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 Get to Know Someone Better

    June 11, 2019 by

    It is always great when you can meet someone and you immediately click with them. It’s like you have been friends forever.

    But there are also times when you meet people and it takes a little more work to get to know them. And while you may never end up being great friends with this person, they might be someone that you have to interact with on a regular basis, such as a coworker or a new in-law.

    So how do you get them to open up to you?

    When getting to know someone, you usually ask impersonal but important questions, such as where they’re from, what they do, if they have children, etc.

    However, if you really want to get to know more about someone than just the basics, you have to dig deeper. You have to hit on some topics that dig into the other person’s thoughts and passions in order to strengthen and increase your bond with them. Sharing personal information will allow you to gain a deeper relationship if you are able to ask questions that focus on personal self-disclosure.

    An important part of this is to ask follow up questions whenever the other person tells you something about themselves. Say they took a trip to Greece last year, ask them what they liked the most about it or ask them to describe their favorite meal. What brought them to Greece in the first place? Where else might they like to travel? These types of follow up questions help the other person reveal more about themselves.

    Here are some good things to ask someone you have just met that go beyond small talk.


    Because people spend so much time at work, you can get to know someone by asking them about their job. Start a conversation that leaves you knowing how the other person feels about their profession. Some questions you may ask include:

    • What are some things that you find rewarding in the work that you do?
    • What are some of the challenges that you face?
    • What are you the most proud of at work?
    • Do you plan to stay in your current career forever?
    • What is your dream job?
    • Are you fulfilled in your job? Why or why not?
    • Does your job align with your college major?
    • Did you always know that this is what you wanted to do?
    • Tell me about the worst job you have ever had.
    • Do you see your coworkers outside of work?
    • What does your typical day look like?
    • Are there any things at work that annoy you?

    Another great way to get to know someone is to ask questions about their family or other close relationships. Some examples are:

    • Where did you grow up?
    • How often do you get to see your family?
    • What are some family traditions that you still follow?
    • What has been your favorite family vacation?
    • What is your best childhood memory?
    • How many siblings do you have and are you close with them?
    • Do you still have your childhood house?
    • What is the best piece of advice you have gotten from a family member?
    • If you have children, do you raise them like your parents raised you?
    • What did your parents do for a living when you were growing up?

    A quick way to get to know someone is to ask them about their values. This will help you learn about their life philosophy and motivators. Consider some of these questions:

  2. How would you define success?
  3. What is a deal breaker for you in a relationship?
  4. Are you religious?
  5. What do you do that makes you feel accomplished?
  6. What do you look for in a friend?
  7. Do you have a personal motto?
  8. What motivates you?
  9. Do you give people second chances?
  10. How do people earn your trust?
  11. What do you respect the most about your best friend?

    Asking questions such as these that go beyond the normal factual questions about where someone works or lives can help you to quickly get to know someone and have them get to know you in return.

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  • Signs You Are in a Non-Commital Relationship

    June 10, 2019 by

    Non-committal relationships are common, and have now been coined by the term “situationship.”

    This type of relationship is one that has not been defined. Maybe you have had a few dates, but you haven’t yet had the conversation regarding where the relationship is going. So why put a label on a relationship that literally has no label?

    With online relationships being such a common thing, people have so many options and it is difficult to commit to one person when it is so easy to access a sea of people who want to be in a relationship.

    Sometimes, being in a situationship allows you to have the time to get to know somebody without being rushed to get into a boyfriend/girlfriend relationship. The problem is, often one partner starts to have feelings for the other when you’re in any kind of intimate relationship.

    Once these emotions start to build, being in a situationship is no longer ideal for someone. One person starts to feel rejected because the other doesn’t fully want them. But how do you know if you are in this position?

    Here’s how to tell if you’re on the road to getting your feelings crushed by the person who you want to be your main squeeze.

    1. Your plans are always last-minute.

    People in strong relationships make plans far in advance, but when you are in a situationship, you tend to operate on a more day-to-day timeline. You aren’t invited to meet the family and you don’t assume you will see each other every weekend. If you only meet up at the last minute, it means that you are not the other person’s priority.

