Foolproof Strategies That Will Help You Stick To Your Health Goals

If you want to get fit, you need to make sacrifices. However, saying you are going to make a sacrifice is one thing and flowing through is another. Reaching your goals is always difficult because temptation is everywhere, so staying strong is more likely to go wrong. Still, it is not impossible. In fact, it gets a lot easier if you have a selection of strategies you can use to get you to the light at the end of the tunnel. Sometimes, everyone needs a helping hand along the way.

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Write Them Down

Writing down your goals is one way to keep your mind on the task. The list acts as a plan, and plans are essential for completing any task. With your trusty list of goals by your side, you can plan how you are going to tackle them and finish the job. It may sound simple, and it is simple. But, it is still effective because the human race responds better to stimuli that are written down on the page. Not only are they more current in your mind, but they are also more specific.

Make Them Manageable

The last thing you want if you are trying to achieve a goal is an unrealistic target. Targets such as these are the bane of every health nut’s life as they encourage failure. In simple terms, the harder the target, the more likely you are to fail. And, you will give in a lot quicker if you can see failure coming from down the road. More realistic targets will improve your chances of successful. Start with something small and move onto bigger ones when you feel ready.

Hire A Personal Trainer

This is a great tip because it is their job to keep you on the straight and narrow! Personal trainers are the kings of targets because they are target driven. They will do whatever they can to make sure that you reach your goals within the timeframe that you set. Okay, they may go over the top on occasion. But, on the whole, they are awesome advisors that you can trust to help you in your time of need.

Personal trainer monitoring a client's movement during a fitball exercise

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Keep It Interesting

Boredom is one thing that will ruin your efforts. As soon as you feel bored, you will start to feel disinterested. And, that is when you start to make decisions that are not good for your health. The key to staving off boredom is to keep everything fresh and new. Although a routine is a good idea, you don’t want to become predictable. Try getting into a routine that keeps you active, but that keeps you guessing. For example, you can swap on exercise for another, or do another variation.


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Have A Treat

Treats are a massive part of success. Obviously, no one wants to eat rabbit food for the rest of their lives! So, a treat now and then is essential to keep you going. Instead of cutting out the junk food, cut it down so that it has less of an impact.

That way, your cravings won’t get out of hand!

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Helpful Tips For The Female Bodybuilder

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We all go to pretty insane lengths for a healthier body. You might remember “Whole 30 Project” back in 2012. Cutting back on booze is really hard as it is. If you’re getting into body building, then I salute you! Although you’re doing some pretty amazing things for your body, there’s probably room for improvement. Here’s a few tips you should be bringing into your workouts.


My first tip is to eat more. This might come as a shock, I know! As a woman, you’re probably far too used to watching your weight. A lot of new female bodybuilders seem to forget that you need to eat more in order to gain muscle. You could be hitting the gym far more than anyone, but if you’re not eating right it’s all useless work! You should approach your diet much the same as male bodybuilders do. By that I mean the types of food, not the quantities. Naturally, men tend to have more muscle and less fat. This means that the lucky sods can take far more calories! If you want better management over your weight, you might want to consider stacks like the Bliss Go Pack.


If you’re hitting the gym, you might have a fear of over-doing it all. Most women start body building to have more toned bellies, and certainly don’t want to look like She-Hulk. This possibility shouldn’t scare you off from heavier weights. If you want to see results, then you’ll need to be a little braver than those five-pound dumbbells you’ve been using. As you push yourself further, your muscle tissue will break down and repair itself larger than before. Ginormous muscles can’t creep up on you, so don’t worry about looking grotesque! Remember that women’s bodies produce far less testosterone than men’s. The concentration of this hormone is a big part of muscle building. Because of this, us girls have much more control over how our muscles emerge.


Finally, spread your workouts across your body. You’ve probably been recommended a variety of exercises which will only target one group of muscles. Isolated exercises can be useful for bodybuilders, but usually aren’t the best move for casual gym bunnies. If you want to tone your entire body, then include more compound exercises. Squats, deadlifts, and rows are all good ones to start with. These will get you used to heavier weights, and develop more muscles in a shorter time. These kinds of exercises are also pretty easy to advance in a short space of time, so you’ll get more overall satisfaction from your workout. Even if you’re forcing yourself into the gym, there’s an incentive. Targeting several muscles at once will develop your curves in a hurry!


I hope these tips have made you feel a little more confident with your body building pursuits. Finally, if you’re having issues with self-discipline, make your workout more flexible. Getting away from the same monotonous exercises and changing up your routine can be a massive boost to your overall attitude.


