11 Goal Oriented Ways to Succeed at Work

A goal oriented person can easily get things done

A person who can get things done and helps in achieving the objectives is the need and desire of every organization. A goal oriented person is one who can clearly focus on his objectives and can do tasks and activities in order to accomplish them. Such person when employed in an organization can make it achieve it’s long term goals with ease. The person gets better with time and as a characteristic do certain things with a vision in his mind in order to succeed. Being a result driven and task driven personality, a goal oriented individual has certain skills and qualities. The characteristics of a goal oriented personality are:-

Positivity – A goal oriented person always feel positive. His mind is filled with positive thoughts that help him face any challenge with ease without any feelings of fear and shame.

Organized – A person who follows his goals always remain organized to avoid any distraction. Whether it’s making the desk and laptop clean or it’s scheduling the day, the person organizes to get clear state of mind.

Time manager – Such person makes deadlines for completing his professional and personal objectives. He do the assigned task on time and use schedules to achieve short and long time goals.

Decision maker – A goal oriented person can easily make decisions about his work. He can easily decide what he should do to achieve the objective. He can review the options and decide time to do an urgent task.

Self – analyst – A goal oriented person has a good awareness about himself. He knows about his personal strengths and weaknesses and can use them in achieving the desired goal.

After learning about the traits of a goal oriented person, you may certainlh have known your working type. If you still aren’t so result driven, there are certain ways to be a more goal oriented person at work. These are the 11 great ways to develop a goal oriented mindset :-

Make a plan

Making plan is the best goal oriented approach

Being a goal oriented person starts with being a person who practices planning. Each goal starts with it’s planning. First decide what’s the exact goal you are seeking. Then, decide different activities and actions that you need to undertake to achieve this goal. Repeat this process for every goal. There might be short tasks like calling a client or long term tasks like completing a new digital course that might help you meet this goal. Spend time effectively by organizing each task that is required to meet the goal.

Write down your goals

You can become goal oriented by writing down your goals

One worthy step that can help you in getting goal oriented is to write down them. Writing down your goals will help you change your idea to a good plan. You will be able to concentrate better what you are seeking and make objectives and strategies for achieving that goal. Even expert says that writing goals down increases chance of meeting them with 42%. You can use a digital app or just note them down on a paper. You can track your progress, think about different tasks and notice any possible difficulty in advance.

Try to motivate yourself

Become a goal oriented person by keeping yourself motivated

One simple say to achieve all your short and long term objectives within time with much more efficiency is by trying to motivate yourself. Motivating yourself can be done by setting a goal that improves your well being, gives way to grow and makes you happy. You will genuinely feel satisfied on achieving such goal. You can also motivate yourself by giving yourself small rewards throughout the day. This can be having your favorite snack, going out for a short walk or being appreciated by the employer. Things that make you happy can directly help you in your workflow.

Review your progress

Reviewing the progress can help you in being goal oriented

Along with making plans for completing your short and long term objectives in time, it is also important to review the progress you have made to be goal oriented. Schedule a time when you can review your progress. This can be during the end of week or day or at the end of month. Find out how much time you spent on completing each task and what’s the progress now. Make use of your to-do list to conveniently review the progress. You can use tools to know at what time you started the task and when did it end. You’ll be able to recognize time consuming activities and find any problem ahead.

Prioritize the tasks

Accomplishing a goal calls for completing a certain number of tasks. But, it’s important to know as to what task is to be prioritized for making the whole set of actions done successfully. For being a goal oriented individual, it is advised to study all of your options, know about the outcome if you do a certain task today and if it will be helpful in meeting the whole goal. You should know what task is to prioritized for today and what can be done after. Think about the tasks that are better to be delegated to another person such that you can reach the goal.

Do self analysis

A goal oriented person knows his strength and weakness

A goal oriented person is fully aware about himself. He knows about things he is good at, his greatest strengths and also his greatest difficulties. You should also know your strengths and weaknesses. This will help you decide a goal depending on what you can do easily and you’ll be able reach this goal. Self analysis will help you to know if there’s an activity that needs to be done and if you’re not good at it, you can delegate such task to another person. Seeking outside help with maintain the momentum needed in meeting the goal.

Always be positive

A goal oriented person always stay positive

Being positive especially when you have to complete many different tasks for the purpose of accomplishing a goal is what a goal oriented person is good at. Staying positive makes you loom at tasks in a much easier way. You can use positive affirmations for yourself while you’re working towards your goal. “I can do it”,”The task is interesting” or “I’ve got this” and more. You can also imagine something that inspires you to achieve this goal. Like, the money that you’d earn by completing this project will help you in making your dream family vacation come true.

Work with a partner

Working with an accountability partner can make you a goal oriented person

One interesting way to make yourself goal oriented at work is to find an accountability partner. You should work with a colleague and friend. Your family member can also be an accountability partner. You both can motivate and push other to work more and better and can keep track of each others progress. At the end of each day, make an habit of checking along with the coworker, tell them about their progress, how they can do better something and motivate them in reaching the goal.

Make use of tools

There are a number of online tools and applications that will help you become a more goal oriented person. There are apps for making to-do lists, for scheduling different activities, for listing tasks and tracking the time spent on completing such tasks. Even a simple calender can help you avoid procrastination. You can pin important deadlines and find out your pace of working. There are vision boards that will help you stay inspired while working for the goal. Necessary steps can be taken by analyzing the simple data and figures shown by these tools.

Get a constructive feedback

You can become goal oriented by asking for constructive feedback

You can be goal oriented at work by simply making the use of the professional network that you are a part of. Talk about the task related processes and time management techniques that your colleagues are using and keep an eye on all the trending things happening in your industry. If you find any interesting habit or action, implement this in your own task to increase your productivity. You can even talk with your accountability partner every month and ask for their suggestions about the progress in the short term goal and completion of a task.

Implement the 90/90/1 rule

Following the 90/90/1 rule helps you become a goal oriented person

This interesting method will improve your goal oriented approach. According to this rule, you should spend the next 90 days, 90 minutes each day in doing 1 thing that helps you in reaching your goal. This technique can be applied for both professional as well as personal goals. For example, whether you want to build a successful website or your goal is to gain weight, this rule can prove very effective in making you result driven.

A goal oriented person is quite serious about what he wants to achieve and can do anything to make it happen. If you wholly committed to your goals as well the tasks, then you are definitely a goal oriented personality. These are the 11 best tried and tested ways that will surely make you the person that will always be demanded in any working environment.

7 benefits of drinking water before bed

Drinking water veforebefore bed has many known benefits — Drinking water before bed has many known benefits

Water is the most important component that the human body needs to function properly throughout the day. Apart from the common function of making our body hydrated, drinking water is essential for effective weight management, waste removal out of our body and improving mental fitness. But, the number of times that we should drink water has always been a matter of debate. One such general question related to water consumption is about drinking water before bed. When you sleep, the body loses water in breathing, sweating and digesting the food that you take.

The most advantageous thing you can do for yourself is drinking a glass of water. People spend much concentration on making themselves hydrated throughout the day. But there’s not any doubt that most people don’t drink the required amount of water they should have to stay hydrated. As soon as they don’t feel thirsty, they don’t feel the need to sip some water. Overnight hydration is equally important for your body’s overall health and it is highly overlooked. If you are wondering about the reality of drinking water for you, this article will show you 7 benefits of drinking water in avoiding nightly dehydration to give you reason why you should start drinking water before bed. Read along to find out :-

It detoxifies your body

Drinking water before bed helps in detoxifying your body

Along with the usual benefit of making your body stay hydrated, drinking water before bed is helpful for the whole body cleansing. More particularly, drinking a glass of warm water can detoxify your body by increasing the blood circulation within. By drinking warm water, you make your body sweat more and make it remove toxins and excess salts. Water leads to your skin cells loosening up making it a lot easier for the cleansing process. You can also add lemon to the water for a tangy flavor.

Helpful in temperature control

Drinking water before bed helps in temperature control

One common problem that many people face while sleeping is their body temperature. Their body is either too overheated or it is too cold that makes it harder to fall asleep. You will find yourself taking lots of tosses and turns. This problem can be easily solved by drinking some water before bed. Water is better known for its body temperature controlling capacity. Drinking water before going to sleep avoids your body from getting too hot or cold and keeps it under a normal range. Try having warm water for more benefits.

Good for the heart

Our heart pumps blood to whole different parts of the body. Drinking water before bed can be very helpful for keeping a healthy heart. By sipping water in adequate amount, you are making it hydrated. The blood will be circulated all around the vessels in an easier manner in a hydrated body. The heart pumps better and doesn’t face any stress in it’s proper function. It is always advised to have a healthy diet good for your heart along with having water throughout the day (also before going to bed) as a better lifestyle habit.

