Many of us have resolved to get fit and live healthier, but haven’t been able to achieve our goals. But just because failure is common doesn’t mean it’s inevitable. If you want to get healthier and more fit, these tips will help you follow through to make it happen.
According to Zenbusiness, choosing a goal you’re unlikely to achieve is only setting yourself up for disappointment and frustration. As tempting as it may be to set big, lofty goals, it’s better to commit to ones that are significant without being out of reach. For most people, that means aiming for personal bests rather than trying to become the best in your sport. While it may feel less exciting, the sense of accomplishment you feel when you achieve your goal makes it all worth it.
Make A Plan
Every goal is doomed to failure without a gameplan. Instead of setting vague goals like “start running,” make your goal specific. If you want to become a better long-distance runner, for example, you can resolve to run 10% further every week until you meet your target distance. Want to grow stronger? Learn about the Mathias Method Strength System approach to strength training which can help everyone from beginners to advanced lifters.
Big goals are daunting, and it’s easy to feel paralyzed by the scale of the task ahead. Keep it manageable by breaking down your big goal into smaller chunks with shorter deadlines. Want to run a half marathon but can’t make it around the block without getting winded? Start by aiming to run a mile without stopping, then aim for a 5K, a 10K, and beyond. This strategy not only makes your goals seem less intimidating, it also builds your motivation with mini-successes along the way.
Give Yourself The Tools To Succeed
Physical fitness isn’t achieved in isolation. Finding the energy to get active day after day requires treating your body right all of the time, not just when your running shoes are on. Likewise, exercise can clear the path for other wellness goals. For example, quitting drugs or alcohol makes it easier to have time and energy for workouts, just like exercise and a healthy diet make it easier to curb cravings and cope with the stress of addiction recovery.
Share and Track Your Goals
If you don’t tell anyone about your fitness goals, no one knows if you fail. While that might seem like sound logic, it also makes it much easier to give up on a goal that’s important to you. Instead of keeping your ambitions a secret, share them with friends and family to increase your odds of sticking to it. Simply talking about your goals on Facebook can make you 36% more likely to achieve them, according to reporting by Shape.
Too shy to share your objectives publicly? Smartphone apps offer more discreet ways to hold yourself accountable.
The path to self-betterment is rarely linear. The odds are good that you’re going to lose sight of your goals at some point during the year. Instead of beating yourself up or deeming yourself a failure over a slip-up or two, acknowledge setbacks as part of the process and make a plan to get back on track.
Finally, be sure to reward yourself for successes—both the big one and the little ones you find along the way. Even when it’s hard, meeting your fitness goals shouldn’t feel like a punishment. By rewarding yourself when you meet a benchmark, you keep your motivation high so you can make it to the finish line.
Creating new habits is hard, and it’s easy to write off your fitness goals as just a bunch of empty promises. But the truth is, they’re only empty if you let them be. This year, kickstart healthier habits and make “get fit” a reality. Your future self will thank you.
How To Naturally Increase Testosterone Levels and Restore Hormone Balance
Do you feel tired and fatigued all the time? Have you noticed a loss in muscle mass and a gain in body fat? Or have you experienced a lack of sex drive or even erectile dysfunction? If so, then you may be showing signs and symptoms of low testosterone or hormonal imbalance. But don’t worry! This article will go over the 5 best and most effective ways of how to naturally increase your testosterone levels and restore hormone balance!
Note:This article isn’t just for men! All of this applies to men, women, teens, kids, and babies too!
First, let me tell you, I know how you are feeling. How? Because I was there too. Yes, I, a lean mid-20’s gym addict in great shape, that doesn’t smoke, drink, or party was diagnosed with low testosterone. Yeah, I couldn’t and didn’t want to believe it either. But blood tests don’t lie. Especially if you had 4 of them over a year.
