Working out at home is better

If you don’t have access to the gym or the thought of a crowded gym makes you cringe, there’s a simpler and cheaper way that you can still stay fit; work out at home. There are pros and cons to both working out at home and in the gym.

Getting the motivation to workout may even be difficult as it is, but actually transporting yourself to the gym is a whole other battle. You have to get dressed, drive to the gym, change into workout clothes, and anything else in preparation to actually workout. Gyms are also getting more expensive and busy during the times that you are available to go.

Here are some more reasons why working out at home is even better than the gym:

  • Home offers a place that fits your program
  • Home offers a place to get the results you desire
  • Home offers a chance to use effective equipment
  • Hone offers an environment where you can better concentrate
  • Home offers the best way to achieve the workout you planned
  • Home offers the change to exercise without ego

Even if you do not have weights at home, do not worry. Working out without weights has actually been proven to both intensify and speed up your metabolism. If you can avoid the distractions that may exist in your home, working out there may actually be even better.

In the end, it is your decision as to whether or not you decide if working out at home will work for you or not. It all depends on your needs, desires, and daily schedules.


It is important to have a cheat day while dieting

“Cheat days” may be a touchy subject for dieters because many are all for it, yet many are also quite against it. Some struggle with it because they feel like being allowed to indulge in unhealthy foods for a day will make them feel guilty and consequently make them develop bad habits again. However, your physical and mental health can actually benefit from a cheat day every so often.

It’s important to understand what a cheat day actually is. It doesn’t mean that you can spend an entire day eating whatever you please, once a week. Instead, it means you can designate one day where you can eat something that you may have cut out of your diet such as bread, pizza, cake, cookies, or ice cream. It can even be as simple as ordering a carbonated drink rather than water.

The purpose of cheat days are to reward yourself for all of your hard work; it can be something that you look forward to and work towards. It can help you fight with your temptations knowing that you already designated a day where you can have that treat, rather than constantly fighting it every day. Without a cheat day, you may be in danger of binge eating if you finally give in. Then, it can lead to starving yourself or crash dieting which will ultimately be harmful to your overall health and fitness plan.

See Dr. Oz’s “Fat-urday” cheat day for an example of what you could do if you are struggling with this.

Benefits of green tea

Originating in China, green tea has been used as a medicine for thousands of years. It serves many great purposes from lowering blood pressure to preventing cancer.

Some of the benefits of green tea according to Lifehack are:

  1. Weight loss
  2. Diabetes
  3. Heart disease
  4. Esophageal Cancer
  5. Cholesterol
  6. Alzheimer’s and Parkinson’s
  7. Tooth decay
  8. Blood pressure
  9. Depression
  10. Anti-viral and anti-bacterial
  11. Skincare

How much should you drink? Even though green tea has many benefits, one cup of tea a day will not be sufficient. Many sources say that you can drink as little as two cups a day, up to even ten cups. You just need to find a good range that personally works for you so you get the benefits without having to go to the bathroom constantly.

Another notable point is that green tea contains caffeine. Therefore, you should be aware if you are sensitive to caffeine then you should limit yourself.

The benefits of lemon water

Lemons are vitamin C rich citrus fruits that serves many health purposes. Not only does it enhance your beauty by rejuvenating your skin, but one of the main health benefits of it is to help kickstart the daily digestion process. Thus, it paves way for losing weight faster as it is a great weight loss remedy. It is a perfect drink for the morning because it has the power to flush out body toxins which ensures smooth bowel functions due to its high mineral and vitamin content.

How to do it: Squeeze 1/2 a lemon into a glass full of warm water. It should be lukewarm, not scalding hot or ice cold water because it will be easier for your body to digest first thing in the morning. Purified water and fresh lemons should be used rather than bottled lemon juice. You should drink this in the morning before you even eat breakfast, which is important not to skip as well.

A blog called Tastyyummies gives 10 benefits to drinking warm lemon water every morning.

Tips for eating healthy when eating out

Life is a gift. Never forget to enjoy and bask in every moment you are in.” – Unknown 

Eating out while being on a diet does not have to be a cause for panic. I am sure that you hear all about oversize restaurant portions and the plethora of fattening menu choices available all the time, but that does not mean dining out will doom your dieting efforts. 

