6 Ways how Meditation can Improve your Life

Improve your Life with Meditation
6 Ways how Meditation can Improve your Life
The frenetic pace of life can be stressful, with the overwhelming pressure to get more things done in less time. Advances in technology make life simpler, but also make it harder for people to disconnect. It is no wonder than millions of Americans complain about being stressed and overworked. This stress not only wears on the mind, but the body.

Is Meditation the magic cure for our stressed out society?

If we answer “Yes” it might be a bit hasty. But Meditation can improve your life by allowing you to release the pressure and return to a place of peace and relaxation.

1. Meditation is a Great Way to Start the Day

By taking just a few moments to meditate when you wake up in the morning, you will set the tone for the entire day.

How to Meditate for Beginners

  • Find a quiet place free of distraction
  • Clear your mind of all thoughts
  • Repeat a positive mantra
  • Allow stress to melt away

But what are the benefits of morning Meditation?

Meditation seems to have physical benefits like lowering blood pressure and stress levels.

When combined with regular exercise, morning meditation might even strengthen your immune system.

Besides the physical benefits meditation allows your mind to remain in a state of positive energy through the day.

Hence, meditation can even make the most stressful challenges more manageable.

2. Meditation Promotes Mindfulness

One of the worst culprits of bad habits is mindlessness. Many people operate on auto-pilot. They perform the same activities day to day and suffer through the same, often negative experiences.

This might be especially true when it comes to physical health. Many people eat the same foods each day while struggling to lose and maintain their weight. Others get deep into debt without realizing how mindless spending causes financial trauma.

By engaging in daily meditation, you will be more mindful of your choices. That should help learn to identify destructive patterns and make the right changes in the future.

3. Meditation Promotes Positive Relationships

Many relationships suffer when “things” get in the way of connection. Meditation will help you to appreciate the “moment” and be more present for your friends and relatives.

This should lead to stronger relationships. Your appreciation for each moment will help you to appreciate your family and friends even better.

4. Meditation Will Help You to Stop Worrying

Worrying is often a pointless activity that is seldom based in reality. Worrying causes you to focus on what “might” happen or what “could” happen instead of what happens.

Constant worrying can even cause physical symptoms like headaches, stomach upset and high blood pressure. Over time, this stress wears on the body, and might shorten the length and quality of your life.

With meditation, you will learn to shut out the “noise” that leads to worrying and focus on the present moment. We already emphasized it, but for best and ongoing results you should meditate daily.

5. Meditation Can Free You From Past Pain

Meditation can lower the pain of past traumatic events e.g. a troubled childhood, a devastating loss or a destructive relationship.

In general, people just block out negative experiences. They push them to the deepest recesses of the mind.

The thoughts, however, never go away. They subconsciously shape our lives and our choices.

Meditation forces us to quiet the spirit, allowing these thoughts to creep in and allowing us to tackle them head on. By confronting these thoughts, you will be better able to overcome the trauma and live a life free of the shackles they cause.

Thus, meditation is often used in psychotherapy to help sufferers return to a peaceful place. At this place they can safely recover from emotional trauma.

6. Meditation Can Help You Become a Kinder Person

Meditation strips away the outer details that we so often use to judge people. Since meditation is bare, naked and free it clears your mind and allows you to see people for the imperfect humans that they are. Making it easier to accept and love them.

In addition it can also help you to be more forgiving. This forgiveness can take many forms. It ranges from forgiving yourself for past mistakes to forgiving others for personal transgressions.

People who meditate find it easier to move past perceived slights and insults. They see the value in others, even when they are not at their best.


Meditation has a wide range of benefits, from increasing your health to making you more mindful in general. When combined with regular exercise, meditation can go a long way in helping you to develop a healthy body and mind.

7 Frequent Fitness Pitfalls and How to Avoid Them

Avoid these 7 Frequent Fitness Pitfalls
7 Frequent Fitness Pitfalls and How to Avoid Them
©Depositphotos_12660107_ ridofranz
There are a lot of counterproductive and unhealthy fitness habits that people unknowingly partake in on a regular basis.

Small things that can make a big difference

These are things that people have been doing for many years but do not try to correct because they do not have the time or do not know that they are wrong. Although these details are often small, they can truly sabotage an individual’s fitness efforts. This causes a lot of people to give up the path towards good health. However, instead of giving up, they should learn about some frequent fitness pitfalls and how to avoid them.

