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. 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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  2. 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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  3. Healthy Eating and Exercise Can Keep Your Brain Young

    February 8, 2019 by

    It?s widely known that eating healthy foods and getting plenty of exercise are critical factors to living in good health. But recent studies have confirmed just how beneficial these things are to your brain health and that they can possibly reverse some of the detrimental effects of aging on the brain.

    A recent study found that even people who already display signs of cognitive aging, such as difficulties thinking, can improve their brain function by exercising on a regular basis and eating a healthier diet. In this study, 160 people over the age of 55 began the study exhibiting thinking skills equivalent to people in their 90s, which was about 28 years older than the participant.

    The study’s volunteers were split into four groups: one group added an exercise regime to their schedule, another started a low-sodium diet, a third group made both of these changes, and a fourth group acted as a control group and continued with their normal exercise and diet routine, but were given educational classes on ways they could improve their brain health.

    The group who changed both their diet and exercise showed marked improvements in cognitive tests after a six month time period. Their test scores showed a nine year improvement in their cognitive health, meaning their brain age resembled that of an 84 year old after the six month period rather than a 90 year old. The control group continued a decline on their test scores, and there was not a significant change in the scores of either group who changed only their diet or only their exercise.

    This study shows that it is never too late to improve your brain health, even if you have limited brain function. None of the participants in the study lived an active lifestyle when the study began, and while all of them were showing signs of cognitive decline, none suffered from dementia.

    Each participant also had one or more one heart-disease related risk factors, which is significant because researchers know that proper blood circulation is acritical part of maintaining cognitive function because the brain needs oxygen-rich blood to properly function.

    While the researchers admit that diet and exercise are not a cure for dementia, they were impressed at the impact these lifestyle changes made on the participants’ brain health. Because a pharmaceutical intervention to prevent dementia does not yet exist, having this starting point of living a healthier lifestyle can have significant, positive implications down the road for people’s brain health.

    The exercise program used in this study involved three months of supervised physical activity where the participants ran on a treadmill or used a stationary bike at around 70% of their peak heart rates three times per week. The participants were then given an exercise regimen to do at home that was created by the researchers considering the participants’ schedule and resources, including convenience, access to a gym, using equipment they already owned, or speed walking in their neighborhood.

    The diet group stuck to a diet that emphasized reducing their intake of salt and increasing fiber to help control their blood pressure and improve their cardiovascular health.

    As previously mentioned, the participants in the groups who changed only one of these two factors did not display significant increases in their brain functioning, which may be due to the fact that the study was perhaps too small to be able to say there was an officially significant difference.

    Because those who followed both the diet and exercise programs exhibited the greatest improvements to their cognitive health, it suggests that these two lifestyle changes can work together to improve brain health, meaning that exercising and eating a healthy diet can improve brain function and possibly postpone one’s development of dementia in their later years.

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  4. How to Tell if Your Friends are Toxic

    February 7, 2019 by

    It is normal for a friend to mess up every now and then. But if you have a friend who is consistently disappointing you, lying to you, asking favors without giving anything in return, you might be in a toxic friendship.

    The signs of these types of friendships can be easy to miss, but they all have a few things in common: they are emotionally harmful.

    Friends who cause stress and anxiety to those around them and don’t support other people in their endeavors. These friends can be draining and lead you to doubt yourself.

    So what are some clear-cut signs that your friends are toxic?

    Signs You Have a Toxic Friend

    1. You give more than you get

    You may be bringing your friend lunch every day and driving her to and from social events, but does she do anything for you in return? While your friends may not be able to be there for you all the time, you should be able to see some effort on their part that they want to make a contribution to the relationship.

    2. You don’t trust them.

    Friendships are based on a sense of trust. This means that if you don’t trust that your friend has your best interests in mind, they probably aren’t a high-quality friend. For example, if a friend makes a promise to help you out, you want that person to stay true to that. If a toxic friend makes a similar promise, he or she will likely back out at the last minute.

    3. You Don’t Want to Look at Your Phone

    Technology makes it easy to keep up with your friends, but if you feel a sense of dread every time you hear from a specific person, that could be a sign that they are toxic in your life.

