11 Amazing Smoothie Bowl Recipes To Boost Your Health Every Day

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Smoothies are my all time favorites and I am sure it’s not just me. Who doesn’t love smoothie bowls? They are nutrient-dense, easy to prepare, visually appealing and they can be made with any of the foods you happen to have in your pantry. A smoothie bowl is perfect before a workout, post-workout, as a breakfast, brunch or snack. They seem to be a universal wonder-meal.

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A balanced smoothie bowl contains:

  • 1-2 parts greens
  • 1 part fruits
  • 1 part protein
  • 1 part healthy fats
  • superfoods

You can also add ice and a liquid, such as milk. As you can see, smoothie bowls are highly versatile. You can toss in whatever you have in your kitchen at the moment for a healthy and quick meal. Each time you make a bowl, it can be made differently. Here are a thousand ways to make a smoothie bowl.

1. Blackberry Avocado Coconut Smoothie Bowl

This recipe uses blackberries, avocado, kumqats and jam. If you are not sure what kumquats are, you will be happy to find out they are great for losing weight and they promote cell health.

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2. Acai Berry

In this smoothie bowl, there is a lot more green than you can imagine, so it’s perfect for your detox program.

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3. Dragon Fruit Smoothie Bowl

The Dragon Fruit or Pitaya has multiple health benefits. This recipe is a perfect opportunity to enjoy the pitaya and a delicious mix of other fruits.

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4. Parsley Pear and Barley Grass Smoothie Bowl

Barley grass and parsley are not probably the first ingredients you think of for your smoothie bowl, but this recipe is loaded with vitamins, proteins and fibres. You must surely try this out.

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5. Turmeric Avocado Banana Smoothie Bowl

Turmeric is known to fight inflammation, which makes it perfect against arthritis and other inflammatory diseases. When you suffer from a sore ankle, try this delicious smoothie bowl recipe to soothe your pain.

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6. Chia Berry Coconut Smoothie Bowl

This recipe shows the perfect contrast between the smoothie texture of coconut milk and the crunch of chia and sesame seeds. All of these are known to be extremely beneficial for your health.

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7. Beet Smoothie Bowl

Most people have a hard time using beet in their diet, so here is some inspiration. The color of this bowl is definitely out of the Pantone list.

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8. Persimmon Avocado Smoothie Bowl

This is a highly creative recipe which includes persimmons, avocado, chia and almond butter, creating a high protein smoothie bowl.

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9. Superfoods Smoothie Bowl

This smoothie almost crosses the rule of quantities when it comes to superfoods: there are so many in this bowl!

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10. Vegan Smoothie Bowl

Smoothie Bowls are vegan friendly meals, but this one is the ultimate vegan smoothie bowl. It has hemp seeds, almond butter and chia, as well as acai and papaya – just what you need before a workout.

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11. Green Lime Pie Smoothie Bowl

This one is proof of just how versatile smoothie bowls can be. Green tea and lime pie in a smoothie bowl!

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6 Easy Yoga Poses For Kids To Calm Their Little Minds

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Yoga is for everybody! Children are naturally flexible and can reap just as many health benefits from yoga as adults. A child’s life can hold stresses and be busy just like an adult’s. Yoga brings peace to children’s lives and keeps mind and body health.

As seen on Pinterest and with Today’s Parent: Yoga For Kids, we are shown 7 easy yoga positions for children!

Yoga For Kids: How To Calm Little Minds

1. The Snake

This is the child’s version of the Cobra pose. This position opens up the chest and works as a heart-opening breathing exercise. It stretches chest and belly muscles and awakens the body.

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2. The Flamingo

Stand with both legs together and put your arms out wide like wings. Bend forward and put one leg out behind you. You may squawk and flap your wings like a Flamingo, but remember to change legs. A great pose for balancing!

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3. The Camel

Kneel on the floor, knees hip-width apart and back straight. Tops of the feet should be flat on the floor, shins too. Hands are then placed upon the ankles. Leaning back and breathing, the child should have their chin tucked slightly into their chest. Lean back as far as is comfortable.

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4. The Frog

Do a squat with your feet hip width apart. Place your hands inside your feet and rock your weight slightly forward and then quickly pop up! This pose increases the flexibility in your child’s lower back and hips. A kids favourite. You can ribbit if you wish.