    2. There’s no consistency.

    One thing that people really love about being in relationships is that they can depend on seeing and talking to their partner on a regular basis. When you are in a situationship, that isn’t really the case. Just because the person asks to hang out with you twice in one week doesn’t guarantee they will see you at all the following week.

    3. You hear the same excuse a lot.

    You probably hear the other person say that they are really busy at work or they have a lot going on when you ask them if they want to go out. If you’re in a situationship, these kinds of things are excuses. However, if you are in a relationship, these excuses will lead to a plan B, such as: “Let’s go out after I finish this big work project” or “Let me call you after I get a few things off of my to-do list.”

    This is because people in a relationship make time for each other, no matter what else they have going on. There is no need to problem solve to see your partner in a situationship because they are not your priority.

    4. You don’t talk about a future together.

    Conversations in situationships don’t involve much past the present moment. You are not in the relationship for the long term, so there is no need to discuss future career goals or where you may want to live in a few years.

    If you haven’t talked about the future or the things you’re looking for, you’re probably in a situationship, meaning you are just sharing current activities and hanging out without heading in a major direction.

    5. They tell or show you that they don’t want to get serious.

    The other person may be quite frank with you and tell you that they don’t want to be in a serious relationship. They may also show you this through their actions, such as if they’re not calling you on a regular basis or not showing you in any way that you are a priority in their life.

    So what are you supposed to do if you want to take your situationship to the next level?

    You need to be honest with the other person (and with yourself) and let them know that you want something more than just a relationship out of convenience. Be up front with the person and tell them that you care about them and you want to be in an exclusive relationship. If those feelings are not reciprocated, then it is best for you to move on anyway.

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  • Exercises to Reduce Back Pain

    June 9, 2019 by

    If you suffer from back pain, you have probably gone through a lot of trial and error to help alleviate the discomfort. However, there are simple but powerful exercises that you can do to help address your chronic pain. Doing these exercises can also be helpful for people who spend an excessive amount of time sitting every day, despite the presence of back pain.

    Studies have shown that prolonged sitting has negative impacts on your health, including the fact that it is a risk factor for chronic disease, premature aging, and even early death. This is because it stops several basic bodily functions from occurring at the cellular level. Excessive sitting, especially if you do not have correct posture, can actually be a primary cause for back pain.

    While you are sitting, you are putting 40-90% more pressure and stress on your back than when you are standing. When you curve your back forward while you’re sitting, it can also contribute to body pain in other areas such as your neck, jaw, shoulders, shins, and knees. It may also lead to headaches. When your posture is not correct, it can lead to chronic pain and the shortening of your muscles in the front of your body and the muscles in the back of your neck.

    “Foundation Training” teaches your core muscles how to work together, which is actually how the human body is designed to move. When you are able to integrate the chains of muscles in your body, you can strengthen and realign your core and spine, which can help decrease existing back pain. The good thing about this is that there is no equipment required, so you can practice the exercises anywhere at no cost.

    How to Practice Foundation Training

    There are three primary principles of Foundation Training.

    Anchoring – This involves doing the exercises while barefoot and walking barefoot as frequently as you can. While barefoot, be mindful of pushing your feet into the ground. Pushing back against gravity and seeing your feet as “anchors” to your body helps you activate the muscles in your toes, arches, and ankles.

    Decompression – With this, you are actively lifting your rib cage up, whicn engages your sternocleidomastoid muscles, which help in the movement of the rotation of your neck and head. You also want to breathe into your rib cage while you are activating the muscles in your core. When you exhale, keep your abdomen lifted.

    Integration – Foundation exercises integrate the muscular chains in your body. By doing these exercises, most people feel a difference in their muscles and pain within one to two weeks. After three weeks, profound differences are often noticed, especially if you are practicing the exercises for five to 10 minutes each day. Because you aren’t exercising your muscles to the point of straining them, you do not need to worry about a recovery period because you are not breaking down microfibers in your muscles that need time to repair.

    Rather, you’re repatterning, which means you are teaching your body how to move better. Doing exercises that improve your posture such as the exercises in Foundation Exercises are an important part of properly supporting your body on an everyday basis, and will help you safely perform high-intensity exercises without putting yourself at risk for injury.

