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Top Things To Know About Supplements

Dec 12, 2018

1455

With so many Americans buying supplements every year, it is only natural that they would want to know more about them. On that note, here are some interesting facts about the supplement industry that everyone should know.

People have been using plants for medicinal purposes since before written history. In fact, archaeologists have found evidence that humans were using plants as medicine way back in the Cretaceous period, which was 60,000 years ago. The earliest written evidence of plants as medicine comes from the Euphrates River where the people who lived there 6,000 years ago made mention of using licorice, mustard seeds, and opium poppy as medicinal go-to’s.

Dietary supplements distributed by such companies as bpo fulfillment, are far more than just simple multivitamins. In fact, modern supplements contain such things as minerals, enzymes, botanicals, vitamins, and may contain a host of other nutritional additives. They are specially designed for maximum health benefits or sports performance, depending on why you are taking the supplement, to begin with.

It is not just America that supplements enjoy a healthy interest. In fact, statistics shared by the World Health Organization state that nearly 80% of the population of Asia rely on some form of herbal supplementation to increase their health and wellness. While these supplements may not be the mass-marketed variety that is awaiting fulfillment in more industrial nations, they are still considered supplements and still bring the good health and wellness that more mainstream varieties bring.

One of the most important supplements you can take for bone health is none other than Vitamin D and calcium. Researchers have long known that those who consume the most calcium have the best bone health. They have now found that supplementing with vitamin D increases the rate at which the calcium is absorbed into the bones. This great news for those people seeking better bone health or for those people who may be of an elderly age and are suffering from weakened bones.

Easily the one nutritional supplement that most people are lacking in is Omega-3 fatty acids. This essential fatty acid is typically found in fatty fish such as salmon and Americans certainly do not eat enough of that at mealtime. This particular supplement aids greatly in brain health and also in keeping the skin looking new and beautiful. It is easy to take and is usually one of the least expensive supplements on the market.

How To Assess A Winnipeg Dental Office – 5 Things To Look For

Dec 11, 2018

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Looking at Winnipeg dental offices, but not sure which dental care provider is right for you? We can help! In this article, we'll take you through a step-by-step guide on what you should be looking for in Winnipeg dental offices.

By following our instructions, you'll be able to find a dentist who is friendly, professional, and offers the highest-quality services. So don't wait � get started now, and find the right dentist for you and your family. Or, you can also check�Panatella Dental.

A Convenient Location And Hours

�This is actually one of the most important parts of choosing a dentist. If going to the dentist requires a 45-minute drive, and they're only open during normal business hours, are you going to go? Probably not.

To find the right Winnipeg dental offices for you, it's important to look at their location. You may want to consider dentists who are:

Close to your home
Near your place of work
On the way to your children's school
Located in shopping centers where you typically go for groceries and other errands

This will ensure that you're able to find a nearby dentist and combine trips, so it's easy to take you and your kids in for regular 6-month teeth cleanings.

In addition, you should look for a dentist who offers extended hours � such as early morning appointments, or appointments after 5:00 PM. This makes it easier for you to see the dentist without needing a day off of work, or having to come in late. Some dentists even offer limited weekend hours, which makes it even easier to schedule an appointment!

Friendly And Helpful Staff

If you're scheduling an interview and initial consultation with a dentist, it's helpful to consider how friendly and helpful the staff are � when you're on the phone, when you come in for your appointment and to fill out forms, and in other such situations.

The quality of staffing in Winnipeg dental offices directly reflects the quality of services. A great dentist won’t hire brusque, rude, or unfriendly employees � so if the staff are not very helpful or attentive, this could be a sign that you won't get the best dental care.

Reasonable Prices And Dental Insurance Acceptance

�If you have dental insurance in Canada, it's best to make sure that your prospective Winnipeg dental offices will work with your provider. This ensures that you'll have minimal out-of-pocket expenses.

If you don’t have dental insurance, you may want to ask the dental offices about their prices directly, to ensure that you can afford treatment, and that it won't be unreasonably costly.

