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 Long Does It Take To Mend a Broken Heart?

    September 10, 2019 by

    If you have ever been through a breakup where you felt like you would never be able to move on, you have probably asked yourself, “how long does it take to get over an ex?”

    Being in the dark about how long you have to endure those horrible, hurtful feelings that come after your heart gets broken is painstakingly difficult.

    Some have suggested that it takes half the time of the duration of the relationship to get over the person, while others say it can be done in a few weeks if you will yourself to only grieve for that set amount of time.

    However, there is no one answer to this question. But–this means the power is in your hands to determine how long it will take you to get over an ex. Here are 6 things to keep in mind when you’re trying to get over your ex.

    1. It could take either days or years to get over an ex.

    This all depends on how serious your relationship was. Were you casually dating for a few months or were you married for several years? There are a lot of things that factor into this. Which leads to…

    2. The more attached you were, the longer it will take.

    How emotionally attached were you to your ex when you were together? If you were deeply emotionally attached to this person, you won’t be equipped to handle the loss right away. Your increased feelings of attachment may leave you devastated, lower your self-esteem, and have you longing for your ex for a significant amount of time.

    Also, when you get really attached to your partner, your relationship becomes a big part of your identity, so once the relationship is over, you may feel like you have lost a part of yourself. This is not an easy thing to get over in a short period of time.

    However, if you’re used to adapting to change and letting things go, it will be easier for you to move on with your life and create new relationships.

    3. Engage in self-care to speed things up.

    Keep in mind that everyone will bounce back from heartbreak differently, so you can’t judge your progress based on someone else’s experience. You simply need to focus on doing the things that make you feel good and surround yourself with the positive people in your life that help you see hope for the future. Spend your time with those who support you through this hardship and are willing to listen when you want to talk and are also ready to take your mind off of your ex by going out and having a good time with you.

    4. Spark some change in your life.

    Changing something about your life (your appearance, the layout of your living room, getting a new car…) can help speed the process along as well. Do something to reinvent your identity without your ex so you can start a new chapter without their influence.

    5. Keep yourself busy.

    Boredom can be the ultimate setback for you. Especially if you find yourself bored on social media and get tempted to see what your ex has been up to or who they’re talking to. Boredom will also cause you to relive happy moments with your ex and allow yourself to have time to miss them.

    Stay as busy as possible, whether this means adopting a new workout habit, getting out there and meeting new people, or finding a new hobby. Do whatever you can to keep your mind busy and don’t give yourself the opportunity to reminisce on your former life.

    6. Go at your own pace.

    Getting over someone is not something that you can rush, nor should you. You don’t have to pretend to be over your ex the day after you break up, and just because your friend moved on from her last relationship rather quickly, doesn’t mean that you have to do the same thing. Move at a pace that is comfortable for you so you can completely heal from the heartbreak before moving onto your next relationship. Jumping into something before you’re ready isn’t fair to you or the other person.

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  2. How Being Optimistic Can Improve Your Sleep

    September 9, 2019 by

    Being optimistic is being associated with a continuing amount of physical and mental health benefits, and one reason this may be true is because it is linked to promoting high-quality sleep. In one study of over 3,500 people, people who reported themselves as being the most optimistic benefitted from a higher quality of sleep than their more pessimistic counterparts.

    Optimism may lead to better sleep because of its ability to buffer the negative impact of stress, which helps improves people’s coping skills. This means that optimists may be able to fall asleep despite the chaos in their lives because they don’t spend time lying in bed allowing their minds to race.

    Instead, optimists look at the bright side of stressful situations and engage in more active problem-focused coping mechanisms when they’re trying to fall asleep and throughout the night.

    Studies have shown that people who have better optimism scores are more likely to not experience insomnia, daytime tiredness, and are more likely to get a healthy amount of sleep. Because sleep has such a great impact on your overall health, optimism has emerged as a psychological asset for maintaining optimal health and living into old age without developing a chronic disease.

    In return for getting better sleep, you may adapt some positive personality characteristics, such as optimism and high self-esteem. Further, studies have shown that people with lower optimism and self-esteem are more likely to get either less than six hours of sleep each night or over nine hours each night, both of which are harmful to one’s health.

    The relationship between optimism and sleep has also been shown in children. One study found that children who slept for a healthy amount of time were not only more optimistic, they also had higher levels of self-esteem.

