Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. How to Practice Self-Acceptance

    March 10, 2019 by

    Having self-acceptance is an important part of having proper mental health. It includes loving your body, protecting yourself from negativity, and believing in your abilities. When you are able to be self-compassionate, you can soothe yourself when needed and you don’t pass judgements upon yourself.

    Learning self-compassion may eliminate many of the negative impacts that are associated with trying to be a perfectionist. You can increase your self-compassion by using meditation, daily journaling, and talking to yourself the same way you would talk to a close friend.

    The truth is, many of us are too critical of ourselves and do negative self-talk, setting us up for mental and physical health problems. However, taking the time to gain self-acceptance and be compassionate toward yourself is an important part of being healthy and happy.

    Self-acceptance involves accepting both your positive and negative attributes. It lets your evaluate your efficient and inefficient features and accept your weaknesses as part of your personality. People with high levels of self-acceptance typically also have high self-esteem and personal satisfaction. They also have a lower chance of suffering from depression, anxiety, and eating disorders.

    Self-acceptance may be especially important to your wellbeing if you suffer from a disability or chronic illness. It can facilitate healing and help you cope and engage in healthy habits to increase your quality of life.

    Without self-acceptance, you may experience feelings of worthlessness, inadequacy, depression, and self-blame, which inhibit feelings of motivation and positive behaviors. For example, a study performed on people suffering from rheumatoid arthritis showed that those who had unconditional self-acceptance were at a lower risk of experiencing anxiety and negative thoughts, which improved their quality of life.

    An important thing to remember when practicing self-acceptance is to avoid aiming for perfection. Part of being able to accept yourself involves identifying your strengths and coming to peace with your weaknesses. This doesn’t mean you should try to be perfect, which has been associated with psychological distress and depression. Putting pressure on yourself to achieve perfection has been linked to the personalities of those who are prone to suicidal ideations and attempts.

    While striving to achieve high goals isn’t unhealthy, if you add in self-criticism with that striving to achieve and you have a high concern regarding making mistakes or the judgements from other people, problems begin to arise.

    However, self-compassion is known to decrease the link between being a perfectionist and suffering from depression, meaning that learning to be kind to yourself could eliminate a lot of the negative impacts that are associated with perfectionism.

    Self-compassion is a regulation strategy that allows you to be aware of your distressing feelings without letting them overcome you. It allows you to accept these feelings and realize that everyone experiences them. With self-compassion, you’re willing to learn from your mistakes and move on.

    Having self-compassion is different from having high self-esteem. It is true that high self-esteem is also linked to lower levels of depression and anxiety, it can also have some downsides, such as being associated with narcissism. High self-esteem can involve a need to feel superior to other people. In our society, it seems unacceptable to be just average, which gives people a tendency to puff themselves up and put other people down. This then creates a distance between people that undermines human connection.

    And while low self-esteem has been linked to health problems, high self-esteem does not alternatively lead to gains in one’s academic or professional performance or decrease any risky behaviors in children like you may expect.

    So, how do you practice self-love and acceptance? Meditation techniques, such as loving-kindness meditation and compassion meditation are both helpful methods and can help you improve your positive emotional state.

    There are also several self-compassion exercises that you can do, including keeping a daily self-compassion journal, where you write down examples of any time throughout the day where you judged yourself or felt negatively about yourself. Then, connect those negative feelings to other people by reflected on how other people have probably experienced those same feelings.

    Finally, write comforting words of understanding to yourself. Write yourself a letter about your imperfections and any feelings of inadequacy. Then, write yourself a letter from the perspective of a good friend who loves you unconditionally, and read it later on.

    In order to practice self-compassion, keep yourself healthy. Don’t give into things that will make you feel good in the short term such as drugs, overeating, or oversleeping, because they will put you at a disadvantage in the long run. Take care of your mind and body in order to live your best life.

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  2. What to Look for in a First Date Bar

    March 9, 2019 by

    A recent study done by found that 79% of women prioritize feeling comfortable on a first date. This includes being comfortable with the venue of the date. Seeing as there is so much information online about bars and restaurants, there is no excuse for picking a bad first date bar. Consider the following criteria when looking for a place to make a good first impression:

    The Wait

    If you are looking to go somewhere so popular that you will be facing a half-hour wait, you may want to reconsider. Having a wait is acceptable on subsequent dates once you’re past the awkward first encounter, but you don’t want to start getting to know your date while you’re standing around for thirty minutes trying not to block the door.

