What are the Risks and Benefits of the Keto Diet?

The keto diet is among the most popular diets today. Unlike the usual American diet that is composed of 50% to 60% carbs, the keto diet requires you to consume 70% fat, 20% protein, and 5% carbs.  After you follow the keto diet for several days, your body will start using fat for energy. This is called ketosis. We already know how popular the keto diet is, but what are the risks and benefits of this fad diet? Let us find out.

Benefits of the Keto Diet

The keto diet focuses on consuming foods that contain ample amounts of protein, very few carbs, and lots of healthful fats. In this article, we will discuss the benefits and risks of the keto diet to help you decide whether it is the right diet for you or not.

For weight loss

Most people follow the keto diet to lose weight. The weight loss is initially due to loss of water since you reduce the number of carbs you take, and your body consumes the carbs stored in your liver, which holds onto water. The keto diet requires you to eat more whole, high-fat foods, which will help you lose more weight. By reducing carbs, you will also reduce simple, refined carbs and sugar. This will help you gain more energy.

To potentially reduce the risk of certain types of cancer

One study shared that the keto diet may be a suitable and safe complementary treatment that can be used together with radiation therapy and chemotherapy in people with certain types of cancer. The keto diet will subject cancer cells to oxidative stress, causing them to die. One study also suggests that the keto diet could reduce the possibility of insulin complications because it lowers blood sugar. However, studies in this field are limited. Researchers need to conduct more studies to completely understand the possible benefits of the keto diet in cancer treatment and prevention.

For possible neuroprotective benefits

Some studies suggest that the keto diet may offer neuroprotective benefits, which can help protect the brain. Therefore, this kind of diet may help manage or prevent Alzheimer’s disease. However, more studies are needed to understand the effects of this diet on the brain.

To improve PCOS symptoms

PCOS or polycystic ovary syndrome is a hormonal disorder, which can lead to excess production of male hormones, polycystic ovaries, and ovulatory dysfunction. A high-carb diet is not suitable for people with PCOS because it can cause weight gain and skin problems. One study assessed 5 women for 24 weeks and discovered that the keto diet improved various symptoms of PCOS, including hormone balance and weight loss.

To potentially improve heart health

High cholesterol levels can increase the risk of heart disease. Since the keto diet reduces the amount of cholesterol that a person consumes, it may help lower one’s risk of heart disease or complications.

For its potential to reduce seizures

The amount of carbs, fat, and protein in a keto diet changes the way your body uses energy. By following a keto diet, your body will achieve a state of ketosis. It is a metabolic process in which the body consumes ketone bodies for fuel. According to the Epilepsy Foundation, ketosis can help reduce seizures in people who have epilepsy. More research is needed to determine how effective this diet is, but it seems to offer the best results in children with focal seizures.

Risks of the Keto Diet

The keto diet may offer a lot of health benefits, but it comes with some risks as well. Staying on this diet long-term can have adverse effects on your health, such as the increased risk of kidney stones, vitamin and mineral deficiencies, and fat build-up in the liver.

The keto diet has various side effects known as the keto flu. These side effects may include fatigue, nausea, constipation, low blood sugar, headaches, and vomiting. These symptoms are normal at the beginning of the keto diet because your body is adjusting to its new source of energy. The keto diet is not suitable for everyone. It should be avoided by people with eating disorders, pancreatitis, or kidney disease. Breastfeeding and pregnant women, and insulin-dependent people should avoid this diet as well.

That is why you should speak with your doctor before you change your diet. The keto diet severely limits carbs, but some carbs offer health benefits. If you prefer a less restrictive diet, you should adapt one that includes a wide range of healthful fats, nutritious protein sources, and nutrient-dense, fibrous carbohydrates like vegetables and fruits.

Best Exercises to Include in Your Gym Routines

Going to the gym regularly brings amazing health and fitness benefits. But if you want great results shown on your scale, you need to perform the right exercises during your gym workout routines. Do not just work out. Make sure to make incredible progress over time. You might need to commit to working out at the gym for at least 4 to 5 days every week. You can just work your way slowly as time goes by.