Makes your skin glow

The best time for taking care of your skin in nighttime. Your skin cells are more aware during nighttime, as such a little step in making it better will give you a healthier and glowing skin. If you have habits like washing your face before bed and brushing your teeth, one more healthy habit that you should adopt in your lifestyle is drinking water before bed. Treat your skin at night by sipping a glass of cold water along with washing your face. The hydrated skin will look plump and refreshing while you wake up at morning and you will avoid any chance of getting premature wrinkles.

Improves mood

Drinking water before bed improves your mood

Your sleep cycle is directly related with your mood. A bad mood can negatively affect your sleep. Water can play a big role in this case. A person suffering from dehydration feels irritated and bad and this negative mood affects the slow wave sleep cycle. Even proved by researches, drinking water before bed can be very helpful in improving your mood. Increasing your water intake by drinking before going to sleep leads to an increase in peacefulness, satisfaction and positive thoughts. Falling asleep becomes very easy when your mind is calm and positive.

Helps in weight loss

Drinking water before bed can be helpful in weight loss

Drinking water before bed can prove worthy if you want to lose weight. Losing weight is influenced by the calories your body burn. Your body needs to burn calories in order to warm up the water you consume. As such, when you drink water before going to bed, your body actually burns more calories than it would otherwise. Water also boosts metabolism by hydrating you. So, it is advised to drink plenty of water especially before bed along with focusing on your exercise and healthy diet if you are concerned about losing weight.

Better immune system

Drinking water before bed improves your immune system

Your immune system gets more healthier when you start taking adequate amount of water. Drinking water before bed will help your body to release all the bacteria that have been stuck in your bladder through urine. A dehydrated person in on risk of urinary tract or other types of infection. But water flushes the bacteria out from your immune system making it more clean and healthy. Drinking water before bed can also avoid any chance of cramps in the stomach that makes you start your day in a much happier way.

Disadvantage of drinking water before bed

There's also some bad points about drinking water before bed — There’s also some bad points about drinking water before bed

Drinking water before bed is loaded with many benefits but there are still a few risks associated with it. People who normally drink enough water whole day, if drink water before going to sleep they can suffer some serious sleep issues. Water can disrupt your sleep schedule especially if you have a bad urinary bladder hold. Drinking water before bed is associated with increased number of bathroom tours during the night. The increased need to urinate at night by drinking extra water is called nocturia. This will make your sleep wake time gets much less. You’ll start your day in a stressful way. Lack of sleep even leads to major health issues like high blood pressure, weight gain and high cholesterol levels. Drinking excess water can even lead to hyponatremia, a dangerous condition where extra water goes into your cells and makes them to swell.

What is the best time to drink water?

If drinking water before bed is not good, what's the best time to have it? — If drinking water before bed is not good, what’s the best time to have it?

Drinking water at any time of the day, and that includes before bed gives you all the benefits. You can drink water before bed until you feel any disturbance in your sleep. If you feels need to urinate at night, stop drinking water before right bed. You can drink water one or two hours before bed and notice your body. All what’s important is keeping your body hydrated by providing it enough water. Note that the need of each body is different and so the water requirement. If you’re eager to know what amount of water you should drink, here’s a quick info –

You should drink eight glasses of water per day, that’s what the regular point of view says. The need of every person is different and so the amount of water required by different people is also not the same. Some certain factors affecting water intake are:-

Age – Generally, younger people need more water than older people. Older people need slightly less water to stay hydrated but it’s still necessary to drink enough water.

Flu – People suffering from cold or flu needs more water to make their body function smoothly than people who are in a healthy state.

Exercise – The amount of water intake is also affected by exercise intensity. The higher you exercise, the more your body will increase sweat and the more water you will need to avoid dehydration.

Climate – People who live in a place with a hot and humid climate will need more water to operate as their body will increase more sweat in that climate.

Drinking water before bed can give you many benefits whether it’s detoxifying your body, maintaining proper temperature, helping in sleep by improving your mood or promoting immune system. But, it has been noted that the amount of water you drink is more important than the time when you drink it. You should drink water throughout the day and that includes before going to bed also. However, if you have a bad urinary cycle, it is best advised to drink water at least 2 hours before going to sleep.

7 ways to develop Attitude of Gratitude

An attitude of gratitude makes a person more optimistic

An attitude of gratitude makes a person grateful for his health, his relations and his overall sense of being. A person with an attitude of gratitude enjoys the present time fully and appreciate the beauty of each precious moment. You’ll feel much more joyful, more productive, happier and more calm every single day simply by appreciating every part of your life. You’ll be able to cherish someone or something around you and won’t just focus on yourself by building an attitude of gratitude. It doesn’t mean you won’t face any bad in your life, but you’ll be able to concentrate on the positive side and tackle the situation more easily.

Gratitude can transform your way of thinking. Keep reading the article to know about importance of an attitude of gratitude and how even you can develop such attitude for an epic change in your mood with 7 simple steps.

What does attitude of gratitude means?

An attitude of gratitude is the habit of expressing thankfulness for all parts of your life

An attitude of gratitude simply means the habit of expressing thankfulness for all parts of your life. It doesn’t necessarily means the good things, but also bad things that are going in your life. A person with an attitude of gratitude can find good even when things are not working out. This is important as your foundation of happiness should not be influenced by any circumstances. We humans are more impacted by the negative thoughts than positive ones, as such practicing gratitude can feel a little tricky. But with the steps below, you’ll be able to implement gratitude as a habit to feel more abundant, happier and healthier.

Why is an attitude of gratitude important?

A person with an attitude of gratitude has the power to change his mindset. What we appreciate increases in value. An attitude of gratitude is important because by feeling thankful about your work, your relationships and your health, you increase their value. Practicing gratitude is proven to promote self confidence, self esteem, satisfaction and positivity. While it is not possible to feel happy all the time, an attitude of gratitude changes a person’s focus from scarcity to abundance.

As gratitude can shift your mindset, making it a daily habit will boost your productivity and positivity. You’ll live in the present moment without worrying much about what’s not there and feel the enjoyment about what’s actually there at this moment.

Ways to develop an attitude of gratitude

Consider implement these 7 simple rules to start a new life with more positivity and satisfaction:-

Be grateful everyday for three things

Build an attitude of gratitude by writing three things you are grateful for everyday

To make an attitude of gratitude a habit, it is important to express gratitude every day. Your gratefulness should not be restricted to a limited event or occasion. You should set time to express your gratitude everyday for a significant change.

You can express your grateful feelings by saying or writing down. You can make use of an everyday journal or notebook where you will start writing the three things that you’re grateful for in this day. You can also spend time with your favorite person and tell each other the three things that you both feel grateful for in this day. Remember, what important is to express gratitude and not the way how you express it.

Ask yourself why it’s important

Practicing gratitude makes your appreciate the things that matter. You come to know why something is important for you or others. You realize why it valuable for you and why some people matters more. You get an opportunity to know about your thinking.

Ask yourself simple questions like “Why it’s too important for me?” or “What difference does that thing or person make?” You will better understand the reason behind your thinking about what’s so important about something or someone. You will better focus your energy on what matters. And, you will see the positive effect of your gratitude on others.

Actively appreciate everything

An attitude of gratitude can be developed by appreciating everything

To make an habit of attitude of gratitude, look for reasons to appreciate every part of your life everyday. Your don’t actually need to wait for good things to happen to be grateful for. Look for different ways that you can express your appreciation with some conscious thinking.

As expressing gratitude becomes a choice, you will notice a growth in things and people you appreciate. You will also realize that you now have more things to appreciate in life. This will increase the amount of happiness and positivity in your life and will also attract people who want to experience some positivity.

Celebrate your small wins

Make an attitude of gratitude by celebrating even your small wins

Every small win count for making a big achievement more memorable. But, as a human are taught to recognize just the big achievements and we highly overlook the small wins that led us here. It can even make you demotivated to go further in achieving your life goal.

One crucial fact that you should know to build an of attitude of gratitude is that who you become is determined by what you become while following your journey to success. Celebrate your small wins and you will be appreciating your habits. Slow down and take a pause to be more aware of the present moment.

Spend time with people having gratefulness

Spending time with people having gratefulness will help build an attitude of gratitude

Our mindset is highly influenced by the people who we interact with. As such, one important step for developing an attitude of gratitude is to surround yourself with people who have a gratitude focused mindset. Find out people who are appreciative and spend good time with them.

