Getting in shape is a marathon, not a sprint. It may sound cliché, but fitness is all about a lifestyle change. Habits take time to form, and if eating unhealthy food has become entrenched in your life, breaking this habit won’t happen overnight. Ultimately, the first step in making a positive change to your health is to set realistic and achievable goals. To take your health into your own hands, check out these helpful tips for setting realistic fitness goals.

Take Baby Steps

You don’t need to become a fitness enthusiast and completely change your lifestyle overnight. Instead, start with one healthy meal. For example, consider ditching your usual choice of fast food and making a delicious salad for lunch one day.

Then, try choosing healthy options for each meal for an entire day. Then two. Then a week. Before you know it, you’ve gained momentum and are beginning to lose weight. That said, you may have a few slip-ups here and there—that’s OK. Just get back on the horse and continue chasing your health goals.

Identify Your “Why”

Another helpful tip for setting realistic fitness goals is to identify your why. In other words, take some time to think about all the reasons you want to be healthy.

Maybe you want to avoid heart issues or look good. You can even write these reasons out on a piece of paper. They’ll help you stay motivated when you want to eat that bag of chips!

Determine What Is Physically Possible

To set realistic fitness goals, you need to determine what’s physically possible for you to achieve. For example, if your goal is to lose weight, around one to two pounds per week is generally considered a healthy rate of weight loss, depending on your current weight. This means you may comfortably lose two to eight pounds per month by burning 500-1,000 calories per day. Remember that your body burns calories even without exercise—calories are the energy it uses to function, which is why you can lose weight just by eating less.

Don’t Rush Things

You may want to lose weight faster but never perform a crash diet. A crash diet involves drastic changes that you can’t maintain, so you’ll ultimately end up right back where you started. You need to make minor changes over time to get into a diet “groove” and build momentum. Again, diets are all about cultivating healthy habits that stick!

By following these tips, you can set realistic and achievable fitness goals. Best of luck on your fitness journey!

 

Authored by Admin @ Inspire Your Journey

The challenges we face when our mental clarity isn’t up to our expectations can pile on one by one. We are frantic, in a state of survival. Even so, we are often overwhelmed by simple day-to-day items. There are a few things we can control—and even more things we cannot. Here are five of the best ways to restore mental clarity within our power each day.

Restore in Nature

We often get lost in the shuffle of our daily lives and fail to pause and reboot. A lot of mental fog comes from our lack of connection with nature on a routine basis. If you hit reached your threshold and feel the urge to get away, consider a quaint space in the mountains for any number of days you can tolerate. Try not to rush back into your routine and give yourself wholly to the process of pausing.

Herbal Supplements

It’s possible that you can’t leave your home and take a vacation. In that case, experimenting with herbal supplements is an excellent way to restore mental clarity from the comfort of your home. Ensure you take the time to understand the areas you’re deficient in to grasp which supplements may benefit you entirely.

Herbs like rosemary and peppermint are easily accessible and can support you in your quest. And always consult with your physician before experimentation.

Reduce Refined Sugars

A lot of modern-day brain fog is traceable through our nutrition habits. With much of the food market containing refined and processed sugars, these break down and lead to fatigue, brain lethargy, and dullness in thought processes.

Opting for more natural sugars from various vegetables and fruits can ensure you receive your daily vitamins and minerals. Your body will also process these natural sugars organically compared to the refined versions.

Build a Good Relationship With Sleep

Understandably, it feels like there isn’t enough time in the day. With all the things on the list, including getting eight hours of sleep, getting overwhelmed can kick into overdrive. The best way to feel sharp is by allowing our body and brain to rest. We take on an abundance throughout one day’s wake hours, and the only way to start a new day refreshed is to sleep off the one we finished.

Build a strong relationship with sleep and fine-tune what your body needs to feel rejuvenated. Mental clarity relies on your ability to slow the brain and start over.

