The 10 Secrets of Staying Motivated Throughout Your Fitness Program

We all have our personal fitness goals we want to achieve – getting that killer summer beach bod, bulking it up in the gym or fitting into that dream dress. But weight loss or fitness is always a long-term process that requires huge amounts of dedication, perseverance and self-motivation.
It is the easiest thing in the world to start a diet plan or a fitness regime and then give it up due to avoidable excuses like work, stress or sheer lethargy. The only way to meet your goals and take care of your body is to diligently stick to the battle plan.

Here are 10 secret tips that will help you to keep those motivation levels high while you go about sculpting the best body that you can achieve.

1. Pick out workout clothes smartly

It’s always a good idea to invest in a set of professional but trendy sportswear. Not only will you look your best when you hit the track or the gym, but the right type of material and fit of your workout clothes has a great impact on your flexibility, breathing, sweat volume, and duration of your workout.

So, pick your gear smartly – comfortable, right material and of course fashionable! Making an effort to dress up before starting your workout will make you feel like going through with your routine and seeing it to the end. It is the initial push required to reach greater limits.

2. Get pumped up with your music

You know how listening to a great rock number or some peppy beats makes you want to get up and be super productive? Well, it’s time you harness that to keep you going with your daily fitness routine. Put on your favorite get-pumped music and turn it up – you will instantly feel ready to crush your gym goal for the day.
We suggest that genres like metal, EDM, or fast paced pop music are conducive to boosting motivation levels. So, get your playlist ready to launch you into a hard day at the gym or on the track.

Good planning is all it takes

3. Use a comprehensive diet planner

It is difficult to keep track of your diet, gym regimen, daily fitness while working out a long-term plan for your body at the same time. So, we recommend that you use all the devices and technology available at your disposal to keep your food intake on track.

Applications like the Noom Diet Plan provide a detailed, all-inclusive fitness planner that personally curate a regimen for you to follow every day. When you stack Noom v regular weight watchers, it is clear that a curated approach will help you to stick to it without slacking off. The Noom Program Can Help You Reach Your Nutrition goals in an organized and sustainable manner.

4. Get a reliable fitness app

If you find it difficult to stick to a workout plan all seven days of the week or find yourself forgetting to hit your daily exercise goals, then a good fitness app on your smartphone is the solution to your fitness woes.

Not only will these apps send you regular notifications reminding you to hit the gym or take time out to work out, they will also help you to chart out a great long-term plan that you can incrementally follow. Research suggests that such apps are highly beneficial for millennials especially and improve overall health and fitness.
While you are on the field or at the gym

5. Get a gym buddy

Research suggests that working out in groups or with a gym partner can reduce overall stress by 26 percent and simultaneously improve quality of life. Not just this, working out with a buddy will ensure that you have a sense of healthy competition – and someone to drag you out of bed every morning. You will learn to set combined goals and feel obligated to stick to them, more than you would were you working out by yourself.

6. Try new things

Doing the same workouts and reps everyday can easily put you off and stop you from working hard on your body. It is important to have a good amount of variety in the type, intensity and duration of the exercises that you do.
Mix things up with switching between cardio, HIIT, gym-based, outdoor and home exercises to push your body to higher levels of endurance and fitness. But remember, consult with your coach or dietician before changing your regimen drastically.

7. Hit the right notes with your music

It is a proven fact that listening to music while working out helps you to focus on your motion and rhythm, and increase your engagement with the exercise. So, what are you waiting for? Make a great playlist of your favorite songs, preferably with strong beats that will provide an amazing background as you pound away on the running track or the gym floor.

8. Record your daily progress

To maintain a fair idea of how you’re doing on your fitness program, it is a great idea to write down your daily progress as well as the goal for the next day. When you see this penned down in ink, you will automatically be more inclined towards checking that goal off.

Besides, flipping through this fitness journal on a day when you just can’t get yourself to work out, will definitely fire up that spirit and boost your motivation.

9. Listen to a podcast or an audio book

Podcasts are also a great alternative to audiobooks – learn while you burn, right?

10. Reward yourself

There is nothing like the good ol’ cheat day to incentivize a hard day’s work out. Make sure that your give yourself small but regular rewards for sticking to the fitness plan and not giving up. These will help you to not only hit your regular goals, but also step up your game if you’re thinking of shirking away.


These tips are super useful for beginners or even veterans in the fitness game to stay motivated and push themselves to greater limits. They will ensure that you find it in you to get up before dawn or sweat it about at the end of a long office day to work on your body – after all you are the only one responsible for it.…

Tips To Help Prevent Eye Puffiness

Hydrate yourself

When your body becomes dehydrated, it begins to retain water. This can lead to puffy eyes. Ensure that you consume enough fluids – aim for 8 to 10 glasses a day and
try to pay attention so that when you’re thirsty you remember to drink.