So, I know what it is like not being able to “perform” no matter how bad you want to. And I know the shame you feel along with it. But I also know how to fix it! Because I did. And now I am back to feeling (and performing) like a teenager again! And I did it without the use of any injections or testosterone boosting supplements. Here’s how…
How To Naturally Increase Your Testosterone Levels Back To Normal
When I first got the low testosterone diagnosis I tried everything I could to increase my testosterone naturally. It was very important to me to avoid ever having testosterone injections or taking any test-booster supplements. And after everything I tried, these are the only things I found that worked for me.
The most effective ways to naturally increase your testosterone levels:
The first two listed may seem a bit unconventional, but I guarantee they work! I know, because they worked for me! In fact, they have been thoroughly studied and tested to work for thousands of people! So, I highly recommend you give them a chance!
1. Keep your devices (laptop, phone, etc.) 3+ feet away whenever possible
All wireless devices emit radiation in the form of Electro-Magnetic Frequency (EMF). We have known this since cell phones first came out. And health experts have warned us of it ever since.
In fact, all of our devices are legally required to tell you how much radiation they give off. You can find this for your device in Settings > General > Legal & Regulatory > RF Exposure.
Now, does that mean you need to go totally off-the-grid like the Amish? No. But there are a few things you definitely should do to help protect yourself from EMF radiation.
The first step in decreasing the harmful effects of EMF radiation is to keep as much distance as you can from your devices. That means don’t sit your laptop on your lap. Keep your cell phone out of your pocket. And don’t sleep with your devices near your bed.
For me, this was the most effective thing I did to help increase and restore my testosterone back to normal. Because I am an author, I was constantly working with my laptop sitting on my lap. And that was the main cause of all my problems.
When I discovered this, I tried protecting myself by sitting at a desk with a table between me and my laptop. That may have helped a little, but it wasn’t enough to fix the problem. I was still too close.
How close, is too close?
Being within 1 foot of any wireless device is thought to be highly dangerous.
Being within 1-3 feet of any wireless device is thought to be moderately dangerous.
Keeping 3+ feet away as often as possible is thought to be relatively safe.
But what about when you need to be near your devices? Well, there are some products available now that can help shield you from the harmful effects of EMF radiation.
These products are what I use and have found to be most effective:
Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!
Overall, I have found that keeping my devices at least 3 feet away from me whenever possible and using the SYB Products listed above have helped me the most in increasing and restoring my testosterone naturally. So, I know it will help you too!
2. Turn off your Wifi Router at night
Next, is a simple one for naturally increasing your testosterone. Yet, it is nearly as important and effective as keeping a distance from wireless devices. And that is simply turning off your Wi-Fi at night; and whenever you are not using it.
No, I don’t mean just turning off the Wifi for your specific device. That won’t do anything. And would actually be worse, because our wireless devices emit slightly less radiation while on Wi-Fi.
You need to turn off the actual Wifi Router for this to work. The reason being, the closer you are to your router, the stronger the connection. And the stronger the connection, the more EMF radiation that is emitted. And the more often you are exposed to Wi-Fi radiation, such as all day and night, the more harmful it is.
So, by simply turning off the Wi-Fi, eliminating your exposure to it, you are protecting yourself. And, since our bodies produce most of our testosterone and other hormones while we are asleep, this will protect you at the most vital time.
Also, this is a great time to turn off any of your other devices as well. If you don’t need it on, then why not? You can protect yourself and save energy at the same time!
What if you can’t?
Or, if you prefer to keep your Wi-Fi on at night, you can protect yourself from both bugs and radiation with the SYB Bed Canopy.
By simply turning off my Wi-Fi Router at night, I experienced significant changes in my testosterone levels within just a week! And within a month a blood test proved I significantly increased my testosterone!
3. Decrease Body Fat & Increase Muscle Mass
This is where most other “How To Naturally Increase Your Testosterone Levels” articles start. And they are right. By improving your body composition, by decreasing body fat and increasing muscle mass, you can greatly improve your hormone levels. For me, neither played a big role in boosting my testosterone, because I already had a great diet and worked out often. But I could definitely tell when I slacked off of either.
