How to Prevent Binging with Supplements and Vitamins

How to Prevent Binging with Supplements and Vitamins

We’ve all been there – 3 AM, in front of the fridge, digging into the last of the chocolate ice cream.

Cravings, or simply a very strong desire to munch on a particular food, are nothing out of the ordinary, and everyone has them from time to time.

fridge binge 3 am

However, excessive binge eating and extensive difficulty in controlling your appetite might be a sign that something is not quite right. This kind of behavior comes with feelings of guilt and shame, which can often plunge you right back into the pantry – not a pleasant ride.

What is Binge Eating?

Plenty of people are guilty of overeating at some point or another, but what many people don't realize is that binge eating is something almost entirely different. While going back for seconds, or even thirds, on Thanksgiving Day can definitely leave you filling over-full and less than proud of yourself, binge eating is a disorder where a person literally feels as though they have no choice but to keep piling onto their plate.

Usually, binge eaters will go through episodes where they can't stop themselves from eating more no matter how full or sick they get. And, these binge eaters typically don't do so in public. Rather, they have a breakdown late at night when the rest of the people in the house are asleep or they sneak food throughout the day when no one is looking.

What is binge eating and how to prevent it

Binge eating is a real disorder that can be hard to conquer on your own. Professional guidance is highly recommended to help you get your binge eating under control, but how do you know if you're a binge eater? If you find yourself having episodes where you eat far too much, usually to the point of being sick, and then feel extremely guilty afterward even though you could not stop yourself, you are likely a binge eater.

There is a fine line between severe overeating and binge eating, so it is worth reaching out to a medical professional and talking to them about what you are experiencing. However, before you make any drastic changes to your lifestyle, realize that your dietary choices are secondary to the root cause of the problem, which usually has to do with your self-image, emotions, and even trauma that you may have experienced in the past.

Binge eating will not simply go away on its own. It's a serious disorder that usually requires intervention to address so that you can identify what has caused you to become a binge eater and then work through your choices in order to form healthier habits and an improved self-care routine. It will take effort, but you can get back to your normal, healthy lifestyle with some assistance.

There are dozens, if not hundreds, of reasons why you may be turning to food for comfort. But one of them might be something you haven’t thought of: you may be experiencing a disbalance in your macro- and micronutrient intake, which could be causing your cravings.

On the other hand, even if you’re eating out of purely emotional reasons, you can still turn to vitamins and supplements to help you overcome the challenge, as certain micros can act as hunger suppressants.

Remember the golden rule of healthy weight loss: you are looking to reduce your daily caloric intake by somewhere between 200 and 500 calories. True, you can up that number even further, but if you want to keep the process both safe and less difficult, these are the numbers you’re aiming for.

The Best Vitamins and Minerals to Help with Appetite Control and Binge Habits

To that reduced diet, add the following vitamins and minerals, and you should be on your way to controlling binging habits.

Vitamin B

The B vitamin group is an excellent aid in weight loss. While the group itself consists of many members, the most notable allies include vitamins B2, B3, B5, and B6. They are the ones that help reduce hunger pangs, promote healthy thyroid function (also very important in keeping your hunger levels in check), and regulate your body’s metabolism:

  • B3 is also one of the components of the glucose tolerance factor, which is released into the bloodstream when sugar levels are on the rise. It helps stabilize blood sugar spikes and dips, keeping its levels in check. As hunger is often caused by a drop in blood sugar levels, regulating your B3 intake can be an excellent first step.
  • B5 plays an important role in the production of energy and adrenal functions, so it works to keep you moving and energized, thus contributing to your weight loss efforts.
  • Finally, B6 also helps regulate thyroid functions and metabolism, helping you feel better with what you eat.

Foods rich in B2 include beef, tofu, milk, spinach, and almonds.

B3 is found in chicken breast, tuna, salmon, turkey, and avocado.

For B5, up to your intake of (again) salmon, avocado, and chicken, and add in sweet potato and lentils.

As for B6, you can again reach for turkey and chicken, as well as milk and eggs.