    This stretch helps reinforce the correct movement of your spine while strengthening your back by distributing your weight through the muscle chains in the back of your body. This makes your weight shift back to your heels and pushes your pelvis out. This helps lengthen your hip flexors, which is a major factor in the strength of your core. Having powerful hips gives you flexibility, athletic ability, and balance.

    1. Stand with your feet shoulder-width apart and thrust your hips out behind you while lengthening your abdomen and widening your chest. Stretch your arms backward and point your thumbs out. You should feel a stretch in your lower back while doing this pose, and hold it for 20-30 seconds.

    2. Next, move your arms as high as possible overhead with your thumbs facing inward toward each other, while pushing your hips back and lengthening the muscles in your back. You should feel the stretch in your back. Engage your hamstrings by pushing your knees together and slightly straightening your legs.

    3. Then, walk your hands forward with your feet on the floor so your body is in the shape of a V. Push your hips up and back until you feel a deep stretch between your hips and your hands. Make sure that your knees remain slightly bent while you are doing this stretch.

    4. Finally, place your hands on your shins, while holding your weight on your heels. Widen your chest by squeezing your shoulder blades together while you gradually raise your chest and extend your back. You will start to feel the muscles in your lower back stretch, at which time you need to push your hands out behind you and push your knees back so your weight is maintained on your heels.

    Holding all of these poses for 20-30 seconds can reduce back pain naturally and in a very inexpensive way. You can do these exercises any time you feel back pain coming on.

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  • Drinks to Avoid in the Summer

    June 8, 2019 by

    With summer approaching, it is a good time to think about how hydrated your body is. Nothing feels better than a cold drink when you’re hot, and water is always your best bet, but what about some other drinks that are commonly consumed in the summer months?

    There are certainly some drinks that are best avoided to make sure you stay healthy and hydrated over the summer. You don’t want to overload your body with sugar and carbs while you are trying to hydrate and cool down. In order to prevent yourself from gaining weight during the summer months, be sure to avoid drinking the following drinks:


    Soda can negatively impact your health in several ways, from putting you at a higher risk of obesity and developing type 2 diabetes to damaging your dental health. You may find yourself turning to diet soda, however, this artificial alternative to real soda can quickly lead to cardiovascular disease and put you at a higher risk of developing dementia or having a stroke.

    Wine coolers

    When you add extra sugar and fruit juice to wine, you end up with a sweet wine cooler that is typically made from very low-quality wine. Wine coolers have artificial ingredients such as food coloring, flavors, and artificial sweeteners such as aspartame, which makes them an unhealthy choice all year round.


    Not only is the alcohol in beer unhealthy for you, but beer has a lot of empty calories and it is also a strong uric acid trigger. When you have high levels of uric acid in your blood, you are at a higher risk for developing gout, high blood pressure, obesity, and kidney disease. Further, the alcohol content in beer is dehydrating, which can be very dangerous during the summer months.

    Lemonade or fruit juices

    Of course lemonade sounds very refreshing when you are in the heat of the summer, and you probably see it everywhere you turn. However, when you buy pre-made lemonade from the store, it is full of added sugar, artificial colors and flavors, and high fructose corn syrup. If you want to have a healthy alternative to store-bought lemonade, make you own using a natural sweetener like stevia or monk fruit. This way, you can control its ingredients and make sure that there is nothing artificial in your beverage.

    Sweetened teas

    While tea in and of itself is healthy, when you add a lot of sugar to it, it becomes fattening and will make your blood glucose level spike. This will have you reaching for more sugar in a matter of hours. It is fine to drink fresh iced tea that you brew at home, even if you want to sweeten it a bit with some stevia, but avoid buying sweet tea from the store or ordering it at a restaurant.

    Energy drinks

    You probably have a lot going on in the summer with the longer amount of daylight and the outside activities going on. However, don’t reach for an energy drink to help get you through a long day. While energy drinks can give you a boost of energy in the short term, they can have very severe consequences in the long run, such as anxiety, stroke, caffeine toxicity, irregular heartbeat, addiction, and even death.

    Sports drinks

    People often drink sports drinks in the summer, thinking that they provide the body with extra hydration because of the added electrolytes. However, they are also full of sugar and artificial ingredients, which make them as unhealthy for you as drinking a soda. If you are concerned about your level of hydration, the best thing you can drink in the summer is water.