Advanced Dental Technology

When looking at the website of Winnipeg dental offices, it's a good idea to assess the technological advancement of the practice. Look for things like:

Digital X-rays
Intraoral cameras
CEREC same-day crown technology
Drill-less dentistry or laser technology

Of course, the presence of advanced, expensive dental technology is not always a guarantee of high quality, so this should not be the only metric on which you rely when picking a dentist.

But new technology is a sign that the dentist is staying up-to-date on the latest trends and advancements in dentistry � and will likely deliver stellar service.

�A Great Dentist (With Good Reviews)

�Last � and definitely not least � you should do some serious investigating of the head dentist at all of the Winnipeg dental offices you're interested in trying. Dig around on their website to see their patient reviews and testimonials, and check out their reviews on websites like Yelp, Google, Angie's List, The Better Business Bureau and more.

By reading about real-life patient experiences, you can ensure that you're choosing a dentist who truly cares about their patients, and will offer you great service at reasonable rates.

Find The Right Dentist In Winnipeg Now!

Searching for a dentist in Winnipeg does not have to be a struggle. Follow these tips, and you'll be able to find a high-quality, affordable, and friendly dentist who can treat you and your family for years to come.

The Best Ways to Lessen Your Orthodontist Costs

Dec 11, 2018

1434

For many, visiting an orthodontist is either necessary or deeply desirable. The unfortunate truth about this area of medicine, though, is that it can be incredibly expensive. Luckily, patients have a variety of options when it comes to lowering costs and still receiving excellent treatment. We detail many of them in the sections below.

Insurance

The best case scenario is that your health insurance covers your treatment. You can find out if this is the case using one of two ways. The first is calling your insurance provider, who will tell you what your coverage looks like and likely give you a list of approved doctors. The second way is finding an orthodontic office first, then having them check for you. No matter what, you'll want to carefully select your doctor, as you'll likely be dealing with them for an extended period.

FSAs and HSAs

These two acronyms stand for flexible spending and health savings account. What they do is allow you to pay for medical treatment with money that has not been taxed yet. This advantage makes FSAs and HSAs one of your most effective tools for lowering costs. To explore a flexible spending account, you should talk to your employer. For a health savings account, the better bet is speaking to a financial advisor, who will give you more information and inform you of your eligibility.

Financing

As with most expensive products, orthodontists offer payment plans for braces and other services with hefty price tags. This policy allows you to do two things. First, you can often get a discount for paying the entire cost up front. Doing so will directly save you money, as your final bill will be smaller. Your second option is choosing a friendly financing plan. While this choice will not save you money in a technical sense, it can lessen your stress and immediate financial burden.

Ask For Upfront Pricing Information

When it comes to financing, some orthodontists will sneak unfavorable policies into the fine print of your agreement. The result is a higher bill than you anticipated. What you can do to avoid this trap is ask for pricing information upfront. After receiving it, you can read through their policies and decide if they make sense for your situation. If not, you can go with a provider that is more patient-friendly.

Use a Quality Provider

Sometimes, patients opt for using lower quality providers. The reason is that they want to save money on the treatment, and become enchanted with the prospect of a lessened price tag. Unfortunately, these subpar orthodontists often end up being more expensive in the long run because they lack the skills and equipment to give you the treatment you need. A typical result is you having to pay another orthodontist full price later on to fix the mistakes of the first. As important as price is, you never want to sacrifice quality.

Orthodontic Schools

Orthodontists don't just grow on trees. Instead, they must undergo a significant amount of education and training. While working on model mouths is useful, it is always better to treat a real person. You could be that person if you want to cut your costs dramatically. Taking this option does put you at risk of poor treatment, but you may decide it is right for you.

Assistance Programs

Many government programs and non-profits cover the costs of dental treatment for those that don't have the money to do so. Depending on the area you live in and your life situation, you could be eligible for getting help from one of these organizations.

Paying out of pocket for orthodontic treatment is simply not an option for many individuals and families. These people do not have to settle for nothing, though. Instead, they can explore the options on this list, get the help that they need, and enjoy all the benefits that come with a healthy smile.