Spending time with positive people will make you feel their positivity and happiness. You will become much more happy, more healthy, more enthusiastic and more positive simply by surrounding yourself with people who practice gratitude and avoiding negative people having a poor mindset.

Make your present a gift

Enjoy your present moment to build an attitude of gratitude

Be grateful about what you have in this moment for creating an attitude of gratitude. Be optimistic about the present and take the ownership of this moment with full heart. Be thankful and positive about what you’ve achieved so far and thank people for increasing gratitude in your life.

You will be able to realize what’s really important in your life right now and you will get clear about what you want to build in future. Making your present feel like a gift is important as it makes you reframe the achievements and progress you’ve made in the life. You will easily tackle negative experiences and learn from them to create a better future. Anger and guilt will be replaced by self confidence and self esteem.

Practice a meditation on gratitude

An attitude of gratitude can be developed by practicing meditation

One soothing step for building an attitude of gratitude is to meditate on gratitude. Meditation can prove very effective in being more mindful. All you need is to set aside a few minutes out of your busy schedule (just 5 minutes work fine) and to think about all the things and people that you are grateful for. The best thing is that it can be practiced anywhere.

While appearing to be a practice used to relax you down, meditation can make your brain focus on positive thoughts and your mind will be able to master your emotions. Handling life challenges will become easier with a calm mind. The positive traits of you brain helping in decision making and concentration will be activated and you will become an active observer of the gratefulness that surrounds you.

Building an attitude of gratitude will never get wasted in your life. You will be able to realize that your life is also full of optimism and happiness. You will feel the need to appreciate every thing in life. This habit has the power to transform your life. When you give thanks to all the good things or people you will feel an increase in your self confidence, self worth, happiness and joy. You will feel more excited about lige moments and enthusiastically enjoy all the small moments. But, all you need is to appreciate things. Be grateful for three things every day and take time to write or speak about them. This is where the gratitude journal can help. Follow the above 7 steps with a good consistency and you will surely notice your life progressing towards an happier end.

25 Self Care Sunday routine ideas to Supercharge your life

Sundays are for relaxation. It’s time to unwind your body and calm it down to take away the exhaustion you felt during the previous week. It’s also the time to do something to start your day with a fresh look. As such, Sundays are perfect for taking care of yourself. If you are also one of those who are looking for some worthy self care tips, this article is for you. Sunday is great to practice some self care activities.

In this stressful world, it is important to take care of your physical, mental and emotional health. While needs of different people can be varied, these common self care tips can be easily implemented in your Sunday routine.

Why is self-care important?

Self-care is important for better physical and mental health

After working hard for the whole week it gets usual to feel wired out. There are chances of getting inpatient and anxious. Hence, it’s important to take care of yourself. When you do self care practices, you make a positive change in your routine that makes you feel good about yourself. Taking care of yourself is crucial to take care of your family, your work and your business. You create an intentional life with a better work life balance, less stress and healthier lifestyle simply by taking care of yourself. And, Sundays are made of self care.

25 self care ideas to try on Sundays

These are best self care ideas for making your Sunday routine more healthy for yourself :-

Spend time outside in nature

Spending some good time around nature has an amazing effect on your mind and body. While you get the fresh air to breathe, the greenery is good for your mood. You don’t actually need to go for a hike or other adventure. Just a stroll around the city park is well enough. You can even walk around your own backyard.

Plan your meal

One interesting idea for self care Sundays is to spend time planning the meals. Set some time aside and plan about everything you should include in your diet. You can go to buy groceries during Saturdays and can even do some cooking on Sundays. This will take away your habit of landing on any random food bad for your health.

Clean your house

Self care also means being in a clean space. A clean space impacts your mood. As such, make your Sunday a way to clean your house. You don’t actually need to waste your entire holiday on cleaning the house. Just a small manageable area in a day is enough.

Binge watch a new TV show

Self care Sundays are for binge watching a new TV show

Who said that self care is boring? At least, Sundays are not meant to be boring. If you are looking for options to chill out this Sunday, why to not dig into a new movie. Netflix is not always a bad idea. Binge watch a new documentary or TV show and make your self care Sundays more entertaining.

Do some exercise

Move your body as a self care activity during Sundays

No, we are not talking about the heavy training sessions with lot of sweat, however, if you’re okay with it, it’s worth it. Just a slight exercise as a self care move. You can practice some yoga poses, do sun salutation or groove over your favorite music to start your Sundays.

Have a self spa

Enjoy a spa treatment at home during self care Sundays

Pamper yourself on the Sundays. You don’t have to go to spa for relaxation. Have a self care spa treatment at home on Sundays. Even you don’t have to leave your bathroom to do these soothing activities. You can take a scented bath, do a DIY hair treatment, a self massage or clean face with facial mask.

Slow down your Sunday wake-up

Don't rush your day as a self care activity during Sundays — Don’t rush your day as a self care activity during Sundays

One crucial tip to make your self care Sundays worthy is to don’t rush your day. Sundays are made to enjoy slowly. Don’t waste it by snoozing your alarm repeatedly and rushing to do your scheduled activities. Rest it. Enjoy some peacefulness. Make a cup of coffee or tea and enjoy it mindfully without worrying about what’s next.

Read a novel

Self care Sundays are for reading a novel

What’s better than a Sunday noon spent on reading a romantic novel or science fantasy book. You can spend self care Sundays simply by sitting on your favorite coffee corner near the window and reading the novel that you like. Pick a book of your interest and delve your brain into the fantasy world.

Write down your thoughts

Practice self care during Sundays by writing down your thoughts

Journaling your thoughts is always a good idea for taking care of yourself. Set aside some time on Sunday to write down all of your thoughts. You can later analyze it to know your feelings. Writing down your thoughts makes you get closer with yourself and is one of the best ways to practice mindfulness.

Elevate an everyday activity by creating rituals

To make your self care Sundays special, you can make a ritual around an activity that you normally do. This adds a sense of fun and happiness to a normal looking activity and makes your day appear more special. For example, you can make rule of making sandwich as breakfast for Sundays or going out for a dinner in a restaurant during Sundays. It’s all up to you.

Enjoy with family and friends

Practice self care during Sundays by spending time with family and friends

Self care doesn’t mean solo activities. Spending good time with friends and family can have a positive effect on your physical and mental health. You can invite your favorite friends to your home during Sundays or visit yourself the person whose company you enjoy to make Sundays more social and engaging.

Plan your week ahead

You can use Sunday as the time to make plans for the week ahead. Planning never gets wasted. And, having an idea about what you want to achieve in this week avoids any confusion and makes you more productive. Plan about what tasks you want to do, your health and your social obligations as a self care activity.

Be a tourist in your own city

Explore your own town during self care Sundays

If you don’t have time for a weekend getaway, you can actually explore your own town or city. Take care of yourself during Sundays by visiting the museums and monuments in your city. Explore new neighborhoods. Go on a guided tour. If there’s something you’ve always dreamt of doing in your city, that’s the right time.

Spend some time alone

Spend some time with yourself to practice self care during Sundays

Spending some quiet moments with yourself is a worthy idea for self care. Make your Sunday morning a way to spend some time alone. You don’t have to do nothing while being alone. A few moments spent with own soul can give benefits to everyone. It’s the time to enjoy your own company. It’s time for introspection to know yourself better.

Get a good sleep

A good quality sleep is important for a healthy body. And, if you have exhausted yourself by waking on early alarms and working hard throughout the week, it’s the time to get the sleep you’ve been deprived of. This will take away all the tiredness and you will be ready for a similarly hectic week after Sunday.

Inspire yourself with a podcast

Practice self care by listening to inspirational podcast during Sundays — Practice self care by listening to inspirational postcast during Sundays

Motivating yourself and feeding your brain with a meal of inspirational words is a form of self care. On Sunday, when you get the time for self care, listen to a podcast. There are many inspiring podcasts available on Spotify offering yourself the daily dose of motivation.

Cook something

Self care Sundays are for cooking something you like

Cooking yourself something will give the pleasure of creation to you and you’ll really appreciate it. And, during Sundays when you have the required time to cook, let the masterchef inside you gets active. You can prepare healthy smoothies, delicious pancakes , bake cookies or even cook something that takes hours to get prepared.

Buy flowers for yourself

Who said that flowers are used to present to someone else. Even buying flowers for yourself can be a form of self care. Buy yourself flowers because you deserve them. When you get outside and smell the fresh aromatic flowers, your mood gets delightful and you remind yourself of the love you have.

Practice self care affirmations

Repeating some positive affirmations for self love is one of the best ways to practice self care. You can repeat some self love quotes and phrases as affirmations during Sundays. Say out loud three self love affirmations during Sunday morning. You can create such affirmations studying your limited beliefs and creating positive statements for them.