So, here is what you need to know about diet and exercise to naturally boost your testosterone levels.
First, if you don’t exercise, you should. Not only for overall health but to help with hormone balance as well. And the best form of exercise to increase testosterone levels is strength training. This is because the more muscle you build, the more testosterone your body naturally produces to maintain that muscle mass. And strength training forces your body to build muscle.
If you need a strength training program, I recommend you use Base Of Strength. That is the program I used and it helped me a lot. Plus, it is great for both total beginners and advanced lifters (like myself).
Next, if you are overweight or want to lose body fat, then you will also need to add in some cardio work. This will help to strengthen your heart and burn fat while maintaining your muscle mass.
I recommend 30-60 minutes of cardio, 4-5 days per week, after your strength training workouts or on off days.
For your cardio workouts, you can go jogging, cycling, or use your favorite cardio machine at the gym. But don’t go too easy. You need to be breathing hard for it to be effective. And remember, walking is NOT exercise.
So, by exercising more you will naturally increase your testosterone levels and be well on your way to full restoration!
Maintain a Healthy Diet
Maintaining a healthy diet is also extremely important when it comes to boosting your testosterone. As there are many foods that can help or hurt your chances of restoring your testosterone levels. Here are some…
Foods that Decrease Testosterone:
White Meats (Chicken, Turkey, etc.)
Foods that Increase Testosterone:
Dark, Lean Meats (Steak, Buffalo, Salmon, etc.)
Green, Leafy Vegetables (Spinach, Spring Mix, Kale, etc.)
Of course, there are more foods that can be added to these lists, but these are the most important ones to know. And adding in, or taking away, just a few of these foods can make a big difference towards increasing your natural testosterone levels.
4. Take a Zinc Supplement
You may have noticed that the foods listed above that help to increase your testosterone contain high amounts of either zinc or cholesterol or both. That is because zinc and cholesterol are the most important nutrients involved in testosterone production.
Zinc is one of the main components used in sperm production and is directly related to increased or decreased testosterone levels. And most people are zinc deficient.
Cholesterol is the building block of testosterone. And most people get enough through proper diet, as long as they do not limit intake of dark meats and whole eggs.
Zinc deficiency is directly related to low testosterone. Also, our body cannot store zinc. So, we need to obtain a significant amount of zinc daily in order to maintain normal or increased testosterone levels.
11-30mg of zinc daily is optimal. This can be achieved through a proper diet, but it is also helpful to take a Zinc Supplement.
Or better yet a Multivitamin just in case you are low in other nutrients as well. And it is best to take it about an hour before bed because most of our testosterone production occurs while we are asleep.
So, I highly recommend you start taking a Zinc Supplement to help increase your testosterone levels and prevent low-testosterone problems.
Note:Fish Oil can also help improve circulation and decrease stress on the heart, leading to stronger erections.
5. Sleep More
The final thing on our list, but still very important, is sleep. Again, most of our testosterone production occurs while we are asleep. So, just by getting more restful sleep, you can greatly increase your testosterone.
How much sleep do you need to increase testosterone?
It all depends, but you should try to get at least 8 hours of sleep a night. Preferably 9-10 hours if you can.
Just remember to keep your Wi-Fi and any unnecessary devices off and away from you while you are asleep. That will allow for the greatest amount of testosterone production and overall increase.
Now Go Increase Your Testosterone!
By following these simple steps you will be well on your way to naturally increasing and restoring your testosterone levels. All that is left now, is for you to take action. And if you do, I am sure you will feel the difference in less than a week. I know I did!
What is Cancer? What are the Signs and Symptoms? Am I at Risk for getting Cancer? And how can I prevent it? These are some very common and important questions to ask about this terrible disease known as Cancer. This article will tell all and even teach you about using prevention as a cure for cancer!
Plus, join the fight, and help cancer victims when you buy a shirt today!
