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How to Achieve Your Fitness Goals

how to achieve your fitness goalshow to achieve your fitness goals

What to know How to Achieve your Fitness Goals? “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” —Pablo Picasso



Beginning with the end in mind is a key first step in goal setting. If you are the programmer, write the program, says goal expert- Stephen R. Covey. Goals help us to focus, and the quality of our attention is enhanced by a having a goal so fun and interesting that we can’t help but make it a success. Let’s say, you want to organize your workspace so that everyone is inspired to do their best work. The in-between steps: such as ergonomic concerns & planning comfortable lighting, by themselves can seem mundane, but joined together they form a larger accomplishment which will appear more of an achievement. Fitness is the same; you must start off putting basic parts of a plan together. Before long you will feel and also see improvement before your very eyes. Focus on success & keep in mind how you want things to end up. Soon enough you’ll be successful.

— name the accomplishment

— give your goal a title

— Identify the schedule for what needs to be done by when

— how would you like things to end up.

— identify the positive reasons for pursuing the goal



Define greatness, challenge your limits, double the goal, or try something new. These are just some of the sentiments that put our plans into action and move us towards revolutionary results. Look around and see the very essence of regular activities being tested and re-imagined. Examples could be schools re-defining Physical Education by bringing in activities ranging from kickboxing to more unusual offerings like tai chi and yoga. Raising the bar on a project can simply mean taking one extra step, having an allegiance to a weird idea, or devoting to a regular practice. Commit to a goal in a meaningful way, personalize it & make it your own, and then watch an otherwise sleepy project wake up and give way to a new found energy, creativity and distinction. Shoot for the moon. Even if you miss, you’ll land among the stars.”

— double the goal

— challenge the limits

— create a regular practice

— raise your standards, values or beliefs

— make it a game



Sometimes a goal deserves a break. TIME magazine reported that after 8 hours of sleep you’d be more than twice as likely to find a shortcut for solving a problem. Suggesting that taking it easy is good for the brain, and what’s good for the brain is good for the overall psyche and soul. Are you doing too much, not getting nourished and being exhausted? Well, perhaps its time to consider another path. Don’t re-invent the wheel. Pick up a book written by an expert, join a group that’s geared around your project, sign up for an informational newsletter, or ask someone to buddy up & help. For instance, if I was writing a fitness plan and struggling with a self-imposed deadline, I could simplify my goal by breaking it up into smaller deliverables. Another over-looked shortcut is to consider smaller steps. The smaller the increments, the easier the goal. Deng Ming-Dao, writes in EVERYDAY TAO, An inch in one direction, then an inch in another already makes a span of 2 inches. Gradually we can improve on that. Go the path of least resistance; it’s a gift of energy and you will eventually find how to achieve your fitness goals.

— don’t reinvent the wheel-find someone who’s done it before

— slow down or change the pace

— keep to minimum daily standards

— write all plans down, so you don’t forget.

— the smaller the increments, the easier the goal

Overall remember to stay positive and keep consistency in what you are doing.

Hope this helps and happy training!


Further Reading: 5 Easy Ways to Boost your Metabolism

Wikipedia: Goal Setting

Dumbbell Exercises for Beginners

dumbbell exercises for beginnersdumbbell exercises for beginners

Many people starting an exercise routine don’t know where to begin. We put together a short list of a few simple dumbbell exercises for beginners to try. Everyone has to start somewhere so we’re going to outline the basic lifting exercises that you can start with just some basic dumbbells.

When you’re a beginner starting out on an exercise routine, the main aim is that your weight training must lay a solid foundation for the future. Over time you will be able to build your body and increase the intensity of workouts. There are so many complex components to a successful gym and health regime; here we’re going to focus on the basic weight training movements to get you started and on the road to success. Over time you’ll need to bring together all the elements that impact a healthy routine such as nutrition, recovery and of course choosing the right gym exercises is crucial. For this article, we’ll outline the dumbbell exercises that will enable beginners to start to develop the general strength and body conditioning needed to then progress to more complex levels of weight training.

Initially, beginners should aim to complete three sets of ten to twelve reps. After several weeks, when you’ve developed sufficient control and basic strength, experiment with one set of seven to ten reps to failure. This lifting to failure will maximize your muscle growth and give you the motivation to move on to the next stage of development. After 6-8 weeks you’ll likely find that using these limited pieces of equipment is restricting. In a series of later articles, we will be putting together a more complex muscle boosting training program that utilizes other equipment to take you to the next level of your training. For the first month, get to work with these exercises so you can start to build a base and get used to working your muscles. Feel free to e-mail or contact us through the site if you have questions.

Start your routine by training three days per week. Train body parts on the following schedule and with rest days between each day:



Apply this schedule in your dumbbell exercises for beginners program.