Eat something healthy

One more way to treat yourself this Sunday is to eat something healthy. This can be a good self care tip especially if you’ve been eating more junk food the whole week than the usual. You can break this chain and give your body a treat of different nutrients. You can go outside and enjoy a good healthy meal for your overall health.

Take a break from your phone

Practice self care during Sundays by taking a break from your phone

If you are also one of those who are highly addicted to your phone, Sunday is the high time for a break. A phone detox is actually a great self care idea for your Sundays. You can try to not use your phone the whole Sunday. And, if that’s too difficult for you, try to not touch your phone at least for a few hours and feel the difference.

Spend time on future planning

Self care Sundays are perfect for future planning

Sundays are great to think about your future. You can think about your dreams of life on Sundays. Set time aside asking yourself if what you’ve been doing will help you in achieving your goals and think about the life changes. Make future plans about how to make your dreams come true.

Do something different

Self care Sundays are for doing something different

A change in what daily do can be very exciting. A little experimentation always yields good benefits. This can give a pinch of variation to your schedule. Do something new, however small or big it is. It may be learning a new skill, trying a new restaurant or creating something unique.

Get artsy

Do drawing to practice self care during Sundays

You can make your self care Sundays creative with drawing something. You don’t have to be an artist for that. Even some doodling may work. This is perfect to forget the stress you get from doing the usual activities all day long.

Get manicure and pedicure

Pamper yourself with manicure and pedicure during self care Sundays

A good alternative to a spa treatment is to get a manicure and pedicure. Pampering yourself in whatever way is a form of self care. So, book an appointment at your favorite salon and let your nails be nourished. Why not to call your friends for more fun?

These are the activities that you can incorporate into your Sundays for making them more comforting. As self care is important for feeling fit mentally, physically and emotionally, these self care tips can be used for changing yourself into more healthy soul. You can mix and match different ideas out of the 25 stated above to make your own perfect self care Sunday routine.

10 steps on how do you create a productivity planner

A productivity planner can save a lot of time in execution by avoiding any mistake

“An hour of planning can save you 10 hours of doing,” as rightly said by Dale Carnegie, being productive starts with planning. Even a few 20 minutes spent on planning about your tasks and activities can save a lot of time by avoiding any mistake while executing. You can use this time to relax. A productive person has the ability to complete all his tasks and activities on time, meet the deadlines and achieve the goals.

And here comes the role of productivity planner. Using a productivity planner helps it easy to identify what needs to done and by when it needs to be done and you can create a whole schedule such that you can complete every crucial task on time to reach your goals. A productivity planner can be created for different reasons and as such it can be very helpful in increasing your productivity at work, in health and in relationships. Whatever your reason is, even it’s about planning a single day, creating a productivity plan can help you. If you also want to use planner for being a more productive person, these are the steps that you can follow to use planner in creating a productivity plan :-

Neatly set up your planner

Neatly set up productivity planner before anything — Neatly set up your productivity planner before anything

Setting up the planner properly is very necessary before moving further to other things. Go through the planner and read all the pages it have. Choose how you will be going to use each page. After that you have to write down all the important dates, events and appointments. If you have a productivity planner with dates and events already written on it, the work will get easier for you. You can also be needed to add some additional printable pages

List every task

To create your productivity planner, it is first necessary to know what exactly you need to do. It all starts with listing out everything you want to do. Make a list of everything that you are going to do within a certain frame of time. Include every important or non important task that you have to do within that time. This time period can be of a day, a week, a month or even just an hour. For example, listing tasks you have to do between going to the gym and getting from home to office. One thing that you should keep in mind is that you add things because these are actually needed to do not just because there’s a time slot for it.

Rearrange your task list

Rearrange the list as per importance in your productivity planner

After that you have listed down all the tasks that you need to do within that time, it’s the turn to reorganise them. In your productivity planner, rearrange all the tasks you have listed according to their importance. The most important tasks will be placed at the top and least important ones will be listed at the bottom. Don’t be confused with the word “importance.” It’s not something that you can do easily. It’s about the tasks that will help you in progressing towards your goals and helping you achieve them and they will be listed on the top.

Set the time

After reorganising the list according to their importance, it’s now the turn to allot time to each task. While creating your productivity planner, you should have an idea of what’s the total time you have for that plan. You should also be aware about the time that each task takes to get completed. Remember that the amount of time you give for completing a task is the time that you will take to complete that task. Keeping this in mind and the total time period, write down the time required for doing each task in your planner.

Make changes if there’s a need

Analyse your productivity planner and make changes if required

After that you have listed down all the tasks and alloted time required for completing these tasks, finalize your list by studying it again. Analyse the time required for completing different tasks and the total time available for doing them. Add up the total time required for different tasks. If this total time is more than the actual time that you have for doing them, then you have to eliminate doing some less important tasks to spend that available time completing more important tasks. However, if the time required is less than the total time you have, than its great. You saved it.

Make it a daily routine

Make productivity planner a daily routine

Remember to bring planning habit to your daily routine for getting maximum benefits. You should set aside a certain time when you can conveniently write your productivity planner. The calm time that you have during mornings while having coffee is perfect for writing in your planner. Also, be cautious about using this regularly. After you have written down your tasks, check it during breaks or at night before going to the bed. There are no rules for that. Analyse your daily routine and make time for writing and using your planner.

Initiate the working part

Do the tasks that you wrote in your productivity planner

It doesn’t end with just writing your tasks, prioritizing them and assigning time to them, you actually have to do them. After that your plan is finalised and ready, it’s time to take action. Keep a check on your list and do every task that’s there on the list within the estimated time. Let the action keep taking place. Enjoy the progress that you make while doing these crucial tasks. One thing that will really help you is to stay focused on that list and completing it without getting distracted because at the end, it’s you who has created that list.

Don’t forget to use the planner

Using the productivity planner is as important as writing it

You will be able to get the full advantage of your planner for improving your productivity only by using it. Just writing your all the tasks in the planner won’t work out. It’s important to also keep checking on your planner on a daily basis. Remember that it’s a planner, not simply a calender. Using the planner regularly will help you double check any last minute meeting or to add up some extra tasks needed to be done. You have to make the planner a part of your routine. You can even use a small planner that can be carried easily in purse or case to your office.

Make the planner a part of your lifestyle

Include the productivity planner in your normal lifestyle

The purpose of a productivity planner is to get a better productivity but it demands incorporating this habit into your lifestyle. You should make the planner a normal lifestyle routine such that it doesn’t bother your routine. If you are okay with morning planner and it doesn’t affect your morning schedule and you can easily go to work, then it’s perfect. But if it’s not, it will be better to find another time for it. This time can be a lunch break or before sleep. Consider your routine and set the time accordingly. Meanwhile, if your creativity is ruining the time, don’t waste it. Spending 1 hour on coloring the planner won’t improve your productivity.

Make it simple

While creating your planner, you may be tempted to make it the most artistic as you can. Also, in initial days, when you are just starting using the planner, don’t rush into buying a 200 page planner and putting everything on it. Start with the basic like a 10 page planner. As you get more ideas about productivity, you can add pages to the planner. And, making it colorful and eye catching with doodling and coloring can be quite fun, doesn’t mean that it is required. Yeah, if you have time and find it interesting to do, go for it.

A planner for productivity can help a lot in your goal of becoming a better person. A productive person is always demanded everywhere and you can take your first step towards promoting your productivity with a planner. Not just for work, the planner gives you freedom to organize activities for achieving any kind of goal. But, using the planner regularly is an integral part of it to get the full benefit. You can create it anywhere, anytime and you even don’t need a special planner for it. You can make a DIY planner, use simple notes or can download note apps on your phone for creating it. Keep away any complication and you will be surprised to see the progress you make in achieving your goals.

15 amazing benefits of using a Productivity Planner

A productivity planner has numerous benefits apart from improving productivity

If you are eager to improve your productivity, a productivity planner can really help. Theres is no doubt that the 10 minutes spent on planning something can save your 100 minutes from getting wasted. A planner for productivity is an awesome time management tool that will make you find what tasks you need to do, what is the total time you have for completing them and what task needs to be prioritized. As such, whatever your goal is, a weekly planner can actually help. The lack of cognitive ability to manage the demand of family, work and social life is quite common and this is where the role of daily planner comes in. If you’re planning to achieve something, go ahead with a productivity planner. These reasons will make you believe the power of productivity planners. Keep along this article to know about 15 surprising productivity planner benefits :-

Planners can improve productivity in every manner

Productivity planners improve productivity in every manner

Productivity planner gives you the benefit of an improved productivity. You will be easily able to complete tasks, meet deadlines and achieve your goals. This improved productivity is not limited to just professional goals but also personal goals. Whether it’s for an important work target or it’s for a weekend trip, a planner can be used anywhere. You can even plan to do household chores, shopping and meal planning to improve productivity at home with planners.