Vitamin C

We all reach for vitamin C when we have a cold or the flu, but it is also great in controlling the appetite and cravings. Buffered vitamin C is especially good for the purpose, as it contains calcium and magnesium, and is used as an anti-addictive. Taking it regularly can help you curb those late-night munchies.

Vitamin C on its own can be found in citrus fruits, chilies, kale, blackcurrant, and even spinach.


Magnesium is an amazing mineral that helps convert the glucose (or blood sugar) in your body into fuel you can burn for energy. When your magnesium levels are low, your body’s cells are less effective in using insulin. When your blood sugar levels plummet (a state is known as hypoglycemia), you will feel hungry, tired, weak, shaky, and dizzy.

To prevent this, you can up your magnesium intake, and keep your insulin levels in check. The fewer spikes and drops you have during the day, the more energized and less hungry you will feel.

Some of the best sources of magnesium include:

  • leafy green vegetables
  • nuts and seeds
  • legumes
  • whole grains
  • avocado
  • bananas
  • peas
  • cabbage
  • broccoli
  • brussels sprouts
  • salmon and tuna


Glutamine is an amino acid, a building block of protein. When your body is able to synthesize it on its own, the majority of glutamine you need is made in your muscle cells, and it keeps them working properly. However, when you put your body through a workout or when you’re injured, you use up your glutamine stores quickly.

When you’re eating too much and have excess weight, your body needs more glutamine than normal. And if you don’t have enough of it, your body will start breaking down muscle tissue to get to the glutamine. This will cause you to lose muscle mass instead of fat.

To lose fat, you will need to have enough glutamine in your body to prevent muscle breakdown.

Luckily, sources of glutamine include a lot of the foods we’ve already listed, like meats, seafood, milk, nuts, eggs, beans, and even things like bone broth.


Omega-3 fatty acids are a family of fats that are crucial for our health. Omega-3s from fish oil can help you reduce hunger pangs and help keep your appetite in check, as consuming more of it will keep you feeling fuller for much longer.

Don’t make the mistake of avoiding fats when trying to lose weight and control your cravings. Fats are a necessary part of a healthy diet, but when we say fats, we mean healthy fats, as opposed to the unhealthy and highly processed kinds.

Omega-3 can be found in fish like salmon, herring, mackerel, sardines, as well as oysters and anchovies.

Anything else that can help?

Eating more protein can make you feel fuller, which should keep the hunger at bay for longer. Protein will also help you burn more fat and build muscle, but again, you do have to eat carbs and fats too.

If you want to get your dose of vitamins and minerals from a food supplement, try to choose one made from gelatin. Gelatin is good for the digestive system, and it helps protect your joints, so adding it to your diet can be a good choice as well.

Only choose supplements from reputable manufacturers. As the FDA doesn’t control supplement production, there is no guarantee of what you’re getting in your bottle – so do your research, and don’t trust the marketing alone.

Finally, and maybe most importantly, work on your mind as well as your body.

Overeating is the doorway to a vicious cycle of self-doubt and self-loathing, so try not to put yourself down for eating. If food is your way of coping with life, try to work on what’s troubling you alongside the efforts to eat less. With a healthy approach to food, you’ll be on your way to overcoming your cravings and living a much happier life.


5 Quick and Easy Tips for Preparing Healthy Meals

5 Quick and Easy Tips for Preparing Healthy Meals

According to a World Health Organization statistic, approximately 2.8 million people die every year due to obesity.

Obesity is a medical condition where your body stores an excess amount of fats. These fats can cause multiple other diseases such as cardiovascular issues, diabetes, and many others. Hence, avoiding obesity is vital for a healthy living.

Our lifestyles today promote unhealthy life choices. We want everything fast and quick which has caused an extreme hike in the consumption of junk food. We avoid physical activities. Sitting on the couch for hours and binge eating is our new concept of unwinding. With this dilemma, the need of the moment is to start making healthier choices in our food intake.


It will be fair to say that recent times saw an increase in the trend of consuming nutritious, healthy food. The statistics show deteriorating health figures. Hence, today, people have started realizing the immediate need to move away from an unhealthy lifestyle.