1. Not Setting Goals

When doing a physical fitness training regime, people need to know where they want to go in order to get there. Going to the gym and just moving weights and performing cardio is not effective when it is done in a quick manner. Every time that a person engages in an exercise activity, it should involve necessary and intentional steps towards whatever goals they have. A simple fix to this is to jot down measurable, specific, relevant, attainable and timely goals for themselves.

2. Not Having a Plan

Fitness goals tell people where they are going, but they also need a plan to get there. A plan breaks individual goals into specific exercises, sets and reps over time. A simple fix for this problem is to create a plan by reading books, fitness blogs, performing online searches and signing up for a personal fitness course.

3. Starting Too Hard and Too Fast

A lot of professional trainers say that fitness routines should be sustainable. Human beings are creatures of habit, and they deal with change best when it comes in small increments. When starting a new fitness program, people are probably excited to get started. This creates a tendency for people to bite off more than they can chew.

A simple fix for this problem is to start out slowly. If a person is just getting started with a fitness program, they should do it for 30 to 45 minutes a day three to four times a week. They can slow the duration and frequency over time.

4. Not Getting an Assessment Before Starting an Exercise Program

Not getting an assessment is probably one of the most common fitness pitfalls that people make. Assessments that are done either by physicians or trainers sometimes bring to light serious issues that should be taken into consideration before starting a new fitness program.

It is particularly important for older people and those who have injuries to get an assessment. A number of gyms offer these kinds of assessments. If not, a person can visit a doctor and ask if they are ready for a fitness program.

5. Not Changing the Fitness Routine

Changing up the routine is very important for people who have been doing fitness programs for a number of years. A person’s body adjusts to the exercises that they perform, and people fall into a rut or reach a plateau. To solve this dilemma, people should switch their workout up a few times every year. Doing so enables them to keep their body evolving and their muscles guessing to ensure maximum results.

6. Spot Reducing Effort

A spotter brings a number of good benefits to the table. They keep watch on a person’s fitness level, and they can help people bring more bang to their workout. They should be used to get a person to a sixth or even seventh rep when they can only do five on their own.

7. Following the Latest Fads and Trends

Today it is the miracle pill or the bacon diet, and tomorrow it is the wear one piece of footwear fitness routine. Fitness fads are generally marketing gimmicks to rob people of their money. What is worse is that they often lack real scientific information or results. Tempting as they may be, people should avoid them at all costs. To avoid this dilemma, people should only use fitness strategies that are scientifically proven and time-tested instead of fly-by-nights fads.

6 Reasons why you shouldn’t give up on carbs

Find six reasons why you shouldn't give up on carbs
6 Reasons why you shouldn’t give up on carbs
With recent low carbohydrate diet crazes, carbohydrates have received a bad reputation among dieticians.

The Centers for Disease Control and Prevention (CDC) explains carbohydrates as “foods that your body uses to make glucose”.

In other words an organic compound that produces sugar in the body. With the key word ‘sugar’, dieticians and fitness gurus have demonized the dreaded carb.

But is it really the carbohydrate that is making you fat?

We say no, and here are 6 reasons why you shouldn’t give up on carbs just yet.

1. Not all carbs are created equal

There are 2 types of carbohydrates: simple and complex.

Simple carbohydrates can most easily be defined as sugar- whether it’s found in fruit, vegetables or a bag of cookies.

Complex carbohydrates are full of fiber and starches.

The danger with both of these types is added sugar.

Though the sugars that naturally occur in milk, vegetables, or fruits generally have other beneficial healthy properties.

Added sugar, the ones found in processed foods like cookies, cakes, or frozen dinners are the hazardous and fattening kind.

So look out for words on the ingredients list like ‘dextrose,’ ‘molasses’, or ‘dextrose’ and stick with the whole foods.

2. Carbohydrates are the main source of energy for us

By producing glucose- yes, natural sugar, carbohydrates energize us throughout the day. Eating a diet low in carbohydrates will leave you lethargic.

Before grueling workouts or competitions many athletes load up on carbohydrates beforehand. The extra carbs will help them to enhance their performance.

3. Carbohydrates can actually promote weight loss

What kind of weight loss diet is a diet without fruits, veggies, whole grains, or fish?

All these items have healthy carbohydrates in them. Not to mention, you will probably eat less seeing that most of these foods have high water content and plenty of bulky fiber that will fill you up faster.

Complex carbohydrates break down a lot slower than other foods. So, carbs may curb your appetite to stay sated even longer between meals.