    Frozen coffees

    Iced coffee probably sounds good on a hot morning, but these drinks are often the equivalent of a milkshake in terms of nutrition. Not only are they full of sugar, they often have toppings, artificial flavors, and more sugar than you should eat in an entire day. If you enjoy drinking iced coffee, drink it black and add a bit of stevia and organic milk if you want to make it creamy.

    Your best bet in the summer is to stick to water. Add some lemon if you want some additional flavor, or throw in some frozen strawberries or other fruits to give yourself some variety.

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  • Why is Coconut Oil So Healthy?

    June 7, 2019 by

    Coconut oil is often used in cooking, but it can also be used as a carrier oil for your essential oils and your and moisturizers that you use on your skin and hair. Coconut oil is full of high-quality healthy fats like saturated and unsaturated fatty acids and polyphenols, which are both important to maintain great health. Many studies have found that coconut oil is great for helping people achieve optimal health. Here are some ways that coconut oil can benefit your overall health.

    Improves Cholesterol and Heart Health

    Studies have shown that coconut oil can help increase your levels of HDL (healthy) cholesterol, which helps improve heart health. Because most of these studies are based on short-term results, it is important to use coconut oil in moderation if you are using it to control your cholesterol levels.

    Studies have shown that half of the fats that are found in coconut oil are medium chain triglycerides, like lauric acid. Medium chain triglycerides are easily absorbed by your body and then transformed into energy. Research has further shown that a diet that is rich in extra virgin coconut oil can increase one’s good cholesterol levels and reduce bad cholesterol levels.

    Promotes Weight Loss

    Coconut oil can help your body burn fat. Specifically, coconut oil can help reduce abdominal obesity, which is an important part of healthy weight loss. Because coconut oil is easy for your body to digest, and it promotes healthy thyroid and endocrine functioning, it can further help people lose weight. Coconut oil also increases your metabolism by reducing stress that is put on your pancreas, which helps you burn more energy and aid in weight loss.

    Can Relieve Symptoms of Dementia

    Recent research shows that consuming coconut oil may improve the brain function of those who are suffering from Alzheimer’s disease, especially when it comes to language and orientation skills. Studies have also found that the MCTs that are found in coconut oil are a significant source of ketones, which are associated with improved memory. However, more data may be needed to determine whether coconut oil can boost overall cognitive function.

    Can Help Prevent Yeast Infections

    Candida is a devastating disease that is caused by the excessive growth of yeast called in the stomach. Studies on coconut oil have shown that this oil can help relieve the internal and external inflammation that is caused by candida. Coconut oil is able to retain a lot of moisture, which keeps your skin moisturized, and the acids found in coconut oil help eliminate Candida albicans.

    Also, coconut oil works gradually to ease Candida, which helps people have enough time to deal with the withdrawal symptoms, unlike some pharmaceutical treatments that work very quickly, which can be uncomfortable when the body is rejecting toxins that are created while Candida is eliminated.

    Antimicrobial Effects

    Coconut oil kills viruses that lead to the flu, measles, herpes, SARS, hepatitis, and other serious diseases. It also gets rid of bacteria that may contribute to ulcers, infections, UTIs, pneumonia, and gonorrhea. Also, coconut oil can help eliminate fungi and yeast that lead to ringworm, athlete’s foot, diaper rash, and thrush.

    Kidney & Liver Health

    The medium chain triglycerides and fatty acids that can be found in coconut oil can help prevent kidney and liver diseases. Coconut oil can also help keep your pancreas healthy by offering relief from pancreatitis.

    Digestive & Immune System

    Lauric acid and monolaurin, which are saturated fats present in coconut oil, have antimicrobial, antibacterial and antiviral effects on the body. These saturated fats can help reduce bacteria, fungi, and parasites that lead to a variety of health issues.

    Stress relief

    Using pure coconut carrier oil while using essential oils in aromatherapy is soothing and helps reduce stress. Applying coconut oil to your head helps eliminate mental exhaustion. Research has shown that virgin coconut oil offers relief from stress in addition to its antioxidant properties.

    Wound healing

    When you apply coconut oil to infected areas, it creates a protective chemical layer that keeps dust, viruses, air, fungi, and bacteria away from the wound, helping it heal faster.

