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Maintenance while being a professional

When you have a busy work/life schedule it is easy for things to be forgotten about or to lose track of tasks there are not as important as your other ventures. The areas that most falls into disrepair are the things that you have worked so hard to obtain. This is namely your house and car, both material objectives you strived to buy and are now the ones which you forget about just as quickly as you have more pressing concerns. This is not to say you don’t value them, but just that they are a constant now and have become of less importance to your overall objectives in life. We are going to look at a few little things that you as the professional can implement which will take care of your important possessions while you continue on your career. It might take a little organising at first, but after this your maintenance and scheduling should run like clockwork.

Car valeting:

Being successful in business requires a lot of time and effort both professionally and personally. It is also important to show your business success. It looks good for your personal brand and helps clients and colleagues feel at ease that they are putting their trust into a successful individual. One every prominent area in which you can show this is with your car. A well-maintained vehicle helps show professionalism and consistency. Valeting your car once a month or even more often is a great way to keep your car clean and fresh looking, it is also great excuse for a day out. You can put your car into a valet service and then spend the day shopping/ sightseeing.


Garden maintenance:

Unfortunately, peoples gardens are one of the first victims of a busy schedule. Being away from home all day and wanting to plan trips for the weekend means people sometime forget the work that goes into looking after their garden. Luckily companies such as landscaping henderson nv specialise in taking care of your properties and help to keep it a beautiful area to relax in when you have the time. Outdoor companies’ area also great for undertaking larger tasks when you are not around, transforming your yards into whatever suits your plans.


Wardrobe altercations:

Sometimes we find it hard to let go of items of clothing. They might look good on us for particular occasions, they could have sentimental value or you might not like shopping so much so you hold onto your clothes for as long as possible. One of the best ways to reuse your favourite items is to have them altered by a professional, this way you save some money and time and have a completely new outfit to try out. It might not always be a success but it is a great way to try something new.

balancing life and work


Although they are a mix of suggestions, making the right choices to save energy and reduce your stress level is always important for a healthy body and mind. It also allow you to work harder in your chosen profession.

Man Exercising

6 Myths Regarding Exercise and Aging

More than just a way to maintain a beach body, exercise is the number one contributor to having a long, happy life. Getting up and active -regardless of age- is always a great idea.

For seniors, however, the idea may be daunting due to the sheer number of myths surrounding exercise and the aging body.

“I don’t want to hurt myself.”

Even with an aging body, physical injury due to exercise can be avoided relatively easily. Before engaging in a workout program, class, or routine, speak to your doctor.

He or she will be able to recommend beneficial workouts for you, as well as open your eyes to which ones to avoid based upon your personal physical health and abilities.

In addition, having a body that is toned and strong actually reduces the likelihood of serious injury.

“My heart can’t handle a workout.”

False. In actuality, the heart benefits from regular physical activity.

This doesn’t mean that going years without hitting the gym and then enrolling in an intense 5K marathon is a good idea, but investing in a weekly low-impact workout class or cardio session isn’t a bad idea.

Something as simple as taking a brisk evening walk can help to keep the heart healthy by increasing blood flow and balancing cholesterol levels.

It’s important to note, though, that if you suffer from heart problems, you must be careful not to overdo it.

“I’m in a wheelchair; I can’t exercise.”

If you’re wheelchair bound, have no fear – there are still a wide variety of exercises that you can do from a sitting position.

These include both upper and lower body exercises such as bicep curls, triceps extensions, chair push ups, hamstring curls, and leg extensions.

“It’s too late for exercise to make a  difference.”

You may be tempted to believe that in order for exercise to make  difference it has to be a lifelong activity – it doesn’t.

Whether you’ve been exercising since you were a child or just started last week after you turned 70, exercise is still highly beneficial to both your body and mind.

Starting an exercise routine can improve age-related ailments such as muscle tension and weakness, bladder problems, and even increase lung capacity to effectively improve breathing.

“My balance is too bad to start exercising.”

Loss of balance is common as we age. It’s also a common reason why many aging citizens choose not to engage in exercising.

Balance, however, can be improved by exercising. Balance, when practiced regularly, can help you stay steady on your feet, avoiding falls and slips.

“Strength training will make me too bulky and prevent me from getting around.”

Women in particular worry about this one. The combination of the importance of independence as we age and the belief that strength training causes Arnold Schwarzenegger-like muscles is bad for the encouragement for strength training on a regular basis.

