I’m not talking about pros that train to win gold medals and such. I’m talking about regular people like you and me that lose interest in going to the gym once or twice a week. Reasons like “I’ve just came from work, I’m too tired” shouldn’t be accepted therefore I have (only) four easy ways to go train.

A competition

Find a competition you can attend. For example if you like playing tennis, find a veterans championship. If it’s outside of town and you have to pay for transportation and accommodation it would be even better, you’re even more motivated. If you’re motivated you’ll remember to practice and you’ll do it better.

Make a bet

It’s like setting a deadline or goals. If you want to lose weight and you decide to lose 20 pounds in 3 months you may not be able to be that motivated and could give in when you see the first pizza. But what if you make a bet with your best friend or better with someone you don’t like or have a direct competition with? You get double motivation!

Training and health, connect them together

If you are aware of the fact that you train for a better health and physical condition then it’s great. You will be motivated by looking better and obviously, feeling better. Let’s take cardio exercises. If you are aware that it helps burn the fats which leads to a lower cholesterol level and then to a healthier heart, you’re on the right track.

Training partners

Training with a partner is a extremely motivational at first, but have you noticed that the same old buddy each time, leads to some sort of monotony? Best friends and family are not the best to train with because they tend to allow “cheating” (those abs exercises for example?). Try to find a new partner each month. It will keep you from getting close and falling in the comfort trap.

These are just four easy tips for staying motivated when it comes to training. Hope they helped and if you know more, go ahead and comment bellow.

picture by schoolbookdepository

Different kinds of headaches arise from different situations and are caused by different stimuli. I know how uncomfortable and how debilitating they can be.

Getting rid of a headache is sometimes as simple as taking a breather. If not, a cup of coffee or a quick nap might do the trick.

This is why I have put together a list of things that help prevent or get rid of both chronic and temporary headaches.

1. Stress headaches. I know I get these a lot. Chances are you might not even notice this type of headache creeping up on you as you are busy worrying about everything under the sun. If you get stress headaches often the first thing to do is to pinpoint the stressors that trigger the headaches. This will allow you to avoid, or brace yourself better, for the future annoying headaches that feel like they will never leave. Sometimes simply identifying triggers can help alleviate the symptom as the symptom is usually there to tell you something is wrong.
2. Check your diet. Some foods can trigger headaches if you eat too much or too little. For example, sugar and caffeine. Too little or too much of these can cause persistent headaches until you satisfy your body’s need. If you don’t drink coffee, there is still an added benefit to drinking a small cup when a headache arises. Studies have shown that a nice hot cup of coffee can curb an asthmatic reaction as well as headaches. They have also shown that caffeine can help alleviate muscle pain.
3. Exercise. This can prevent as well as get rid of headaches. A good, sweaty run can get rid of toxins in your body as well as charge neurotransmitters that help alleviate pain.
4. Drink lots of water. Some headaches are due to not drinking enough liquids, especially water.
5. Get enough sleep. Too little sleep can lead to headaches as your body is trying to signal you to sleep more. Also, too much sleep can also cause that dull aching in your head that makes it difficult to move and think. Most people do not realize the cons of oversleeping.
6. Keep a consistent sleeping pattern. Now that you drink enough liquids, keeping a consistent sleeping pattern will also avoid headaches by helping to prevent oversleeping or under sleeping. A consistent pattern is also important because your body will habituate to the cycle and it is by breaking this cycle that some headaches are formed.
7. Check your pillows or posture when you sleep and sit. Straining your neck during sleeping or when you sit can also cause headaches! Make sure your pillow is not so fluffy that your head is at and odd angle, and make sure that it is firm enough to support your head. When sitting, try to keep your back and neck straight.
8. Limit screen time. Watching too much t.v or spending too much time in front of a computer screen is also a cause of headaches. Especially if the screens are bright and the room is not well lit.
9. Check with your doctor. You might need glasses. Eye strain can cause headaches, and some eye strain is the product of needing to adjust your eyesight. A quick checkup with your doctor can also signal any other, potentially dangerous reasons you could be having chronic headaches.

Exercise is an important deterrent to headaches as well as keeping hydrated and watching your diet. You do not always have to turn to medications to help alleviate pain.