Planners can help reduce stress

Productivity planner gives benefit in reducing stress

The hectic schedule in today’s busy life has ruined our physical and mental comfort. Life has become quite stressful as we have to deal with multiple tasks simultaneously. But, a productivity planner gives you the benefit of organizing every single task you need to do. You can list tasks, rearrange them as per their importance and assign time required to complete each task. This gives you an idea of what’s there and if time isn’t enough, less important tasks can be eliminated. This reduces anxiety.

Planners make it less likely to forget something

Productivity planners give benefit of not forgetting something — Productivity planner gives benefit of not forgetting something

It is very difficult to keep track of all the to do activities, important appointments and coming deadlines in this stressful world. Hence, writing down whatever you need to do can make you remember it for long. Writing down all the tasks, deadlines, events and appointments in your productivity planner will give you the benefit of remembering it. Just a simple act of writing something makes it less likely to forget it.

Planners help in time management

Managing time easily is one of the benefits of productivity planners

Managing time in a busy environment can be very challenging. We develop the habit of doing multi tasking without analyzing it’s possible losses. Getting time for everything you want to do is quite tough. Productivity planners help in scheduling each task and activities you need to do. You concentrate on one task at a time according to this schedule. This helps in completing everything efficiently and you get more personal time.

Planners unleash your creativity

You can unleash your creativity with productivity planner

Productivity planners can save your time. This time can be utilized in learning a new skill or to do something creative that you didn’t get time to do. A productivity planner is in itself a tool to exercise your creativity. You can customize the looks of your planner pages as per your creativity. You can color it, doodle around, add photographs or whatever your mind says in your planner.

Planners can be used to share schedule with others

Productivity planners give benefit of sharing schedule with others

Sharing your entire schedule to the entire team or your family and friends can be a long time consuming process manually. But productivity planners give you the benefit of sharing your schedule to the team rapidly. Digital planner softwares have features that make it easy for your family, friends or colleagues to access your schedule while even your privacy is maintained.

Planners help in delegating the tasks

Productivity planner gives benefit of delegating right task to the right person

Delegating the right task to the right person is very important for reaching a goal. And, it can be very confusing manually. A task not delegated to the right person can make delay in accomplishing the goal. A productivity planner can benefit you with this also. As you can see the task calender of every person, you can delegate them the right task by considering their strengths.

Planners can break large goals into smaller tasks

Productivity planners give benefit of breaking large goals into small tasks

Completing a big goal demands to do a lot of activities that look very confusing to do at once. Productivity planners give you the advantage of breaking out these large projects into smaller tasks. You can divide them into small easy to understand sub-tasks as such there’s no confusion about what are the activities you have to complete. Even communicating about complex projects to the team becomes easy by breaking it.

Planners can help spot tasks undone

You can easily spot tasks undone with productivity planner

Planners give you the benefit of quickly spot any task that is overdue. Getting too busy and forgetting an important task just because you had to do another activities is quite normal. Productivity planners make you spot these undone tasks in a flash. And if you are too busy to do that, you can timely assign that task to another person who can complete it.

Planners make you healthy

Productivity planners can make you start a healthy lifestyle

Productivity planners can make you healthy as well. Apart from the usual benefit that planner reduces your stress by avoiding any confusing hectic situation, planners can be used in a lot more ways for health benefits. If you have an important dental appointment, you can timely list it down on your planner. Planners also give you the freedom to plan your diet, sleep, exercise and fitness routine.

Planners put everything in one place

Productivity planner puts everything in one place

One benefit of productivity planner is that is can keep everything in just one place. Especially when you use paper to plan your day, you can eliminate any kind of fragmentation. You can write down everything in one place. Whether it’s your to-do list, or the important day to day appointments or some coming social obligations, you can use productivity planner to put everything in one place. This saves extra time.

Planners can improve customer satisfaction

Another interesting advantage of productivity planner is that it can be used to improve customer satisfaction. When you and your team collectively and individually do something according to the planner, there’s no need of any delays as everything will have it’s time and budget. When you do a project as per the customer’s plan, he feels satisfied and even lead to more revenues and growth for the business.

Planners can make you focus on important activities

Productivity planners give benefit of focusing on important activities

Productivity is badly suffered when you spend your time on activities that are not too important for the whole project. Prioritizing activities is most important for completing a goal on time. Productivity planners give you the benefit of organizing the activities according to their importance. Tasks that help more in goal achievement are more important. If time available is not enough, you can focus on these important activities.

Planners give you a sense of accomplishment

Productivity planners are used to write down tasks you need to do for making a goal successful. When you complete the tasks written on your planner, it gives you a sense of accomplishment. When you cross the tasks you complete or mark them as done, you get a sense of accomplishment and you also feel motivated to do more complex tasks. You will also be able to completely enjoy the leisure time you get by completing tasks in planned time.

Planners help in monitoring employee performance

Productivity planner gives benefit of monitoring employee performance

Productivity planner gives you the advantage of keeping a track of time that is spent on each task. This can be very helpful in monitoring the performance of employees. Time tracking means that employees will try to complete the task given on time as they know that they are being monitored. If the task is taking more time by employees than what it should take according to the planner, areas of improvements can be identified easily.

The importance of a productivity planner cannot be denied considering the above benefits it provides. A productivity planner really helps in time management as there’s not any space for wasting time on unimportant tasks and there’s everything written on the planner that avoids any misinterpretation. Even with such huge pros, these are also a few cons saying that productivity planners reduce flexibility and creativity. Planner prevent action and can lead to complacency. However, researches show that planning is good. Particularly in this technological world where everyone seems to be rushing, you won’t forget any necessary activity just with the help of a planner.

11 easy tips on how to eat less?

Eating less can prove very successful in losing weight

If you have stumbled upon this page, you would certainly be trying to lose your weight. And, if that’s the case, one thing that you may have known by researching various weight loss tips is to eat less. Yes, eating less is the most prominent method to lose those extra pounds. But, eating less may not seem as simple as it sounds. Just following your healthy diet and keeping your mind away from all the delicious temptations might require a level of self control. But, don’t worry as we have got you covered. Eating less can be the first step towards your overall health and you can modify your daily actions to avoid any unhealthy food habit so that you take control of your diet. These are the 11 worthy strategies that you can use to reduce your portion size, eat less and this with not feeling hungry :-

Include plant based protein in your meal

Plant based protein can help you feel full and eat less

Not just helping in developing healthy muscles, proteins are very helpful in making you feel fuller than fats or carbohydrates. Including plant based protein food items in your every meal or snack can help you feel fuller longer. Plant based protein items also have fiber in them which is not found in animal proteins. You can add nuts and beans into your salad or pair the crackers with some hummus. Animal based proteins can also be used in many ways. Include Greek yogurt in your smoothies, add poached eggs into the vegetable soup or add hard boiled eggs with the vegetable salad.

Eat using smaller cutlery

A smaller sized plate can actually make you eat less

One physiological trick that can actually be used to drink less is to use small sized cutlery. The size of the plate and the fork you use while eating can literally affect your hunger. According to researches, people tend to fill 70% of the plate regardless of its size. You can use this truck in your favour. Using a smaller plate will give you the illusion of eating bigger portions and you’re more likely to eat less. The same trick goes with spoon and fork. Apart from this, color of your plate can also affect your hunger. A plain white colored plate can increase your hunger while a patterned blue color plate will trigger your brain to eat less.

Set calorie limit for meals

You will be able to eat less by setting calorie limit for each meal

People who set calorie limit per meal rather than the calorie limit for a whole day are likely to eat 219 calories less than those who set limit for the whole day, as per a research by University of Singapore and University of Michigan. People who set daily calorie limit often ignores important day meals like snack or dinner because they have over-consumed the previous meal. You can go more advanced to set the limit of various nutrients like protein, vitamin, fats and fiber in your meal to ensure that you’re getting the necessary nutrients you need while maintaining proper food intake.

Analyze your eating habits

Analyzing your eating habits can help you eat less

Sometimes, the food we take is not because of the hunger we have. Craving can also be the result of your feelings of anxiety, discomfort, boredom or happiness. All these emotions can make you crave for some snacks. This meal is not associated with your hunger. You should take time to study your eating habits to reduce snack intake. Whenever you find that you need to eat snacks, take a 20 minute hold time when you can assess your hunger cues. You will be able to find out if you want to eat because you’re hungry or it’s just because of some emotion you’re feeling.