    4. You Don’t Enjoy Your Time Together

    Do you feel relieved when plans are cancelled with this friend? If so, you may be tired of putting more work into the relationship than you get out of it. Being around this person is probably draining and can even lead to physical symptoms like headaches and stomachaches.

    5. They Bring Out the Worst in You

    A toxic friend can be contagious and bring your own toxic behaviors to light. This might include drinking too much, gossiping, or acting petty with them when you’re normally not so dramatic.

    Or, you might feel like you can’t act like yourself around this person because you are never sure about how they will react. So basically, if you feel lousy about yourself when you are with this person, then they could be a toxic friend.

    6. You Know They Gossip About You

    When your friend talks about you when you’re not around, is she coming from a place of genuine concern for you or not? There is a difference between saying: “I’m not sure about the guy Katherine is dating, he seems controlling.” and “Why does Katherine always settle for these sketchy guys?”

    7. You Compete With Them

    You can have healthy competition with your friends in small doses. This is normal and fun at times, but only if, at the end of the day, you still have their best interest at heart. However, if you feel like you are constantly fighting to be better than one specific friend, the relationship is probably toxic.

    8. You Feel Used

    One sign of a toxic friend is when you find yourself doing thing that you don’t want to do, just to appease that person. Toxic friends can manipulate you into making a decision that seems fair at first, but really isn?t. For example, a toxic friend will insist on splitting the check if they got a lot more at dinner. You know it’s not fair, but you do what you have to do to keep the relationship going.

    What do you do if you have a toxic friend?

    Get an outsider’s opinion on your relationship with this other person, or if you have a mutual friend, talk to them about the actions and behaviors of your possibly toxic friend.

    Start setting some limits and boundaries with your friend so you can gain back some feelings of control. Stick with your boundaries. “No” is a complete answer, and you shouldn’t be afraid to say it.

    Or, you could start to slowly distance yourself from this person so you’re not spending so much time with them anymore. If you don’t find that this solves the problem, you may need to completely cut ties with them and move on.

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  5. What to Eat to Gain Strength and Muscle

    February 6, 2019 by

    People always say that you can’t out-exercise a bad diet. And it’s true! If you want your body to be in great shape and healthy, you need to fuel yourself with healthy foods that work in synergy with your body to complete natural processes such as digestion, sleep, and muscle growth.

    So if you are trying to gain muscle and strength, you probably want to do everything you can outside of the gym to complement your hard work inside of the gym. Here, we will talk about the best foods to eat if you want to gain strength and muscle.

    If you want to grow or define your muscles, you can’t avoid exercising. One of the common myth about building muscle mass is you need to load up on protein and carbohydrates.

    However, it isn’t that simple. Your body has ways to build muscle without carbs and protein, and amino acids and proteins do more than just build up tissue and muscles. For example, some amino acids prompt genes to create proteins when you are food deprived, as long as they are in your bloodstream.

    It is true that carbs fuel muscle, but high-carb diets promote insulin and leptin resistance, which can lead to the development of a chronic disease. Also, eating more protein than your needs can lead to elevated blood sugar levels and kidney distress– and may ultimately promote cancer growth.

    So, what should you eat? Let’s look at some healthy options.

    Cottage Cheese

    Cottage cheese is made up almost entirely of casein protein, which digests slowly, making it ideal for muscle maintenance. This is an especially great option for people who have to go for long periods throughout the day without a snack or meal. Cottage cheese is also a great source of important nutrients such as vitamin B12 and calcium.

    Skinless Chicken

    Chicken is a high-quality protein source, which is a critical factor for muscle repair and maintenance, bone health, and weight management. And, because chicken is so versatile, you can make it however you want to. Season them one at a time if you want and then you can grab one and cook it quickly when you’re on-the-go.


    Eggs are rich in high quality protein, nine essential amino acids, choline, healthy fat, and vitamin D. They are a valuable food in the sense that they give your body a lot of important nutrients while not costing you too much money. Also, eggs are not harmful for your health, as research has proven.


