Get Fit Fast

Life is busy.  Sometimes, it’s too busy to exercise.  However, getting in a short workout is better than no workout at all.  This 20-minute interval workout is an effective tool to lose weight and relieve stress. 

An interval workout is a timed workout that combines all out exertion with short rest periods.  Intervals are four minutes in length.  Within that time, you complete eight sets. Each set consists of working hard for 20-seconds then resting for 10 seconds. During each four-minute interval, your exercise of choice remains the same, whether it's jumping jacks, squats, jumping rope, sprints or something else. Repeat that exercise for each set. Once you have completed the four-minute interval, you choose a new exercise for the next interval.

Here's a sample workout.

Warm-up for 4 minutes (walk to easy jog)

Interval 1:
20 seconds: Jumping jacks
10 seconds: Rest
Repeat 8 times

Interval 2:
20 seconds: Push-ups
10 seconds: Rest
Repeat 8 times

Interval 3:
20 seconds: Burpees
10 seconds: Rest
Repeat 8 times

Interval 4:
20 seconds: Squats
10 seconds: Rest
Repeat 8 times

In order to get the maximum effectiveness out of this, you must push yourself during the 20-second work interval each and every set trying to complete as many reps as possible for each set.  Both cardio and strength exercises can be used during the intervals.

This workout can be adjusted as your fitness and endurance increases.  This can be done a couple of different ways.  You can increase the exercise interval beyond 20 seconds.  Or, you can add more intervals and exercises.

It’s important to take time for yourself.  By taking as little as 20-minutes a day to exercise, you can lose weight, relieve stress, increase your muscular endurance as well as improve your heart health. It’s a small change you can make to improve your life.

Freelance writer Phyllis Edson provides a variety of writing services including blogs, social media posts, copy writing, ebooks and web content--- www.phyllisedson.com

Hidden Calories

credit: sigalonhealth.soup.io

Although losing weight is very rewarding and potentially life-changing, it can be a very
frustrating process. The most common reported frustration is when you feel that you are
doing all of the right things but the weight just won’t come off. This can leave you feeling
down and useless, and could potentially lead to the end of the diet. But why does it happen?

In some, rarer cases, it is a case of the body’s metabolism catching up with the dieter and
simply refusing to lose any more weight. Ironically, the main reason this happens is that the
dieter is taking in too few calories so the solution would be to add a few more calories into
the diet to kick-start your metabolism.

For most, this isn’t the issue. For most, it is the opposite; they are taking in too many
calories. The main culprit in this tale is hidden calories. Hidden calories are the enemy of the
dieter and are the root of all the frustration and anger that you are feeling. So where are these
calories and how do you bring them out into the open?

The main perpetrators of hidden calories are the foods and drinks that you think are healthier
choices. When we start our weight-loss plan the first thing that many of us do is to look for
healthy alternatives to the snacks and drinks that we thought were making us overweight.
However, shop bought fruit smoothies are often packed full of calories. They are nutritious
and full of vitamins but they can have just as many calories as a full-fat can of fizzy pop. The
reason? All of those fruit sugars that make the smoothie so tasty! The tropical fruits often
used in smoothies, such as mango, pineapple and banana, are full of natural sugars and are
also relatively high in calories. So, although you should make sure to eat plenty of fruit,
enjoy these varieties in moderation.

Salads can be full of hidden calories too. Lettuce, tomato and cucumber are super low in
calories but the added meat, dressing, croutons, cheese and avocado that can dramatically
raise the calorie content. In fact, a salad such as a traditional Caesar with chicken, bacon,
croutons, cheese, and a creamy dressing can potentially have more calories than a burger! So
be sensible – go for vinaigrette dressings and drop some of the fattier elements such as the
cheese and bacon.

As far as food goes, one of the worst things you can eat when on a diet is pasta. Pasta can be
a healthy choice as it is virtually fat free and relatively good for you but, unfortunately for
those trying to lose weight, it is packed full of calories. Even a small serving of pasta can
have as many calories as a bucketful of couscous, for example, so avoid it when you can.

Finally, you should look at your drink choices. You may have swapped out sugar for
sweetener but you need to also consider skimmed milk in your hot beverages rather than
semi-skimmed or whole. This will save you calories with every mouthful. Also, look out for
alcohol. Although it’s hard to cut out alcohol completely, there are no low calorie alcoholic
drinks and you would be shocked at how many calories there are just in a glass of wine.

