How to fit exercise into your busy schedule Comments Off on How to fit exercise into your busy schedule 182,457

Making the decision to start exercising is always easy. You just make up your mind, say the words, and you’re done, right? Finding the time to exercise, however, is the hard part in making such a commitment. Integrating a workout schedule into your daily life is never an easy task. Some people cannot give up all that time, their day is already packed as it is, and they simply don’t have the extra time to do squats or crunches like other people.

So, how do you find the extra time to do all that exercising?

It’s quite simple: you make the extra time or manage your time better.

Here are a few tips to squeeze extra time so that you can get in your day’s workout:

Wake up earlier

This tip is obvious. Waking up earlier will definitely give you more time to fit in your morning exercise, surely you can sacrifice 30 minutes of beauty sleep.

Thirty minutes is sometimes not sufficient for those with experience. They need more time to cover all the exercises that an extensive workout entails, and having realized this, they usually do one of two things.

Wake up earlier to get more time to exercise or incorporate a HIIT (high intensity interval training) workout into your workout regimen. A HIIT workout entails several exercises done in quick succession with very minimal rest time between each repetition. It’s an effective way to squeeze your workout into those 30 minutes. HIIT workouts are not only more effective, they also save you lots of time. As effective as HIIT can be, they must be chosen with great care, as the process is quite delicate. Consult a fitness expert before you construct your HIIT workout.

The extra thirty minutes that you’ve added to your day will give you that extra time that’ll help you stick to your regimen without distorting your schedule.

Multi-tasking

This is a rather unorthodox approach to working out, but it can be just as effective. Sticking to an exercise method like multi-tasking requires a great deal of flexibility. Multi-tasking is basically sneaking in a few minutes of exercise into your already tight schedule.

Instead of driving to work, you could run or cycle to work. That way you’ll be making the most out of your normally unproductive trip to work. The trip could be an effective way to trim down or hit that workout goal you set for yourself.

Multi-tasking is not limited to a trip to work, you could also workout while at your desk by getting a desk treadmill or a gym ball.

Spare time utilization

Our weekends are usually flooded with so many activities and chores that we never seem to get any time to exercise. We see it as the time to chill out and pay more attention to the family, or hang out with a boyfriend, or run some errands. Although your weekend might be equally as packed as your weekdays, you could still make the best use of the potential free time you could come across during this time. Saturday and Sunday mornings are generally free for the most part. It could be that time you decide to hit the gym or do some HIIT exercises.

The weekend could be a lot more than just extra time to catch up with all the extra work or chores, you could also go a couple of sets on your dumbbells if you have them or go for run.

Working out at home

Working out at home can save you tons of time by making exercise more fun and less stressful. We all know going to the gym can be time-consuming. The drive to the gym alone could cost you time than you have. And then when you add other time-consuming tasks like, changing in and out of your gym clothes and showering twice, two to three hours are gone for a single visit to the gym. It would be smarter to workout from home. I understand that the gym is better stocked with equipment and professionals, but if your goal is to shed weight, there are a lot of home equipment like pull-ups bars and jump ropes that can help you do just that.

Integrating exercise into your social life

Your social life is no doubt one part of your life that takes up a lot your time. A dinner with a date, an afternoon luncheon, or other social activities could be made more productive. Activities like picnics and dates can be altered to fit into your newly adopted lifestyle. Instead of going for walks with a spouse, you could go for a run. Or a casual trip with the kids to the park, could be changed to cycling in the park instead. A picnic could be changed into a hike or something fun.

Taking up exercising doesn’t have to be difficult. Exercising can perfectly fit into your life without disrupting it. Social events can be made more fun filled and productive.

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3 Podcasts We Can’t Get Over Comments Off on 3 Podcasts We Can’t Get Over 201,289

Podcasts are the way of the future. Think radio shows but being able to listen whenever and wherever you want. The best part about podcasts is that there’s a niche for everyone. Whether you’re into finance or the Bachelor, we’ve got you covered on the 3 podcasts we can’t get over. 

Finance is Fun!: The Financial Diet

The Financial Diet is the perfect mix of learning more about finances, different career paths and having fun. Each week Chelsea Fagan interviews a guest with an interesting job position. From Youtubers to publicists, you’re sure to feel like an insider after the episode. Chelsea pressures guests to reveal big financial numbers in their life. For some, it’s how much student debt their in while others discuss how much money they made off one Youtube video. If you’re interested in learning the finances behind different professions, check out this podcast on Spotify or Apple Podcasts! 

True Crime Crazed: Crime Junkie

If your ideal documentary is on serial killers, then Crime Junkie is the podcast for you. Crime Junkie features two true crime enthusiasts telling stories about the missing, captured, and murdered. Each episode captivates its listeners with a thrilling narration of true-crime from around the world. There are over one hundred episodes to binge, so start listening today! Another true-crime themed podcast that you have to hear is Serial. Serial started the genre of the crime podcasts and is still a true-crime favorite. The hit podcast has three seasons. Each season the hosts investigate a murder case in real-time. With new evidence pilling up each episode, it’ll be hard to pull away from this intense series. 