    A study on college-aged students showed that there is a complex relationship among sleep, optimism, and happiness. People who reported themselves as being pessimistic were often more anxious and displayed more symptoms of stress, which negatively impacted their sleep. Poor sleep was then damaging to their mental outlook, however, people who described themselves as being a “morning person” countered some of these effects.

    Other Benefits of Optimism

    An optimistic attitude is a protective factor against heart disease because it reduces the risk of heart attacks and strokes. This is true regardless of factors such as a person’s age, weight, their socioeconomic status, and their smoking status. In fact, the most optimistic people have about a 50% reduced chance of experiencing an initial heart disease compared to their pessimistic peers.

    Having a positive outlook is also related to having a longer life span, with higher levels of optimism linked with a lower risk of death from chronic disease, such as cancer, cardiovascular disease, stroke, and pulmonary disease. Optimism is also linked to a healthier lipid profile, lower levels of inflammation, higher levels of antioxidants, healthier immune system, and healthier autonomic function.

    Also, people who are suffering from diseases, such as renal failure and HIV, who have a positive mindset also have reduced death rates, which also suggests that happiness is a protective factor over your physical health.

    You can learn to be optimistic

    Part of your tendency to be optimistic may be due to genes, but you can also increase your optimism. One easy optimism exercise is to think of the things you’re looking forward to in the short-term future. When you do this on a regular basis it may reduce pessimism and emotional fatigue.

    Mindfulness can also increase optimism. When you make it a point to live in the moment instead of worrying about the future or the past, you’re not letting distracting or negative thoughts go through your mind without getting stuck in their emotional impacts. When your mind starts to wander, simply bring it back to the present moment and your breath. Your mind like to judge, so you have to practice listening without making judgments.

    You should address your sleep issues whether you believe you are optimistic or not. A lack of sleep is linked to several health issues, such as depression, obesity, diabetes, and cardiovascular disease.

    Why sleep issues should be addressed right away

    If you have trouble sleeping for a sufficient number or hours per night or you wake up often throughout the night, you need to take steps to improve your sleep. If you think you’re a pessimist, make an effort to be more optimistic and pay close attention to your sleep hygiene by sleeping in total darkness and starting your morning with bright light to properly set your internal clock and your melatonin production.

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  3. High Blood Pressure and Exercise

    September 8, 2019 by

    Your blood pressure is what measures your blood’s force against your artery walls as it moves through your body. While your blood pressure will rise and fall during the day, having a consistently high blood pressure can be harmful to your health.

    Heart disease is the number one cause of death, and because of this, new blood pressure guidelines have been released for Americans. The guidelines now say that blood pressure that is measured under 120/80 is now normal, while 140/90 used to be the baseline for normal.

    The American Heart Association recently estimated that 1 million people will have a heart attack or die from cardiovascular disease in our country; 795,000 will have a stroke; and over 100 million Americans are living with high blood pressure today.

    The guidelines for blood pressure are not regularly updated, they’re only changed when enough new evidence emerges to show the old guidelines are no longer accurate or relevant. These new guidelines are aimed to help people reduce this epidemic of high blood pressure, as well as the issues that come along with it, such as heart attacks or stroke.

    Having high blood pressure can cause damage to your arteries or make them become more narrow and lose elasticity, which can then limit your blood flow. This can then reduce the amount of nutrients and oxygen that’s being delivered to your organs and muscles, such as your heart, which can then cause heart failure. Having a limited amount of oxygen travelling to your brain can lead to strokes, dementia, and even cognitive impairment.

    It is a good idea to exercise if you have high blood pressure because one of the risk factors that is associated with high blood pressure is a sedentary lifestyle. Studies have found that increasing the amount of exercise that you get can help reduce blood pressure. However, if you have heart disease or any other pre-existing condition, it is a good idea to consult with your doctor before beginning any exercise regimen.

    Getting exercise has a positive effect on high blood pressure and can help reduce excess weight, as well as reduce stress. Studies have shown that men with high blood pressure who exercised had a significant fall in their blood pressure 30 minutes after their exercise was complete.

    Researchers have also evaluated 65 studies to look at the impact of exercise on blood pressure and found that regardless of gender, initial blood pressure, or the amount of physical activity that one completed, there was a consistent reduction in blood pressure. This reduction in blood pressure continued for hours after the exercise was complete. Further, the reductions increased for those who used exercise as a preventive strategy by those who were active and didn’t take drugs to reduce their blood pressure.

