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10 Fitness Challenges To Try For A Better You

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Fitness challenges
With the arrival of a new year, everyone gets ready with some new resolutions to better their lifestyle and get rid of the negativities. If you are already eating healthy and exercising regularly for a fit body and mind, you should now be ready for some fitness challenges. The sole purpose of the fitness challenge is to motivate and educate you in the journey to achieve a ‘better you.’

1. Slim down with walk-run plan

If you have been eating right and working out regularly, now you can start with a new routine to maximize your weight-loss results. The walk and run plan helps burn your extra calories and add variety to your cardio routine. The walk and run program is easy to follow and perfect for all fitness levels. This program combines brisk walking, intervals, and jogging. Twice a week, you should concentrate on cross training like swimming or cycling to give your body some relief and prevent boredom.

2. Detox your body

Your body is not designed to cope with oodles of junk food, alcohol, and stress. If you want to feel fit and young, you need to detox your body. You need some supplements to boost energy levels. You should take Vitamin C supplements to help the liver to break down the toxins. You should increase the intake of Vitamin B for the complete well-being of your body.

3. Feel motivated

The first of many fitness challenges is to motivate yourself. Think about the benefits of a new diet regime and exercise routine. At the beginning of a new year, you should make a resolution to make yourself fit, healthy and confident. Think about the healthy glow your fitness routine can bring to your skin and hair and you will instantly feel motivated to adapt a better lifestyle.

4. Pack your lunch

Time to skip those extra lattes and burgers. If you want to slim down and burn those extra calories, start carrying your lunch and two healthy snack boxes to your office. Pack chopped celery, cucumber, carrot and a little hummus for your daytime snacks. You can also carry some seasonal fruits for the afternoon cravings. A lunch box should consist of healthy carbs, lean proteins, and fresh vegetables.  Of all the fitness challenges, this one is the most delicious and easiest to do, and also packs the most punch.

5. Begin with light activities

Are you too tied up with work? Shed those extra kilos by doing some light physical activity. When you start following a fitness routine, you feel motivated to try some more activities. Yoga workouts are ideal for people with hectic work-life. Buy some yoga DVDs and start following them meticulously.

6. Strength training

Strength training for 2-3 days a week can give you a well-toned and strong body. Download a fitness app on your smartphone and start your strength training at home.  You might want to try the other fitness challenges first before taking this one on.

7. Proper relaxation

Sometimes you should give yourself a break from rigorous workout routine and low-calorie diets. To stay healthy and fit, you can book a relaxing massage session. It can give your muscles proper rest. Your mind will feel relaxed.  If stress is a major issue for you, make sure you check out this article here on how to deal with stress properly.

8. Learn a new skill

You can feel bored and unmotivated to try the same workout routine for months. You can try Zumba or join a high-intensity combat club. You may feel motivated again to reach your fitness goals.

9. Getting enough sleep

Getting around 7 hours of sleep every day can keep your body refreshed and alert. Once you get enough sleep, you feel motivated to do your exercises regularly. You should develop a consistent sleep schedule to aid in your weight-loss goals.

10. Keep yourself hydrated

You need around 3 liters of water every day to keep yourself hydrated. Water flushes out the toxins and carries vital nutrients to your cells. Lack of water in your body can lead to fatigue and you may feel too exhausted to begin any kind of physical activity.
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Lifestyle

How To Build Relationships At Your New Job

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work relationships
Human beings are social animals. They crave for friendship, relationships and emotional support in every phase of their lives. Positive and healthy interactions give food to man’s intellect. Healthy relationships boost creativity and flexibility. Good work relationships are very important to stay focused on your job. You also get space to nurture your skills and better opportunities for career growth. You need to work on building a good working relationship with your boss, teammates, customers, suppliers and key stakeholders.
After finding a suitable job for yourself, you should concentrate on building a positive working relationship with your colleagues. Your relationship with your professional circle should be based on the following characteristics:

Basic Courtesy

On your first day, greet people warmly. Maintain eye contact and refer to people by their name. A simple ‘Hi’ is the stepping stone of a good professional relationship.

Trust

Trust is the foundation of all healthy relationships. You and your teammates should support each other to complete any project. Once you and your team start bonding, communication becomes easy and effective. Both sides should be able to express their thoughts and opinions openly.

Mutual respect

You should respect the people of your team. As a new employee, you should patiently hear their inputs and ideas. When you show respect for your colleagues, they openly accept you. Teaming up becomes easy. They also ask about your inputs and insights. In this way, you and your co-workers can find better solutions for a project.

Appreciate others

As a new employee, you should show your willingness to learn from your seniors. Initially, you can face many challenges and difficulties in a different work atmosphere. Appreciate the efforts of the coworkers who come forward to help you and give you valuable inputs about the work culture. If someone is performing very well, compliment him genuinely. These gestures can open many doors to a solid relationship with your colleagues.

Respect other’s time

You face many challenges in your new role. First few days you may need the guidance and support of other teammates, but remember they also have some other work on their shoulders. Do not depend too much on them. Do not hang around their cubicles when they are busy with some other person. Wait till they finish their phone conversation. Ask only what you need. Do not ask casual or personal questions, while in office. You should maintain a line between personal and professional life.