    Noise Level

    Another thing about the hot new place is that because there will be a lot of people there, you might not even be able to hear each other. You don’t want to go somewhere that is completely dead and silent, but you also don’t want to constantly be asking your date to repeat themselves.


    Don’t allow your first date to end because one of you starts getting hungry at the bar. After having a drink or two, you probably will want to put something on your stomach to avoid starting to nod off. You don’t need to go to the extreme of suggesting a restaurant for a first date because this adds an element of pressure, but you should make sure that your bar of choice serves food. Light bites or small plates are ideal.

    Types of Drinks Offered

    Sure, some dive bars can be romantic, but most women don?t think about cheap beer when they envision a nice date. In fact, many women don’t think of beer in general as an ideal beverage for a first date. Pick a bar that at least has some kinds of wine offerings.


    If a bar has a TV for entertainment, it will be hard to focus on the person you are with. Also, your date might catch you eyeing the score on the TV instead of listening to her while she talks. TVs are too distracting to have around on first dates.

    Also, think about if the bar is going to have karaoke or some other form of entertainment such as trivia or open mic night. This can also add a huge distraction to your date.

    Form of Payment

    If you end up going to a cash-only bar, and the closest ATM is several blocks away, how awkward is it when it is time to pay? A lot of people don’t carry cash around with them, so if she is expecting you to pay or she wants you to split the bill, you need to be prepared for that. Don’t get stuck running around trying to find an ATM while your date waits at the bar for another ten minutes, wondering if you are even going to come back. Check ahead to make sure you aren’t choosing a place that only accepts cash, and if you are, then bring more cash than you expect to use, just in case.

    You don’t want the location of your first date to be the first deal breaker in the relationship because it is too distracting or awkward in some way to get to know each other. Pick somewhere that is calm and quiet where you can focus on getting to know each other while enjoying some nice drinking and light food. And if you prefer going to loud places where the beer is flowing and people are yelling, the two of you can figure out that you have that in common and plan that for subsequent dates.

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  3. Does Eating Make You Tired?

    March 8, 2019 by

    It is common to feel tired after eating, especially in the afternoon, but by making a few changes to your diet, you can avoid this problem.

    Carbohydrates can greatly decrease your energy level and crash your blood sugar. While foods with low net carbs, such as fruits and vegetables, won’t really impact your glucose levels, grains and sugars that are in processed foods break down into individual sugar units and absorb into your bloodstream.

    After you digest carbs, your blood sugar rises, followed by a crash a few hours later, which makes you tired. Additionally, eating can increase your body’s production of tryptophan, which is an amino acid that is the precursor for serotonin, which helps control your mood and sleep.

    Eating tryptophan-rich foods such as eggs or free-range organic chicken along with carbs may make you tired, but this is probably due more to the spike in insulin that your body experiences than the tryptophan and subsequent production of serotonin.

    It can be tough to consume large amounts of tryptophan, especially if your diet consists of mostly processed foods. However, this is the only amino acid that can be converted into serotonin. There is very little tryptophan in foods other than eggs and certain poultry, so you won’t really get any of this important nutrient in your vegetables and definitely not any in your processed foods.

    There might also be an ancient tie that links sleep with satiety, which could signal to a mammal that it?s safe to sleep. Studies have suggested that eating can induce sleep because sleeping is necessary or beneficial for certain metabolic processes to occur. Eating a meal may also signal safety to animals, letting them know that they have secured food and they’re in a good environment to sleep safely.

    If you?ve ever felt especially tired after eating a big meal, it is because your body must use energy to digest the large amount of food, which can leave you feeling tired. It?s believed that when your body digests food, it increases blood flow to your digestive tract, meaning it takes away blood from your brain.

    Eating also alters all of the hormones in your body, such as melatonin and orexins, and it promotes the activation of your vagal nervous system. Emerging studies have suggested that these pathways regulate the neural sleep centers.

    So how can you avoid getting tired after eating a big meal?