The 5 Simplest and Easiest Steps to Prepare Healthy Meals

If you also wish to take some effective steps towards a healthy eating lifestyle, read ahead for some of our amazing and super helpful tips. These tips will assist you in making healthy and wholesome foods that you can consume every day for a hale and hearty living.

1. Eat Your Veggies!

We all remember getting scolded by our parents for not finishing the veggies on our plate, don’t we? That’s because vegetables, as boring and tasteless as they may feel on our palate, are packed with nutrition.

Vegetables have no cholesterol at all and are also low on the calorie count.

Having a portion or bowl of vegetables with every meal will help you lower your calorie intake. Vegetables provide some very important nutrients to your body which include potassium, dietary fiber, Vitamin A, and Vitamin C.

Sweet potatoes, lentils, spinach, kidney beans, and tomatoes are some vegetables that are high in potassium. Having a kidney bean salad or baked sweet potatoes as a side portion with your steak will provide you a good chunk of nutrients. Intake of a potassium copious diet can also help you maintain a healthy level of blood pressure.

Dietary fiber from the general intake of vegetables will help you lower your blood cholesterol level and reduce the risk of heart diseases. Fiber also helps keep constipation at bay by inducing proper bowel functions. The trick behind eating vegetables as a necessary portion of your meal is that the fiber-rich veggies will make you feel full without an excess intake of calories. Make sure you keep the skin intact of most of the veggies you eat since most of the fiber is in that peel.

Vitamin A and C are also very crucial for your skin, eyes and dental health.

Vitamin C is also the nutrient that helps you absorb iron into your body. Hence, both vitamins are extremely vital for your body.

Making sure that you have at least one portion of vegetables in your meal is a great way to intake healthy meals. You can have these vegetables either stir-fried, air fried, boiled or baked.

2. Portion Control is Your Best Friend

One major mistake we often make with our healthy eating plans is going for the all-or-nothing approach. This usually backfires. There will come a point where you will get completely sick of your healthy eating. This might just end up with you downing an entire tub of ice cream in one go. Trust us that happens!

Therefore, you need to devise measures to keep you motivated in your healthy eating routine. One important thing to remember is that all foods are good unless eaten out of moderation. This means you can have a small portion of almost everything and get away with it. Maintaining a healthy lifestyles does not mean you stop enjoying your life altogether. Besides, good food is a very important part of a happy life.

Keep a calorie count chart with you to know which food provides how much calories to your body. This will help you define portions for your meals. So, let’s say you are someone who loves cheese. Cheese, if taken in moderation is, in fact, very healthy food for you. It provides your body with calcium, fat, protein, and is an amazing source of Vitamin A and B-12.

portion control is key to weight management

According to the prescribed daily calorie intake, an average man needs around 2500 calories to function and maintain weight. An ounce of cheddar cheese has around 120 calories. Hence, it is not the food that is harmful, it is the amount it is consumed in which poses the actual threat.

Instead of having small portions of food items that are high in calorie count and harmful fats you should keep a bigger portion of your meal for veggies, fruits, and lean meats.

3. Opt for Lean!

Often, the difference between a healthy meal and an unhealthy one is quite negligible. We believe that certain food choices do not make much of a difference when in actual they are the main culprits. Fatty meat is one of those perpetrators.

Meat is a great source of protein. It is prescribed to be consumed as a part of a healthy, well-balanced diet. However, it is the fat content that is actually harmful. To ensure that your meat intake poses minimum health risks to choose leaner meat.

Lean meat is basically meat with less fat content. In the case of chicken, 80% of the fat content lies in the skin. Make sure when you consume chicken, you eat it without the skin. Also, the darker meat cuts such as the thighs include high-fat content. Skip those and move towards eating whiter meat cuts such as breasts, wings, etc.

You can also add white-fleshed fish in your diet as they are an amazing source of protein and classify as lean meat. Beef is also an amazing source of B vitamins and zinc. Hence, skipping beef altogether from your diet is not a healthy decision.