Practice Mindfulness

In addition to getting enough sleep, practicing mindfulness during your wake hours can work wonders on our sharpness. Things like meditation, conscious breathing, and self-care techniques can help us shift our daily stressors and pause. The power in slow breaks throughout the day can encourage us to sit with our thoughts and regroup.

There is no right or wrong way to regain mental clarity. Everyone’s stressors and day-to-day objectives are vastly different, and because of that, the way we replenish will vary. The important part is to find a rhythm that works for you and implement it.

 

Authored by Admin @ Inspire Your Journey

Setting New Year’s resolutions is a great way to motivate you for the year. Whether you want to become healthier, more sustainable, or start new projects, resolutions can lead you to significant growth. However, obstacles can sidetrack you from your goals. Luckily, we have great tips for keeping your New Year’s resolutions.

Start Small

Taking on too much or swiftly changing your lifestyle is a common reason why New Year’s resolutions fail or fizzle out. Radically adjusting your behavior can disrupt your day’s flow or derail your resolution plans. Therefore, it’s best to start small. What are small steps that can lead to progression? Maybe you want to adopt a healthier lifestyle in the new year. Instead of drastically changing your eating habits, you can start by incorporating more fruits and vegetables into your meals. Ultimately, small steps will help you reach your overarching goal.

Commit To Clear Action Steps

You must commit to clear action steps to keep your New Year’s resolution. Think of things you can do that will help you achieve your goals. Maybe you want to become more sustainable. Consider trying natural sachets instead of dryer sheets as a zero-waste swap for a sustainable new year. Regardless of your goals, taking action will help you.

Plan for Obstacles

Like anything in life, obstacles can derail you from your New Year’s resolution. However, planning for obstacles can help you navigate challenges. Think about things that may sidetrack you from your resolution and create backup solutions. For instance, if your resolution is jogging outside three times a week, think about potential obstacles, like bad weather. You can jog on a treadmill until the weather subsides as a backup solution.

Track Your Progress

Tracking your progress is one of the best things you can do while achieving your resolution. It’s important to remember that small steps lead to significant growth. You can track your progress on a calendar, spreadsheet, or graph to see how far you have come. In addition, you can take photos for a visual representation of your progress. At the end of the year, you can look at your achievements!

New Year’s resolutions are an amazing way to motivate you for the year. Regardless of your goals, resolutions can lead to significant growth. Sometimes obstacles can get in the way, but you can always get back on track. Hopefully, these tips for keeping your New Year’s resolutions were beneficial to you.

 

Authored by Inspire Your Journey

Winter can be a tough season for many, but it’s most difficult for seniors. If you have a senior in your life, you’ll want to ensure that they get the care they need during this time.

Luckily, there are many things you can do to help your friend or relative stay healthy this season. With that in mind, here are a few tips for helping seniors during the winter.

Make Sure You Have Enough Emergency Supplies

Stocking up on supplies that could save someone in an emergency is essential for senior care. You must make sure that the senior in your life has a flashlight, water, blankets, and a first aid kit at their disposal in case something happens. Also, making sure they have at least a week’s supply of their prescription medication and three days’ worth of non-perishable food will keep them safe if a natural disaster occurs.

Keep a Close Eye on the Temperature

Another risk for seniors during the wintertime is getting too cold indoors. Being too cold can lead to dehydration because they might not feel the need to drink water when shivering.

However, those with heart issues will get colder than others, so for their safety, you must ensure that their home has enough insulation to avoid any drafts. Caulking around the windows and doorframes can help eliminate any drafts. To prevent their pipes from freezing and avoid making them too cold, try to set their thermostat to at least 68 degrees Fahrenheit.

Eliminate Any Risks of Falling

One of the biggest risks for seniors during the winter is slipping and falling on ice. Also, if they walk around the house with thick socks on, they might slip on the hardwood floor.

You can help the seniors in your life avoid a fall by making slip-proof paths in their homes and giving them slippers or shoes with a firm grip for extra stability. Pouring salt on the driveway and sidewalk can help eliminate slippery snow that could lead to an accident.