    Oatmeal is the person source of carbohydrates because it has a low glycemic index value and it is minimally processed. Eating a low-GI diet gives you a better micronutrient profile and more fiber, increases your feelings of fullness, decreases your hunger throughout the day, helps with fat loss, and lowers your desire to overeat.

    Essentially, low-GI foods such as oatmeal can help with fat loss efforts and give you a constant source of carbohydrates for muscle preservation.


    Fish is high in protein, low in unhealthy fat, and full of omega-3 fatty acids. These fatty acids are essential because they help with fat loss and work alongside your body to make sure it functions properly.

    Whole Grains

    Whole grains digest efficiently and give your body more nutrients than refined grains can, which helps you have sustained energy levels and great overall health. Specifically, brown rice can increase your growth hormone levels, which, in turn, encourage lean muscle growth, fat loss, and strength gains.

    Fruits and Vegetables

    Fruits and vegetables are both filled with antioxidants, which are vital to have in order for your immune system to properly function. These fresh foods also provide your body with other nutrients, like vitamins C and E, and beta-carotene. Also, your body needs the fiber provided by fruits and vegetables to help with proper digestion and nutrient absorption.

    Final Thoughts

    Ignoring your nutrition isn’t an option when you are trying to make positive changes to your body. Knowing how food can work with your body will help you use it correctly for your fitness and strength gains. This is true for everyone, both for overall fitness maintenance and for muscle mass gains.

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  6. Benefits of Zinc

    February 5, 2019 by

    Zinc is a trace mineral, which means you only need a little bit of it to be healthy. If you are a female over the age of 19, you only need eight mg of zinc every day. Pregnant women should have 11 mg of zinc per day, and women who are breastfeeding need 12 mg.

    Because you need such small doses of it, zinc often becomes overlooked. However, this trace mineral greatly impacts how your body works, meaning that even a mild zinc deficiency can affect you. Here are some ways that having a sufficient amount of zinc in your system helps your body function properly.

    Improves Immune Function

    Zinc helps your body fight toxins and bacteria that pose a threat to your immune system. It is also important in the development of T-cells, which fight against cancerous cells.
    Having a zinc deficiency compromises your body’s natural defenses, making you susceptible to illnesses.

    Stabilizes Blood Sugar

    Insulin helps keep your blood sugar levels stable, making it important to your overall health. Zinc plays an important role in the synthesis, storage, and release of this hormone in the pancreas. This means that if your body doesn’t get enough zinc, it may impact your insulin levels, leading to changes in your appetite and blood sugar levels.

    Helps Your Body Heal

    Zinc helps in the process of clotting blood by interacting with your blood platelets, which makes zinc an important component to helping cuts heal. Everyone heals at a different rate, but if you find that your cuts are healing abnormally from how they usually do, it may be due to a change in your zinc levels.

    Aids in Digestion

    Zinc works with proteins to help enzymes with various processes, including digestion. Without zinc, the body cannot properly digest or absorb nutrients from food.

    Some people mistake symptoms such as nausea and vomiting as being due to an intolerance to gluten, however, it is possible to have these symptoms and simply need to add some zinc-rich foods to meals, such as shellfish or yogurt.

    Helps You Taste Your Food

    Most of your taste actually comes through your sense of smell. You taste buds and smell receptors are the two senses are permanently linked. Zinc is an important factor in properly functioning taste perception, so if your sense of taste or smell declines, you may have low levels of zinc. Because this symptom may be subtle, it is important to engage in mindful eating.

    Increases Focus

    Research has suggested that your zinc levels could impact the amount of time you’re able to pay attention. When looking for behavioral changes in people who had a zinc deficiency and then ate food that is rich in zinc, researchers saw positive behavioral changes. While the specific link has not been identified, the correlation has clearly been seen.

    Boosts Your Metabolism

    Zinc helps your body metabolize protein, carbohydrates, and fat. When your body is low on zinc, you can have a decreased amount of energy and feel sluggish. You may also struggle with weight loss.

