Fitness Goal 4u | NATURAL WAYS TO GET RID OF DARK UNDERARMS

FAQs

FAQs ( Frequently Asked Questions )

FAQs ( Frequently Asked Questions )

FAQs ( Frequently Asked Questions )

FAQs (Frequently Asked Questions)

FAQs ( Frequently Asked Questions )

Frequently Asked Questions

FAQs (Frequently Asked Questions)

FAQs ( Frequently Asked Questions )

Conclusion

Maintaining eye health is essential for preserving vision and overall quality of life. Regular eye exams, a balanced diet rich in essential nutrients, and protective measures against harmful UV rays and digital strain are crucial steps in safeguarding our eyes. Practicing good hygiene, managing underlying health conditions, and avoiding harmful habits such as smoking can further enhance eye health. By being proactive and informed about eye care, we can prevent many common vision problems and ensure that our eyes remain healthy and functional throughout our lives. Prioritizing eye health is an investment in our future well-being and clarity of sight.

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Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Maintaining healthy ears is crucial for overall well-being, as our ears play a vital role in communication, balance, and connection to the world around us. Our hearing can be easily damaged by various factors, including loud noises, infections, and poor hygiene practices. Despite their importance, ear health is often overlooked until problems arise. However, with a few simple habits and mindful practices, you can protect your hearing and ensure your ears remain healthy.

This guide provides practical tips for ear care, from proper cleaning techniques to dietary recommendations. It also addresses common issues and preventive measures, helping you maintain optimal ear health. By following these guidelines, you can reduce the risk of hearing loss, infections, and other ear-related problems, ensuring that your ears stay healthy and functional throughout your life. Prioritizing ear health today can lead to a better quality of life and long-lasting auditory health.

Foods for Healthy Ears

A healthy diet can significantly impact ear health and overall hearing. Here are some foods that promote healthy ears:

1. Fish: Rich in omega-3 fatty acids and vitamin D, fish like salmon, mackerel, and sardines can help reduce the risk of hearing loss by improving blood flow to the inner ear.

2. Leafy Greens: Spinach, kale, and other leafy greens are high in folate, which aids in maintaining healthy circulation, essential for ear health.

3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of magnesium, which can help protect against noise-induced hearing loss.

4. Citrus Fruits: Oranges, lemons, and other citrus fruits are high in vitamin C and antioxidants, which support the immune system and help prevent ear infections.

5. Bananas: Bananas are rich in potassium, which is vital for maintaining proper fluid balance in the body, including the fluid in the inner ear.

6. Dark Chocolate: Contains zinc, an essential mineral for immune function and maintaining the health of the inner ear.

7. Whole Grains: Brown rice, oats, and whole wheat are packed with vitamins and minerals like vitamin E, which helps protect cells in the ear from damage.

8. Eggs: Eggs are a good source of vitamin D and other nutrients that support bone health, including the bones in the ear.

9. Berries: Blueberries, strawberries, and other berries are high in antioxidants, which protect the ears from free radical damage and improve blood flow.

10. Dairy Products: Milk, cheese, and yogurt provide calcium and vitamin D, crucial for maintaining the health of the tiny bones in the ear.

Conclusion

Caring for your ears is essential for preserving your hearing and preventing potential problems. By following simple practices such as avoiding loud noises, keeping your ears clean, and incorporating a healthy diet, you can support your ear health. Remember to dry your ears properly after water activities, use ear protection in noisy environments, and avoid inserting objects into the ear canal.

Regular check-ups with an audiologist or ear specialist can help identify any issues early on, ensuring that any necessary treatments can be administered promptly. Managing stress and maintaining overall health also play a significant role in keeping your ears functioning well.

By integrating these habits into your daily routine, you can enjoy good hearing health and reduce the risk of ear-related issues. Taking proactive steps today will contribute to maintaining healthy ears and good hearing throughout your life.

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Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Spine back pain is a prevalent health issue that affects millions of individuals worldwide, impacting their daily activities and overall quality of life. It can stem from various causes, including muscle strain, herniated discs, poor posture, injuries, and chronic conditions such as arthritis. While back pain can be acute or chronic, its effects can range from mild discomfort to debilitating pain. Understanding the root causes, symptoms, and effective management strategies is essential for addressing this common problem. Preventative measures, including maintaining a healthy weight, practicing good posture, and engaging in regular physical activity, can significantly reduce the risk of developing back pain. Additionally, incorporating a balanced diet rich in anti-inflammatory foods can support spine health. Early intervention and appropriate treatment, ranging from physical therapy to medical interventions, are crucial for alleviating pain and preventing long-term complications, enabling individuals to lead active and fulfilling lives.

Food for Spine Back Pain

Diet plays a crucial role in managing spine back pain by reducing inflammation and providing essential nutrients for bone and joint health. Incorporating the following foods into your diet can help alleviate back pain and promote overall spine health:

1. Anti-Inflammatory Foods

• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and support spine health.
• Berries: Blueberries, strawberries, and raspberries contain antioxidants and anti-inflammatory compounds that can help reduce pain.
• Leafy Greens: Spinach, kale, and Swiss chard are packed with vitamins, minerals, and anti-inflammatory properties beneficial for spine health.
• Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide omega-3 fatty acids and other nutrients that combat inflammation.

2. Foods for Bone and Joint Health

• Dairy or Fortified Alternatives: Milk, yogurt, cheese, and fortified plant-based milks are high in calcium and vitamin D, essential for maintaining strong bones.
• Lean Protein: Chicken, turkey, tofu, and beans provide necessary protein for muscle repair and support spine stability.
• Orange and Yellow Fruits and Vegetables: Carrots, sweet potatoes, oranges, and bell peppers are rich in vitamins A and C, which support collagen production and joint health.

3. Overall Wellness Foods

• Whole Grains: Brown rice, quinoa, and whole wheat bread offer fiber and essential nutrients for overall health and inflammation reduction.
• Olive Oil: Contains healthy fats and anti-inflammatory properties, making it a great addition to your diet.
• Green Tea: Rich in antioxidants and anti-inflammatory compounds, green tea can help reduce inflammation and support spine health.

4. Additional Tips

• Hydration: Drinking plenty of water helps keep spinal discs hydrated and supports overall health.
• Balanced Diet: Ensuring a well-rounded diet that includes a variety of nutrients is crucial for maintaining spine health and preventing back pain.
• Avoid Processed Foods: Limiting intake of sugary, high-fat, and highly processed foods can reduce inflammation and support overall well-being.

Foods to Avoid for Spine Back Pain

Managing spine back pain involves not only incorporating beneficial foods but also avoiding those that can exacerbate inflammation and contribute to pain. Here are some foods to minimize or eliminate from your diet to help reduce spine back pain:

1. Sugary Foods and Beverages

• Examples: Sodas, candies, pastries, sweetened cereals.
• Why: High sugar intake can lead to increased inflammation and weight gain, which can strain the spine.

2. Refined Carbohydrates

• Examples: White bread, white rice, pasta, pastries.
• Why: These can cause spikes in blood sugar levels and contribute to inflammation.

3. Processed Foods

• Examples: Fast food, packaged snacks, processed meats.
• Why: Often high in unhealthy fats, sugars, and additives that can increase inflammation and contribute to poor health.

4. Fried Foods

• Examples: French fries, fried chicken, doughnuts.
• Why: High in trans fats and unhealthy oils, which can promote inflammation and lead to weight gain.

5. Red and Processed Meats

• Examples: Beef, pork, bacon, sausages.
• Why: High in saturated fats and can increase inflammation and contribute to conditions that cause back pain.

6. Dairy Products (for some people)

• Examples: Whole milk, cheese, ice cream.
• Why: Some individuals may experience increased inflammation or digestive issues from dairy products.

7. High-Sodium Foods

• Examples: Canned soups, salted snacks, processed foods.
• Why: Excess sodium can cause water retention and increase pressure on the spine and joints.

8. Alcohol

• Why: Can increase inflammation, interfere with pain management, and contribute to poor sleep quality, which can exacerbate back pain.

9. Excessive Caffeine

• Examples: Coffee, energy drinks, certain teas.
• Why: Excessive caffeine can lead to dehydration and increased muscle tension, which can worsen back pain.

10. Artificial Additives

• Examples: Artificial sweeteners, preservatives, food colorings.
• Why: These can contribute to inflammation and other health issues that may affect spine health.

Conclusion

Spine back pain is a common issue that can significantly impact daily life. Understanding its causes and symptoms is crucial for effective management. Adopting a healthy lifestyle, including a balanced diet rich in anti-inflammatory foods, regular exercise, and proper posture, can help prevent and alleviate pain. Avoiding foods that exacerbate inflammation and seeking appropriate medical care when necessary are essential steps in managing spine back pain. Early intervention and consistent management can lead to better outcomes, allowing individuals to maintain an active and fulfilling life despite the challenges of back pain.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Healthy bones are fundamental to a vibrant and active lifestyle, providing structure, protecting organs, anchoring muscles, and storing calcium. From childhood through adulthood, maintaining bone health is crucial as it directly impacts mobility and overall well-being. Bones constantly undergo a process of remodeling, where old bone tissue is replaced by new, necessitating a steady supply of essential nutrients and regular physical activity. Calcium and vitamin D are pivotal for bone strength, while weight-bearing and resistance exercises help build and maintain bone density. Factors such as age, diet, lifestyle, and genetics influence bone health, making it essential to adopt proactive measures early on. As we age, bone density naturally decreases, increasing the risk of fractures and osteoporosis. Understanding the importance of bone health and implementing effective strategies can prevent bone-related issues, ensuring a robust skeletal system that supports an active, healthy life throughout all stages of life.

Food for Healthy Bones

A well-balanced diet rich in specific nutrients is essential for maintaining healthy bones. Here are some of the best foods for bone health:

1. Dairy Products: Milk, cheese, and yogurt are excellent sources of calcium, which is crucial for bone strength.

2. Leafy Greens: Vegetables like kale, spinach, and collard greens are high in calcium and vitamin K, both important for bone health.

3. Fish: Fatty fish like salmon, sardines, and mackerel are rich in vitamin D and omega-3 fatty acids, which help the body absorb calcium and maintain bone density.

4. Nuts and Seeds: Almonds, chia seeds, and sesame seeds provide calcium, magnesium, and phosphorus, essential minerals for bone health.

5. Fortified Foods: Some cereals, orange juice, and plant-based milk alternatives are fortified with calcium and vitamin D.

6. Eggs: Egg yolks contain vitamin D, which is necessary for calcium absorption.

7. Fruits: Oranges, figs, and prunes are good sources of calcium and other nutrients that support bone health.

8. Legumes: Beans, lentils, and chickpeas are rich in calcium, magnesium, and fiber, all beneficial for bones.

9. Whole Grains: Foods like oats, quinoa, and brown rice provide magnesium, which plays a role in bone density.

10. Lean Protein: Chicken, turkey, and tofu provide protein, which is essential for bone repair and strength.

Food avoid for Healthy Bones

While certain foods and beverages promote bone health, others can negatively impact it. Here are some foods and drinks to avoid or limit for maintaining healthy bones:

1. High-Sodium Foods: Excessive salt intake can lead to calcium loss through urine. Avoid processed foods, canned soups, and salty snacks.

2. Sugary Drinks: Beverages high in sugar, like soda and certain fruit juices, can interfere with calcium absorption and contribute to bone loss.

3. Caffeine: High caffeine intake can decrease calcium absorption. Limit coffee, tea, and energy drinks.

4. Alcohol: Excessive alcohol consumption can interfere with the body's ability to absorb calcium and other nutrients essential for bone health.

5. Soft Drinks: Colas and other sodas contain phosphoric acid, which can lead to an imbalance in bone calcium levels.

6. Red and Processed Meats: High consumption of red and processed meats can lead to increased calcium excretion in urine.

7. Oxalate-Rich Foods: Foods high in oxalates, such as spinach and rhubarb, can hinder calcium absorption if consumed in large amounts.

8. Trans Fats: Found in fried foods, baked goods, and margarine, trans fats can negatively affect bone density.

9. Refined Grains: Foods like white bread, white rice, and pasta lack the nutrients found in whole grains that support bone health.

10. Certain Vegetable Oils: High levels of omega-6 fatty acids in oils like corn and soybean oil can interfere with bone health if not balanced with omega-3 fatty acids.

Conclusion

Maintaining healthy bones is essential for overall well-being and mobility. A balanced diet rich in calcium and vitamin D, combined with regular weight-bearing and resistance exercises, plays a crucial role in promoting bone health. Avoiding harmful habits like excessive alcohol consumption, smoking, and high-sodium or sugary foods further supports bone strength. Monitoring bone density, especially as we age, and making lifestyle adjustments as needed can prevent conditions like osteoporosis. By prioritizing bone health through proper nutrition, exercise, and lifestyle choices, we can ensure a strong skeletal foundation for a healthier, more active life.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Biceps workouts are a crucial component of any comprehensive strength training routine, targeting the biceps brachii, brachialis, and brachioradialis muscles to enhance arm size, strength, and definition. Whether you're a beginner or an experienced lifter, focusing on the biceps not only improves the aesthetics of your arms but also supports functional strength for everyday activities and other compound movements. A well-rounded biceps workout involves a combination of compound exercises, like chin-ups and rows, which engage multiple muscle groups, and isolation exercises, such as barbell curls, dumbbell curls, and hammer curls, to specifically target the biceps. Proper form, controlled movements, and a full range of motion are essential to maximize muscle engagement and prevent injury. Additionally, varying your exercises, grips, and angles can help target different parts of the biceps for balanced development. Consistency, along with proper nutrition and recovery, is key to achieving noticeable results in biceps strength and definition.

Best 10 Biceps Workout

1. Standing Barbell Curl

The standing barbell curl is a fundamental exercise that primarily targets the biceps brachii. It is a staple in many strength training routines due to its simplicity and effectiveness in building biceps size and strength.

How to Do It

1. Setup:

• Stand with your feet shoulder-width apart.
• Hold a barbell with an underhand grip (palms facing up), hands positioned shoulder-width apart.
• Let your arms hang down fully extended in front of you, with the barbell at thigh level.

2. Execution:

• Start the movement by contracting your biceps to curl the barbell upward.
• Keep your elbows stationary and close to your torso throughout the entire movement.
• Continue curling the barbell until it reaches shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the barbell back to the starting position in a controlled manner.

3. Breathing:

• Exhale as you curl the barbell upwards.
• Inhale as you lower the barbell back down.

Tips and Tricks

• Elbow Position: Ensure your elbows remain fixed and close to your sides to prevent them from drifting forward or backward. This helps isolate the biceps.
• Controlled Movement: Focus on a slow and controlled movement to maximize muscle engagement and avoid using momentum. This will enhance the effectiveness of the exercise.
• Grip Width: Adjust your grip width to what feels comfortable for your wrists and shoulders. A shoulder-width grip is standard, but you can experiment with a slightly narrower or wider grip to target different parts of the biceps.
• Avoid Swinging: Do not use your back or shoulders to help lift the barbell. Keep the movement isolated to your biceps for better muscle activation.
• Full Range of Motion: Ensure you use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

2. Dumbbell Curl

The dumbbell curl is a fundamental exercise that isolates each bicep, promoting balanced muscle development and strength. It is versatile and can be performed in various positions, including standing or seated.

How to Do It

1. Setup

• Stand or sit with a dumbbell in each hand.
• Allow your arms to hang at your sides with your palms facing forward.
• Keep your feet shoulder-width apart if standing.

2. Execution

• Begin by contracting your biceps to curl the dumbbells upwards.
• Keep your elbows stationary and close to your torso.
• Curl the dumbbells simultaneously or alternately towards your shoulders.
• Continue curling until the dumbbells are at shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the dumbbells back to the starting position in a controlled manner.

3. Breathing

• Exhale as you curl the dumbbells upwards.
• Inhale as you lower the dumbbells back down.

Tips and Tricks

• Elbow Position: Ensure your elbows remain fixed and close to your sides. This helps focus the work on your biceps and reduces the involvement of other muscles.
• Controlled Movement: Use a slow, controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Swinging: Do not use your back or shoulders to help lift the dumbbells. Keep the movement isolated to your biceps for better muscle activation.
• Grip Variation: You can vary your grip (neutral, supinated, or pronated) to target different parts of the biceps and forearms.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

3. Hammer Curl

The hammer curl is an effective biceps exercise that targets the brachialis and brachioradialis muscles in addition to the biceps brachii. It uses a neutral grip (palms facing each other), which can be easier on the wrists and helps in building arm strength and size.

How to Do It

1. Setup

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand with a neutral grip (palms facing your body).
• Allow your arms to hang at your sides.

2. Execution

• Begin by curling the dumbbells upwards while keeping your palms facing each other.
• Keep your elbows stationary and close to your torso throughout the movement.
• Continue curling until the dumbbells are at shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the dumbbells back to the starting position in a controlled manner.

3. Breathing

• Exhale as you curl the dumbbells upwards.
• Inhale as you lower the dumbbells back down.

Tips and Tricks

• Elbow Position: Ensure your elbows remain fixed and close to your sides to keep the focus on your biceps and brachialis muscles.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Swinging: Do not use your back or shoulders to help lift the dumbbells. Keep the movement isolated to your biceps for better muscle activation.
• Grip Consistency: Maintain a neutral grip throughout the exercise to target the intended muscles effectively.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

4. Preacher Curl

The preacher curl is an isolation exercise that targets the biceps brachii. It is performed on a preacher bench, which helps eliminate the involvement of other muscle groups, providing a more focused and intense bicep workout.

How to Do It

1. Setup

• Adjust the seat of the preacher bench so that when seated, your upper arms lie flat on the bench pad, and your chest is firmly against the bench.
• Hold a barbell or EZ curl bar with an underhand grip (palms facing up), hands positioned shoulder-width apart.
• Rest your upper arms on the preacher bench pad, allowing your arms to hang down fully extended.

2. Execution

• Begin by curling the bar towards your shoulders, contracting your biceps.
• Keep your upper arms firmly against the bench and your elbows stationary.
• Continue curling until the bar reaches shoulder level or just above the pad, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.

3. Breathing

• Exhale as you curl the bar upwards.
• Inhale as you lower the bar back down.

Tips and Tricks

• Elbow Position: Ensure your elbows remain fixed and close to your body, keeping them stationary against the bench pad. This helps focus the work on your biceps and reduces the involvement of other muscles.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Overextending: Do not overextend your elbows at the bottom of the movement to prevent strain and potential injury.
• Grip Variation: You can use a narrow or wide grip on the bar to target different parts of the biceps. Experiment to find what feels best for you.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

5. Concentration Curl

The concentration curl is a highly effective isolation exercise that targets the biceps brachii. It emphasizes the peak contraction of the biceps, helping to build size and definition. This exercise is performed one arm at a time, allowing for focused attention on each bicep.

How to Do It

1. Setup

• Sit on a bench with your legs spread, your feet flat on the floor.
• Hold a dumbbell in one hand, with your palm facing up.
• Lean forward slightly and rest the back of your upper arm against the inside of your thigh on the same side.
• Your arm should be fully extended with the dumbbell just above the floor.

2. Execution

• Begin by curling the dumbbell upwards towards your shoulder, keeping the back of your upper arm against your thigh.
• Focus on squeezing your bicep as you lift the weight.
• Continue curling until the dumbbell reaches shoulder level, fully contracting your bicep at the top.
• Pause briefly at the top of the movement.
• Slowly lower the dumbbell back to the starting position in a controlled manner, fully extending your arm.

3. Breathing

• Exhale as you curl the dumbbell upwards.
• Inhale as you lower the dumbbell back down.

Tips and Tricks

• Elbow Position: Ensure your elbow remains fixed against your thigh throughout the exercise to maintain isolation of the bicep.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arm at the bottom and fully contracting your bicep at the top.
• Avoid Swinging: Do not use your body to help lift the dumbbell. Keep the movement isolated to your bicep for better muscle activation.
• Focus on Contraction: Concentrate on squeezing your bicep at the top of the movement for maximum muscle engagement.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.
• Alternate Arms: Perform the exercise for one arm, then switch to the other arm to ensure balanced development.

6. Cable Curl

The cable curl is an isolation exercise that targets the biceps brachii using a cable machine. The constant tension provided by the cable offers a unique challenge compared to free weights, ensuring continuous muscle engagement throughout the entire range of motion.

How to Do It

1. Setup

• Attach a straight bar or an EZ-curl bar to a low pulley on a cable machine.
• Stand facing the machine, with feet shoulder-width apart.
• Grasp the bar with an underhand grip (palms facing up), hands positioned shoulder-width apart.
• Stand close enough to the machine so the cable remains taut when your arms are fully extended.

2. Execution

• Begin by curling the bar upwards towards your shoulders, keeping your elbows stationary and close to your torso.
• Focus on contracting your biceps as you lift the weight.
• Continue curling until the bar is at shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the bar back to the starting position in a controlled manner, fully extending your arms.

3. Breathing

• Exhale as you curl the bar upwards.
• Inhale as you lower the bar back down.

Tips and Tricks

• Elbow Position: Keep your elbows fixed and close to your sides throughout the exercise to maintain isolation of the biceps.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Leaning: Do not lean back or use your body to help lift the weight. Keep the movement isolated to your biceps for better muscle activation.
• Grip Variation: Experiment with different attachments and grips (e.g., rope attachment, narrow or wide grip) to target different parts of the biceps and forearms.
• Cable Height: Adjust the height of the pulley to target different angles of resistance. A lower pulley position is standard, but you can try different heights to vary the exercise.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

7. Incline Dumbbell Curl

The incline dumbbell curl is an isolation exercise that targets the biceps brachii, particularly emphasizing the long head of the biceps. By performing this exercise on an incline bench, you increase the stretch on the biceps, which can lead to greater muscle activation and growth.

How to Do It

1. Setup

• Set an adjustable bench to an incline angle of about 45 degrees.
• Sit on the bench with your back firmly against the pad.
• Hold a dumbbell in each hand with an underhand grip (palms facing up).
• Let your arms hang straight down, fully extended.

2. Execution

• Begin by curling the dumbbells upwards towards your shoulders, keeping your elbows stationary and close to your torso.
• Focus on contracting your biceps as you lift the weights.
• Continue curling until the dumbbells are at shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.

3. Breathing

• Exhale as you curl the dumbbells upwards.
• Inhale as you lower the dumbbells back down.

Tips and Tricks:

• Elbow Position: Keep your elbows fixed and close to your sides throughout the exercise to maintain isolation of the biceps.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Swinging: Do not use your back or shoulders to help lift the dumbbells. Keep the movement isolated to your biceps for better muscle activation.
• Bench Angle: Adjust the incline angle to vary the stretch and challenge on the biceps. A lower angle increases the stretch, while a higher angle reduces it.
• Grip Variation: You can vary your grip (e.g., neutral grip) to target different parts of the biceps and forearms.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

8. Spider Curl

The spider curl is an isolation exercise that targets the biceps brachii, particularly emphasizing the peak contraction of the biceps. Performed on an incline bench, it eliminates the use of momentum and other muscle groups, providing a highly focused biceps workout.

How to Do It

1. Setup

• Adjust an incline bench to a 45-degree angle.
• Lie face down on the bench with your chest and stomach against the pad, and your feet firmly planted on the floor.
• Hold a dumbbell in each hand with an underhand grip (palms facing up), letting your arms hang straight down towards the floor.

2. Execution

• Begin by curling the dumbbells upwards towards your shoulders, keeping your elbows stationary and close to your torso.
• Focus on contracting your biceps as you lift the weights.
• Continue curling until the dumbbells are at shoulder level, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.

3. Breathing

• Exhale as you curl the dumbbells upwards.
• Inhale as you lower the dumbbells back down.

Tips and Tricks

• Elbow Position: Keep your elbows fixed and stationary throughout the exercise to maintain isolation of the biceps.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Avoid Swinging: Do not use your back or shoulders to help lift the dumbbells. Keep the movement isolated to your biceps for better muscle activation.
• Grip Variation: You can vary your grip (e.g., neutral grip) to target different parts of the biceps and forearms.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Bench Angle: Ensure the bench is set at an appropriate angle to prevent discomfort and to keep the focus on the biceps.
• Consistent Practice: Incorporate this exercise into your regular biceps routine to build strength and muscle over time.

9. Zottman Curl

The Zottman curl is a unique and effective exercise that targets both the biceps and the forearms. By combining a regular curl with a reverse curl, it maximizes muscle engagement in the biceps brachii, brachialis, and brachioradialis, promoting balanced arm development.

How to Do It

1. Setup

• Stand with your feet shoulder-width apart.
• Hold a dumbbell in each hand with an underhand grip (palms facing up), hands positioned shoulder-width apart.
• Let your arms hang straight down at your sides.

2. Execution

• Begin by curling the dumbbells upwards towards your shoulders, keeping your elbows stationary and close to your torso.
• Focus on contracting your biceps as you lift the weights.
• Once the dumbbells are at shoulder level, pause briefly and rotate your wrists so your palms are facing down (overhand grip).
• Slowly lower the dumbbells back to the starting position with the overhand grip, fully extending your arms.
• Rotate your wrists back to the underhand grip at the bottom to start the next repetition.

3. Breathing

• Exhale as you curl the dumbbells upwards.
• Inhale as you lower the dumbbells back down.