    There are many benefits of coconut oil, both internally and externally. Try to incorporate coconut oil into your everyday life so you can see how much it can improve your health.

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  • Best Ways to Get Vitamin B in Your Diet

    June 5, 2019 by

    Having a sufficient amount of B vitamins in your diet is an important factor in keeping your body mentally and physically healthy. If you do not have enough B vitamins, you could experience a variety of health issues, such as respiratory issues, dementia, psychiatric symptoms, and blood conditions.

    But how can you ensure that you have a sufficient amount of B vitamins in your diet and how do you know which B vitamins are the most important for your particular needs?

    Vitamin B12 is especially important for a variety of vital biological functions, such as your body’s ability to produce adrenal hormones, metabolize and break down fat, carbohydrates, and folate, produce red blood cells, absorb iron, boost the function of your nervous system, and support your brain health.

    B vitamins can be found in a variety of foods, so it isn’t too hard to make sure that it is in your diet. However, some foods are particularly high in B vitamins, and these foods are important to keep as a large part of your diet to ensure that you do not become deficient in this important vitamin. Here are some great food sources for you to get your much-needed vitamin B:

    Niacin (B3)

    Niacin is important because it protects your cardiovascular health by lowering your cholesterol and preventing arterial plaque from accumulating, which may lead to a stroke or heart attack. Some foods that have a lot of B3 in them are liver, veal, chili powder, peanuts, chicken, sun-dried tomatoes, and bacon. Some other options are paprika, baker’s yeast, espresso, duck, spirulina, soy sauce, and shitake mushrooms.

    Vitamin B6

    Vitamin B6 is essential for metabolism, especially your body’s ability to breakdown proteins. There is a direct relationship between how much protein you eat and how much vitamin B6 you should include in your diet.

    Nutritional yeast is a great source of B6. Other foods that include vitamin B6 include turkey, avocado, beef, spinach, chicken, wild-caught salmon, bananas, sweet potatoes, pistachios, potatoes, and sunflower seeds.

    B8 (inositol/biotin)

    Vitamin B8 is important for preventing the buildup of fat in the liver and heat, promoting healthy hair growth, converting food into energy, providing the brain with proper nutrients, and promoting proper nerve transmissions. B8 is an essential component of phospholipids, which is the most important type of fat in plants and animals. Some food source of B8 include meat, chicken, egg yolks, liver, fish, nuts, and legumes.

    Folate (B9)

    Folic Acid, also called vitamin B9 or folate, is a naturally-occurring, water-soluble vitamin. It plays a vital role in producing and maintaining new cells. Adults and children both needs B9 to stave off anemia.

    B9 comes in a synthetic form and natural form. The synthetic B9 is what is used in supplements, and B9 in foods is called folate, which is a natural form of this B vitamin. To boost your consumption of folate, eat raw, organic leafy green vegetables, broccoli, spinach, asparagus, pinto beans, turnip greens, kidney beans, and black beans.

    Vitamin B12

    Vitamin B12 helps in the formation of healthy red blood cells and nerve cells. It also helps in the production of DNA material that is found in your cells. A common symptom of B12 deficiency is fatigue or low energy.

    Vitamin B12 is found in animal tissues, which means that it is important for vegetarians and vegans to take a supplement. Some foods that have B12 in them are beef, lamb, snapper, salmon, shrimp, eggs, dairy, and poultry.

    Biotin (B7)

    Vitamin B7 is another B vitamin that plays a critical role in your metabolism. It also helps boost the health of hair, skin, and nails.

    In addition to healthy fat and protein, biotin can be found in cooked eggs, livery, kidney, salmon, almonds, walnuts, and peanuts. People often supplement with extra biotin if they are having issues with the health of their hair, skin, and nails, but if you have enough of this vitamin in your everyday diet, you likely don’t need to add more in the form of a supplement.

    B vitamins are important in the maintenance of your overall health, so it is important to make sure that you are getting enough of them in your diet. Make sure to include as many of these foods as possible in your everyday routine.

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  • How to Strenthen Your Shoulders with a Military Press

    June 4, 2019 by

    While doing a military press may look pretty easy, there is actually a very specific form you need to follow in order for it to be effective. This is the move where you are pressing weights starting at your shoulders and lifting them above your head.