Finally, sometimes a simple smile will help get the endorphins going and the dopamine flowing and therefore getting rid of, or preventing an oncoming headache from turning into a monster.

photo by Mrs. Maze

My new year’s resolution? To lose weight. The same as hundreds of thousands of other souls out there.

Where to start? A nice simple diet coupled with cardio every day. I know it can be difficult, as I have been tempted to quit nearly every day; tempted to give into that can of coke or that piece of cheesecake.

photo by Liberoliber

The following simple tips will help you keep on track. They worked for me in the toughest of times.

1. Hungry after a meal?

Drink water. This will fill up your stomach and alleviate your hungry pangs. This I have found the most useful. After supper, approximately 2 hours before bedtime I start to get snack-ish. By drinking a glass of water I trick myself into thinking I am not hungry. Then, by the time my body realizes, I am fast asleep.

2. Replace the sodas/pops with water.

This will cut down the calorie intake drastically. Bored of water? I know I am…try sugar-free flavored powder.

3. Stop eating 2 hours before bed.

If you have to eat something, have something light, or a meal supplement. Going to bed after having a huge meal is taxing on your digestive system. By not eating before bed you will get a better sleep and the calories won’t be directly stored instead of burned off immediately.

4. Eat 5 small meals a day.

This will keep your metabolism going and help to curb your hunger. Calorie burning will be easy if your metabolism is always idling.

5. Add protein into your meals.

As many sites state, they are better for you than carbs and fats and are good for helping repair your body after exercises, which you will hopefully coupling with your new diet.

6. Leave food on your plate.

This will short circuit the instinct to eat everything in sight. Stocking up on calories use to be beneficial to our survival since many days may have passed without any food. Since our society is now over flowing with food, this instinct to eat all is mal-adaptive.

7. Get stressed and look for chocolate?

Instead, deal with stress through cardio or through yoga or mediation. You will feel great afterwards.

8. Stock your house with healthy snacks.

I know when I am about to watch a movie I look for the candy, soda and popcorn immediately. Replace this with fruits or vegetables. Try the reduced calories popcorn. Cut out the soda. Trust me, it might be hard at first but it is doable.

9. Limit alcohol.

I freaked out when I saw how many calories were in a glass of wine or a bottle of beer. You may not think it, but alcohol is huge for calorie intake.

10. Hate to say it, exercise.

It takes about three weeks to make a habit. Start slow, about 10 minutes of running on a treadmill a day or something similar. I started in January, doing approximately 5 minutes on an elliptical bike, 2 days a week. I am now doing 30 minutes on weekends and 20 minutes during the week. If you want to lose weight you need to burn the calories.

It is not easy, I know it, you know it, we all know it. The previous tips are ones that I have found to be most effective in helping me keep my New Year’s goal. It has been three years since I have been making a decision to lose weight, this is the first year that has gotten off to such a great start.

If I can do it, so can you, and you have other tips share with all of us.

Lunch hour is not about food anymore or at least that’s what modern people are trying to demonstrate. Instead, people get their errands done and forget that the lunch hour was designed for what the name says, your hour at noon.

photo by dariuszka

One hour in the middle of the day means work for most of us. We grab a sandwich but we still have the phone connected to our ear talking to producers and clients. This is not healthy and people should change from such a habit.

Elvis Has Left the Building

No matter if you’re working in an offices building or if it’s in the comfort of your own house you should relax for a few minutes. Go outside even if it’s just for two minutes. Walking helps and so does seeing other people.

Changing the air (real air vs office air) is a fast-mode to recharge your batteries.

Power-napping

More and more studies explain how you can benefit from a 10-15 nap. Have you seen that after a good night sleep your mind is focused and you’re very productive? Same happens after a short nap.

“Your nap will refresh your mind and put a whole new perspective on the afternoon, because it breaks the tension of the day,” says Dr. Farrell.

A Healthy Lunch

If you plan to do the above you’re on track, but if you go back to your office and have a pizza or fatty, high-calorie foods this isn’t my idea of healthy eating.

The options are simple. Find a restaurant that serves healthy food,take a friend with you and eat out. The other one is packing leftovers from home. You should include fibers and protein because they give you power to finish your day.