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5. The Butterfly

Kids should sit and bring the souls of their feet together in front of them, letting their knees fall to the side. This pose helps restore energy levels and decrease stress. It calms the mind as well as stretching the groin and hips.

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6. The Reclining Butterfly

Similar to the butterfly pose, you start off in the same position, soles together. You then round your spine and begin to recline – if you have a bolster handy it is great to begin on this! Rest your arms gently on the floor and relax.

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Featured photo credit: Today’s Parent via pinterest.com

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Stress Doesn’t Only Affect Our Mood, It Changes Our Brains

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Stress is problematic for many reasons. It not only is a highly unpleasant feeling, it has innumerable side effects on the mind and body. We all need to learn how to tackle stress, in order to keep our bodies functioning in good health and continue to head toward a healthy future.

Stress Can Restructure Your Brain

Stress isn’t always negative. It can be helpful when you need it, say when you are competing in a sports event or need to perform on stage. It can provide you with a burst of energy that is required in certain areas. However the negative effects of stress, over time, can begin to restructure your brain.
When stress affects your brain, the HPA (hypothalamus-pituitary-adrenal) axis is activated.

The hypothalamus is a central part of the brain, and it releases a compound which travels to the pituitary gland. This then releases the hormone ACTH (adrenocorticotrophic) which is then released into the blood stream. In turn this releases the stress hormone Cortisol. When the released Cortisol occurs it sets the body in a state of anticipation, ready for action. When the body is dealing with the release of Cortisol long term, however, it has a negative effect on the brain. The brain doesn’t cope well with the long term association of adrenaline, so it begins to have negative effects on the body.

Cortisol is responsible for the availability to our energy supply (carbs, fats and most importantly – sugars) as these energies are needed when responding to stressful situations. However after a prolonged state of stress occurs, muscle starts to break down and we are dealing with a decreased response and we begin to see a decline int he immune system. There are also a whole set of negative effects within the brain.

Stress Can Make Your Brain Smaller

Continuous stress and rising Cortisol levels means that brain signals associated with learning, memory and controlling stress being to decline. This same area of the brain that control these attributes (the Hippocampus) also begins to restrict activity of the HPA  axis and when this deteriorates or becomes weak, we are less able to control our stress levels.

Cortisol also makes your brain smaller! Syanptic connections disappear when there is too much Cortisol and the front part of the brain that determines judgement, social behavior, and decision making, also shrinks. Depression is a risk when this happens, because less brain cells are being developed, and we are stuck in a negative cycle within the brain.

Relieving Stress: Exercise and Meditation Can Reverse the Above Mentioned Effects

It’s not all bad news! The most powerful stress busters and ways to relieve feelings of tension and stress are exercise and meditation. Mindfulness meditation is extremely helpful. This is when we mindfully stay in the present moment and are aware of our present surroundings. We might name things that in front of us, or use our senses to feel what is happening in the moment. This keeps our brains from focusing too much on the past or the future. In other words, on things that have already happened (and can’t be changed) or things that are yet to happen (so don’t need worrying about yet.)

When you exercise and meditate, you actually reverse the above mentioned effects. Your brain will actually grow in size as your stress levels decrease. So when you are feeling like you aren’t in control of your stress, go for a run, and follow it with some meditation. Prevention is key. Bring those stress levels down as it is the kindest thing you can do for your body and your mind.

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Cute Illustrations To Show What Love Is Like In Everyday Life

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These Adorable Illustrations Remind Us What Love Is Really All About

Korean illustrator ‘Puuung’ specializes in creating truly heartwarming drawings that depict the very best aspects of being in a relationship. You can check out her Facebook page here, and her website here.

It’s always a privilege to talk with the one you love.
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Real love means handling all life’s little problems together.

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Love is showing affection when the other person needs it most.

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Love is taking time to enjoy the small pleasures of life together.

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Love is being able to get excited about your shared experiences.

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Love means taking the time to get each kiss just right.

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Love means being eager to show your partner new things.

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Love means being there for your partner every day.

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When you love someone, you take an interest in every aspect of their life.

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When you’re in love, your partner’s arms is the best place to be.

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Two people in love never take one another for granted.

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Love means becoming wrapped up in one another.

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Love means supporting one another through the good times and the bad.