    Eating a cyclical ketogenic diet is ideal for most people and can keep your blood sugar from spiking and fallings after you eat. To do this, you must first focus on consuming minimal net carbohydrates and eating moderate amounts of protein and plenty of healthy fats. You definitely want to eliminate packaged, processed foods.

    Eat whole foods that are as close to their natural form as possible. Keep track of what you are eating so you can be sure to stay on track with your eating and maintain a constant blood sugar level throughout the day. This will help you avoid becoming tired during the day and feeling like you need to nap instead of work.

    Once you have gotten rid of the excess sugar and processed food in your body, you can reintroduce healthy carbs back into your diet. Foods like sweet potatoes and whole grains are a great place to start when you’re bringing carbohydrates back into your meals. The healthy carbs will keep your insulin levels healthy, which can in turn lower your overall blood sugar level.

    Follow a ketogenic diet to not only keep yourself alert throughout the day but also to optimize your overall health. A lot of people feel tired or sleepy in the afternoon after eating lunch, which is commonly due to a period of hypoglycemia. However, if you are able to change your body to use fats instead of carbs for its primary source of energy, you can eliminate these drops in energy levels.

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  4. How to Imrpove Your Week in 3 Steps

    March 7, 2019 by

    If you are like many people, you start your week off with great intentions to be healthy, and then it falls to the wayside. Maybe your goals were too extreme or some other things came up during the week that kept you too busy to hit the gym. No matter what happened, it could have been prevented if your goals were manageable and you were able to focus on just one at a time.

    There are a few things that you can do to make sure you are making healthy choices throughout the week. You can even make some changes that you will hardly notice you are making but that will make a big impact in the long run. For example you can pick foods that are healthy but not expensive, or you can treat yourself to a piece of dark chocolate, which is healthy for your heart but will also leave you feeling satisfied.

    No matter what you do, the point is to pick one or two things to work on at a time instead of trying to completely revamp your life at the same time, making it impossible to do everything you’re trying to do at once. For example, here are three things that you can do without even having to try too hard that will give you a lot of rewards in the end.

    1. Get moving

    This can obviously be tough if you work a desk job or somewhere that exercise isn’t really an option. Your lifestyle could seem like a legitimate roadblock to this goal.

    The good news though is that you can get moving and get your heartrate up right at your desk. Start by simply standing at your desk instead of sitting.

    Put your computer on top of some books to create a standing desk. You can even walk in place or fidget during the day to make sure that your body is continuously moving. Pace when you’re on the phone at work or get up and run in place when you are at home watching tv and a commercial comes on.

    2. Eat this, not that

    You probably know that you can’t out-exercise a bad diet. Your diet can reduce your risk of dying from cardiovascular disease, stroke, and Type 2 diabetes by about 50%, but choosing healthy foods for the entire week can be quite difficult if you don?t really where to even start.

    However, it is easy to start by eliminating foods from your diet that you know are unhealthy. Start by choosing to not eat anything with a lot of added sugar. This means eliminating processed foods and instead, eating whole, fresh fruits and vegetables that are as close to their original source as possible. So, rather than snacking on a candy bar, choose some nuts or an apple.

    If that seems like a big undertaking to do suddenly, start by just eliminating sodas or flavored drinks and then go from there.

    3. Address your stress

    There is so much stress that we all experience on a daily basis– both long term stress and short term. This may prevent you from achieving your health goals because you are too busy focusing on other things that are going on in your life. One thing that you can do to address your stress is called the Emotional Freedom Techniques (EFT), which is simple way to deal with your emotional stress, but it can also help you handle your addictions and sugar cravings.

    EFT is easy to do, and you can do it anywhere. It is a form of psychological acupressure that focuses on the same energy meridians that are used in traditional acupuncture that people use for physical and emotional ailments, however, it is less invasive because it doesn’t involve needles.

    EFT involves tapping your fingertips to add kinetic energy to specific meridians on your head and chest while thinking about a specific issue that is occurring in your life. If you don’t think that EFT could work for you, then trying meditation and mindfulness are also things that you can do to handle stress on-the-go.

    If you want to make some simple changes to your life that could make a big difference, start here. You may be surprised at the difference they can make.