4 elegant workouts for people who hate going to the gym

Dec 7, 2018

1442

Working out regularly is one of the best things you can do for your health, because physical exercises reduce the risk of chronic conditions, help you stay in shape, keep you in a good mood and maintain your overall well-being. Provided that you find a form of physical exercise that you actually enjoy doing, that is.

Going to the gym has become quite a popular hobby lately, but still, there are people who either don't like the atmosphere at the gym or simply don't like the kind of strength and aerobics exercises you do there. If you are one of the people who want to improve flexibility and stay in shape by following a fitness routine that's based on fluid, elegant movements rather than on pure force, these 4 workouts are for you:

Yoga

Do you feel stiff at the end of the day, have bad posture, your joints crack whenever you move and find it hard to bend down to tie your shoelaces? In this case, a few yoga sessions are just what your body needs. Although yoga started out as a spiritual practice, you don't have to be of Buddhist faith to do it or enjoy its mental health benefits. Most importantly, yoga is a versatile form of exercise that builds core strength, while at the same time improving flexibility and perfecting your posture.

Don't let the complicated yoga poses you see online intimidate you. These are advanced positions that you only get to do after you've perfected the basics, so in the first sessions you will try simple, realistic poses that don't force you to push your limits. As you progress through your yoga journey, you will be able to try poses that require more flexibility.

You don't need expensive gear or apparel to start yoga. All it takes is a mat and some comfy clothes that allow you to stretch and bend easily. Yoga classes usually take place in serene, specially designed areas that promote peace of mind and inclusiveness (some experts even offer outdoor yoga sessions!), so you won't experience that competitive gym atmosphere. You can also do yoga at in the comfort of your own home, in the living room, and progress through your journey at your own pace.

Dance classes

If you find really hard to stay motivated and focused while doing sit-ups, but you're perfectly fine dancing away for half an hour without stopping, there's no need to feel bad. Dancing is actually one of the most effective ways to stay in shape and lose weight without realizing that you're working out. You may not be aware while you're doing it, but when you dance, you're actually using all your muscle groups and burning a lot of calories. After several weeks, you will notice not only that you are losing weight all over, but also that you're leaner, stronger, and in a better mood.

As for the dance class you should enroll in, it all depends on your current level of physical fitness and musical preferences. For example, if you are a beginner, you can start with line dancing, which is set to R&B or hip-hop and has more linear repetitive movements. If you want to work with a partner, try swing dancing, or salsa, if you're looking for something more intense. The most demanding dance class option is Zumba, which burns as much as 250 calories in 30 minutes. And, if you're really looking for a challenge, try pole dancing, which is as physically demanding as it is elegant and seductive.

Tai Cheng

Tai Cheng is a new form of exercise that uses a new method of Dynamic Motion control. Based on Thai Chi, the Tai Cheng workout involves making smooth, fluid movements to increase agility and balance, strengthen the body and improve coordination. Gentle and strong at the same time, Tai Cheng is one of the most artful workout routines, requiring you to be patient, resilient and disciplined.

Like most other forms of exercise inspired by Asian lifestyle, Tai Cheng is as beneficial for the body as it is for the mind. although Tai Cheng alone is not enough for serious weight loss, it can be used in combination with other programs to promote muscle healing and joint pain and maintain and optimum level of wellness. Like all the other workouts on this list, it doesn't require gym equipment, nor a lot of space, and you can try it from the comfort of your home, using an instructional DVD.

Ballet

Don't let the petite and graceful figures of ballerinas fool you: ballet is actually one of the most physically demanding forms of exercise, requiring strength, balance, flexibility and coordination. You need years and years of daily practice to get to the level of professional ballerinas, but, if you're looking for an elegant workout to increase strength and tone your body, you should definitely follow a ballet-inspired fitness program.

From Natalie Portman's famous Black Swan workout to Mary Helen Bowers's viral YouTube videos, there are many sources of inspiration to guide you through your first steps in the ballet world. One word of caution for anyone starting ballet workouts, regardless of their level of experience, is not to underestimate the difficulty of the exercises. At first, the idea of flapping your arms in the air gracefully as if flying sounds really simple, but it takes about one minute to realize that it's harder than it looks and that you'll definitely have trouble moving them the next day. So, stick to the lessons as indicated and be patient when doing the moves.