To make the most of your gym routines and workout sessions, you need to perform only the best exercises during your gym routines. However, not everyone is aware of the exercises that must be done. You won’t have to think about your fitness routines if you have a personal trainer like those at Truth Gym Gallery. These best exercises include the following:

Walking

 

At first, I thought walking exercises at the gym weren’t a big thing until I learned that it is one of the best exercises to include in your gym routine. The reason this exercise is a winner is that you can walk anytime and anywhere. Consider using the treadmill for your walking exercise at the gym.

 

If you are just starting with walking for fitness, I would suggest that you begin with 5 to 10 minutes at a time. Try adding a few minutes more until you reach 30 minutes per walk. Quicken your pace later on.

 

Interval Training

 

It’s best to include interval training in your gym routine because this boosts fitness levels and burns calories that help you lose weight. The idea is to modify your workout’s intensity rather than working out at a steady pace. To do interval training, whether you dance, run, walk or do cardio exercise, pushing up the pace for about one minute or two helps a lot. You can eventually back off for 2-4 minutes. The duration of the interval will depend on how long your workout is and the recovery time needed. The pacing can be fine-tuned with the help of a trainer. Repeat the intervals all through your workout.

 

Squats

 

These are also the best exercises for gym routines because they work on various muscle groups and your hamstrings, gluteals, glutes, and quadriceps. To do squats, you must position your feet apart at shoulder-width. Make sure that your back is straight. The next step is bending your knees and lowering your rear, similar to the way you sit down on a chair.

 

Your weight must be distributed evenly on three points of your feet, such as the inside ball, outside ball, and the heel, which forms a triangle. Your knees will not stay in line with ankles that way; however, other parts of the body will experience less strain. You can consider adding dumbbells as soon as you can do about 12 repetitions well.

 

Push-ups

 

These are also the best exercises to include in your gym routines because they strengthen core muscles, triceps, chest, and shoulders. In doing a push-up, position your hands a bit wider apart in shoulder width. Position your toes properly on the floor. If you are struggling with this position, begin with your knees on the floor. Make sure that your body makes a straight line from the shoulders up to the feet or the knees.

 

Your abs and rear-end muscles should be kept engaged. You also need to be bending your elbows to lower down to almost the extent of touching the floor. You will then need to lift your back by pushing through your elbows. Your torso must be maintained in a straight line all through the move.

 

Lunges

 

Just like the squats, these also work on the lower body’s major muscles. Lunges also enhance your balance. To make lunges, take a bigger step forward, ensuring that your back is straight. You will then need to bend your knees for about 90 degrees. Your weight must be maintained on your back toes then you’ll need to lower your back knee towards the floor. Never allow your back knee to touch the floor.

These are just a few of the many best exercises that you can include in your gym routines. Incorporating the right exercises can yield better results and can also deliver enormous benefits to your overall health and fitness. Make sure that you commit to the best exercises to make the most of your every workout session at the gym.

 

 

The Best Health and Fitness YouTube Channels For Inspiration

Good health and a fully fit body are two very important things in life. Gym fees tend to be very expensive at times. I have also found it hard to sometimes fit the gym in my daily schedule. I tried solving this issue by hiring a personal trainer but noticed that it was very expensive. I also tried using fitness applications. These applications were helpful but most of them do not offer full services to non-subscribers. I now use YouTube channels which I have found to be very helpful. Here are some of the best health and fitness YouTube channels that I use.

 

Blogilates

Cassey Ho runs this YouTube channel.  Her perfectly shaped body is enough motivation to work out and have good eating habits. This YouTube channel is largely focused on female physical fitness. Cassey makes it easy to work out as she demonstrates through dances. Her workouts are a combination of pilates movements and pop music. All the videos on this channel do not use much equipment. The only equipment needed is a yoga mat which is also optional. I get motivated by the videos Ho posts showing her struggles to full physical fitness. I enjoy participating in single song challenges posted on this channel.

 

The Fitness Marshall

Caleb Marshall created this channel in 2014. He has, since then, shared user-friendly, entertaining, and heart-pumping dance videos. These videos are very good for cardio exercises. Although the videos are short, I found them very effective when doing cardio. The infectious rhythm of the workout videos took over me and made me exercise even better. Marshall makes sure that the videos are fun and engaging for all viewers.