Strength training, however, is different than body building.

Strength training can use weights as light as 10 pounds that are unlikely to build you giant, bulky muscles.

Ways to stay motivated to exercise regularly

Here are some tips on how to help you stay motivated and get fit. Make sure to set goals for yourself, firstly start with easy goals and then progress to harder ones. Make sure to make it fun and enjoyable for yourself. Find some sports or activities that you will enjoy and change the routine to make sure you will be kept busy and won’t get bored with the same old routine. Exercise, enjoy and have fun while doing so!

Workout with a friend

If you exercise with a friend you will do so much time talking and catching up that you won’t even notice that you are breaking a sweat.  This is a great way to reduce boredom and you will feel like you are having fun more than training which makes it easier to do. While you are catching up on all the news and gossip you are still burning calories at the same time. Some days your motivation levels may go up or down which is totally natural so one of you can motivate the other when you are feeling like this.

Hire a trainer                                     

Hire a professional fitness instructor as it will encourage you not to miss a workout session. You might have to pay whether you turn up to the session or not. But more importantly a trainer won’t let you cut any corners when it comes to your workout.

Join a group                                        

Join a group or club and you will definitely become more eager and responsible about working out. You will find it harder to miss your session if you know that if doing so; not only will you be letting yourself down but a whole lot of others as well. Once you go to the session, it will be enjoyable and fun.

Choose something you enjoy

Choose an exercise that you really enjoy as you are more likely to do it. If you can’t think of a workout that you will enjoy, think about the activities, hobbies or sports that you may have done while you were younger. Usually there is one activity or sport that you liked doing as a child so make that your workout choice. Always make sure to have fun and enjoy.

Buy good gear

This might sound crazy but dressing the part while exercising can motivate you and make you feel better in yourself before and during working out. You don’t have to go out and spend loads of cash on expensive high-tech clothes; but a few items that are designed especially for your chosen activity can make a huge difference to ensure you take part and enjoy.

Eating a Balanced Diet is the Key to Good Health

One of the most fundamental steps to maintaining good health is eating a healthy and balanced diet. This entails consuming a wide variety of healthy foods in the right proportions for you to obtain the essential nutrients and achieve your ideal body weight.

What is a Balanced Diet?

Basically, a balanced diet refers to one that provides your body with the important nutrients that it needs to be able to function effectively. If you want to obtain the necessary nutrition from your diet, you have to get most of your daily calories from the following examples of foods:

  • Lean protein
  • Fresh fruits and vegetables
  • Whole grains
  • Nuts
  • Legumes

Why is Balanced Diet Necessary?

It is important to have a balanced diet because your organs and tissues require proper nutrition for them to function smoothly. Without proper nutrition, you will become more prone to various infections, diseases, fatigue, and will suffer from poor performance at school, work, or even your other day-to-day activities.

One of the most obvious outcomes of poor nutrition and unhealthy diet is the increasing number of people with obesity and diabetes, particularly in the United States. According to the USDA, four out of the 10 primary causes of mortality in America are directly connected to people’s diet. These leading causes of death include:

  • heart ailments
  • cancer
  • stroke
  • diabetes

How to Accomplish a Nutritious and Balanced Diet

A healthy balanced diet involves foods that do not contain high levels of unnecessary sugar and fats. Instead, the food types that comprise a balanced diet are those which are high in nutrients, minerals, and vitamins. Below are some of the food types that you should consume regularly:

  • grains- high in fiber; switch from rice, white bread, and pasta into whole grain products
  • fruits- great source of various vitamins and minerals; also make tasty snacks
  • proteins- lean meats, some cuts of beef and pork, eggs, beans, soy-based products, and fish are some of the most common examples of healthy proteins
  • vegetables- just like the other items mentioned in this list, vegetables are among the major sources of important vitamins and minerals; dark leafy veggies are the most nutritious
  • dairy- this type of food can provide your body with vitamin D, calcium, and other vital nutrients. Some examples of dairy products include milk, cheese, and yogurt. Plant-based milks that are also rich in calcium nutrients can also be eaten as an alternative to dairy products from cows. Examples of these plant-based milks include almond, flaxseed, and soy.
  • healthy oils- olive oil and vegetable oils are common examples of healthy oils that are good for your health

While it is important to eat a balanced diet, always remember that you should also exercise regularly if you want to achieve a fit and healthy body. By doing a combination of good diet and workout, you will find yourself safe from diseases and more capable of performing your tasks effectively.