4. Don’t banish carbs if you can’t stick to your choice

If you stop eating carbs only to pick them up later in life, any weight that was lost will be gained back.

Low-carb diets seem to work wonders within the first few weeks as the dieter loses pounds of simple water weight.

Once you begin eating carbohydrates again, your body attempts to store all the carbohydrates to replenish the deficit you created in your system. Therefore, you will gain weight again.

The best way to prevent this is by eating a well-balanced diet. The Dietary Guidelines for Americans recommends 45 to 65 percent of your daily calorie intake to be from carbohydrates.

5. Foods with carbohydrates have fiber: lots of it

Fiber has been touted as a healthy and natural way to prevent type 2-diabetes, obesity, and cardiovascular disease. It also aids in a healthy digestive system.

6. Carbs make you feel good

Carbohydrates make the body release the neurotransmitter serotonin or the ‘feel good hormone’. That’s why you feel great after biting into that delicious donut (only to feel awful moments later with the added sugar content).

If regular amounts of carbohydrates are sustained in the body throughout the day, it could as a natural mood enhancer as well throughout the day.

As you can see banishing carbs from your diet should not be your final solution to weight loss.

Grocery Shopping Tips – Becoming an Expert and Healthy Shopper

Grocery Shopping Tips - Becoming an Expert and Healthy Shopper
Grocery Shopping Tips – Becoming an Expert and Healthy Shopper
For most Americans, grocery shopping is a much hated chore. With processed foods generally being cheaper than fresh and with the endless selection of sweet and saturated goodies, it is easy to lose your way among the grocery store’s aisles. However, rather than suffer through your weekly grocery store journey, there are a number of habits that you can adopt that will enhance your grocery shopping experience into one that leaves you with a cart containing healthier and better buys and even a fuller wallet.

Grocery shopping tips for every day

While it may take some time to adjust, the benefits of adopting these grocery shopping tips are well worth it.

Meal Plan, Make a list, and Go

The key to efficiency is a grocery store list. While some people are born list makers, those that aren’t can easily adopt this practice. Before your trip to the grocery store, begin planning your meals for next week and create your list based on it. By taking this step, you’ll be able to prepare healthier meals and make healthier choices in the food that you buy. If you are concerned about staying within your budget when creating your list and grocery shopping, you should look at your local store’s deals and also try to swap your unhealthier buys for healthier options like fruits and vegetables. You also won’t need excessive snacks because healthier meals keep you fuller and happier longer. Lastly, never go to the store on an empty stomach, as it leads to impulsive buying leaving your wallet empty and your home full of unhealthy food.

Choose the Healthier Aisles

This is where your list really comes in handy. If you’ve crafted a grocery store list with healthy options, chances are you won’t be wandering down rows of soda pop and chocolate. When you opt to shop healthier and to avoid those troublesome aisles that can make your waistline grow, you not only save time, but you save yourself money and you keep your meals better for your health. If you aren’t familiar with the locations of items throughout the grocery store, ask one of the employees or create a grocery store map for yourself so you’ll always know where to go so you can go in and get out quickly.

Check the Expiration Dates

One of the key tips of this piece is the issue of expiration dates. There are countless of individuals that fail to check when the milk expires, if the meat is good for a decent period of time, or if the fruit is fresh or on its way to rotting quickly. Do not be one of those people – the goal is to master the art of grocery shopping, which means you need to detect freshness for good buys. By checking dates and taking a moment to check for freshness, you can make your groceries last longer, money is saved, and that you aren’t buying anything rotten.

Canned and Long Lasting Goods

Lastly you have an entire grocery store at your disposal, so one item that you should not hesitate to pick up is canned goods. Canned goods are usually one sale and include many health choices that can be made into some great meals. For example, cans of beans, tomatoes, fruit, and more can easily save you a great deal of money on meat, make your trip quicker, and even help you stockpile a healthy arsenal of food that you can use throughout the week when you are low on certain groceries or even funds. In addition, the canned goods item is easy to get to and is usually located away from the junk, so it really is a great option.


Overall, your trip to the grocery store does not need to be like an experience at the dentist. It can be pain free, quick, and easy if you incorporate the above tips into your grocery shopping excursion. Furthermore, you’ll also be able to practice a happier and healthier lifestyle.

6 Tips For Staying Cool During Summer Workouts

6 Tips For Staying Cool During Summer Workouts
Tips For Staying Cool During Summer Workouts
Summer is upon us, which means longer days, more free time, and a renewed motivation to get in shape. Whether your goal is to be able to play in a recreational sports league, get a better “beach body”, or simply live a healthier lifestyle, it’s important that you exercise smart this summer in order to stay cool.