    Becoming more active can reduce your blood pressure by an equal amount of what you may expect from some blood pressure medications. To keep your blood pressure under control, you must exercise on a regular basis, and it could take up to three months for the exercise to impact your blood pressure.

    One study that looked at whether or not exercise could be a protective factor for African-Americans who had normal blood pressure at the beginning of the study. THe participants were evaluated for their amount of exercise, blood pressure, and medication use. During the eight year study, 650 of the subjects ended up with high blood pressure.

    Researchers found from this data that engaging in regular moderate exercise can help reduce the risk of high blood pressure in African-Americans. These findings could help the African American population realize the importance of regular exercise when trying to prevent high blood pressure.

    Hypertension is a health issue that is preventable and can be treated. People have always been aware that engaging in exercise is an important factor in controlling blood pressure, but now we know that this is true regardless race.

    The truth is, even a modest amount of exercise can help reduce your risk of suffering from high blood pressure, especially if you currently live a sedentary life. Find something that you enjoy doing or that you can do with a friend, such as going for walks, and try to increase your amount of physical activity to reduce your chances of developing high blood pressure.

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  4. The Impact of Coffee on Metabolism

    September 7, 2019 by

    Many struggle with obesity. In fact, recent statistics show that 71.6% of the U.S. population is either overweight or obese. It is important to know that you can’t out-exercise a poor diet, and you have to combine exercise with healthy eating in order to maintain a healthy weight.

    However, the number of active dieters since 2015 has declined, as seen in product purchasing trends of diet pills, supplements, shakes, frozen entrees, and medical weight loss clinics.

    There are a lot of factors that can contribute to your weight loss ability, such as getting high-quality sleep every night, which supports a healthy gut microbiome. Also, choosing to consume more fruits and vegetables and less processed junk food greatly contributes to your weight. The most recent research has shown that drinking coffee may impact your metabolism and reduce the amount of your active brown fat.

    Coffee can stimulate brown fat because brown adipose tissue can generate heat and burn sugar and fats. Having a balance in energy can prevent the development of weight gain or obesity, and while exercise may get rid of some energy, your body also produces heat by burning energy.

    Caffeine may reduce the potential for weight gain or obesity and improve insulin sensitivity because it is of the systems that burns brown fat. Studies have looked at the impact of caffeine on brown adipose tissue both in a test tube and in humans.

    Past studies have demonstrated the activation of brown adipose tissue through nutrients and exposure to cold. Caffeine causes an upregulation of UCP1 in obese mice, however, the direct impact that it has on humans is unknown.

    Researchers used several tests to analyze their data and then studied nine healthy human volunteers with a normal BMI. The subjects either drank a caffeinated beverage or water and then stayed seated for 30 minutes.

    The researchers found that those who drank caffeine had an increase in the expression of UCP1. They also analyzed the thermal imaging completed 30 minutes after the subjects drank their beverage against the images taken before.

    The images showed an increase in the brown adipose tissue temperature in adults after drinking coffee, while there was not an increase in heat production in brown adipose tissue in those who drank water.

    This was the first study to look at the effect of drinking coffee on neck fat. Researchers already knew that brown fat was mainly located in the neck region, so they could take a picture of someone directly after drinking to see if the brown fat increased in temperature. Because the results were positive, researchers now need to make sure that caffeine is in fact the ingredient in coffee that is the stimulus or if it is a different component that helps with the activation of brown fat.

    However, the researchers did believe that their results suggested that the caffeine in a standard cup of coffee may increase the metabolic rate and enhance brown adipose tissue function, which they believe could lead to weight loss.

    Coffee may also impact your metabolism. New studies that looked at the impacts of coffee on one’s health are often reported. Some reports show that caffeine may increase your life span, while others believe caffeine can increase your potential risk for health danger.

    One recent study showed that coffee changed significantly more metabolites than they had previously realized. After you consume food or have a drink, your body makes metabolites, which are chemicals that help make use of the calories. An increase in affected metabolites may have an impact on the amount of effects that coffee has on your body.

    By evaluating the blood of those who drink coffee for the number and type of metabolites, researchers have found that the levels of 115 metabolites were changed by consuming coffee, and 82 of these changes were known to impact 33 biological pathways.