The Most Essential Types of Exercise

It is no secret that exercise is one of the keys to good health. However, the problem with a lot of people who try to exercise is that they tend to limit their routine to one or two types of exercises. Some only do what they enjoy, and then just ignore the others. In this article, we will discuss the most essential kinds of exercises that you should be doing.

  • Aerobic Exercises

Aerobic exercises are among the most important types of exercises that you shouldn’t skip. Aerobics is effective for making your heart rate and breathing faster—giving your heart and lungs a good workout. When done regularly, it could also improve endurance.

One sign that you need more aerobic exercises is that you’re finding yourself out of breath every time you walk up a flight of stairs. Through this type of exercise, you’ll be able to condition both your heart and lungs, as well as supply sufficient blood to make your muscles work effectively.

types of exercise

Some of the specific health benefits that this can bring include blood pressure regulation, blood sugar level reduction, elimination of body fat, boosting mood, as well as lowering the risk for stroke, Type 2 diabetes, heart diseases, and breast and colon cancer. It is recommended to perform 150 minutes of aerobic exercises per week.

  • Strength Training Exercises

As people get older, muscle mass may be lost. Hence, strength training is recommended to build it back. Through regular strength training, you will be able to become more confident with your capacity to perform different daily tasks such as gardening and carrying groceries.

Aside from making your muscles stronger, strength training can also promote bone growth, regulate your blood sugar, control your weight, enhance your posture, as well as minimize pain experienced in your joints and lower back.

For best results, it is recommended to have a physical therapist to develop a strength training program that you can execute for about 2 to 3 times per week. The plan will most probably include body weight exercises such as lunges, squats, and push-ups. Moreover, this may also include routines that involve resistance from a band or weight machine.

  • Stretching exercises

Stretching exercises can be effective in maintaining flexibility. As people age, it is normal for muscles and tendons to lose flexibility. When this happens, they won’t be able to function effectively.

In addition, this can also increase your risk for muscle pain and damage, cramps, joint pain, and strain. Once you lose flexibility, you will find it difficult to accomplish simple tasks such as bending down to reach for something. This is the reason, you should never overlook this important type of exercise.

By stretching regularly, you will be able to make your muscles longer, improve your range of motion, and minimize your risk of getting injured. We would recommend you to perform this type of exercise on a daily basis or for about 3 to 4 times each week.

Start with dynamic stretches which involve repetitive motion such as marching in place. Doing so will get blood and oxygen to the muscles of your body.

After doing your dynamic stretches, perform static stretches for the various parts of your body such as hip flexors, calves, hamstrings, muscles of the shoulders, neck, and lower back, as well as quadriceps.

  • Balance Exercises

Basically, improving your balance can help you feel steadier and prevent frequent falls. Balance exercises become more important as you become older—when your inner ear, leg muscles, vision, and joints become weaker.

Some of the balance-focused exercises that you can perform include yoga and tai chi. Even if you don’t experience balancing problems, it is still a good idea to perform this regularly so you won’t have this kind of issue when you get older.

Aside from going to the gym to have a trainer who can help you with balance exercises, you may also go to a physical therapist who can determine your balance abilities and recommend certain exercises that will improve your current areas of weaknesses.

One of the most common types of balance exercises include standing on one foot. Depending on your needs, your physical therapist may also prescribe exercises that can boost your joint flexibility and strengthen your leg muscles.

While these types of exercises can help you stay active, healthy, and feel great, it is equally important to ensure that you have a healthy diet that can provide all the essential nutrients that you need.

Achieving a Healthier Body: Tips for a Better Diet

If you want to achieve a healthy body, one of the first things that you should do is to modify your diet. However, developing a healthy diet plan doesn’t have to be too restrictive. In this article, we will discuss some of the most basic tips:

  • Reduce your intake of liquid sugars.

Liquid sugars can be found in softdrinks, iced tea, sports drinks, and the likes. This kind of beverages do not provide significant health benefits, and can in fact increase your risk of obesity, diabetes, and other kinds of diseases. With this, there is no reason for you to take them.

healthy body

Instead of sugary drinks, you may have sparkling water or low-sodium vegetable juice instead. You can always make your own vegetable juice with a juicer or blender.

  • Lower your intake of refined carbohydrates.

Rice, wheat, and other grains that are highly processed have similar effects in your body as table sugar. With this, it is highly recommended to replace these with whole grain, high-fiber cereals, steel-cut oats, and brown rice.