    This is a great exercise to do if you want to tone your muscles, however, if you do it incorrectly, you can put yourself at risk for an injury. But if you do this move correctly, you can get the strong, sexy shoulders that you desire.

    So what is the best way to maneuver this exercise?

    You can start either sitting or standing, as long as your neck is long and straight and your arms are out to your sides, open, and your elbows are at a 90 degree angle and pointed toward floor. Engage your core and lift your hands straight up above your head, until your arms are fully straightened and extended and your palms are facing forward. Then, lower your back to your starting position, making sure that your hands remain higher than your shoulders and you are squeezing your shoulder blades together and downward during every rep.

    You should try to complete three sets of 8 to 12 reps of this exercise for best results. If your last 3 reps are not difficult, increase your weights or your reps, but don’t exceed 20 reps.

    If you need to add weight, hold your dumbbells or get a barbell and hold it in the same position, as long as your weights are remaining in front of your body so you avoid the risk of damaging your neck or rotator cuff. Make sure that the weight at the height of your movement and your elbows as they are descending never end up leaning behind your head.

    The military press is beneficial to your strength because they’re mainly a shoulder exercise, but they also work your other arm muscles like your triceps. If you want to incorporate some balancing activities into this move, you can do military presses while standing on uneven surfaces. If you want to add in some cardio, you can do the military press as part of a circuit. However, this strength exercise is typically just for gaining strength in your shoulders.

    While there are a lot of shoulder exercises that you could do, the military press requires you to do the major functional movement of pressing at your shoulders, which allows you to lift a higher amount of weight than other shoulder strengthening exercises like simple raises.

    However, just because this is a very basic move, it can easily be done wrong, which can largely increase your risk for becoming injured. Also, doing military presses too often may lead to shoulder issues, such as tearing or damaging your rotator cuff. If you have any kind of shoulder issues or pain in your shoulders, this is not an exercise that you should do, as it will only further your injury.

    However, doing military presses shouldn’t be your first option when it comes to shoulder moves. You need to build up your strength in your major muscles so that you can safely hold your weight above your head without possibly damaging your rotator cuff. If you are doing a full body workout, go ahead and skip this exercise because you will benefit more from working on the larger muscle groups such as your chest and back.

    However, this move does benefit you when you add it to your regular upper-body workout routine. This is an ideal exercise to add to a superset or HIIT routine, along with chest exercises such as flies or presses, back exercises, and bicep curls.

    If you’re a beginner, start without weights. Once your biomechanics are perfected, do the move with some dumbbells, a barbell, or even a resistance band. Start by doing this move while you’re sitting in order to keep yourself stable before doing the exercise standing up.

    This exercise will help strengthen and tone your shoulders, as long as you are careful to do it correctly. You don’t want to do this exercise without the proper form because you will be putting yourself at risk for injury.

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  • Signs You Could be Overtraining

    June 3, 2019 by

    Whether you are in a new relationship or you have been together for a long time, it’s important to always put forth the necessary effort to strengthen your bond with your partner. Even just spending more time with your partner unplugged- with no cell phones or laptops- can have a positive effect on your relationship.

    If you love to train for big races or competitions, you have probably thought about overtraining and ways you can avoid it.

    When you over-train, you will notice that you have a reduced amount of exercise performance or your health seems to be fading because you are exercising too much and you are not giving your body enough time to recover.

    When you train, you are putting stress on your body by breaking down your muscles. As your muscles recover, they get stronger and become more fit as your body works to rebuild that muscle. This means that if you train and break down your muscles and then train again without giving them proper time to recover, you never get to the point where your body is building strength.

    However, it can be hard for some to make recovery a priority, especially because people often think that more is better. It can also be hard to tell if you are overtraining. Here is what you should look for if you may be overtraining.

    You’ve hit a plateau

    If you find yourself getting weaker or you have stopped seeing results despite your efforts, you may be plateauing. This is also true if you can’t increase the weight you are lifting anymore or your stamina and endurance are not improving.