So hidden calories are everywhere but they can be beaten. You just need a little knowledge,
and maybe the help of an online calorie counter, and you can understand what’s really in
your food.

Written by Kat Kraetzer, an experienced blogger working in the health-care industry.

Ten Simple Ways To Be Happy In Life

We often feel depressed and want to be happy but we cannot see that even the smallest changes around us can make us happier. So, here are ten ways by which we can be a more happier person than before.

1. Sleep Properly

Happiness means fighting off stress and stay fresh and fit. If you are not sleeping enough you feel more fatigued, stressed hungry and much more. Sleeping make you stress free, heels your damages. More sleep means less hunger so you have a lesser weight and good looks which obviously make you happy from inside.

2. Practice mindfulness

Mindfulness is waking up, connecting with ourselves and connecting with every moment of life. It is the trending topic in western psychology as it is effectively reduced stress, increase self awareness, enhances emotional intelligence and handles negative thoughts and feelings. It means paying attention in a particular way, in the present moment and none judgmentally which is one more way to make you happier.

 

3. Stretch

As soon as you get up, throw your arms to the sky and inhale deeply. Bend down and try to touch your toes. Loosen up your body that’s been still for an entire night. Do a few jumping jacks. Move your neck around in circles. Stretch!

    Stretching makes your muscles relax and reliefs from the pain. You will feel more stronger from inner self when you stretch and bend. You will find that you understand and work with your body. Take time to listen to your body as we many times we ignore what it wants to say. It will definitely make you happy.

4. Laugh out loud

Joy is contagious and you can totally spread it. Laughing makes you relief from the stress and as I mentioned earlier makes you more happy.

5. Go Outside

Go outside into the sunlight; light deprivation is one reason that people feel tired. Research suggests that light stimulates brain chemicals that improve mood and increase motivation. If you cannot go outside daily as I can't due to busy schedules, try to go occasionally.

6. Just say no

We should learn to say NO to the things we really don't like. It's better to not doing than badly doing.

Don't force yourself to do things which you haven't interested in. Eliminate activities that aren’t necessary and that you don’t enjoy. After all, you have your own priorities and needs, just like everyone has his/her own needs. Saying no is about respecting and valuing your time and space.

7. Social around

Meet your loved ones once in a week or as it suits you. One of the most powerful ways to better your relationship with happiness is to surround yourself with people who want to make a difference. When we feel safe and supported, we don’t have to narrow in on survival tasks like responding to danger or finding our next meal. We are able to explore our world, which builds resources for times of stress and adversity.

8. Accept yourself

If acceptance feels so good, then why don’t we accept ourselves? We hate ourselves for being fat to get ourselves to diet. We judge ourselves unfavorably with the hope it will motivate us to change. Does this work? Hardly.

    Acceptance allows change. The "acceptance mode" includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.

9. Befriend Failure

Do not be afraid of failure. Always remember failure is the key to success. I’m not going to say you will ever reach the point to where you will actually enjoy failure, but with each mistake you make there is always a lesson to be learned. As soon as you accept it you will be more happy.

10. Choose happiness

We always hand between the past and future and do not focus on present. Learn from your past decisions and actions and make your present beautiful. Of course, there are things in our lives that we cannot control, yet for the most part, your actions or lack of them is responsible for your present circumstances.

    There is no formula to be happy but we can be happy simply by understanding our self what makes us happy.

Do Diets and Dates Really Go Together?

Admit it – sometimes, dieting can really ruin your date. Rather than enjoying that special night with your loved one, you end up worrying about packing unwanted calories or fitting into your dress. It’s okay to want to look great, diet, and work out to burn fat fast. But you don’t have to be such a fitness freak all the time, especially on such a special occasion. You need to loosen up a bit and know that there are ways for you to have a fun date night without the fear of fats and calories.

The most effective way to trick your mind and body into eating right on a date night without being a buzz-kill is by eating slowly. Yes, a date takes time. It’s supposed to be a night full of chats, giggles, whispers, and of course, food. So during dinner, eat slowly. You’re not in a hurry, so chew your food well. Digestion starts in your mouth as saliva (which contains an enzyme called amylase) helps break down and digest starch and carbs while you chew. Chewing also preempts the release of insulin, preparing your body for the intake of carbs as you eat. This then allows your body to release much less insulin later, eventually stabilizing your blood sugar. So don’t gorge on food. Savor every bite and chew well. Doing so will relax your tummy, trick your mind into feeling full, and burn fat fast.