  • Increase your fiber intake.

Fiber is good for your digestion and can lower your risk of heart diseases. With this, it is essential to consume foods that are rich in dietary fiber such as nuts, whole grains, fruits (e.g., bananas and apples), vegetables (e.g., potatoes and broccoli), and seeds.

  • Consume healthy fats.

Healthy monounsaturated and polyunsaturated fats can be found in fish, nuts, and vegetable oils. The reason you should consume healthy fats is that this can reduce your risk for cardiovascular diseases. Reduce your intake of foods that have high cholesterol, saturated fat, and trans fat, which can be found in partially hydrogenated vegetable oils.

Developing healthy eating habits may be challenging at first, but by keeping your mind focused on the benefits and your goal of a healthier and more fit body, this should be easy. Aside from the tips mentioned above, you should always remember that it is important to maintain a balanced diet and limit your intake of processed foods. By doing this, you will surely be able to achieve the healthy body you’ve always wanted to have.

Most Common Exercise Myths Debunked

Don’t let half-truths and misconceptions get in the way of your health and fitness goals. In this article, we will debunk the most common exercise myths that many people still believe (perhaps, including you).

  • Myth #1: Women who lift weights will become bulky and muscular.

According to the former female bodybuilder Alice Burron, she would spend around 4 to 5 hours per day when competing in order to build some muscles. To become bulky, you would need to overload your muscles. It is extremely difficult for women to build significant amounts of bulk because they have too much estrogen.

The reason men build muscles much faster is because they have testosterone. So for all the women who go to the gym, DON’T BE AFRAID OF USING BARBELLS/ DUMBELLS. Without strength training, you’re missing out on its benefits such as increasing lean muscle mass, reducing your body fat, and burning more calories. It is recommended to perform strength training exercises for at least 3 days per week.

  • Myth #2: Weight is the only indicator for the effectiveness of your workout.

When newbies go to the gym, they tend to weigh themselves everyday to check the difference that their routine makes. After several weeks when they see that there is no downtrend on their weight, they become impatient and automatically believe that they are not accomplishing anything. However, what they don’t realize is that exercise can turn body fat into muscles, which is one of the possible reasons why there is no apparent decrease in weight.

Moreover, constant exercise can minimize risk factors such as the level of your blood sugar. With this, it is wrong to believe that your workouts are pointless. You are actually experiencing health benefits without knowing it. Always remember that weight is not the ultimate indicator of fitness.

  • Myth #3: You can spot reduce to achieve sculpted abs and tones legs and arms.

You may do crunches all you want, but there is a good chance that you won’t see muscle definition and sculpted abs simply because there is a layer of fat on top of them.
It is wrong to focus on a single part of your body—what is more effective is to try to exercise your whole body. Keep in mind that unless the body fat is gone, you won’t achieve well-defined muscles. Do a combination of stretches, cardio, aerobics, and strength training for best results.

  • Myth #4: No pain, no gain.

This is probably one of the most common myths that many people still believe in. They say that if you don’t feel pain while working out, you are not doing it right and are not benefitting from your exercise routines. Feeling discomfort while working out is fine, but the pain doesn’t have to be that intense.

If your exercises are too difficult to the point that you feel like you’re about to pass out or can’t continue the session anymore, you have a higher risk for injuries and burnout.

If you want to have a fit and healthy body, you should know what kinds of food to eat and exercises to perform. You should forget about old inaccurate ideas and gain more knowledge about your health and body to be able to accomplish your goals effectively. However, in this internet age, misinformation is rampant. With this, it is important to double check facts and use reliable sources when researching about health and fitness.

Tips on How to Exercise Safely

Exercise can be one of the most effective ways to achieve a healthy and fit body. Almost anyone can walk, jog, and perform light to moderate exercises; however, is it necessary to talk to your physician before performing a more intense workout routine? Sure, it is a great idea to talk to your doctor if you have any questions regarding your health and your plan to execute a more rigorous exercise regimen.