Day 1 – Biceps, Triceps, Back, Abs. We like to train the antagonist muscles such as biceps/triceps on the same day.

Day 2- Hamstrings, Quads, Shoulders,

Day 3 – Chest, Forearms, Abs




The basic dumbbell exercises for beginners below:

SHOULDERS: Upright row, military dumbbell press.

FOREARMS: Concentration curls (rest your arm on a bench).

TRICEPS: For beginners, we would recommend tricep overhead extensions done with a single dumbbell.

CHEST: Dumbbell Bench press. Bench press will also work shoulders and arms, especially the triceps.

BICEPS: Standing curl, Hammer Curl.

LOWER BODY: Squats. Squats are by far the best leg exercise. Once you progress to a barbell and squat rack, you will start to see yourself make exciting progress.

Good luck training and let us know how it goes!

Further Reading: 5 Easy ways to boost your metabolism. 

Wikipedia: Strength Training 

5 Ways Alcohol Will Ruin Your Muscle Gains

5 Ways Alcohol Ruins Your Muscle Gains5 Ways Alcohol Ruins Your Muscle Gains

Most people have heard the phrase beer belly, however, in fact, it should probably be alcohol belly. When following a healthy regime alcohol can be more detrimental to your training than most people think. It’s important that you understand how alcohol is impacting your progress on the way to a healthier lifestyle. We decided to look at 5 ways alcohol will ruin your muscle gains.

When people decide to commit to pursuing a healthy lifestyle, one of the most common questions asked is ‘does drinking alcohol affect the muscle growth process?’ Unfortunately, the answer is yes, too much alcohol will almost definitely have a significant negative impact on your training results. Alcohol is more harmful than a lot of people think, and it’s important that people understand how alcohol is affecting their progress. This isn’t an anti-alcohol article as we to enjoy a glass of wine with the occasional dinner out. If you’re serious about achieving a new level of fitness, then you should be aware of the 5 ways alcohol will ruin your muscle gains and fitness progress.


1) It negatively impacts protein synthesis.

Protein synthesis is the process by where amino acids are joined together to form complete proteins. When alcohol is consumed excessively, it slows this process down by up to 15%. A person’s muscles are made up of protein so you can probably see how this is a problem.


2) It lowers testosterone levels.

The most critical muscle-building hormone in your body is testosterone. Studies over the years have shown that alcohol can rapidly impact the level of testosterone in a person’s body. One of the main limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.


3) Alcohol will cause faster dehydration.

A person’s kidneys must filter large amounts of water to break down alcohol. This can result in severe dehydration within a person’s body. Water plays a vital role in the muscle-building process. Being even slightly dehydrated is a recipe for disaster. A person’s muscles alone are comprised of 70% water so make sure you stay hydrated at all times.


4) Alcohol reduces the level of vitamins and minerals.

Excessive alcohol consumption causes vitamins A, C, the B’s, calcium, zinc, and phosphorus to all be drained from the body. Vitamins and minerals keep all the little process in your body functioning correctly. Many of these processes involve muscle growth and maintenance.


5) Alcohol increases fat storage.

Alcohol, with seven empty calories per gram, can be very fattening. Alcohol also disrupts the Kreb’s Cycle (see the link below), which plays an important role in fat burning.

We think It’s important to have fun in life or what is all this training for in the first place. If you’re really serious about achieving significant muscle-building and fitness results, then you definitely need to monitor how much alcohol you consume. Make sure that you are consuming alcohol in moderation. A few alcoholic drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend or during the week then you can pretty much kiss your hard work and muscle gains goodbye.


Unless you’re a professional bodybuilder or athlete, then we don’t recommend revolving your entire life around your muscle-building program. Don’t be worried about going out and having a good time with your friends and to have wine over dinner. Make sure to limit your drinking nights to being infrequent and to properly hydrate yourself to lessen its negative effects when you do go out. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.


Kreb Cycle – Wikipedia link here

Looking for more tips? Check out 5 Easy Ways to Boost Your Metabolism

5 Easy Ways to Boost Your Metabolism

Boost Your MetabolismBoost Your Metabolism

Doing exercise is an essential part of any health plan or routine you are putting together. However, you can also burn more calories at rest by watching what and when you eat. Let’s look at 5 easy ways to boost your metabolism.


#1 Don’t Skip Breakfast

This first item is maybe a bit controversial as the last couple of years there has been a lot of advocates for fasting until lunch each day. Your morning meal jump starts your metabolism and helps to prevent bingeing later on during the day. A cup of coffee doesn’t count because the caffeine and added sugar might give you a bit of energy and also suppress your appetite for a little while, however, when it comes time for lunch, you’ll be more likely to overeat. You ideally want your breakfast to include complex carbohydrates like a whole grain component (Oatmeal, Porridge), along with some form of protein or fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.