Drink enough water

You can eat less by drinking enough water

Our brain can’t work well to find the difference between hunger or thirst. This makes us eat an extra meal when our body needs just water. You should drink enough water to stay hydrated throughout the day to avoid such confusion. Apart from that, drinking water right before meal can make you reduce hunger. Replacing high calorie juices that don’t make you full with zero calorie water can really help you eat less food. Your stomach gets full easily and you will be able to reduce the total calorie count of the meal without feeling hungry.

Add pepper to your meals

Adding pepper to your meal can make you eat less

One spicy way to make you eat less snacks is to add pepper to your meal. Adding spices to your meals will actually make you eat less. Capsaicin, a compound which is present in hot peppers has the ability to reduce your appetite. There are researches proving that adding pepper to your snacks can reduce the intake by 190 calories. One another such way to eat less is to add ginger into your meal. Drinking a cup of ginger tea before taking a meal can literally help you reduce your hunger.

Start your meal with a vegetable soup or salad

You can eat less by starting your meal with a vegetable soup or salad

You can actually reduce your food intake by eating more food items. Starting your meal with a bowl of vegetable soup or salad can have amazing effect in reducing your appetite. You will also be able to reduce your overall calorie intake. These starter meals have a large amount of water along with rich fiber present in vegetables and a low amount of calories. Eating salad or vegetable soup before meal increases your vegetable intake by 23% and reduces energy intake by 11% as proven by studies. But, don’t overdo it. A simple salad with low calorie veggies and minimal dressing is what you should by sticking to.

Listen yourself chewing

Listening yourself chewing can actually make you eat less

One interesting trick you can follow to eat less is to listen yourself while eating food. Researches have proven that people who listen the sound of the chewing food naturally eat less. A study on two group one who wore headphones and other were not found that the group who eat food while wearing headphones ate more than the other group. That is the reason why you should avoid any distraction while eating. Watching television or listening to music while eating can make you eat more as you’re not able to listen yourself chewing.

Eat more soluble fibers

Eating soluble fibers in your meal can help you eat less

Soluble fibers have the ability to slow down your digestion as they produce a thick gel making us not feel hungry. That’s the reason why you should include fiber rich food items in your diet if trying to eat less and not be hungry. Food items such as oat meal, pear, beans, chia seeds, flax seeds and apple are rich in fiber and can make your tummy feel fuller. You can add beans to salad, chia seeds to smoothies and yogurt, diced apples to a bowl of oatmeal or just eat a fruit to make your stomach feel full.

Try eating with the wrong hand

One interesting trick to eat less is to make use of your wrong hand while eating

There’s an opposite relation between the amount of time we take to have a meal and the amount of food we intake. The less time you take to eat food, the more are the chances to eat more. One trick that can help you eat less is to slow down your eating. Our brain takes around 20 minutes after eating that the stomach is full. So, eating slow can be really helpful and one way to eat slow is to make use of your wrong hand. Using wrong hand while eating can reduce food intake by 30%. You can also try to use chopsticks (as far as you’re not an expert in using it).

Play with your snacks

Just drinking water or chewing gum as snack can help you eat less

The time between the important meals of the day can make you feel hungry and it’s general to crave for some evening snacks. But this craving can destroy your whole diet. So, why not to play with your snacks? Drinking water or just chewing a gum can make your hunger go away and help you avoid any calorie rich snacking. Apart from that, eating a fruit or vegetable as a snack, or a protein rich protein bar can help your appetite go away.

Eating less can be a big step towards an healthy lifestyle especially when trying to lose weight. The target that you set for yourself in losing weight will be easily met by eating less. These are the 11 best methods and tricks that you can easily implement in your daily actions. You will be able to eat less and that without feeling any need to eat more. Remember building a new habit takes time and when trying to eat less, it can normally take 20 to 90 days. But, when you follow the above tips with dedication along with a healthy diet and proper exercise you will be able to get down to the weight of your desire.

Mystery solved : How long does pre workout supplement last?

How long should pre workout supplement last

Mystery solved : How long does pre workout supplement last?

Pre workout supplements boost energy, focus, and performance during workouts

Pre workout supplements have become a popular addition to the fitness routine of many athletes and gym-goers. These supplements are designed to boost energy, focus, and performance during workouts, allowing individuals to push themselves harder and achieve better results. However, one question that often arises is how long these supplements should last.

The duration of pre workout supplements varies depending on the specific product and ingredients used. In general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours. However, the exact duration can vary depending on a number of factors, including the individual’s body chemistry, the specific supplement used, and the intensity of the workout.

To better understand how long pre workout supplements should last, it’s important to take a closer look at the ingredients commonly found in these supplements and how they affect the body.

What is pre workout supplement?

Pre workouts are dietary supplements made to improve performance during workout

Pre workout supplements are a dietary supplement that is designed to improve the performance of an athlete during a workout and make him feel energized during the workout. As these supplements are taken before workout, that’s why they are termed as “pre workout”. These supplements are proven to increase the endurance of a person while lifting those heavy weights and pushing hard, making the workout session last longer and better. Pre workouts are normally available in powdered form taken with water or juice. You may also find bottled drinks or capsules.

If you are thinking that it’s similar to caffeine, then it’s not the case. Along with caffeine as a component, pre workouts are loaded with other essential and non essential ingredients like creatine, beta alanine, tyrosine, taurine, arginine, niacin and citrulline. While formulas of different brands may be different, they use these elements along with some flavoring and artificial sweeteners to prepare the final product. All these ingredients work together for your body. While creatine helps muscles produce energy, increasing muscle mass and performance, beta alanine prevents post workout tiredness and makes the workout last more, while citrulline relaxes your arteries supporting a healthier flow of blood throughout the body, caffeine works to improve your attention and focus.

Common Ingredients in Pre Workout Supplements

Caffeine: One of the most common ingredients found in pre workout supplements is caffeine. This stimulant helps to increase energy levels, improve mental focus, and reduce fatigue during workouts. The effects of caffeine can last for several hours, typically between 3-6 hours, depending on the individual’s tolerance and sensitivity to caffeine.

Beta-Alanine: Another popular ingredient found in pre workout supplements is beta-alanine. This amino acid helps to increase endurance and reduce fatigue during high-intensity exercise. The effects of beta-alanine can last for several hours, typically between 2-4 hours.

Creatine: Creatine is a popular supplement among athletes and bodybuilders, as it helps to increase muscle strength and power. The effects of creatine can last for several hours, typically between 2-4 hours.

Nitric Oxide Boosters: Nitric oxide boosters are ingredients that help to improve blood flow and increase oxygen delivery to the muscles. This can improve performance and reduce fatigue during workouts. The effects of nitric oxide boosters can last for several hours, typically between 2-4 hours.

How Long Should Pre Workout Supplements Last?

As mentioned earlier, the duration of pre workout supplements can vary depending on a number of factors. However, in general, the effects of a pre workout supplement should last for several hours, typically between 2-5 hours.

Pre workouts can improve performance in gym, but it's important to know how long does pre workout last — Pre workouts can improve performance in gym, but it’s important to know how long does pre workout last

Before knowing the exact answer, you should be aware about the half life, kick in time and peak time of the ingredients. Half life of the ingredients decide how long does the pre workout last. The kick in time decides when the ingredients start affecting your body. The peak time decides when the effect of these ingredients in your body is at it’s peak. For example, if the ingredients in your pre workout have a half life of 4 – 6 hours (which is common in most of ingredients), it says that the pre workout ingredients will stay in your system for around four to six hours.

Pre workout takes around 15 to 45 minutes to kick start its effect. For this reason, it is highly recommended to take your workout a little earlier before going to gym. Don’t try to take pre workout supplements right before going to the gym as you won’t get the above benefits. While it takes some time for pre workouts to kick start their effect, you should take them a little earlier as it is seen that the most pre workouts are stimulant based. Most people take pre workouts 30 minutes before the workout to make sure that it’s benefits last throughout their exercise. The stimulants like caffeine lasts in your body for several hours and it will take 4-7 hours for your body to reduce their concentration. You have to very careful deciding about the time when you will take the supplement for maximum benefits, otherwise you won’t notice any difference. You can set an alarm for taking them to avoid chances of forgetting them.