    Researchers also discovered three new links to coffee and they found metabolites related to the androsteroid system, which suggested to the researchers that coffee could possibly help eliminate steroids from your body. This can help reduce cancers that are affected by steroid levels.

    The association between coffee, weight loss, and a reduced risk of diabetes is often thought to be caused by caffeine’s ability to boost the metabolism of fat, and new findings have linked coffee to endocannabinoids, which offers alternative explanations that can be studied more to help people lose weight.

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  5. Power Foods to Fight Inflammation

    September 6, 2019 by

    Your body responds to any damaged tissue with inflammation. This marks the beginning of the process of healing, and without inflammation, your body could not recover or heal from this damage. Inflammation is your body’s response to any trauma, including cuts, fractures, infections, muscle tears, and anything else that results in swelling and pain.

    However, there is another type of inflammation that goes on in your body that is less obvious. Systemic inflammation occurs inside your body, where there are not as many internal nerve endings, so you can’t necessarily feel it. This inflammation often turns chronic and can impact many areas of your overall health. The symptoms of chronic inflammation can be different from person to person, but some common symptoms are fatigue, mouth sores, joint pain, bloating, chest pain, and skin rashes.

    There are several factors that could lead to chronic inflammation, such as high stress levels, insufficient sleep, and eating a diet high in sugar and processed foods. If you eat inflammatory foods on a regular basis, you could experience discomfort while eating that mirrors that of a food intolerance or allergy. However, what is really going on is inflammation in your intestines from the continued exposure to these foods.

    Following a diet that is made up of foods that fight inflammation can greatly reduce your discomfort that is associated with inflammation. Essentially, an anti-inflammatory diet has to be full of foods that are high in antioxidants and monounsaturated fats, low in sugar, and high in omega-3s. It is best to consume lean meats, such as turkey and fish, nuts, fruits and vegetables, and healthy fats.

    For example, following a Mediterranean diet is considered to be anti-inflammatory, as it focuses on eating a lot of fruits and vegetables, healthy fats, fish, whole grains, and just small and occasional portions of lean meat and dairy.

    Following a low-carb diet that is high in fats can also reduce inflammation. Some consider eliminating gluten as well. Some great foods to eat when trying to fight inflammation are extra virgin olive oil, curcumin (which is found in turmeric), mushrooms, spinach, wild salmon, and blueberries, as these are all foods that are dense in antioxidants, micronutrients, and omega-3s. Some other great foods to eat on an anti-inflammatory diet include almonds, oranges, walnuts, broccoli, dark chocolate, and blackberries.

    However, here are some foods that can really help fight inflammation and the reasons why they are so powerful.

    1. Berries

    Berries are high in anti-inflammatory properties and they will not contribute to weight gain. They are rich in antioxidants and are a great source of vitamins and minerals. Also, they are versatile and easy to eat because you can either eat them plain or add them to another dish.

    2. Fatty fish

    Fatty fish offers protein and the healthy omega-3s, DHA and EPA. Omega-3 fatty acids are long-chain acids that your body breaks down into protective elements that fight inflammation. Fatty fish like wild salmon, mackerel, sardines, anchovies, and herring are healthy sources of omega-3 fatty acids, however, it is important to watch the mercury content in the fish that you’re eating.

    3. Extra-virgin olive oil

    Olive oil is high in healthy fat and contains an antioxidant that acts as a strong anti-inflammatory. However, pay attention to the fact that refined olive oils (those that are not extra virgin) have fewer anti-inflammatory benefits.

    4. Turmeric

    This spice is often used in flavorful dishes that also contain curcumin, as this spice is highly related to reduced inflammation.

    5. Mushrooms

    Mushrooms contain vitamins and minerals which both offer anti-inflammatory for your body. Mushrooms are also rich in the health B-complex vitamins. However, it is important to only eat edible mushrooms that you purchase from a store and avoid mushrooms found in the wild, as most of these mushrooms are poisonous.

    6. Spinach

    Spinach is a superfood because of its high micronutrient content. It is rich in vitamins and minerals such as folate, potassium, iron, vitamins A and K, and magnesium. It is also a good source of fiber.

    Eating a balanced diet that is rich in these six foods will not completely stop inflammation, but it can help your body fight it and give off an appropriate immune response. In order to reduce inflammation, you must also get sufficient sleep, manage stress, and get exercise.