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  5. Benefits of Passion Fruit

    March 6, 2019 by

    Passion fruit may look like an unimportant fruit that you pass by in the grocery store, even though they?re extremely exotic. On the outside, they look like a bald kiwi or a small grapefruit, but on the inside, it is beautifully aromatic and full of both colors and seeds. Inside the tough rind there is a soft pulp, but you can eat the whole fruit or you can juice it to make a healthy drink.

    Ripe passion fruit can be eaten by scooping out the bright yellow meat inside while avoiding the membrane. It has a unique flavor profile that has been described as ranging from sweet to tart and having a perfume-like smell. They can be eaten raw, but are also great if you pair them along with something sweet and creamy such as yogurt.

    Some people enjoy putting the pulp of this fruit into a blender with some juice and honey and then putting it back into the passion fruit rind to create a fruit bowl. People also use passion fruit to make pudding, tarts, ice pops, sauces, and salad dressings.

    This fruit is native to Brazil, Paraguay, and Argentina, and is grown in tropical areas such as India, Australia, and South Africa. Like other plant-based foods, passion fruits are beneficial to your health.

    Two of the most beneficial nutrients in passion fruit are vitamin A, which improves vision, skin health, and immune system, and vitamin C, which is an antioxidant that is known for its ability to fight colds. Eating raw passion fruit will also provide you with essential minerals such as potassium, which can reduce your risk of overall mortality by 20% if you also have a healthy level of sodium intake. Also, consuming foods that contain potassium decreases your risk of having a stroke, reduces your blood pressure, keeps your bones strong, decreases the likelihood that you will develop kidney stones, regulates the fluids in your body, and controls the activity of your cardiovascular system.

    Passion fruit also contains magnesium, which is important for metabolizing your food and synthesizing the proteins and fatty acids that you consume. The calcium in passion fruit is another essential element that?s abundant in your body and is critical for bone and brain health. Passion fruit also has 25 grams of fiber per cup, which is nearly an entire day’s worth.

    Passion fruit can also help reduce anxiety and sleeplessness. Because passion fruit contains magnesium, it can help decrease stress. Most people are deficient in magnesium, which can result in hypertension, heart disease, and type 2 diabetes.

    Studies have shown that the behavioral effects of stress exposure, including anxiety, could be decreased by magnesium supplementation. Even though studies are still scarce, it is known that a magnesium deficiency can lead to personality changes and serious illnesses from seizures to abnormal heart rates.

    Harman, an alkaloid compound in passion fruit, is also known for being helpful for people who are suffering from insomnia, restlessness, tension, and anxiety. Harman functions as a blood pressure-lowering sedative and antispasmodic.

    Passion fruit can also improve insulin sensitivity. Unlike other fruits that can spike your blood sugar, passion fruit has a low glycemic index Most people don?t consider that eating certain fruits can raise your glycemic index, which makes it an ideal choice for a fruit option for people who have diabetes. Using appropriate dietary interventions, such as eating passion fruit, can help regulate blood sugar and metabolism, and therefore improve the outcome for people suffering from obesity and other modern-day diseases.

    Another healthy compound in passion fruit is piceatannol, which is an analog of resveratrol that has been shown to lower glucose levels and increase stamina. Piceatannol could also improve your metabolism, blood pressure, cardiovascular health, inflammation, lipids, oxidative stress, and mood, especially in overweight men. Piceatannol supplementation can also improve insulin sensitivity and other aspects of metabolic health.

    Eating passion fruit can also help your skin. Aside from vitamins A and C, it also has riboflavin and carotene, which are antioxidants that can reduce the free radicals in your body, which can slow down the aging process of your skin.

    Antioxidants can also help improve your health by flushing toxins out of your body, which can improve the appearance of your skin and fight inflammation to help keep infections at bay. Antioxidants help your skin retain moisture and elasticity and increase your blood flow.

    One of the best health benefits of eating passion fruit is that is has anticarcinogenic potential because it can kill free radicals and stop them from mutating healthy cells into cancerous ones. Studies have shown that different concentrations of passion fruit extract found that a 40 to 45 percent concentration of passion fruit extract is the most effective because it has a significant antimicrobial effect against S. mutans and it contains powerful polyphenols and carotenoids that have been shown to kill cancerous cells, especially in leukemia.