In this article, we will provide some of the most effective tips that you can follow to be able to exercise more safely. Some tried and tested strategies include the following:

  • Warm up for about 5 to 10 minutes.
  • Start slowly and increase your level of activity gradually.
  • Do not exercise in extremely hot and humid conditions because this can lead to dehydration and overheating. When exercising under hot temperatures, it is highly recommended to slow your pace.
  • Drink a lot of water and other drinks that can replenish the electrolytes that you have lost.
  • Performing exercises that are too intense and too frequently can lead to overuse injuries such as sore muscles and joints, stress fractures, and inflamed ligaments. Hence, it is important to wear proper clothes and mix various kinds of routines for each day of your workout so you will be able to give each muscle group sufficient time to rest.
  • Learn how to use exercise equipment and tools properly.
  • When you are doing strength training, good form is important. Start by using very light weights when learning how to do the exercise. Do not hurry to finish your sets or struggle to lift heavier weights right away.
  • Wear proper workout clothes depending on the weather, especially if you are exercising outdoors. For instance, if it is too cold you may need to wear layers and gloves to prevent hypothermia.

exercise safely

If you have injuries or an unstable health condition, including heart ailments, high blood pressure, respiratory problem, diabetes, as well as joint or bone diseases, it is highly recommended to consult your physician first to know if specific types of exercises will make your situation worse. For those who are experiencing various health symptoms such as dizziness, shortness of breath, and chest pains during exercise, it is also important to visit a doctor as soon as possible so you will be given pieces of advice on how you will be able to exercise safe.

5 Safety Tips for Exercising

Exercise is necessary for us to stay fit and healthy. Combined with a good eating plan and healthy habits, you have the recipe for a good and happy body and life. Although exercise is necessary and healthy it can be dangerous if not done correctly. Today, we want to share some exercise safety tips to make sure that you don’t get injured and only get results.


1. Warm Up and Cool Down

It is important that you give your body the opportunity to warm up for 5 to 10 minutes before you start doing your vigorous exercises. The same goes for cooling down. If you do a cool down routine after your session, you will experience less soreness and stiffness.

2. Start Slow

If you are just starting to exercise, pace yourself. You should allow yourself to do harder and more vigorous exercises gradually. Build it by starting slow and moderate and increasing intensity as you get stronger.


3. Don’t Overdo It

When you over-exercise, you can cause more damage than good. Overuse of your muscles and joints can lead to stress fractures, joint pain, etc. It is important to do a variety of exercises that can work all the muscles and joints. It is also important to give your body enough of a resting period before you start again.

4. Listen to Your Body

Your body will tell you when it is sick or tired. You need to listen to it. When you are sick, you should not exercise as it can damage your heart muscle. If you get tired, let your body rest. It is important to listen to what your body is telling you because it knows what it needs.


5. Drink Lots of Water

Before, during, and after you exercise you should drink lots of water and/ or drinks that will replace the minerals and salts that you lose while training. It is important to replace the electrolytes you lose during exercise.

Take these safety tips to heart and you will have an enjoyable experience. Also, try to wear clothes that are comfortable, breathes, and stretches and as you move.


The 4 Benefits of Cardio Exercise

Cardio or cardiovascular exercise is necessary to keep your heart health, burn calories, and lose weight, if that is your goal. Cardio helps to improve your body’s health and fitness by keeping the heart and lungs healthy and improving blood circulation. There are many great benefits of doing these types of exercises. Combined with a healthy eating plan, you are on the right track to getting healthy and fit.


The benefits include:


Cardio increases the metabolism. Your metabolism has to do with the rate at which your body performs certain functions like using up energy or digesting food. A higher metabolic rate means that your body will perform these things faster. A slow metabolism is often one of the reasons why people gain weight. Cardio is great to increase the metabolism and lose or maintain weight.






Cardio improves your heart health. Your heart is a muscle and requires exercise just like any other muscle in your body. Doing cardio exercise increases the heart rate and gives the heart its much-needed workout. If you are out of breath just by walking up the stairs, your heart is in urgent need of some exercise.



Cardio improves your recovery ability. Doing exercise obviously takes a toll on your muscles and they get tired. When you exercise, certain by-products are released into your body. These by-products are the reason why your body gets stiff and sore after a good workout. Doing a few minutes of cardio after a strenuous lifting session can help bring more oxygen into the blood and reduce the stiffness. This means that you can get back into the gym faster.





Cardio helps with being happy. When you exercise, your body releases different hormones which include ‘feel-good’ hormones. This means that you are fighting depression, anxiety, and negativity while you exercise. People who regularly do cardio exercises have been proven to be happier and more positive than those who don’t.

Cardio exercise is very good for you. Whether you are strength training or want to lose weight, cardio should be part of your exercise routine.