The Bachelor Nation’s Favorites: The Viall Files

The Bachelor is the show that keeps on giving. Between The Bachelor, The Bachelorette, and Bachelor in Paradise, ABC produces a season full of love and drama – but mostly drama. Nick Viall, the bachelor in season 21, recaps each episode on his podcast The Viall Files. Bachelor Happy Hour is another amazing podcast where co-hosts and past Bachelor contestants Rachel Lindsay and Becca Kufrindives dive into each juicy episode. 

Podcasts are great for long car rides, getting ready in the morning, or winding down at night. There are thousands of podcasts to choose from, so you’re sure to find one you like. We hope you’ll love these podcasts just as much as us! 

How a simple detox can boost brainpower Comments Off on How a simple detox can boost brainpower 193,503

Girl drinking berry smoothie

 

You know that one person who’s always talking about the latest cleanse or trendy detox and how “life-changing” it is. It’s almost guaranteed that within a few days, they’ll be on to the next one. Who doesn’t want to lose weight, improve endurance, and purge toxins? It’s not surprising to see short term physical benefits from detox, but often not mentioned are the mental health and cognitive performance benefits also gained from a proper detox. Mental health and brainpower benefits are significant.

Anxiety. Insomnia. Depression. Dementia. Eating disorders. Even Alzheimer’s is on the rise. While going on a short term cleanse or detox to help treat any disorder might seem counterintuitive, restoring your body to health both mentally and physically can drastically boost your mood and overall disposition. The glow of positivity from improved self-image helps interpersonal relationships as well.

Girl hiking outside
Is a detox right for me?

Grow new brain cells

  • Most detox diets are significantly low in calories which may help boost Brain-Derived Neurotrophic Factor (BDNF). This chemical signal in the brain promotes new cellular growth.
  • As a result, it may lead to a number of mental health benefits including improved brain health and functioning, as well as to help stave off mental illnesses. There are some great BDNF studies available online.

Enhance focus and concentration

  • Another benefit one can attain from slightly restricting calories during a detox is the increase in focus. This is thought to come from a mechanism known as “food-seeking behavior.”
  • The mechanism involved has to do with a rise in hormone production. Dopamine, adrenaline, and cortisol boost focus and reduce distractions. Along with helping to block out distractions, a detox can also help keep your mind focused on tasks. This can help boost productivity in an academic setting or in the workplace, as well as helping to accomplish tasks at home that require efficiency and critical thinking. Additionally, it also may help improve focus and intensity during sports and other physical activities.
  • Certain supplements called nootropics help boost brain function even further by promoting increased blood circulation, stimulation of the central nervous system, and stimulating new brain pathways.

Increase blood flow to the brain

  • Detox diets can boost brainpower through PGC-1-Alpha. This multi-faceted signal assists in a wide range of bodily functions including increased blood flow to the brain improved blood circulation and supplied nutrients and oxygen.
  • This effect is quite beneficial to cognitive health.

Boost mood and good vibes

  • High levels of vitamins and minerals consumed in certain detox treatments boost mood and good vibes by producing serotonin and dopamine.
  • Processed foods, refined sugar, and other food-like products may cause mood swings, feelings of lethargy, energy crashes, and other unpleasant symptoms that may lead to malnutrition.
  • Nutrient deficiencies should be addressed in order to promote overall healthy body function.
Girl hiking outside jumping
No more brain fog!

Improve brainpower, cognitive function, and problem-solving skills

  • This should come as no surprise. High-nutrient, low-calorie foods can greatly improve cognitive functioning.
  • Eliminating nutrient-deficient foods will lift “brain fog” caused by poor diets.
  • Clearer thought processes and faster decision-making skills may be felt almost immediately after commencing a detox.

Improve brain-signaling

  • Hydration is always important. And increasing water intake is usually an aspect of many detox plans. Proper hydration enhances overall health, and greater hydration levels can lead to improved brain-signaling.
  • It goes without saying that water is important for all living things, and it’s especially true for living organisms that are made up of mostly water. In the human body, 73% of the heart and brain is water. This is why dehydration has a direct effect on cognitive performance.

Prevent mental illness

  • Aside from boosting mood and good vibes, assisting in the growth of new brain cells, and improving cognitive performance, a detox can also help prevent mental illness.
  • Brain matter growth can help prevent illnesses like depression or bipolar disorder from developing.
  • An increase in nutrients can help reduce anger and may help prevent the onset of Alzheimer’s disease and dementia. With the rise of mental illnesses, it’s worth trying different methods every now and then to see what works best for you.

Prevent cellular breakdown

  • A detox diet can help reduce inflammation in the body. This helps prevent cellular breakdown and promote healthy cells (which, obviously, helps overall health). This is true for all the body’s cells, including those in the brain.
  • Implementing a regular detox may not only help promote the growth of new brain cells but also help protect the cells you have, which can preserve and further boost brain function.

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