Tips and Tricks

• Elbow Position: Keep your elbows fixed and close to your sides throughout the exercise to maintain isolation of the biceps and forearms.
• Controlled Movement: Use a slow and controlled motion to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise, particularly during the lowering phase with the overhand grip.
• Full Range of Motion: Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.
• Wrist Rotation: Ensure smooth wrist rotation at the top of the movement to transition from the underhand to overhand grip. This helps target the forearms effectively.
• Avoid Swinging: Do not use your back or shoulders to help lift the dumbbells. Keep the movement isolated to your arms for better muscle activation.
• Weight Selection: Choose a weight that allows you to perform the exercise with proper form. As you progress, gradually increase the weight to continue challenging your muscles.
• Balanced Development: Incorporate the Zottman curl into your regular arm routine to ensure balanced development of the biceps and forearms.
• Consistent Practice: Regularly include this exercise in your workouts to build strength and muscle over time.

10. Chin-Up

The chin-up is a powerful bodyweight exercise that primarily targets the biceps brachii and the latissimus dorsi (lats). It also engages the shoulders, forearms, and core, making it an excellent compound movement for overall upper body strength and development.

How to Do It

1. Setup

• Find a pull-up bar and stand directly below it.
• Grip the bar with an underhand grip (palms facing you), hands positioned shoulder-width apart.
• Hang from the bar with your arms fully extended and your legs slightly bent at the knees or crossed at the ankles.

2. Execution

• Begin by pulling your body upwards towards the bar by bending your elbows and engaging your biceps and lats.
• Keep your elbows close to your body as you lift.
• Continue pulling until your chin is above the bar, fully contracting your biceps at the top.
• Pause briefly at the top of the movement.
• Slowly lower your body back to the starting position in a controlled manner, fully extending your arms.

3. Breathing

• Exhale as you pull your body upwards.
• Inhale as you lower your body back down.

Tips and Tricks

• Grip: Ensure a firm grip on the bar to prevent slipping and to maximize control throughout the movement.
• Elbow Position: Keep your elbows close to your body to maintain focus on the biceps and lats.
• Controlled Movement: Use a slow and controlled motion, particularly on the way down, to maximize muscle engagement and avoid using momentum. This enhances the effectiveness of the exercise and reduces the risk of injury.
• Core Engagement: Engage your core throughout the movement to maintain stability and prevent swinging.
• Range of Motion: Use a full range of motion, fully extending your arms at the bottom and ensuring your chin is above the bar at the top.
• Avoid Kipping: Do not use your legs or momentum to help lift your body. Keep the movement strict to isolate the target muscles.
• Progression: If you are unable to perform a full chin-up, use resistance bands for assistance or perform negative chin-ups (focusing on the lowering phase) to build strength.
• Consistent Practice: Incorporate chin-ups into your regular workout routine to build strength and muscle over time.

Conclusion

Achieving well-defined and strong biceps requires consistency, proper technique, and variety. Incorporate a mix of compound and isolation exercises like barbell curls, dumbbell curls, hammer curls, preacher curls, and chin-ups. Focus on maintaining proper form, using controlled movements, and employing a full range of motion. Gradually increase weights to continue challenging your muscles. Ensure a balanced diet rich in protein, carbohydrates, and healthy fats to support muscle growth. Rest and recovery are equally important for optimal results. By following these principles, you'll see significant improvements in biceps size, strength, and definition. Stay consistent and dedicated to your training.

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Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Stretching exercises are a fundamental component of any fitness routine, offering numerous benefits for individuals of all activity levels. They help improve flexibility, enhance range of motion, and reduce the risk of injuries, making them essential for both athletes and those leading sedentary lifestyles. Stretching can alleviate muscle tension, promote relaxation, and improve circulation, contributing to overall physical and mental well-being. Incorporating a variety of stretching techniques, such as dynamic stretching for warming up and static stretching for cooling down, ensures comprehensive muscle conditioning. Whether you’re looking to enhance your athletic performance, recover from a workout, or simply improve your daily movement, regular stretching is key. This guide provides essential information and practical tips on different stretching exercises, ensuring you can safely and effectively integrate them into your fitness regimen. By making stretching a daily habit, you can enjoy greater flexibility, improved posture, and a healthier, more active lifestyle.

Best 10 Stretching Exercises

1. Standing Hamstring Stretch

The standing hamstring stretch is a fundamental exercise designed to improve flexibility in the hamstrings, which are the muscles located at the back of your thighs. This stretch helps to alleviate tightness and can prevent injuries, especially for individuals who engage in physical activities that involve the legs.

How to Do It

1. Starting Position

• Stand up straight with your feet hip-width apart.
• Keep your knees slightly bent to avoid locking them.

2. Bend Forward

• Slowly bend forward at the hips, keeping your back straight.
• Reach down towards your toes, keeping your hands parallel to the ground.
• If you can’t reach your toes, reach as far down your legs as you comfortably can.

3. Hold the Stretch

• Once you feel a gentle stretch in your hamstrings, hold the position.
• Keep your head relaxed and your neck in a neutral position.

4. Return to Starting Position

• Slowly rise back up to the starting position, rolling up through your spine.
• Take a deep breath as you come up to avoid dizziness.

5. Repeat

• Perform the stretch 2-3 times, holding each stretch for 20-30 seconds.

Tips and Tricks

• Warm-Up First: Always do a light warm-up (e.g., jogging in place) before stretching to prepare your muscles and reduce the risk of injury.
• Engage Your Core: Keep your abdominal muscles engaged to support your lower back during the stretch.
• Avoid Bouncing: Stretching should be smooth and steady. Avoid bouncing or jerking movements, as this can cause muscle strain.
• Listen to Your Body: Stretch to the point of mild discomfort but never pain. If you feel pain, ease back until you find a comfortable stretch.
• Breath Deeply: Focus on deep, steady breaths to help relax your muscles and enhance the stretch.
• Progress Gradually: If you’re new to stretching, you may not reach very far at first. That’s okay—consistency and gradual progress are key.
• Maintain Good Posture: Keep your back straight and avoid rounding your shoulders as you bend forward.
• Use Support if Needed: If you find it difficult to reach the floor, use a chair or yoga blocks for support.

2. Quadriceps Stretch

The quadriceps stretch targets the quadriceps muscles, which are located at the front of your thighs. This stretch is beneficial for improving flexibility, reducing muscle tightness, and preventing injuries, especially in activities that involve running, jumping, or cycling.

How to Do It

1. Starting Position

• Stand tall with your feet hip-width apart.
• You can hold onto a wall, chair, or another stable object for balance.

2. Grab Your Ankle

• Bend your right knee and bring your right heel up towards your buttocks.
• Reach back with your right hand and grasp your right ankle.

3. Align Your Knees

• Keep your knees close together, with your bent knee pointing straight down.
• Ensure that your standing leg is straight but not locked.

4. Hold the Stretch

• Gently pull your right ankle towards your buttocks until you feel a stretch in your right quadriceps.
• Hold the position for 20-30 seconds.

5. Switch Sides

• Slowly release your right ankle and return to the starting position.
• Repeat the stretch on your left leg.

6. Repeat

• Perform the stretch 2-3 times on each leg.

Tips and Tricks

• Warm-Up First: Perform a light warm-up (e.g., brisk walking or jogging) before stretching to prepare your muscles.
• Maintain Good Posture: Stand tall and keep your back straight throughout the stretch.
• Engage Your Core: Activate your core muscles to help maintain balance and support your lower back.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breath Deeply: Breathe deeply and steadily to help relax your muscles and enhance the stretch.
• Use Both Hands: If you have difficulty balancing, you can use both hands to hold onto a stable object for better stability.
• Gradual Progress: If you’re new to stretching, you may not be able to bring your heel very close to your buttocks. That’s okay—gradual improvement is more important than forcing the stretch.
• Stretch Both Sides Equally: Ensure you spend equal time stretching both legs to maintain balanced flexibility.
• Stay Relaxed: Avoid tensing other parts of your body, such as your shoulders or neck, while performing the stretch.

3. Butterfly Stretch

The butterfly stretch is an effective exercise for improving flexibility in the inner thighs, hips, and groin area. It helps to alleviate tension and tightness, promoting better mobility and preventing injuries. This stretch is commonly used in yoga and various fitness routines.

How to Do It

1. Starting Position

• Sit on the floor with your back straight and your legs extended in front of you.

2. Form the Butterfly Position

• Bend your knees and bring the soles of your feet together.
• Pull your heels towards your pelvis as close as comfortably possible.

3. Hold Your Feet

• Grasp your feet or ankles with both hands.
• Keep your back straight and your shoulders relaxed.

4. Press Your Knees Down

• Gently press your knees towards the floor using your leg muscles. Avoid forcing them down with your hands.
• You should feel a stretch in your inner thighs and groin.

5. Lean Forward (Optional)

• To deepen the stretch, you can lean your torso slightly forward from your hips while keeping your back straight.
• Be gentle and avoid rounding your back.

6. Hold the Stretch

• Maintain the position for 20-30 seconds.
• Breathe deeply and steadily throughout the stretch.

7. Release

• Slowly release the stretch and return to the starting position.
• Repeat 2-3 times.

Tips and Tricks

• Warm-Up First: Perform a light warm-up (e.g., walking or light jogging) before stretching to prepare your muscles.
• Maintain Good Posture: Keep your back straight and avoid slouching or rounding your shoulders during the stretch.
• Avoid Forcing: Stretch to the point of mild discomfort but never pain. Forcing your knees down can cause injury.
• Breath Deeply: Deep, steady breathing helps relax your muscles and enhance the stretch.
• Use Props: If you have difficulty reaching your feet, you can hold onto your ankles or use a towel around your feet for assistance.
• Stay Relaxed: Keep your upper body relaxed, and avoid tensing your shoulders or neck.
• Consistent Practice: Regularly incorporating the butterfly stretch into your routine will gradually improve your flexibility.
• Progress Gradually: If you’re new to stretching, start with a comfortable range of motion and gradually increase the depth of the stretch over time.
• Modify If Needed: If you experience discomfort in your hips, you can place a cushion or yoga block under each knee for support.

4. Triceps Stretch

The triceps stretch is a simple yet effective exercise that targets the triceps muscles located at the back of your upper arm. This stretch helps to improve flexibility, reduce muscle tightness, and enhance the range of motion in your shoulders and arms. It is commonly included in warm-up and cool-down routines.

How to Do It

1. Starting Position

• Stand or sit up straight with your feet hip-width apart.

2. Raise Your Arm

• Lift your right arm overhead and bend your elbow, reaching your right hand down towards the middle of your back.

3. Support the Stretch

• Use your left hand to gently push your right elbow further down and back.
• You should feel a stretch along the back of your upper arm (triceps).

4. Hold the Stretch

• Maintain the position for 20-30 seconds, breathing deeply and steadily.

5. Switch Sides

• Release the stretch and return to the starting position.
• Repeat the stretch with your left arm.

6. Repeat

• Perform the stretch 2-3 times on each arm.

Tips and Tricks

• Warm-Up First: Lightly warm up your muscles with activities like jogging or arm circles before stretching to reduce the risk of injury.
• Keep Your Back Straight: Maintain good posture by keeping your back straight and your core engaged throughout the stretch.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breathe Deeply: Focus on deep, steady breaths to help relax your muscles and improve the effectiveness of the stretch.
• Relax Your Shoulders: Keep your shoulders relaxed and avoid hunching them up towards your ears.
• Support Your Neck: Make sure your neck stays in a neutral position and avoid straining it during the stretch.
• Consistent Practice: Incorporate the triceps stretch into your regular stretching routine to maintain and improve flexibility.
• Use Both Hands: If you have difficulty reaching your elbow, use a towel or strap to assist in pulling your arm down gently.
• Stretch Both Sides Equally: Ensure you give equal attention to both arms to maintain balanced flexibility.

5. Cat-Cow Stretch

The Cat-Cow stretch is a gentle, flowing movement between two poses that warms up the spine, increases flexibility, and stretches the back, neck, and torso. It is commonly used in yoga practice and is excellent for improving spinal mobility and relieving tension.

How to Do It

1. Starting Position

• Begin on your hands and knees in a tabletop position.
• Place your wrists directly under your shoulders and your knees under your hips.
• Keep your head in a neutral position and gaze down at the floor.

2. Cat Pose

• Exhale and round your spine towards the ceiling.
• Tuck your tailbone and draw your belly button towards your spine.
• Drop your head and tuck your chin towards your chest, stretching the back of your neck.

3. Cow Pose

• Inhale and arch your back, letting your belly sink towards the floor.
• Lift your head and tailbone towards the ceiling, creating an opposite curve in your spine.
• Gaze forward or slightly upward without straining your neck.

4. Flow Between Poses

• Continue to flow between Cat Pose and Cow Pose, coordinating your breath with the movements.
• Exhale into Cat Pose and inhale into Cow Pose.
• Repeat the sequence for 5-10 breaths, or as long as it feels good.

Tips and Tricks

• Warm-Up: Although Cat-Cow is a gentle stretch, it's still beneficial to warm up slightly, especially if you’re stiff or tight.
• Alignment: Ensure your wrists are under your shoulders and your knees are under your hips to maintain proper alignment.
• Breath Coordination: Focus on your breath, allowing the exhalation to guide you into Cat Pose and the inhalation to guide you into Cow Pose.
• Smooth Movements: Transition smoothly between the two poses, allowing your spine to move fluidly.
• Avoid Overextending: Move within your comfortable range of motion. Avoid forcing your spine into extreme positions.
• Engage Core Muscles: Keep your core slightly engaged to support your lower back throughout the movement.
• Listen to Your Body: If you experience any pain or discomfort, modify the movement or stop and rest.
• Consistent Practice: Regularly incorporating Cat-Cow into your routine can improve your spinal flexibility and relieve tension in your back and neck.
• Props and Modifications: If you have wrist discomfort, you can perform the stretch on your forearms instead of your hands.

6. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a restful and gentle yoga pose that stretches the back, hips, thighs, and ankles while promoting relaxation. It is often used as a resting position in yoga practices to help relieve stress and tension.

How to Do It

1. Starting Position

• Begin on your hands and knees in a tabletop position.
• Bring your big toes together and sit back on your heels.
• Spread your knees apart to a comfortable width.

2. Lower Your Torso

• Exhale and lower your torso between your knees.
• Extend your arms forward with your palms facing down, or you can place your arms alongside your body with palms facing up.

3. Rest Your Forehead

• Rest your forehead on the mat.
• Allow your neck and shoulders to relax completely.

4. Hold the Pose:

• Close your eyes and take slow, deep breaths.
• Hold the position for 30 seconds to a few minutes, depending on your comfort level.

5. Return to Starting Position

• To come out of the pose, gently use your hands to lift your torso and return to the tabletop position.

Tips and Tricks

• Comfort and Support: If your forehead does not comfortably reach the floor, place a folded towel or a yoga block under your forehead for support.
• Knee Modifications: If you experience discomfort in your knees, you can place a rolled-up blanket or towel between your calves and thighs for added cushioning.
• Arm Positions: Experiment with different arm positions. You can extend your arms forward, place them alongside your body, or bend them with your hands resting under your head for more comfort.
• Hip Flexibility: If sitting back on your heels is uncomfortable, place a folded blanket or cushion between your thighs and calves to reduce the strain.
• Breath Focus: Focus on deep, steady breaths to enhance relaxation. Inhale deeply through your nose and exhale slowly, allowing your body to relax further with each breath.
• Listen to Your Body: If you feel any pain or discomfort, ease out of the pose and adjust your position. Child’s Pose should feel relaxing and restorative.
• Use Props: Props like blankets, cushions, or blocks can be used to make the pose more comfortable and accessible.
• Stay Relaxed: Keep your entire body relaxed, especially your shoulders, neck, and back. Let gravity do the work.

7. Shoulder Stretch

The shoulder stretch is an effective exercise for increasing flexibility and relieving tension in the shoulders and upper back. It is particularly useful for people who spend long hours sitting at a desk or engaging in activities that cause shoulder strain.

How to Do It

1. Starting Position

• Stand or sit up straight with your feet shoulder-width apart.

2. Raise Your Arm

• Lift your right arm across your chest, keeping it straight but not locked.

3. Support the Stretch

• Use your left hand to grasp your right arm just above the elbow.
• Gently pull your right arm towards your chest, feeling a stretch in your shoulder and upper back.

4. Hold the Stretch

• Hold this position for 20-30 seconds, keeping your shoulders relaxed and your back straight.
• Breathe deeply and steadily.

5. Switch Sides

• Release the stretch and return to the starting position.
• Repeat the stretch with your left arm.

6. Repeat

• Perform the stretch 2-3 times on each arm.

Tips and Tricks

• Warm-Up First: Lightly warm up your muscles with activities like arm circles or light jogging before stretching to reduce the risk of injury.
• Maintain Good Posture: Stand or sit tall with your back straight and your core engaged throughout the stretch.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breathe Deeply: Focus on deep, steady breaths to help relax your muscles and improve the effectiveness of the stretch.
• Relax Your Shoulders: Keep your shoulders down and away from your ears to avoid unnecessary tension.
• Consistent Practice: Incorporate the shoulder stretch into your regular stretching routine to maintain and improve flexibility.
• Stay Relaxed: Avoid tensing other parts of your body, such as your neck or back, while performing the stretch.
• Use Both Hands: If you have difficulty reaching your arm, you can use a towel or strap to assist in pulling your arm gently.

8. Hip Flexor Stretch

The hip flexor stretch targets the muscles located at the front of your hips, which are crucial for various movements such as walking, running, and sitting. Stretching these muscles can help alleviate tightness, improve flexibility, and prevent lower back pain.

How to Do It

1. Starting Position

• Begin in a kneeling position on the floor.
• Step your right foot forward so that your right knee is bent at a 90-degree angle and your left knee is on the ground.

2. Align Your Hips

• Keep your hips square and facing forward.
• Engage your core to support your lower back.

3. Stretch the Hip Flexor

• Slowly push your hips forward while keeping your upper body upright.
• You should feel a stretch in the front of your left hip and thigh.
• Ensure your right knee does not go beyond your toes to avoid knee strain.

4. Hold the Stretch

• Hold this position for 20-30 seconds, breathing deeply and steadily.

5. Switch Sides

• Return to the starting position and switch legs.
• Repeat the stretch with your left foot forward and right knee on the ground.

6. Repeat

• Perform the stretch 2-3 times on each side.

Tips and Tricks

• Warm-Up First: Lightly warm up your muscles with activities like walking or light jogging before stretching to reduce the risk of injury.
• Maintain Good Posture: Keep your back straight and your shoulders relaxed throughout the stretch.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breathe Deeply: Focus on deep, steady breaths to help relax your muscles and improve the effectiveness of the stretch.
• Engage Your Core: Activate your core muscles to support your lower back and maintain balance.
• Use a Cushion: Place a folded towel or cushion under your knee for added comfort, especially if you are on a hard surface.
• Gentle Movements: Move into and out of the stretch slowly and gently to avoid straining your muscles.
• Consistent Practice: Incorporate the hip flexor stretch into your regular stretching routine to maintain and improve flexibility.
• Modify if Needed: If you experience discomfort in your back, you can perform the stretch with your back knee slightly bent and avoid pushing your hips too far forward.

9. Calf Stretch

The calf stretch targets the muscles at the back of your lower leg, primarily the gastrocnemius and soleus muscles. Stretching your calves can help improve flexibility, reduce muscle tightness, and prevent injuries, especially if you engage in activities like running, walking, or cycling.

How to Do It

1. Starting Position

• Stand facing a wall, about an arm's length away.
• Place your hands on the wall at shoulder height for support.

2. Position Your Feet

• Step your right foot back, keeping it straight, and bend your left knee slightly.
• Ensure both feet are flat on the ground and pointing straight ahead.

3. Stretch the Calf

• Lean into the wall, bending your front knee more while keeping your back leg straight.
• Push your back heel into the ground until you feel a stretch in your right calf.
• Keep your back straight and hips facing forward.

4. Hold the Stretch

• Maintain this position for 20-30 seconds, breathing deeply and steadily.

5. Switch Sides

• Return to the starting position and switch legs.
• Repeat the stretch with your left foot back and right knee slightly bent.

6. Repeat

• Perform the stretch 2-3 times on each leg.

Tips and Tricks

• Warm-Up First: Lightly warm up your muscles with activities like walking or light jogging before stretching to reduce the risk of injury.
• Maintain Good Posture: Keep your back straight and your shoulders relaxed throughout the stretch.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breathe Deeply: Focus on deep, steady breaths to help relax your muscles and improve the effectiveness of the stretch.
• Keep Both Feet Flat: Ensure both heels remain flat on the ground to maximize the stretch in your calves.
• Adjust Foot Position: You can slightly adjust the distance between your front and back foot to find a comfortable and effective stretch.
• Stay Relaxed: Avoid tensing other parts of your body, such as your shoulders or neck, while performing the stretch.
• Use a Step or Curb: You can also perform a calf stretch on a step or curb by placing the ball of one foot on the edge and dropping your heel down.
• Consistent Practice: Incorporate the calf stretch into your regular stretching routine to maintain and improve flexibility.

10. Seated Forward Bend (Paschimottanasana)

The seated forward bend, or Paschimottanasana in yoga, is a calming and deeply effective stretch for the entire back of your body, especially the spine, hamstrings, and lower back. This stretch is beneficial for improving flexibility, relieving stress, and promoting relaxation.

How to Do It

1. Starting Position

• Sit on the floor with your legs extended straight in front of you.
• Flex your feet and press your heels away from your body.
• Sit up tall with your spine straight.

2. Reach Forward

• Inhale and raise your arms overhead, lengthening your spine.
• Exhale and hinge at your hips, reaching your hands towards your feet.
• Try to keep your spine as straight as possible while you reach forward.

3. Grasp Your Feet

• If possible, grasp your feet with your hands. If you cannot reach your feet, hold your shins, ankles, or use a yoga strap around your feet to help you stretch.
• Keep your head and neck relaxed.

4. Deepen the Stretch

• With each exhale, try to deepen the stretch by gently pulling yourself a little closer to your legs.
• Maintain a straight spine as much as possible to avoid rounding your back excessively.

5. Hold the Stretch

• Hold the position for 20-30 seconds, breathing deeply and steadily.
• Focus on relaxing into the stretch with each breath.

6. Return to Starting Position

• To come out of the pose, inhale and lift your torso back up to the starting position.
• Lower your arms and sit up tall.

7. Repeat

• Perform the stretch 2-3 times if desired.

Tips and Tricks

• Warm-Up First: Lightly warm up your muscles with activities like walking or gentle yoga poses before stretching to reduce the risk of injury.
• Use a Strap: If you can't reach your feet, use a yoga strap or towel around your feet to help you achieve the stretch.
• Bend Your Knees: If you have tight hamstrings, you can slightly bend your knees to make the stretch more accessible.
• Maintain Alignment: Focus on hinging at the hips rather than rounding the lower back to maintain proper alignment.
• Avoid Overstretching: Stretch to the point of mild discomfort but never pain. Overstretching can lead to injury.
• Breathe Deeply: Deep, steady breaths help relax your muscles and improve the effectiveness of the stretch.
• Stay Relaxed: Keep your shoulders, neck, and face relaxed to avoid unnecessary tension.
• Consistent Practice: Incorporate the seated forward bend into your regular stretching or yoga routine to gradually improve flexibility.
• Modify If Needed: If you experience discomfort in your lower back, sit on a folded blanket or cushion to elevate your hips and ease the stretch.

Conclusion

Stretching exercises are essential for maintaining flexibility, improving range of motion, and preventing injuries. By incorporating a mix of dynamic and static stretches into your daily routine, you can alleviate muscle tension, enhance circulation, and promote overall physical well-being. Consistency is key to seeing improvements, so make stretching a regular part of your fitness regimen. Always remember to warm up before stretching, avoid overstretching, and listen to your body to ensure safe and effective practice. With regular stretching, you can enjoy a more flexible, balanced, and healthier body.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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They might feel good when you’re repping them out, but crushing curl after curl after curl just isn’t enough if you’re serious about building sleeve-busting arms. Sorry to be the bearer of bad news, but if you want to develop super-sized arms then you're going to need tricep exercises and tricep workouts.

Think about it. They might be tucked away around the back (where you can't see them), but your triceps make up more than two-thirds of your upper-arm mass. That's a lot of muscle to neglect. Building thick, developed triceps means building thick, developed arms.

But if you were thinking that you could build serious arm size by just tacking on some tricep exercises to the end of your workout then think again. A study published in the Journal of Science and Medicine in Sport found that if you want to increase the size of small muscle groups like your shoulders, biceps, and triceps then you should be working them at the beginning of your session before you move on bigger muscles like your chest and back.

Below, we've collected the 16 best tricep exercises and some of the best tricep workouts. Start your training sessions with these and you'll be the proud owner of a pair of well-rounded guns in no time. Pew, pew.

What Are Your Tricep Muscles?

We know you want to get onto the best tricep exercises (that's why you're here right?), so we'll keep this short. Put simply, your triceps are the muscles located on the back of the upper arm and are made up of three heads: the lateral, medial, and long heads. If you want to hit all three heads then you're going to need a range of different exercises and a plethora of different tricep workouts, which is where the next section of this article comes in.

The 16 Best Tricep Exercises

Without further adieu, here are the 16 best tricep exercises that will hit your triceps from every angle. Oh, and if you're working from home, then numbers 9 to 16 have been selected with you in mind.

1. Close-grip Bench Press

The bench press is a great tricep exercise to work your chest and core. Placing your hands closer together makes it so your triceps have to work harder, which can lead to new growth and more strength.

How to do it:

• Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight.
• Lower the bar straight down, pause, and then press the bar back up to the starting position.

2. Rope Tricep Pushdown

This move zones in on your triceps – but only if you do it right. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose. If you can’t keep your shoulders down, lighten the load.

How to do it:

• Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.
• Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.