The concept of lean does not only apply to meat though. It can also be applied to other food items and involve an intake of a lesser fatty version such as Greek yogurt. Your cooking methods can also be leaner such as baking or boiling your food instead of frying them in oil.

4. Eat Fruit as Your Dessert

Often, we forget the harm these tiny little desserts have on our bodies. Desserts are mostly made of refined carbs, trans-fat and added sugar. If you are a sweet tooth and require a dessert after every meal, know that you are not doing much good to your body. The main harmful ingredients inside any dessert are butter, processed sugar, and white flour. Before you jump on to quench your craving, make sure your dessert bowl does not contain these three ingredients.

One healthy way is to replace your dessert with fruits! Make yourself a scrumptious fruit salad for the dessert portion of your meal.

According to the USDA My Plate guidelines, half of our plate should have vegetables and fruits. Fruits are high in nutrients and provide your body with a multitude of minerals and vitamins. They aid in preventing Vitamin A and Vitamin C deficiencies. Also, fruits such as blueberries, strawberries, cranberries, etc. are high in phytochemicals which are being proven for major health benefits.

Replacing your dessert with a small bowl of berries will help you satisfy your dessert craving and reduce bad eating habits. Eating a diet full of vegetables and fruits immensely lowers the risk of heart diseases. It also acts as a deterrent for certain types of cancers.

5. Incorporate Whole Grains in Your Diet

Whole grains are a power-house of vitamins and minerals. They are an easy and simple way to make your meals super healthy and bursting with nutrition. They are known to be high in nutrients such as proteins, fiber, antioxidants, B vitamins, magnesium, etc. Consuming a diet abundant in whole grains is known to reduce the risk of cardiovascular diseases, diabetes, obesity, etc.

The bran is the whole grain that provides high levels of fiber which are very beneficial for the health. Cardiovascular diseases are known to be the number one cause of death globally. Incorporating whole grains into your diet immensely reduces the risk of heart diseases. One study shows that consuming three courses of whole grains a day reduces the risk of heart disease by almost 22%. Another study goes on to show that consumption of whole-grain reduced the chances of a stroke by almost 25%.

Examples of whole grains that can be incorporated in your meals are oatmeal, quinoa, brown rice, etc. Make yourself an oatmeal and fruit pudding for the breakfast to reap the amazing benefits of whole grains. Also, replacing white rice with brown rice or quinoa as a side to your meat dishes can reduce the harmful effects of processed grains.


In conclusion, our lifestyles today cause more harm than good in the long run. We have adapted ourselves to a routine that is far from what the nature prescribed for us. Such an existence is now creating serious harmful health hazards for the majority. Adopting healthier options and quitting a lifestyle that promotes inactivity, unhealthy diets, and harmful habits have become the need of the moment.

Incorporating healthier eating habits is the first and most important step towards a healthy lifestyle. Adopt our five helpful tips for preparing healthy meals and enjoy your mealtimes without any guilt!


How and Why Bad Teeth Affects Our Life?

How and Why Bad Teeth Affects Our Life?

There are people who are always dedicated to keeping their dental hygiene at the top of their list of things to do, and there are others who either don’t have the time, money, or knowledge to understand the importance of it.

Neglect of the teeth will soon lead to a lot of problems, as expected, but do you know how and why having bad teeth affects your life?

Perhaps you have a lifestyle which doesn’t allow you the time to prioritize it, or maybe you grew up thinking that it wasn’t so important- sometimes the environment and culture you live in simply doesn’t have it as a priority for whatever reason.

But if you take countries like Australia, for example, dental hygiene is at the top of everyone’s list. When it comes to going to the dentist woden locals in Canberra understand the value of giving themselves and their family members a regular checkup. It also has a lot to do with accessibility and reliability on the part of the dental practices as well. But with all factors considered- it’s important that you get a full picture of why and how neglecting your teeth will actually affect your life.


Whether you want to admit it or not, if you have yellowing or crooked teeth, your self-esteem does take quite a savage hit. Even if you yourself are trying to accept their appearance, people do notice, and you are aware. You’ll find that you become more and more self-conscious, and this will affect your ability to smile and have a good time, and also have the confidence in yourself that you deserve. It’s true that the teeth do not determine your personality, but they do have an effect on it by the way people react to the way you look.