    So if you are looking for a new, exotic fruit to try, check out passion fruits. Not only are they great for your health, they are also versatile in the ways you can eat them.

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  6. Benefits of Eating Organic Food

    March 5, 2019 by

    The main reason that people choose to eat organic food is to avoid consuming foods that have been exposed to pesticides. These chemicals threaten the environment and pose a risk to our health.

    Glyphosate, which is the active ingredient in many herbicides, is known to be the most widely used chemical in history in agriculture and because it has been identified as being a human carcinogen.

    Studies have shown that this herbicide increases one’s risk for developing non-Hodgkin’s Lymphoma, which is a group of blood cancers, by 41% in people who are highly exposed to it. According to the research team, there is certainly a “compelling link” between non-Hodgkin’s Lymphoma and exposure to glyphosate.

    Evidence has also shown that the EPA has attempted to protect the herbicide company’s interests by manipulating the results and preventing key investigations from happening regarding glyphosate’s potential to cause cancer.

    However, out of the six studies that have recently been done to link this herbicide with this particular cancer, five of them showed a positive relationship between the two factors. Only one of the studies, which is known as the 2018 Agricultural Health Study, found no effect.

    However, in the study that did not show a link, the research team notes that the results may have been influenced because the people in the study had low exposure to the chemical. It is only when studying highly-exposed people where you see a clear link between the two factors.

    Scientists believes that glyphosate is a harmful carcinogen, which is not good news for Bayer, the company who owns the herbicides that contain this chemical. There are currently 9,000 lawsuits that are active against Bayer that blame exposure to Roundup for their diagnosis of NHL. However, the manufacturing company is relying on the AHS’s findings that do not show a correlation between the factors.

    But, when using the highest exposure groups available in each study, the overall meta-relative risk of developing NHL in people who have been exposed to this chemical is increased by 41%.

    Available animal and other studies that also showed evidence for the cancer-causing potential of show the presence of malignant lymphoma in mice who have been treated with pure glyphosate, as well as possible links between exposure to GBH and a decreased immune system, endocrine disruption, and genetic changes that have been linked with NHL.

    So, how much of this chemical do you have in your body? Home testing kits have been developed for water and urine. If you find that your levels are high, you may want to look at your diet and consider choosing organic produce. You might also want to put your body through some kind of detoxification to start to repair the damage that has been done to your gastrointestinal system through the exposure to glyphosate and other agrochemicals. There is a good chance that if you find your levels of glyphosate are high, then other levels of pesticides in your body are also high.

    Eating fermented foods such as kimchi is a good way to chelate these toxins from your body. It is also a good idea to take activated charcoal after eating non-organic produce to help bind harmful chemicals together and help your body get rid of them. It is also important to always stay well-hydrated so your body can easily remove the toxins that you ingest.

    Glycine is also a good way to force glyphosate out of your body because it allows you to eliminate this chemical through your urine. You can also eliminate harmful toxins through sweat, which can be increased through the use of a sauna.

    But, the best thing to do is avoid eating these toxins in the first place. Do this by choosing organic produce when you are food shopping. This is especially true if you eat the skin on the product– so for things such as tomatoes, strawberries, and peppers. If you want to pick and choose which fruits and vegetables are ok to eat non-organically, consider bananas, mangoes, and other fruits and vegetables that you peel off the skin before eating because these will have less exposure to harmful chemicals such as glyphosate. Studies have often supported eating organic foods to improve your health, and it is an easy way to avoid becoming sick in the future.

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  7. Most Effective Way to Do a Bicep Curl

    March 4, 2019 by

    Focusing on building your biceps is important whether you’re trying to gain strength or tone up your arms. The bicep curl is a basic strength-training move that has a huge impact on your body. Not only are your biceps important for making your arms look great, they also work to help you move your arms.

    How To Do A Biceps Curl

    You can start by standing or sitting on a bench, whichever feels best for you. However, it is important to know that doing bicep curls while standing will engage your core more. You can also choose to curl either one or both arms, depending on your final goal. If you want to gain strength or get bigger arms, alternate curling which arm that you use because it will allow you to lift a heavier weight. If you want to gain endurance to gain stability, it is better to curl both of your arms at the same time.

