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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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Business

How To Get Rid Of Office Gossip

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office gossip

Office gossip is a negativity that affects almost every office. No company encourages rumor or gossip, but it is present everywhere. A little gossip is not that harmful. However, rumors and gossip can cast a spell of mistrust among employees. Handling harmful gossip can be difficult for managers. It is not very comfortable for them to bring the issue into the daylight. As a leader, you should control the gossip and let your employees know the actual situation. Here are some ways to get rid of the continuous flow of gossip.

Do not take work gossip to heart

In most of the cases, office gossip is deliberately created to spread malicious nonsense. Some people want to create a sense of fear and insecurity in the minds of the employees. So, you should not take the rumors personally or defensively. The management of the company should take strong actions against spreading false stories. Focus on the present and try to find the reason behind the rapid growth of gossip inside the company. You should try to deal with issue objectively avoiding all kinds of personal attacks.

Do not participate in any kinds of gossip

As a management head or a team lead, you should not participate in any kind of gossip inside the office premises. It would be a wrong signal for your subordinates. Do not belittle yourself in front of the employees of the company. Try to keep a distance from the groups who believe in big talks. Be aware of all the happenings in the company. Keep the facts ready to assure your team when they are in doubt. Motivate your team to stay away from the gossip mills.  

Get your facts right

You know you need to stop the flow of gossip and rumors to keep the office environment professional. Before you can act, you should know the true facts. Try to know where the office gossip started. Ask the team leads and departmental managers what they have heard. You should maintain an easy relationship with them. They can come and speak freely to you. It would be easier for you to fathom how much the gossip have spread and who are behind the wall.

Address the problem frankly

The first step to stopping the gossip is directly talking to the person who is spreading it. You should always remember that there are other people too who are indirectly related to it. There are some people who always believe the story and are responsible for spreading it in no time. So, as a leader of your company you need to address the entire team and if it is a very serious issue you need to address the entire company. If your employees are concerned about certain issues, answer them frankly. You can keep a suggestion box where your employees can post anything anonymously. If their identity is protected, they will cooperate with you to get rid of the harmful rumors spreading inside the company.

Make it a company policy to prevent gossip

It is important to draft a strong policy against spreading of rumors. All the employees should know how creating negative stories about the company will be treated. Provide them with examples how to keep the office environment free from rumors. Tell them how to curb negative interaction and discourage gossip-lovers.

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Lifestyle

Adventure Assist Travel Journal Is A Must Have For Trips

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adventure assist

A twist to the classic notebook, Adventure Assist is a modern travel journal perfect for the before and afters of your trip. Mapping out your trip and keeping memories the old school way. Jot down the most important details of the trip as you are planning so you are ready once the time comes. Create a list of things to remember or missions to complete. Be ready for the accomplished feeling you get when you physically cross these things off your list. Keep quotes of silly things that happened along the way. Relive doodles of the funny dog you saw or the breathtaking view from the end of your hike.

The notebook was created by two adventure seekers, Jake Pritchard and April Onebane. Both studied abroad and have a passion for traveling with a purpose. Their mission is to “ better connect travelers to their destinations by inspiring authentic and purposeful travel experiences through streamlining planning and organization.” With that mission in mind, the Adventure Assist notebook was created. A heavy duty notebook with strong covers and thick sheets made to withstand the suitcases, backpacks and adventures it will be a part of.

Broken down into seven section, the notebook helps travelers organize and keep track of the basic necessities when traveling. The sections starts with “packing” and moves onto “to-do”, “transportation”, “accommodations”, “calendar”, “contacts” and “journal” with journal being the largest section. Each section is divided as an easily identifiable tab to quickly navigate to the section.