First, I want to begin by stating that, to date, there has not yet been found a cure for cancer. Cancer is a disease that the best doctors and scientists in the world are still trying to truly understand; to better help care for those with it.
This article is not meant to give false hope that a new discovery has been found. Or to argue against qualified medical professionals on how to treat cancer of any kind.
This is merely a helpful guide, for both those with and without cancer, to better understand how to decrease its negative effects. And how to prevent it from ever occurring to you.
With that being said, let’s begin…
What is Cancer?
Cancer is a disease where your body’s affected cells grow rapidly, randomly, and without control; blocking normal cell growth. This continuous growth forms into what is known as a tumor, or group of continuously growing cells. These cells can break off of the tumor and spread to other areas of the body, adding to the damage created by this unforgiving disease.
Tumors are also dangerous because they affect the cells around them, and start to modify the functions within the body’s systems to where the systems can no longer do their job properly. And if the cells within a system cannot perform their job, then the system breaks down and that body part no longer functions.
Imagine if that was your lungs, bones, or digestive system (colon). If any of those systems no longer function properly, then we will soon be brought to the harsh reality of cancer.
We Are All Born With Cancer
The truth is, we all already have cancer.
We are all born with cancerous cells within our bodies. If we did not, we would not be alive. Cancer is just a continuous growth of cells that can get out of control if triggered. That is why we see cancer occur at all stages of life. Even in children.
We all have cancer cells. Though many of us will live a long healthy life without ever experiencing its devastation at work.
Why is simply unknown. But we can speculate that it is due to the cancerous cells being triggered by a combination of unhealthy living, heredity, and old age. And the more triggers you send to your cells, the more likely you are to start having them grow rapidly.
If un-triggered, then you will likely never get a tumor. So the best way to prevent cancer is through healthy living.
Signs and Symptoms of Cancer
Before continuing, here are some common signs and symptoms that may help you determine if someone has cancer.
Unexpected Weight Loss
Fatigue – felt often
Pains – that are reoccurring or in specific common cancer sites
Next, here are some physical guidelines that can help you better determine if you have a “healthy” amount of exercise and body composition to help prevent cancer:
Weekly Exercise Minimums
Below is a chart stating the minimum amount of weekly exercise you need to do in order to maintain a healthy body and prevent cancer. But realize that these are only minimums. And if you truly want to be healthy, you should do at least twice as much exercise, if not more.
% VO2 Max
Minutes / Day
Days / Week
A Combination of these 2 Intensities
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Note: These are the weekly physical activity minimums as stated by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required to not be considered sedentary, or without exercise.
First of all, I know that most people do not know their VO2 Max. Also known as, the maximum amount of oxygen your body can use at one time during exercise. So let me simplify it for you.
Moderate-intensity is a pace that you can maintain for an extended period of time. And is intense enough that you cannot maintain a conversation during the activity. Think of it as between a 4-6 difficulty on a 1-10 scale. 10 being the hardest thing you have ever done and 1 being just above rest, such as standing.
Vigorous-intensity is a near-maximal intensity where you are working at a rate in which you may need to stop and do multiple bouts within the given time. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10.
Why Do We Care?
Now, why do we care about VO2 Max and meeting the exercise minimums, suggested by ACSM? We care because it has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreases the rate of all-cause mortality.
This means that the more efficient you are at exercising, the better chance you have to avoid all causes of death by cardiac (heart) instances, illness, and disease.
This, of course, does not guarantee that you will not have something like a heart attack or cancer occur. But it greatly decreases your chances.
ACSM Body Composition Guidelines
Another way to decrease your all-cause mortality and prevent illnesses, such as cancer, is through maintaining healthy body composition. This is what the ACSM gives as basic guidelines for body composition:
BMI, or Body Mass Index, is a measurement of body mass density. This measurement is the leading standard for determining the risk level for all-cause mortality. Or the likelihood of death from a heart-related incident (heart attack, heart disease, etc.) or illness (cancer, life-threatening diseases, etc.).