Never starve yourself during the hours leading to the date. Yes, you want to fit in your new body-hugging dress, but starving yourself before your date is not healthy. In fact, you’re just psyching yourself to eat more come date time. You’re also stressing yourself out and you don’t want to be grumpy on your date. It’s a major turnoff and it can ruin what’s supposed to be a fun night. If you really want to fit in that dress, eat foods that are less-bloating and those that can burn fat fast like fresh veggie salad, apple, or oatmeal. Just don’t deprive yourself of food just for vanity’s sake.


Make your date night your “cheat night”. You probably have those cheat days when you can eat whatever you want, and your date night’s the perfect time for some “cheating”. Try not to think about food too much. Just enjoy your special time together with your special someone. And this means enjoying the food the two of you would be sharing. Remember, food can draw people together, so make it a celebration. It wouldn’t be a celebration if you’re always nagging yourself, and your lover, about your diet and food choice. Make it a fun night for both of you and be carefree once in a while. It’s healthy for you.

You think it’d be impossible to mix diet and date together, but it’s really just about having fun and NOT stressing about food and weight altogether. Life is not about numbers anyway, so kick your worries away. A fun and carefree you will make a fun and unforgettable date.

Deej Walit has been writing professionally for over 10 years now, having gained experience in the fields of publishing, advertising, marketing, and broadcasting. During the past year though, she has been doing freelance work – writing web content for various clients. Currently, she’s one of the full time writers for PinAgency, whose roster of clients include Sweet Sweat, L & S Carpet, and more.

Importance of Peace of Mind in Your Busy Life

The hectic pace of life can often invoke feelings of stress, anxiety, and restlessness in anyone. How can it not be so when every second of the day is accounted for, every minute is spent on accomplishing important tasks, and every hour is allotted to a certain goal?

In this age when taking a few minutes to relax is frowned upon, people continue with their relentless schedules, totally neglecting the importance of taking a break. What they do not realize is that they are sacrificing and giving up one of the most valuable things in life – the state of calmness and tranquility known as peace of mind.Some individuals scoff at the idea of peace of mind being important in one’s life. It is all just mumbo-jumbo and psychological make-believe, they say. Just do what you have to do, and you will be fine. They could not be more mistaken.

A moment of peace and quiet, in which all unnecessary worries, problems, and anxieties are stripped away, can help you think clearer and direct your attention to what needs to be done.Additionally, peace of mind is also one of the major ingredients in whipping up the perfect dish of happiness and success.

How to Obtain Peace of Mind

Most think that peace of mind is achieved when they have reached their goals in life, have as much money as they want, and are in perfect health. Some even think that it can be found at the peak of the highest mountain or in the middle of the most majestic ocean. Yet, even in the presence of all these, a person can still struggle for that elusive sense of inner peace.

Peace of mind is an inner state and does not depend on external conditions.  You could be in a roomful of hyenas and still experience peace. So how do you get to this level of calmness and tranquility? Here are some tips.

1. Spend some “me” time.

You should be your own best companion. Learn to love your own company and get to know yourself well. Turn off everything, from the television set to the computer to your mobile phone.  You do not need to know everything that is happening in the world every second of the day. Learn to meditate and other similar techniques. Some quiet time on your own will calm your mind and relax your body.

2. Focus on the things you can change and let go of the ones you can’t.

Recognize the fact that as much as you want to exercise absolute control over things, chances are there will be some that will slip through your fingers. Do not wallow in misery if things do not go your way. Let go of what happened in the past, and set your sights on the present. Do not hold grudges. It will be your peace that will be cut up, not the object of your hatred.

3. Love yourself.

Jealousy is a green-eyed monster that will keep you awake into the early hours of dawn. Stop comparing yourself to others. Use the time to better yourself instead. Work on achieving your full potential so you need not feel inferior to anyone. Remember, if you do not love yourself, you cannot expect anyone else to appreciate you, either.

Peace of mind is a priceless commodity in this bustling world. Guard it as you would defend your life. Never let anyone or anything take it away. In the end, you will have this valuable treasure to enjoy when you most need it.

Patric Seeley is a Global Brand Manager at Mattressnextday.co.uk - offers the full Silentnight mattress Miracoil range, a perfect mattress for any divan or bedstead at competitive prices with free next day delivery