    While you’re sitting or standing, hold your dumbbells by your side with your palms facing forward. Slowly and while maintaining control, bend your arm up, lifting your hands toward your shoulders. Keep your upper arms and wrists still, only moving your forearm at your elbow. Curl your arms up, pause, and then slowly return them to your starting position.

    While doing bicep curls, keep your core engaged and your spine straight. Don’t lean back as you are lifting the weight because this will not be as effective on your muscles. If needed, lower the amount of weight you are lifting to prevent yourself from feeling like you need to lean back.

    If you want to gain strength or endurance, choose a weight that?ll let you complete three sets of 8 to 12 reps with a minute of rest in between sets. If you are trying to gain muscle mass, pick a heavier weight for more sets of fewer reps.

    The main benefit of the biceps curl is that you can sculpt your arms. But it can also help you flex or bend your elbow, which is a movement that is often used in various upper body exercises such as rowing, pushups, and pullups. Because biceps curls require you to stabilize your muscles and joints, this move also helps train your shoulders to remain stable and keeps your core engaged.

    Remember, there are other ways that you can work these muscles also. If you work on your upper body enough doing rows and pulls and exercises similar to those, you don?t absolutely have to isolate your biceps since you are already hitting them.

    Think about the moves that you generally do in a week and which ones really engage your biceps. These are small muscles, so they do tire out rather quickly and you don’t want to overdo it. You may be unintentionally working them out doing certain exercises without even realizing it.

    If you prefer to do isolation exercises or you want to build bigger arm muscles, do your bicep curls using heavy weights, but limit this to two to three times per week. It is fine to do this in conjunction with other exercises for supersets, especially your triceps because your biceps complement your triceps, meaning you want thtem to be evenly developed.

    If you’re training for endurance or maintenance, use light weights and do more complex movement patterns to engage your abdomen. You can do this by doing squat curl presses, lunges with biceps curls, or other moves involving your leg muscles incorporated with biceps curls. Doing complex moves in a great way to incorporate a step aerobics routine or when you are doing a complete body workout day.

    When it comes to equipment, start off with using dumbbells, but change things up to challenge the surrounding muscles of your biceps. You can use the bicep curl machine, or do some curls using a TRX suspension trainer.

    After you are comfortable doing the basic biceps curl, you can add in a lot of different variations to try. It is important to pay attention to these muscles though, but for strength and for vanity.

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  8. Effective Methods of Building Muscle After 40

    March 3, 2019 by

    Your lifestyle changes with age. While your wisdom and portal of knowledge increases, the strength and agility of your body decreases. Because of this, you will need to adjust your exercise routine to match what your body needs the most.

    This is why men over 40 should create a workout routine for themselves that has an emphasis on careful, calculated movements. You want to work with your body and give yourself enough time to rest and recover between workouts. This doesn’t mean that you need to baby yourself, you just need to be more intentional in what you are doing. Here, we will talk about some safe ways that men over 40 can effectively gain muscle and stay in great shape.

    Warming Up

    If you already have a warmup routine down pat, stick with it. The point here is that you do warmup and don’t skip out on giving your body an opportunity to prepare itself for your workout. You want to increase your blood flow, warm up your body temperature, and increase your heart rate before getting started. You will then want to do a specific warmup for each exercise you are doing. This may be a few light reps of the movement to perfect your form or a full comprehensive mobility routine.


    You will need some tools to complete a proper workout. A set of dumbbells, barbells, flat and incline benches, leg press, squat rack, cable tower and kettlebells, to name a few.

    You will want to use your equipment to train three times each week. Remember, it is important to give yourself a full day of rest between your days of exercise. On day 1 and day 2 of your exercise routine, you?ll use the “sets across” method for your weights, which means you will be using the same amount of weight for all of your sets. With this method, you won’t increase the amount of weight that you’re using until you do all of the reps on each set.

    So for example, say you?re starting off with 3 sets of 8 reps. After your warmup set, you choose a weight that you think you can lift 10 times. You complete your 8 reps with ease, and could have kept going until you hit 10. For your next set, you also complete 8 reps, however, you’re getting tired near the end. On the last set, you can only finish 7 reps.