Help Them Stay Active

Exercise is one of the best things you can do for your body, no matter how old you are. In addition to being an easy and fun way to curb senior depression, exercise also keeps them warm. Helping the seniors in your life stay active can also provide fitness benefits to you.

Overall, seniors are vulnerable to many potential problems during the winter. However, if you follow these tips for helping seniors during the winter, you can ensure that this holiday season goes smoothly.

 

Authored by Inspire Your Journey

With the new year quickly approaching, many people have started to plan their New Year’s Resolutions for the year ahead. Are you still deciding your goals for the new year? If you need a bit of inspiration, keep reading to discover suggestions for some creative habits to take up this new year.

Start Journaling

Journaling is a way to start the year with some positive reflection. Journaling is a great tool to decompress and reflect after a long day, or it can be a productive way to start your day. What time of day and how often you choose to create journal entries are up to you. You’ll still reap the benefits of journaling whether you take part daily, weekly, monthly, or sporadically. The whole point of starting a journal is to reflect and set goals for yourself—a schedule can help but isn’t required.

Explore a New Hobby

The start of the new year is the perfect chance to pick up a new hobby. You never know how much you’ll enjoy doing something until you try it out, after all. There are many low-investment hobbies to pick up right after New Year’s. For example, if you’re looking for a relaxing hobby, try picking up needlepoint for beginners. The basic stitches are easy to learn and master, and you’ll be creating masterpieces in no time. There are many other relaxing hobbies to try this year, such as gardening, scrapbooking, crafting, putting together puzzles, and more.

Try Reading Every Day

Another way to get in touch with your creative side is to get into the habit of reading more. Try reading every day this year—even if it’s just a few passages each day. Reading more helps expand your vocabulary and imagination and helps you feel more creative. Additionally, reading is a perfect way to destress and do something enjoyable after a long day.

Learn Something New

Finally, try learning something new this coming year. Whether it’s a new skill, like cooking or baking, a new hobby, or a new language, there are many things to learn this year. When you take the time to learn and grow, you’ll have a more fulfilling year ahead.

Everybody needs a relaxing hobby or exercise to try out in the new year. That’s where these creative habits to take up this new year come in. Try picking up some of these productive and relaxing habits for yourself this upcoming year.

 

Authored by Inspire Your Journey

People all over the country deal with long drives to and from work every day. Lengthy travel times often cause a lot of stress before the workday even begins. While avoiding extensive treks may not be completely practical, there are ways to make the journey more pleasant. If you’re looking to improve your daily travel experience, these are the best ways to make your long commute easier.

Have a Strategy

To ensure that your commute is as efficient as possible, do some planning and create a strategy. Your strategy can help you make decisions regarding your drive that can positively impact the rest of your day. For example, are there specific times or days where the traffic flow is lighter? Is there a toll road or alternate route that can get you there more quickly? A little bit of forethought into your commute can go a long way.

Leave Early

Long commutes are stressful enough. Don’t make it worse by putting yourself in the position to be late. Even though it’s tempting to sleep in, leaving earlier will give you ample time to deal with any unforeseen delays like traffic jams and road closures. Give yourself incentives to get going earlier, like stopping at your favorite coffee shop. As little as 15 minutes can be the difference between a good and bad day in the office.

Plan Hands-Off Activities

Finding ways to entertain yourself is one of the best ways to make your long commute easier. Of course, this can be difficult since driving requires so much of your attention. Instead of focusing on the negative aspects of your drive, plan some hands-off activities to pass the time. You can try many different things, like:

  • Playing music
  • Listening to a podcast
  • Downloading an audiobook

Opt for Alternative Transportation

Driving isn’t the only way to get to work. If you’re looking for variety in your daily commute, try using alternative transportation. Public transit takes the wheel out of your hands and allows you time to relax before your busy day. It’s also an excellent time to improve your electric bike’s range and get some use out of your battery-powered travel devices.