    Your mood is erratic

    If you are feeling stressed, moody, anxious, sad, or depressed, it could be a sign that you are overtraining. Because your body is experiencing microtears while you are working out and it is essentially breaking down, the balance of your hormones and your mental health may also begin to be impacted.

    Your sleep is off

    Along with hormone changes and extreme soreness, it may be tough to get a full night’s sleep, which is an important part of recovery from exercise. Fatigue is commonly experienced when you exercise a lot but don’t get enough sleep. You may experience low energy due to the high levels of cortisol that you experience when you are stressed.

    You get sick a lot

    Overtraining compromises your immune system, which means you’re more likely to get sick if you come into contact with a virus. Training while you’re sick can make worse. You have to make sure that you are resting.

    You more sore than you usually are or an old injury is coming back

    Exercise leads to inflammation, and when you don’t allow your body to recover, you are more likely to become injured.

    You have amenorrhea

    If you have extreme weight loss or a large change in hormones, it can alter or completely stop your menstrual cycle, which is a major sign that you’re overtraining and you need to rest.

    You’re losing muscle mass

    See if your gym can monitor whether or not you’re losing fat or muscle. If you are losing muscle mass, it means that you are likely overtraining and not allowing yourself to have enough fuel during your recovery time after workouts.

    How to Prevent Overtraining

    To prevent yourself from overdoing your workouts, you need to follow a training program that includes recovery days. You should always take at least a day off from working out or at least just take a short walk during that day.

    Don’t do more than two difficult workouts in a row and make sure that you are alternating the parts of your body that you are exercising. If you feel like you are experiencing any of the symptoms above, take a break and allow your body to rest. During your recovery times, you should be stretching, foam rolling, icing, and making sure that your diet consists of healthy proteins that allow your muscles to rebuild themselves. You can even use this time to do some yoga or meditation in order to reduce the stress on your body and in your mind. As always, make sure that you are properly hydrating and you are getting enough sleep so you can optimize your health even during the days when you feel like you aren’t actively doing anything to increase your strength or lose weight. Your body will thank you for this.

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  • Four Ways to Strengthen Your Relationship

    May 9, 2019 by

    Whether you are in a new relationship or you have been together for a long time, it’s important to always put forth the necessary effort to strengthen your bond with your partner. Even just spending more time with your partner unplugged- with no cell phones or laptops- can have a positive effect on your relationship.

    Here, we will go over four ways that you can strengthen your relationship by making small changes to your routine. They may not sound like much, but they add up to a huge result that can create a longer lasting bond with each other.

    Wake Up Earlier

    This can be on weekends and on weekdays. If you allow yourself to have some extra time with your partner in the morning, you can ease into your day without any stress and not be annoyed by your partner taking too much time in the bathroom. Get up a bit earlier than you usually do and have a leisurely breakfast with your partner to start your day off right.

    Let’s say you get up at 6:30 to be out of the house by 7:30 and every morning is chaotic. Start getting up at 6:00 instead to allow yourself those extra 30 minutes to relax and enjoy each others company rather than rush each other out the door, which only makes for a stressful beginning to your day.

    Eat at Home More

    When you eat at home instead of dining out, several good things happen. First, you can spend time with your partner getting creative in the kitchen. Give each other new ideas of what to make or teach your partner how to make some of your favorite dishes. Secondly, you can eat dinner in peace at home without the hustle and bustle of people walking around a restaurant. Finally, you can save money by eating at home, which can then be used for more special and memorable dates that will bring the two of you closer. Sure, it is special to go out for a meal every now and then, but keep it for special occasions.

    Limit Your Use of Social Media

    There is really no need to be checking your social media with you are with your partner. Instead, spend that time socializing with the one you love. Social media is distracting and once you sign on, it is easy to get wrapped in people’s posts. Before you know it, you have been on social media for an hour and your partner is still waiting to hear about your day. Just keep in mind that in a week from now, you won’t remember anything that you read on social media today.

    Exercise Individually

    Exercising together might seem like a good way to spend time together, but the truth is, the likelihood that your exercise needs are the same are very low. Do your exercising separately so you can each do what you need to do to keep your body healthy. The healthier you can be for yourself, the better you can be for your partner.

    While your partner may prefer lifting weights or doing HIIT exercises, you may prefer going for runs or swimming. You should each do what works best for you.

