by | Jul 10, 2020 | Fitness |
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Photo by Philip Ackermann from Pexels
We’ve all had the experience of starting a new workout routine, feeling incredibly positive about it, and then losing motivation and giving up before you ever actually see any kind of meaningful results. It’s an incredibly common thing for a lot of people to go through and it really comes down to one simple thing: exercise is hard. It’s hard and a lot of the time it isn’t all that fun either. Staying motivated in the face of that difficulty is rarely very easy. However, that doesn’t mean that there aren’t things you can do. Here are just a few ways to keep up your workout motivation.
Set a goal
One of the things that causes a lot of people to get discouraged about their workout routine is that they can often feel like they’re running in place, and not just on the treadmill. Putting in a lot of effort without seeing any clear results can be discouraging. One of the best things that you can do to avoid this is to set a clearly defined goal. That way you have something concrete to work towards that you can hold onto. Nebulous goals like “get fitter” and “lose weight” are never going to allow you to keep a goal in mind when things start to get tough.
Keep a routine
Finding the time to actually work out isn’t always easy. After all, modern life can be seriously busy and it can often feel like you just don’t have room in your schedule. The best way around this is to keep a strict routine that you can fit around the rest of your life. Find a space in the week where you always have time free and use that. Not only does this make it easy to fit exercise into your life, but it helps you turn working out into a habit, which can be incredibly useful.
Join a group
A lot of people try to get fit on their own but that actually makes things a whole lot harder than they need to be. There’s nothing like the support of other people to really help you keep your motivation levels up. Working out with a friend or joining a class at a Fitness 19 gym can give you motivation far beyond what you can manage on your own. Not only that but doing something with people that you like almost always makes it a whole lot more fun than doing it alone.
The thing that you have to remember is that there simply is no such thing as a quick fix when it comes to your workout. Nothing is going to take the hard work and difficulty out of exercise and trying to find ways to do that is just going to leave you frustrated. But at least with this advice, you can start to find ways to get past that wall that causes so many people to give up and reach a point where you’re really starting to see the benefits of your workout routine.
by | Jul 3, 2020 | Fitness |
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If you were to ask just about anyone, they would agree that taking care of their health is one of the most important things that they could do. And yet, in spite of this many of us end up ignoring our health. This isn’t normally something that happens on purpose. Rather, it tends to be a result of both focusing on other things and not wanting to think about the risk of something being wrong with them. However, ignoring any aspect of your health is almost always just going to result in things being a whole lot worse in the long run. With that in mind, here are just some of the aspects of your health you need to stop ignoring.
Your Eyes
The need for something like glasses is hardly unusual. It’s something that many of us simply accept as a day-to-day reality of our lives. The issue is that a lot of people tend to forget that it’s entirely possible for your eyesight to deteriorate. It’s not just a matter of wearing your glasses. You also need to be sure that you’re getting your eyes checked regularly so that your prescription is always up to date. You might also want to try some more permanent solutions like laser eye surgery. Sure, this isn’t going to be for everyone but it’s always worth considering if you want a more long-term solution to any issues with your eyesight.
Your Ears
Not taking good enough care of your hearing is one of the most common issues that a lot of people face. Far too few of us make the effort to protect our ears. Whether you’re working with loud tools, going to concerts, or just putting your headphones at full volume all the time, it’s all too easy to damage your ears without really thinking about it. Sure, it’s far easier to find effective tinnitus treatment than ever before and there are plenty of things that can make tinnitus living far more manageable, but prevention is often a far more effective strategy. After all, it’s always better to avoid a problem than it is to try to deal with it after the fact.
Your Teeth
Taking care of our teeth is one of those things that’s drilled into us every day from a young age and yet a lot of adults still don’t bother to take the right level of care of their teeth. Sure, going to the dentist for a clean and a check-up is great, but most of the care of your teeth has to happen on a day-to-day level. Brushing and flossing thoroughly are incredibly simple and easy things that really do make all the difference in the world.
Of course, none of this is to say that you should spend all of your time constantly worrying about your health. If you do that then you’re never going to be able to take care of any other aspect of your health. The key, as with just about everything in your life, is to find a sense of balance. You need to find that middle ground between ignoring your health and spending all of your time panicking about it.
by | Jun 19, 2020 | Justice |
Hello, Wonderful People
I pray that you are doing well as we move into the summer season. Today, June 19th is an important day for two reasons. First, it is my mother’s birthday. Happy Birthday, Muddy! She has been looking down on me from heaven since 1994. I love her and I miss her!