Daydreaming

Just like napping for a few minutes, daydreaming in the park could be just as good. Take a mini-mini-vacation, leave your mobile phone at the office and head out to your favorite spot. How about meeting your girlfriend/boyfriend or wife/husband to kiss, laugh and hug? If you agree that this could be fun, I’m sure you’ll do it.

These are a few quick tips to improve your lunch break that worked for me. I’m sure they will work for you as well, but you may have your own habits. How about sharing in the comments below?

Everyone wants healthy looking hair. Looking through dozens of sites with tips on how to get healthier, shiny hair, I compiled the best tips for my hair and yours. In fact, it seems relatively simply to give your hair that extra shine and bounce without spending hundreds of dollars.

My hair is important to me. However, I know I don’t have the time or money to buy those 50$ bottles or to go to a hair salon every day. The long day can be stressful on your hair. Heat and cold can damage it, the pollution can make your hair look grimy and unattractive, and finally, split ends just look bad.

The tips below show how hair is not as hard to take care of, as I thought, and can save you a fortune.

1.Brush before bed. Everyone agrees that this will remove dirt and damaging particles. It will also stimulate circulation which, in effect, allows for the increased production of natural oils that gives your hair that shiny look.

2. Use a pH balanced shampoo. Make sure that it is designed for your type of hair, for example dry or oily hair will need different products.

3. Rinsing with cool water will give your hair extra shine.

4. I’ve heard from many friends to leave conditioner in overnight. Apparently, this is not a good idea. The only conditioner that should be left in is one that indicated to do so. Why is leaving conditioner in bad for your hair? Simply put, it can damage your beautiful looks.

5. Use moisturizers to add shine and prevent damage caused by dry hair strands. Make sure you follow the directions to maximize the effect.

6. “Air dry” your hair if possible. If you live in a cold weathered place however, make sure you blow dry it before going outside. Freezing the wet hair will damage it.

7. Wait until your hair isn’t soaking wet before brushing. Soaking wet hair is elastic like and will be more easily damaged.

8. You are what you eat. Eating healthy will produce healthier looking hair. Drinking plenty of water will make sure your hair is moisturized and add extra shine.

9. Trim the ends of your hair every now and then. This will get rid of damaged; split ends and allow your hair to grow longer and healthier.

10. Shape.com suggested using an ionic dryer. According to this site these hairdryers “bathe your hair in negative ions, which help break up water molecules faster and cancel out hair-damaging positive ions”. As a bonus, the amount of time spent drying your hair is cut in half.

Did these help, or can you add your own?

photo by flannalette

Have you been thinking about starting a new exercise program but do not know where to start? Have you just started a new program and do not know where to go from there? The following few tips should be taken into consideration before and during your new exercise program!

1. See a doctor before. This is crucially important. You should tell your doctor about your plan to start exercising so that your blood pressure, your lungs and your heart can be monitored! You might even need a specialized plan when considering your condition. This is where a trainer will come in handy.
2. Go slow. We all want to lose that 20 pounds in one week. We all want to see changes right away and we might either take too much on at once or get discouraged and stop. I suggest planning each routine and taking note of your weight every week. That way, you can see the pounds going down on paper though you might not be able to see the changes on your body.
3. Go with someone. I am sure either your boyfriend, girlfriend, friend or family member wouldn’t mind getting in shape with you! Going with a friend is a great motivating factor. Not only will you keep each other on track, it will make the experience that much more enjoyable!
4. Eat right. There is not much point in working out when you eat fast food three times a day! Though exercising would be better than nothing
5. Go even on holidays. Some people tend to slack off when holidays or days off come around! Even if you are traveling…your hotel could have a gym where you could work out or a simple jog every morning could be just right.
6. Spice up your routine. Doing the same thing can get boring, so have a few routine workouts planned, and alternate them!

The hardest part of any exercise program is starting it and then maintaining it. These tips are a good guideline to get yourself into gear to start and keep exercising. Your physical and mental health will benefit from the efforts you put out so Get Exercising!

[photo by tisfitness]

Are you the type of person that takes you a long while to fall asleep? Does your mind wander keeping you from those well deserved and much needed hours of sleep? Following some of the next following tips might just help you get the rest you need and help you perform better the next day!