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  6. Health Benefits of Cilantro and Coriander Seed

    September 5, 2019 by

    Cilantro and coriander seed are both a part of the plant genus Coriandum sativum, they are just two names that indicate two stages of development for this plant. Cilantro is the initial stage of the life cycle that produces leaves. After the plant blooms flowers, it develops coriander seeds.

    Unlike a lot of other plants, coriander is both an herb and a spice. In this article, we will use the genus term “Coriandum sativum” to refer to both stages of this plant’s life cycle.

    When it is in its leaf form, this plant is a potent anticonvulsant. It is also rich in folate and vitamin C and may even help your body detox heavy metals such as lead and mercury.

    Cilantro leaves are also dense in a potassium channel-activating anticonvulsant, which means it may reduce symptoms of epileptic seizures. Cilantro activates certain potassium channels that are responsible for managing the electrical activity in your brain, which means it can reduce seizure activity. One specific component of cilantro, called dodecenal, latches onto part of your potassium channels to expand them and reduce cellular excitability.

    This discovery is important because it may lead to an effective use of this herb as an anticonvulsant, or could inspire drug companies to develop safer and possibly more impactful anticonvulsant drugs.

    Cilantro has also been thought to be able to fight cancer, reduce inflammation, act as an antifungal, and antibacterial agent. It also has heart-protecting properties and is good for your intestinal health.

    When in its seed form, this plant has been used for its health benefits to treat dysentery, bronchitis, sleep problems, and anxiety. People also create topical ointments using coriander seed to offer relief for arthritis and pain due to its anti-inflammatory properties.

    The main active ingredient in this seed is linalool, which is responsible for its pleasant smell. Linalool has been studied for its ability to reduce oxidative stress, improve the management of diabetes, lower blood sugar levels, and improve mood. It is also known to improve one’s memory, reduce anxiety, reduce memory deficits, reduce pain, inhibit microbial growth such as fungal infections that impact the skin and infections that have been caused by E. coli, staph, and listeria.

    When used topically, coriander seed essential oil can help treat contagious skin infections caused by staph or other bacteria, wound care, and outbreaks of herpes simplex.

    When it comes to safety dosage and guidelines, coriander oil and linalool are not toxic, which means this essential oil is safe to be used as a food additive at the levels that are approved for use.

    Traditional medicine sets the dosage at 1-5 grams of coriander seed powder up to three times a day for someone weighing 154 pounds. You can also use this seed to make tea by using 4 to 30 grams of seed in 3.5 ounces of boiling water.

    This plant is used to create many household medicines to help relieve colds, fever, nausea, stomach disorders, rheumatism, and pain in the joints. Many of its healing properties are due to its large amount of phytonutrients.

    As an herb, cilantro is usually either loved or hated by people. While some people believe it tastes like soap, others enjoy it. Studies have found that there is a genetic component that determines whether or not a person can tolerate this herb. Scientists have uncovered that people who dislike cilantro have taste and smell receptors that can smell the aldehyde chemicals that are found in both cilantro and soap.

    If you enjoy the taste of cilantro, you can gain from its health benefits. Buy organic cilantro to avoid pesticides and to get the richest flavor. When shopping, look for fresh cilantro that has bright green leaves, without any yellow discoloration. When bought fresh, cilantro can last in the refrigerator for up to a week, or even longer if you put the fresh stems into water and loosely cover it with a plastic bag.

    Cilantro doesn’t need any additional flavoring added to it when it is being used for cooking, as its potent flavor is enough to make a dish flavorful. Because of this, people often use raw and fresh cilantro leaves to create many healthy recipes such as salads or salsas.

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  7. Aerobic vs. Anaerobic Workouts

    September 4, 2019 by

    When you’re running on the treadmill, you probably maintain a steady (albeit high) heart and breathing rate, but when you do HIIT training, you go through periods of gasping for air and resting.

    This is important because it differentiates aerobic and anaerobic workouts. Your body can create energy either anaerobically (meaning without oxygen) or aerobically (with oxygen). Both of these ways have a unique impact on your body, and knowing the process of each can help you increase your calorie burn as well as your overall strength and endurance.

