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  • Look out for each other

    Look out for each other

    It’s been a tough 21 months on everyone, and sometimes it seems like nothing’s going to get better out there. All over the world and here at home, people are worn out, stressed, and confused, right? Sometimes it feels like there’s nothing we can do. But there is. And that’s simple: We’ve gotta look out for each other. Reaching out to help someone else, or even just checking on them with a friendly phone call, immediately lifts you out of your own troubles. And it instantly makes the world a better place, even if it’s “only” in a small way. You never know how your moment of kindness will affect the other person, or how he or she might pay it ....

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  • This story blew me away

    This story blew me away

    have you ever heard of Hidilyn Diaz? She’s a weightlifter from the Philippines. I hadn’t heard of her until the Olympics. One of the best things about the Games (beyond watching the amazing athletes in action) are the inspirational stories, don’t you agree? Hidilyn’s story is one of my favorites. Talk about an underdog. Basically, everything was stacked against her. When she was young and just starting out in weightlifting, she didn’t even have any actual weights to train with or lift. So she used plastic pipes and concrete blocks as her weights, and later “graduated” to duffel bags stuffed with water jugs. She would do pull-ups on door ....

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  • My secret retirement plan

    I don’t know about you, but I want to be that 80-year-old busting out sweet moves on the dance floor at a wedding. What do YOU want to be able to do when you’re 60, 70, 80, and beyond? Have you thought about it? It doesn’t matter how old you are right now .... this applies to you TODAY. Want to climb mountains? Dominate the tennis court? Cycle through Europe? Grow the most amazing garden in the neighborhood, that you maintain all by yourself? Build homes for people who need a helping hand? Well, there is ONE THING you can do to boost the chances of those dreams becoming a reality. Ask yourself this question: Can you do them RIGHT NOW? Do you have the ....

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  • “Ready” isn’t a thing

    “Ready” isn’t a thing

    Let’s just get to it. The idea of being “ready” is unrealistic for making healthy choices as adults. Why? Because we can’t always be “ready.” And if we insist on waiting until we are, then we might be waiting forever. When we’re planning to adopt healthy habits like exercising and eating right, this ideal state of being “ready” usually doesn’t come. Instead, we have to start taking the actions we need to take, and from that comes the sense that we’re doing what we “should” be doing. You’ve heard the expression “fake it till you make it,” right? It just means: Do the right thing, even if you ....

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  • Hustle & grind ? fastest route to results

    Here’s something you might be surprised to know if your social media feed is anything like mine. The “hustle and grind” is NOT the fastest path to your results. In fact, for some people, it’s a path to NOWHERE Especially if you have responsibilities … like a career, family, home, pets, etc.! It’s true: the idea of “go hard or go home” might be exciting at first. But a few weeks later? Not so much. This way of thinking can leave you feeling tired, sore, and worn out! All that stress can actually work AGAINST you. There IS a better path Listening to your body’s cues Making small, sustainable changes that add up to BIG results ....

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  • 5 Best Snack Foods for Building Muscle

    5 Best Snack Foods for Building Muscle

    When your goal is building muscle, packing on protein, and avoiding foods high in sugar is a must. Eating is an essential part of the recovery process after any strength training session, but not everyone has time to sit down for a full meal. Here are the top snacks that will help you refuel on the go. 5 Snacks to Supplement Strength Training 1. Nonfat Greek Yogurt Greek yogurt is high in protein but low in fat, making it the perfect post-gym snack for building muscle. A single container of nonfat Greek yogurt contains about 16 grams of protein . You can also mix in ingredients like protein powder, berries, or honey for additional protein, vitamins, and antioxidants. 2. Homemade ....

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  • 5 Tips for Overcoming Gym Anxiety

    5 Tips for Overcoming Gym Anxiety

    Gym anxiety or “gym-timidation” is a common problem for those who want to improve their fitness. Many people feel judged, like everyone is watching them step onto the treadmill or work with resistance bands. This feeling results in self-consciousness and inconsistent workout schedules. If such nervousness has kept you out of fitness centers for too long, use the following tips to take control and enjoy a healthier, happier you. How to Banish Gym Anxiety for Good 1. Practice Proper Form Prepare by first practicing proper exercise form at home or in your backyard. Use a mirror or have a family member spot you to ensure you do the workout correctly. You’ll build confidence ....

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  • Your Guide to a More Holistic Diet

    Your Guide to a More Holistic Diet

    If you want to live more holistically, changing your eating habits is a smart first step. Though it may feel daunting at first, it’s relatively easy to start incorporating more fresh, whole, and organic foods into your diet. Here are a handful of nutrition counseling tips on how to eat well for a holistic lifestyle. 4 Diet Tips for Holistic Living 1. Snack Frequently Ideally, eat every three to four hours to regulate your metabolism and blood sugar while minimizing cravings for unhealthy foods. The most effective way to accomplish this is by keeping healthy snacks on hand, which should include nutrient-rich fruits, nuts, seeds, and juices. 2. Take Supplements Even when you begin ....

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  • 5 Ways to Increase Motivation at the Gym

    5 Ways to Increase Motivation at the Gym

    Motivation can be difficult to maintain when it comes to working out at the gym. Some days are full of energy, while others tend to make you want to kick back and relax. Overcome the lethargy by implementing the following tips and finding a way to alter your perspective. How to Maintain Motivation for Your Workout 1. Wear Appropriate Attire Changing into a set of workout clothes helps to ready the mind for a trip to the gym. It doesn’t matter whether you feel up for it or not. This definitive act will cause the subconscious to realize that the body is getting ready to move, increasing your chances of heading out the door. 2. Set Goals Going to the gym without a goal in mind ....

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  • 4 Compelling Reasons to Join a Fitness Class

    4 Compelling Reasons to Join a Fitness Class

    Whether you’re looking for a way to get in shape or simply want to increase your strength and flexibility, a fitness class can help you meet your goals. From strength training to boot camp workouts, you can select a class that focuses on the areas of your health that you want to improve. If you’re still on the fence about joining a group workout, consider the following advantages. Top Benefits of Group Workouts 1. Socialization A fitness class not only gives you the chance to get healthier, but also to make new friends and get regular interaction. When you work out surrounded by friends, you have a more fun experience, which will keep you coming back every week. Looking ....

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