#2 Eat small amounts throughout the day

Make an effort to get into the habit of eating something every three to four hours or at least four times a day. Eating small amounts of food more frequently will stabilize blood sugar, when blood sugar drops too low, you want to eat a lot. When you keep your blood sugar stable, you can control your appetite and as a result, keep your metabolic rate high. If you go a lot of hours without eating then, your body will compensate by slowing down your metabolism to conserve energy. The slowing down will impact your weight loss efforts and not boost your metabolism.


#3 Consume some protein at every meal

Protein will go some way to help to reduce your appetite. Protein takes more energy and time to digest and as a result, you feel full for longer than when eating just carbohydrates alone. Research has shown that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: chicken on whole wheat; hummus with pita; fruit and nuts; or protein snack bars that contain 10 or more grams of protein in them.


#4 Avoid having unhealthy snacks

Having snacks can be something you need to be highly motivated to avoid when afternoon hunger comes calling. Many of us will grab a snack for a bit of quick energy when we’re feeling tired. Do not confuse true hunger with fatigue. During the course of your day if you start to feel tired then go for a 15-20 minute walk. Going for a quick walk will raise your heart rate and as a result, will also give you a boost in energy. Follow that walk up with a large glass of water, and this will not only hydrate and provide you energy but also make you feel fuller for longer. If you genuinely are hungry then have a protein and complex carbohydrate rice snack, an example could be whole wheat crackers and peanut butter or cheese.


#5 Consume enough for your body’s needs

Not eating enough slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, then don’t slash your calories too drastically straight away on day one. Instead of a drastic cut, just reduce some of the extras in your diet. Small items like that extra coke, donut, processed food or chocolate bar. Heavily processed foods are usually high in fat and calories and low in vitamins, minerals and fiber so aren’t going to give you much nutritional benefit.

Hope this helps and happy training and reaching your goals!


Further reading: Check out How To Improve Your Memory Using Food

Model: Karina Elle

How to Improve Your Memory Using Food

Improve Your MemoryImprove Your Memory

So can you really improve your memory using food? When it comes to dieting and nutrition being aware of the nutritional value of the foods that we consume is essential to a healthy body and life. Eating the right combination of carbohydrates, proteins, and healthy fats all work towards keeping your muscles and body healthy and organs functioning efficiently the way nature intended. You can also boost your memory when you include the right combination of foods in your daily diet.

Our minds are no different, and eating foods rich in specific nutrients can help prevent or at least reduce brain fog and boost our memories back to the place they were when we were younger. With this knowledge, it seems natural that since most of our body is fueled daily by a healthy selection of foods, that feeding our minds the same way should also be a serious consideration when you are trying to get healthy and follow a diet plan.

There has been extensive research done into studying the effects of specific minerals and vitamins and how they impact a humans brain function. It’s also been well documented that sugar, although a temporary stimulant, quickly loses its impact on the body. Although we might feel very alert and energetic after consuming a chocolate bar, within an hour or two, our bodies will likely have become sluggish and less responsive. Our minds and therefore our memories react the same way with the same high and then crashing when fed a diet of sweets.

Carefully considering what you are eating is essential for boosting your memory. Foods that are rich in antioxidants are shown to work in helping memory function. The benefits of antioxidants have been linked to fighting cancer and playing a decisive role in fighting against/preventing certain diseases of the heart such as high cholesterol. Now with the knowledge that they also work towards improved memory function, having them as an ingredient in a daily diet seems natural. Some further examples of foods readily available that are high in antioxidants include carrots and a selection of nuts. Green tea is also a brilliant source of antioxidants, and its benefits reach well beyond boosting just the memory.


Another food product that helps improve your memory function is soy. Eating foods like tofu will provide benefits that help improve memory. Another good source of soy are the types of soy milk that is available in most food markets. Many kinds of soy milk are flavored which is good for people who don’t like the natural taste. The natural taste although not the same as cow’s milk is considered appealing to many people as is it quite similar. Soy offers many other benefits to the body and knowing that it can help with boosting your memory is a good motivation for trying it and possibly making it a regular part of your diet.

Olive Oil

Most people use oil in some form or another for cooking, and so if by choosing a specific type of oil it could improve your memory it would seem sensible to incorporate it into your everyday food. Olive oil is a healthy choice for numerous reasons which including its effects on memory function. Using oil to cook with or using it as a salad dressing is a relatively easy and healthy way to work towards reducing brain cloudiness and to improving your memory clarity. It’s another step towards feeling confident that you are doing everything you can to ensure that your memory stays sharp.


Adjusting your diet to help improve your memory is quite easy once you break it down into just a few small manageable changes. With a selection of these minor changes in the way, you eat or cook certain foods, just about anyone can feel as though they are not only eating healthier and wiser but also improving their memory.

Hope this helps and happy training!


Extra reading – Research paper on benefits of olive oil.

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