    While not getting enough zinc can have a negative impact on your health, it is still important to be cautious when you take a supplement. You don’t want to load up on zinc supplements. Remember, your body only needs a small amount of zinc to fulfill its purpose, so it is easy to take too much of this mineral. Overdosing on zinc can also have negative impacts on your health. Instead, include more zinc-rich foods in your diet, such as legumes, nuts, and seeds, to make sure that your body is getting enough.

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  7. Quick and Effective Leg and Butt Workout

    February 4, 2019 by

    If you have just 20 minutes, a bench, and a set of 10 to 20 pound dumbbells, you can do a total-body toning workout. For the sequence described in this article, you can begin with the first move, doing as many reps as you can for 50 seconds, then rest for 10 seconds and prepare to move onto the next exercise. Do this for a total of five moves before resting for one minute. Complete three rounds of these exercises.

    First, start with a foot-elevated glute bridge. Lie on your back, bend your knees, and put your feet flat on the floor. Keep your arms on the floor at shoulder level with your palms facing up, and lift your hips until your body is in a straight line from your knees to your shoulders. Engage your core and lift your left knee up toward your chest. Hold this position for a second before lowering your left foot. Repeat this move on the right side. Do as many reps that you can while staying in proper form for 50 seconds, then pause for 10 seconds before moving onto the next move.

    Next, do lateral step-up shuffles. Start by standing on a step with your left foot, and your right foot flat on the floor two feet to the side. Slightly bend your knees, keeping your chest out. Keep your elbows close to your body and bent at 90 degrees. Keeping your knees bent, jump to your left by pushing off your left foot and replacing it with your right foot onto the step. Then, push off your right foot and return to your starting position to complete one rep. Do as many reps as you can in 50 seconds, rest for 10, and move onto the next move.

    Now, you will move onto Bulgarian split squats. Start by standing two feet in front of a step and extending your one leg back, placing that foot on the step and your hands on your hips. Lower your body as much as you can by bending your knees and keeping your shoulders back and your chest out. Hold this pose for a second, then return to start to complete one rep. Do as many reps as you can in 50 seconds, then rest for 10 seconds before switching to the opposite leg and repeating the exercise.

    Sumo deadlifts are next. To do these, place a pair of dumbbells onto the floor in front of you, and stand with your feet three feet apart with your toes turned out. Bend your knees to squat, keeping your spine straight and chest up. Grab your dumbbells, keeping your arms straight and slightly arching your lower back. Tighten your glutes, tilt your hips forward, and lift the dumbbells as you return to a standing position. Slowly return the weights to the floor to complete one rep. Do as many reps as you can in 50 seconds, rest for 10, and move onto the next move.

    Then, you will move onto squat jacks. Stand with your feet hip-width apart and put your hands together in front of your chest. Slowly bend your knees until you’re in a seated position with your knees bent at almost 90 degrees. From there, quickly jump your legs out and then back to your starting position to complete one rep. Do this in the lowered squat position for 50 seconds and then rest for 10 seconds before going back to the first move.

    Complete three rounds of all of these exercises total. Once you begin to see results, you can add some variety to make the exercising more challenging for you.

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  8. Most Effective Body Exercise

    February 3, 2019 by

    When three master trainers and fitness instructors were asked what the easiest and most effective exercises are for getting your body in shape, the plank and the pushup were the most common answers. These simplistic body-weight exercises engage the arms and require abdominal control, endurance, and flexibility. When these two exercises are put together, it is referred to as ‘the pushup plank? ? which gives you the individual benefits of each exercise.

    To do this exercise, start in a plank position with your forearms lifting and supporting your upper body and your palms placed flat on the ground. While in this position, your arms should be at a 90-degree angle at your elbow, and your toes should be supporting your lower body. Keeping your forearms directly below your shoulders, your spine should stay straight while your eyes and fingers point ahead.

    Move into a pushup position by straightening one arm and then the next while maintaining a straight spine and keeping your arms shoulder-width apart. Go back to your original plank position, starting with one arm and then doing the next, to finish one repetition. Do three to four sets of eight to 12 reps of this “pushup plank”. Make sure to alternate the arm you move first with each rep.