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Love means being oblivious to the rain, because all you see is one another.

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Love means that simple activities become exercises in joy.

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Love means every little moment counts.

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Featured photo credit: Puuung via facebook.com

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3 Incredible Lessons You Can Learn From The 4-Hour Work Week

Posted from http://addicted2success.com/success-advice/3-incredible-lessons-you-can-learn-from-the-4-hour-work-week/

The 4-Hour Work Week is one of those books that only comes along once in a century, if that. It leaves a positive, but violent disturbance in its wake as it shakes up the economy, the norm, and how the world works, pun intended.

Tim Ferriss is an idealistic life-hacker who encourages the rest of us to question everything, do exactly what we want, and lead a life of fulfillment.

I read the 4 Hour Work Week when I was just about to jump off the cliff into a mystery life… I was working 80-hour workweeks at the time, and was diving into the possibilities this book offered to me for the first time.

And here this Tim guy comes along, telling me I can work from anywhere with wifi, travel to new countries, go Tango dancing any day of the week, learn Muay Thai in Thailand, and surf the waves in Brazil.

Let’s get something clear from the jump: I had NO idea about the digital nomad lifestyle, building businesses young and free, and making money on the move before I read this book. I didn’t even think about it, it never entered my consciousness and I didn’t have a clue what was possible.

This was less than two years ago and I’ve since built multiple successful E-commerce businesses, sold one, and learned a massive amount about possibilities I knew nothing of prior.

Here are the 3 lessons I learned from the book The 4-Hour Work Week:

1. You can work, live & travel anywhere if you set it up right

With the way the Internet and business is setup now, the world is so interconnected that you’re lagging behind if you aren’t online.

Online opportunities present themselves in a myriad of ways, and are only limited by your imagination. You can sell hip-hop beats, you can push info products, you can hustle furniture without stocking inventory, you can sell ads, buy ads, build a profitable blog, write books, create courses, sell copywriting services, freelance, the list goes on and on.

Before I read this book, my life seemed to look like: go to school, learn a skill, maybe get a job or if I’m lucky, start my own business around the skill.

Now my life looks like this; wake up whenever, wherever, check how much money I made overnight, network with online entrepreneurs, learn something new, and see distant lands. It’s a difference of day and night, and it’s possible for you too.

“A wise man will make more opportunities than he finds.” – Francis Bacon

2. The “new-rich” is the way of the future

Tim coins an awesome term in his critically acclaimed book, called the “New Rich.” These are people who shucked off the old and stale deferred-life plan, of living like a king when you’re retired and 60, and chose to “create luxury lifestyles in the present, using time and mobility” as he puts it.

Anyone who cleverly leverages the Internet to create the lifestyle of their dreams, earning money any time of the day, and detaches the earning of it from their time, is the new rich. Heck, even freelancers who don’t detach time and money yet, are still the new rich if they live and work wherever they want.

This is something Tim referred to as Lifestyle Design. You create whatever lifestyle you want, based on freedom, work, travel, making unlimited money, and it’s possible for everyone.

 

3. D.E.A.L. is an acronym you need for success & freedom

What is D.E.A.L?

Definition: Define the life you want to lead is what the new rich really is, and setting up only what you want. Definition is the creation of your ideal lifestyle and what you want to become in your life. It’s not simply becoming rich so you can do nothing, it’s setting up the life you want to live, how you want to work, and becoming the change you want to see in the world.

Elimination: Eliminate all the crap that doesn’t work. Eliminate people that slow you down, and most importantly, eliminate the 80% that does not get the most effective results. Eliminating is all about focusing on what matters, and doing more of it, while simultaneously doing less of what doesn’t.

Automation: This is where it gets really cool. Did you know you could have your business humming along on autopilot with the proper use of virtual assistants and employees? Well you can. You can hire people for the tasks, and management of those tasks, so you simply become an owner of your business, not the hamster on the wheel. Too many people seem to own their business, but in reality their business owns them.

Liberation: Liberate yourself from the shackles of a cubicle, from a boss, or from the location you feel “stuck” in. You do not have to work where you are right now, especially if you’re in a city or country you dislike. With the age of the Internet, you’re free to move along to wherever you’d like, provided you build the business to support this first. Liberation is about “embracing the mobile lifestyle” as Tim puts it, and becoming an autonomous and free boss of your own life.