    The next week, you use the same amount of weight for your sets, aiming to get 8 good reps on each set and finishing out feeling like you could do a few more. If this is the case, it means you?re ready to increase your weight by 2.5 to 5% for the next week.

    If you’re not using the “sets across” method, you can increase the amount of weight that you use on subsequent sets if the weights you use at first are too light and you completed your reps with ease. You will know that you’re ready to increase the weight when you are exceeding your range by 2 or 3 reps on every set. So if your exercise instructs you to complete 2 sets of 10 to 12 reps and you are finishing up doing 15 reps, you can use a heavier weight next time.


    For resting guidelines, the first thing to remember is to not begin a new set when you’re still trying to catch your breath from the last set. You want to be at full strength every time you pick up your weights.

    Alternatively, if you feel like you could do all of your sets in a row without taking a break, you’re not pushing yourself hard enough. Perhaps your weights are not heavy enough, or you?re doing the exercise wrong and you’re not challenging your targeted muscles.

    Some exercises that you can do after 40 to increase your muscle mass and strength include:

    • Dumbbell Incline Bench Press
    • Seated Cable Row
    • Dumbbell Curl
    • Dumbbell Incline Triceps Extension
    • Goblet Squat
    • Lying Leg Curl
    • Plank
    • Trap Bar Deadlift
    • Dumbbell Split Squat
    • Dumbbell Bench Press with Neutral Grip
    • Dumbbell One-Arm Row
    • Lateral Raise
    • Dumbbell Rear-Delt Raise
    • Standing Calf Raise
    • Lat Pulldown
    • Cable Fly
    • Rope Hammer Curl
    • Rope Pressdown
    • Leg Press

    Make sure that you are staying hydrated when you are working out so your muscles have the mobility to stretch as needed and are able to recover properly.

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  9. The Relationship Between Clutter and Stress

    February 10, 2019 by

    Often, people take their health for granted until it starts to decline. Many people live every day assuming that they are in perfect health because they have no chronic diseases, they are at a healthy weight, and their mental health is seemingly where it should be.

    It?s not until someone gets sick when they start to wonder if they were actually in great health to start with. At this point, it is an uphill battle to get back to a healthy state of being, at which point it is easier to see how resilient their bodies are and how great their minds feel when they prioritize their health.

    Health often gets put on the backburner in light of family obligations, work responsibilities, financial restraints, and other factors of life that are more pressing, No one really considers the fact that without your health, you don’t have much that you can live for.

    One commonly misunderstood concept of health and wellness is that you have to go to the gym every day or eat a strict diet of only fruits and vegetables in order to be in the best health. While these things are true in the sense that they are important factors of your overall health in moderation, there is more to it than that.

    One area of health that needs to be considered is your mental health. The amount of stress that we live with is unprecedented these days, and small things can add up to a lot of undue stress. Having excess things around your house or living in a cluttered space is one thing that impairs your ability to get healthy and to stay healthy.

    Taking the time to declutter your living area can have a substantial impact on your health. This goes far beyond just giving yourself a tidy space to live and work in, because excess stuff can have a negative impact on your mental and physical welfare. Clutter can lead to feelings of anxiety, prevent you from getting quality sleep, reduce your ability to focus, and raise your oxidative stress.

    Alternatively, living in an organized environment without clutter allows you to have more mental clarity and focus. If your home is chaotic, it can mirror the chaos that may be occurring in your mind and impair your ability to stay focused. Cleaning up your physical space can help you organize your thoughts in the process, which can result in an experience that makes you feel lighter and more able to breathe freely.

    Getting rid of material items can also have a large impact on your stress and anxiety levels. Being in a cluttered space is mentally draining because it doesn’t allow you to ignore tasks that need to be accomplished. The overload of visual information and reminders give you a constant sense of stress, which continuously raises your cortisol levels. Over time, this subtle sense of stress can drain your energy, make you feel overwhelmed, and even lower your immune function.

    Unmanaged stress can lead to an increased susceptibility to illnesses such as colds, the flu, and stomach bugs. It can also lead to weight gain, as people often cope with extra stress by overeating. If stress builds up further, it can eventually lead to chronic illnesses such as cardiovascular disease, inability to sleep, autoimmune diseases, cancer, weight gain, and digestive issues.