 

HASfit

HASfit Company provides health and body fitness services for free since they believe that every heart deserves to be fit. The company has over 1,000 workout routines on YouTube. They also provide a 3-month fitness plan and a perfect diet to keep the body fit and healthy. All the training routines in this channel have detailed information on the number of calories they help to burn. I was happy to find a beginner’s video on this channel. I followed all the instructions given in this channel for myself and they really paid off.

 

Tone It Up

This is a health and fitness YouTube channel run by trainers Katrina Scott and Karena Dawn. This channel is full of short and dense workout videos. Katrina and Karena also help people by posting diets and recipes which can be used to improve health. The channel has shared links to their website which contains daily training plans and full training videos.

 

Jessicasmithtv

I recommend this channel since it is run by a certified trainer with 15 years of experience. She shares full-length training videos on a weekly basis. She has divided her channel into 13 playlists which are fully maintained. The channel also has training videos specified for people with physical limitations. I would recommend beginners to use HIIT videos. I also enjoyed watching her adorable dog which made appearances in some videos.

 

Fitness Blender

This channel has more than 4 million subscribers. It offers simple home fitness training routines. I found more than 500 full training videos on this channel. I now use this channel to do fitness routines at home. The channel has specified the training sessions that require training equipment. The trainers on this channel offer organized training sessions at low prices to any interested party. This channel’s videos are completely free. I found this channel offering more fun through the challenge section. I picked a video labeled ‘Brutal.’ This video made me realize that I needed more training than I was doing at the time if I wanted to be fully fit.

 

Training can get exhausting and discouraging at times. For this reason, it is important to have sources of inspiration at all times. For me, fitness YouTube channels are like companions. Seeing what other people are doing and what they are struggling with in the above channels keeps me going.

 

Cardiovascular Fitness – Why Is It Imperative to Health

Cardiovascular fitness pertains to the ability to handle aerobically challenging situations of varied duration. Heart disease is one of the world’s leading causes of death. Boosting your cardiovascular fitness can minimize the risks of developing heart disease by increasing your blood vessels, lungs, and heart’s efficiency.

The simpler it is to pump blood through the body, the less burdening it is on the heart. The contraction strength of your heart, the flexibility of your veins, and the productivity of your blood in terms of carrying oxygen will be improved if cardiovascular training is successfully executed.

The Importance of Cardiovascular Fitness

Cardiovascular exercise additionally helps in keeping a healthier body composition. Both anaerobic and aerobic exercise, particularly at higher intensities, adds to healthier caloric burn. The fat stored in your body is held for times of delayed or extreme action. Cardiovascular system training through high-intensity intervals boosts the activities of specific hormones, for example, growth hormone and testosterone, which stroke effective fat burning. While steady-state and low-intensity cardio burns a higher fat percentage, high-intensity exercises result in better calories burned. These also speed up enzymes linked with fat burning.

Having the right cardiovascular fitness somehow means having the confidence to complete activities with cardiovascular demand like swimming, hiking, biking, strength training, and even climbing the stairs. Being capable of moving through the day without feeling breathless can make a big difference in your level of confidence as well as your quality of life. An excellent cardiovascular foundation enables you to train harder during your strength sessions without feeling exhausted.

It’s quite common to do cardiovascular exercises as the only form of workout. Taking, for instance, a marathon runner having very intense cardiovascular fitness, but their muscles are weak because of lack of strength training and due to working similar muscles on one plane of motion.

Keep in mind the four important pillars of fitness, namely mobility, strength, cardiovascular fitness, and body composition. Suppose you are a marathon runner who developed cardio fitness but neglected other pillars of fitness. In that case, you’re protected from disease linked with the cardiovascular system but cannot handle aerobically demanding situations. You are still prone to the effects of having poor body composition, mobility, and strength. Lack of proper fitness training combined with just moving the joints in a single repetitive movement can worsen joint degradation and can result in immobility, poor posture, and overuse injuries.