5 Things You Should Know About Emotional Support Animals

Dec 6, 2018

1284

Pets give their fur parents a different kind of love and connection. Although they might seem just animals� to those who are not pet lovers, pets provide emotional support, affection, and companionship to their fur parents.

Some theorize that pets help boost our bonding hormone� or cuddle chemical� also known as oxytocin. This hormone heightens our social skills while reducing our blood pressure and heart rate.

Let us put our focus on emotional support animals, shall we?

�What are they?

Emotional support animals are companion animals for persons with disabilities. Usually, emotional support animals are dogs. These support animals are recommended by medical professionals and cannot be accessed by just anybody. Before being able to have an emotional support animal of your one, a recommendation letter from a certified medical or a licensed mental health professional.

What do they give you?

These fur babies can help you ease your anxiety or depression. Because having a pet or an animal to look after needs routine, these emotional support animals (ESA) provide some structure in the lives of their fur parents. They as well enhance the person's sense of responsibility and ability to follow a specific routine.

Who can get an emotional support animal?

You will only be allowed to get an ESA if you have the recommendation from your licensed medical doctor and if you can provide proof of your disability. Unfortunately, some well-abled individuals pretend to scam the system and claim his/her pet as ESA just so he/she can bring it anywhere. In some states, like in South Dakota, fake claiming your pet as an ESA is considered a misdemeanor.

�Can I be turned away from renting an apartment if I have ESA?

Sadly, some apartments or landlords do not accept tenants with pets or require a pet deposit fee. They have their own reasons, of course, however as per the Fair Housing Amendments Act, tenants with ESA are allowed to live in such places without being required to shoulder the pet deposit fee. Just be prepared to have your proper documentation to show as proof that your pet is an ESA.

�Are emotional support animals the same as psychiatric service animals?

Psychiatric service animals, as the name suggests work specifically with mentally unstable individuals or those with mental illnesses. These animals sense the onset of psychiatric episodes and help alleviate the effects. Emotional support animals, on the other hand, provide help or assistance by providing comfort to their owners' emotional and psychiatric needs and condition.

Social isolation may lead to depressive symptoms or depression. �The phrase, No man is an island� is true as social interaction and relationships directly correlate to depression and mental health. Having an emotional support animal can be a great reducer of feelings of isolation and sadness because it offers unconditional love, affection, and companionship. It also boosts a person's self-esteem because knowing that someone, even a pet is counting on them.

How To Battle And Prevent Back Pains When You Are Sitting All Day

Dec 6, 2018

1256

Do you work a profession where you find yourself sitting most of the day? Maybe you drive a bus. Maybe you are an office worker. Whatever the situation is, did you know that your chances of developing back pains are much greater than someone that lugs and hauls heavy items around all day? That's right, and research that can be dated back to the 1950s shows that there is a direct correlation between lower back pain and sitting. Bus drivers were also found to be twice as likely to have a heart attack when compared to the conductors on the same bus. With such a large number of professions that require sitting all day, it is now more important than ever to learn how you can battle these conditions.

�

Be Sure To Stand Up

Now, as a bus driver, it might be hard for you to simply stand up whenever you want, but you can always stand when you make a stop to pick someone up or drop him or her off. However, office workers are more at an advantage in the stand-up field. Not only can they stand up whenever they want, but there are special desks available that are designed to adjust from the sitting to the standing position. Consider bringing this up with your boss and explain your reasoning for the desk. Of course, you don't have to stand all day, but two hours a day should be sufficient. Studies also show that people who stand when they work are much more productive. This would be another good point to rise to your boss.

Consider A Good Seat Cushion

There are a number of cushions that are specifically designed to help prevent and aid in keeping back pain symptoms at bay. These cushions are designed in a unique manner which helps you promote better posture and seating positions, which usually is the root cause of back pain. These cushions are also designed with memory foam. One such cushion that can really help with lower back pain is the coccyx cushion.