Emancipation Day celebration in Richmond, Virginia, 1905
Today is also the day known as JUNETEENTH.
Juneteenth Flag
Missouri Emancipation Proclamation, 1865. Missouri Historical Society Collections.
What is Juneteenth?
Juneteenth is the oldest holiday that commemorates the ending of slavery in the United States. Juneteenth combines June and nineteen together.
“Juneteenth, also known as Freedom Day, Jubilee Day, Cel-Liberation Day, or the Black Fourth of July, is an American holiday that commemorates June 19, 1865. Texas was the most remote of the slave states, and the Emancipation Proclamation of January 1, 1863, was not enforced there until after the Civil War had ended.”
Abraham Lincoln announced the Emancipation Proclamation but it took two and a half years for Lieutenant Granger to announce order number 3 because Texas had few Union troops after the Civil War had ended so it was a slow process for the order to be given that enslaved people were free. After the long period, Lieutenant Granger read to the people of Texas General Order, no 3.
“The people of Texas are informed that in accordance with a Proclamation from the Executive of the United States, all slaves are free. This involves an absolute equality of rights and rights of property between former masters and slaves, and the connection heretofore existing between them becomes that between employer and hired laborer.”
Everyone wasn’t free. Sometime after that other states followed suit to free enslaved people until December 6, 1865.
“The Mascogos, the descendants of Black Seminoles, who have resided in Coahuila, Mexico since 1852, also celebrate Juneteenth. (via Wikipedia)”
Texas has celebrated Juneteenth as a state holiday since 1980; while my home state of Missouri has recognized it since 2003. I must admit I have never heard much publicity about it until now and it’s good to see. It may be a holiday in Missouri, but I can say that it has not been celebrated in any official kind of way. There are a few local celebrations in the Gateway City, but with no emphasis on its significance. As I am writing this, I am reading that Saint Louis City and Saint Louis County will begin to recognize Junteenth as a paid holiday for its employees. Saint Louis County started this year, while Saint Louis City will begin next year.
There is now talk to make Juneteenth a national holiday. I believe that this would be a giant step forward in healing the wounds of slavery that has plagued our country from the beginning. The holiday would allow people to understand the evils of slavery, the complexity of the Civil War, and the joys of freedom.
This is a Freedom day and a reason to celebrate. As I am writing, I hear fireworks and see colors so vibrant in the sky.
by | Jun 13, 2020 | Pets |
Pixabay. CCO Licensed.
Fish make great therapeutic pets. They are often seen as ‘low-maintenance’ pets. Compared to other animals, they may not need as much attention, however, keeping fish still requires a certain level of responsibility.
Tank or Pond?
Tanks are great for keeping fish indoors. They’re also a great option for keeping saltwater fish. It’s best to avoid ‘starter kits’ (they tend to be fairly low quality) and classic fish bowls (fish ideally need more space). It’s recommended that you buy the tank first so that you can set it up.
Ponds are a great feature for those that have a backyard. Ponds tend to offer a more natural habitat, but you are limited as to what kinds of fish you can keep in a pond. It’s important that the pond is large enough (ideally 2ft deep). This pond building guide at Pondkeeper offers useful information on building a pond.
Another option that would be worth thinking about is getting an aquarium. And while many aquarium service providers can help you get an aquarium set up, you would have to think about the practicalities of having a space with a lot of fish. It’s a delicate balance to get right, but the tranquility you would experience with an aquarium in or outside your home would be worth it.
Choosing Your Fish
There are many different types of fish to choose from. Some of the most popular options include goldfish, guppies, mollies, catfish, swordtails, angelfish, and bettas. More unusual fish are likely to be higher maintenance. It’s worth always researching into the species of fish before buying.
You should always buy from a reputable seller. Check that fish are kept in good condition, that the water is clean and that there are no dead fish floating in the tank (this is a sure sign that they aren’t a good seller).
Top 5 Reasons Fish Die
No fish owner wants dead fish. There are a few common reasons as to why fish die:
The water is too dirty
Tanks and ponds need to be cleaned out regularly, otherwise the water becomes infested with bacteria. Your tank or pond is likely to get dirtier faster if it’s too small or if you’re overfeeding your fish (too much uneaten food or fish poop will create excess bacteria in the water).
The water is too clean
A common mistake that new fish owners make is putting fish into pristine clean water or emptying out all the water while cleaning the tank/pond. The water needs some bacteria in it for fish to be happy.