3. Tricep Dips (Advanced)

Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

How to do it:

• Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)
• Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)
• Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

4. Isolated Triceps Extension

When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves – unless you're regularly doing exercises like this one, with your arms over your head to isolate the long head.

How to do it:

• Sit on a bench and grab one dumbbell. Form a diamond shape with both hands to grip the top end of the weight. Raise the dumbbell over your head, keeping your elbows up and your core tight.
• Lower the dumbbell down the top of your back by bending at the elbow, maintaining your strong chest, and keeping your shoulders still.
• Raise the weight by fully extending your arms, pausing for a count to squeeze at the top of the movement.

5. Skullcrushers (Lying Triceps Extensions)

Whilst there are many variations of this move, they all have one thing in common: elbow extension. As the upper arms are locked in position, the long and lateral tricep heads are called into play. Increasing the angle of an incline bench will work your triceps long head while doing the movement on a decline bench places more emphasis on the lateral triceps head.

How to do it:

• Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up.
• Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Always keep your upper arms perpendicular to the floor.
• Slowly extend your arms back to the starting position without locking your elbows.

6. JM Press

"This isn't a lift that you're likely to see in a commercial gym," explains Strength and Conditioning coach Chris McCann. "Step inside any serious powerlifting gym and this is one of the key exercises for building super-strong triceps."

How to do it:

• Using a narrow grip, set up the same way you would for a close-grip bench press, with elbows set at a 45-degree angle from the body
• Grasp the barbell and unrack it, with your arms fully extended.
• Tuck your elbows about 45-degrees from your sides and point them toward your feet.
• Bend your elbows and lower the bar to meet somewhere between your upper chest and your chin, your forearms and biceps touching.
• Extend your elbows to press the bar straight up. That's one rep.

7. Underhand Cable Pushdowns

"Use two handle straps, rather than a straight bar, for a much more elbow-friendly exercise which will allow you to get a greater squeeze at end range," says McCann."

How to do it:

• Grasp two handle straps on a cable machine.
• Extend both arms down, pausing with tension and returning until the forearm is close to the upper arm.

8. Dumbbell Tricep Extensions

"Save these for the end of your session, doing high rep sets of 15+," says McCann.

How to do it:

• Grab a dumbbell and sit on a bench with back support.
• Extend your arm over your head until it is perpendicular to the floor and next to your head.
• Rotate your wrist so that the dumbbell is pointing to the floor.
• Slowly lower the dumbbell behind your head. Return to the starting position by flexing your triceps and breathing out.
• After completing the prescribed reps, swap arms and repeat. That's one set.

9. The Diamond Press-up

It doesn't get any more basic than this tricep exercise. The standard press-up is great for your chest and arms, but moving your hands closer together puts the emphasis squarely on your triceps. You're still going to get some work for your pecs with this variation, but your tri's should feel the burn by the time you're through.

How to do it:

• Lower yourself down into a standard plank or press-up position. Bring your hands close to each other at chest level, with your thumbs touching one another and your forefingers touching. Your spine should be straight, and your core and glutes should be squeezed tight.
• Lower yourself down to the floor. Pause, maintaining the squeeze in your core and glutes, then push back up to the original position by straightening your arms.

10. Bench Dip (Basic)

If you struggle with conventional dips, why not try the bench dip? Make sure you lower slowly, maximizing your time under tension before explosively pushing back up. Once you're through, your triceps will be burning.

How to do it:

• Stand facing away from a bench, grab it with both hands at shoulder-width.
• Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at the forearm creates a 90-degree angle.
• Using your triceps, lift yourself back to the starting position.

11. Dumbbell Floor Press

This variation of a classic bench press favors the lockout portion of the lift, which recruits your triceps to an extreme degree. And since the load is distributed differently with a dumbbell than a barbell, your stabilizing muscles have to work harder to keep the weight positioned correctly.

How to do it:

• Grab a dumbbell with each hand and lie with your back on the ground.
• Hold the dumbbells overhead and bend your arm to lower the kettlebells.
• Touch your elbows to the ground, pause, then press them back up.

12. The Classic Press-up

The old ones are the best ones. The traditional press-up works your chest, core, and your triceps. The beauty of this move is that it can be performed anywhere. You can make it harder by wearing a weighted vest.

How to do it:

• Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes, and heels.
• Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

13. One-Arm Kettlebell Floor Press

Using one arm at a time isolates the chest and triceps, ensuring the muscles are worked hard.

How to do it:

• Lie on the floor and hold a kettlebell in one hand, with your upper arm being supported by the floor.
• Extend your arm and press the kettlebell straight up toward the ceiling. That's one rep. Lower the kettlebell and repeat.

14. Elbow Extensions

"Aim for a really slow and controlled eccentric phase for this one," says McCann.

How to do it:

• From a press-up position, move onto your forearms and place your hands palm-down onto the floor.
• Press through your arms, extending your elbows until your arms are almost straight.
• Return to the starting position slowly and under control.

15. Deficit Press-Ups

"You'll get a longer range of motion, which means more time under tension and more muscle growth," explains McCann.

How to do it:

• Start with your feet together, hands at shoulder width and elbows extended.
• Place hands on an elevated object, such as palettes, weights, books, or blocks.
• Lower your body down, until it passes the elevated objects.
• Pause for a beat and drive back up.

16. Banded Pushdowns

"Save these for the end of your session, doing ultra-high rep sets of 30+," says McCann.

• Loop a resistance band around the pull-up bar above your head.
• Hold with a neutral grip, elbows bent, hands in front of your chest.
• Focus on your triceps and pull down, bringing your hands apart as you do so, to engage your target muscles fully.

The Ultimate 5-Move Tricep Workout

Any combination of those 16 exercises will give your triceps a good tricep workout, but here's how we build our tri's.

Resistance Bands Rope Pushdown

• Sets: 3
• Reps: 10
• Rest: 60 seconds

Attach a resistance band to a horizontal surface above your head. Keeping your elbows tucked in at your sides grab the band, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

Dumbbell Chest Press

Perform the dumbbell chest press and skull crusher as a superset

• Sets: 3
• Reps: 10-12
• Rest: Superset

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Dumbbell Skull Crusher

• Sets: 3
• Reps: 10-12
• Rest: Superset

Gripping the dumbbells, extend your arms straight up. Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

Bench Dips

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at the forearm creates a 90-degree angle. Using your triceps, lift yourself back to the starting position.

Diamond Press-Up

• Sets: 3
• Reps: 15-20
• Rest: 60 seconds

Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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When many people think of losing weight, one of the first things that come to mind is getting a totally toned and taut tummy. After all, who doesn't want to be able to slip into a pair of jeans without having to deal with a muffin top? Plus, losing belly fat is a surefire way to improve your health: Research links a larger waist size to heart disease, diabetes, and even some cancers. That said, we hate to break it to you, but doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.

Celebrity trainer and nutrition expert Jillian Michaels also says that doing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat. “I'm a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn,” she says.

Here are the best exercises and workouts to lose belly fat, according to personal trainers. Need more workout inspiration? Pick up the Tone Up in 15 workout DVD, which is filled with 15-minute total-body workouts that you can do at home.

1. Burpees: This exercise works your core, as well as your chest, shoulders, lats, triceps and quads, explains Michaels. Since burpees involve explosive plyometric movement, they'll get your heart pumping too.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead.

2. Mountain Climbers: Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.

How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank. Then, drive your left knee toward your chest and bring it back. Continue to alternate sides.

3. Turkish Get-Up: The Turkish-getup is a 200-year-old total-body exercise that involves using a kettlebell, and it's a favorite of celebrity trainer Ramona Braganza. While it is slightly complicated, she says that the total-body conditioning move is seriously effective for blasting belly fat.

How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Don't shrug your shoulder toward your ear with the supporting side. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position. Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.

Perfectly align your arms: wrist over the elbow, shoulder over elbow over the wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.

4. Medicine Ball Burpees: Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism—all while building a sleek set of six-pack abs.

How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

5. Sprawls: The sprawl is basically a burpee on steroids—a full-body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower body, especially your abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,” explains Braganza.

How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds.

6. Side-to-Side Medicine Ball Slams: “Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains Chris DiVecchio, trainer and founder of Premier Body & Mind. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,” he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.

How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.

7. Overhead Medicine Ball Slams: Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.

How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.

8. Russian Twists: The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.

How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.

9. BOSU Ball Planks: You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball.

It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. "When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated," he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.

How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.

10 .Running On an Incline: Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold, a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. "Your heart rate should elevate pretty quickly as you pick up your pace," she says.

Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. "This doesn't have to be an all-out sprint," says Penfold, but you should be working hard enough that you can't carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.

11. Rowing Machine: Just because you may not have access to open water, it doesn't mean you can't weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back, says Penfold.

Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you're finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat during your next rowing session," says Penfold.

12. HIIT: While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.

Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.

13. Strength Training: If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer. "Lifting heavy is where you see more of an afterburn effect. Your body continues to burn calories even after you leave the gym," Spraul says. Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength training, this 15-minute total-body workout is a great place to start.

14.Walking: Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a personal trainer based in New York City.

"It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an overproduction of cortisol—a stress hormone that's been shown to contribute to belly fat."

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to one pound of fat loss a week," says Gonzalez.

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a personal trainer based in New York City.

"It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an overproduction of cortisol—a stress hormone that's been shown to contribute to belly fat."

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to one pound of fat loss a week," says Gonzalez.

15.Yoga: Getting your Om on won’t burn as many calories as a hilly run or lifting weights, but it can help build muscle and improve your endurance, which are all crucial for boosting your metabolism. Some of the highest calorie-blasting yoga poses include plank, chair, Chaturanga, and wheel. New to yoga and aren't sure where to start? Learn more about the different types of yoga to help you find the best practice that fits your workout goals.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Acne is a common skin disease that affects an estimated 85% of people at some point in their lives.

Symptoms include pesky pimples, which can be frustrating and difficult to get rid of.

While conventional treatments can be effective at getting rid of pimples, they are often associated with adverse effects, such as skin irritation and dryness.

Because of this, a lot of people have turned to natural alternatives. There are a lot of natural acne remedies out there, but only a handful are scientifically proven to help.

Here are 4 natural remedies that have been proven to get rid of pimples fast.

1. Spot Treat With Tea Tree Oil

Tea tree oil is extracted from the leaves of the tree Melaleuca alternifolia, which is native to Australia.

It’s well-known for its ability to fight bacteria and reduce skin inflammation. Specifically, tea tree oil helps fight P. acnes and S. epidermidis, two types of bacteria that can cause pimples.

One study found that 5% tea tree oil gel was almost four times more effective at reducing acne lesions and almost six times more effective at reducing acne severity than a placebo.

In another study, a gel containing 5% tea tree oil was proven equally effective at reducing pimples as a lotion containing 5% benzoyl peroxide, a common acne medication.

The tea tree oil treatment also resulted in fewer adverse effects than benzoyl peroxide. These include dryness, irritation, and burning.

It’s important to note that tea tree oil is very potent and can cause redness and irritation when applied directly to the skin. For this reason, it should be diluted with water or carrier oil. You can purchase both tea tree oil and a carrier oil online.

How to Use Tea Tree Oil for Acne

• Combine one part tea tree oil with nine parts of water.
• Dip a cotton swab into the mixture and apply it directly to pimples.
• Apply moisturizer, if desired.
• Repeat this process one to two times per day, as needed.

SUMMARY

Tea tree oil fights inflammation and acne-causing bacteria. Applying it to the skin has shown that it may reduce pimples in some instances.

2. Spot Treat With Other Essential Oils

In addition to tea tree oil, there are many other essential oils with antibacterial and anti-inflammatory properties that can help clear up pimples quickly.

A large scientific review found that essential oils of cinnamon, rose, lavender and clove fight acne-causing bacteria, S. epidermidis and P. acnes.

Rosemary and lemongrass were also shown to effectively inhibit P. acnes.

One study compared the acne-fighting abilities of clove-basil oil, 10% benzoyl peroxide, and a placebo. Both the 2% and 5% clove-basil oils were found to be more effective and faster at reducing pimples than benzoyl peroxide.

Another study found that a gel containing acetic acid, orange and sweet basil essential oils resulted in a 75% increase in the healing rate of pimples.

Like tea tree oil, these essential oils are very concentrated and can cause irritation if applied directly to the skin.

A wide variety of essential oils are available online, including clove oil.

How to Use Essential Oils for Acne

• Combine one part essential oil with nine parts of water.
• Dip a cotton swab into the mixture and apply it directly to pimples.
• Apply moisturizer, if desired.
• Repeat this process one to two times per day, as needed.

SUMMARY

Other essential oils including cinnamon, rose, lavender, clove, and rosemary have been found to inhibit acne-causing bacteria. Applying these oils to the skin may help reduce pimples.

3. Apply Green Tea to the Skin

A lot of people drink green tea for its health benefits, but it can also be helpful when applied directly to the skin.

Green tea contains flavonoids and tannins, which are known to help fight inflammation and bacteria that may cause pimples.

It is also high in the antioxidant epigallocatechin-3-gallate (EGCG), which has been shown to fight inflammation, reduce sebum production and inhibit the growth of P. acnes in people with acne-prone skin.

Multiple studies have shown that people with acne experience significantly less sebum production and pimples when they apply a 2–3% green tea extract to their skin.

There are a handful of skincare products on the market that contain green tea, but it is very simple and cost-effective to make your own mixture at home.

You can get a quality green tea online.

How to Use Green Tea for Acne

• Steep green tea in boiling water for 3–4 minutes.
• Allow the tea to cool.
• Apply it to your face with a cotton ball or spritz it on using a spray bottle.
• Leave it on for 10 minutes or overnight, and then rinse your face with water.
• Apply 1–2 times per day, as needed. It can be stored in the refrigerator for up to two weeks.

SUMMARY

Green tea is high in antioxidants that help reduce inflammation and fight bacteria. Applying it to the skin has been shown to significantly reduce pimples.

4. Moisturize With Aloe Vera

Aloe vera is a tropical plant with leaves that produce a clear gel.

When applied to the skin, aloe vera gel has been shown to help fight bacteria, reduce inflammation and promote wound healing.

Because of this, it’s a popular treatment for a variety of skin conditions including psoriasis, rashes, cuts, and burns.

There are limited studies on the ability of aloe vera to fight pimples specifically, but existing research is promising.

Aloe vera contains lupeol, salicylic acid, urea nitrogen, cinnamonic acid, phenols, and sulfur, all of which inhibit bacteria that might cause pimples.

In one study, varying concentrations of aloe vera gel were added to clove-basil oil lotion and evaluated for anti-acne properties. The higher the concentration of aloe vera in the lotion, the more effective it was at reducing pimples.

Another study found that using 50% aloe vera gel with tretinoin cream was significantly more effective at clearing up pimples than tretinoin cream alone. Tretinoin cream is an acne medication derived from vitamin A.

Although aloe vera gel on its own was not effective at treating pimples, it enhanced the anti-acne effects of clove-basil oil and tretinoin cream.

While there’s a possibility that aloe vera gel could help clear up pimples on its own, it may be more effective when combined with other remedies or medications.

How to Use Aloe Vera Gel for Acne

• Scrape the gel out of the aloe leaves with a spoon.
• Apply gel to the skin at the same time as other acne treatments. You may want to try mixing it with your other treatment, and then apply this to your skin. Or, you can apply the other acne treatment first, with the aloe gel over top.
• Repeat 1–2 times per day, or as desired.
• You can also purchase bottled aloe vera gel online, but make sure it is pure aloe and does not contain added ingredients.

SUMMARY

Applying aloe to the skin can help treat burns, heal wounds, and fight inflammation. It has been shown to increase the anti-acne effects of other treatments, but more research is needed on its effects when used on its own.

Longer-Term Acne Remedies

Several other natural acne treatments have been shown to be effective with consistent, long-term use.

Although the remedies below might not get rid of pimples quickly, they can help prevent and heal acne over time.

Take a Zinc Supplement

The mineral zinc plays a role in wound healing and can help reduce inflammation.

Because of this, it has been studied as a possible treatment for pimples.

Research has indicated that people with acne tend to have lower levels of zinc in their blood than those with clear skin.

Taking a zinc supplement has been shown to help. In fact, several studies have found that taking 30–45 mg of elemental zinc per day can significantly reduce pimples.

In one particular study, 48 people with acne took zinc supplements three times per day. After eight weeks, 38 of them experienced an 80–100% reduction in pimples.

Zinc is available in many forms, each containing a different amount of elemental zinc.

Regardless of what form you choose, it’s probably best not to take more than the recommended upper limit of 40 mg of zinc per day.

Taking too much zinc may cause adverse effects, including stomach pain and gut irritation.

You can buy zinc supplements online. Get a smaller dose so that you don't exceed the recommended limit of 40 mg.

Consume Brewer's Yeast

A specific strain of brewer's yeast called Saccharomyces cerevisiae Hansen CBS also seems to help decrease pimples when consumed by mouth.

Brewer’s yeast tends to be a good source of B vitamins, chromium, copper, iron and zinc. However, its ability to treat pimples is most likely due to its antibacterial effects.

One study compared the effectiveness of brewer’s yeast with that of a placebo over five months.

Pimples were healed or considerably improved in more than 80% of people taking the yeast preparation, while only 26% saw improvement in the placebo group.

Studies have shown brewer’s yeast to have no side effects, but a few people have reported mild gas, bloating or headaches after consuming it.

You can find the brewer's yeast for purchase online.

Try a Fish Oil Supplement

Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic (DHA).

Studies show that consuming EPA can help manage oil production, prevent pimples and help the skin maintain adequate hydration.

High levels of EPA and DHA have also been shown to decrease factors that contribute to inflammation, which may ultimately reduce the risk of pimples.

In one study, taking omega-3 fatty acid supplements containing both EPA and DHA daily for 10 weeks significantly reduced pimples in all 45 participants.

You can also get omega-3 fatty acids by eating walnuts, chia seeds, ground flaxseeds, salmon, sardines and anchovies.

However, the plant sources above contain the omega-3 fatty acid alpha-linolenic acid (ALA) and little to no EPA or DHA.

Taking a supplement with concentrated omega-3s can help you take in higher amounts of EPA and DHA to better treat pimples. You can find fish oil supplements to buy online.

Other Ways to Help Reduce Pimples

Although people have been using natural acne remedies for years, research on the topic is still emerging.

The remedies listed below may benefit acne-prone skin, but no studies exist on their ability to treat pimples:

Witch hazel: Applying witch hazel to the skin has been shown to fight bacteria and reduce inflammation, which could help prevent pimples).

Apple cider vinegar: The organic acids in apple cider vinegar may help kill acne-causing bacteria and reduce the appearance of scars.

Limit dairy intake: Two large studies reported that people who drank more milk tended to have more pimples, but more research is needed.

Try a honey and cinnamon mask: Honey and cinnamon have antioxidant, antibacterial and anti-inflammatory properties, so they may benefit acne-prone skin when applied to it.

Reduce stress: Some studies have linked stress to an increase in acne severity. Ask your healthcare provider about relaxation techniques and lifestyle changes that might help you reduce your stress levels.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Fibrous tissue, or scar tissue, is your body’s attempt to repair what has been damaged. It’s a natural part of healing that takes a lot of time and patience. However, there is something you can try to do to help the process and improve the appearance of scarred tissue.

We at Bright Side have found these 10 useful tips for those of you who would rather forget about bike accidents, clumsy shaving experiences, or painful surgeries and would like to make those reminders on their bodies fade away.

10. Vaseline

According to studies, Vaseline proved to be quite an effective and reliable remedy in comparison with expensive creams and serums. Applied 3 times daily for 1 to 3 weeks, this ointment helps you keep your skin hydrated, so scarred skin appears less dry and rough.

Best for:

• atrophic scars, left over chicken pox, and acne.
• stretch marks

9. Pure Aloe Vera gel

Aloe Vera has been used for centuries for its amazing therapeutic properties. Aloe Vera leaves contain a gel-like substance that promotes the skin regeneration process and has an anti-inflammatory and antiseptic effect on damaged skin. Apply Aloe Vera gel (just scoop it out of a leaf) directly on the scar, massaging in circular motions. Leave on for 30 minutes and wash it off. Apply twice a day and be consistent.

Best for:

• cesarean and other post surgical scars.

8. Silicone

If you have hypertrophic scars and keloids, you can also try some special bandages like silicone sheeting pads or self-drying silicone gel. Silicone-containing remedies increase hydration and protect scarred skin from bacteria. As a result, scarred tissue appears flatter and softer. You can start using silicone sheets 2 weeks after your wound has healed (12–24 hours a day for at least 2 months). Silicone gel should be applied twice a day until noticeable results are achieved.

Best for:

• Hypertrophic scars.
• keloids.

7. Essential oils (sandalwood oil and lavender oil)

Essential oils in general promote collagen synthesis and carry antiseptic, anti-inflammatory, astringent, and healing properties. Sandalwood and lavender essential oils, in particular, can support the healing and regenerative processes if used regularly. Try massaging essential oils into your scar and notice how it gradually becomes less noticeable.

Best for:

• All types of scars.

6. Massage

Another great and affordable way to help your scarred skin heal faster is to try to massage the area with lotion. If you gently massage the scar for 15-30 seconds a few times a day, it’ll help break down the dense bands of collagen that attach to underlying tissue.

Best for:

• Keloid scars
• cesarean scars and other surgical scars.

5. Sunscreen

If you want to help your scarred skin heal, never expose it to aggressive ultraviolet rays. They slow the regenerative process and “help” your cells produce pigment, causing dark spots and discoloration. Always use your favorite sunscreen with an SPF of 15 or higher.

Best for:

• All kinds of scars and especially acne scars.

4. Onion extract

Due to their anti-inflammatory, antioxidant, and antibacterial properties, onion extract-based topical gels may significantly reduce the height and soften scarred tissue without side effects. Try using onion extract gel on hypertrophic scars 3 times a day during the early postsurgical period.

Best for:

• Burn scars
• Hypertrophic scars from surgical wounds.

3. Apple cider vinegar + honey

Due to its antimicrobial and antioxidant properties, apple cider vinegar is widely used as a natural disinfectant and astringent. It won’t help you get rid of those old acne scars completely, but it will surely reduce them so they are not as noticeable. To avoid redness and inflammation mix apple cider vinegar with raw honey, apply to the scars, and rinse after 10 minutes.

Best for:

• Acne scars.

2. Oils (olive oil and coconut oil)

Natural plant oils have a wide range of great therapeutic effects. Coconut oil, for example, contains lauric, caprylic and capric acids, which help heal damaged skin by stimulating collagen production. Olive oil is rich in vital vitamins that promote the healing process of acne scars, keeping your skin hydrated and nourished. Try massaging the scar with olive or coconut oil for 5-10 minutes several times a day until you get the desired result.

Best for:

• Acne scars.

1. Vitamin C

This may sound surprising but it’s vitamin C, not vitamin E, as many of us believe, that may gradually improve the appearance of scars. To boost the synthesis of collagen, our skin needs vitamin C. It also helps improve skin elasticity, reduces redness, and promotes wound healing. Doctors recommend both internal (drinks) and topical (creams) use.

Best for:

• Acne scars
• Fine surgical scars

The good news is that many scars fade over time, but if you have a deep, old scar that won’t go away, you should consult your doctor because no scar can be completely eliminated without serious invasive procedures. But as they say, prevention is better than cure. So, here’s what you can do to your wound to prevent bad scars:

• Keep the wound clean and moist by applying a moisturizing ointment.
• Always cover the wound with an adhesive bandage.
• Avoid excessive sun exposure and apply sunscreen.
• Don’t use any treatments on an open wound.
• Don’t pick a scab off your healing wound.
• Get some exercise.
• Be consistent and patient.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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After a lot of trial and error, we can safely say that we have amassed a few golden techniques that form our top 10 beauty tips. These tips have stood the test of time, proven the effectiveness and have completely transformed the way we take care of our skin. If you’re curious to know what they are, read on.

1. Never give sunscreen a miss: Although this is one piece of advice you’ve probably heard a thousand times before, one more time won’t hurt. It is one of the best top 10 beauty tips we’re about to give you. Wear sunscreen every day irrespective of the season or whether you’re indoors or outdoors. Besides protecting your skin against the harmful UVA and UVB rays of the sun, it is also the best anti-aging tool you would ever use. A broad-spectrum sunscreen protects your skin against wrinkles, pigmentation, dark spots as well as skin cancer. Pick a sunscreen that has a non-comedogenic formula to prevent skin breakouts. The Pond’s Sun Protect Non-Oily Sunscreen SPF 50 is something we totally recommend. It has a non-oily, non-comedogenic and hypoallergenic formula that is suitable for all skin types and effectively protects skin against major skin problems caused due to sun exposure.

2. Always carry a lip balm: Lip balm is probably the most versatile product ever made and it is mandatory to have one with you at all times. Apart from the obvious, lip balm has some amazing beauty uses that will leave you pleasantly surprised. From moisturizing your cuticles, calming down frizzy hair or cowlicks to highlighting your face, this little hero does a lot more than just protect your lips from chapping. A tinted lip balm can be used to add a slight pop of color to your face when applied as a blush to your cheeks. A non-tinted lip balm can be lightly patted into cheekbones and the bridge of your nose to make your skin glow.

3. Layer skincare products the right way: If there is one question we get quite often, then it definitely has to be about how to layer skincare products correctly. This beauty tip for face will definitely change your skincare game and make the products work more effectively. Think of your skin as a sponge that wants to soak up all the good stuff that you give it in the form of skincare products. But in order for your skin to perfectly absorbing everything, it is important to layer the skincare products properly. Always start by applying thinner, watery textured products first and leave the thickest, creamiest products for the end. This helps the skin because heavy creams and oils help seal all the products that have been applied prior.