1. Sensory deprivation!

Make your bedroom as noiseless and as dark as possible. That means, turn off your computer, pull the blinds and do not sleep with a night light. This will not only help you get a better sleep but this affects many levels of functioning from reductions of epinephrine, norepinephrine and stress hormones, to better memory retrieval. It helps, of course, with recovering from mental and physical wounds from the day, and boosts creativity. It helps reduce tension, anger, depression and confusion. There is a reason they say to “sleep on” an important decision!

2. Are you a thinker?

Does pondering the course of your life keep you up at night? Worry, stress, anxiety keep you from getting those precious hours of sleep? Well, going to bed 30-60 minutes before your intended bedtime might reduce the side effects of your troubled mind keeping you up late at night.

3. Make your bedroom your sleep haven.

Do not watch television or movies in bed and do not play video games or make your den in your bedroom. Your brain will start associating your bed with ‘playtime’ making it that much more difficult to fall asleep.

4. Do not sleep during the day if you are having trouble at night!

My teacher, a therapist, once had this man come in saying that he needed help sleeping! That he suffered from extreme insomnia at nights. After a few sessions it was revealed that the man took naps during the day! So, my teacher simply suggested not sleeping during the day. The man came back a week later saying that he could finally fall asleep at night that he never thought that sleeping during the day was connected to sleeping at night. A silly example, but sometimes people do not make the necessary behavioral connections.

5. Avoid drinking a few hours before bedtime.

If this is impossible, drink as little as possible. I’ve had the experience of drinking a lot and getting up to go to the bathroom several times during the night. I felt like I had been hit by a steam roller the next day, having probably spent more time up and getting back to sleep than actually sleeping.

6. Finally, are you restless?

Warm up your blanket or sheet in the dryer for 10 minutes. Even try a microwave heating pad under your blanket. The warmth will relax your muscles, make you feel cozy and give you an all around better sleep.

So add these new nuggets to the 9 Steps to Getting a Good Night’s Sleep already posted on the site and you should be snoozing your way to a good night’s sleep and be chock full of productivity the entire next day.

[Photo Source: JanesDead]

Currently, I am studying in the field of abnormal psychology. When one thinks of mental health, as in mental illnesses such as depression and obsessive compulsive personality disorder, one does not often associate these as manifesting in childhood. The reality is, however, that mental illness is a lot more predominate in children than once thought. The growing research in this area is on one hand very illuminating and informative but on the other hand very dark and saddening. Perhaps the most dark and saddening realization in the past years is that children as young as five or six can be thinking of committing suicide. What is even worse is that some, actually have a plan to do so.

Childhood is rich in emotional experience. This is a time when the human being learns to consolidate their emotional experiences to be able to understand themselves better and to be able to communicate with the outside world. What could go so wrong that a child would want to end their lives?

Although not completely understood to date, some indicators of depression have been pinpointed and include:

1. There can be a loss of interest or enjoyment in activities.
2. The child may experience a persistent sense of fatigue or loss of energy or on the other hand the child can be quite rambunctious and not able to sit still for a prolonged period of time. There may be fidgeting or pacing repeatedly as if trying to release pent up energy. This of course can cause an inability to concentrate.
3. There may be outbursts, crying or yelling for no apparent reason.
4. The depression may also manifest itself in somatic complaints, such as persistent headaches and pains in the body.
5. Change is a big indicator, as in change in sleep patterns, change in eating patterns etc…

The important thing to note is that if a child expresses suicidal thoughts or feelings, even in jest, or if there is an indication of substance abuse at a young age, (as young as five or six), to bring the child to a mental health professional (school counselor, hospital psychiatrist or psychologist, community worker) or consult online help forums or even telephone hotlines. There are many resources out there to help children get through their difficulties! One just needs to know the signs that the child is suffering.

People seem to listen to other people when it comes to diet and healthy habits. They tend to ask around if anyone has a new diet to follow or what foods should they eat. The answers are extremely various, depending on what everyone experienced.

I am going to tell you 9 brief healthy tips, that you won’t get by stopping at your doctor’s office for a common consultation. Here are small secrets that you can use for the better.