Be flexible

You should be able to accept different opinions within your office. Many times, there can be differences of opinion with your colleagues, but you should not challenge it aggressively. Be patient and consider all pros and cons of the proposals. You should also accept the diversity of culture in your workplace.

Avoid gossiping

Stay out of office politics. It can hamper your growth as a professional. If you are having any conflict or difficulty with any person, do not crib or complain about it inside your office. It can ruin your impression as a person in the workplace. Your colleagues will not trust you.Before you join a new company, improve your EI (emotional intelligence). It will help you understand the emotions and needs of your seniors and co-workers. Always be positive. Your positive vibe can make you a winner in your new job.
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Lifestyle

5 Bedtime Rituals Successful People Do Before Bed

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bedtime rituals
Successful people treat their body as a temple and the mind as the god residing in that temple. To maintain that temple, they take care of it. In order to have good mental health and be healthy physically, getting a good night’s sleep is important. Bedtime rituals are very crucial and key to the success of many individuals. Here we discuss some of the habits of successful people which they do before retiring for the night:

1. Learn to meditate

The last 10 minutes before going to bed is used by most of the successful people to meditate. According to most experts, it is a great tool to relax their body and attain peace of mind.

2. Review the proceedings of the day

Most well-accomplished people use the last few minutes before going to bed for reflecting on the events that took place throughout the day. The general practice is to jot down the most significant events. Keeping a note of the day’s events help people to understand the progress which was made during the day. This, in turn, helps the person to stay motivated throughout the day even during the tough times when a lot of grit and determination is needed. Just by taking a few moments to think about the significant events during the day would help to have a positive outlook on life.

3. Having own checklist

It is vital that before going to sleep, each and every person should have a clear, stress-free mind. This is a mantra which is followed by many successful people during their bedtime rituals. A lot of Individuals utilize the last few minutes before going to sleep to write down some of the tasks that were not completed and need to be achieved the next day. These measures ensure that stray thoughts do not get the chance to disturb your mind during the sleep.

4. Stay away from any work

Successful people, in general, tend to stay away from all work related issues including checking emails or taking phone calls after they go to bed. Of course, there may be a day where you need to address critical issues, but that should be an exception and not the norm. You should avoid thinking about any of your subordinates’ errors or your boss’s emails. These actions cause unnecessary disturbances and end up causing sleep deprivation leading to insomnia. One should always have a time gap between the last work related activity and the time of going to bed for their bedtime rituals. This enables one to successfully get rid of the thoughts of work before going to bed.

5. Spend some quality time with the family

It is important that each and every professional spends some time with their significant others, play with their children and even spend some time feeding the pet dog before going to sleep. It can be an excellent way to relax, unwind and talk about your day with your loved ones.
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Investing

How To Be Financially Fit In Your 20’s

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financially fit
When you’re young it seems like you have forever, but what you don’t realize is that your 20's are the best time of your life to begin your journey of being financially fit. You have the compounding power of time in your 20's. You can invest more aggressively and take more risks in order to get better returns. The problem for many people at this age is that they see the time after they graduate as a time to slack off or start a rock band. However, your 20's is a crucial time because you have more control over your cash flow. These are some ways you can use this decade to set yourself up for a financially secure future. Here are reasons why you should begin financial fitness early:

Save Money

20's is a great time to get into the habit of saving money. In this time of your life, time is your ally and you can use the power of compounding to help you grow your cash in a way that cannot be repeated again.Let's assume that you will save $1200 or per year ($100/month) from the age of 25 to 65. By the age of 65, you will have around $185,700 (assuming a 6% return). Delay this by just 1 decade and you end up with $94,800 or nearly 50% less.Get into the habit of saving as much as you can every month.

Don't Skip Loan Payments

Pay off those school loans as soon as possible or you might ruin your chances of being financially fit. Yes, you have to be frugal for a long time but delaying or skipping payments could lead to accrued interest and ruin your goal of being financially fit. Many young adults don't realize the importance of paying off student loans ASAP because federal interest rates are low. Skipping payments could lead to forbearance which could end up costing you more.

Understand The Basics Of Finance

When you've just graduated, terms like 401(k), Roth, IRA, TSP are confusing and scary. However, being financially ignorant could leave you in the dark. Know and understand what those terms mean and use them to your advantage. There are institutions that can help you understand if you're willing to reach out to them

Start Investing

With time on your side, your 20's is a good time to start investing your hard earned cash. You can start small by looking into putting your money into an index fund that mirrors the stock market. If index fund is not available in your 401(k), use a low cost target date fund. If you’re unemployed, open a Roth or traditional IRA. The key is to start investing or to open a retirement account and regularly transfer money to it to be financially fit in your future.

Be Aggressive

According to studies, 2 out of 10 adults in their 20's have money in a money market or stable value fund. Putting money in these types of investment won’t keep up with inflation so it's like putting money in the freezer and it entails more risk. However, it also provides you with more growth at a time in your life when you can handle the risk.  When you are conservative you risk losing out on market gains and jeopardizing your savings.Your 20's is a good time to start on the path of financial security. At this point in your life, you have the power of time without the responsibility of children or child care. Most people in their 20's are paying their student loans, however it is also the best time to start planning for retirement or setting our sights to buying your first home.
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