The more you neglect your teeth, the more risk you take upon your overall well being. Bacteria and cavities, if left unattended, can damage your gums and even go as far as damaging your nerves, which can lead to blinding migraines. It can give you bad breath and swollen gums, which will become painful, eventually and food will not taste the same, and it may cause difficulty when chewing as well.


If you think that ignoring it will make the problem go away sooner or later, this is not true. It will only give you more problems, because if bad teeth go really bad, then you will be obliged to go to the doctor at some point, and they’re in really terrible condition, it’s probably going to cost you a fortune. So it will affect your pocket in a bad way too.

Bad teeth have more than one way of taking a toll on our lives and the way we live it. The more we neglect the problems, the worse we look, feel, and live in general, because it really is much more serious than you’d like to think. So why even wait and feel awful?

Go to a dentist and see what needs to be done. You’ll feel better in every way imaginable.


Not All Processed Meats have the Same Level of Cancer Risk

Not All Processed Meats have the Same Level of Cancer Risk

[Press Release received December 21st, 2019]

Researchers from Queen’s University Belfast have questioned the World Health Organisation’s blanket classification of processed meat as carcinogenic after finding significant evidence gaps between processed meat treated with nitrites and nitrite-free processed meat.

Strongest link yet between nitrites & cancer but ‘not all processed meat has the same risk’

Dr. Brian Green, Dr. William Crowe, and Professor Chris Elliott OBE, all from the Institute for Global Food Security (IGFS) at Queen’s, reviewed existing peer-reviewed literature on the relationship between processed meat and the development of bowel, colon and rectal cancers. The results of their meta-analysis have been published in the high-impact journal Nutrients.

They found that not all processed meats carry the same level of cancer risk.

They initially reviewed all recent, English-language studies into the consumption of processed meat and cancer risk and found the results inconclusive – around half the studies evidenced a link with colorectal cancer (CRC). This explains the appearance of contradictory claims in the media in recent years.

But when the researchers isolated research which only tested the consumption of processed meat containing sodium nitrite – a preservative used to extend shelf life and enhance color – evidence of a link with CRC jumped from half to just under two-thirds – 65%.

Are hot dogs safe?

“When we looked at nitrite-containing processed meat in isolation – which is the first time this has been done in a comprehensive study – the results were much clearer,” explained Research Fellow Dr. William Crowe.

“Almost two-thirds of studies found a link with cancer.”

The WHO classified all processed meat as a carcinogen in 2015 – including bacon, sausages, and ham as well as continental European products like prosciutto and salami.

Not all processed meat, however, contains nitrites.

British and Irish sausages, for example, are not processed with nitrites even though many of the Continental and US sausage equivalents – like frankfurters, pepperoni, and chorizo – are. Some newer types of bacon and ham, processed without nitrites, are also appearing on the market.

Bacon — good or bad?

In its 2015 statement, the WHO did not distinguish between processed meats containing nitrites and those without. Based on the results of their meta-study, the IGFS researchers now believe there is a need to define the health risk of both types of processed meat – separately.

Co-author Professor Chris Elliott OBE, who carried out the UK Government’s inquiry into food safety after the horsemeat scandal, said this latest research brought more clarity to what has been a confusing area for the food industry and the public.

Why so Much Confusion Exists in the Food Industry and the Public

He said: “Because there have been conflicting claims in the scientific community and the media about which types of meat may be carcinogenic, this study couldn’t have come at a better time. It brings much-needed rigor and clarity and points the way for further research in this area.”

So should the public immediately stop eating processed meat containing nitrites? “It’s important we eat a healthy, balanced diet in line with the government’s ‘Eatwell Guide’,” said study lead author, Dr. Brian Green. “The current Department of Health guidance advises the public to consume no more than 70g of red or processed meat per day.

“That remains the guidance, but we hope that future research investigating the link between diet and CRC will consider each type of meat individually rather than grouping them together. Our findings clearly show that not all processed meats, for example, carry the same level of risk.