 

Packing

The first tab in Adventure Assist, Packing, tells you to “list adventure gear, regional specific clothing, travel documents and entertainment essentials for your journey.” With four pages to list what you are packing, you definitely won’t miss a thing or over pack. A couple of things we would recommend: S-hooks, ziplock bags, mini-tripod.

adventure assist

To-Do

Next, To-Do, is 10 pages, each page broken down into two sections. Each section is broken down into boxes: destination, attractions, activities, food and drinks. What are some things you want to do, see and eat at the destination? You will have an endless list of things you want to do on your next adventure but writing down the top 10 will help you keep track of the most important. Keep a smaller list for a higher chance of accomplishment while pulling from your bigger list when you run out. Nothing digital will ever replace the satisfying feeling of physically crossing something off of your Do-To list.

adventure assist

Transportation and Accomodations

Where are you staying each night? When time do you have to get there, get out and who do contact if you have a question. Necessary, if not the most important, information of every trip. Now that you know where you are staying, how are you getting there? Getting around in big cities is easy if the language is one you speak and the technology available is similar back home. The difficult but somewhat exciting times when you are visiting somewhere completely different than what you are used to, transportation will not be so easy. You may need to catch a ferry, jitney…donkey?! Keep track of what time departure and arrival is and any additional notes like how many stops until your destination.

Calendar and Contacts

The calendar section provides blank monthly calendar views for you to see your month at a glance. There is a column for notes where you could draw a map key, like emojis, and add the keys to your calendar. Contacts – great for noting who the people from each destination to call in case of emergencies. We have so many contacts in our phones we don’t remember. When a panic situation happens, you have the information you need. In a more likely situation, you lose your phone or it runs out of battery. Now you have the contact information and can borrow someone’s phone.

Journal

This is where you log your memories and experiences. The reason you are traveling in the first place. Write, draw, sketch, whatever you want in this section. Anything that will bring back the best memories from your journey when you discover this notebook on your shelf when you are 80. Instax or Polaroid would be perfect for this section. The two envelopes on each end of the notebook are great for storing tickets, airport stamp tickets, napkins with doodles on them or anything else relatively flat.

We will have our digital photos, videos, social media accounts to look back at. But the feeling from something handwritten or hand drawn is much more powerful and memory provoking than anything digital. Adventure Assist is personal and once you start writing, you won’t want to stop.

 

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How To Attract Millennials To Your City

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Location matters in the means of professional success. Millennials are reported to be getting married and starting families later than their parents. This means that their main focus is strictly on their professional career, so these matters are taken seriously, as they involve these factors into determining where to live. Millennials select cities that will help them thrive. This goes vice versa, cities need to attract people in order to be sustainable. The city of Camden has been successful with this process. With the increase of millennial entrepreneurs entering the city, the better the economy gets, as it is shown around the waterfront.

To create more jobs and attraction, cities must attract the job-seeking millennials. There are 3 determinants for millennials to move into your city:

Affordability

Someone who is financially responsible will always consider the cost of living foremost. Cities that contain a high population of millennials often have low employment rates and affordability. If the city is popular but does not meet within millennial’s budget, then it wouldn’t be worth the cost. Money is the only physical asset that holds us restricted. The city of Camden holds that title of affordability. Tax cuts are what attracts entrepreneurs mainly, however the overall value of the stay is well worth it. Camden is located outside of Philadelphia, just close enough to go into their city to network without paying Philadelphia’s cost of living.

Entrepreneurship

Millennials are an ambitious generation. A reporting claimed that 54% have either wanted to start a business or have started one already. This characterized millennials as hard-working and motivated individuals. A location that showcases trails of entrepreneurship deliver a desirable reality to people. Silicon Valley embodies this example, as it is the most known startup hub for technology companies in America. Famous companies like Apple, Facebook, and Google are in that area, so the status of Silicon Valley is held at a high standard.

Another location that is maintaining that status is Camden. Due to Camden’s location outside of Philadelphia and surrounding fortune 500 companies, millennial entrepreneurs are inspired to bring their startup here. There are multiple different types of organizations located here with 76ers as one.

Accessibility

Millennials are attracted to cities that cater to their needs. About 66% of Millennials identified  decent quality transportation as a main influence to choosing a location to live. People typically pick the option that meets their social needs. To obtain that, a low cost transit is ideally looked for in a city. Cities with an ineffective quality transit fail to attract Millennials. 

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