May 05

If You Want to Transform Your Life, Build These 10 Habits

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Research shows that about 40% of our daily activities are simply habits—automatic behaviors that shape our lives in profound ways. While we often think major breakthroughs come from dramatic changes, the truth is that small habits, consistently applied, create the biggest transformations over time. These aren’t just random behaviors but scientifically backed practices that can completely reshape your life when followed with dedication. Building effective habits isn’t about willpower or motivation alone. It’s about understanding how your brain works and leveraging that knowledge to create lasting change. The average new habit takes about 66 days to become automatic, not the 21 days often cited in pop culture. By focusing on the proper habits and implementing them strategically, you can create compound effects that transform every aspect of your life.   The Science of Habit Formation Habits are actions triggered automatically in response to contextual cues we’ve associated with their performance. They follow a simple loop: a cue triggers a routine that delivers a reward. For example, feeling stressed (cue) might lead to checking social media (routine), which provides an emergency distraction (reward). Understanding this loop is crucial because it allows us to replace bad habits with good ones. Your brain […]
May 04

7 Essential Exercises for Men To Prevent Muscle Loss After 50

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A trainer shares crucial moves to help you boost your strength and avoid muscle loss.   When men enter their golden years, a relatable roadblock is dealing with the natural loss of lean muscle, strength, and endurance. However, growing older doesn’t mean all hope is lost when it comes to maintaining and building muscle mass. By following the right tips and tricks, you can “safeguard” your supply of lean muscle, boosting your chances of preserving your strength and overall well-being, says Daisean Brewster (AAAI/ISMA Certified) with Blink Fitness. “The world we live in can be a fast-paced and demanding one, so, the importance of maintaining a healthy and fit lifestyle cannot be overstated,” Brewster explains. “The importance of your physical fitness extends beyond mere physical appearance, as regular exercise and physical activity have been proven to offer abundant benefits for both the body and the mind.” Focusing on resistance training—specifically, compound exercises that activate more than one muscle group at a time—is key as you age. “Resistance training stimulates the production of growth hormone and testosterone, promoting muscle growth and preventing muscle loss,” Brewster tells us. “Additionally, resistance training enhances bone density, improves joint health, and increases metabolism, resulting in […]
May 01

How to stop overthinking: 7 principles for peace of mind

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Stuck in a mental tug-of-war with your thoughts? Explore 7 principles to stop overthinking and finally give your brain the vacation it deserves! Do you often replay the same conversation in your head, second-guess a decision you made, or imagine every possible worst-case scenario? If so, you’re definitely not alone. Overthinking is like being stuck on a mental hamster wheel, exhausting, endless, and getting you nowhere fast. It’s easy to fall into the loop. But you don’t have to stay stuck. There are simple, powerful ways to quiet the noise in your mind and create space for peace. In this guide, we’ll go through 7 key principles that can help you break the cycle of overthinking and start living with more ease!   Why we overthink (and why it’s a problem) Overthinking usually stems from fear. Fear of making a mistake, fear of rejection, or fear of having tons of workload to finish. While reflection is healthy, endless thinking drains your energy, fuels anxiety, and holds you back from living fully. Learning how to stop overthinking is key to better mental health, better decisions, and a happier life. So, let’s dive into the principles that can help you quiet the […]
Apr 26

Why You Should Take Care of Your Body and Health

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Taking care of your physical body is good for your mental health. The mind and body interact and influence one another in complex ways. Physical illness can make managing your mental well-being more difficult. Stress, lack of energy, poor sleep, and other problems can also take a toll on how you feel mentally. This article discusses why you should take care of your body and how it can support your mental health. It also explores what you can do to take better care of yourself.   Why Taking Care of Your Body is Good for Mental Health   There are a number of reasons why taking care of your body is good for your mental health: Health problems affect functioning: Health problems, even minor ones, can interfere with or even overshadow other aspects of your life. Even relatively minor health issues such as aches, pains, lethargy, and indigestion take a toll on your happiness and stress levels. Poor health habits can add stress to your life: They also play a role in how well you are able to cope with stress. The stress that comes from poor health is significant. Poor health interferes with daily living: Health challenges also affect […]
Apr 23