Oh, how the power shifts in your favor when you apply D.E.A.L. The bottom line is that anyone who works on this goal and learns what they need to can create their ideal lifestyle. The only thing stopping you is yourself, and your self-imposed limitations that you’ve accepted.

“Excitement is the more practical synonym for happiness, and it is precisely what you should strive to chase. It is the cure-all.”– Tim Ferriss

Have you read the 4-Hour Work Week yet? What did you think? Please leave your thoughts in the comment section below!

Butt Toning Exercises You Can Do While Watching Netflix

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If you dream of having a full butt but never seem to have the time to work out, the following exercises are perfect for you. You can perform while watching Netflix, and no extra equipment is needed.

Do it as often as you watch Game of thrones, you will soon see the results.

Kickbacks

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Get on your hands and knees in front of the TV, with your knees bent at 90 degrees. Keeping your knee bent, lift your left leg back and up, so that your foot is higher than your head. At the top of the movement, squeeze your left buttock muscles then return to your original position. Do this 10 to 12 times then repeat with the right leg. Good forhamstrings and glutes.

Heel Lift Squat

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With your feet about the width of your hips apart, lift your left heel clear of the floor. Now lower your bum by pushing back with your hips, raising your arms in the air at the same time. When your thighs are roughly parallel to the floor, return to the starting position. After 10 reps with your left heel raised, do the same with your right heel off the floor. Works quads and glutes.

Single Leg Glute Bridge

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Lie on the floor with bent knees, as if you were going to perform sit ups. Extend your left leg and lift your butt off the floor by squeezing your glutes and raising your hips, before lowering it back to the floor again. Aim for 15 repetitions on each leg. This exercise willgive your core a work out as well as your glutes.

Plank Leg Lifts

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Assume the plank position, with straight arms, shoulders, elbows and wrists all in a line. Bend your left leg at the knee, to 90 degrees, at the same time as bending the right knee slightly. Now push your left foot up towards the ceiling before bringing it back down so that your left knee is level with your right knee. Repeat this 10 to 15 times then change sides. Squeeze your glutes as you lift your foot towards the ceiling, to maximize the benefit.

Two-Legged Glute Bridge

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Assume the same position as for the single leg version described in the single leg glute bridge, but instead of extending one leg, simply lift your body off the floor using your hips, going as high as possible while keeping your shoulders off the floor. Using a light weight to add resistance, holding it in front of your pelvis, 2 or 3 sets of 10 to 15 reps of this exercise should be more than enough to really activate your glutes.

Lying Side Leg Kicks

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Lie on your left side, legs extended and slightly in front of your torso. Raise right leg to hip height before kicking it forward at right angles to your body. Return to starting position and repeat 10 to 15 times. Lie on your right side and do the same with the other leg. Works your glutes and thigh muscles.

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Here’s What No One Tells You About Being An Extroverted Introvert

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Are people confused whether you’re an extrovert or introvert? When you’re out enjoying your social life the world buzzes around you. You have fun and you do what excited and stimulates you with friends. Everyone likes to unwind after a long day, but your mind and body require it more than most.

Who is the extroverted introvert? The person who at some point, sooner than later, has to withdraw. An extroverted introvert people need alone time. If you’re an extroverted introvert who examine your life, then you know yourself. You would prefer that the people you interact with, know themselves just as well.

1. You don’t enjoy the spotlight but you appreciate recognition.

Going out for social interactions is like rolling the dice. It’s either great times ahead, you feel withdrawn, or even drained of your energy. So for this reason you become choosy about who you spend your time with.

When an extroverted introvert hasn’t been hanging out with their friends lately, it’s likely because they’re overstimulated. They’ve filled their physical environment and mind with what they have the capacity to handle.

2. You enjoy getting to know just one person but you also enjoy a big group of friends.

Your introverted friend who can be the life of the party has to exert more energy than you might think. It’s easy to get this personality type confused with a full on extrovert when they’re being highly sociable. Spend enough time with this person and you’ll learn that some days, they’re withdrawn.

You might be able to spot the extroverted introvert, the one who shies away from small talk. Big ideas and creative conversations might be more comfortable. It’s also more comfortable to hang out with people incrementally.