You’re not keeping the water oxygenated
Water needs to be constantly filtered to keep it oxygenated – most fish cannot live in still water. If you’re buying a tank, make sure that it has a decent filtration system. If you’re keeping fish in a pond, make sure that it contains a good quality pump such as a Tsurumi submersible pump to help cycle water. A fountain is often not enough to keep water oxygenated.
The water is the wrong temperature
If water gets too hot or too cold, fish may die. This is particularly important when keeping tropical fish in a tank. Pond fish tend to be pretty resilient to temperature changes – if your pond is deep enough they can usually go to the bottom when the surface gets too hot or cold.
Your fish don’t get along
Certain breeds of fish cannot be kept together – they will fight! This is something to also look into if you’re thinking of keeping different species.
by | Jun 12, 2020 | Beauty |
Smooth, radiant, clear skin can make you look and feel a million dollars. As the body’s protective barrier, the skin is exposed to the elements and environmental hazards, and it can also pay the price of lifestyle choices. If you’re keen to look after your skin and supercharge your skincare regime, here are some tips to shield and nourish your skin for a beautiful, bright complexion.
Cleansing, toning, moisturizing and exfoliating
If you took a moment to do an online search, or you went to a store that sells beauty and skincare products, you’d be greeted with hundreds, maybe thousands of lotions, potions and links to online apothecaries and beauty brands. There is a vast array of products out there, so how do you go about choosing which to bring into your bathroom? One of the most important considerations for those looking for natural remedies for better skin is the ingredients used. Look for organic cleansers, toners and moisturizers made with natural substances and chemicals that are found in the body and focus on products that are tailored to your skin type. Try to avoid perfumed creams or lotions if you have sensitive skin and add hydrating products for dry skin and light and oil-free serums and cleansers for oily skin.
Exfoliating is an effective way to boost skin cell renewal and remove dead skin cells, but it is important to be gentle, especially if your skin is sensitive or irritable. You can use organic products or clean your skin with an abrasive sponge. If you’re looking for a new hobby, or you want to stick to natural cleansing and exfoliation techniques, you can even look into making a luffa sponge by following guides and tutorials online. Skincare experts usually recommend exfoliating once a week. After exfoliating, your skin should look brighter and it should also feel soft and supple. You may need to apply moisturizer to boost hydration if you’re prone to dry skin.
Image source: PIXABAY
Hydration
Hydration is vital for healthy, youthful skin. If you’re dehydrated, your skin will be one of the first body parts to suffer. It’s particularly important to take plenty of fluids on board if you’re sweating due to exercise or if it’s hot outside. Sweating is a mechanism used by the body to cool down. When you sweat, you lose fluid, which needs to be replaced. If you’re doing a workout, or you’re going for a walk on a sunny, warm day, make sure you have a water bottle or a flask with you. You should aim to drink at least 2 liters of water per day, but you’ll need to increase the amount of fluid based on your individual needs.
Working up a sweat
Most of us know that exercise will benefit our heart and lungs and strengthen our muscles and bones, but did you know that working out can also nourish your skin? Exercising improves circulation, which increases blood flow. This helps to ensure that oxygen and essential nutrients reach the skin cells and that waste products, including free radicals, are eliminated. If you’re not already an active person, try and steadily increase the amount of exercise you do. Even low-intensity activities, including taking your dog for a walk, will make a difference. Health experts recommend 150 minutes of moderate exercise per week for adults. You can include everything from cycling, swimming, yoga and playing tennis to hiking, jogging, trampolining and dance classes.
Picture courtesy of PEXELS
Sun protection
Many of us love nothing more than feeling the warm glow of the sun on our skin. While limited exposure to the sun is beneficial for the body because it helps to generate vitamin D, it’s vital to understand the risks of UV rays. No matter your skin tone or type, being out in the sun can cause damage to the skin cells and accelerate the aging process. If you are going outside on a warm day, or you’re enjoying a day at the beach or a vacation, apply sun lotion. Sun creams are designed to protect the skin from burning, but they also keep your skin nourished and hydrated. If you’re spending the whole day outdoors, or you’re going swimming, you’ll need to reapply every few hours. Avoid the intense midday sun if possible. When you get back to your hotel or you return home after an afternoon at the park or the beach, lathering on moisturizing lotion or after sun will help to revitalize and revive your skin.
Do you wish your skin was smoother, softer or more radiant? If so, you’re certainly not alone! For many of us, flawless skin is top of our beauty wish-list. The good news is that there are some very simple ways to take better care of your skin and enjoy a beautiful, vibrant complexion.
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