Sleep with your head elevated 

Sleeping flat and on your front results in poorer circulation and allows fluid to
collect around your eyes. Sleep on your back instead and use a pillow that is
created to prevent wrinkles and slightly elevates your head. In some individuals,
not getting enough sleep may cause puffy eyes.

Always remove your make-up

Not removing cosmetics, especially if around the eye may cause irritation of this
area. Also watch for old make-up, especially eye products, which may build up
bacteria that can potentially irritate the eye and eye area.

Limit alcohol and salt

Alcoholic beverages and salty foods may increase fluid retention which ultimately can
lead to puffy eyes. Try to limit intake of alcohol and salty foods.


Work with a qualified healthcare professional to correct an underlying hormonal imbalance if you suspect you may
have one. Certain conditions including high blood pressure, dermatitis,
blepharitis (inflammation of the eyelid), orbital cellulites (an infection of
the orbital tissue), chalazion (small benign tumors on the eyelids), kidney
infections and thyroid disorders may all result in puffy eyes. Seek treatment.

Treat with cold

Cold works wonders to relieve puffy eyes and you may want to try cold compresses comprised of the following:

a. Cold water/gel masks – Cotton wool pads soaked in cold water or cold milk
and applied for 10 to 15 minutes

b. Black or chamomile teabags soaked in cold water and applied for 5 to 10

c. Slices of cucumber, potato or apple


Finally, a New Year’s Resolution That’s Easy to Keep

What is your New Year’s resolution? According to, about 40 to 45 percent of Americans make at least one New Year’s resolution each year, which can include anything from an improved diet and weight loss to quitting smoking and saving more money. Another resolution that may be easier to keep is ringing in the New Year with a little more shut eye.

Sleep is one of the best things we can do to improve our overall health and happiness. According to the Better Sleep Council: “Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity, and your quality of life. While you sleep, your brain goes to work, consolidating the day’s learning into memory and reenergizing the body.”

Getting the recommended seven to nine hours of sleep, however, is sometimes easier said than done. Our overall lifestyle, work and eating habits can affect our ability to relax and achieve quality sleep. But, good health and good sleep go hand in hand, and there are several steps we can take to achieve both and start the New Year off right.

Create a sleep sanctuary

Make your bedroom conducive to sleep in all ways. It should be cool, dark, quiet and comfortable, and free from televisions, computers, phones and anything work-related. Also, investing in a quality, supportive mattress and pillows (Simmons Beautyrest Collection) will go a long way to attaining a good night’s rest.

Eat well

Eating a variety of healthy food and drinking plenty of water will help your body perform better both awake and asleep. (Tip: Try to eat at least two to three hours before your bedtime to avoid heartburn, indigestion or feeling too full before bed.)

Exercise regularly

Getting 20 to 30 minutes of exercise each day helps your body achieve deep, more efficient, and more restful sleep. It also boosts our spirits, improves cardiovascular efficiency, and lowers blood pressure. (Tip: Don’t exercise too close to bedtime as it can actually interfere with sleep. Aim to exercise five to six hours before going to bed.)

Avoid products containing caffeine, nicotine and alcohol

These all act as a stimulant and interfere with the body’s ability to relax and achieve deep sleep.

Consult a doctor if you have problems sleeping

Many sleep-related issues can be easily addressed.…

DIY Halloween costumes made from bed sheets

Halloween is here again, and we’re all scrambling for creative costume ideas that won’t cost us a fortune or hours of our time. Leave it to a mattress company to tell you the best go-to costume supply is right in your linen closet – sheets! No need to be the ho-hum ghost from Halloweens past. These creative ideas give you a myriad of options to give your sheets a night out on the town.


Out of time, but don’t want to be thought a dull ghost? Give the standard a quirky twist. Don the ghost costume but spend the night on a bicycle. Randomly shout “Ouch” and “phone home” for added effect.

Lady Liberty

Drape a grey sheet around your child’s body and pin in place. Fashion a crown and torch out of cardboard or craft foam and spray paint them silver. And don’t forget silver face paint!


Cut a hole for your child’s head in a white sheet. Spray the sheet with clear paint or fabric glue and immediately douse with glitter (while paint is still sticky). Pre-made angel wings are fairly inexpensive, but if you don’t have time to run to the store, make your own. Fold metal clothes hangers into the shape of wings and cover with aluminum foil or a glittery sheet. Almost done… fashion a halo out of gold pipe cleaners and attach it to your little angel’s ponytail or headband.

Strawberry Marshmallow

Start off with a pink sheet and cut a hole for your child’s head. Fill the sheet with any fluffy materials – pillow stuffing, packing materials etc. and use fabric glue or Velcro to seal the bottom of the sheet. Pink long sleeves and tights finish up the yummy ensemble.

Laundry Basket

This one’s pretty creative and not likely to have neighborhood repeats. Cut the bottom out of an old plastic laundry basket, but leave enough room for your child’s waist to fit through. Tie ribbon through the basket holes so it will fit your child like suspenders. Fill the basket with sheets, and toss a box of dryer sheets and an empty bottle of detergent on top for good measure.