You won’t necessarily feel the effect of pre workout in your system for 4-6 hours despite having such long half life. The main reason is that the most ingredients used in pre workouts are water soluble and they will be dissolved gradually and thus excreted out of your body. It will fully pass through your body in 24 hours. While the peak effect of pre workout may last for a few hours, in some cases even 4 hours, but there are many factors that decide how long does pre workout last. With general effects lasting for one to two hours, there are many factors like your diet, fatigue levels, sensitivity to caffeine, quantity of supplement and the quality of ingredients used in pre workouts that can influence their overall effect.

The half life, kick in time and peak time decides how long does pre workout last — The half life, kick in time and peak time of ingredients decide how long does pre workout last

Considering different factors, the overall time a pre workout lasts may vary. Like a pre workout with low quality ingredients will not last longer. The ingredients used in it have different half life and kick in time. While caffeine takes around 30 minutes to kick in and 1.5 hours to reach it’s peak time, beta alanine takes 30 -45 minutes to kick in and 1 hour to reach it’s peak effect.

A pre workout with low quantity of caffeine will not last as long as a pre workout with high quantity of caffeine. You should take the prescribed amount of the supplement. While taking a quantity less than prescribed may not give any noticeable results, taking an overdose may result in side effects.

If you drink caffeine on a daily basis, you may not see any good hike in energy and it’s effect will also not be long lasting just because your body has developed tolerance over caffeine. The same goes with your tiredness levels. If you take the pre workouts after running a few miles and then hit the gym, the results may not be so satisfying as compared to if you take them well rested. Your age, weight and other stats can also affect it’s working. The effect of pre workouts wear off early in a person with more weight. The more muscle mass you have, the more quantity of pre workout you will need to get the good results.

Tips for Choosing and Using Pre Workout Supplements

When choosing a pre workout supplement, it’s important to look for a product that contains ingredients that have been shown to be effective in improving performance and reducing fatigue during exercise. In addition, it’s important to choose a product that is safe and free from harmful ingredients.

To ensure that a pre workout supplement is effective, it’s important to follow the recommended dosage and timing instructions provided by the manufacturer. Taking too much of a supplement can lead to negative side effects, while taking too little may not provide the desired performance-enhancing effects.

It’s also important to remember that pre workout supplements should not be relied on as the sole source of energy and focus during a workout. A healthy diet and proper hydration are also important for maximizing performance and recovery.

How long does pre workout last?

Side Effects of Pre-Workout

While pre workouts have many benefits, you should also consider its possible side effects before taking them. As pre workout contains caffeine, it’s over consumption can lead to issues in cardiovascular functions and good sleep. Young adults, children, people suffering insomnia and other mental issues may be sensitive to caffeine. If you are experiencing jitters, headache or an increase in alertness and elevated mood, you may be having symptoms of excess caffeine consumption or you may be sensitive to caffeine. The beta alanine present in pre workouts can also cause an harmless tingling. As such, you should always consider pre workouts with a mild dose of caffeine to avoid such side effects. If you take pre workout before bedtime, it can badly influence your sleep. With caffeine active in your body, you will find it difficult to fall asleep.

Pre workouts proves to be very satisfying when finding ways to improve your performance while working out. By improving your strength and endurance, pre workouts can make even intense exercises feel easy. But, it’s necessary to know about the working of these supplements. Taking them early around 30 minutes before workout will be able to give you maximum results and most ingredients start kicking in 30 minutes. With the above article, you will certainly know about how long does the pre workout lasts. Don’t forget the possible side effects that may badly affect your lifestyle. You should consider supplements with mild dose of caffeine. Also, if you’re a beginner, try to start with half the recommended dose of it. You will be able to analyze any side effects. Take them only when you have a heavy workout session. And, while pre workouts are very helpful, it is also advised to fill your body with nutritious diet so that your body can work to it’s fullest while working out. Compliment your pre workout with a healthy diet and you’ll be ready to rule the gym.

Mystery solved – How to be Fat Protein efficient

A person who is fat protein efficient can efficiently digest fat and protein

The world today follows a strict diet. But, ever noticed that the diet that works wonderfully for your friend may not give you the satisfactory results. This is because of many reasons. Some of them are even unknown. While you may rely on the popular Keto, Atkins and Paleo diets, one approach that is gradually gaining attention is a fat protein efficient diet. This new approach is quite scientific and even the professional athletes don’t have enough knowledge about it. Unlikely the normal diets that are made for the masses, a fat protein efficient diet is a new approach based on the principles of metabolism. And, by metabolism, we don’t mean the fast metabolism and slow metabolism only. As everyone is different and there is no universal answer to cater need of everyone a fat protein efficient diet is the modern solution to an effective diet. This article discusses the basics of fat protein efficient diet and there are also examples of fat protein efficient diet for your reference. Keep reading if you’re also looking for results :-

What it means to be fat protein efficient

People who are fat protein efficient feel it easy to utilize fats and protein — People who are fat protein efficient feels it easy to utilize fats and protein

Being fat protein efficient is connected with metabolism. Our metabolism affects our calorie intake and calorie expenditure. Metabolism of every person is different making it difficult to get benefits from the usual diets that we know. Our body has a metabolic cycle that creates, transfers, stores energy and clears cellular waste. The Basal Metabolic Rate (BMR) decides the minimum calories out body needs to perform certain functions like breathing, blood circulation, cellular growth and hormone regulation.

This gives way to metabolic typing diet. Our metabolism can also affect the body’s ability to digest fat, protein and carbohydrates. If described in simple words, a person who is fat protein efficient can efficiently digest fat and protein. However, this efficiency is different in different people due to different body type, genetics, lifestyle and athletic needs. The metabolic type dieting is based on the metabolic type. There are three metabolic types :-

Fat protein efficient
Carbohydrate efficient
Mixed dieters

People who are fat protein efficient feel it easy to utilize fats and protein better than they utilize carbohydrates. They can easily convert fats and proteins into energy and makes use of this energy. People who are fat protein efficient will be benefited by taking a diet full of fats and proteins. Maintaining a low calorie diet can be a problem. People who are carbohydrate efficient can more efficiently make use of carbohydrates than proteins and fats. While people who are fat protein efficient are called fast oxidisers, carbohydrate efficient people are termed as slow oxidisers and they struggle digesting food rich in proteins and fats. Craving for desserts and getting major weight changes is common in carbohydrate efficient people. People who are mixed dieters can equally utilize fat, protein and carbohydrate. Their craving is equal for desserts and savory food items and often have a mild appetite. Knowing your metabolic type will help you choose a dietary plan that fits you metabolism and gives maximum results whether you’re trying to lose weight or gain it.

If you are also a fat protein efficient or wanted to be so, you have to follow the fat protein efficient diet. People who are fat protein efficient are fast oxidisers and can fastly oxidise carbohydrates. If you are a fat protein efficient person and eat food rich in carbohydrates, your body will rapidly utilize it and you will need to eat more to eliminate the hunger. This leads to overeating. But, as fats and proteins take time to be utilized, following a fat protein efficient diet can avoid any chance of overeating. This can make health improvements faster and better.

Fat protein efficient diet examples

A fat protein efficient diet includes high percentage of fats and proteins along with some carbohydrates

Following a diet according to your metabolic type is very important to maximize your weight loss. This diet will give you an opportunity to know your strengths and weaknesses and yield better results than a normal diet. While the process can be a bit tricky, you can include 50% protein, 30% fats and 20% carbohydrates to improve your dietary intake. While your goal may be to become a fat protein efficient, it is also necessary to include carbohydrates in your diet. Your body needs every nutrient to perform it’s function smoothly. With a majority of fatty foods, you can include these items in your diet:-

Red meat, dark meat chicken
Dairy products like yogurt, full fat milk cheese and cream
Fatty fishes like salmon and tuna
Low sugar fruits like grapefruit, orange, melon, kiwi, berries
Pork loin
Eggs
Olive, coconut and avocado oil
Seeds and nuts
Low carb vegetables like mushroom, kale, spinach, bell peppers and broccoli

The fats that you take should be in the form of natural fats or oils. The food items containing carbohydrates should be full of fiber like fruits, vegetables and whole grains. If you want a specific meal plan, we have got you covered. You can follow this simple meal plan that is rich in fats and proteins and also have a few carbohydrates:-

For breakfast, you can have a whole wheat bread with butter, bacon or eggs ; or you can have a bowl of natural yogurt with berries.
For lunch, you can include sneak, green beans or have brown rice tossed in coconut oil with some broccoli, cauliflower or roasted chicken.
For dinner, you can eat poached eggs with asparagus, topped with walnuts, cheese, lettuce and celery.