Tips for Effective Cardiovascular Fitness Training

Now that you have already learned about the importance of cardiovascular fitness training to health, you also need to understand that these exercises are not the only component to being a fit, capable and healthy person.  The following are helpful tips to fitness train more effectively:

Vary Your Cardiovascular Activities

 

Your body can instantly cope with the kind of training that you perform, and this makes it hard to achieve similar results. To still be able to reap the benefits of your cardio training, change the type of training and the equipment. Battle ropes, circuit training, sled pushing, running, swimming and biking can be done on a daily or weekly basis to keep your fitness training challenging but more effective.

 

Stick with the Right Intensities When Training

 

One of the top pieces of equipment you can purchase to dial in your cardiovascular training is a heart rate monitor. Consider exercising within 60 to 80% of your maximum heart rate to reach optimal physiological outcomes. In case you do not have the monitor, you can just try using the RPE method.

 

Get the Right Rest Intervals

 

Try setting your working intervals from 15 to 60 seconds and have the right work-rest ratio such as 1:3 or 1:4. For instance, you do the sprint interval on your bike for about 15 seconds and then rest for a minute. The total duration of your workout must be anywhere from 10 to 30 minutes.

Be sure to progress whether adding seconds into your work intervals, taking seconds away from the rest intervals, or increasing the total number of intervals in a given workout. Your body can also quickly adapt to your fitness workouts, so strive for challenging sessions as time goes by. Remember all these tips to help you train effectively.

Compelling Reasons to Start a Keto Diet Now

The Keto diet is becoming more popular for a good reason. This diet is simple and delivers amazing results. Whether you want to boost brain health, increase energy, lose fat, improve blood sugar levels, or the overall health, keto might be the perfect diet you’re looking for. Nevertheless, before you get started with the keto diet, you need to take the time to understand what it is, how it works, and know the reasons to start this kind of diet now.

What’s a Keto Diet and How Does it Work?

Keto diet refers to an eating plan focusing on foods that offer lots of healthful fats and a sufficient amount of proteins but only a few carbs. The goal of the keto diet is to get more calories not from carbohydrates but fats.

Keto diet works through depleting the sugar reserves of the body. This results in the breaking down of fats for more energy. This also results in the production of certain molecules known as ketones used by the body as fuel. When the body burns fat, this can pave the way for effective weight loss. I am following some kind of diet before, but I immediately shift to a keto diet. Aside from being simple, this diet yields many good results and benefits to health.

Why Start a Keto Diet Now?

There are many good and compelling reasons to start a keto diet now. These might include but are not limited to the following:

Supports Your Weight Loss

Yes, you read that right! There have been many individuals who have lost weight on the keto diet. Now, don’t rush to start a keto diet just because you read that you could lose weight. It’s always better to consult an offline or online nutritionist before you take the plunge. People have also reported that they feel less hungry while on this diet as compared to other restricted diets out there. Weight loss comes from ketosis and decreasing calorie intake by getting rid of food groups.

Though fat is usually avoided due to its higher calorie content, studies revealed that the keto diet is more effective in terms of promoting or supporting weight loss as compared to low-fat diets. Moreover, the keto diet increases satiety and reduces hunger. These can be particularly helpful when losing weight.

Improves Heart Health

Losing even moderate weight while on a keto diet helps in lessening cardiovascular risk factors like high blood pressure and obesity resulting in lower LDL, which is known as bad cholesterol, and higher HDL or good cholesterol. This helps in protecting against life-threatening heart disease. If you care for your heart, this diet can be ideal for you since this is known to improve heart health. But remember that there are still restrictions that you need to consider.

Protects Brain Function

There is evidence that the keto diet benefits the brain. The most powerful evidence is linked to the treatment of drug-resistant epilepsy in kids. There is also evidences proving that the keto diet also reduces symptoms of Parkinson’s and Alzheimer’s Disease.

I am one of the many who were surprised to learn that a keto diet is also known to increase the number of mitochondria known as energy factory brain cells. Studies revealed that enhanced genes encoding expression for mitochondrial enzymes as well in the hippocampus. This is a part of the brain vital for memory and learning.

Lowers Blood Pressure

Hypertension or High blood pressure is undeniably a risk factor for many different diseases, including kidney failure, stroke, and heart disease. I have realized that one of the reasons why many individuals decide to get started with a keto diet is that it lowers blood pressure. Your risks of suffering from diseases are also reduced, therefore allowing you to live longer.