    This combination exercise helps strengthen and build your triceps, chest, shoulders and core muscles. It also benefits your lower back and hips. This exercise helps build up your arm strength and increases the mobility in your shoulders, making them less prone to injury. When these pushups are completed in timed, burst intervals of 20 or 30 seconds, the pushup planks also give you an intense cardiovascular workout.

    It is best to warm up before doing this exercise with something that will help get your blood flowing, such as a full-body loosening exercise. Some common choices for this are jogging, jumping jacks, or jumping rope. This will help loosen up your joints and reduce your chance of getting injured while doing the more intense workout.

    When you do the pushup plank, keep your core muscles tight and take deep, regular breaths for the duration of the exercise. Also, make sure to maintain proper form by imagining a straight line extending along your entire body. Using an exercise mat under your arms will not only make you more comfortable, it will also keep your body stable.

    There are several variations that you can add to this exercise to make it more or less challenging. For those who are more advanced and are looking for more of a challenge, remain in the plank and pushup positions for up to 30 seconds on every rep. To make it even more challenging, complete three or four pushups after you’ve moved into the pushup position, but before going back to your plank position.

    If you want to target your shoulders, move into a close-hand placement by forming a diamond with your thumbs and pointer fingers. This will also put you in a position that will target and strengthen your triceps. Finally, if you want to make this exercise a bit less challenging, balance your body on your knees instead of your toes. This will move your center of gravity, putting less weight on your arms.

    Even with variations, pushup planks, as well as each exercise individually, should make up only a portion of your fitness routine. Doing cardio and strength exercises on a regular basis is critical in the prevention of diseases and for maintaining both physical and mental health. Additionally, getting proper exercise will slow down the aging process by encouraging cell regeneration, especially in the mitochondria, which produce energy.

    In addition to bodyweight exercises such as the one described here, make sure to add other strength-training exercises and high-intensity workouts to your routine. Make sure to always listen to your body if you feel pain and change up your workouts so your body will continue to be challenged and have ample time for recovery.

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  9. How to Peacefully Get Back Together with Your Ex

    January 13, 2019 by

    When you think of your exes, you probably have mixed feelings. Some of them may evoke negative feelings of strong distaste and you’re happy to not be associated with them anymore, while others might still hold onto a piece of your heart.

    But do you ever think about getting back together with your ex?

    You probably broke up for a reason, but since humans crave attachment, you may be quick to jump at the opportunity to get back together with your former love. It’s easy and convenient because you already know and are comfortable with each other and you are familiar with how they act.

    It?s possible to have a successful relationship the second time around with someone, but you need to approach it in the right way. Here are a few tips on getting back with your ex without creating a lot of drama.

    1. Slow Your Roll

    Reestablish your friendship before jumping back in where you left off. Don’t be so quick to add a label to the relationship again.

    2. Know What You Want

    Recognize what you need in order to be happy in a relationship. What are your expectations and what qualities do you want in a partner? What are your deal breakers? Talk about these things open with your partner. It is important to be honest about what you need and want out of a relationship so the two of you don’t end up back in your old patterns.

    3. Think of It as a New Relationship

    You already know each other because you dated in the past, but people change in time. Get to know your ex again by asking questions and seeing how they feel and their methods of thinking.

    Couples should build on their past relationship, even the parts that went sour. You want to make sure that your partner’s values and attitudes match yours, because this will make you more likely to stay together. Even if you have different hobbies and interests, your underlying values should line up.

    4. Talk About What You Have Been Up To

    You need to have a conversation about the dating experiences you both had while you were apart. Did either of you have a serious relationship? Details aren’t needed here– but you especially need to let each other know if you dated someone that is a mutual friend in any way.

    You want to mention these things so you don’t run into surprises in the future. If one of you gets upset about it– even though you weren’t a couple, you should address those concerns and move past them.