3. You really need alone time but you do get lonely sometimes.

You’re an introvert deep down inside, but you tend to attract extroverts. The psychoanalyst Carl Jung believed that this was due to a deep attraction to complete each other’s personality types.

Extroverted introverts are like chameleons, changing as needed in the environment. You could call it having an edge. Watch out for the quiet one, as they say.

4. Sometimes you don’t want to talk, but you can suddenly become talkative.

You’re an extroverted introvert and you don’t want to explain who you are. You don’t feel like having the “it’s not you, it’s me” conversation. No matter how much you love the people you connect with, you still need to be alone at some point.

Your alone time is an enjoyable fate. After you dazzle your friends in social environments you draw comfortably into your shell. Some people will never understand that the shell is there not to keep others out, but to hold all that is you together.

5. You embrace being an introvert, but sometimes doubt if you should be more extroverted.

As a special breed of extrovert you do quite a bit of self reflection. Thus, you know yourself really well. You’re not quiet because you’re lost, confused, or at a loss for words.

You speak when it’s most important because requires energy from you. In fact, you’re filled with thoughts and it’s only a matter of which you’ll give attention to. You know yourself well and you limit your interactions with others. So, when you do spend time, it’s valuable.

6. You’re happy some events are canceled, although you’ll have a great time if you go.

Sometimes the mere thought of over-stimulation is enough to make you overstimulated. If you’re feeling like today is a hang out with myself kind of day, you may be reluctant to go out. You’re not anti-social, you just have your moods. Knowing that your mood can change, it’s a likely that you’ll have a great time once you get into the groove of things.

7. You like exploring new sides of an old friend or simply meeting new people.

You may feel that you can always know someone more intimately no matter how many years you’ve known them. You enjoy uncovering the more sophisticated thoughts of your closest friends. It’s also a pleasure to meet completely new people who know nothing about you.

8. You’re comfortable, from being in coffee houses to loud concerts.

Those who try to call you out and say you’re not being yourself just don’t know you very well. Why does your disposition vary so greatly from day to day? You have your moments. Sometimes you feel socially elite. Other days, you seek intense mental stimulation.

Your thoughts may become so intense that it fills your own mental capacity. At these times, small talk feels like chatter and you want to be more respectful to your intellect. You’re not purposefully trying to go against the flow. You just have your own body of water that flows independently.

Some people may not be able to understand how much you can vary from time to time. A person observing your free time at the beginning of the week may find you nestled in working at a coffee shop. Yet, the very next day, you could be shouting with delight at a concert. The key to being able to jump from one situation to the next is being comfortable within yourself.

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At 40, This Women Was Overweight And Broke. But Pursing Fitness Goal Has Made Her Millions

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It might not be easy to lose those extra pounds but it is not impossible. The excuses we give ourselves of busy schedule and not-that-fat rant are never ending. However, what if you lose everything else and just have yourself left to work on?

Natalie Jill, an entrepreneur who lost her marriage, house, and retirement at 40, had nothing left for herself. She was overweight and a mother of a new baby. She even had some serious debts to pay. She decided to not quit and lose her mind but instead she began to get back her life and has inspired many since then.

Who is Natalie Jill now?

She is now a popular online personality, fitness goal trainer, a licensed master sports nutritionist, and USA Today bestselling author. She owns Natalie Jill Fitness and helps others like her.

Jill told Entrepreneur Network, “I can’t control anything else, but I can control my body. If I can just move every day, if I could just start eating better foods, I can control that — and everything else has to start getting better.”

She is an inspiration and motivation to many in the most simple and truest sense. The life lessons that can be learned from Jill will get your feet moving to make your life wonderful.

1. Be yourself.

Jill’s journey had not been easy. She learned her lessons the hard way. She got to work on her dreams when she almost lost everything. She decided to not lose herself in the process. She gained over 50 lbs while she was pregnant, and is now 60 lbs lighter. She did it by not starving herself or going on strict diet regimes but simply by listening to her body and requirements. Natalie Jill’s motto is straightforward: “Be Happy, Be Healthy, Be Fit.”

2. Face reality.

Natalie Jill’s world came crashing down after her divorce. She did not anymore have fancy big house and nice salary cheques to hide behind. She faced the bitter truth and started to fix things. She made a clear vision to get the negativity out of her life. Jill made sure to not try anything intense or fad. She provided herself time to work out things.