4. Keep your hands off your face as much as you can: That you need to avoid touching your face as much as possible, has to be one of the top 10 beauty tips ever! Your hands come in contact with a lot of things throughout the day and end up collecting a lot of dirt, grime, and germs. Each time you touch your face for anything, you are leaving behind a lot of germs, creating a minefield of potential zits. Avoid touching your face without thoroughly washing your hands with an antibacterial soap (nope, sanitizers don’t count here).

5. Drink the right kind of liquid: Although this sounds strange, hear us out, because this top beauty tip for face is extremely helpful. It is quite tempting to grab our hard-to-wake-up-without cup of strong morning coffee, is it really helping your skin in any way? According to dermatologists, choosing the right beverage can actually turn out to be a game-changer for your skin. Drink about half a liter of water every morning to brighten, oxygenate, and hydrate your skin. Drinking a glass of fresh green juices with lots of veggies every day for breakfast is another great way to transform your skin in a matter of days.

6. Remove your makeup without fail: If you’re someone who skips removing their makeup more often than not, then you may want to write this beauty tip down and paste it next to your bed as a gentle reminder. At the end of a long, tiring day, it can be super tempting to jump right into bed by just washing your face using a face wash. But this is the perfect gateway for bad skin. It is important to thoroughly clean and remove every last bit of makeup from your place before you go to sleep as failing to do so will clog your pores and give rise to bad zits and acne.

7. Exfoliate regularly without fail: Although all of us are aware of the umpteen benefits of this amazing beauty tip for face, we are also guilty of not exfoliating on a regular basis. Apart from sloughing away dead skin cells, exfoliating your skin is extremely important for any skincare treatment or cream to work effectively. Exfoliation thoroughly cleanses your pores from deep within, making it squeaky clean. Therefore it is mandatory to exfoliate at regular intervals to slough away the accumulated dead skin cells that are clogging your pores and forming a layer on your skin. It is also a great way to ensure that your makeup goes on smoothly without appearing cakey on the skin.

8. Setting spray will change your makeup game: By now, we are sure primer would have become an indispensable part of your routine to prep your skin for long-wearing makeup application. But if there is one more thing that you need to include in your beauty routine then it is a setting spray. After you finish your makeup, just a few spritzes of setting spray will keep everything in place. Makeup setting spray has found a place in our top 10 beauty tips because not only do they keep makeup from budging, they also have skin cooling, hydrating, brightening and glow-inducing benefits.

9. Get into the practice of double cleansing your face: Cleansing your face once seems like a task to most women, imagine double cleansing! Double cleansing is a fundamental step to achieving soft, glowing and flawless skin, but unfortunately, it is one beauty tip that is not talked about enough. This two-step cleansing process starts with an oil-based cleanser, which is then followed by a water-based one. The first step removes all traces of makeup and dust, while the second step aims to remove stubborn grime that usually stays behind. The process of double cleansing not only leaves your face clean AF, but it also eliminates the possibilities of clogged pores as well as acne.

10. Follow a healthy diet: This one amazing beauty tip for face is perhaps going to change your skincare game for the better. All your topical creams and serums will take longer to show results if you don’t pair it up with a healthy diet. Good skin and hair should always consist of a nutrition-rich diet that is an excellent mix of fruits, vegetables, nuts, cereals, and pulses. Increase the intake of raw or boiled food, include as many fruits and veggies in your meals as possible by choosing to have salads, smoothies, and juices.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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There is hardly any woman out there who doesn't love a glow on her skin. This is quite possibly a situation for men as well. Each one of us desires clear and glowing skin that gives a reflection of a flawless personality that everyone envies. Glowing skin is also a sign of healthy and problem free skin that gives you a reason to feel confident about yourself and develop a rapport that you always craved for.

However, no one is born with perfection but there is a high probability that with some effort, tips, tricks and natural remedies one can really achieve glowing skin not gradually but immediately. Yes, according to researchers, bringing glow on the skin overnight is possible and to know more about this, you can keep reading the guide how to get glowing skin overnight below.

How To Get Glowing Skin Overnight:

The top tips and ideas below are well-reviewed of their effectiveness and will surely give you the expected outcomes. All you need to do is follow them with due diligence.

1. Use Sesame And Rice Scrub To Get Glowing Skin Overnight

This is one of the instantly glow giving face packs and scrub that can be used at night for getting outcomes overnight. Rice and sesame seeds should be soaked in water at night and then made into a fine paste in the morning. This should be applied on the skin and face and then washed off after 2 minutes with cool water. Sesame nourishes the skin and rice exfoliates.

2. Milk Application To Get Glowing Skin Overnight

Take some low fat milk and apply a thin layer of the same on the skin and the face at night. This should be massaged on the skin with strokes that go upwards till the milk is completely absorbed. In the morning, wash the skin with a mild face wash and pat dry to get the outcomes

3. Get Plenty Of Water To Get Glowing Skin Overnight

Having about 10-12 glasses of water the day before and especially some of the water before going off to sleep is a good way to flush out the toxins and the bacteria from the skin. This is an instant way to get the glow overnight.

4. Sleep On Time To Get Glowing Skin Overnight

Along with sleeping early, make sure you take at least 8 hours of sleep before getting up in the morning. This will reduce the chances of dark circles and puffiness and increase the possibility of glow on the face early in the morning.

5. Use Sleeping Packs To Get Glowing Skin Overnight

There are a lot of sleeping packs available in the market that can be applied after cleansing it with a mild face wash. Massage the sleeping pack on the face with upward strokes. This will help the pack be absorbed by the skin and not give you any greasy feel. With cold water and a cleanser wash the face in the morning for that instant glow.

6. Exfoliate The Skin To Get Glowing Skin Overnight

For those who want a glow overnight on the facial skin should be aware of the fact that exfoliation is one of the ways in which glow can be restored. It is in fact one of the most easy and efficient ways to get through your aims.

7. Moisturize The Skin At Night To Get Glowing Skin Overnight

Moisturizing the skin helps in proper nourishment and should be done at least twice in a day, once in the morning and once at night. One should know that using a good moisturizer on the skin helps in giving the glow you desire in an entire night.

8. Avoid Hot Baths At Night To Get Glowing Skin Overnight

Hot baths flushes out the nourishment of the skin and thus makes it dry and dull. Avoiding hot baths at night will keep the skin supple and soft and thus give you glowing skin in the morning.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U

Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends

Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.

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Are you fed up with your skin being oily? Making it dull and uneven? Then your average face creams make no difference and may irritate your skin further. You need creams that are specially designed to repel excess oil and blotchiness from your surface. Here is a list of fairness creams that are best suited for oily skin types in an Indian market making your skin ravishing!

Best Fairness Creams For Oily Skin In India:

Here is a list of the best fairness creams in the Indian market:

1. Lotus Herbals White Glow

This fairness cream by Lotus herbals is an incredible combination of gel and cream that can be spread quickly, and your skin imbibes it with high-quality SPF straightaway. It is well suited for people with oily to a combination skin type.

Key Ingredients: Saxifraga extracts, Mulberry, and milk enzymes.

Pros:

• Makes your skin look supple.
• It gives you a bright and radiant surface.
• Lightens your discoloration.

Cons:

• None

Rating: 4.5/5

2. Olay Day Cream Natural White Fairness Moisturiser SPF 24

It lightens your skin tone by reducing melanin transfer when you sleep. The nutrients like provitamin B5 and vitamin E keep your skin hydrated. It has SPF 24, which provides a layer of protection for your skin.

Key Ingredients: Niacinamide, provitamin B5, vitamin E.

Pros:

• Makes your skin grease-free.
• Gives antioxidant protection.
• Lightens your skin tone evenly.
• Affordable.

Cons:

• It doesn’t reduce dark spots as quickly as it says.

Rating: 4.5/5

3. Himalaya Herbal Fairness Cream

This is a fairness cream by Himalaya with herbal properties and no added chemicals. It is one of the best whitening creams for oily skin. The all-natural ayurvedic ingredients easily integrate into your skin, prevent your skin from getting dark, and adds shine. It has a powdery steadiness that makes your surface spotless.

Key Ingredients: Phyto vitamin complex, saffron, Alfalfa.

Pros:

• The ingredients are all-natural.
• Keeps your skin hydrated.
• It works well for oily skin.

Cons:

• No great reviews for fairness results

Rating: 3.2/5

4. Revlon Touch and Glow

This fairness cream by Revlon has botanical extracts, multivitamins that are good for oily skin. SPF 15 is in lesser quantity than desired, providing a matte finish to your look and stimulates cell revival. It is the best solution for men and women for oily skin.

Key Ingredients: Advanced Vitamin Agent, honey, dual sunscreen.

Pros:

• It quickly absorbed into your skin.
• Gives your surface natural and radiant look.
• Makes your skin visibly fair.

Cons:

• It might not be useful for pimple-prone skin.

Rating: 3.6/5

5. Garnier Skin Naturals Light Complete Serum Cream SPF 19

This is a fairness serum cream by Garnier enriched with yuzu lemon. Also called the king of lemons yuzu, lemon has a high concentration of vitamin C that has brightening, anti-oxidant and exfoliating properties. It also has 3x vitamin C, which makes the serum cream penetrate the skin quickly, giving you a lasting glow. SPF 19 protects the skin from harsh UV rays.

Key Ingredients: Yuzu lemon, 3x vitamin C, SPF 19.

Pros:

• It keeps your skin hydrated throughout the day.
• Reduces dark spots.
• Brightens your skin.

Cons:

• May cause little breakouts.

Rating: 4.2/5

6. Lakme Absolute Perfect Radiance Skin lightening Day Crème

This fairness cream by Lakme has skin lightening vitamins and microcrystals that give you a fair and radiant look. It is infused with vitamins and smooth texture, which is suitable for all skin types. The presence of SPF 30 creates a protective layer for your skin from sun damage.

Key Ingredients: Vitamin B3, microcrystals, sunscreens.

Pros:

• It works as a mild sunscreen.
• It doesn’t make skin greasy.
• And it has a mild floral fragrance.

Cons:

• May not work for very damaged skin.

Rating: 3.9/5

7. Fair and Lovely Fairness Cream

It is one of the best selling fairness creams in India. It comes in various price ranges, making it affordable by anyone. Power-packed with multivitamins and no alcohol makes it a perfect product to obtain fair and bright skin. It is suitable for all skin types across all seasons.

Key Ingredients: Multivitamin boost, tri fair vitamin complex.

Pros:

• It gives you clear skin.
• Doesn’t make skin greasy.
• Budget-friendly product.

Cons:

• Doesn’t work well for damaged skin.

Rating: 3.7/5

8. Clean and Clear Fairness Cream

This fairness cream from clean and clear is oil-free and unclogs your pores, giving you a pinkish glow. The cherry extracts and multivitamins brighten and lighten your skin, instantly protecting your skin from the harmful UV rays. Rice oil controls the secretion of excess oil.

Key Ingredients: Multivitamins, cherry extracts, pure rice oil.

Pros:

• Gives your skin a pinkish glow.
• Brightens complexion.
• Lightens blotches.

Cons:

• It can dry out your skin on continuous use.

Rating: 3.1/5

9. Ponds White Beauty Fairness Cream

The fairness creams by Ponds is the best option to moisturize and add a pinkish glow to your skin with continuous use. It is non-oily, and light feels to the surface. Genwhite actively absorbs blackness from the source and takes antioxidant action on dark circles.

Key Ingredients: Niacinamide (Vitamin B3), Stearic Acid & Palmitic Acid, Glycerin.

Pros:

• Keeps skin fresh.
• Brightens complexion.
• Lightens blemishes

Cons:

• It may cause a patchy effect.
• SPF is not adequate.

Rating: 3.9/5

10. L’Oreal Paris Skin Perfect 20+ Anti-Imperfections + Whitening Cream

If you are experiencing premature signs of aging, then this is the cream for you. The vitamin 3x technology with a combination of vitamin B3, vitamin C, and vitamin E are rich with skin enhancing properties along with deep whitening of your skin naturally. It nourishes your skin from within and protects your skin from UV rays.

Key Ingredients: Perlite and Salicylic Acid.

Pros:

• Boosts skin health.
• Lightens skin complexion.
• Moisturizes your skin.

Cons:

• No specific SPF rating.

Rating: 4/5

How to Use These Fairness Creams:

Unless there is a specified instruction to use these creams in a certain way, it is mentioned at the back of the package. Otherwise, you can follow these simple steps to use these creams to achieve the desired results:

• Wash your face properly before you apply any cream.
• Apply dots of the creams all over your face.
• Slowly massage circularly and spread the cream evenly on your face.
• Let the cream completely penetrate your skin.

The above mentioned are some of the best fairness creams for oily skin. They are readily available in online and physical stores. These creams help you deal with the problems that arise with oily skin. Along with using these creams, it is necessary to use a mild cleanser at least twice a day before you apply any cream for effective results. Pick a cream and take charge of your skincare!

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Long-term committed relationships can be challenging. In the midst of busy schedules and crazy work lives and our kids’ school and sports, it can be all too easy to take your spouse for granted. Or when he hurts you, it can be hard to recognize that there’s unresolved bitterness blocking you from really showing that you love your spouse.

You don’t necessarily have to build an app to love your spouse better; in fact, sometimes all it takes is some initiative. Here are 5 ways to love your husband better.

1. Take one action step each day

If you know your spouse’s love languages, make a concerted effort to do one thing each day to speak your spouse’s love language. If his love language is words of affirmation, slip a note into his pocket before he leaves for work, or send him a text. Or just tell him one thing you love about him before bed each night. Set a reminder on your phone each day at the same time reminding you to do one practical thing to let him know you value him.

2. Be mindful of your partner’s wants and feelings (not just me, me, me)

In our society, it’s so easy to become self-absorbed. I realize the minute I set foot in a developing country how used to having what I want when I want it I am. And in those situations where I’m serving those in need, it’s really good for me to learn more patience and to intentionally focus on others. Ask yourself: What does he want? What does he need? How can you help him? How can you see things a little more from his perspective?

3. Tell him what you need

As women, it’s especially easy for us to become caretakers and give too much. Sometimes we don’t even know what we need because we focus too much on taking care of everyone else. Ask yourself what you need. What do you really need? Then be brave, and use your voice.

4. Feel the feeling but do the right thing

Don’t react out of emotion or anger. (Be the person you want to be in your relationship).

5. Say thank you

There are so many things we can say thank you for each day. Find one of them, and be intentional. The difference between a great relationship and an okay one is so often just intentionality.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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If you are wondering if there are best practices of how to love your girlfriend, the answer is yes. Based on women’s expectations and a purely feminine perspective on romance, we compiled the top 15 ways to convey your affection and reach deeper levels of commitment with the girl you truly love. Hopefully, these tips will help you to build a healthier relationship where you both can achieve emotional and physical harmony.

1. Find your feet

Much of your mutual feelings rest on your strong, determined personalities. Make her fall in love with you over and over again by showing your strengths, adequate self-esteem and desire to improve, each day. This will make her proud of being with a man like you.

2. Don’t be scared of being emotional

Saying with words that you love her is never enough. Women view emotions as one of the most important parts of communication, so don’t be afraid of showing your affection by being romantic, open, expressive and extroverted. It doesn’t mean you should cry in delight every time you see her, but playing with the chemistry of touches and getting confessional from time to time may help.

3. Don’t bring your past into your relationship

Knowing how to love your girlfriend means proving that this place in your heart can be taken by the only woman in the whole world – and this is her. Don’t mention your past infatuations and don’t try to provoke her jealousy by any means. Women are pretty vulnerable when it comes to their beloved’s past, since they have no power over it. If she thinks you haven’t forgotten your past loves, this can make her look for consolation somewhere else.

4. Discover new shades of life together

Don’t make the mistake of wearing out your relationship with the same old actions or a lack of them altogether. She expects you to bring joy and adventure in her life, so if you are determined to develop a long-term affair or even marry her, build the foundation for your lasting happiness by being inventive and using your imagination to go beyond the ordinary.

5. Give, not take

Avoid any signs that you are with her only because it’s convenient for you. If you feel she is the one, commit to her as much as possible and look for new ways to invest in your relationship – not with money, but with your dedication and efforts.

6. Get to know her family and friends

Expressing your determination to explore as much of her world as possible will surely prove your respect and serious intentions. However, it’s not enough just to be introduced to someone from her close social circle. Go beyond that and make an effort to befriend these people, staying genuine and natural.

7. Cheer her up

Love is not only about being happy together. When you feel that she is going through a tough period, be here to help her out and cheer her up, for you are her immediate resort when it comes to psychological health. We know it’s difficult, but learn to deal with it and she will appreciate it!

8. Survive the dark moments

When you both are experiencing some hard times in your relationship, show that you are determined to fight back. Don’t give in readily – stand up and prove that your feelings are stronger than any undercurrents of life. She will be there too – ultimately, this is what really brings people together.

9. Abandon any sexist views

If you look closer, learning how to love your girlfriend is about taking her side and adopting an empathic approach to your relationship. She won’t be happy to learn that you hold some ignorant, offensive views about women in general. If you do, consider changing your worldview to accept different opinions. Look for the proofs to contradict your prejudices in your chosen one.

10. Don’t press her weak points

Getting to know each other is beneficial in many ways. After a while you will grow familiar with her weak points, and it really takes to love someone to avoid using them to manipulate or humiliate your partner. Even in the heat of argument, reject any temptation to point to them as this is a wicked, irresponsible way to behave.

11. Let her know she’s exceptional

There can be no other woman in your life except her – and your mother. All other options are forbidden if you are really serious about your affair. In no circumstances use your manly powers to compare her to other girls you know, past and new alike.

12. Don’t let jealousy make you blind

This is the opposite of the previous point, and this is all about your attitude. You both are allowed to have friends of the same sex, period. As long as you stay within reasonable limits of socializing and don’t cross these self-imposed boundaries, you have nothing to worry about. Don’t let jealousy ruin your relationship with no real evidence.

13. Invite her to share your passions

Even if you have the strangest hobby in the world, don’t shy away and share it with her. If you wonder how to love your girlfriend, this is one of the most effective ways to prove your feelings to her. Also, it can be a good test of your compatibility and compassion. If she finds the things you are passionate about just lame, probably it’s the sign you may not stick together for long.

14. Don’t underestimate sex

This is a powerful instrument to bring you as close as possible, let alone a whole field for expressing your true feelings. Random encounters are quite different from making love to your soul mate, and your bed should become this sacred place to convey this simple truth.

15. Make plans for the future

Let her know that your feelings are here to stay and don’t be afraid to make long-term plans. This will encourage her and truly prove your dedication.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Rory was a pediatrician whom everyone loved. Though he was reserved, he was warm, humorous and charming, but his wife, Lisa, hardly ever saw him. Rory didn’t know the name of the family dog or even where the back door of their house was located, because he was hardly home enough to ever use it. This is one of the couples that Dr. John Gottman interviewed during his research on marriage.

With 91% accuracy, Dr. John Gottman can predict if a couple is going to divorce. Gottman has been researching what makes marriage work since 1972. That’s longer than I’ve been alive. He has found 7 principles that, if followed, guarantee you will stay in love and have a thriving marriage.

1. Make your emotional love map stronger

According to Gottman, an emotional love map describes the details you know about your spouse’s inner and outer world, their dreams, the details of their day, what colleague is annoying them at work, the most traumatic thing that’s happened to them, etc. And you keep updating this as they grow and change. If you don’t really know someone, how can you truly love them?

2. Cultivate fondness and admiration for one another

Fondness and admiration is the basis for a strong relationship. Sometimes the stresses of life and marriage have gotten in the way of even being able to feel fondly toward one another. Gottman suggests talking about the early days of your relationship and how you met and fell in love to see if you can unearth those original feelings. My husband and I love sharing the story of how we met in Africa even though we grew up three hours away from each other in the same state. We always come away feeling a bit more in love after sharing the story of how we fell in love.

3. Turn toward one another instead of away

When living with someone and sharing so much, it is easy to offend and hurt your spouse. But when we make “repair” attempts to fix something or even when nothing is wrong, but just to be close, it’s essential that we accept the partner’s desire to be close. Turn toward them instead of away.

4. Let your partner influence you

How much do you let your partner influence you? How much does your partner let you influence him? Learning to yield to one another and compromise is key. The other day my husband and I were with a friend who was lending us their truck to move a piece of furniture. I gave my husband a few pieces of practical input into the details and logistics of the next few hours. And my friend turned to me and said, “Wow, he actually listens to your input.” Apparently, her husband didn’t listen to her.

5. Solve problems well

Instead of focusing on the problems that have always been an issue between you, focus on the solvable ones. You can do this by making sure you start the conversation softly instead of harshly; know when you or your partner need to take a break if you’re overwhelmed by the discussion, learn to compromise and become more accepting of each other’s weakness.

6. Honor each other’s desires and dreams

Helping each other realize their dreams is one of the goals of marriage. Sometimes there’s a dream at the root of conflict, and it’s not evident and needs to be unearthed and realized by both parties. This will often help when working through a gridlocked problem. For example, a gridlocked problem could be very different comfort levels with expressing emotions. The dream or value in this for her is that it’s part of her identity and part of what gives meaning to her life. For him, he sees being emotional as weakness. They can be flexible and honor each other by accepting their spouse cannot change a basic personality trait.

7. Create shared meaning together

What things do you agree on that form the core of your identity or purpose in life? Maybe your spiritual faith is deeply important to you both. Maybe it’s serving the homeless or elderly or maybe you work hard to create certain family traditions and moments that give you shared meaning and purpose. Whatever it is, these things will strengthen your bond.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Do you remember the first days of your relationship with your spouse? If you were like me, your heart would flutter at a meaningful glance, flirtatious comment, or in my case, the handsomest guy I had ever met knocking on my door holding Belgian chocolate chip ice cream and asking if he could pray with me! After years of marriage, kids, demanding jobs, and hectic schedules, those fluttery feelings are distant memories. That doesn’t mean we can’t be romantic; it just means in our distraction we put it down and we need to pick it up where we left off.

One night as my husband, Mark, and I were driving home, I was feeling a little romantic. He was driving which gave me total music control, so I decided to play him a Tony Bennett song that we love. So crazy how one little switch on a playlist can change a boring car ride into a fun (or funny if you could see us singing) and romantic sing along serenade.

I’ve come to realize that one of the best parts of being married is always having someone to flirt with because at the end of the day, flirting is simply turning the ordinary moments into extraordinary moments. Unfortunately, we can forget that in the middle of our busy, distracted lives.

So here are 10 ways to flirt with your husband and make the ordinary moments in your life together extraordinary.

1. Play a love song in the car

Nothing beats turning a boring car ride into a chance for romance! Even better, pair a sappy song with an unexpected kiss at the next red light.

2. Text him when you’re in the same room

Why wait until you’re apart to text him a little something sweet? This works especially well when at a social gathering with lots of people around. You know the kind where you are huddled up with your friends and he is across the room with his friends.

3. Wear his favorite outfit

If you know he loves the way you look in that little black dress, then maybe it’s time to take it out from the back of your closet, even if the occasion is simply to dress up for him. Worried it doesn’t fit? Mark’s favorite outfit is no outfit! Try it, your husband may like it too.

4. Ask him on a date

Surprise your husband by asking him on a date! I am not particularly good at this one so give me some date ideas in the comments below. It would be appreciated!

5. Laugh at his cheesy jokes

Laughing with your man is a great way to affirm him. That includes the joke you’ve heard a million times. My kids tease Mark about this all the time, he makes the same one-liners over and over. I just laugh anyway.

6. Write him a love note

Never forget that this is the most classic way to show affection to your husband. Leave little notes where he’s sure to find them, and know that you will brighten his day.

7. Cozy up next to him

Instead of staying on your side of the bed tonight, cuddle up beside your man. Every night!

8. Dance around the kitchen

Leave the dirty dishes in the sink and pull him in close for a spontaneous slow dance. Here is where that Tony Bennett playlist is handy again.

9. Whisper something sweet

Instead of the same old conversation after a long day of work, lean over and whisper something sweet (or saucy!) into his ear. Be prepared to follow up with your favorite no outfit.

10. Kiss him

Of course, there are many more ways to flirt with your man, but this is a good start! Flirting can rekindle the spark in your relationship and remind you both of the things you first loved about each other.

Do you still flirt with your husband? Share your favorite flirtation tips in the comments below!

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Can you remember what it was like to date your husband? Chances are, since you married the guy, he pursued you straight to the altar. Now you have kids, jobs, and lots of bills. With so much to worry about, especially the financial cost, it’s tough to get away with each other like you used to. However, having time together is important for maintaining closeness as a couple.

It takes effort, but it is possible to spend time with your husband without spending a lot of cash. Here are 10 ways to save on your date night.

1. Go to Restaurant

When you type in your zip code, the site provides a list of local and chain restaurants that offer discounts (some up to 80 percent) on gift card purchases. Make sure you read the fine print, as some have minimum purchase requirements or restrictions. Then print the “gift card” at home and use it the same day or keep it for up to a year from the date you buy it. If you and your husband have a favorite restaurant, stock up and use them throughout the year.

2. Eat at home first

If your kids aren’t old enough to stay home alone, a babysitter, dinner, and a movie can break the bank for date night. Keep a little extra money for popcorn and soda by eating at home with the kids before you go. Make it a simple meal on paper plates so you don’t have to worry about major meal prep or cleanup.

3. Head out a little later

Many babysitters lower the hourly rate by a couple of bucks if the kids are already asleep. You just may need a shot of espresso before you go.