Get Moving

It is true that standing will help engage your muscles and improve your overall posture, but you are still just left standing there. You might even be hunched over a little, which isn't going to do your back any favors. This is why you need to get moving. This will be much easier for office workers than bus drivers, but you can set an alarm to remind you to get up and move about every thirty minutes. When the alarm goes off just simply get up and walk around for two minutes. Maybe walk around the desk or just simply get up and walk to the bathroom if you are concerned with what others will think. Studies show that a two-minute break can help improve your overall concentration so don't think or it like you are wasting time or being counterproductive.

Get An Exercise Routine

How much exercise are you currently getting? You probably already know that you should be exercising, but aren't doing it. Well, you might after you learn that just one-hour of exercise cancels out eight hours of sitting. That is pretty much an entire workday for most individuals. Exercise doesn't have to be something that is dreadful, you can simply choose an activity that you enjoy and commit yourself to i. A simple walk or bike ride could be just the very thing that you need. This could be something that you do during your lunch break or at least you could do half of it and finish the other thirty minutes after work.

Practice Good Posture

So far it seems like office workers have better options than bus drivers. However, when it comes to posture office workers are at a huge disadvantage. Sitting hunched over a computer not only strains your back, but it strains your neck as well. This is why it is more important than ever to learn to catch yourself when you are practicing bad posturing. The key is to set your chair to the correct height and keep your eyes level with the computer screen while your feet are flat on the floor with your elbows on the desk.

5 Tips to Selecting a Cosmetic Dentist

Dec 4, 2018

1464

Not everybody likes visiting a dentist. However, if you'd want to improve your smile, you've got no reason to avoid a visit to your dentist. In recent years, cosmetic dental procedures have gained a lot of popularity. As a result, many people are flocking local cosmetic dental clinics for help in improving their smiles.

Different people have different choices when it comes to selecting a cosmetic dentist. Choosing the right dentist is crucial so you can get the results you desire. Here are some 5 tips to selecting a cosmetic dentist:

Top 5 Tips to Choosing the Best Cosmetic Dentist

Look for Credibility

A cosmetic dentist should have proper education and licensing you can easily verify either in person or online. Look at the dentist's office to ensure that it is legitimate and has all cosmetic Smileworks dentistry equipment. Once credibility is established, you can move on to reviewing other criteria.

Is the Dentist's Focus on Patients?

Visit a cosmetic dental clinic and determine if it is patient-centered before moving to the next available option. Consider what services the cosmetic dentist has on offer; the more options you've got to choose from the better. Ask the dentist questions about processes and procedures involved in the specific dental service you want.

Communication is an important factor to getting the right treatment. Continue with your search until you find a dentist willing to communicate, work and listen to your unique needs.

Look into Other Patients' Feedback Online

You can review patients' testimonials online. Analyze the reviews and reports online to help you make a good choice. If the reviews are positive, move the cosmetic dentist in question at the top of your list. Look at other patients' results to determine the efficacy of the dental treatment procedures available.

Check if they have a Focus on Improving Services Continuously

Does the cosmetic dental clinic in question use modern technology in the industry to provide effective treatment? Check if the clinics you're considering have up-to-date dentistry equipment.

Find out if the dentists working at the clinics are committed to furthering their studies to foster implementation of new dental technologies and procedures. The seamless integration of these technological advancements can help in giving you a beautiful smile.

Is the Patient's Comfort a Priority?

The importance of a patient's comfort while in a cosmetic dentist's office and the kind of treatment chair in use go without saying. Comfort also consists of proper anesthesia during an operation. Find out all the details regarding pain management and patient comfort before committing to any particular cosmetic dental clinic.

Conclusion

Schedule an appointment with a cosmetic dentist in your local area if you want to improve your smile. Finding an experienced and honest cosmetic dentist you're comfortable with can be difficult. Therefore, take your time to look for a dentist specialized in cosmetic dentistry.

A good dentist makes time for you to discuss the details you might need to help you make better choices. Ultimately, choose a dentistry whose costs fall within your budget.