Body Mass Index (BMI) Risk Level and Classification
Obese – Class 1
Very High Risk
Obese – Class 2
Obese – Class 3
*Risk Level is greatly increased when paired with a large waist circumference.
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Your waist circumference is a measurement around the largest area of your stomach, or just below the navel.
While standing with feet together, arms at sides and feet relaxed, take a horizontal (level) measurement around the narrowest part of the torso between the umbilicus (belly button) and xiphoid process (base tip of the sternum).
Waist Circumference Risk Level
<80cm / <31.5 in.
<70cm / <28.5in.
80-99cm / 31.5-39in.
70-89cm / 28.5-35in.
100-120com / 39.5-47in.
90-110cm / 35.5-43in.
>120com / >47in.
>110cm / >43.5in.
*Risk level is greatly increased when paired with an obese BMI measurement (≥30).
Referenced by: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Muscle vs. Fat Tissue
By improving your body composition, you are much more likely to live a longer, healthier, cancer-free life. As you will place less stress on your body’s systems, allowing them to function better.
However, both your BMI and your Waist Circumference present the same health risk; whether your mass is made mostly of fat or muscle tissue. In fact, the stress on the heart may even be greater in those with more muscle.
This is because muscle tissue has blood vessels and must be maintained. While fat is simply stored, with little maintenance. And muscle puts increased stress on the heart to function at a higher rate at all times.
So it doesn’t matter if you are made mostly of rock-solid muscle or fat. The same risk applies because it is based on your heart. Not based on your tissue.
A lot is still unknown about Cancer. Except that we are all born with the potential for it to occur.
This is why we see children with cancer even though they have done nothing to trigger these uncontrolled growth responses. We simply do not know why they occur. And they can happen to anybody.
Even the most elite athletes can obtain cancer, such as Lance Armstrong. He was a world-class athlete and had multiple battles with cancer. But he survived them all. And he is a great example that cancer can be overcome.
Yet, the best treatment for cancer is still prevention.
And many people can prevent cancer, along with other illnesses, just by simply taking care of their body’s. If you live a lifestyle where you do not care for your body, then you cannot expect it to be able to protect you when you need it most.
However, just by taking a little time to exercise, eat clean, and avoid bad habits, you can greatly decrease your chances of ever getting a life-threatening illness. Then you can feel better and be there for the people and things that you love.
So I suggest that you choose to challenge yourself. To make a better life for yourself, and those around you by taking action. And fight back against cancer, by preventing it all together!
I know it is not always easy and many of us already do way too much. But we have to put ourselves first sometimes to better be able to help others.
And that can be as simple as just being there for them in the future. And not placing the stress of possibly preventable illnesses on them.
So take action and be different today. Because tomorrow may be too late.
Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!
Step #1: Take a multivitamin and drink more water!
First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full.
Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.
Do this for 1-2 weeks before continuing to step 2.
Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.
However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.
You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.
Do this for 0-4 weeks before continuing on to step 3.
Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.
Maintain this improved diet for at least 4 weeks before moving to the next step.
In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.
Also, if you do some strength training, you do not need to do nearly as much cardio exercise.
Do this until you have built a solid base of muscle and strength before moving onto step 5.
Did you know that walking is NOT considered exercise? This is not just my opinion but standards set by the American College of Sports Medicine Guidelines (ACSM Guidelines). However, many people do not understand this. Which is why I made this video to help explain why…enjoy!
The Daily 30: Bodyweight Exercise Routine
Learn how to move properly while you build strength, burn fat, decrease pain, improve your fitness, and prevent injury, at home or in the gym!
This is great for men, women, and children of all strength levels!
So, walking is simply not intense enough to be exercise, or a “workout”, for most healthy individuals.
Walking can be exercise for those first learning to walk or the elderly who are losing their ability to walk. However, for most of the population, you need more intensity for it to be considered an exercise routine or workout.
Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.