4. Make it a date day

Weekends are full of free or super cheap events like food and music festivals, trade and antique shows, garage sales and farmers’ markets. Pack a picnic lunch ahead of time so you won’t have to buy expensive concession food.

5. Play hooky during the week

No babysitter required. Drop the kids off at school like you normally would but then, drive past your offices and on to a museum, aquarium, or theme park. Many attractions offer discounts on slower days, like Tuesdays and Wednesdays. If you can’t skip a whole day of work, meet your husband for breakfast or lunch.

6. Rotate babysitting with another couple every month

One night this month, you watch your friends’ kids. One night next month, your friends watch yours. The night your friends watch your kids, splurge a little on a nice dinner, wine, or concert tickets with the money you saved on a sitter. You and your honey deserve it every once in a while.

7. Take your house back

If you have school-aged children, farm them out to neighbors, family, or friends. If you have little ones, put them to bed early. Then, turn off the TV, computers, and cell phones, light the candles, and enjoy the house (maybe even naked) that used to be all yours.

8. Use your annual pass

Many families invest in annual or seasonal passes to their favorite museums, theme parks, aquariums, or zoos. Leave the kids at home, ditch the park map, and rediscover your favorite family spot with each other.

9. Put your tax dollars to work

Even with government budget cuts, chances are your county offers a multitude of instructional classes like cooking, painting, ceramics, and even dancing. Sure, you may have to meet in a musty old recreation center, but for only a few dollars per class, it more than makes up for the odd aroma.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Is your husband an artist, a sports fan, or a tech guru? Is he a meat and potatoes man or a carb-avoiding fitness-focused fellow? There are many types of husbands and many varied preferences when it comes to the kind of romance men like. So when you’re thinking of romantic ideas for him, it helps to think about his particular likes and dislikes.

We can always use another good romantic idea. Here are 41 ways to romance your husband that you might not have thought of.

• Hide a love note in his wallet.
• Send a sweet text message for no reason at all.
• Send a sexy text message for a very good reason.
• Invite him on a date for a change.
• Let him talk without interrupting.
• Cook his favorite dinner.
• Make sure his favorite clothes are clean and ready to wear.
• Show interest in his work.
• Watch the whole game with him.
• Wear perfume.
• Laugh at his jokes, even the bad ones.
• Tell him he looks extra handsome.
• Let him enjoy his hobby—guilt-free.
• Play songs you both loved when you were dating.
• Praise him in front of the kids.
• Praise him in front of his friends.
• Kiss him when he walks in the door.
• Kiss him when he walks out the door.
• Kiss him when he gets anywhere near the door.
• Let the kids eat in front of the TV one night and have a nice, adults-only dinner.
• Let him make the call on parenting decisions without second-guessing.
• Bring him breakfast in bed.
• Choose the pretty nightgown over the flannel PJ’s—even if it’s cold.
• Choose your birthday suit over the pretty nightgown.
• When you tell him you’ll do something, follow through.
• Offer a massage.
• Meet him at the door so you can greet him before the children pile on.
• Send a text with just one word… “When?”
• Have supper going so the house smells great when he walks in.
• Light a candle in the bedroom.
• Buy him his favorite snack or beverage.
• Fix up a travel mug of coffee just the way he likes it before he heads out the door.
• Act as if you’ve never heard his story before—even when you have.
• Tell him how proud you are of him.
• Hold his hand when he least expects it.
• Sit on his lap.
• Encourage him to do something with his friends.
• Let him roughhouse with the kids without scolding.
• Feel his muscles.
• Wink at him.
• Say yes.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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It can seem like there’s a lot to know about good style, and there is, at least if you want to be enrolled in its master class. But looking sharper than 99% of other guys is actually fairly simple and merely requires knowing and doing little stuff right. The kind of stuff that can be encapsulated into short, easy-to-remember principles and adages.

Below you’ll find the best of the best of such tips: a hundred things (plus one extra) that you can be doing, right now, to make yourself look sharper. You can thank us later.

1. Throw out or give away anything you haven’t worn in over a year.

You get two “beloved old favorite” exemptions here, as well as formalwear. Ruthlessly pitch or donate the rest.

2. Get everything adjusted.

Well, okay, not everything. But most things: nice pants, shirts, and jackets should all go to the tailor for adjustments, unless they came custom-tailored already.

3. Spend more money on less pieces of clothing.

Quality lasts longer than quantity, and you look better in it.

4. Shop for a suit in person.

Even if you don’t need one. Just get the experience of comparing jacket styles, fabrics, and cuts.

5. There are more shoe colors than brown and black.

Colored leather and suede are fantastic shoe options. Get a little crazy with reds, blues, and grays. Don’t worry about matching a belt to each one — a black belt with gray shoes or a brown one with oxblood red is fine.

6. Trouser cuffs should “break” on the tops of your shoes.

That means they rest very lightly on the leather itself. You shouldn’t have a gap between your pants and your shoes.

7. Wear a pocket square.

Any time you’re wearing a jacket. No exceptions.

8. Buy something in a pattern that occurs nowhere else in your wardrobe.

9. Next time you go to put on jeans, grab a pair of slacks or chinos instead.

Then make the rest of the outfit work with them.

10. Belts or suspenders — pick one.

Never both at the same time.

11. Wear a necktie when you don’t have to.

Just for fun.

12. Watch any movie starring Cary Grant.

Now ask yourself: “What can I do to dress a little more like that?”

13. Gym shoes are for the gym.

Ditto athletic socks.

14. Wear a lightweight sweater under a sports jacket with some jeans.

Doesn’t that look good?

15. Get a pair of colored trousers.

Something funky. Red, green, yellow, orange, whatever.

16. Go read a book on style.

Or a magazine. Or an article. Something about fashion. Old and out-of-date is okay, and even fun sometimes. Just get exposed to something new.

17. Match the color of your socks to the color of your trousers.

Most of the time. When you want to be daring, wear a bright, contrasting color instead.

18. Have a removable top layer.

In the dog days of summer, you can go with one shirt. The rest of the time, have at least two presentable layers on top. You never know when you’ll want to loan a lady your jacket/shirt/whatever.

19. Invest in a really nice suitcase and day bag.

Your luggage is part of your style.

20. Shop with a friend.

Sales people are paid to sell you things whether they look good or not. Take a friend who’ll tell you to your face when you look like an idiot.

21. Own a watch you can wear with a good business suit.

Handsome. Functional. Classic. It’s amazing how such a small accessory can greatly enhance how you look and feel.

22. Understand contrast.

It will help you get the right amount in your outfits.

23. Own more shoes.

How many pairs do you own? Get some more. Vary the styles. Shoes are the most underrated tools in a guy’s style arsenal.

24. Traditional light blue denim is a great color for jeans…

…if you’re building houses or ranching cattle. Otherwise, get a dark indigo instead of light blue, or go with a different color entirely.

25. Take your measurements.

Write them down and tuck them in your underwear drawer or something. They always come in handy when you’re shopping.

26. Check the size of your favorite pieces of clothing.

Those numbers are worth writing down too. If a shirt fits perfectly, you probably want your other shirts in about that size as well.

27. Always dress like you might decide to drop by a restaurant or nightclub with a dress code.

Because you might. And even if you don’t, you might as well look like a guy who’s got plans.

28. Practice rolling up your shirtsleeves a bunch of different ways.

Do you like a fat roll? A thin one? Tall, short, rumpled, crisp? Play around with it.

29. Flip through a slideshow of images from a men’s fashion show.

Nine-tenths of the things you see will be way over the top and useless to you. Use the other 10% for inspiration.

30. Head to a thrift store and buy every sports jacket that fits you…

…and costs less than $20. Okay, maybe not every single one, but at least four or five. Even the weird ones. You’ll use them.

31. Button-down collars aren’t business dress.

Yeah, you’ll see guys wearing them with suits. Don’t be those guys. A business suit deserves a business collar, and that means no buttons at the tips.

32. Shine your shoes more often than you think you need to.

About once a month is good.

33. Wear a boutonnière in your lapel.

Not for a wedding, and not with a tux. Just for fun some day. Any old suit or sports jacket will do.

34. Put some product in your hair.

If you already use the product, try a different kind of product.

35. Iron your own shirts.

It’s a useful skill for traveling, and it’ll save you money at home.

36. Get some dress slacks without belt loops. Then wear ’em with suspenders.

37. Don’t wear T-shirts with graphics on them…

…for anything that isn’t housework, a workout, or a rock concert. Upgrade to a solid-color tee, or another lightweight option like a henley or polo.

38. Try a decorative lining.

Suit and sports jackets sometimes come with them; as do some dress shirt cuffs.

39. Wear jewelry.

Not every day, and not always the same piece. But a ring here or a necklace there is great.

40. Have two nice white dress shirts.

Be sure they’re free of stains and wrinkles, ready to go at all times. They go with everything.

41. Try wearing cologne.

You can get small testers from most department stores. Try a few and see what goes well with your natural scent.

42. Clean your wallet out regularly.

The slimmer it is, the less wear and tear on both the wallet and the pocket it’s shoved into. It’ll also look nicer when you pull it out to pay for things.

43. Wear a scarf.

Not just because it’s cold outside, but also as a fashion accessory.

44. Expand your belt collection.

The easiest way is to own belts that can snap open for interchangeable buckles, and then to hit the internet looking for vintage buckles — that way you’re only buying two or three pieces of leather for dozens of looks.

45. Own at least one dark business suit.

Then, if you can afford it, own one lighter social suit as well.

46. Use patterns to flatter your body type.

Grab broad checks to add a little weight and breadth, or use light vertical stripes to add height and slim down your appearance.

47. Live it up a little.

Wear that Hawaiian shirt or those bright red pants once in a while. Nobody needs to be the textbook timeless gentleman every day of his life.

48. Get your jackets pressed.

Light, unstructured ones are particularly prone to wrinkling, so press ’em early and often. Rumpled backs ruin the whole look.

49. Gold or silver metals — pick one.

Your wedding band is an exception. But other than that, keep it to one kind of metal.

50. Clean your clothes regularly.

Launder the things that can be; take what can’t to the dry cleaners. Brush wools off to keep them from pilling and gathering fuzz.

51. Your necktie and pocket square can share a color family, but they shouldn’t be a perfect match.

They don’t even have to share colors — the square could complement a color from the shirt or jacket instead.

52. Sometimes less is more.

A couple plain, dark solid pieces with one bright accent can do more than a flashy, patterned suit or shirt.

53. Then again, sometimes more is more.

Go over the top with color and pattern once in a while — maybe when you have something to celebrate, or just when you’re in a really bouncy mood. But don’t make a habit of it.

54. Keep the top and bottom balanced.

If you’ve got a sleek, streamlined jacket and a simple shirt, don’t wear big, fuzzy pants with lots of texture. Similarly, don’t pair a cable-knit sweater with ultra-fine wool slacks. Stay consistent all the way up and down.

55. Wear seasonal colors.

Dark earth tones and shades in autumn, grays and blues in winter, colorful pastels in spring — you get the point.

56. Find an outdoors jacket that you really love.

Leather, wool, denim — doesn’t matter. Something battered and beloved that you can wear from the first cool days of fall on up to winter parka season, and again in the spring.

57. Brown or black leather — pick one.

They don’t all have to be identical shades, but you shouldn’t be rocking a black watch band with a brown belt or anything like that.

58. If you wear suits in the winter, wear a long wool overcoat.

Anything short enough that you can see the bottom of the suit jacket poking out beneath the hem of the coat doesn’t make the, ahem, cut.

59. Don’t believe in absolute rules.

White trousers after Labor Day. Plaids with stripes. You’re told not to do ’em, but there’s always a reason to break a rule once in a while. Don’t be afraid to. But remember that the “rules” are usually there for a reason, too, and use some common sense.

60. Overdress.

There’s nothing wrong with being the best-dressed guy in the room. Be aware of social norms — don’t wear a three-piece suit to serve meals at a soup kitchen or something — but in general, plan on looking nicer than other guys in your social group at any given gathering.

61. Learn a new necktie knot.

Heck, learn a dozen. Some are convenient, some are fancy, and a few are both. Know your favorites.

62. Laugh at trends.

They’re a way to separate style illiterates from their money. Keep your look timeless. Trends can be a fun inspiration if they appeal to your existing sense of style, but don’t pursue them just because they’re “in.”

63. If the designer’s logo is visible, it’s not as stylish as you think.

See previous point about trends, and add some emphasis. You’re nobody’s billboard. No visible brand names.

64. Pamper your skin.

Get some good skin cream and use it. Find the product that solves your particular problems, whether that’s oily skin, dry skin, or something else entirely.

65. Pair a nice suit with some colored canvas sneakers.

Like Rockstar.

66. Own accent pieces.

Scarves, hats, jewelry, funky shoes, weird belts. Get some unique items and use them whenever an outfit looks okay, but boring. Thrift stores, eBay, and Etsy are all great sources for these.

67. Backpacks are for school kids.

If you’re not going to class right this minute, trade up to a messenger bag or a briefcase. For that matter, trade up even if you are in school.

68. Sunglasses are part of your look as soon as you put them on.

Own a couple pairs in a couple different styles — you’ll end up needing them as you vary your look.

69. Keep your jacket buttoned except when you sit.

The taper toward the waist is half the point of a jacket. Don’t lose the effect by going unbuttoned.

70. On that note, the bottom jacket button always stays undone.

Close the top button on a two-button coat, and either the middle button only or the top two buttons on a three-button coat. There are other looks, and someone’s always trying them out, but these will always be right.

71. Your outfit is only as good as the clothes in it.

At the end of the day, you can’t look like a runway model in clothes from Walmart. Be prepared to spend at least a little money if you want to look really good.

72. Fix damages sooner, rather than later.

Missing buttons, fraying edges, torn seams — get ’em into a tailor and get ’em fixed. No excuses. Wear and tear looks terrible in public.

73. Casual leather shoes make any everyday outfit look more stylish.

Have some good brogues, saddle shoes, or loafers for your day-to-day get-ups.

74. Don’t overthink it.

If everything fits and the colors aren’t an obvious clash, your outfit is probably presentable at the very least. The rest is just details.

75. Keep yourself well-groomed.

Trim your nails, shave regularly and with care, brush your teeth. A raggedy body under nice clothes jars the eye (and looks gross).

76. Shirt cuffs should be visible past the ends of your jacket sleeves.

“A half inch of linen” is the old-fashioned rule of thumb. Don’t obsess about it too much, but show at least a little shirt cuff.

77. Ties can be fun.

Paisleys, variegated stripes, figure patterns, knits — mix it up. Look for textures beyond basic glossy silk (or synthetic) and for varied colors.

78. Pinstriped suits always look best with plain white pinstripes.

There are other options out there, but none are as timeless and sublime as the plain white pinstripe on a dark charcoal or navy suit.

79. Your cell phone is part of your style these days.

Get a case, and make that case something that works with your basic tastes. Funky is good; so is slim. The less of a bulge in your pockets, the better.

80. Yes, you can wear a double-breasted jacket.

It can even be a blazer, rather than a suit jacket, so long as you keep the trousers and shirt conservative. But don’t you dare wear that double-breasted jacket unbuttoned.

81. Wear the lightest fabrics in the summer.

If you don’t own at least a few pieces in lightweight linen or seersucker, you’re torturing yourself needlessly.

82. Visit a menswear store you’ve never been to before.

See what you like. You never know.

83. The man's purse is never going to catch on.

If you’ve been waiting for everyone to wake up and realize how stylish yours is, stop.

84. Jeans can sit on your hips. Everything else gets worn at the natural waist.

85. The shinier your shoe is, the dressier it is.

Assuming we’re talking about leather dress shoes, a higher gloss is dressier, while a softer texture is more casual.

86. Bow ties don’t just come in black.

Wear a patterned one in place of a regular necktie some time.

87. Tie your necktie so that the tip touches the top of your belt.

A little longer is okay; shorter is not.

88. Your off-duty clothes still get looked at.

Swimwear, pajamas, workout clothes — someone’s going to see you in them eventually. Buy ones you look good in, and replace them before they wear out.

89. Facial hair needs to look deliberate.

You can have a full beard if you really want one, but shape the edges with a razor so that it doesn’t look like you’ve just let it grow. You want people to think you’re making a statement, not being lazy.

90. You want people to notice your face.

Wear clothes that guide the eye upward toward your chin and mouth. There’s a reason classic menswear tends to open upward (think about collared shirts and suit jackets).

91. If you mix patterns, vary the scale of the patterns.

Small checks with wide-spaced stripes — no problem. Big checks with big stripes — problem.

92. Dress the body you have, not the body you want.

It’s great to be working towards a fitter physique, but don’t look like a total schlump until you get there.

93. Have one or two big, soft flannels or cardigans for cool nights.

Half the time you’ll end up giving these to a girl to wear when she gets cold — and that’s just fine.

94. Organize your wardrobe.

Make it easy to reach in, grab any couple of items, and have an outfit that works. That means finding a home for the less-stylish utility pieces that’s far away from your good clothes.

95. Never let a woman plan your outfits.

Even fashionable women are working with a different stylistic language from you. Unless one or both of you are cross-dressers, don’t make a habit of taking regular style advice from a woman.

96. Pants beat shorts, even in hot weather.

Shorts cut the leg in two; a pair of lightweight linen, seersucker, or cotton pants will create a sleeker, more put-together silhouette, and always look better than shorts, while only being slightly warmer to wear.

97. If you like a store, subscribe to their email list.

Yeah, you’ll get advertisements that you don’t want. But you’ll also get sales and coupons that you will want, and that they don’t offer anywhere else. If you limit yourself to two or three of your top favorite brands, it’s well worth the inbox clutter.

98. Really good dress shoes make a bit of noise when you walk.

Don’t be shy about it. Embrace the authoritative tap-tap-tap of stacked leather heels.

99. Resist the urge to correct other people’s style.

Even when you know they’re doing something wrong. They’re not going to take it as a kindness no matter how sweetly you say it.

100. There are worse fates in life than dressing like someone’s dad.

Or even someone’s grandfather. The generations before us knew a thing or two about looking sharp.

And most important of all…

101. Never wear a bad fit!

Ever. If it isn’t a close, flattering fit with no pinching or sagging, don’t wear it. This is the ultimate rule for looking good. Seriously. If you’re going to take one thing away today, take this one. NEVER WEAR A BAD FIT.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Male grooming involves more than your face. It’s about taking care of your entire body to look, feel and smell better.

How to take care of your face

Your face is the first thing people notice about you. A clean and hygienic face will help you make great first impressions.

Facial care is one of the biggest aspects of men’s grooming because it’s always exposed. Clothes cover your body, but your face is seen all of the time.

Keeping your face healthy includes cleansing, moisturizing, and using masks.

1. Cleanser

When finding a cleanser, choose a product based on your skin type. If you have oily skin, use a product intended for people with oily skin. The same goes for people who have dry skin.

Another important aspect of a good facial cleanser is to use a gentle cleanser that doesn’t contain alcohol (source: American Academy of Dermatology).

2. Moisturizer

Moisturizer makes your skin look softer and healthier. It’s also important for preventing and treating dry skin.

You want to make sure your face has been cleansed before applying moisturizer.

Your moisturizer should contain the following:

• Vitamin A and Vitamin B5 for firmness and moisture.
• Antioxidants, Vitamins C and E to help protect new skin and fight skin damage.

When you moisturize around your eyes, be very gentle because of the delicacy of the skin around your eyes.

3. Masks

Masks are also essential for men’s grooming. Again, this will depend on skin type but aim for using a mask once or twice a week.

Masks help exfoliate the skin, remove dead skin cells, and impurities on the face.

4. Exfoliating

You should exfoliate twice a week. Exfoliation keeps your skin looking fresh by removing the top layer of your skin, which scrubs off dead skin.

5. Serum

A great men’s grooming routine should have a serum in it. Serum should be used after toner but before moisturizer. You should never use a serum instead of a moisturizer.

6. Skin toner

According to Dermatologist Dr. Hadley King, skin toner balances your skin’s PH levels, prevents ingrown hairs, shrinks your pores, and adds a layer of protection for your skin.

Skin toner should be used after cleansing and before using a serum or moisturizer.

7. Shaving

Whether you like to be clean-shaved, leave a little facial fuzz or a beard, you need to maintain your facial hair.

You should ask your barber for a nice shave or trim, then maintain it at home. Get a beard trimmer or high-quality razor.

If you want a clean-shave, prepare your face with warm water to open up your pores, and make sure you use shaving cream. These two steps will reduce redness and irritation.

8. Grooming your eyebrows

Eyebrow maintenance is vital when it comes to men’s grooming. You need to have two separate eyebrows, not one unibrow.

Tweezers are the best tool for upkeeping your eyebrows. Pluck the middle to ensure you don’t have a unibrow. Then clean up above and below your eyebrows.

Plucking above and below your eyebrows can be painful, so be careful. You’ll also want to keep your eyebrows looking natural. Focus on getting rid of the stray hairs.

Taking Care of your hair

Hair is a great way to create your look. Keeping your hair healthy involves a good routine. We’ll cover head hair in this section and body hair in the body care section.

1. Cleaning

Shampoo and conditioner are essential for cleansing and moisturizing.

Using shampoo every day can dry out your hair and strip away natural oils. Instead of shampooing every day, try doing it every other day.

Depending on your lifestyle, you can even go a couple of days in between.

The type of shampoo you use is important. Be sure to use a natural and gentle shampoo. This will keep your hair and scalp free of harsh chemicals.

The conditioner should be used at least three times a week. It’ll nourish your hair and scalp, ensuring that it’s moisturized and healthy.

2. Hairstyle

From pompadours to buzz cuts, you have many hairstyles to choose from. When you’re choosing a hairstyle, figure out whether you want long, medium, or short hair.

To find a hairstyle that fits you, consider your face shape and see what looks best on you.

You can also ask your barber for their opinion to help you find the right hairstyle for you.

3. Hair styling products

One size doesn’t fit all with hair styling products. There are many products such as pomade, wax, paste, gel, and hairspray.

The product you use depends on your hair type and how you style it.

Different products offer different holds and shine levels so consider your hairstyle before deciding on a product.

The following shows how the different hair products stack up when it comes to texture and hold strength:

The key to styling your hair is that less is more. Start with a dime-sized amount, style your hair, and add more if you need it.

When you’re applying a hair product, make sure you warm it up by rubbing it in your hands. This makes it easier to apply, and it’ll be more even throughout your hair.

4. Maintenance

If you haven’t already found a great barber, you need to find one. Try going to different barbers and when you find one that clicks, stick with them.

This means you pre-book your appointments a few weeks in advance instead of waiting until the last minute and having to go to a random barber.

Once you notice that your hair is getting long, it’s already too long, and everyone else has noticed too.

Get on a haircut schedule, this could be every two, three, or four weeks. The frequency will depend on your haircut and how often it needs to be trimmed.

Regardless of how often you get a haircut, stick to a schedule.

Cleaning your teeth and gums

You can’t talk about men’s grooming without covering oral care. Everyone loves a good smile.

Aside from a great smile, oral health is important for the prevention of gum disease and bad breath (source: CDC).

A good oral care routine consists of the following:

• Brush your teeth twice a day.
• Flossing once a day.
• Scrape tongue.
• Use mouthwash.
• Limit alcohol and sugary drinks.
• Avoid tobacco products.
• Eat crunchy vegetables and fruits.
• Visit your dentist regularly.

How to take care of your body

Grooming involves more than just the neck up, your body needs to be well groomed too.

Healthy skin requires moisturizing. It makes your skin look brighter and younger (source: American Academy of Dermatology).

Be aware of spots and moles, which can be early signs of skin cancer. Monitor these spots and tell your doctor if they grow larger (source: American Academy of Dermatology).

1. Hands and feet

Manicures and pedicures aren’t only for women. If you don’t want to do it yourself, have someone else do it for you.

However, if you choose to take care of your hands and feet yourself, here’s what you need to know.

Cut your nails once a week. The best time to cut your nails is after a bath or shower because your nails will be softer, making them easier to trim.

After you trim your nails, gently use a nail filer to smoothen rough edges.

Another great way to care for your hands and feet is to keep them moisturized. You can do this by applying lotion every time you step out of the shower or wash your hands.

2. Body hair removal

Removing body hair and the method in which you do it is a personal preference. Shaving requires preparation and can irritate, especially in sensitive areas.

Waxing can be painful, but it’ll last longer and be smoother. Laser hair removal can be pricey, and it’s the only permanent solution to unwanted hair.

3. Chest hair

If you don’t have chest hair or if your chest hair isn’t visible you don’t have to worry about anything.

But if you have chest hair, especially if you have lots of it, here’s what you need to do.

Trimming is the best option when it comes to chest hair. This method will keep it short but not rough. If you want your chest hair completely shaved, you can either shave or wax.

4. Neck hair

If you’ve never shaved your neck hair before, you’re not alone. A lot of men don’t bother to do anything with the back of their neck because they can’t see it.

However, it’s important to keep your neck hair trimmed or shaved. You’ll look cleaner, and it can also keep your hairline nice until your next haircut.

Use a trimmer or razor to clean up your neck. If you’re using a razor, be sure to use shaving cream to avoid razor burn.

5. Back hair

Back hair can be hard to reach and for that reason, you may overlook it. If you have a hairy back, you should trim your back hair. The best way to do this is to use a body groomer.

If you’re flexible, this will be easy for you. If not, ask a friend, family member, or partner to trim your back hair for you.

6. Manscaping

Manscaping involves trimming and cleaning between your crevices. This ensures that sweat doesn’t build up and cause you to stink.

To keep your groin hair tidy, use a body trimmer and avoid razors. Trimmers are the safest and will make sure you don’t shave everything off.