    Anaerobic Exercise

    Any exercise that is performed at a high intensity to the point that your body doesn’t have the necessary energy to finish it solely relying on oxygen intake is considered to be anaerobic. Anaerobic exercises mainly use fast twitch muscle fibers that only work for a short amount of time without getting aid from extra inhaled oxygen.

    Without oxygen, your body uses up the adenosine triphosphate (ATP) and sugar in your muscle cells to produce energy. However, this process can’t continue for over 90 to 120 seconds of high-intensity activity because your muscles create lactic acid during those times of high intensity, and after that is over, you need to inhale oxygen to help break down the glucose and fatty acids. This way, your body will continue to produce energy, which is when your aerobic energy system becomes key.

    Anaerobic is high intensity workouts that are typically completed in several intervals, such as HIIT workouts. Other examples of anaerobic exercises are plyometrics, sprinting, and lifting weights because you’re putting forth all of your energy in a short period of time. However, this amount of effort isn’t sustainable. A lot of sports involve anaerobic bursts with periods of rest in between.

    Aerobic Exercise

    Aerobics refers to more low-intensity exercises that are designed to help you maintain an increased heart rate for a longer period of time. This means anything where your oxygen intake can provide your body with the amount of energy that is necessary to sustain the exercise without having to turn to other sources of energy. These workouts mainly focus on your slow twitch muscle fibers and the sugars and fatty acids that your anaerobic system has produced for fuel, which can help you maintain a level of activity for a longer period of time.

    Any low to moderate-intensity workout is considered to be aerobic. This includes things like walking, running, biking, or swimming. You won’t have to gasp for air during these workouts because your body continues to consume enough oxygen at a steady pace for you to power through.

    Why Are These Workouts Important?

    It is important to do both of these types of exercise if you want to burn fat. Aerobic exercises help burn fat because you maintain a level of oxygen in your muscle tissue. Aerobic exercise also improves your heart health by strengthening your cardiovascular system and potentially increasing your oxygen intake, which can improve your endurance.

    Alternatively, anaerobic exercises such as HIIT can burn more calories in total in a shorter amount of time. HIIT training can be especially helpful for developing power, building muscle, and burning fat. These exercises will also help strengthen your joints and bones because they put an increased amount of impact on your body.

    Consider the bodies of elite athletes. A typical marathoner follows a training program that is mainly aerobic in nature, while someone who does CrossFit would prioritize an anaerobic program. But doing both styles of training together will maximize your ability to burn calories, increase your endurance, and improve heart health, leading to positive body transformation.

    When you practice both types of exercise, you get the benefits of building muscle with your anaerobic work, while improving your stamina and endurance with your aerobic workout. So, make time to do both anaerobic and aerobic workouts during the week. Studies have shown that doing three or four days of anaerobic exercise is optimal if you want to see results, as long as you rest properly in between. Anything more than this can increase your likelihood of injuring yourself.

    On the other hand, aerobic exercise can be done every day. Adults should aim for 150 minutes of aerobic activity per week, which could be split up from two to five days, as long as your heart rate stays 75% of your maximum.

    Try starting with one or two aerobic workouts each week with one anaerobic exercise intermixed and increase from there.

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  8. What Exactly Can Your Glutes Do For You?

    September 3, 2019 by

    Do you ever experience back pain without having a clear reason as to why it is happening? While a variety of things can lead to back pain, one common cause in America’s sedentary culture is “glute amnesia.” This happens when your butt muscles become weak because you don’t use them all day when you’re sitting in front of a computer. However, you glutes are your largest, most metabolically active muscles, so it is critical to keep this set of muscles active.

    Regardless of your daily activities, it is important to have good glute strength to support your endurance and prevent pain. Once you start working out this muscle group and paying more attention to it, your back pain may go away.

    Additionally, there are other positive effects that occur when you work out your glutes. You will increase your flexibility, improve your posture, and increase your muscle mass. This will help increase the ease at which you do any activity. Here, we will cover some other benefits of keeping your glutes in shape.

    Prevent Injury

    Your glutes consist of three different muscles that attach your midsection to your legs at a variety of points, such as your sacrum, pelvis, and thigh bones. Aside from helping you hold your torso upright, your glutes also help you move your legs and thighs in every direction.

    They make it possible for you to walk in a supine position and move your hips in every direction. However, if your glutes are weak, it puts undue stress on your lower back and your legs, which increases the chance of getting injured due to a strain.