Even if you aren’t able to avoid your long commute, you can still do things to make it enjoyable. You don’t have to start and end your days on a sour note; taking a moment to personalize your travel time will help alleviate any negative emotions hindering your performance.

 

Authored by Inspire Your Journey

Technology is an unavoidable medium today. As more people use their smartphones, tablets, or laptops for work and recreation, it seems the artificial world is as important as the real one. However, many researchers and behavior scientists consider this an issue for many users, especially teenagers and young adults. Read some of these top reasons to cut down on screen time to see why.

Worsens Eyesight

Naturally, staring at electronic screens for a long time worsens your eyesight. Staring at artificial light, small text, and small imagery causes eyestrain. Too much eyestrain puts more pressure on your retinas, worsening your eyesight as you age. Reducing screen time gives your eyes a chance to relax and recover. If you wear glasses or work on a computer, consider using blue light lenses to help mitigate the impact of artificial light on your retinas.

Impacts Sleep

As more people stare at their screens in place of a book, the artificial light makes your brain believe it’s still daylight, negatively impacting your natural sleep cycle. Even though newer technology offers nighttime lighting to reduce this issue, artificial light still affects sleep patterns. Also, multitasking on various apps increases the time you stay awake while you should unwind and sleep. Instead, put down the phone and try to get at least eight hours of quality sleep each night. There are many benefits of getting eight hours of sleep that you don’t want to neglect, like hormone regulation, a stronger immune system, and better decision-making.

Inhibits Social Skills

You’ve probably heard from a parent or teacher that staring at your phone is rude. That’s because more time spent on your phone or online inhibits your social skills. This may seem like a catch-22 if you’re the type of person to engage with others online, like through chat rooms or video games. However, online communication is not the same as in-person communication. Strong interpersonal skills are critical for overall life skills. Don’t manifest an anti-social personality from overusing your electronics.

Affects Mental Health

Another top reason to cut down on screen time is that it affects your mental health. Social media has created new worlds and means of communication for millions of users, but it also has led to some unwanted side effects. Mainly, many users report higher feelings of anxiety and depression from social media due to cyberbullying, body shaming, and loneliness. Many social media platforms exhibit an artificial sense of life that many people feel negatively impacts their worldview. You can easily avoid this by reducing screen time and spending more time living your life. If you still feel depressed or anxious, consider talking to a therapist for guidance.

 

Authored by Inspire Your Journey

Joy is the inner expression of happiness. We all need joy in our lives in some form or another. Experiencing moments of happiness, pleasure, and joy helps lower stress levels and gives us the ability to show up for ourselves and our loved ones. Check out these simple ways you can bring joy into your life.

Challenge Yourself

Think of a project or a skill you want to learn. Taking some time every day to practice, whether it’s hours or a few minutes, can get you closer to a goal you’ve always wanted to accomplish. Mastering a skill or finishing a project you’ve been putting off will give you better self-esteem and a sense of pride.

Get Inspired

Engaging in creative pursuits can bring more pleasure into your life. Allowing the world to inspire you can make you more creative and will open your worldview. Participate in activities that maybe you meant to try, but you haven’t taken the plunge, like meditation, a dance class, or performing. Don’t be afraid to explore any avenue that sparks your interest.

Treat Yourself

You can also find ways to reward yourself after a hard day at work or celebrate an accomplishment. We reward others and celebrate their milestones easily, but it can sometimes be hard to justify a reward or gift for ourselves. But it doesn’t have to be lavish or even cost money at all. Even treating yourself with inexpensive items, like cookies or a nap, is a way of telling yourself you deserve nice things, too.

Engage in Play

Setting goals is nice, but so is playing for the sake of playing. We shouldn’t base everything in our lives on productivity. Set some time aside to play purely for enjoyment. Play with your dog, draw a picture even though you’re not a good artist, or take a break from working to dance to your favorite song for a few minutes.