Finding the right fragrance

It’s important to find your signature scent. Having a good fragrance will make you more attractive and confident. Fragrances are an important part of men’s grooming.

1. Difference between fragrance, perfume, and cologne

A fragrance is a combination of ingredients, chemicals, or oils that create a pleasant smell. It comes in many forms such as Eau de Cologne, Perfume, Eau de Parfum, Eau de Toilette, and Eau Fraiche.

Perfume lasts the longest, it can last up to 24 hours with just one application. It’s also the most expensive and concentrated type of fragrance, with between 20% to 30% of pure perfume.

Eau de Parfum can last up to 8 hours and is composed of 15% to 20% pure perfume.

Eau de Toilette lasts up to 3 hours and is made of 5% to 15% pure perfume. This lighter fragrance is more dissolved in alcohol than the perfume or Eau de Parfum.

Eau de Cologne has a light and fresh scent. It’s composed of 2% to 4% of perfume oils dissolved in alcohol and water. Cologne only lasts a couple of hours.

Eau Fraiche is the most diluted. It contains 1% to 3% of pure perfume and will last less than an hour.

2. Why you need a fragrance

When you smell good, you’re more attractive and confident. Aside from those two things, scent completes your outfit.

You put together a nice outfit and a great fragrance will bring everything together.

According to Psychologist, Dr. Rachel Herz, a good scent can boost how you feel, lower stress, and it’ll make you more memorable.

Not only will you feel good, but it’ll also be easier for you to make a good impression. This is important for both, dating and your professional life.

3. Choosing the right fragrance

When you’re picking a fragrance, the key is to see how it smells over time. You can spray one on each wrist and compare how it smells throughout the day.

Once, you’ve done this and found the one you like, you’re ready to make it your signature scent.

Remember, you’re the only person who can decide what smells best on you. When other people tell you what you should wear, you might not like it.

Use others as a guide and to get feedback but you’re the one making the decision.

4. Fragrance rules

So how do you apply a fragrance and how much should you use? I’m sure you’ve been around someone who sprayed way too much cologne. The goal is to not be that guy. The following are the rules for fragrances:

• Spray on dry skin, not your clothes.
• Less is more, start with one spray on your chest.
• Don’t spray then walk into it – this doesn’t work because the fragrance falls straight to the ground.
• Choose a niche fragrance over a line found at a department store.

Conclusion

Grooming has become widely accepted among men. Gone are the days where you’d use 3-in-1 soap that acted as shampoo, conditioner, and body wash. Being a well-groomed man is essential. It’ll greatly improve your appearance and confidence.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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All self-care practices are not created equally.

Some self-care practices (deep breathing, reading, nutritionally dense meals, etc.) you can indulge to your heart’s content, whereas others have a bit of a shorter shelf life in terms of effectiveness (like watching TV for hours on end, eating brownies, or drinking wine).

You may have heard the expression, “How people treat you is how they feel about you.” So then, by extension, how you treat yourself is how you feel about yourself.

Neglecting yourself and your self-esteem will infer that you aren’t worthy of being taken care of. Take care of yourself with stellar self-care practices and your heart will assume “Wow! I must be worth a lot if this is the level of pampering that I am gifting myself.”

I’ve struggled with prioritizing self-care practices in the past, but these are a dozen of the ones that I find to be the easiest to implement, and the highest leverage in terms of their positive impact on how I feel, day today.

Twenty-One Of The Best Self Care Practices Ever

1. Opting out of news and ads

It’s self-loving to be intentional about the kinds of messages that we allow into our minds. And the sad (current) state of most media is that a lot of it is very fear-based and toxic to our hearts. Follow the news (which gets ratings by telling you about things that captivate you through fear) too closely and you’re bound to think that the world is a dangerous and cruel place.

If you watch the news, stop. If you’re tired of being marketed to constantly when you’re online with things that make you feel insecure instead of empowered, download and install an ad-blocker.

Obviously, you won’t be able to get away from seeing 100% of ads because, even if you live in a small town, advertising is everywhere… but doing your part to clean out 90% of the news and advertising that you’re inundated with on a daily basis will do wonders for your mental and emotional health.

2. Invest in your hobbies

Does your life feel overly serious? Do you track productivity more than fulfillment? Are you trying to monetize, optimize, and improve every second of your life?

Then it’s fairly likely that your hobbies have fallen to the wayside.

Take inventory of the things that you do that bring you joy. Maybe you like coloring in coloring books. Or dancing. Or writing poetry. Whatever feeds your soul, make time for it on a regular basis.

3. Learn to cook a few simple, healthy meals that last all week

I’m the first to admit that I didn’t enjoy cooking (at all) until a few months ago. Only recently have I begun to dig into the practice, and I find it surprisingly meditative and enjoyable.

There’s something so satisfying about spending an entire afternoon gathering ingredients, preparing them, and making a big, healthy meal that lasts for days.

My two go-to recipes are vegan curry and veggie chili.

You basically cut up, and slow-cook a big mixture of organic vegetables (for both recipes I go with carrots, butternut squash, purple onion, tomatoes, zucchini, red pepper, kidney beans, and chickpeas), and then add in either curry paste and coconut milk for the curry, or a ton of your favorite spices for the chili. Let them simmer for an hour, package them up into sealable glass dishes, put some in the fridge and some in the freezer. Et voila! Healthy food for days.

4. Coconut oil pulling in the morning

I resisted this one for a long time because I only ever heard it from my most hippy-ish friends . But the data seems to be rolling in on this trend (which has apparently been a cultural practice for thousands of years).

Oil pulling is the practice of swishing around oil in your mouth for anywhere from 10-20 minutes and then spitting it out into the trash afterward (don’t swallow it!).

Proven health benefits from doing this practice are strengthened gums, less harmful bacteria in the mouth and body, improved digestive health, alleviates teeth sensitivity, helps allergy sufferers, and improves hormonal imbalances.

Buy some organic coconut oil, keep it on your bedside table with a spoon in it, and try out this practice for the next 5-7 mornings and see if you notice a difference. Some people swear by it (and I am fast becoming one of those people).

5. Regular journalling

I’m heavily biased because I love writing so much, but I believe that everyone can benefit from regularly journalling out their thoughts on paper.

Sometimes the swirling thoughts in our heads are just looking for a home… and when we write them down, we often feel that much more free of them. They don’t have to take up real estate in our heads if we physically transpose them onto the page.

I essentially always have a mini-Moleskine notebook on me so that I can jot down thoughts throughout my daily life. Maybe I partake in a really cool philosophical conversation and I get an idea for an article that I want to write later on. Or maybe I wake up from an amazing dream and I want to make note of a certain element of it. Whatever your reasons for writing, observing yourself through regular journaling is a practice that is a worthwhile one for everybody.

6. Go for a walk before any tech in the morning

Most people wake up in the morning, immediately roll over and check their phones.

What do they check most frequently? Their email and social media.

Let’s call a spade a spade…

Your email inbox is OTHER people’s to-do list for your time. And your social media feed is likely littered with advertisements and people showing the highlight reel of their lives. Both of these things have a high probability of putting you into an anxious, reactive state, and you start your day off on the wrong foot.

Instead of turning to tech upon waking, might I suggest something more conducive to starting your day off on a more productive footing?

Instead of screen time upon waking, experiment for a few days with getting up, putting on some clothes and shoes, and going for a walk (ideally in or near nature).

I’ve been going on 30-60 minute walks in the mornings before I look at any screens and the results have been phenomenal. I feel less stressed, I feel more grounded throughout the rest of the day, and I often have my most creative thoughts and experience mini-breakthroughs as I’m walking.

Try it out, if only for a few days. You might love it so much that you’ll never go back to compulsively staring into your smartphone upon waking up.

7. Invest in your sexual self-love practice

Our sexual energy is the most powerful force that we have available to us. It is the energy that is driving the vast majority of everything that we do. And yet, we give so little credence to this powerful force that lives inside of us. Well, time to change that.

Indulging in some lengthy, luxurious sexual self-care can be an amazing idea for a self-care date.

How exactly do you invest in your sexual self-love? First of all, make time for it. Regularly set aside time in your calendar to reconnect with your body.

Second, buy some new lubes, oils, and sex toys that you find compelling.

(Shortlist/cheat sheet: men, this is the best male masturbator in the world… women, this is the most highly recommended vibrator, ever. I’ve used both, personally and with a partner, and they’re phenomenal.)

8. Drink a green smoothie

My breakfast for the past several years has been a massive green smoothie. Main benefits: rapidly consuming a ton of dark, leafy green vegetables without having to chew and/or taste them, dense nutrients in a time-efficient meal, better health/sleep/digestion/mood.

The best investment that I’ve ever made into my physical health was buying a Vitamix blender. I bought one of these bad boys (they aren’t cheap, but they’re guaranteed to last for over a decade) and I use it at least once every day. I easily consume at least 2-3x the vegetables that I did before buying them, and I don’t even have to taste them.

My go-to ingredients for a full range of nutritional goodness are spinach, black kale, green kale, rainbow chard, avocado, carrot, acai, cinnamon, cacao nibs, pumpkin seeds, almonds/pecans, nori (seaweed paper), Himalayan pink salt, coconut oil, a greens powder, a vegan protein powder, and almond milk/coconut milk/water. And if that combination is too green/healthy tasting for you, you can add in a few raspberries, blackberries, and blueberries to taste. But generally, aim for more vegetables than fruit by physical volume. More than 80% veg, and less than 20% fruit is a good ratio to aim for.

Bonus: when you start off your day with a beverage that has more nutrients in it than most people include in their entire day’s worth of food intake, it’s that much easier to not feel guilty about ‘indulging’ in less healthy foods later on in the day. In this way, your green smoothie is like an insurance policy for your good health.

9. Cut out the noise from your life

There’s a lot of noise happening around you in the world.

The radio commercial subtly telling you that you aren’t good enough. The person in your extended family telling you to be more realistic in your approach to life. The person who tries to goad you into gossiping and talking against someone you both know. The overly negative conversation that you overhear on the bus/at a restaurant/before the movie starts.

Be intentional about which thoughts you allow to enter your mind. You’re allowed to opt-out of conversations that feel bad (“I don’t feel like talking about that person in this manner. Is there something else that we can talk about instead?”). You’re allowed to leave environments that don’t serve you.

There’s a lot of noise out there. Be careful as to which parts you let in.

How exactly can you cut out some of this noise from a place of self-care?

First off, if the situation allows for it, set proactive boundaries with people when they try to pull you into conversations that don’t feel good for you.

Next, switch off or mute your TV/radio as often as possible, especially during commercials.

Finally, invest in some custom-fitted earplugs (for all of the situations in which you don’t have access to turning off the noise). I always have a pair of -60 decibel earplugs on me so that I can pop them in whenever I’m near a conversation that I don’t want to overhear, or if I’m in a public setting and an annoyingly negative TV show/radio show/advertisement is ringing out auditorily.

They’re your ears. It’s your mind. You’re allowed to be just as intentional about what goes into it as you are with the food that goes into your mouth. They both have the power to nourish you or harm you.

10. Wear blue light blocking glasses at night

It’s a good practice to avoid putting your face in front of any light-emitting tech (TV, computer, phones, etc.) within a few hours of the time that you want to go to sleep. But, inevitably, there will be some times where you feel like you really need to.

Pick up a pair of blue-light blocking glasses so that your hardware doesn’t interfere with your sleep patterns. I recommend grabbing a pair from a company called Swannies. I wear mine every single night after 8 pm when I’m playing guitar, reading my Kindle, writing a late-night article, or just watching Netflix with my girlfriend.

Here’s a picture of me wearing my blue light blocking glasses… while also blocking out the external sound with my ear covers. This is what I often look like while I’m writing. What a handsome doofus.

11. Use personal care products that don’t contain toxins

Do you know what’s pretty crazy? For the amount of effort that we put into not consuming toxic things orally, there are a lot of toxic things that get dumped into our bodies via our personal care products.

My friend Ben turned me on to this idea a few years ago, and I switched up my hygienic self-care routines pronto.

Instead of using soaps, deodorants, sunscreens, and creams that are loaded with carcinogens, parabens, and heavy metals, I now use natural products that don’t interfere with my body's hormones and health.

For soap, I exclusively use Dr. Bronner's Organic Liquid Soap (for washing my hands, in the shower, etc.).

For deodorant, I exclusively use Routine cream.

I might sound like a hippy, but I swear, all of these work really well and I sleep easier at night knowing that I’m not pumping parabens, aluminum, and other potential carcinogens into my bloodstream.

For toothpaste, I use Nature’s Gate. And for sunscreen, I use Badger Balm.

(For a really nerdy and awesome deep dive into removing toxins from your home, I recommend checking out my friend Ben’s article on How To Detox Your Home.)

12. Regularly talk to a coach/therapist/close friend

Similar to the journaling habit, verbalizing your thoughts to someone out loud helps you to clear those thoughts out of your mind.

Find a trusted, non-shaming, supportive person in your life who can hold space and listen to you… your fears, frustrations, and dreams. And if you want them to give you occasional feedback or advice, they can give you that as well.

I find that it can feel extra self-loving to hire a coach or therapist to listen to you because it’s that much easier to fully allow yourself the selfishness of letting yourself say whatever is on your mind, without being expected to reciprocate afterward.

13. Move

In my experience, the two most effective and efficient ways for removing stress hormones from your body is either through sweating or crying (speaking of which, crying could totally have its own section in this list because it’s awesome and deeply relaxing).

Regularly engage in whatever your favorite way to sweat is. Dance around your living room to your favorite song. Go to a yoga class or spin class. Go to the gym and pound out a few minutes on the treadmill. Have an extended sex session. Whatever gets your heart pounding, do it from a place of self-love. Massive health benefits aside, your heart will be glowing afterward from all of the endorphins coursing through your veins.

14. Say no more often

One of the best self-care practices available to us is boundary setting… aka saying no to things we want to say no to.

You don’t want to meet up with that friend that you said you’d meet up with and it’s still a few hours/days away? Tell them you’ve changed your mind. You’re allowed to.

You don’t want to go home for Christmas/Thanksgiving/the holidays even though your family is expecting you to? You can say no. You don’t have to go.

You’ve realized that a relationship that you’re in is draining/toxic/going nowhere? You’re allowed to say no to that too.

Whatever the thing, person, or situation is that has your heart feeling heavy, you’re allowed to say no to it. You fully, 100% have permission to honor yourself.

15. Use a gratitude journal

Practicing regular gratitude has been scientifically validated as one of the single best things that we can do to maintain our levels of personal happiness.

Whether it’s as simple as saying “Thank you…” (out loud or in our minds) and then letting ourselves fill in the rest of the sentence a few times per day, or picking up a Five Minute Journal and making it a simple and effective daily habit… proactively being aware of what we’re grateful for has a huge spill-over effect into our happiness and emotional well-being.

You could even take a moment and try it right now as you’re reading over this page.

I’m grateful for the privilege to speak to you, wherever you are in the world, by writing my thoughts out with this keyboard. I’m grateful for the strong, reliable wifi that I have that will allow me to upload these words for you to read, and I’m grateful that you’ve made it this far down the page. Go you!

Now, it’s your turn! What are you grateful for? Think of three to five things, in your mind, and then keep going through the rest of the article (we’re almost to the end).

16. Keep a folder of compliments that you receive and regularly re-visit them

So there’s this thing called the negativity bias. It’s a cognitive bias (aka ‘thinking error’) that all humans engage in.

The negativity bias essentially states that things of a negative nature are more likely to affect us, to a greater degree, than a similar situation of a neutral or positive process. Put simply, shitty things affect us a lot more than any other things.

What this all means is that if twenty people say nice things to you this week, and one person insults or criticizes you, that one negative comment is going to take up a lot of space in your thought processes, and will negatively impact your mood for a disproportionate amount of time.

To help undo/counteract the negativity bias, keep a running list (or gather a physical or digital folder) of all of the nice things that people have said about you, and make a point to revisit it regularly.

You can treat it like it’s your ‘rainy day folder’ and only look at it when you need a pick-me-up, or you can look at it more regularly regardless of how you’re feeling.

17. Do all of your chores in a day

When we’re surrounded by clutter and filth, it’s that much easier to feel down on ourselves.

Spend a day cleaning your house, taking out the trash, vacuuming, doing your laundry, and making a healthy meal. Treat your environment as if it were a physical extension of you (because it is) and give it the loving tenderness that it deserves.

You’ll likely work up a sweat while doing it, and you’ll feel so much better once it’s all done. Heck, put on your favorite music while you’re cleaning and you’ll even feel that much better while you’re doing it.

18. The body-love mirror exercise

Whether we inherited our low self-image from our parents, peers, or media and advertising, a lot of us struggle with self-acceptance and self-care when it comes to our physical bodies.

Try this exercise on for size…

• Stand in front of your mirror while naked.
• Now, verbalize ten things that you love about yourself (focusing on your physical traits for now).
• Then, notice five things that you usually criticize about your appearance and ask those things for forgiveness (i.e. “Hair/arms/legs/stomach… I know that I often criticize you for being too X or not Y enough… and I’m sorry. Please forgive me.”).
• Then, one by one, shower those five things with love, acceptance, and compliments (i.e. “In truth, you are actually beautiful/ capable/ strong/ gorgeous/ perfect, and I completely love and accept you as you are. Thank you.”).

Do this exercise once per day for 5-7 days in a row, and you will notice your relationship to your body shifting in a more positive direction.

19. Take care of yourself by taking care of others

If you carry out all of the above steps verbatim then you will inevitably have such a full emotional fuel tank that you’ll likely want to start giving back to others.

Not only does helping others help others, but it also helps you in the process… no matter how altruistically you go into the process.

Volunteer somewhere with a place that has a mission that you believe in.

Buy a bag of gourmet dog treats and hand them out at a dog park (making sure to check with the dog’s owners in case of allergies).

Walk around with coins in your pocket and help people plug their parking meters as they dig around in their pockets for change.

For 31 more ideas, check out this article on spreading more love into the world via random acts of kindness.

And remember, this isn’t just for other people. Volunteering has proven health benefits (such as, but not limited to, more self-confidence, greater self-esteem, and a boost in general well-being).

20. Honour your inner child

What could you do, for hours on end, as a child? What activities would you engage in that would make the time fly by?

For me, I loved skateboarding, making video skits with friends, taking photos, dancing, and doing improv. After an almost ten-year hiatus (from 18-28), I realized that I hadn’t really done any of those things. Upon realizing it, I broke out my calendar and I prioritized all of them again. I started filming skits. I bought a skateboard and went skating with a friend. I signed up for some adult improv classes. And taking these actions immediately lifted my mood and made me feel better about myself.

What things did you used to LOVE to do, that you haven’t done in a long time?

Maybe it’s time to re-prioritize your happiness again. As far as we know, we only get one chance at life. Might as well make the most of it.

21. Put your self-care practices in your calendar

All of these self-care practices are great, and when you start to prioritize even one or two of your favorite ones on a regular basis, you’ll notice an immediate shift in your happiness, lowered stress levels, and day-to-day feelings of self-love and fulfillment.

One of the highest leverage ways to make sure that these new intentions turn into habits is to set up your environment for success and build reminders into your life to keep engaging in these self-care practices.

Put simply, pick your one/two/three favorite self-care practices and put them in your calendar – right now.

If your self-care practices are staring you in the face on a regular/ongoing basis, it’ll be that much harder to ignore them from this point forwards.

I mean, really, which would you rather have…

A twitching eye, erratic sleep patterns, and relationship stress? Or would you prefer a deep sense of calm, a healthy body and mind, and a childlike, playful, self-loving approach to life that permeates everything that you do?

That’s what I thought.

So put those reminders in your calendar, pronto.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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A coaching client of mine recently sent me a question via email on self-trust that I had a lot of energy for. Here is her question, followed by my response to her.

Self-trust is a worthwhile topic to explore, and I have much to say on the matter.

In short, you build self-trust just like you build trust in any relationship.

You regularly communicate with yourself, lean into solving your problems, take good care of yourself, and a whole host of other things that I will dive into momentarily.

And you erode self-trust when you regularly practice self-abandonment.

Another way to frame self-abandonment is making life choices that are in direct opposition to your personal values.

Maybe you know you want to be an artist/entrepreneur/creator, and yet you carry on down a path of becoming a doctor or a lawyer because that’s what your parents want for you.

Or maybe you’re a few days out of a relationship and you go and sleep with someone new as a numbing mechanism, even though your body doesn’t really feel safe doing that.

Alright, let's get into the nitty-gritty of self-trust, and then I’ll give you a dozen or so things you can proactively do to cultivate more self-trust in your life.

What Is Self-Trust?

I define self-trust as a deep reliance on one’s own ability to handle life.

Self-trust is the mindset that ‘whatever comes my way, I will be able to handle it.’

Someone with a high degree of self-trust feels safe in relying on their own mental, emotional, and physical abilities, and there is a deep inner knowing that life will not topple them easily.

What Gets In The Way Of Self-Trust?

Self-abandonment. Chronically going against yourself.

Over time, this habit of self-abandonment results in a lack of self-trust… which then bleeds over into your ability to trust other people in your life.

If you frequently struggle to believe that other people actually care about you, or you aren’t sure if others have your best interest at heart, recognize that this can all be a function of projection and that YOU might be the one who isn’t caring about you, or having your best interests at heart.

Be kind to yourself and it will be that much easier to trust the kindness of others.

In terms of the root issues of what gets in the way of self-trust, I would say that there are two major culprits.

• Our truth was made wrong by family/friends/the culture, society, or peer group around us.
• We are simply in the habit of going against what our hearts have to say to us because our truth is somehow viewed as inconvenient.

In either case, self-trust is reclaimed by rekindling our relationship with ourselves, and treating ourselves as we would our most cherished friend or loved one.

15 Specific Practices To Boost Self-Trust

As with anything to do with relationship building (regardless of whether that relationship is with ourselves or with others), this should be seen as a war of attrition as opposed to a war of annihilation.

In other words, do as many of these things as often as possible, and let them grow with time. There is no one-size-fits-all, immediately actionable silver bullet that will help you build a bone-deep sense of self-trust overnight.

Do your best to be compassionate and patient with yourself as you cultivate your self-trust. This process will take time, and it will be worth it.

Without further ado, here are fifteen exercises that you can regularly practice to cultivate resilient self-trust.

1. Spend time with yourself

Just like any relationship would struggle to thrive if the people in it didn’t have any quality time together, so too must you spend quality time with yourself.

If your schedule is so tightly packed that you don’t have any moments of quiet and solitude, then your self-trust has likely suffered.

Do you go to bed with a racing mind? Thoughts shooting at you from every angle, begging for your attention? Then you might be overdue for some quality ‘me-time.

There are several high-leverage ways that you can set the foundations for improved self-trust via your solo time.

Be in dialogue with yourself

Truly, anything that has you slowing down and observing your own mind is highly beneficial.

Journal. Sit and meditate. Lie down on your bed and just breathe for a while and see what comes up. Or, for a more proactive approach, look inwards and ask yourself questions like, “How have I been feeling lately?”, “Is there anything I need to do to honor myself more fully?”, or “What does my heart need more of?”

Ask the questions, receive the answers, and act on what your inner wisdom offers you.

Your body/heart/gut already knows what you need. It simply needs you to slow down long enough and create spaciousness so that you can hear the messages being sent your way.

3. Honour and give space to your emotions

If you race through life with an overly packed schedule, you won’t have the necessary time to digest what you go through. And too much consumption without time to digest leads to emotional and spiritual constipation.

Regularly carve out time to slow down and be with yourself.

Especially if you don’t consider yourself someone who is prone to self-analysis, try this on.

To start out with this practice, once per week, carve out an hour or two to just be with yourself. See if there’s any emotional residue that wants to move through you. Whether or not it makes sense, if it’s there within you, it deserves to be recognized.

For help with this, read this article on processing stuck emotions, or this article on processing anger, this one on anxiety, this one on depression, and/or this one on stress.

4. Make a physical list of things that you like about yourself

Words of affirmation are one of the ‘love languages’ for good reason.

While your life’s choices shouldn’t be led by external validation, we all crave validation. And yet one form of validation that we often under function in is the act of validating ourselves.

Take out a piece of paper (yes, it has to be something you can physically write on) and write out at least fifty things that you like about yourself.

You can jot down things that you like about your appearance. Or the ways in which you are proud that you show up for others in your life. Or things that you like about your character.

It’s challenging to believe that others like us for who we are if we don’t first like ourselves for who we are. So grab the bull by the horns and give yourself the validation that you may, at times, be seeking from others.

5. Be willing to take risks in your life

One of the most potent ways that we can build more self-trust is by regularly challenging ourselves.

Regardless of whether or not we succeed in accomplishing the task, simply the mere act of giving ourselves the challenge grows our self-esteem and self-trust because it sends the message that we are someone who is worthy enough to be challenged with difficult things in the first place.

Ask out that attractive person you have a crush on. Initiate that difficult conversation with someone with whom you have been meaning to clear the air. Go after that job you want. Push yourself in your physical exercise goals. Move forward in your life and claim what you want.

All of these types of actions build self-trust. You merely have to be willing to accept the challenge and do your best.

6. Set realistic goals

To speak to the opposite side of the previous spectrum, have enough compassion for yourself to set sane enough goals that you aren’t just constantly whipping yourself through life.

Push yourself, yes, but also be kind to yourself.

Some of the most productive and successful people in human history were also experts at having balanced lives with ample leisure time. For example, did you know that Charles Dickens maintained a strict schedule of writing for five hours, followed by a daily three-hour walk? What a boss. Who needs to brag about their 16 hour workday on social media when there’s beautiful nature to meander around in!