Improves Fitness

Research recommends that the keto diet speeds up muscle recovery, boosts fat burning, and improves endurance. Though the keto diet might not suit higher intensity activities, some research projects proved that this could enhance the performance of endurance athletes. Improving overall fitness is, therefore, one of the biggest reasons why people start a keto diet.

Conclusion

Since so much has been discussed about the Keto diet, it can be understood that it is highly beneficial for both the mind and body. Presently, many health enthusiasts are endorsing this form of diet on several social media platforms. That being said, there are several aspects of Keto diet that should be considered before embarking on a fitness journey. For example, those who are on a Keto diet should avoid starchy vegetables, sweetened yogurts, and fruit juices. There are several other restrictions that one should follow sincerely. To learn more about a Keto diet and its do’s & don’ts, consider visiting websites like 1 Raw Plant.

With all the compelling reasons mentioned above, along with the amazing benefits that a keto diet can offer, I must say that this kind of diet is worth pursuing. However, individuals have to keep in mind that the keto diet might be beneficial to specific people. It would still be best to consult your doctor and learn if the keto diet is really good for you before you get started.

Common Workout Injuries and How to Avoid Them

Working out is an awesome way to stay mentally stable, emotionally balanced, and physically fit. Body exercise can be done in many forms, but each method exposes us to a certain risk of injury if not done properly. Injuries are painful and always set us back from achieving our fitness goals, and depending on the severity of the injury, you could even face the possibility of being sidelined for months. However, if you decide to try something like “The best cbd cream” on the market, the levels of pain that you experience will be greatly reduced, which could positively aid your recovery. Of course, it’s also important to remember not to push yourself. We should give injuries the right treatment and care to prevent them from becoming serious. After a long time struggling with injuries, I noticed that they were preventable. I now have some measures that I follow to avoid getting workout injuries. Here are some common workout injuries and how to avoid them.

 

Runner’s Knee

40% of running injuries are caused by cartilage irritation. This injury occurs when the kneecap has a wrong alignment. The cartilage, which is under the knee cap, becomes worn out after a while. This causes pain when squatting, sitting, and moving down or up staircases. The pain becomes worse if the intensity of activity increases. This is a very painful injury that anyone doing running workouts should try to avoid. I avoid kneeling, squatting repeatedly, and placing a lot of weight on my knees. I also try to use short strides, strike the ground gently and have proper footwear when running.

 

Achilles Tendinitis

This injury, usually a result of hard training, causes pain on the large tendon. The pain is so intense that walking or running becomes difficult. A sudden change in the training intensity or wrong footwear can also contribute to this injury. People with this kind of injury have swollen heels and they experience sharp pains.

 

To avoid this injury, I always choose my footwear carefully. I make sure that the shoes I wear when running are comfortable especially on the heels. When training, it is advisable to avoid hill work and weight-bearing exercises. Regularly do exercises that strengthen calf muscles. Do not have high-intensity workouts as they might aggravate the calf muscle causing Achilles Tendonitis injury.

 

Pulled Hamstring

This injury causes pain at the back of the thigh. It is very common in athletes. The hamstring comprises four muscles that allow the bending of the leg at the knee. A hamstring strain happens when one of its muscles is overloaded. This overload causes a tear in the muscles. The pain is bearable in mild cases. Major cases are very painful and make it very difficult to stand or walk. This injury can be suffered when straightening a leg, bending over, or walking.

 

It can be avoided by warming up well before doing any workout exercises. Gradually increase training intensity and volume. Perform leg muscle strengthening exercises to make the muscles strong. It is also advisable to work on exercises that will not aggravate the injury after a recovery.

 

Shin Splints

This injury causes sharp pains in the shin. There is a feeling of a sharp inflammation that causes pain in the shinbone. The injury might be bad at times such that it causes serious pain with every step made. This injury is very common in new runners. It is mostly caused by a sudden increase in the frequency and intensity of workouts.