Color therapy

Dec 4, 2018

2277

Color therapy is a type of therapy practices which is based on the use of color and light to affect and change someones mood and psychical condition. Some colors are directly related to a certain feeling, and in the right frequencies and intensity they can evoke different emotions, which is how they are involved with our mental health.

Chromotherapy is also known to help people with brain disorders. For example, blue colors have calming effect, while color red is inspiring to action, elevated blood pressure, and sometimes even panic. Green is known as the color which calms emotionally unstable people and brings them back to balance.

Alternative medicine believes that colors are related to people’s auras, and understanding the color of someones aura can help the healing process. However, the color therapy practices generally use treatments which include the use of color in interior design (which colors the walls in the rooms of your home should be); utilizing the colors present in nature to the patient’s surroundings; and using crystals to break up the sunlight in the room where therapy takes place.

Another great example of the color used in therapy is purple. Purple color presents a great harmony between red and blue, between action and calm, excitement and balance. This is why purple is the color to inspire your creativity, challenge your brain and gets you into thinking about innovation. Light purple also helps you when you need a piece of mind and focus, which is why it is perfect for your working environment.

Colors yellow and orange are known to awake your appetite, so surrounding with these colors helps the person with depression or anxiety which is manifested through lack of desire for food.

Color therapy is an unconventional therapy practice which relies on our knowledge of color theory and user experiences. To cherish people’s mental health, therapists sometimes have to think outside of the box and try different methodology for different patients. Knowing that we are not all the same is the basic of good therapy.

These days almost everybody has a designated therapist. We live in the era when the society has acknowledged the need for taking care of mental health as much as the health of the body, if not more. There are therapists who are using standard methodology, psychoanalysis, behavioral therapy and other widely practiced methods. Although, sometimes, taking a different approach is what is needed with some patients.

Color therapy, music therapy or art therapy could show better progress with many people, while they are not exhausting and they are beautiful to apply when we think about them. BetterHelp has a unique offer for online therapy where you can choose from a wide list of licensed therapist which is the one you would like to work with the most. This is a great opportunity if you are looking for a different approach and the type of therapy that will be about your self-development and journey to the center of your mind. Their therapists have wide experience from anxiety issues to domestic violence, and they are available anytime for your better mental health.

Online Counseling – For Busy Entrepreneurs

Dec 4, 2018

1494

Every day of our lives is filled with various conversations, interesting people, exciting jobs, procrastinating mandatory tasks, family drama, exotic flavors, music, argues, emotions, anxiety… Sometimes it feels like a day is too short, and sometimes as if it will never end. In an urban society that evolves and collapses from day to day, it is very easy for every one of us to become overwhelmed. Overwhelmed with too many things we buy, diet we take, people we constantly meet and our job that gets uninspiring from time to time.

Taking time for ourselves is important. Everybody needs their own time to get their piece of mind, reflect on their experiences and calmly start the next day. It is often a healthy practice to have someone to talk to, someone experienced to guide you through the chaos you got yourself into. Counseling is a great way to take the worries off your back, get great advises when you are stuck and clueless about where are you heading.

You are far from being the only one who needs a little push or a massive change in your professional career. You are certainly not alone in feeling down when having love struggles or a non fulfilling relationship with your friends or family. Nowadays, taking sessions with a counselor has become a necessary practice. Consulting with a counselor every once in awhile doesn’t mean there’s something wrong with you, it means that you are taking care of yourself and your mental health.

Many artists (and digital artists) have discovered a great way of channeling their everyday struggles through the process of creating, although when chasing a deadline this can turn what we love most into a necessary work that we are trying to procrastinate. It’s not the case that you stopped loving what you do, or this particular job is difficult or uninteresting; it is often about poor time management and psychological barriers to success and satisfying production. Whatever it is, it is something you can overcome easily, while putting yourself in safe hands and let somebody listen to you and figure you out.

Now, I know, most people would say that they are too busy to dedicate time to a process of counseling, they have trust issues, and they can’t clear their schedule for this kind of an activity. And it is true that you are busy, and nobody in the history of mankind wasn’t as busy as people today, which is exactly why we need to take more responsibility for ourselves, our bodies and our mind.