7. Reward yourself

Whether you’re rewarding yourself for one of your aforementioned goals being achieved, or you’re just gifting yourself a reward because you’re a badass who deserves nice things every once in a while, rewarding ourselves is a necessary habit to get into.

I used to be so guilty of not doing this.

In the first three years of building up my business, I would routinely work for 8-12 hours a day, seven days a week, and I would dangle the carrot in front of myself, “When I hit THIS goalpost, then I’ll reward myself with XYZ!” But I never did. I would hit the goal and immediately move the goal post further.

And of course, my heart began to distrust me! I was driving myself unnecessarily and never giving myself a chance to rest.

I think of this as being similar to if you were on a road trip… and your kids are in the back seat… and you keep telling them that you’re going to stop and get some delicious food soon… but then you never actually fulfill your promise.

One of two things would inevitably happen:

the kids would quickly stop believing you because you’re a liar who doesn’t fulfill his promises, and the kids would eventually starve to death.

To bring it back to the self-trust comparison, this IS what happens when we don’t slow down, give ourselves rest, and reward ourselves for a job well done. First, our body stops believing us (and starts sending us increasingly loud indicators of stress until we HAVE to listen), and then our connection to ourselves dies and we become increasingly numb and despondent.

This strategy of trying to get blood from a stone doesn’t work long-term. You need to be kind to yourself. Anything else will bite you in the ass sooner than later.

8. Practice regular self-care

Just like you would likely struggle to feel deeply connected to an intimate partner that doesn’t treat you well, it’s imperative that you take good care of yourself in your life.

A local stand-up comedian I recently saw made the observation that “Self-care is so stressful… it never ends!”

But self-care doesn’t have to be complicated. A diet chock full of nutrient-dense foods, a regular bedtime, rest, relaxation, and ample time for hobbies, friends, and play. Do each of those things, most of the time. There. Voila. It’s allowed to be as simple as that.

9. Acknowledge yourself by keeping a running list of your achievements

I’ve mentioned on my blog before that since the beginning of 2013 I have kept a running list of my monthly wins.

It started as a way to keep track of my business milestones but quickly morphed into being the place where I tracked all of my wins, both personal and professional.

Professional examples: first time being a best-selling author on Amazon, first time having a million readers on my website in a single month, the first time a reader told me that they used one of my articles as part of their wedding vows.

Personal examples: buying an electric skateboard that I’d been eyeing for over a year, learning how to do a backflip on flat ground, and the first time officiating a wedding for a friend.

It’s not only interesting to see what kinds of things you put down on your achievement list on a monthly basis, but equally interesting to see what you used to consider a noteworthy achievement. I regularly like to look back at my first couple of years of wins and it’s hard not to think, “It’s so cute that that was a win back then! That’s just my new normal now.”

So yeah, it’s a pretty great way to keep an ongoing time capsule of your growth and development as a person. Do it. It’s fun. And the practice becomes even more fun and valuable with time.

Side note: these next two points work in tandem with each other. They are both correct, for different people, under different circumstances.

10. Work out your problems on your own

If you have a sense that you are too quick to go to others for help and that you would be well served by sitting with yourself for a moment longer, then this point is for you.

Ultimately, an essential element of self-trust is knowing that you are appropriate to life, and you can handle whatever comes your way.

You can prove this to yourself in real-time by looking internally for the answers to your problems, more often than not.

Leaning on people is great. We are a social species and need each other to survive. But if you are the type of person who frequently outsourced their life’s important decisions to a jury of peers, then you would be well served by sorting out your own problems

Swing the pendulum. Try it out for a few weeks, and see how it feels. You might love it, and feel a hell of a lot more empowered as an individual.

11. Work out your problems by asking for help

Conversely, if you are the type of person who has a difficult time asking for any help (my hand is currently held high) and you are too prone to solving your problems on your own, then you would be better served by intentionally leaning on others more often than you do.

Ask for help. Lean on your friends. Let your family be there for you. Accept the love and support that is all around you.

The people you love back and are probably hungry to find a way to support you. So let them.

12. Stand up for yourself if you are wronged

If you were a parent, and you and your child were at the park, and an adult came up to your kid and slapped them across the face and spit on them, do you think you would have a reaction? I fucking hope you would.

(And if you wouldn’t, then wow, please read this article and get in touch with your anger and boundaries. I beg you.)

As I mentioned near the top of the article, people that struggle with self-trust often practice self-abandonment. One of the ways that they do this is by not standing up for themselves when people do wrong by them.

And let me name directly that being someone who is interested in self-development is not someone who is supposed to be above anger. That’s called spiritual bypassing. The point of doing your inner work is to become a more fully embodied, dynamic badass who is in touch with ALL of the aspects within themselves.

Anger isn’t bad. Boundaries are healthy. You are allowed to stand up to people when they’re assholes to you, or knowingly cross your boundaries.

Just like your child in the playground example would hope that you would protect them, your inner child wants the adult you to protect it as well.

Freely bring forth your, ‘Don’t fuck with me’ energy. Let people know how they are expected to treat you. Do this by treating yourself well first, and bringing it to people directly when they treat you shittily. Is shittily a word? It is today.

13. Respect your opinion as much as you respect the opinion of others (if not more)

As an add-on to the whole ‘sometimes solve your own problems/sometimes ask for help’ conversation, if you’re looking to cultivate self-trust, there’s a good chance that for much of your life you haven’t given much weight to the truths that come to you from within.

While the mind and ego are often Pandora’s boxes of bullshit and noise, you want to ensure that any messages that are coming to you from your intuition and heart are being heeded.

The single greatest tool that I can give you to know whether something is coming from your ego or from your gut is the following:

Say you’re trying to make a decision, and you could go one of two days. Hold one answer in your mind and see how your body responds. If your gut/stomach/heart tenses up and you feel trapped, sick, or anxious, then that’s likely not the way to go. Conversely, if you think of the answer and your gut/heart/body releases, then that is most likely the way you need to go.

This stuff can be somewhat nuanced (is your gut releasing because it’s the right path to choose, or because going with that option absolves you of responsibility or allows you to not have to face some challenging/scary thing that you should lean into?), but the more you ask these questions, the easier the answers come with time. And the more loudly and clearly they arrive.

14. Gather evidence of times that your decisions went well for you

There’s a chance that you have lacked self-trust in the past because you’re overly in the habit of forgetting the times that trusting yourself went well, and magnifying the times that trusting yourself went poorly.

Negativity bias is a real thing. We all do this to some extent. 100 people say something nice to you and one person gives you some nasty criticism that hits too close to home, and you ruminate on the negative feedback.

Tip the scales in the other direction by making a list of all the times you practiced self-trust and the outcome was a unilateral success for you.

15. Avoid people who shame or belittle your truth

Another way that we can distance ourselves from a durable sense of self-trust is by allowing ourselves to be surrounded by people who belittle or overtly shame our truths.

First, if this is you, I’m sorry. Being made to feel crazy, wrong, or stupid for your heart’s truth sucks the big one. Second, change.

Having our truth made wrong can feel like our inner child showing its finger paintings to a trusted guardian and having that guardian laugh at it.

Well, if you feel unsupported by the tribe of people that you’re surrounded with, it’s on you to either discontinue a relationship with that tribe/those people or if that isn’t possible, to minimize time with those people and/or not discuss certain things with those people.

These situations are dynamic and multi-variant… so I can’t cover every angle of what’s happening for you.

Long story short, be around people that support you and lift you up. Invest in those relationships and treat them like the gold that they are in your life. In my heavily biased opinion, there’s nothing more important than finding your soul tribe, loving them hard, and letting them influence you for the better. With all that I have and all that I’ve achieved for my relatively young life, my close friends are the greatest part of my life, by a huge margin.

Build Self-Trust, And Support Your Process With Self-Compassion

Cultivating self-trust is a lifelong process.

It is often a tricky dance to know which part of yourself you are listening to and honoring, but it does get easier with time.

Lean into challenging things, grow your self-esteem through your actions, and continue to amass life experience, and get feedback on where your decisions lead you.

In time, you won’t need to set aside a full hour to court your heart into giving you breadcrumbs of truth… the downloads will come freely and clearly.

But you’ll get there in time. And time is what you have. So don’t worry about hacking your way into this stuff overnight.

And, especially if you’ve sought out an article on self-trust and made it all the way to the end of it, I believe in you, and I have no doubt you’ll get there in your own way.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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1. Improve your body

Putting effort into your physical fitness is less about looking jacked and having six pack abs than it is about what it says about your relationship to yourself overall.

If you put energy into how your body functions and operates, then any potential romantic partner that might be sussing you out can accurately trust that you are a man who is willing to take care of himself and attend to his own needs.

When asked what the #1 piece of business advice he would give to young entrepreneurs would be, Sir Richard Branson simply said, “Work out.” Because, to paraphrase his words, if you’re looking to build a world class business, it is absolutely imperative that you give love and attention to this fancy little meat sack that carries you through life. Without health, nothing else matters. It is on the first rung of Maslow’s hierarchy of needs for a reason.

Personally, over the last year, I have been working out with a personal trainer (for weightlifting) twice per week, a gymnastics coach (primarily to learn how to backflip/do basic tumbling), and I have done at-home workouts (with resistance bands and a kettlebell) also on a weekly basis. The positive changes that I have experienced in my mind, my sleep, and my sex drive are massively apparent.

You don’t need to go to the gym and do resistance training in order to train your body. Trail running, dance classes, yoga, cycling, whatever. Simply pick up any physically active hobby that you love doing, and do it.

Put work into improving your physical fitness, not from a place of getting swole, but from a place of self-honouring and self-love.

Your sense of groundedness, mental and emotional health, and sex life will all improve exponentially if you truly make your body a priority.

2. Improve your mind

What does improving your mind even mean?

It means putting in the work to slow down your thinking, and taking responsibility for your thoughts.

You slow down your thoughts (upstream) by removing/minimizing as many of the stressors from your life as possible, and then have a mindfulness practice of some sort (which just means you carve out some time to slow the fuck down and be present with whatever you’re doing).

Now on to taking responsibility for your mind.

Someone who is unwilling to take responsibility for their minds (and their lives) is perpetually placing themselves in the role of the victim. And victim consciousness is so rampant in modern society that it’s easy for it to slip through most people’s radars undetected.

The man has jealous thoughts about his partner cheating on him, so he tells her that she has to change her life to cater to his insecurities. Or the woman who views all women as competitive and catty so she avoids having any female friends because guys are just easier to get along with. Or the man who crumbles in the face of the slightest sign of aggression in others because his father’s anger used to terrify him as a child.

All three of these examples are of people who are unwilling to face and own a certain part of their own minds (insecurity, competitiveness, and anger respectively) and so they aim to bend the world to their reality instead of doing their work and reclaiming these disowned shadow elements.

So what have you disowned yourself? What have you made wrong, or scary, or unloveable in your own mind? Acknowledge the disowned shadow element, have a dialogue with it, and then integrate it.

So, for the previous example of the man who is afraid of the anger of others because his father used to be angry, this man would need to first face his own capacity for anger. He would have to acknowledge that, given the right circumstance, he has the exact same capacity for anger that his father did. And then he would need to enact his anger (in mindful, healing ways) in order to make friends with that part of himself.

Voila! Integration.

3. Improve your health

Good diet, drinking lots of water, prioritizing quality sleep, cultivating and honouring your personal boundaries, and investing in your social circle… the fundamentals are fundamental for a reason.

Do these and thrive. Or ignore them at your peril.

Good diet: Eat food at consistent times. Don’t have your meals too big. Have at least half of your meal be colourful, varied vegetables.

We’ll all heard this advice for years, and yet it’s still difficult to consistently prioritize. But as long as you’re making food choices like these ones 80% of the time, you’ll be doing just fine.

For more on this, check out my article The Better Sex Diet: Exactly What I Eat Every Day.

Drinking lots of water: Drink 2-4 litres of water per day. Find this tip hard to implement? Buy a BPA free water bottle that you like, and fill it up every morning and afternoon.

Prioritizing quality sleep: As much as the cult of productivity would have you believe otherwise, our bodies and minds need sleep.

Do whatever you can to get to bed at a consistent time (preferably before 10pm) every night, in a cool temperature, dark room.

If your mind is racing, write down your thoughts in a journal. If you (for some reason) have to look at screens within two hours before going to bed, wear blue light blocking sunglasses to protect your circadian rhythms.

Cultivating and honouring your personal boundaries: Being ready and willing to say no and hear no is a necessary life skill if you’re going to maintain your sanity.

You must be willing to face the disapproval or disappointment of others in order to do what is right for you in your life.

Being boundaried doesn’t mean that you should arbitrarily go out looking for ways to disappoint people… but an attractive man knows when to honour himself by saying no to things that don’t serve him.

Investing in your social circle: A lack of friends in your life is as bad for you as smoking a pack of cigarettes per day (so says a study that recently came out of Harvard University).

If you find yourself feeling chronically lonely, then investing in your social life is a must.

Not sure where to start? Check out my article How To Make Friends As An Adult to kickstart your process.

4. Put energy into grooming

Every man wants to be able to feel 100% confident in how he looks, smells, and feels when he’s getting close to someone he finds attractive.

Similar to the amount of energy that you should be putting towards your diet or your exercise, your personal grooming doesn’t need to take up much energy in your life.

Get a quality haircut that fits your face shape. Wash well. Be meticulous about your oral hygiene. Deep dive on your self-cleaning once per week. If you feel so inclined, pick a signature scent that you enjoy wearing.

Small hinges swing big doors. By investing just a bit of time (on a daily, and weekly basis) in your personal grooming, you’ll be a more attractive man in no time.

5. Know thyself

An attractive man is a man who knows himself. He knows what he likes, and what he doesn’t like.

He has hobbies, passions, and interests that nourish him, and he engages them regularly.

He has sexual preferences because he knows who he is and what he responds to.

He knows what needs he needs to get met throughout the various compartments of his life, and he makes his needs a consistent priority.

He can be flexible in many areas of his life, but he is not in the habit of abandoning himself or ignoring his needs long-term.

If you are in a phase of self-discovery (aren’t we all) then you will likely know that self-knowing comes from two things. It comes from having experiences, and from observing yourself. So if you are having a hard time figuring out what it is you want out of life (hobbies, friends, partners, etc.) then ramp up these two elements.

Do more things. And reflect more (through meditation, self-observation, journalling, etc.).

One without the other quickly becomes draining. So always make sure you’re balancing the two with one another.

6. Find your passion and live it every day

There are few things more attractive than a man who has found and is living his passion.

A cynic would say that this is because the woman that he is trying to attract wants him to have a good earning potential. And this may be part of the case (a man who can meet the financial needs of his lifestyle is certainly desirable). But I would argue that the majority of women would prefer to be partnered with a happy man than a rich man (when one is in exclusion to the other). And a man who is fully engaged in living his passion is, more often than not, a contented man.

Back to you. The first step is finding what your heart burns to do in this world.

If you have yet to do this, start here.

Carve out two hours and sit with these questions:

• What have been five of the happiest days of my life, that I have already lived?
• What in my life makes me feel the most?
• What makes me the happiest?
• What makes me the most angry?
• What topic would I happily sit in a 12 hour workshop about?
• If I had 20 million dollars in my bank account, and I have to leave the house every day, what would I fill my time with?

Write out 1-3 pages of words for each of these things. Once complete, look for the major patterns throughout what you wrote.

Themes will emerge. You will see what actually matters to you.

Once you’ve discovered what really matters to you, it’s simply a matter of finding a job that meets as many of those needs as possible and committing to it.

This stuff isn’t easy. I believe that it takes the ultimate courage to truly commit to what you are meant to do in the world.

Committing, in itself, is only one part of the journey. You will be tested. You will have to recommit, over and over to your path.

Whatever you are meant to do in this world, do it. If you do, you will be able to die empty… gifts given. If you resist the calling of this path, the parts of yourself that you repress will wreak havoc on your body, mind, and emotions. You will be more prone to addictions, mental disturbances, and engaging in things that help you numb you out to your general state of malaise.

As an added benefit to deciding to living out your passion, you, by default, will end up perpetually growing more and contributing more. And, in my experience of 10+ years of being a professional relationship coach and talking to people from all walks of life, people are never happier than when they are 1) giving, and 2) growing.

Live your passion. You are going to die anyways. Whether you die tomorrow, or in 80 years is entirely beyond your control. So you might as well fill your time with something meaningful that lights your heart on fire.

If you are fortunate enough to be able to read these words (have access to the internet, have enough time on your hands to read articles on the internet, etc.), then you owe it to the world to engage your passions. Don’t you dare settle and phone it in in your life. You have big shoes to fill, and it is your responsibility alone to fill them.

7. Become more self-sufficient

This point will only matter for some of you.

For the long-term lone wolf, points #10 and 11 will likely be more valuable to you than this one (and you can go ahead and skip this point). Some men are already self-sufficient enough and need to lean into the gifts of friendship and community.

But for many modern men, self-sufficiency is a necessary growth edge to lean into.

Do you call your mother at the slightest sign of stress in your life?

Do you call a handyman to do the most basic of home repairs?

Do you need someone to hold you in order to access your tears/sadness/grief?

Are you able to cook yourself a simple, nutrient-dense home-cooked meal (ordering pizza doesn’t count)?

Confidence is attractive. Confidence comes from results. And results come from skill acquisition.

If you find yourself feeling overly reliant on others for every little thing, then cultivating some self-sufficiency might be just what the doctor ordered.

In short, be a man that you’re proud of. Know how to wipe your own ass, literally and metaphorically speaking.

8. Become more resourceful

While conspicuous consumption is one way of being an attractive man that some overindulge in (“How much do you think he spent on that car???”), in the long-term resourcefulness is more attractive than lavishness.

Whether you make $60,000 per year, or $60,000 per day is irrelevant. What you do with your resources matters.

Wastefulness is an unattractive trait because it betrays an undisciplined mind.

If you get a small scuff on your shoes and immediately throw them out, how can your partner a) trust you to handle your money well, or b) not dispose of her with the same ease when a small speed bump inevitably happens in your relationship?

Take good care of your things. Be mindful of where your money goes on a monthly basis. Invest in quality products instead of buying quick and dirty disposable goods that you’ll burn through in short order. Have a savings plan so that your money makes you more money (which is the real way that the rich get richer).

There’s a balance to be had between the penny-pinching coupon lover and the champagne guzzling dude with 200 Ferraris… and the difference is consciously engaging in mindful resourcefulness. Respect your resources and they will respect you back.

9. Take responsibility for everything in your life

Many of the points in this list are all dancing around this subject, so I better name it explicitly.

Unattractive men are dependent, fear-ridden boys who blame others and shirk responsibility every time the wind changes direction.

An attractive man is someone who takes ultimate responsibility for everything in his life. He commits to full ownership.

This doesn’t mean that everything is his fault. Living a healthy lifestyle and receiving a cancer diagnosis isn’t your fault. Being swallowed up in an earthquake isn’t something that you ‘manifest’ with your lower-vibrational thoughts.

But an attractive man is willing to accept everything as it is fully, and then is willing to engage in changing it if he so chooses.

My wife wants more quality time with me? Alright, I will put energy into making that happen. Distraction free date nights every week. Let’s do this.

I don’t have as much of a financial nest egg as I would like? That’s on me. I will budget my lifestyle accordingly, cut necessary corners, and create a plan to start earning more. And save more money, no matter how much I’m currently making.

I have fallen into the worst physical shape of my life? Time to start eating better, sleeping on a regular schedule, and going to the gym four days a week.

Blame is the opposite of responsibility. Blame is making others responsible. And this very quickly leads to drowning in a state of victim consciousness.

No one is coming to save you. You are an adult. Your life is up to you now.

10. Prioritize play, fun, and lightness

The last thing that I want this list to come off as is ‘You have to be a stoic, responsible badass who understands that life is hard and shitty.’

Ultimately, being a holistically attractive man comes down to living a life of totality.

When you take ownership for your life, you take it on 100%. When you need to cry, you feel the sense of deserving and permission to bawl your eyes out. If you’re going to get a haircut, you don’t settle for the $10 Supercuts special down the street, but you know that you’re allowed to invest in your appearance and pay the $40-80 that your head deserves (again, grooming matters).

So just as important as responsibility, ownership, and resourcefulness are, so is play, lightness, and fun.

Cyndi Lauper famously sang “Girls just wanna have fun”… well so do women. So do all people.

Few things make you more resilient to life than a sense of humour. As soon as you take yourself too seriously, it’s all downhill from there.

Your potential romantic partners inherently know that life will deal you unexpected hardships. So if you approach life with a thorough line of playfulness, you will inevitably be more resilient when those hard times come knockin’.

If you find yourself feeling heavily divorced from play in your life, at the basic level you want to start doing things that you find fun, simply because they are fun.

Start off by watching my interview with the author of Play It Away, Charlie Hoehn, about the healing and transformative power of play. Then start integrating play into your weekly calendar. Scheduling play sounds like a very type-A thing to do, but it works.

Past that, start proactively looking for the humour in everything. Especially the darkest and most challenging parts of your life. There is always humour to be found. Still feeling stuck? Start going to stand-up comedy shows more often and see how professional comedians find lightness in all facets of life.

If you start creating opportunities for play and searching for laughter in life as much as you have (insert whatever your core focus has been over the last five years – money, physical fitness, perceived status, etc.) the quality of your life will transform in a matter of days.

11. Have more experiences

Nothing makes a man more interesting and attractive than living a full and dynamic life.

Whenever men ask me about what to talk about on first dates… or how to make more money… or how to not be so anxious in conversation… or how to not be so afraid of dying young… or not knowing what to do for the next iteration of their career path, my advice often comes down to this: live a fuller life.

If you are showing up and engaging in your life fully, benefits will abound.

You will have a surer sense of who you are (your likes and dislikes). You will have more skills, abilities, and stories to tell. And, last but certainly not least, you will be able to die a better death.

It has been said that much of life is simply a preparation for your death. Show up with courage, willingness, and effort in your life, and you can die content, knowing that you gave it your all. Or you could underperform, hold back, and show up with timidity, fear, and hesitation, and you can be riddled with pain and regret on your deathbed.

Long story short: live fully = die fully. Or, live in constant fear = die with regret. The choice is yours.

As you can see, putting in the work to become a more dynamic and attractive man isn’t for the faint of heart. If it were easy, everyone would be doing it.

But by putting in the work, you get a competitive advantage over others who aren’t willing to truly face and challenge themselves.

Ultimately, this all comes down to putting in work, building a dynamic and fulfilling single life, and then letting who you are speak volumes as you put yourself out into the world.

You don’t need pick up lines, memorized scripts, tips, tricks, or techniques to become a more attractive man when who you are speaks louder than any words you could say.

Happy growing brother. I wish you the best of luck on your journey.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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With a title like 9 Ways Anyone Can Instantly Be More Attractive, you would think that I would pull a switcheroo and exclusively talk about the importance of feeling your feelings, self-love, character development, and being in integrity and generally feeling alive in your life. You know… things that make you shine from the inside out.

And guess what… your love for yourself, your life, the people around you, and the entire world are exactly the things that count most in terms of your overall beauty and attractiveness. But there’s another aspect to take into account: feeling sexy, beautiful, nourished, and at home in your body.

So today, I’m going full-on superficial mode and talking about some real surface level stuff for a change of pace.

Let’s get into it!

1. Make better eye contact

Confidence is sexy. One of the fastest ways to display more confidence? Make better eye contact.

Strong, solid eye contact is something that tends to bring up social tension. You know who can handle a good degree of social tension? Attractive people who aren’t afraid of human connection.

If you usually have fairly flighty eyes and find it hard to settle into yourself when making direct eye contact with someone, then this will be a vital growth edge for you.

You can get away with less eye contact while you’re speaking, but while you’re listening to someone you’ll really want to give them your full attention (and more eye contact than you might be used to).

In terms of the quality of your eye contact, the emotional tone matters.

Think direct, but not intimidating. Clear and open, but not intense. Relaxed… no furrowed brows or subtle jaw tension.

If you really want to supercharge your abilities, get a willing friend, set a timer and make eye contact for five minutes. This will rapidly help you to get over the discomfort you might experience while looking people in the eyes. And speaking of eyes…

2. Use a daily, high quality under eye serum

They say that the eyes are the window to the soul. If your ‘windows’ are puffy and wrinkly, then there’s something you can do to improve that.

I use a daily eye serum called Eye Rescue Formula that I swear by. You can use it in the morning, or in the evening, or both. With quality ingredients like coenzyme Q10, kojic acid, green tea and vitamin E, you’ll see a difference within a matter of days. If you’re looking for another option, I’ve heard great things about this under-eye product as well.

3. Say ‘Hello’ like you are singing happy birthday

I first heard this concept in one of my all-time favourite fiction books (Wild Nights by David Deida).

Regardless of whether you are greeting someone you know or don’t know, greet them with the warmth of how you would wish someone a happy birthday. In other words, with presence, love, attentiveness, excitement, and care.

Everyone has the inherent desire to feel seen, recognized, and valued. This tip is a short-cut to that end result.

Show people love throughout all of your interactions with them, but especially when greeting them. Set the tone right off the bat and it’ll be that much easier to carry it out throughout the conversation because you’ll have already set the context.

And no, you don’t have to literally ‘sing’ hello to them. It’s merely the subtextual love and care that I’m speaking to.

4. Lip exfoliation

To be honest, I didn’t even consider this to be a thing until about a year ago. Maybe it was in women’s magazines all along… but this tip came out of left field for me when I first heard about it.

Once or twice per week, gently rub an exfoliating pad or exfoliating glove along your lips (while in the shower is usually easiest).