“There is more research to be done before we can definitively prove causality regarding processed meat and cancer – there are so many variables when it comes to people’s diets. But based on our study, which we believe provides the most thorough review of the evidence on nitrites to date, what we can confidently say is that a strong link exists between nitrite-containing processed meat, such as frankfurters, and CRC.

The IGFS team intends following up its evidence review with a pre-clinical study probing the effects of nitrite-containing meat on CRC.

  • For further information or to request an interview one of the research team, please contact IGFS Communications Officer Una Bradley on [email protected] or +44 (0)28 9097 6571 / +44 (0)7920 088450
  • The IGFS meta-analysis was funded by Invest NI through the Agri-Food Quest Competence Centre, which links scientific researchers with industry partners for research projects. The industry partners in this study were: Karro, Cranswick and Finnebrogue Artisan
  • The paper in Nutrients is open-access and can be read here


5 Things to Consider Before Opening A Fitness Center

5 Things to Consider Before Opening A Fitness Center

You’re growing sick of your work-life balance!

Nothing seems to be working the way you’d like it to; you slave all week/month just to survive, and you’re still not happy. So you decide to get out of your bubble of misery and open up your own business. After a considerable amount of contemplation, you come to the conclusion that opening a fitness studio is the optimal business to start.

Whether you’re an expert in aerobics and bulking or not, it is very clear that today’s target market is constantly looking to enhance their bodies.

Before Opening a Gym or Fitness Club, Consider These 5 Things

1. Standing Out

Motivated by all the potential opportunities, you start to blaze a trail toward your dream fitness center. While it might be true that the fitness industry is somewhat saturated with fitness centers, the sheer volume of options and themes one could customize their gym will allow you to uniquely set yourself apart from the competition. That’s why the approach you’ll follow in your gym is one of the most basic things to consider when starting your own fitness business.

2. Fitness Agenda

The introduction of specialized boutique fitness studios—and their raging success—have adjusted customers’ mentalities to expect their fitness centers to offer a collection of all fitness and physical enhancement techniques. Clients right now prefer to have a fully equipped gym and the presence of fitness professionals to aid them in their exercises.

So far, these two customer attractions are available in everyday gyms, but being a fully running fitness operation with massage therapists, nutritionists, and personal trainers are the ultimate goal of any gym owner.

The truth is, almost all brand-name fitness centers started up with a fraction of the services they provide right now. They mainly start with a simple aerobic fitness center, and as their client base grows, they also start to grow and expand into more fitness territories.

On the other hand, brand names like CrossFit have remained a specialized fitness entity from their inception. They only cater to those who are seeking a more personalized and less aggressive form of fitness. Their success came from the fact that they provide something unique and stick to it. Finding your unique fitness approach is the first step of the journey.

3. Starting Capital

So far, you’ve selected the fitness agenda your gym will follow but have no clue yet about how to finance that dream. When you open a normal business, say a grocery store, you are initially required to spend your capital on acquiring the goods and a prime location.

Fitness centers, however, have the added cost of buying gym equipment that fills your center with all the needs of a fitness enthusiast. Furthermore, you don’t just have a couple of employees, but a fleet of marketers, salespeople and fitness trainers. This results in the accumulation of a hefty startup fee.

Image source: Pinterest

Fortunately, there are countless business financiers that specialize in startup fitness businesses. They might provide raw money as a loan to start your own business, or more conveniently, they could finance your equipment for you. Enter Gymstarters, the leading financier for new gyms in the US. They provide treadmills and dumbbells for belated fees—just browse here for more detailed descriptions. Their personable business plan will ensure the success of your opening.

4. Choosing A Name

To begin your journey toward your financial independence, you obviously must pick out a unique name that accurately captures your business’s theme. Begin by brainstorming the terms that might work. Words like gold, titanium, and metal are all key elements of a workout and fitness organization to signify top-quality, endurance, and energy.

Of course, these suggestions are meant mainly for bulking gyms, but not exclusively. The goal here is to think about the words that people want to talk about when they hear your name.