    Increase Your Horsepower

    Having strong glutes is a critical component to doing any exercise that requires strength and speed. Your glutes work to powers you forward and help you use force from other muscles to increase your strength and speed even more. Exercising with underdeveloped glutes is similar to trying to run your car with a very small engine.

    No matter how you’re exercising your glutes, it is a key part of being able to perform the explosive push-off strength that originates at your hips. Having this extra strength can increase your endurance for a run or even for everyday activities that require you to use your leg muscles.

    Supplement Your Training

    People often assume that their glutes are automatically staying in shape due to their other forms of exercise. However, to improve your strength and prevent injury, it is important to train your glutes directly. Even if you add small movements to your exercise routine, your performance abilities can really grow. And, because your glutes are the largest muscle group in your body, exercising them can burn major calories. Here are some ways that your glutes help you do everyday activities:


    When you bend forward and hinge at your hips, the muscles around your hamstrings and glutes become activated and stretch, which creates tension that can build up power.


    When you then move your hips forward, it draws on the tension you created with your hinge and frees up energy, which begins a chain reaction that straightens and lengthens your hips. When you’re at the upper part of your extension, thrust your hips forward as much as possible in order to lock out your hips and activate your glutes even more.

    If you want to reduce lower back pain, increase your overall strength, and create a very powerful core, make sure to focus on your glutes when you are doing strength training. Too often is this major muscle group ignored, which leads to adverse physical symptoms that you my be left wondering why the are happening. Your glutes play a large part in your everyday activities to make sure to strengthen them as you would with any other muscle group.

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  9. The Inspiring Morning Routine of Betina Gozo

    August 13, 2019 by

    Betina Gozo spent most of her life growing up tending to her artistic and creative abilities. Her background includes stage, dance, and teaching others how to play the guitar, bass, and piano. It wasn’t until she took a boot camp class that she realized how out of shape she was. This motivated her to improve her health and change her habits, which then began to inspire those around her.

    She was able to influence her bandmates by implementing her own healthier activities into her life. As Betina began to work out more, she continued to want to be better and become a trainer. Now, not only is she a fitness model and a personal trainer, she has also been named Women’s Health’s Next Fitness Star and among the 50 Nike Master Trainers. This means that she designs workouts for Nike’s App and even leads local and regional events for Nike.

    At the age of 32, Betina starts every day by waking up early to set her daily intentions. She considers the early hours of the morning to be her prime time because she feels productive and energized. It helps her feel accomplished to be able to get so many things done before most people even start their day.

    Let’s look at her morning routine, including how she ensures to start every day in a good mood.

    4:45 in the morning

    Betina gets up and drinks a cup of water to rehydrate her body. When you wake up in the morning, your body is naturally dehydrated. Even if you drank a lot of water the day before, you use up your stores over night and you need to refill your body in the morning.

    Drinking water after waking up will provide your cells with the water they need, especially when compared to waking up and drinking coffee. Making sure to do this immediate rehydration will help flush out toxins, make you feel refreshed, and boost your metabolism.

    In order to wake up early every morning, she makes sure to start her bedtime routine around 8:00 every night. Her bedtime routine includes putting down her phone, doing relaxing activities like playing the guitar and writing in her journal, and taking CBD oil. This way, she can make sure that she gets the amount of sleep that she needs.


    Betina makes sure to smile in order to trick her body into being happy and starts to meditate. Science has shown that the act of smiling can improve your mood, reduce stress, strengthen your immune system, and maybe even prolong your life. In other words, when you smile, you can trick your brain into believing you’re in a good mood, which can then generate true feelings of happiness. While she is meditating, Betina uses a pink Himalayan sea salt lamp and a bean bag chair to help her calmly begin every day with a clear mind.


    She usually trains two clients in the morning, one at 6:00 and another at 7:00. She then spends time doing her own workout because this is when she is feeling her best for the day.


    She has a mid-morning smoothie while checking her emails. For her smoothie, she uses cashew milk that she makes herself, spinach, banana, ice, and protein powder. She also takes two MitoQ Skin Support supplements, which are anti-aging supplements that give her extra protection against pollution and help her skin stay moisturized. She then catches up on e-mails and tends to her online clients. She tries to check her e-mails no more than twice a day to save her energy for herself.

    This morning routine helps Betina live her best life, and it can help you improve your life as well. See if you can adapt some of these habits to improve your mornings and your energy throughout the day.