Doing this will get rid of all of the residual dead skin-gunk that can accumulate over time (especially in the colder months), and make your lips that much more kissable and fresh looking.

Here’s a mid-post reminder to remember that YOU ARE LOVEABLE, beautiful, and whole as a person without doing any of the things in this list. You are awesome. And you are inherently deserving of love and kindness. All of these tips are for people looking to pour more love into themselves and present themselves as shinier, healthier people to the world… for their own sake. Again, this all comes down to self-love… which is what makes people truly shine from the inside out.

With that little disclaimer out of the way, here’s something I’ve been really digging over the last two months…

5. Red light therapy for healing skin blemishes and scarring, and wrinkle reduction

Have you ever heard of red light therapy? Until two months ago, I hadn’t.

There have been hundreds of studies done on red light therapy, and near-infrared light therapy.

The gist of the findings is that using red light therapy and NIR light drastically aid in skin rejuvenation, wound healing, scar tissue healing, acne scar healing, fine line and wrinkle reduction, and a whole host of other benefits.

Again, proven science. I could link to a TON of clinical research. Here are a few pieces if you’re interested – research, research, research, more research, huzzah!

Literally within THREE DAYS of 10 minutes of daily red light therapy use I thought to myself “Damn! I should have taken photos before day one because the results are already so obvious.”

Because I value time efficiency and I wanted the highest quality option on the market, I went with the Joovv model that combines both LED red light and near-infrared technology simultaneously. It has become a staple in my daily routine (5-10 minutes in the morning and 5-10 minutes at night) and I now swear by it.

If you want to boost the collagen production in your skin, reduce fine lines and wrinkles, and make the mitochondria in your body that much happier, I can’t recommend this product highly enough. I don’t even care if I sound like a Kool-Aid slamming cult leader… this thing has worked magic for me since I picked it up. I feel like I have more clean-burning energy to run on, 24/7, and my skin is happier and healthier than ever since I started using it.

6. Sleep well, drink more water, and reduce sugar intake

Some of the best things you can do to be and appear more healthy, energetic, and fresh faced are prioritizing quality sleep, drinking more water, and reducing your sugar intake.

If you’re always tired, are chronically dehydrated, and eat a diet high in processed foods, it will show on your face within a matter of days. Your cortisol (stress hormone) will be through the roof, your sex drive will plummet, and your body will be upset with you.

For more info on sleeping better, click here. Reducing your sugar intake and eating healthier, click here. And you already know how to drink more water. Just buy a beautiful, aluminum water bottle that you like and fill it up a few times per day. Or drink lemon water… That stuff is delicious.

7. Dress in a way that highlights your shape

The fastest way you can be more attractive when it comes to what clothes you put on your body is to dress in a way that highlights and really owns your unique shape.

This tip isn’t so much about just wearing tighter fitting clothes to show off your height, or weight, or curves, etc. – but rather it’s about displaying your radical self-acceptance to the world. So opt for form-fitting jeans, custom tailored suits, and outfits that show the world what you’re working with.

More often than not, people that wear loose fitting clothing do so to hide from the world. When you wear an outfit that your body is drowning in, it can come across as a subtle form of self-rejection (as in, I don’t want to show people what I actually look like under here).

But, when it comes to style, nothing is ever black and white. Ultimately, wear whatever makes you feel the sexiest.

8. Spend extra time on your oral hygiene

Bad breath stinks, and is one of the most universally unattractive things.

While hygiene in general is important, I would say that oral hygiene is doubly so.

Your mouth doesn’t ask for much from you. Would it kill you to give it 5-10 minutes a day of focused love? No. No it wouldn’t.

After you’ve exfoliated your lips (re: tip#4) try on the following as a regular oral hygiene routine.

• Use an electric toothbrush with a built-in timer on it (so you know that you’re brushing for a full two minutes)
• Floss daily
• Use a natural toothpaste (like this one or this one)
• Use a tongue scraper
• Occasionally use teeth whitening strips if you’re looking to boost your teeth-whiteness

9. Spend more on your haircuts, shoes, and cologne/perfume

Of all of the things that you spend money on when it comes to being more presentable and attractive to the world, I would vote that you especially shouldn’t skimp on your haircuts, your shoes, and any scent that you wear on a daily basis.

For men, the difference between a $20 Supercuts-special and a $60 haircut from a barber or stylist is exponential. Ditto for women (especially if you’re getting your hair coloured in any way). You get what you pay for.

In terms of your outfit, shoes tend to get noticed more than any other item that you wear. If you’re wearing $30 running shoes (especially when you aren’t even in the gym), that’s going to get noticed in a negative way. Whereas if you’re wearing shoes that cost you a pretty penny but they’re unique, well-made, and stylish, then that will get you an entirely different kind of attention. Plus, well-made shoes tend to last for years longer so they pay for themselves in multiple ways (longevity AND positive attention).

Same goes for cologne or perfume. Ditch the cheap, drug store brands and invest in something that turns heads (or noses).

How many people do you know that consistently smell amazing? And I’m talking amazing in a way that has you want to hug the person longer just so you can inhale their delicious scent. Probably not that many. So guess what? YOU can be one of those people!

Personally, I use a fragrance called Radio Bombay (that has a lot of high quality sandalwood oil in it, so it isn’t cheap) and I get complimented on it every day that I leave the house. It actually smells so good and gets so many compliments that I almost didn’t share which one I use… but I’m here to give my gifts to the world… so there you go.

On top of that, I also use a paraben and aluminum free natural deodorant called Johnny’s Cash by Routine Cream that I get just as many positive comments on.

Even if you’re a guy, these scents might not appeal to you. But the trick is to find something amazing that stands out and that the people you’re trying to attract are also into. Another good trick is to go deodorant or cologne/perfume shopping with a man/woman (whichever gender you’re attracted to) and ask them what they like. When you find something that you both agree on and love, boom, you’ve found your scent.

That’s it for today! I hope you’ve found a lot of value in this post, and that you enjoyed reading it just as much as I had bringing it all together.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Every brain changes with age, and mental function changes along with it. Mental decline is common, and it's one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways you can help maintain brain function.

1. Get mental stimulation

Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" and building up a functional reserve that provides a hedge against future cell loss.

Any mentally stimulating activity should help to build up your brain. Read, take courses, try "mental gymnastics," such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.

2. Get physical exercise

Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, plastic, and adaptive, which translates into better performance in aging animals. Exercise also lowers blood pressure, improves cholesterol levels, helps blood sugar balance and reduces mental stress, all of which can help your brain as well as your heart.

3. Improve your diet

Good nutrition can help your mind as well as your body. For example, people that eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and plant sources of proteins are less likely to develop cognitive impairment and dementia.

4. Improve your blood pressure

High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Stay lean, exercise regularly, limit your alcohol to two drinks a day, reduce stress, and eat right.

5. Improve your blood sugar

Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you'll need medication to achieve good control.

6. Improve your cholesterol

High levels of LDL ("bad") cholesterol are associated with an increased risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication.

7. Consider low-dose aspirin

Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate.

8. Avoid tobacco

Avoid tobacco in all its forms.

9. Don't abuse alcohol

Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day.

10. Care for your emotions

People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don't necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.

11. Protect your head

Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment.

12. Build social networks

Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
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Heart and circulatory disease is still one of the UK’s biggest killers despite related deaths falling faster than those of other diseases. If you want to keep your heart in great shape, here are 10 things you can do:

1. Cut down on salt

If you have a diet high in salt, it’s likely that your blood pressure could be high too – which means you have an increased risk of suffering from heart disease or stroke. The recommended maximum daily intake of salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent of 1g of sodium). Cut down by trying not to use any salt at all at the table and reducing how much you use in cooking. Also, keep an eye on food labels to check how much salt you’re eating in processed foods (foods with more than 1.5g salt or 0.6g sodium per 100g are high, so avoid them wherever possible).

2. Eat less sugar

Too much sugar in your diet could lead to weight gain, which can raise your blood pressure and lead to diabetes and heart disease. If you have a sweet tooth and can’t give up sugar altogether, simply have fresh fruit with yoghurt instead of sweetened puddings and cakes.

3. Limit saturated fat

Eating too much saturated fat – found in butter, ghee, margarine, fatty meats, dairy fats and processed foods such as pies, pastries and cakes – is believed to increase cholesterol levels. So switch to semi-skimmed milk and low-fat dairy foods instead of full-fat ones, choose lean cuts of meats and steam or grill instead of frying.

4. Fill up on fruit and veg

Increase the amount of potassium in your diet by eating at least five portions of fruit and veg a day (potassium can help to lower your blood pressure). The nutrients in fruit and veg – including vitamins, minerals and fibre – may also help to keep your heart healthy. Some fruits and veg that are rich in soluble fibre may also help to lower your cholesterol, including citrus fruits, sweet potato, aubergine, mango and most beans and pulses.

5. Go for more fish

Oily fish such as pilchards, sardines, mackerel, salmon and fresh tuna, are rich in omega-3 fatty acids, which are thought to be particularly beneficial for your heart because they improve your cholesterol levels. If you’re a vegetarian you can get omega-3 fats from spinach, wheat germ, walnuts, flaxseed and flaxseed oil, soya and canola oil and pumpkin seeds.

6. Quit smoking

Smoking is one of the main causes of cardiovascular disease, and smokers are almost twice as likely to have a heart attack compared with those who have never smoked. It not only damages the lining of your arteries but reduces the amount of oxygen in your blood and raises your blood pressure.

If you’ve struggled with giving up smoking before, ask your GP about NHS Stop Smoking services in your local area.

7. Cut back on alcohol

Alcohol can affect your heart by causing high blood pressure, abnormal heart rhythms and damage to the heart muscle. But you don’t have to give it up completely. Just stick to current guidelines for moderate alcohol drinking, which are two to three units a day for women and three to four for men. Find out more by visiting the Drinkaware Website.

8. Get more exercise

Studies show that people who aren’t very active are more likely to have a heart attack than those who are. Aim to get at least 150 minutes of moderate-intensity activity a week to lower your risk of developing coronary heart disease. You can split up the 150 minutes any way you like. For instance, have a brisk 30-minute walk every lunchtime during the week.

9. Keep your weight down

If you’re heavier than you should be, your risk of high blood pressure, high cholesterol and type 2 diabetes is above normal. Eating less sugar and saturated fat while cutting back on alcohol, eating more fruit and veg and getting more exercise can all help you lose excess pounds – and keep those pounds off in the long term.

10. Keep stress under control

If you’re under a lot of stress, you may be more likely to smoke, take little or no exercise and drink more than a moderate amount of alcohol – all of which are linked with heart problems.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Eight healthy behaviors can go a long way toward improving your health and lowering your risk of many cancers as well as heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think.

So take control of your health, and encourage your family to do the same. Choose one or two of the behaviors below to start with. Once you’ve got those down, move on to the others.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost. To see where you fall on the weight range, click here.

Tips

• Integrate physical activity and movement into your life.
• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.

For Parents and Grandparents

• Limit children’s TV and computer time.
• Encourage healthy snacking on fruits and vegetables.
• Encourage activity during free time.

2. Exercise Regularly

Few things are as good for you as regular physical activity. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none.

Tips

• Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
• Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
• Stay motivated by exercising with someone.

For Parents and Grandparents.

• Play active games with your kids regularly and go on family walks and bike rides when the weather allows.
• Encourage children to play outside (when it’s safe) and to take part in organized activities, including soccer, gymnastics and dancing.
• Walk with your kids to school in the morning. It’s great exercise for everyone.

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop for good every day.

Tips

• Keep trying! It often takes six or seven tries before you quit for good.
• Talk to a health-care provider for help.
• Join a quit-smoking program. Your workplace or health plan may offer one.

For Parents and Grandparents

• Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
• Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.
• When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.

4. Eat a Healthy Diet

Despite confusing news reports, the basics of healthy eating are actually quite straightforward. You should focus on fruits, vegetables and whole grains and keep red meat to a minimum. It’s also important to cut back on bad fats (saturated and trans fats) and choose healthy fats (polyunsaturated and monounsaturated fats) more often. Taking a multivitamin with folate every day is a great nutrition insurance policy.

Tips

• Make fruits and vegetables a part of every meal. Put fruit on your cereal. Eat vegetables as a snack.
• Choose chicken, fish or beans instead of red meat.
• Choose whole-grain cereal, brown rice and whole-wheat bread over their more refined counterparts.
• Choose dishes made with olive or canola oil, which are high in healthy fats.
• Cut back on fast food and store-bought snacks (like cookies), which are high in bad fats.
• Buy a 100 percent RDA multivitamin that contains folate.

5. Drink Alcohol Only in Moderation, If at All

Moderate drinking is good for the heart, as many people already know, but it can also increase the risk of cancer. If you don’t drink, don’t feel that you need to start. If you already drink moderately (less than one drink a day for women, less than two drinks a day for men), there’s probably no reason to stop. People who drink more, though, should cut back.

Tips

• Choose nonalcoholic beverages at meals and parties.
• Avoid occasions centered around alcohol.
• Talk to a health-care professional if you feel you have a problem with alcohol.

For Parents and Grandparents

• Avoid making alcohol an essential part of family gatherings.
• When appropriate, discuss the dangers of drug and alcohol abuse with children. A health-care professional or school counselor can help.

6. Protect Yourself from the Sun

While the warm sun is certainly inviting, too much exposure to it can lead to skin cancer, including serious melanoma. Skin damage starts early in childhood, so it’s especially important to protect children.

Tips

• Steer clear of direct sunlight between 10 a.m. and 4 p.m. (peak burning hours). It’s the best way to protect yourself.
• Wear hats, long-sleeve shirts and sunscreens with SPF15 or higher.
• Don’t use sun lamps or tanning booths. Try self-tanning creams instead.

For Parents and Grandparents

• Buy tinted sunscreen so you can see if you’ve missed any spots on a fidgety child.
• Set a good example for children by also protecting yourself with clothing, shade and sunscreen.

7. Protect Yourself From Sexually Transmitted Infections

Among other problems, sexually transmitted infections – like human papillomavirus (HPV) – are linked to a number of different cancers. Protecting yourself from these infections can lower your risk.

Tips

• Aside from not having sex, the best protection is to be in a committed, monogamous relationship with someone who does not have a sexually transmitted infection.
• For all other situations, be sure to always use a condom and follow other safe-sex practices.
• Never rely on your partner to have a condom. Always be prepared.

For Parents and Grandparents

• When appropriate, discuss with children the importance of abstinence and safe sex. A health-care professional or school counselor can help.
• Vaccinate girls and young women as well as boys and young men against HPV. Talk to a health professional for more information.

8. Get Screening Tests

There are a number of important screening tests that can help protect against cancer. Some of these tests find cancer early when they are most treatable, while others can actually help keep cancer from developing in the first place. For colorectal cancer alone, regular screening could save over 30,000 lives each year. That’s three times the number of people killed by drunk drivers in the United States in all of 2011. Talk to a healthcare professional about which tests you should have and when.

Cancers that should be tested for regularly:

• Colon and rectal cancer
• Breast cancer
• Cervical cancer
• Lung cancer (in current or past heavy smokers)

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Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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Keeping your diabetes under control will help you prevent heart, nerve, and foot problems. Here's what you can do right now.

1. Lose extra weight. Moving toward a healthy weight helps control blood sugars. Your doctor, a dietitian, and a fitness trainer can get you started on a plan that will work for you.

2. Check your blood sugar level at least twice a day. Is it in the range advised by your doctor? Also, write it down so you can track your progress and note how food and activity affect your levels.

3. Get A1c blood tests to find out your average blood sugar for the past 2 to 3 months. Most people with type 2 diabetes should aim for an A1c of 7% or lower. Ask your doctor how often you need to get an A1c test.

4. Track your carbohydrates. Know how many carbs you’re eating and how often you have them. Managing your carbs can help keep your blood sugar under control. Choose high-fiber carbs, such as green vegetables, fruit, beans, and whole grains.

5. Control your blood pressure, cholesterol, and triglyceride levels. Diabetes makes heart disease more likely, so keep a close eye on your blood pressure and cholesterol. Talk with your doctor about keeping your cholesterol, triglycerides, and blood pressure in check. Take medications as prescribed.

6. Keep moving. Regular exercise can help you reach or maintain a healthy weight. Exercise also cuts stress and helps control blood pressure, cholesterol, and triglyceride levels. Get at least 30 minutes a day of aerobic exercise 5 days a week. Try walking, dancing, low-impact aerobics, swimming, tennis, or a stationary bike. Start out more slowly if you aren't active now. You can break up the 30 minutes -- say, by taking a 10-minute walk after every meal. Include strength training and stretching on some days, too.

7. Catch some ZZZs. When you’re sleep-deprived, you tend to eat more, and you can put on weight, which leads to health problems. People with diabetes who get enough sleep often have healthier eating habits and improved blood sugar levels.

8. Manage stress. Stress and diabetes don't mix. Excess stress can elevate blood sugar levels. But you can find relief by sitting quietly for 15 minutes, meditating, or practicing yoga.

9. See your doctor. Get a complete checkup at least once a year, though you may talk to your doctor more often. At your annual physical, make sure you get a dilated eye exam, blood pressure check, foot exam, and screenings for other complications such as kidney damage, nerve damage, and heart disease.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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1. Find Your Reason

To get motivated, you need a powerful, personal reason to quit. It may be to protect your family from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions. Or to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.

2. Prepare Before You Go 'Cold Turkey'

There’s more to it than just tossing your cigarettes out. Smoking is an addiction. The brain is hooked on nicotine. Without it, you’ll go through withdrawal. Line up support in advance. Ask your doctor about all the methods that will help, such as quit-smoking classes and apps, counseling, medication, and hypnosis. You’ll be ready for the day you choose to quit.

3. Consider Nicotine Replacement Therapy

When you stop smoking, nicotine withdrawal may give you headaches, affect your mood, or sap your energy. The craving for “just one drag” is tough. Nicotine replacement therapy can curb these urges. Studies show that nicotine gum, lozenges, and patches improve your chances of success when you’re also in a quit-smoking program.

4. Learn About Prescription Pills

Medicines can curb cravings and may also make smoking less satisfying if you do pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.

5. Lean On Your Loved Ones

Tell your friends, family, and other people you’re close to that you’re trying to quit. They can encourage you to keep going, especially when you’re tempted to light up. You can also join a support group or talk to a counselor. Behavioral therapy is a type of counseling that helps you identify and stick to quit-smoking strategies. Even a few sessions may help.

6. Give Yourself a Break

One reason people smoke is that nicotine helps them relax. Once you quit, you’ll need new ways to unwind. There are many options. You can exercise to blow off steam, tune in to your favorite music, connect with friends, treat yourself to a massage, or make time for a hobby. Try to avoid stressful situations during the first few weeks after you stop smoking.

7. Avoid Alcohol and Other Triggers

When you drink, it’s harder to stick to your no-smoking goal. So try to limit alcohol when you first quit. Likewise, if you often smoke when you drink coffee, switch to tea for a few weeks. If you usually smoke after meals, find something else to do instead, like brushing your teeth, taking a walk, texting a friend, or chewing gum.

8. Clean House

Once you’ve smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke, and clean your carpets, draperies, and upholstery. Use air fresheners to get rid of that familiar scent. If you smoked in your car, clean it out, too. You don’t want to see or smell anything that reminds you of smoking.

9. Try and Try Again

Many people try several times before giving up cigarettes for good. If you light up, don’t get discouraged. Instead, think about what led to your relapse, such as your emotions or the setting you were in. Use it as an opportunity to step up your commitment to quitting. Once you’ve made the decision to try again, set a “quit date” within the next month.

10. Get Moving

Being active can curb nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise helps, such as walking your dog or pulling weeds in the garden. The calories you burn will also ward off weight gain as you quit smoking.

11. Eat Fruits and Veggies

Don’t try to diet while you give up cigarettes. Too much deprivation can easily backfire. Instead, keep things simple and try to eat more fruits, vegetables, whole grains, and lean protein. These are good for your whole body.

12. Choose Your Reward

In addition to all the health benefits, one of the perks of giving up cigarettes is all the money you will save. There are online calculators that figure out how much richer you will be. Reward yourself by spending part of it on something fun.

13. Remember That Time Is on Your Side

As soon as you quit, you start to get immediate health benefits. After only 20 minutes, your heart rate goes back to normal. Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer and other cancers.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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1. Tea tree oil

Tea tree oil has proven to be an excellent cure for darkened underarms. Not only does it aid in the process of lightening your underarms but also helps keep it odor-free. Its anti-microbial properties combat microbes and ensure that your underarms stay free from bad odour.

How to use: Add some water to tea tree oil to dilute it. Pour this mixture in an empty spray bottle and spray it on your underarms. Voila, you are good to go!

How often: Repeat this process daily for more effective results.

2. Lemon juice

Lemon juice is a natural bleaching agent, especially on account of its high concentration of citric acid. It will help you remove dead skin cells and lighten your skin, over a period of time.

How to use: Cut a lemon in two slices, and gently scrub your underarms with them for a couple of minutes. Let the lemon juice sit on for approximately 5-10 minutes. Then, rinse it off with cold water.

How often: Repeat this process about three times a week.

3. Aloe vera

Just a little bit of Aloe Vera will be able to do the trick. It contains antibacterial properties which help soothe and lighten your skin.

How to use: Cut into a fresh leaf of aloe vera and extract the gel. Gently massage the aloe vera gel onto your underarms. Let it dry for about 20 minutes. Then, rinse it off with lukewarm water. You can also substitute aloe vera for the aloe vera gel available in the market.

How often: Repeat this process everyday to better lighten your underarms.

4. Apple vinegar cider

If you are suffering from dark underarms, you can always rely on apple vinegar cider to help you with the problem. This kitchen ingredient can be easily sourced from your local store.

Apple vinegar cider is loaded with amino and lactic acids, which help get rid of dead skin cells. Plus, its astringent properties help unclog the pores, thereby lessening the darkness. It also smoothes the armpit area considerably

How to use: Dilute apple vinegar cider with water. Soak a cotton ball in this solution and gently dab it over your armpit area. Let this solution sit on for about 10 minutes. Then, rinse it off with lukewarm water.

How often: Repeat this process as frequently as possible throughout the week, for more effective results.

5. Rosewater and baking soda

Rose water has soothing and brightening powers, its fragrance also combats body odour and keeps the underarm area smooth.

How to use: Add 1 tablespoon of baking soda to rosewater, and stir this mixture evenly. Then, apply this solution to your armpit area and wait for about 10 minutes before rinsing it off with lukewarm water.

How often: You can practice this trick twice a week for lighter underarms.

6. Turmeric

Turmeric has both skin healing and lightening properties, applying this and antibacterial ingredient to your underarm area will brighten the skin as well as offer relief from itching. However, make sure you try this remedy in the bathroom or you might end up staining your clothes.

How to use: Take a teaspoon each of organic turmeric, honey and milk in a small bowl. Mix all the ingredients well and apply to the underarm area. Let stay for 15 minutes then wash off.

How often: Repeat this natural underarm lightening remedy thrice a week.

7. Potato

Potato is one of the most affordable and effective ways to get rid of dark underarms. It brightens the skin and reduces patchiness and itching associated with dark underarms. The citric acid in potatoes is mild which makes it the perfect remedy for those with sensitive skin type.

How to use: Grate one potato and extract its juice. Using a cotton ball apply this juice directly on your underarms. Rinse after 10 minutes with cool water.

How often: Repeat this remedy twice a day.

8. Cucumber

The skin of your underarm area hardly ever gets to breathe, the constant sweat and heat is the perfect place for bacteria to thrive causing infections and underarm darkening. In order to get rid of dark underarms, you can use cucumber to soothe and calm the area. Furthermore, cucumbers have bleaching agents that lighten the skin.

How to use: Cut slices of fresh cool cucumber and rub them directly on the underarms area. Wash after 10 minutes and pat dry.

How often: Repeat twice every day.

9. Fuller's earth (Multani Mitti)

Fuller's earth or Multani mitti is used on the face to absorb dirt, oil and other impurities from the skin. Those who regularly use this natural ingredient have smooth, clear and problem-free skin. This amazing ingredient can be used in the underarm area too to get rid of dark armpits.

How to use: Take a tablespoon of fullers earth and add half a teaspoon of lemon juice to it along with a few drops of rose water. Mix well and apply on the underarm area evenly. Let it stay until the paste dries off completely then rinse off with water.

How often: Use this pack twice a week for the best results.

Causes of dark underarms

1. Deodorant and antiperspirants : Using deodorant and antiperspirants is essential to stay fresh all day but the presence of alcohol and other harmful ingredients can cause the underarm skin to get darker. It is recommended to use an alcohol-free deodorant.

2. Shaving : Shaving may seem like the quickest technique to get rid of underarm hair. But razor blades can be abrasive as they remove the top protective layer of the skin causing irritation and dark underarms.

3. Friction : Wearing very tight clothes can cause friction against the skin and frequent rubbing can cause dark underarms. Wear cotton and other skin-friendly fabrics and avoid body-hugging clothes.

4. Dead skin cells accumulation: Dead skin cells get accumulated in every part of your body and underarms are no different. When you don't clean the area well or fail to scrub it every few days it can lead to darkening.

If you find our article valuable, please think about sharing it on your social media platforms, as your single share can inspire us to continue creating informative and valuable content for you.

Written by Fitness Goal 4U
Healthy Workouts, Fitness Challenges, Muscle Recovery, and Workout Trends
Healthy workouts ensure safe exercises. Fitness challenges motivate you. Muscle recovery, with rest and nutrition, strengthens. Staying updated with trends keeps routines exciting, creating a balanced, sustainable fitness journey for long-term health.
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