“I made this vision board and thought to myself, If I could just stare at this vision board a few times, maybe I can start to believe that this is who I can be and work toward it.”

3. Always learn.

The fitness trainer describes her rock-bottom phase as ultimatum time. She took up the challenge but kept a clear mind in learning things from scratch. Natalie Jill suffers from autoimmune disease that does not allow her to consume gluten so she made gluten-free diets. She also has back pains at times so her exercises and workout plans are designed to prevent them.

Apart from learning from herself, she advises entrepreneurs to keep learning from everyone. She believes that by learning, you will know your strengths and something new that you can try out.

“Every entrepreneur out there — we leave trails of stuff. You can see what we did. We have products. We have blogs. We have videos. We leave all that information out there. Be a student!”

4. Share your story.

In hard times, we all think that we are the only one who is suffering such turmoil in life. When Jill started to work out and exercise to look her better self, she started to share her journey and diet plans over social media. Soon, she had a following and that is how Natalie Jill Fitness was born.

She shared her story and efforts without adding anything fancy to it. Turned out that her fitness lessons and weight loss strategy does wonder to not only her but many others.

5. Don’t get offended.

There will be many instances when someone or the else will try to pull you down. Do not let your life and success be offended by those who just wish to play the blame game.

“Walking on eggshells and trying not to offend people does NOT work because those people who are constantly ‘offended’ are not ready to be their best selves…yet. They are still in the blame-game mentality and they feel it necessary to place blame outwardly onto others, instead of being real and looking at themselves.”

Featured photo credit: Picography.co/ Pexels via pexels.com

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Morning or Evening? How Should Busy People Pick The Optimal Time To Work Out

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Should you exercise in the morning or evening?

This is one of those debates that could go on indefinitely, much like the “chicken or the egg” conundrum. However, we will say that working out in the morning or evening is always good for your health even if one time slot has advantages over the other. We will be giving you some of the pros and cons of each so you can decide for yourself which time of the day is ideal for your needs.

The Pros of A Morning Workout

When you wake up, all of your muscles are relaxed and you’re likely to feel lethargic – exercise is the perfect remedy for this. Furthermore, a morning workout wakes you entire body up, including your metabolism. This means you’re more likely to lose weight when exercising in the morning as opposed to the evening. Moreover, if you don’t eat a big breakfast (especially not carbs) you will burn even more fat, according to PubMed studies.

A different study by Appalachian State University found that exercising at 7 a.m. lowers your blood pressure and improves sleep quality.

The Bad Points of Working Out in The Morning

You need to have the motivation to get up early each and every day. It’s too easy to hit the snooze button when the alarm goes off! It’s worth keeping in mind that you will probably have to get up earlier than normal if you want to exercise properly. You should also note that mornings can sometimes be hectic, especially if you have to go into work earlier than normal, which means you might be tempted to avoid exercising from time to time.

Evening Workouts Have Some Advantages

If you’ve had a stressful day at work, exercising is the ideal way to take your mind off things. On top of this, your body has had a chance to wake up and all of your muscles will be ready for the most strenuous of workouts. A study conducted by the American College of Chest Physicians found that your lungs are at peak performance in the late afternoon, making exercising much easier.

One final point about working out in the evening: it can also help you get to sleep! We said earlier that morning workouts are best for getting a good night’s sleep, but if you exercise at least two hours before bedtime, you should find that sleep comes just as easily since you’re burning off excess energy and calories. However, exercising too close to bedtime will likely have the opposite effect so try not to leave it too late!

The Cons of Evening Workouts

Sometimes when you’ve had an exhausting day at work, any kind of exercise is the last thing on your mind. We’ve all had days like this. It’s unavoidable, unfortunately. You might also have some unexpected family commitments to attend to after work, means that going to the gym isn’t possible. This general lack of control over what might happen each evening makes it more likely that people will skip workouts, and once people miss too many they might stop exercising completely.

Okay, so what’s the best time to exercise?

If you want to lose weight and maintain a strict schedule, morning workout is probably your best option. If, however, you want to exercise when your body is most alert and optimized for performance, evening workout might be preferred. Of course, it’s important to note that everyone is different – some people are naturally morning people, while others are night owls – so, your optimal time might be suited to a particular time of the day regardless of what scientific evidence says.

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