Here are some tips for keeping your cool in the summer heat.

1. Drink lots of water

Sweat is your body’s primary method of cooling itself. If you exercise vigorously and sweat a lot but don’t replace that liquid, you can find yourself overheating. Make it a daily habit to drink water at every meal (and throughout the day), but be especially mindful if you know you’ll be exercising outside later in the day. Start drinking more water several hours in advance of your workout, even if you aren’t thirsty. You don’t have to go overboard, but an extra 20-30 ounces of water can go a long way.

2. Take breaks

Sure, we all like to think of ourselves as workout warriors who can brave any conditions. But oftentimes we get as much or more benefit from “short bursts” of activity followed by regular breaks as we do from trying for longer, continuous exercise. Taking breaks helps your body cool down and return to its normal heart rate for a while.

3. Find shade

If you’re working out outside, take your breaks under a tree or in the shade of a building. It can be 10-15 degrees cooler in shadier areas than it is in the open sun. Not only are you helping your body recover, but resting in the shade feels good and is a nice reward for a period of intense exercise in the sun!

4. Schedule your workouts wisely

It’s significantly cooler in the early mornings and evenings than it is in the midday. Most cases of heat stroke and dehydration occur during the middle of the day, so it’s wise to avoid this time of day in your workouts. Additionally, starting your morning with a workout is a great way to build energy and confidence for the day ahead! Making sure that exercising is the first thing you do every day signals to yourself that you are taking your fitness seriously. If you’re not a morning person, then winding down a long day’s work with a relaxing run or other workout is a nice way to commend yourself for a job well done.

5. Wear a hat

Try to wear a light, ventilated baseball hat if you are exercising outside. This is effective in whisking sweat away from your scalp and shielding your eyes from the sun. But, its primary positive benefit is in shielding your head and face from the harmful radiation of the sun.

6. Wear exercise-specific clothing

Don’t just thrown on a ratty tee shirt that you’ve had laying in your drawer for five years. Traditional fabrics tend to stick to the skin and become over-saturated very quickly. Instead, visit a sporting goods store and invest in some workout clothes. Special workout gear is made of material that is designed to stay dry and to keep you cool.


Summer is a great time to get motivated to exercise! However, the increased heat does pose some potentially serious problems. Take the time and effort to follow the tips above and you’ll reap the benefits of healthier and safer workouts.

The Actual Benefits of Physical Fitness after your Twenties

The Actual Benefits of Physical Fitness after your Twenties
Benefits of Physical Fitness
When people are younger they often do not spend a lot of time worrying about the quality of their life. But when the same people reach their thirties or even mid forties, they start to care.

How to start with your fitness regime in your thirties?

First of all that isn’t old age and second of all, you’ll still have all sorts of time to get things turned around for yourself. Although, when it comes to starting your fitness regime, younger is definitely better. So don’t waste your time anymore and start your program with these easy tips.

1. Get started with Cardio

Benefits for your heart, and anything related to cardio, should be a top concern for most people. So many people die from cardiovascular disease in the United States, making it rank high on the list. Awareness of this topic on a broad scale has motivated countless people to do something about their health.

Other problems such as smoking, and losing weight, are things people try to take care of.

Staying fit in this manner is a positive thing, something that most people recognize nowadays. And when you are in better shape, your stress levels reduce, and your cardiovascular system will be much better.

Yet, just like anything else, a person can overdo it and that is one thing that happens from time to time with marathon runners. Exercising is great, but moderation needs to be your guideline for staying safe and healthy.

2. Build some muscles

Akin to other fractions of your body, muscles also need a lot of energy. Keeping the weight off will become a lot easier if you build some extra muscle mass. Your new build muscles will have an extra fat burning effect. Although this is up to a certain point and then your body will get to a balance that works well.

That extra muscle mass can get you shredded even in your mid thirties. If you’re able to shed some pounds you’ll also boost your metabolism in the future.

3. An increased self awareness will help your long term motivation

People who get regular exercise and make progress are a lot more likely to pay genuine attention to them. In other words, they are far more likely to continue taking better care of their physical health and appearance. This isn’t exact science but there tends to be a high correlation between the two for a lot of people. What is important here is that your success and the increased self awareness motivates you to continue working. And we know how much motivation can be a problem for many people in all aspects of life.

So start with some cardio, build some muscle and get your personal motivation flywheel going.