8 Foods High in Creatine To Boost Muscle Growth

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Your body produces creatine, an organic compound that helps produce energy and keeps muscles healthy and strong. Many athletes take creatine supplements to boost muscle growth, improve exercise performance, and support recovery. Some research suggests that creatine may also benefit brain function, improve blood sugar control, and slow down muscle loss as you age.   Creatine in Foods Creatine is naturally found in seafood, meat, and poultry, but not in plant foods. Fish, cows, pigs, and chickens store over 90% of their creatine in muscle tissue. Some fish and beef contain similar amounts of creatine per pound (raw), but some fish, such as herring, have more creatine. Total creatine is 45% more abundant in white, fast-twitch (type I) muscle fibers than in red, slow-twitch (type II) muscle fibers. Fish typically have more white muscle to meet the high-energy demands of swimming, which may explain why some seafood contains more creatine. Ultimately, the amount of creatine varies by species. Keep in mind that cooking can cause some creatine losses in both seafood and meat.   1. Herring Creatine: 1.25 grams per 4-ounce serving Kippered herring is usually served with crackers or scrambled or poached eggs. Herring contains up to 5 grams […]
Apr 22

8 things people do every morning that quietly ruin their mood for the rest of the day

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Mornings can be a powerful launchpad for the rest of our day. But if we’re not careful, small actions in those first few hours can send us off track without us even noticing. We’re all guilty of certain morning habits that seem harmless on the surface but can quietly chip away at our mood, energy, and overall outlook. Let’s talk about eight of these subtle mood-ruiners.   1. Checking your phone the moment you open your eyes I’ll start with a common culprit: the phone. That bright screen is almost irresistible—our inbox, social media feeds, and the never-ending news cycle all beckon us for attention. Yet the moment I dive into my phone right after waking up, I notice that little by little, my mind shifts into reactive mode. Before I’ve even taken a proper breath or opened the shades, I’m answering other people’s demands or bombarded by updates that can easily stress me out. Greg McKeown, author of “Essentialism,” once said we should focus on the vital few rather than the trivial many. When you start your day responding to notifications and external demands, you risk missing the real priorities that could set a positive tone for your morning. […]
Apr 20

8 daily habits of people who will never truly be happy, according to psychology

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Happiness is a choice, right? Well, according to psychology, it’s not quite that simple. There are certain habits that can trap us in a cycle of discontent, despite our best intentions. It’s not necessarily about what we’re doing wrong, but rather what we’re doing too much. These are the daily habits of people who, unfortunately, will never truly find happiness if they continue on as they are. Here are 8 of these habits – the ones that have the power to keep you from ever really feeling happy. And remember, being aware is the first step towards change.   1) Overthinking Ever found yourself stuck in an endless loop of negative thoughts? Welcome to the world of overthinking. This is a common habit among those who struggle to find happiness, according to research. It’s like being trapped in your own mind, with every worry, doubt, and fear amplified. Overthinkers often dwell on the past or stress about the future, but rarely live in the present. They spend so much time analyzing and dissecting every detail that they miss out on the joy of the moment. The problem with overthinking is that it often leads to anxiety and stress. It makes […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 17

Want to live longer? Follow THESE expert-approved tips for longevity

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Longevity, defined as living a longer and healthier life, is influenced by habitual factors more than genetics. Conscious eating, particularly a plant-based diet, reduces the risk of chronic diseases. Regular movement improves cardiovascular health and overall well-being, while ample rest supports physical and mental health, contributing to an increased lifespan. Despite all its follies, it’s a wonderful world! Who wouldn’t want to live forever in it? But as it turns out, living a longer and healthier life isn’t an easy feat. Unlike what most people think, life expectancy isn’t only determined by genetics. Although genes play a much smaller role than originally believed, other habitual factors play an important role in improving your lifestyle and therefore boosting your longevity. Want to know what those habitual factors are? Read on.   What is longevity? The definition of longevity is living a longer and healthier life. It means how long a person is going to live, and how healthy their later life will be. It simply refers to long life. In the U.S., life expectancy has increased dramatically since 1900, when the average lifespan was 47 years. Today, people born in 2022 can expect to live 77.5 years. Do you believe that […]
Apr 15

Cardio or Strength Training: Which Is Better?

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There’s no need to choose only one because both can elevate your fitness and health In the workout world, training plans often go one of two ways. Some gravitate toward the heart-pounding realm of cardio fitness. Others adopt the power-packed mindset that comes with strength training. So, which is better? That’s a tough question because they’re BOTH important for your body. That’s why physical fitness guidelines recommend at least 150 minutes of moderate-intensity cardio per week, plus two days of strength-building activities. “The truth is you need cardio and strength training for your health,” says exercise physiologist Katie Lawton, MEd. “Both of them are just as important. You can’t put one ahead of the other.” We asked Lawton to break it down in a fitness faceoff.   Cardio vs. strength training If we’re going to compare cardio (aerobic exercise) and strength training (anaerobic exercise), it makes sense to define each of them. In broad terms: A cardio workout gets your heart thump-thump-thumping over an extended period. These types of exercise elevate your heart rate and often leave you breathing heavier. Cardio activities include running (or faster walking), biking, swimming and rowing. Strength training typically features short bursts of energy that […]
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