For those who have tough schedules, BetterHelp has a solution. They are open for all types of online counseling (email, sms, voice/video call), where you are able to book the terms according to your timetable. They match you with the type of counselor according to your preferences and your needs, trying to optimize your experience and do everything to get you going better and stronger. You don’t need to drive up to your counseling session after work anymore; you can do it from home or from your office.

You can also choose this type of counseling if you are traveling often, particularly if you are a freelancer / digital nomad. If this is the case with you, online counseling with BetterHelp is basically your accessory, something that is on your to-bring list for when you are packing. Take care of yourself wherever and whenever you are, with BetterHelp.

London Gym Day Pass – Boost Your Results

Dec 1, 2018

1905

It's good that you're swiping your London gym day pass as often as possible. It shows that you are putting in the effort. Endless hours spent in the gym, working up a sweat and burning off those pesky calories etc. is hard work. There's of course nothing wrong with working hard, it's a great attribute, but wouldn't it be better if you could work both smart too?

Here we look at ways in which you can put your London gym day pass to better use and how you can truly boost your results. So if you feel like you've hit a plateau, or that you'd appreciate the help, then read on as we offer advice and tips to take your training to the next level.

Time

Time is a precious commodity, once spent it is gone and cannot be refunded. So the aim here is to utilise your time in the gym and getting the most out of your hard work. There are no shortcuts though, you'll still need to put in the work, but you're already doing that aren't you! This is about training wisely.

Goals

One of the biggest mistakes that you can make is to have no clear and defined goals. Saying that you want to get fit makes no real sense � how fit and fit for what? Instead, make your goals S.M.A.R.T. Specific; Measured; Attainable; Relevant; Time-based. So rather than saying get fit�, say you want to be able to run a mile without stopping in under 10 minutes within a month; or you want to lose 2lb per week for 5 weeks. Then you can work your training plan around these clear goals. Once achieved, review the goal and replace it to keep you interested and challenged! Your training needs direction!

Food

You probably think that you will get fit and thin in the gym. Well, the reality is of course that you do need exercise, but if your diet is a mess then you'll struggle no matter how hard you push yourself. Training for 6 hours a week, means not training for the other 162! What you eat/drink will therefore be much more impactful than what you lift. If you're struggling to accept this, try an experiment. Try reducing 500 calories from your daily intake, pretty easy right, no biscuits with your cup of tea, one less alcoholic drink. Now try and burn and extra 500 calories at the gym � not so easy is it! Nutrition is key to your health and fitness so address your eating habits properly and keep an honest food diary to help you see any problem areas. Learn to love your food again and engage with it.

Weights

Lifting weights won't mean suddenly bulking up, even big weights. It takes hours of dedication to build a body of muscle, but you should still be lifting! Muscles are great calorie burners, they can also increase the body's metabolism, and they will also ensure that you'll have a better posture and flexibility too. All training regimes should include weights. If you miss them, you'll miss out.

Exercise

How effectively you exercise whilst at the gym is a key element. You can boost your results by simply changing the exercises themselves. So instead of plodding for hours on a treadmill, try an intense session of HIIT or High Intensity Interval Training, where you change from full effort, to medium etc. at intervals. Exercises like squats, deadlifts and press-ups are known as compound, and can help you see gains more quickly. Look to regularly review and change-up your regime to keep your body guess and the gains coming.

Friends

Improving your workouts can be achieved from something as simple as finding a friend. Swiping your gym pass alone can be hard, and you are much more likely to miss a session training alone than you are with a partner. Find a friend who has similar goals � you may both be entering a distance race, and then set up regular sessions to train together. Partners can help spot you, which can mean pushing harder and further on with your training. Having company is also great, but remember the gym is not a social club � you are there to work. If you don't have a partner you can always pay for one in the form of a personal trainer � but choose carefully.

Training is about getting the most from the gym. You need to train hard, but also correctly. Have a plan, some goals and an idea of your direction and things will improve. Constantly revisit your goals and plan and don't be afraid to ask for help. With your dedication and new direction, you will soon be boosted!

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