    5. Address Why You Want to Get Back Together

    Have you not had any luck in the dating world since breaking up with your ex or do you genuinely believe there is something positive that is worth going after with your ex? If you are just using your ex as a backup, that isn’t a good or healthy reason to get back together. But if you really think that the two of you had something special, it is worth considering.

    6. Go With Your Gut

    If the two of you tended to set aside some serious issues last time you were a couple, it?s important to stop doing this. Maybe you ignored red flags last time because you figured things would change or you didn’t truly know what you wanted. During round two with this person, make sure to trust your instincts before things go downhill.

    7. Resolve Old Problems

    Old fights and issues that you two had will surface again, so you want to get to them before they get to you. Discuss the issues that led to your disagreements and the things you can do to avoid these fights in the future. Discussing these things when you?re both calm is important because you?re more likely to have a constructive conversation. You want to build on your former relationship.

    8. Talk About Trust

    Your trust has probably been broken at some point since the two of you ended your relationship. Once trust is broken, it is tough to build it up again.

    It is common to fall back into old habits when you get back together with an ex. Because of this, it is important to discuss what it means to each of you to have a trusting relationship and lay out your expectations for each other and for the relationship. Talk about how you each feel about commitment and make sure you are on the same page.

    Getting back together with an ex may end in the same breakup you once had, but if the two of you have grown and are able to approach the relationship in a new way, it may end with a positive outcome.

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  10. The Best Fitness Journals Available

    January 12, 2019 by

    How do you keep up with your workouts to ensure you are making progress?

    Using a journal to track your gym sessions can make you more likely to accomplish you goals than if you keep your goals to yourself.

    There are a lot of options of fitness journals on the market, including short-term goal-setting journals or longer versions that include wellness planners. Here are 8 of the best fitness journals that are on the market today that might be perfect for your upcoming year.

    1. Erin Condren

    You can write down your fitness goals and your meal plan for your entire week in this journal along with your schedule and important dates that you have to remember. This planner also gives you the option of purchasing accessories that will make it even more personal.

    2. FirBook

    This is a 12-week planner that will help you initiate your fitness goals for the upcoming year. This planner allows you to set a goal to have accomplished by the end of the 12 weeks and record your progress.

    This planner comes with a section to keep track of your cardio versus weight training and a full food log. You may choose to use the reward section to write down how you will treat yourself if you meet your goals.

    3. Classic 12 Month Planner

    12-month planners have monthly and weekly pages to help you record your daily and long-term goals. There is a lot of space in this journal to personalize it and make it work for you. Additionally, they often have pockets to hold your papers that you need to keep track of.

    4. Daily Fitness Planner

    Daily fitness logs help you if you are training for a marathon or competition or just if you want to keep track of your workouts. You can even write down the specific exercises that you prefer to do in your exercise routine. These journals include weekly check-ins so you can write down how you physically feel after that week of exercise. It also has planning pages to help you consider your goals for the upcoming week.

    5. Lorna Jane Active Living Diary

    If you like to read motivational quotes, you will enjoy this planner. It has a quote each week that is meant to inspire you and motivate you to stay active. This planner also includes recipes to help you reach your goals.

    6. Fitness Journal

    This year-long journal provides you with health and fitness logs, a water intake tracker, and a food log. It also has a checklist created for each week with items such as “food prep” that will help you stay successful throughout the week. You can even buy stickers for this journal to make it more personal for you.

    7. Weekly Planner

    This journal will help you plan your workouts as well as reflect on your days and weeks. It is perfect for people who like to do yoga and incorporate a lot of mental fitness into their exercise routines. It activates your creative mind and encourages you to set goals and be creative in your vision.

    8. Hustle Weekly Planner

    This journal will help you set your priorities each week as well as your workout plans and meal plans. It helps you break down your goals into small accomplishments that are easier to handle than intimidating goals. The journal then helps you plan your workouts into your week.

    There are also checklists that help you plan for events that are happening later in the year, like a marathon or another type of competition, so it is great for those who like to plan ahead.

    No matter which planner is right for you, find one that you will stick with and use every day. This will help you stay on track of your fitness goals and physically become the person that you want to be.

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