    Cluttered living spaces also allow pathogens to build and multiply. Things like dirt, dust, pet hair, mold, and mildew will continue to grow in a cluttered environment if they are not properly tended to. These environmental pathogens and toxins can damage your health by causing allergies, respiratory issues, inflammation, oxidative stress, and chronic illness. The tricky thing here is that you might not even realize that these allergens are negatively impacting your health until you declutter and clean up your environment.

    If cleaning up and becoming organized will improve your mental and physical health, it is worth taking the time to do. This one simple activity can increase your longevity and improve your overall wellbeing.

    Start by going through your home and getting rid of anything that you don’t have a use for or is outdated in some way. Make a “keep”, “donate”, and “trash” pile so you know which items are important to you and which you can live without. If there are some items that you are on the fence about, keep them in a closet for about a month and see if you ever end up taking them out to use. If not, go ahead and get rid of them. Doing this can improve your mental and physical health.

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  10. Nutrients That Improve Brain Health

    February 9, 2019 by

    You may have heard about the popularity of the Mediterranean diet for improved physical and mental health. But, do you know what specific factors or nutrients in this specific diet are the ones that are making such a big difference? What do the foods that are commonly found in the Mediterranean diet all have in common that other foods may not?

    Studies have shown that, in fact, there are specific nutrients in these foods that work to improve brain health. This means that instead of relying on a specific diet such as the Mediterranean diet to stay healthy, you may focus on specific nutrients and find foods that you enjoy that contain these vitamins, minerals, and proteins.

    In one particular study, researchers took blood samples of participants and used their blood analysis to determine their actual nutrient status, in addition to using MRIs to measure their brain’s efficiency. By using direct methods such as these to gather information, the researchers were able to have an accurate dataset to detect any evidence of a link between one’s nutrient intake and their brain health.

    The researchers were able to concretely determine some nutrients that had a direct impact on healthy brain aging, increased cognitive function, executive functioning, brain network efficiency, and overall intelligence. Here are the significant nutrients that they found:

    Omega-3 Fatty Acids

    You can get omega-3 fatty acids into your diet by eating a variety of fish. Fish oil supplements are a concentration of the omega-3 fatty acids that you can get by eating salmon, trout, tuna, mackerel, or herring. Typically, any fatty fish is a good source of Omega-3 fatty acids.

    Omega-6 Fatty Acids

    These healthy fats are found in vegetable oils, nuts, seeds, poultry products and whole grains. Like Omega-3 fatty acids, Omega-6 fatty acids are essential to the body and can only be obtained by eating certain foods or taking supplements. Even though this important fat cannot be produced by the body, they are important to the brain and play a critical role in growth and development.


    Lycopene can be found in plant foods that are red in color, such as tomatoes and watermelon.


    This nutrient can be found in yellow and orange produce, such as sweet potatoes, squash and carrots.

    Vitamin D

    Vitamin D is also found in fatty fish, as well as fortified dairy products and dairy substitutes like soy milk.

    B Vitamins

    While all of the B-complex vitamins are important for your overall health, three of them in particular- B6, B12, and B9, are especially important for brain health. These B vitamins work together to prevent or reduce mental decline, Alzheimer’s disease, and dementia.

    Studies have shown that these vitamins work together to help prevent mental decline, dementia and Alzheimer?s disease. Eating foods that are rich in these nutrients reduces brain atrophy, improves cognitive function, and can reduce brain shrinkage.

    These vitamins can be found in foods such as dairy products, enriched grains, dark leafy greens, poultry, eggs, fish, and fortified cereals.

    Researchers have found that it isn’t just consuming these nutrients individually that improves your brain health, instead, it is how these nutrients work together and are used collectively by the body that makes a difference. This is why it is so important to eat a varied diet that includes these nutrients in healthy and useful amounts instead of relying on dietary supplements to provide your body with a set amount of each nutrient.

    There are variations of the Mediterranean diet available to make it easier to follow this eating pattern to get all of the brain-benefitting nutrients into your daily diet. Find the foods that are accessible to you that you enjoy eating and make them a regular part of your meals so you can be sure to eat the most important nutrients that will keep your brain healthy well into old age.

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