 

Trainers should gradually increase the training and in a nice method to prevent injuries among trainees. It is also advisable to do simple warm-ups before starting a workout. Stretch the whole body after a workout to calmly relax the muscles. Always have proper footwear which has nice, comfortable padding.

 

Biceps Tendinitis

This normally occurs on the upper arm and in front of the shoulder. It occurs mostly due to an overuse of the muscle, maybe in swimming or weightlifting. The injury causes inflammation between the upper biceps muscle and the shoulder bones. Biceps tendinitis is often accompanied by rotator and impingement cuff damage. The pain of this injury is felt with every overhead lifting done. This injury can be avoided by reducing overhead movements. Avoid regular workouts and get enough rest. The posture used when training can also cause this injury. Make sure the body is in a perfect position that allows free movement of the hands.

The Ultimate Guide to Proper Gym Etiquette

As a fitness enthusiast, the first thing I look for when I move to a new area is a gym. I have been to several gyms, and I have seen some things that drive me crazy with rage, especially when it comes to being orderly and neat. It does not sit well with me when I find a 5 lb plate where the 45 lb plate is supposed to be. I always feel that simple courtesy goes a long way.

 

Surely, leaving things how they were or better than we found them will not hurt. In the gym, etiquette is something every gym user should read into. Being respectful to fellow gym users and observing a little decorum goes a long way even during workouts. Below is an ultimate guide to gym etiquette that we should all strive to follow.

 

Leave Things As They Initially Were

After working out, it is common sense to return things where we picked them. Such items include the weights, dumbbells, yoga mats, and workbenches. Leaving them lying around could be dangerous; for example, another gym user may trip and injure themselves. Leaving other people to clean up after you is counterproductive to their gym time and a waste of their time and energy. If anyone feels that cleaning up after themselves is a burden, I would advise placing back the dumbbells in their rightful place as a form of workout.

 

Clean Up After Ourselves

After a workout session, we are bound to get all sweaty. Every piece of equipment that we have been using gets drops of sweat and germs. It is courteous and common sense to wipe down the equipment you have used at the end of the session. This makes it easier for the next person to use the equipment. Also, there will be no cross-contamination in case the first user had any infectious diseases. Just as we would clean up after ourselves in our houses, why not do it at the gym?

 

Watch the Surroundings

In the gym, there are very many chances of getting badly injured. Before walking to get those dumbbells, scan the surrounding. If a fellow gym user is lifting weights, it’s wise not to pass by their side. Accidents are prone to happen, and one might slide or let go of the weight and get badly injured. It is also important not to move so close to someone working out because we might ruin someone’s sets and rhythm.

 

Watching one’s surroundings also applies to taking care of the gym equipment. Avoiding dropping heavy equipment protects the floor, walls, and even the gym equipment.

 

Always Ask

If one is new in the gym, it is possible they are not very familiar with how to use various equipment. Misusing equipment can be hazardous, and one might end up causing more harm than good to themselves and others.

 

Also, it is important never to assume anything. For example, don’t just pick up and start using equipment from someone. It’s courteous to politely ask the other person if they are done using that machine before just jumping onto it. They might be taking a break, and it will be a big inconvenience if they have to wait or look for another machine.

 

Personal Space

Unless there is an agreement to work out or spot together, it’s very awkward to be all up in someone’s space. It doesn’t matter if someone is lifting or stretching; I would advise to leave them enough space. Invading someone’s area may end up disrupting their ability to focus, which makes them very uncomfortable. Being mindful of other people’s personal space is crucial because instances of accidents and injuries are minimized.

Songs to Keep You Going in Your Fitness Journey

Workouts are sometimes very tough and may need a lot of motivation to complete. At times, it becomes boring and morale is needed to even begin sessions. There is no better solution to these workouts than music. Music alone can easily change the tempo of a training session. There are some songs I listen to keep my spirits up when doing workouts. There are also different songs that I listen to motivate myself to finish workouts. Here are some amazing songs you might want to have on your workout playlist:

 

Lean On

This is an EDM song by MO, Major Lazer, and DJ Snake. It was the most streamed song on Spotify after its release in 2015. It has a catchy beat which keeps my mind lifted and motivated to face the task ahead. MO’s vocals in this song are also brilliant. It is in my workout playlist since I enjoy it and my body always wants to move to the rhythm of the song.