    It can be hard to keep a relationship going strong, especially if you have been together for a long amount of time. However, being mindful of some of your habits and routines can impact the quality of your relationship. Take these factors into consideration when it comes to your own relationship and think about if you have any room for improvement so you can build a strong and healthy bond with your partner.

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  • Impact of Pollution on Health

    May 8, 2019 by

    A recent law enacted in London charges motorists over $16 a day to drive into the area if they do not meet specific strict emissions standards. This law in meant to reduce emissions from cars by almost 50% in London.

    The majority of the population in London support this law to charge polluting vehicles because air pollution in London is a public health emergency that leads to around 40,000 deaths each year.

    Research has shown that in 2015, 9 million premature deaths were a result of pollution, which accounted for 16% of deaths worldwide. Breathing polluted air results in insidious damage beginning in the womb and compounding over one’s lifetime. Over 3% of premature births are caused by air pollution– especially dirt, soot, dust, and smoke. These particulates permeate the body and lead to chronic inflammation, which increases one’s risk of chronic health problems, such as cancer and lung disease.

    Exposure to pollution may also lead to low birth weight in babies, intrauterine growth delay, stillbirth, congenital anomalies, and delays in fetal brain growth.
    Air can impact unborn babies because pollution particles can enter the placenta and potentially harm the developing fetus.

    Particles from pollution don’t have to enter a baby’s body to have a negative impact on their health. Because pollution can impact the placenta, it has a direct effect on the fetus. Air pollution is also very harmful for children, causing respiratory diseases that lead to 543,000 deaths of children under the age of 6 every year. It also leads to asthma in 14% of children worldwide.

    Even children living in low-emission zones have a reduced lung capacity, and no improvements are seen even if minor improvements in air quality are made.

    Vehicle emissions lead to air pollution, but other factors such as corn, are often-overlooked sources as well. Air pollution that comes from growing corn has been related to 4,300 premature deaths each year in the U.S. — with associates costs reaching up to $64 billion.

    Most of the pollution from growing corn comes from the emissions of ammonia from the nitrogen fertilizer, which accounted for about 70% of the deaths. Ammonia is released from nitrogen fertilizers as they break down. Once the ammonia in the air reaches industrial areas, it creates microparticles as it creates a combination with pollution from diesel and petroleum combustion. People living or working near these areas have a higher incidents of disease. The closer people live to factory farms, and the more livestock at the farm, the more lung diseases are revealed. Research has demonstrated that in some densely populated regions, emissions from farming are much more harmful to people’s health than other sources of air pollution.

    Researchers have known that soil microbes change nitrogen-based fertilizers into nitrogen oxides, which are then released into the air. However, it has been underestimated the amount of gas that is produced form fertilizer. Also, while researchers thought gas would increase linearly, or remain at 1% of the amount of fertilizer used, they found that the increase in harmful pollution was actually exponential, meaning that it greatly increased with only a small amount of an increase of fertilizer.

    In California, crop lands may lead to as much as 51% of nitrogen oxides in the air, especially in places that use man-made nitrogen-based fertilizers. Air pollution has even been linked to diabetes, brain damage, and heart damage. Breathing polluted air is harmful to the health of people of all ages, from infants to adults. While lung function typically declines with age, research shows that air pollution speeds up the decline in lung health. Living in an area with more air pollution has also been linked with Type 2 diabetes in adults and decreased brain function, as well as sleep disturbances.

    MRIs have shown evidence that exposure to air pollution negatively impacts brain structure, indicating that higher exposure to pollutants is associated with a reduced total brain volume. The evidence for the effects of exposure to air pollution on the heart in adults is strong. Breathing in polluted air can aggravate existing heart conditions and add to the development of heart disease, resulting in more hospital admissions and an increased number of deaths from heart disease.

    TO decrease your exposure to polluted air, you can purify your home’s air and you can eat a diet of anti-inflammatory omega-3 fats, which are heart healthy and can protect your cardiovascular system from damage due to air pollution. Vitamins C and E can also improve your health, which can be especially helpful to children suffering from asthma. B vitamins in high doses have shown themselves to completely reverse damage possibly caused by air pollution. Corn can also be created in a more environmentally friendly way in order to reduce pollution.

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