1. Walk more often. In a world where the car is the supreme transportation device, people tend to walk less and less. That’s not a good thing if you think that walking is great exercise for the skeletal system or for your cardio condition. You shouldn’t walk 8 hours a day, but do it three times a week for half an hour. That won’t only help your bones and heart but will also relax your mind.
2. Avoid places where people smoke. Of course if you are not a smoker you should avoid places with lots of cigarettes smoke. Latest studies revealed that passive smoke is much worse for your lungs and heart even if you spend only one hour a day. Now if you are a smoker, quit.
3. Sleep enough. On average, 8 hours of sleep each night are enough, but it’s very important to choose when to go to bed. Sleeping less, puts your immune system at risk because it’s weakened and stress hormone production raise. When you don’t sleep enough metabolism slows down and you may get fat.
4. Eat more vegetables and fruits. I bet you hear this anytime, but you should know that’s extremely healthy. Vegetables and fruits are the engine of our body because they are full of energy. Eat them fresh to benefit from their vitamins and nutrients.
5. Eat more fish. Fish is rich in iodine which is vital for the thyroid function, is a “white” protein that contains “good” saturated fats and omega-3 fatty acids, which keeps cholesterol levels under control and helps against depression. However, if you are pregnant try to stay away from big marine fish (like sword fish) because they are high in mercury.
6. Don’t hide your anger. Scientists figured it out, and it looks like hiding your anger will only lead to headaches and heart diseases. Do something with that negative energy: running, swimming or talk the problem to solve it.
7. Get a pet. Did you knew studies reflected that people that own a cat or a dog are rarely diagnosed to heart diseases? Having a dog around your house is a really good way to keep stress and depression away, and that is because it restrains the stress hormone from being produced.
8. Don’t ignore dietary supplements. We can create our own balanced diet but we will never be able to give our body all the nutrients it needs just from the food we eat. Take vegetables for example. If they are not fresh they lose a few of their vitamins so you could take dietary supplements to cover your body’s needs.
9. Don’t get obsessed with health or diet. If you will think every single minute about those things you won’t be able to focus to what you’re target is, be it at work or home. Keep in mind that less or more is never good. Try to find your balance, and if you really need to eat a piece of chocolate, do it because the world won’t collapse.

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Photo from Dawdles

Chances are if you have bad breath, you know it!!! I’m sure you’ve tried to mouthwash, mint and breath spray it away all to no avail. Before giving you some tips to help, let’s first look at the causes.

Causes of bad breath

1. Dirty Mouth: The most common reason for bad breath is an unclean mouth. Bad breath is caused by a build up of bacteria so keeping you mouth clean is your #1 priority.
2. Gum Disease: Just a more extreme case of an unclean mouth. The bacteria gets below the gum line, where you personally can’t get to it, and causes infection.
3. Dry Mouth: Lack of saliva leaves no moisture to wash away bacteria.
4. Smelly Foods: Foods like garlic and onions are an obvious reason for bad breath.
5. Ketosis: Is caused when the liver converts fat into fatty acids and keytones. This is usually as a result of a high protein, low carb diet.
6. Illness: Bad breath can be the result of diabetes, acid reflux and less commonly liver or kidney disease.

Now that we know the common reasons for bad breath let’s take a look on how to cure it.

Cures for bad breath

1. Keep a Clean Mouth. Brush, floss and scrap your tongue at least 2x a day. If you wear dentures make sure you take them out and clean them thoroughly also. Change out your toothbrush every 3 months to avoid a build up of bacteria on the brush itself.
2. Visit a Dentist. Get a regular dental cleaning and checkup for gum disease.
3. Drink plenty of fluids, preferably water. If your environment is very dry, avoid dry mouth by using a humidifier.
4. Avoid Smelly Foods. If you don’t put it in your mouth, you won’t have to try and get rid of the smell.
5. Eat Carbs. Eat a balanced diet that includes carbs to avoid ketosis.
6. See Doctor. If you have tried everything else and still suffer from bad breath set up an appointment with your doctor. Explain the steps you’ve taken and the lack of results. You may be sent for tests to eliminate the possibility of a more serious illness.

Everyone suffers from a bout of bad breath now and then. The fortunate among us, grab a toothbrush or a stick of gum and problem solved. For those that have a chronic condition hopeful some of these tips will help.