 

Level Up

The title of the song itself is to motivate people to try harder in life. The beats of the song are also catchy. This song is also fast-paced which makes it a great pick for a workout playlist. I always listen to this song whenever I’m having a workout session to push myself harder. The voice of Ciara telling me to level is enough to help push past my limits.

 

Work from Home

This song by Fifth Harmony is one of the catchiest songs of the 2010s. I like this song since it is all about work. The beat itself helps me move easily when working out. The chorus of this song makes me want to keep my body working even when I’m tired. The tune and rhythm create sweet melodies in my ears which keeps my mood up.

 

Stronger

This song by Kanye West speaks about working out. It is great motivation especially during punishing workouts. I like this song since it talks about the physical pain and experience obtained when working out. I always feel like Kanye West is communicating about my situation and giving me the motivation to work harder when working out.

 

No New Friends

No New Friends, a song by the LSD Supergroup was always destined to be a hit song. The hot pop song has heavy percussion which always goes well with workout sessions. The beats in this song always keep me running to the end. It also has a melodious chorus which always lifts my mood.

 

Good as Hell

Good as Hell by Lizzo has been on my workout playlist since it was released in 2016. The chorus is a joyful affirmation to make myself feel good. It is a great workout song since it promotes body positivity. Every line in this song sounds like a celebration of what I’m doing thus giving the morale I need to work out.

 

Wake Me Up

This EDM song by Avicii has some of the catchiest beats I have ever heard in music. The beats in this song always bring a new happy mood at all times. This is the song I use to set my mind to start working out. The vocals in this song are also amazing.

 

Yeah 3x

This song by Chris Brown made it to my workout playlist due to its great beats. Chris’ energy in this song also keeps me energized when working out. The fast-paced beats always keep me moving even when I’m exhausted.

 

John Cena

The song by Sho Madjozi also has some of the catchiest beats I know of. The singer motivates me with her great energy and morale in this song. I find myself doing workouts freely whenever I listen to this song.

Tips for Finding a New Physician

A primary care physician is more important than any random doctor we visit. They are the professionals who help us journey through the continuum of life. The process of finding a new physician isn’t an easy one. The task becomes more daunting whenever we change states or relocate to new places.

 

Unfortunately, most of us cannot move to new places with our healthcare givers. We have to search for new physicians. The ideal person is one we feel comfortable talking to and can address our health needs. Here are things I consider when hunting for a new primary practitioner.

 

Start with the Insurance Company

Insurance companies have a big say in the practitioners we hire. Before enlisting a doctor, I always chat with a representative of the insurance that covers me. At the top of our discussions is the issue of doctors covered under their policy.

 

Insurance companies are armed with a list of health practices they cover under certain policies. I use their recommendation to filter the doctors I intend to hire. I avoid working with healthcare experts who are outside this coverage due to the costs involved.

 

Get Recommendations

A crucial step in finding the ideal caregiver is getting recommendations from friends, family, and close people. By asking around, we tend to get a list of helpful, highly-skilled physicians. We are comfortable we’re going to work with someone with a good reputation.

 

However, we should be cautious when getting counsel from others. Just because a doctor had a fruitful relationship with a friend doesn’t mean they will work fluidly with us.

 

Consider Availability Hours

Squeezing in an appointment with a doctor isn’t that straightforward. On the one hand, physicians have multiple clients to serve, while on the other, we have demanding work schedules that are rigid. For parents with kids, their lives become even busier.

 

I always go for physicians who have schedules that can accommodate my availability. I am always free on weekends and require practices that are open on those days.

 

Look at Specialists

Although general practitioners can handle most of our health problems, they fall short when dealing with specific conditions. For those of us with pre-existing conditions, it’s better to narrow searches to specialists.

 

Specialists can focus on our underlying problem and advise us accordingly. For children, the perfect caregiver has to be a pediatrician. The best start when getting a specialist is to seek referrals from general doctors.

 

Research their Practice

It’s always a terrible idea to select a new physician based on impulse. I cannot comprehend the thought of entrusting my health to any physician on the street. I spend entire weeks doing comprehensive research on a narrowed-down list. Luckily, the internet provides a great way of gauging a physician’s reputation.