You should also consider the concept of macronutrients when following such diet plan. Macronutrients or macros are carbohydrates, fats and proteins. Tracking your macro ratio can help in building a weekly meal plan. A fat protein efficient macro ratio can be 40% fat, 40% protein and 20% carbohydrate.

The macro ratio stated above can also be changed. But, be sure to also include carbohydrates in your diet when following a fat protein efficient diet plan. If following such diet, you are advised to eat six times per day as your body will try to oxidise fastly. Try to eat full portions of the advised food during every meal for better results. Along with the fat protein efficient diet stated above, Keto diet, Paleo diet or Atkins diet will also work for you if your goal is to lose weight and you are a fat protein efficient person.

A fat protein efficient diet can do many wonders for your body — A fat protein efficient diet can do many wonfers for your body

If you’re wondering about why you should opt for a metabolic type dieting whether you are a fat protein efficient or not, these are the reasons to make you believe it’s effectiveness:-

People trying to be fat protein efficient follows a diet rich in fats and proteins, this protein rich diet will make it easy to increase body mass and body’s protein content.
Some people have a metabolism that rapidly oxidises the food they take. This makes them feel hungry all day long making them crave for bigger portions. Following a fat protein efficient diet makes it slower to oxidize these nutrients and with slow utilization, you will not feel hungry all the day.
Storage of carbohydrates in your body can make you fat. Following a fat protein efficient diet reduces the carbohydrate intake in your body and the reduced part you take is healthy and rich in fiber.
Many people decides to leave their dietary restrictions on the way just because of not getting results. But, following a fat protein efficient diet will give assured results if you are trying to lose weight.

The ability of a person to lose, gain or maintain a certain weight depends on certain factors and metabolism is one of those factors. As such, a fat protein efficient diet that is developed on the basis of one’s metabolic type can prove to be quite satisfactory. But, the thing that you should know is that metabolism is subject to change. If the metabolic type is not analyzed correctly, it can result in serious health issues. Also, the diet limits the intake of carbohydrates in your body. This can make you light headed when there’s a need of an immediate energy. While fat protein efficient diet can work wonder if compared to cookie cutter diets, it is better to first consult a nutritionist. Ask for advice, find out any matter of concern and be ready to accept changes.

Health is wealth: 11 habits for happy, healthy and long life

As health is wealth, you should include healthy habits for a long and happy life

The planning for tomorrow starts today. If you want to stay long, you have to start being healthy at this age. The talent of managing your money is quite satisfying and gives your mood a quick boost, but what about taking care of your body. A good brain demands a good physical health. No doubt, health is wealth wealth indeed and you should take steps to manage it to create a long life worth living. Apparently, the concept is old, taking care of your health will give you all the gold. This article discusses some must do habits if you want a happy long life with your health as the most valuable asset. Follow these simple healthy habits to create an invaluable wealth of physical and emotional health :-

Spend some time outside

You should develop an healthy habit of spending some time outside to increase sunlight exposure

One healthy habit that you should definitely follow to create a wealth of health is to spend more time outside. People are increasing spending their time indoors especially post the pandemic period due to changed lifestyle. This creates deficiency of Vitamin D in the body. This deficiency can increase risks of cardiovascular disease and asthma in kids and that of cognitive impairment in elders. One simple habit that you can develop to meet this deficiency is to expose yourself to sunlight by spending some time outside. Spending even 15-20 minutes in midday outside are enough to get the required sunlight daily. Apart from being a break from your boring lifestyle revolved around screens, cherishing a few minutes outside can give you a chance to experience more.

Have a good sleep

A good quality sleep is an healthy habit that you should develop to make health as wealth

A good quality of undisturbed sleep always do good for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. You should make every effort to improve the quality of your sleep. A 7-8 hour undisturbed sleep is what you should be aiming to, if you are an adult for having a long, happy life. Sleeping soundly can reduce chances of health issues like obesity, headache, cardiovascular diseases, depression and diabetes. You should make efforts like having a peaceful room, avoiding any screen before bed and not eating anything heavy to improve your sleep schedule.

Make efforts to improve your emotional health

Develop an habit of improving your emotional health by making efforts

Along with your physical soundness, an emotional fitness is also needed to build health as wealth. A person with a sound mind has a sound body or vise versa. As depression is increasing in adults in US, it must be appropriate to make efforts to promote your emotional awareness. A social support system works wondrously in this case as spending time with family members, friends and partner proves good for the brain. Exercising is also good since along with providing physical benefits like good weight, maintained blood pressure, it also increases feel good hormones in your body that avoids any chance of stress.

Drink enough water

One healthy habit for a long happy life is to stay hydrated always

Staying hydrated should be your priority while creating a wealth of health. One healthy habit that will pay you for a long time is to drink enough water. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. Drinking 8 glasses of water is normally recommended. You can add flavors if plain water doesn’t interest you.

Move your body

Develop a healthy habit of doing a physical activity that you can enjoy also

While you needn’t be a fitness freak or an athlete, you should make enough efforts to move your body as much as you can. You can build health as wealth by moving your body in different directions by engaging it in different activities. We are not asking you to hit the gym for a heavy training session with lot of pushing and pulling. It is about doing physical activities that you can enjoy. It may be swimming, playing a football match, walking in the park, hiking to the hill, etc. If you stay busy at your desk while working, try to get up in between for movements.

Manage what you eat

As a healthy diet is important, develop an habit of managing your diet

One thing you should manage along with tracking your wealth is your eating habits. An optimum diet is important for an optimum health. Maintaining a good diet ensures that your body gets carbs, vitamins, proteins and other nutrients in required quantity. Your diet should be full of vegetables, fruits and other digestive flora. Include a lot of whole grains. You should limit eating refined sugar, red and processed meat, trans fat and caffeine rich coffee or tea. If your plan is to lose weight or gain it, you’ll have to prepare a particular diet according to you. It is recommended to set aside an hour in a week to make a meal plan according to your requirements.

Make an habit of protecting your skin

As skin is the most exposed part of your body, create a healthy habit of protecting it — As skin is the exposed part of your body, create a healthy habit of protecting it

As skin is the most exposed part of your body, you should try to keep it protected. The health of your skin indicates how you are as such taking care of it is a must while creating a wealth of health. Take care of your skin inside by eating healthy food with required nutrients, getting an enough amount of sleep, staying hydrated and avoiding alcohol, smoking and caffeine. Protect your skin from outside with different methods like limiting the exposure to sun during harsh sunlight conditions, wearing a sunscreen, wide brim hat and sunglasses while going outside and seeking shade when it’s possible.

Notice your posture

One healthy habit that you can start right now is correcting your posture

One habit that you must start now while believing the concept of health is wealth is to correct your posture. This slight correction today will literally make you thank this moment later in life. A good posture is often seen as a sign of confidence. It also have numerous health benefits. You can avoid muscle pain, backache, fatigue and stress on your ligaments simply with a good posture. Simple habits for improving posture like not slouching shoulders while sitting, not sleeping on stomach, walking with the head high and shoulders back can give long term benefits to your health.

Stay offline

Keep scrolling down your social media pages or checking the inbox? You might be addicted to your phone. Staying connected with friends is important but staying connected with your soul is more important. You should keep aside a few minutes everyday when you are not stalking the new updates from the world from your screen. This simple habit may be difficult to start at first, but will prove beneficial for your overall health. Apart from improving your health in numerous ways, staying offline sets you free for other activities. You can play a board game, read a book or do some house chores in this free time.

Never skip breakfast

Build the habit of taking your breakfast daily for a happier life

Another important habit that you should know is to always have your breakfast and not skip it any cost. Morning meal is the most necessary meal of the day that can set your mood for the whole day. When creating a wealth of health, you should never avoid taking breakfast for a number of reasons. Eating breakfast can jump your metabolism. This will prevent any chance of overeating in the coming hours. Studies have shown that students who eat breakfast scores better in tests and employees who don’t skip breakfast perform better at work. Even if you don’t want to eat heavy, a slight meal of energy bar or fruit is enough to keep you going.

Train your brain

Keep your brain active to lead a long and happy life

Your brain plays a huge role in your overall health. You should maintain your brain for being wealthy in health. Keeping your brain active is the key to a happy life. You may improve your cognitive function in a variety of ways. Solving crossword puzzles proves very effective in doing so. You must spend enough time in social interactions for keeping your brain so. Also, find ways to learn something new. Brushing up new skills will give your brain a chance to digest more. Learning a musical instrument, a new language, a new dance move, etc are a few simple ways to train your brain.

As, health is the greatest wealth any person can have, these are the 11 best healthy habits that you must include in your lifestyle. As a long life calls a better health more than a fuller wealth, you should include these habits in your daily life to be the best version of yourself.