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Want To Switch To E-cigarettes? Use These Top Tips

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Switching from cigarettes to e-cigarettes has more benefits that you probably realise. Scientists believe they are better for your health as they don’t have the same harmful chemical caused by burning tobacco. They can help you quit smoking over time, reinvigorate your senses and can save you a substantial amount of money. But making the switch can be difficult especially if you are unfamiliar with vaping or have an addiction to nicotine. So get help improve your chances of switching successfully you can use these top tips.

Patience is a virtue

You may take up vaping and never feel the need to smoke a cigarette again. Or it may take a few weeks or months for you to fully make the switch. You may even try it and not feel ready to quit your smoking habit just yet. We are all different and we will react in certain ways to certain things. It will come naturally to some whereas others may find it highly difficult. If it doesn’t seem easy to begin with, stick with it and have the motivation and patience to continue. Even dual vaping is better than smoking full time as it reduces your intake of smoke. Accept that you may not be successful the first time and you will be more likely to succeed in the long run. The key is finding something that works for you and consistency.

Prepare yourself for withdrawals

One of the reasons many people are unable to make the switch is because they are taken by surprise by the withdrawal symptoms. While eliquid does contain nicotine, it might not be right strength as the cigarettes you are used to. This could result in you experiencing mood swings, headaches and nausea. To avoid this, it’s recommended that you choose an e-liquid with a nicotine content that is one strength higher than your cigarettes. While this will not guarantee you won’t experience any withdrawal symptoms, it may make the transition easier. If you are unsure of what you should be buying, go online and ask other vapers for advice. Alternatively, you could also ask the suppliers where you buy your vaporizers from. They should be able to recommend the correct strength for you to use.

Experiment with flavours

To begin with you may be craving the taste of cigarettes and only want to try tobacco based flavours. This works for many people as they feel they are catering to their cravings without causing so much damage to their health. However, some people feel the taste is not authentic or close enough to what they smoked previously. This can mean they resort to their old habits instead. So be open to trying new things and experimenting with flavours. You may find that you enjoy the sweeter flavours more than the tobacco ones. This will also make it easier to move away from the taste of cigarettes.

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With these top tips you can make your switch from cigarettes to e-cigarette with ease. There are a number of support groups online and vape experts in stores who will be willing to help you if you need it. So make this year, the year you quit smoking for good.

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Tips for Getting the Flat Stomach You Have Always Wanted

The New Year is around the corner and for a lot of people that means making goals. A lot of those goals tend to be health or fitness related too, right? If you are setting goals to make sure that 2016 is the year that you get lean, then I have some advice for you. Here are a few tips and tricks to follow, to help you to get that lean, flat stomach you have always wanted.

Eat Clean

I’m sure we have all heard the phrase ‘you are what you eat’. This is so true when it comes to your stomach. Getting a flat stomach starts in the kitchen. Eating foods that are unprocessed will make sure that you don’t bloat and can build strong stomach muscles. Make sure you choose foods that are natural, high in protein full of vitamins and nutrients. The general rule to follow is if it has ingredients that you can’t pronounce, you shouldn’t be eating it. If your body is free of chemicals, you will feel a lot better and have a lot more energy.

Chew Your Food

This might sound silly, but make sure that you chew your food properly. If food can process and digest efficiently, you are less likely to get that bloated feeling. Taking your time eating a meal will also help you to eat less. When you take your time to chew, you body will realise when it is full. If you scoff it all down quickly, your body does not have time to notice.

Fill up your health with colorful fruits and vegetables

Consider a Treatment to Give Your Fat Loss a Boost

There are various wraps or treatments out there that can help you to lose inches from your stomach. A fat freezing treatment like coolsculpting is non-surgical and works to break down fat deposits in certain areas. Sometimes we all feel like we need a boost, and this might be the type of thing to kick start your flat stomach programme.

Plan an Exercise Regime

A lot of how you look and feel is down to the food that you eat, but you will need to exercise too. There are a lot of workout programs online that you could find and choose one to suit your needs. It is recommended to exercise for at least 30 minutes, five days a week. Make sure you have a mix of cardio and muscle building exercises, to be most effective.

Do you have a friend or family member that is interested in joining you on this journey? I find that I stick to exercise more when I have a workout buddy. It helps to motivate and encourage each other. It helps because you are accountable to someone. If you have arranged to meet at the gym, you are less likely to cancel than if it was only you going.

I hope you enjoy the rest of the holiday season. Good luck with your goal setting in the new year. I hope it is your best one yet!