When I am on my dieting plan, I still treat myself with a nice dinner at a restaurant once a week. It is usually on the weekend. Sometime it is a good thing to treat yourself to a good meal at the end of the week because of all the hard work that you do throughout the entire week. 

When I eat out, I usually ask for water or order fat-free or low-fat beverages, such as unsweetened tea or other drinks without added sugars. When I order sandwiches, I will ask for whole-wheat bread. In a restaurant, I advise you to start your meal with a salad, packed with veggies. It helps control hunger and you feel satisfied sooner. Do not forget to ask for salad dressing to be served on the side, then use only as much as you want. 

Choose main dishes that include vegetables, such as stir fries, kabobs, or pasta with tomato sauce. You can order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. If the main portions at a restaurant are larger than you want, you can order an appetizer-sized portion or a side dish instead of an entree. Other options are to share a main dish with a friend or take leftovers home. 

To keep your meal moderate in calories, fat, and sugar, you can order foods that do not have creamy sauces or gravies, add little or no butter to your food, and choose fruits over dessert. Do not feel bad about modifying your food as long as you are nice to the server. 

WayofGray shares 5 simple tips for dining out. Her tips are:

  • Get garnishes for your water
  • Ask for herbal tea with a big glass of ice
  • Do not be afraid to ask if anything is added to your meal
  • Ask for your sauces on the side

“Do not allow your healthy lifestyle to have you left out of the fun.” Gray said. “It is not about being 100 percent all the time. Do not be so hard on yourself, and ease up once in awhile.” 

Increase your endurance and stamina

Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.” – Buddha

When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling. However, those exercises are only a small part of the equation. You also need to improve your strength to improve your endurance and stamina. For examples, you can build your leg muscles and you will be able to propel yourself further in every step you take while running.

Other important aspects are to combine strength days with cardio days. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Only take a break if you physically cannot continue. Switching up your workout is essential to building endurance and stamina. The human body usually gets used to a workout after two weeks.

You must never work out on an empty stomach too. Always eat a protein-packed snack at least an hour before your workout. Your muscles need to be able to convert the food you eat into energy, so you can work out properly. When you eat the right food before your workout, your muscles have the ability to sustain long-term energy.

We are not all the same; everybody has different strokes. Sometime people need to take different paths to reach their goals. Active posts good strategies to boost your endurance in 7 simples steps:

  • Take one step at a time
  • Run Yasso 800s – a workout in a casual conversation with Runner’s World race and event promotions manager Bart Yasso.
  • Run long and slow
  • Make every workout count
  • Do Plyometrics
  • Run longer tempo runs
  • Run long and fast

Brain training to achieve your goals

A man must be big enough to admit his mistakes, smart enough to profit them, and strong enough to correct them.” – John C. Maxwell

It has been said that whatever you can dream, you can achieve. There is no greater time than now to begin to live your dreams. Your dreams are achievable if you put in the effort needed to make it work. Your mind is such that it can only achieve what it can conceive, whatever the dream is. You have to agree with your mind that you can achieve it, so that you can work together to achieve your dreams.

However, it is harder than it seems. We still need to train our brain to be in that stage of mind. In my experience, John C. Maxwell is the best teacher to help us reach that stage of mind. Maxwell said that his desire is to be like one of those encouraging teachers to us. He wants to prepare us to put our dream to the test so we can actually achieve them.

John C. Maxwell is an internationally respected leadership expert, speaker, and author who has sold more than 18 million books. He is the founder of EQUIP, a non-profit organization that has trained more than 5 million leaders in 126 countries worldwide. He has written over 70 books on the topics of leadership, teamwork, relationships, attitude, success, personal growth, and communication. The New York Times, Wall Street Journal, and Business Week have all nominated Maxwell as a best selling author.

I have read two of John C. Maxwell books, which are 17 Indisputable Laws of Teamwork and The 21 Irrefutable Laws of Leadership. The books definitely help me to think differently.