 

Review sites like Yelp, RateMDs, Healthgrades, Facebook, Zocdoc, and Vitals are populated with patient feedback. I always search for a doctor’s profile and then analyze the accompanying feedback: the more positive feedback, the more reputable the doctor.

 

Visit a Few Practices

The decision to hire a practitioner is also influenced by face to face meetings. It’s a good practice to visit their offices and gauge their personalities. I use such visits to ask questions and engage them in medical issues. From these interactions, I quickly assess whether they’re reliable and trustable.

 

Apart from the interactions, I also evaluate the surrounding. I check on whether cleanliness is adhered to, the frequency in which they answer calls, receptionists’ demeanor, the waiting times, the queues present, and overall friendliness. I finally ask about the doctor’s qualification and his practicing license.

 

Five Easy Tips for Achieving Your Fitness Goals in 2021

Before I begin, allow me to make some guesses about your fitness goals. Guess number one: You have fitness goals for this year. Guess number two: Last year you may have achieved some or none of your fitness goals. Guess number three: You want to make this year different and achieve your fitness goals. If any of the guesses I have made regarding your fitness goals is true, you are reading the right article. In 2020, I achieved most of my fitness goals. However, in the previous year I did not accomplish any of my goals. In the sections below, I will walk you through the tips I deployed to achieve my fitness goals.

 

Set Smart Goals

I am sure you know what the acronym SMART stands for. In case you don’t, SMART is an acronym for Specific, Measurable, Achievable, Realistic and Time-bound. I realized that non-specific goals like ‘get a six-pack’ will not help me achieve anything. Such a goal is vague, has no plan, has no deadline, and has no accountability. I realized that I had to set specific goals. So, I looked at my goal and reframed it as follows, “I want to get a six-pack by the end of the year. To achieve this, I will need to enroll in the closest gym and make sure I go to the gym at least three times a week. I will also watch my diet and avoid fast foods.”

 

After reframing the goal, I put in the effort and the time. By mid-year, I had cut a lot of abdominal fat but had not yet achieved a six-pack. By the end of the year, I had attained a four-pack and not the desired six-pack. I fell short of my goal, but I made significant progress compared to the year before.

 

Make Short Term Goals and Daily Plans

I know how intimidating long-term goals can be. They at times look impossible, especially after some false starts. Sometimes I feel like quitting because the goal seems unattainable. I realized that I fail in reaching my long-term goals because I do not have daily actions and short-term goals that add up to the bigger goal.

 

For instance, if I want to run a ten-mile run by the end of this year, I will break down my goal into small weekly and monthly goals. I can begin by running one mile three times a week for a month. Then I can add one mile each month such that by October, I will be running ten miles three times a week. At the end of the year, I will be able to run 12 miles. These small goals give me momentum, and I can see progress.

 

Make Time

At this point, I have identified my goal, and I have a system in place to help me achieve the goal. The next step is to create time to execute the plan. If my days are like yours, then you must feel like you never have enough hours in a day to spend between work, family, and other commitments. We are all busy, but I realized that I always make time for whatever is important for me. Therefore, I became intentional about scheduling time for my fitness goals. I reduced my television time and slotted my gym time after work to avoid postponing the session once I arrived home. Making sure I looked the part definitely helped to motivate me to get into the gym too – if your fitness wear needs a bit of an update, you could check out a site like Raise to see if they have any Nike coupons or discount codes that could help you save money on some new gear.

 

Track Your Progress

Fitness goals are hard to achieve because the results are not immediate. So how did I stick with the goal for a whole year? I got a desk calendar and tracked every time I hit the gym. I felt good seeing my progress every week. I also knew when I was slacking off and took an appropriate action.

 

Get Some Accountability

Peer pressure is not always a bad thing. Some positive peer pressure can help you achieve your goals. I discovered that it was easier to ignore a resolution I kept to myself instead of one that I had told someone. So, when the year began, I shared my fitness goals with my friend, and we kept each other accountable on a monthly basis. There are days I went to the gym just because I could not bear the thought of telling my friend I had missed all gym sessions in an entire week.