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By Dainabotty (Own work) [CC BY-SA 4.0 (], via Wikimedia Commons

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Don’t Let Yourself Go This Festive Season! Do This Instead…

Letting yourself go over the festive period is way too easy. There are so many delicious foods, and so many tempting ways to fall off the wagon. You can end up going out way more than usual, and eating all of the Christmas foods under the sun while you’re hungover. Not to mention many gyms are closed, making it difficult to get active. Don’t let yourself go this festive season! Do this instead…

Get Outside

Get outside. It might be cold, but why not go out and enjoy the Christmassy atmosphere? Go for a walk in the snow with your family. Enjoy the decorations. Try not to lay around in the house all day! It’ll make a big difference.

Work Out at Home

You can easily work out at home if you want to burn a few calories and stop those Christmas cakes from affecting your figure. Simply grab a workout matt and put some all over body exercises together to create your very own circuit. You can even use Youtube to help you think of something.

Go to the Gym

If the gym is open and you’re motivated enough, you can get a weight loss program for the Christmas season. You’ll feel and look so much better, especially in your Christmas outfits. Then you won’t need to feel guilty come January!

Eat Well 80% of the Time

You can have treats over Christmas. Just know the difference between a treat here and there and a full on binge. Try to eat a decent breakfast, lunch and dinner and you’ll be less likely to binge on chocolates at night time. Everything in moderation!

Drink Lots of Water (Even on Drinking Days)

Even on days you plan on having an alcoholic beverage, drink lots of water. This will stop you from having too much of a hangover, and you won’t be as likely to binge when you feel like rubbish the next day. You can even alternate alcoholic beverages with water if you like.

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Don’t Mix Your Drinks

Mixing your drinks will make you feel worse the next day. We all know what happens when we feel awful after drinking: we eat! Don’t mix your drinks and you’ll do your head and waistline a favour.

Drink Something Light

When you do drink, drink something light. Having a bottle of cider might be nice, but it’s full of calories. Instead, have a vodka or gin with slimline tonic. Even having it with a diet drink can be so much better than calorific drinks and cocktails.

Instead of letting yourself go this year, use these tips. You’ll feel and look so much better. No need to feel guilty come the new year either! Many people let themselves go during December and vow to clean up during January, but this rarely happens. Start now instead and you’ll feel so much better. There are so many guides you can use online to help you if you need it. Your mindset is the most important thing!


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What Are The Best Techniques To Recover From An Injury?

Everyone wants to be healthy, which is why they exercise. Exercise is great for the cardiovascular system, plus it stops you from storing fat reserves that can lead to heart problems. Exercising is essential, right? Yes, of course it is essential, but there are issues with exercise, one being an injury. Injuries are an occupational hazard of exercising, and you will almost certainly experience one at some point. Because they are so common, it is important that you know how best to recover when you do get injured. If you don’t, you may not be able to exercise comfortably again.

  1. Ice

Ice is incredibly effective, as long as the injury is an impact injury that involves bone or a substance just as hard. When bone knocks, it starts to swell up and makes a lump in the injured area. The swelling is potentially very painful if it is left unattended, which is when you turn to ice. The cold from the ice starts to reduce the swelling and allows the bone to start to heal. Also, if you want you can apply the RICE theory, RICE standing for rest, ice, compression and elevation. Follow these four rules, and the swelling will disappear in no time.

Ghetto ice pack for my sprained ankle

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  1. Heat

Alternatively, there is heat. Heat works best on muscle injuries because it gets deep into the muscle to help repair the damage. For starters, deep heat makes the muscle more flexible, which gives you a wider range of movement. That allows you to move around more freely without pain while the muscle recuperates. Also, the heat opens up the muscle to more blood flow. The increase in blood flow to the muscle means more oxygen, oxygen that is essential to the recovery process. However, heat does not do much good other than with muscle injuries.

  1. Stretch

Sometimes, you will only need to prepare properly to fix the problem. Lots of injuries are minor, and only require extensive stretching to solve the issue. Again, stretching increases the blood flow to the area, which in turn increases the oxygen intake and flexibility. Before you start any exercise program, make sure you stretch properly to help out your body. Plus, you can prevent further injury, too.

  1. Surgery

There are injuries that cannot be repaired without the help of a surgeon, such as an ACL tear. An ACL tear is when you tear the anterior cruciate ligament, and the ligament needs reattaching. Without the surgery, you won’t be able to walk again as the body cannot heal itself without the ligament being reattached to the area. However, the surgery is not a walk in the park, so you might want to do your research first. You can learn more about ACL tear and reconstruction, and surgery in general, by clicking on the link.

  1. Rest

Regardless of the severity of the injury, you will need to rest. Rest is when the body gets to recuperate and regenerate as you are not working hard. Without lying down and taking the edge off, your body will continue to work the area and cause more damage.


When it comes to injuries, rest and recuperation are key.

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