to speak about your feelings, very often, action will help you remedy this problem. Feeling guilty about your poor health?
No problem. Start exercising. Clean up your diet. Take up new activities to fix the problem. The very act of doing something to help yourself will make you feel better.

Here’s the catch – DO NOT wait till you are in the mood before you do something productive. When you’re feeling guilty and sad, you’ll be in a state of inertia. Your mind will wallow in misery and blame for as long as you let it.

You need to start on the positive actions even when you’re feeling down. Do it despite being in a poor mood. Then and only then, will you start feeling better. You get the ‘high’ and sense of achievement after the action. Not before.

Forgive yourself. Love who you are and make changes for the better. Your future depends on what you do today.