Drape a white sheet around your child’s body (like a toga) and belt the ensemble with a short piece of gold cord. Buy gold leaves at a craft store, and glue them onto a headband. Ladies, to add a little pizzazz, brush body glitter on your shoulders, arms and face for an ethereal effect.


This one’s guaranteed to get a few giggles and requires no sewing! Start with a white sheet and cut a hole for your child’s head. Cut out bright felt letters to spell out toothpaste or your favorite brand. Using a hot glue gun, glue the letters to the front of the sheet. Here’s where the giggles come in… secure a lampshade to your child’s head, and your little toothpaste tube has a cap!


This one is a project for your oldest of sheets. Cut or tear them into strips and tie them around your child’s body. You may want to glue the strips onto old sweats or PJs to make bathroom breaks and the end of the night a breeze! For added effect, brush brown, black and grey paint on some of the strips to make your little mummy look like he’s been buried for ages.

Swamp Thing

This one is a fun variation of the mummy costume… Start off with an old green sheet (or dye an old beige one). Rip the sheet into strips and glue or tie to old clothing. Now this is the part your kids will love… have them search the yard for leaves, mud and dirt. Let your kids smear the dirt and mud all over their costume. Glue on the leaves, dab on some green face paint and your swamp thing’s all set to muck it up and trick or treat!


A black sheet cape is the perfect addition to an all-black ensemble for your little vampire. Add some white face paint, fangs and drip fake blood from the corner of their mouth and wait for the bwahaha…

Bunch of grapes

For this one you’ll need a purple sheet with a hole cut for your child’s head. Blow up several purple balloons and pin the balloon tie to the purple sheet. Cut a few leaves from green felt and glue onto a brown beanie.

Trauma Patient

For older kids that want to look extra gruesome this year… This one’s definitely for sheets you’re planning on throwing away! Rip up old sheets and wrap your child’s “injured” body parts. Smear fake blood on bandages and add white face paint to make them look pale and ashen.

Now it’s your turn! Go to our Facebook page and share your favorite “sheet” Halloween costumes that we’ve missed. Or better yet – post your photos!…

The Myth of Tryptophan: Can Thanksgiving Turkey Put You to Sleep?

The Thanksgiving feast is over, and everyone is falling asleep to the sounds of football. Invariably, they blame the turkey.

Urban legend, myth or wives tale – everyone’s heard the theory that tryptophan causes the sleepiness that comes with eating too much turkey. But, is the culprit the biochemical in the bird or, perhaps, something else?, the website that debunks urban legends, cries foul on the turkey and tryptophan theory. According to the site, the more likely cause is overeating.

Tryptophan is an amino acid that works as a natural sedative on the brain. While it’s true that tryptophan is found in turkey (along with milk, beef, and beans), you have to eat it on an empty stomach and consume no other protein to feel the sedative effect. Even on Thanksgiving, most people aren’t going to eat enough turkey to fall afoul to tryptophan.

So what explains the lethargy that comes after a Thanksgiving feast?

More often than not, Thanksgiving sluggishness is linked to the heavy consumption of high-calorie, high-carb foods accompanied by alcohol. Research shows that the body responds to solid foods by increasing blood flow to the abdomen and accelerating the metabolic rate – both of which lead to the feeling of falling into a “food coma.”

Although the Thanksgiving tryptophan-induced food coma is a myth, the lethargy that overtakes many people after the day’s feast is a reality. Follow these simple tips to keep Thanksgiving sluggishness at bay:

Plan your plate.

You can’t have a low-calorie snack or meal during the holidays if there aren’t any available. Plan ahead by bringing fruits or veggies with a healthy dip to snack on. Filling up on low-calorie foods will leave less room for fattening holiday fare.

Drink your fill (of water).

Water makes us feel full and less likely to overeat. Before you indulge, drink water to slow yourself down.

All tasty things in moderation.

Eat moderate portions of the dishes you like. Unless the dessert is something you love, skip it or take a small “taste.” Don’t feel you should eat something just to avoid hurting someone’s feelings.

Make sure to chew.

Slowing down and savoring the food you eat gives your body time to realize it’s getting full.

Thanksgiving thanks.

Enjoy the company of family and friends to take the focus off of endless eating.

Take a walk.

After the feast, continue to visit with family and friends over a short walk. You’ll feel less tired and start the digestion process a little faster.

Don’t eat yourself up.

If you overdo it on Thanksgiving, don’t beat yourself up. Tomorrow is a new day to be healthy.

Need a better reason not to overeat at Thanksgiving?

Findings from a Swedish study show that even a short period of overeating can lead to an unhealthy weight gain in the long term. Study participants who over-indulged for four weeks still had an increase in weight more than two years after the study, with an increase in fat mass from 20 to 24 percent in just one month.…