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  10. Pros and Cons of Having the “Acts of Service” Love Language

    August 12, 2019 by

    People often turn to zodiac signs to gain insight on their personality and social habits, but when it comes to what makes someone feel fulfilled in their relationship, Gary Chapman’s 5 Love Languages is the most commonly used tool.

    The 5 Love Languages will show you that if you love compliments, your love language is Words of Affirmation. If you think that receiving a present is the ultimate way to feel loved, Receiving Gifts is yours. The language of Quality Time suggests you enjoy spending weekends with your partner more than anything. If you feel most connected during times of intimacy, you speak the love language of Physical Touch.

    Out of the 5 languages, the one that has a bit of a bad reputation is Acts of Service. This language describes those who prefer the idea of coming home from a long day’s work to a clean house and dinner on the table. If this would be your preference, it means that you feel most loved when other people do things for you, rather than just with you or to you.

    While some may think that people who speak this love language are lazy, it really means that this sector of the population believes that actions speak louder than words. This love language is all about one’s ability to demonstrate their appreciation or love for another by doing things to show their feelings.
    Because it is easy for someone to say I love you without truly meaning it, people often respond better to being able to see someone show their feelings in a more concrete way.

    This is precisely what makes some people respond to this language. If your partner can realize how much you do on your own and they want to help take some things off your plate, this may be the thing that shows you that the person truly loves you.
    To you, the person’s actions are not about the chore itself, but they’re about demonstrating to you that they are on your side.

    If your partner takes the time to pick up some groceries that you need, or get the oil changed in your car so you don’t have to, what you hear is “I’m considerate of your needs and will sacrifice my own time to benefit you.” And that is not a trait in somebody that is easy to find.

    However, if you are not self-aware, Acts of Service may become problematic.

    All relationships need to have balance so both partners are getting their needs met, so having this love language may put you at risk for letting your expectations exceed reality. In other words, if you believe your partner should do one thing for you, and they do something else, you could start to self-sabotage your connection.

    This can lead to an unbalanced relationship in which one partner has unrealistic expectations for what the other person needs to do in order to prove their love. This is where things can get tough, because no one wants to be in a relationship that comes with a to-do list. One partner shouldn’t feel entitled to certain things while the other person has to accommodate those needs. Partners should each feel like their love is reciprocated in some way.

    So how you do walk this fine line of wanting acts of service without crossing over to taking advantage of your partner?

    The answer is communication.

    If your love language is acts of service, you can’t make assumptions. Assuming that your partner knows which acts of service you place the most value on and then expecting them to do these things is a quick way to make your partner feel like you are taking advantage of them.

    Here are some Dos and Don’ts about how to communicate without being demanding.


    1. Clearly tell your partner the actions that you value. This will help them prioritize those actions and understand why they are important to you. If you feel like you can’t clearly express what you need, try telling your partner about a situation in the past in which a friend did a favor for you that had a lasting impact.

    2. When your partner does something for you, acknowledge it and thank them. Even if they do something that you did expect, still communicate your gratitude.
    To make sure your partner never feels like they are being taken for granted, after you tell them which acts of service are important to you, make sure to acknowledge it when they do them. Say something like: “Hey, I noticed you cleaned up the house today while I was at work. I was hoping to get that done soon, so thank you so much for taking it off my agenda.”

    3. Make sure to learn your partner’s love language as well. They may speak a different love language than you do, so make sure you are aware of the things you need to do to help them feel loved in return. This way, your partner can feel love from you and return that with doing acts of service.


    1. Expect your partner to know what you want. If certain acts of service will make you feel especially loved, say something.

    2. Get upset if your partner says “no”. It is important to keep in mind that acts of service lose their meaning if your partner isn’t doing them at their own will. Learn to be okay with your partner declining to be able to do a favor and trust the fact that if they could help you, they would. However, if you feel like they’re always saying no to your needs, it might be time to have some clear communication with your partner.

    3. Depend on your partner to pick up your slack. Even though your partner supports you, you still have to maintain your own responsibilities so they can do the same. Dumping all of your tasks on your partner is a quick way to ensure a breakup.

    At the end of the day, the Acts of Service love language is legitimate and should not be shamed. As long as you speak your partner’s love language in return, don’t feel guilty about feeling love through acts of service.

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