5. Startup or Franchise?

As previously mentioned, there are countless approaches one could have with their fitness plans. This creates the opportunity for you to either start your own business and keep it as a small local business, or grow it to become a franchise. If neither of those is the desired endgame, you could always pay a royalty for an already established brand name, like CrossFit.

After the many questions answered above, you are almost ready to start your own fitness business. The only remaining thing is to file for a state license, and definitely get your fitness center insured. In the end, the process of opening up your own business can be intimidating to even the bravest of us—especially when it’s about getting in a line of business that’s filled with competition. However, mindfully considering all these notions would surely make your journey run smoother.


How to Stay Motivated on Getting Fit?

How to Stay Motivated on Getting Fit?

Getting fit requires a lot of dedication and effort in order to see results. With day to day life getting really busy, adding lots of pressure and things coming up constantly, it can be difficult to add that consistency to your life and make it a target. However, there are…

Several things you can do to stay motivated on getting fit

Make Sure You’re Following the Right Routine

Every other day a new fitness routine emerges and is the talk of the season. Instead of just following blindly, you’ll find the experts at debunking the truth and informing you whether it’s actually worth it. That way you won’t waste time and effort on any sort of scam that will not only prevent you from getting the results you need but can also be a reason you get demotivated.

There is no one fits all when it comes to fitness, but you’ll have to try out different exercises and see which one not only works best for you but is something you enjoy, too.

You’ll also need to switch it up regularly to prevent your body from getting stubborn. As long as you’re doing something you enjoy and can help you reach your target, you’ll be able to stay motivated.

Find a Workout Buddy

You’d be surprised how much difference it makes when you partner up with someone and choose to head on the fitness journey together. Having a workout buddy not only ensures that you actually keep on going but also adds two main factors to your exercise: challenge and fun. Being with a friend will be a great way to catch up, see each other regularly, but also challenges you to stay motivated and keep on going even when you’re tired as you’re in great company. You’ll find that having a workout buddy around will make you exercise even when you’re not in the mood and challenge you to get better results just so you can keep up with them.

indoor workouts in the fall

Keep Track of your Achievements

Whether you choose to take before and after photos to compare your progress, monitor your weight or take body measurements, being able to see how effective your workout routine is and the incredible results you’re getting is a great motivator. Always have something you can look back at and see for yourself when you’re in doubt or thinking about quitting and it will help you keep on going because it’s absolutely worth it.

Challenge Yourself

When it comes to fitness, you need to set a target in order to keep ongoing. Whether that target is lifting heavier weights, being able to do more sets, running a longer distance or managing to increase your pace and speed, you’ll find that the more you challenge yourself, the more you’ll be motivated to keep on going until you reach that target. And once you’ve seen the results and can see that you can achieve them, it only encourages you to challenge yourself even more and just keep improving.

Buy New Workout Gear

While it sounds pretty silly, you’ll see how much of a difference it makes when you’ve been struggling to get yourself off the couch. Getting the chance to wear those new pair of trainers or putting a new tool to the test is an excellent way to help you stay motivated. Just remember that this isn’t exactly a method you can use every time you’re poorly motivated as your bank account will really take a blow.

Hire a Personal Trainer

Having someone in charge of your fitness routine, telling you what to do, keeping track of your achievements and having the knowledge and expertise to be able to tailor a plan that is effective for you will not only take a burden off your shoulder but will also help you achieve great results. With a personal trainer, you’ll have someone that is there to motivate you at all times and forces you to keep on going instead of having to explain that you’re too lazy to get out of bed. With the results, consistency, and expertise they have, you’ll be able to not only stay motivated but also reach your goals and see the progress.

Finding new ways to encourage you to stay fit will help guarantee that you’re consistent in your exercise routine. As long as you’re enjoying yourself and seeing results, you’ll be able to make getting fit a priority and make time for it regularly. So, what are you waiting for? It’s time to get off that couch and hit the gym.

get your whole life fitness manifesto book bundle here

Join the FREE — Whole Life Fitness Manifesto 28-Day Lifestyle program at


Pin It on Pinterest