All these simple ways to bring joy into your life are attainable—right now, even. Which do you think you’ll try today?

 

Authored by Inspire Your Journey

Some people believe that they will need to change their life completely to create a more sustainable lifestyle. This is simply not true. There are always small and easy actions you can take to create a more sustainable lifestyle. If you want to help the world around you, check out these lifestyle changes for greater sustainability.

Shop at Thrift Stores

So many people do not realize that clothing manufacturers have a detrimental effect on the environment. To make clothing quickly, clothing manufacturers pollute water, contribute significantly to carbon emissions, and release many chemicals into the air. Shopping at thrift stores reduces the need to produce new clothes, so when you go thrifting, you are not supporting these manufacturers and their harmful environmental practices. Additionally, there are many ways that thrift stores help the community, so thrifting is an excellent way to help the environment and the people around you.

Purchase Reusable Products

Reusable items are an excellent way to save the environment from harmful plastics and man-made materials. Instead of Styrofoam cups, try reusable bottles. Instead of plastic forks, opt for metal ones. When possible, opt for reusable products rather than disposable items.

Conserve Water

There are many ways you can conserve water around your home. For example, never let the faucets run if you aren’t using the water. Even simple actions such as taking shorter showers can help you conserve water and aid the environment.

Choose Paperless Options

Since many people own electronic devices, many companies offer paperless options. These options are excellent ways to reduce your paper usage. Additionally, you can send your shopping receipts to your email instead of printing them.

Keep in mind that these are only a few of the lifestyle changes for greater sustainability. Every day, people make choices that either help or harm the environment and the world around them. Remember to never underestimate the small choices because even the smallest changes can make the biggest differences in helping the environment.

 

Authored by Inspire Your Journey

That first step of deciding to start a fitness regime is one of the hardest ones to take. However, setting specific and attainable objectives is the best way to keep you on the right path. These aspirations are why goals are essential for fitness success.

Start Small To Achieve Something Bigger

No matter the goal, it’s vital to shoot for something small that you can accomplish right off the bat. Formulating a plan of action gives you the momentum to move forward and attain the long-term goals that are more challenging to reach. If you try to push yourself too far and end up failing, it might make quitting feel like a viable option. Additionally, focus on completing one goal at a time, or else you’ll end up feeling overwhelmed. Giving yourself several benchmarks is the opposite of starting small, so avoid that line of thinking.

Enjoy What You Do

While starting a fitness journey can be grueling, it’s exceptionally arduous when you force yourself to do things you don’t enjoy. Therefore, try some new pursuits if you have a sense of dread before even beginning—you might end up liking it! If you don’t like running, avoid the treadmill and opt for a bike or an elliptical. It’s easy to see others do certain exercises and think you can follow suit, but it helps if you enjoy doing that activity.

Have a Long-Term Outlook

The mind can be a significant deterrent to your fitness voyage, especially if you don’t receive the instant gratification of immediate results. Giving yourself a long-term goal will get you to push your mind past any short-term obstacles. Joining something like a long-term fitness challenge keeps your eyes on the prize and may give you an extra incentive when you’re struggling

Understand That Setbacks Happen

Inevitably, a setback will happen along the way of your fitness journey. It’s nearly impossible to eat clean, work out, and sleep on a consistent schedule, so don’t let a bad meal or a week off from exercising make you pack up shop. You’ll be surprised how quickly that extra baggage might fall off, considering most of it is probably water weight.

Don’t Overexert Yourself

If you have that setback, you might feel the pressure to fix the problem quickly. However, that leads to overexerting yourself, which may cause burnout or a severe injury. Even if you are frustrated, you need to stay within your limits, or you’ll end up paying for it. Always listen to your body, so if you feel a strain and some pain, rest properly and don’t push it.

The reason why goals are essential for fitness success is it allows you to concentrate on the target. Moreover, it puts things in perspective when those roadblocks occur.

 

Authored by Inspire Your Journey