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How to Overcome Blocks That Hold You Back on Your Fitness Journey



How to Overcome Blocks That Hold You Back on Your Fitness Journey

Working out regularly while eating healthy is highly beneficial for your body and health, but how come you’re not noticing any positive results anymore, you ask? Overtraining, taxing the nervous system and a lack-of-overload principle are just some of the psychological reasons behind your workout plateau.

Furthermore, if you’re stuck in the same workout routine, or you’re not resting enough, the results will most likely be the same. Therefore, you need to make a few changes in your training, and here are some valuable tips that’ll help you overcome blocks that hold you back from an efficient training.

Mix up your exercises

Mix up your exercises

Doing the same exercises every day will eventually become boring for your muscles, which is the reason they’ll stop growing and tightening, and you won’t be able to make progress. Therefore, think about adding some new routines into your training, and stop doing a few of the old ones.

If you’re not sure which exercises to remove, feel free to consult a personal trainer. Moreover, think about scheduling a periodical session with a personal trainer, if you can’t afford a full-time one.

They’ll certainly motivate and inspire you to try out new routines, help you improve your form and even make strategic plans that will help you achieve your fitness goals faster.

Also, doing the exercises in a different order every time you train, may also be of great help. This will work your muscles in a new way, helping you develop skills that you haven’t had before.

A medicine ball can be a great alternative to machines if you’ve been relying on them for too long. This will stimulate a different pattern of motor unit recruitment, allowing your stale muscles to rest, while also making your program more exciting.

Increase training intensity

Increase training intensity

Making your muscles work harder instead of longer is one of the best ways to break out of the workout plateau. Think about doing high weight and low reps, instead of low weight and high repetitions, to make the most progress.

Don’t forget to warm up before the training and use slow and controlled motions while lifting weights. If you want to build strength in the target muscle, avoid bouncing the weight and using momentum in your back.

Furthermore, high-intensity interval training or a circuit training class can be a good way to turn your workout up a notch, and leave the usual workout routine for a while.

Improve your nutrition to delay fatigue

Improve your nutrition to delay fatigue

Keeping a food diary will help you record all of your daily food intakes, allowing you to make necessary changes in time and in the right way. With a proper nutrition, your muscles will be able to grow while making you feel great doing the exercises you like.

Make sure you take a sufficient amount of proteins and carbohydrates, which will fuel your body allowing your muscles to build quickly. Consider introducing the finest BCAA supplement into your nutrition, so that you can delay fatigue during prolonged exercises.

A branched-chain amino acid supplement will allow you to exercise longer, acting as an additional energy source for your body. Your body tends to use its glycogen stores quickly, and this is where BCAA supplement comes in, delaying your fatigue thanks to its beneficial properties.

Rest more


Rest is essential for your muscle build, so if you’re working too hard and resting too little, a workout plateau will be inevitable. Therefore, to make sure your exercise is highly efficient, and to be safe from injuring yourself, you must have enough rest between the exercises, and between two training sessions.

Sometimes it’s okay to take a week or two to recover and recharge for the next training sessions, so don’t feel guilty about not pumping iron. If you think that sitting around is just a waste of time, then an active recovery may just be your cup of tea.

Active recovery reduces the build-up of lactic acid in the muscles, thus minimizing post-exercise stiffness. Furthermore, it’ll alleviate fatigue and have positive effects on your mood.

You’ll also avoid inflammation because you won’t let your muscles to rest completely, but they’ll still have the chance to recover after a strenuous workout.

So, if you prefer this type of recovery, you should consider jogging or cycling at a slower pace, yoga, swimming, hiking, aqua walking or maybe light weightlifting.

Final thoughts

Now that you’re familiar with a workout plateau, and you’ve maybe managed to overcome it in the past, make sure you do your best to avoid it in the future, or even help your workout mates stay away from it.

One of the most important things to remember is that you should never push yourself too hard. Overtraining will inevitably lead to a workout plateau, so keep things at a moderate pace.

Keeping your workout sessions short but effective is a much better way to train because they’ll certainly lead you to your fitness goals without leading to a workout plateau.

Be careful what you eat, and always rest between workouts, to minimize the chance of injuries aside from allowing your exercises to be more efficient.

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7 Simple Ways to Keep Yourself in Good Health




The importance of eyes and eyesight can never be denied. Thus maintain healthy eyes is extremely crucial and something that should never be overlooked. Here are some tips that can help you in ensuring better eyesight and better eye health.

1. Go for a detailed dilated eye exam

It may appear to you that you have good eyesight but going for a thorough check-up of a dilated eye exam for eyes to a professional will be of great use. This test comprises putting a few drops in your eyes to dilate or widen the pupil to let more light enter your eye in the way an open door lets more light in a dark room.

This will help the professional to check your eyes in a much better and detailed ways. This will help to figure out if you could see better with glasses. Also if any early signs of old age eyes related issues like glaucoma, diabetic eyes, cataract eyes can be detected at an early age and thus can be prevented.

2. Wear protective eyewear

Wear protective eyewear while doing any sports. Such eye wears are available at sports store or with doctors so buy them from such places only. Safety shield and eye guards are designed to provide correct protection for the required sport.

These are made of polycarbonate and is ten times better and stronger than plastic. Wear apt glasses if using and smartphone or laptops. Also while in sun or in dusty air make sure that your eyes are protected so that no harm is caused to them.

For the shades that you are buying to make sure that is not only a style accessory but also have glasses that protect your eyes from the harmful UV-A and UV-B  radiation of the sun.

3. Do not smoke

Smoking is bad for your body, environment and eyes as well. As per research studies, smoking can result in cataract, optic nerve damage, age-related macular degeneration that can cause blindness.

4. Give rest to your eyes

If you spend too much of screen time then make sure that you give your eyes adequate rest also. While in front of the screen blink your eyes so that they remain fresh and do not get tired.

5. Use Good Quality Makeup

All women are fond of eye makeup but the basic rule is use good quality, lab tested, ophthalmologist, approved eye makeup for the safety of your eyes. Also, do not forget to remove the make up with the good quality product once the event has finished.

6. Maintain a healthy weight

Overweight and obesity can increase the risk of diabetes or other issues that could make you lose your vision. Maintain healthy weight for better eyesight also.

7. Eat well and exercise

Eating green leafy vegetables, carrots, and fish like salmon, tuna and halibut can be good for better eyesight. Also follow an exercise regime for eyes also. This will ensure better eyesight with increasing age also.

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Mental Health Improved With Therapist BetterHelp



Mental Health Improved With Therapist

Technically if defined mental health refers to cognitive, behavioral and emotional well-being. In simple terms, it is what we think, our thought process, our behavior and response to any situation. Mental health at times showcases the absence of a mental disorder. 

WHO defines mental health as a state of well-being in which the individual realizes his or her own abilities, can cope with normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community. Thus it is not a small term to define the absence of mental disorder but much more than that.

Mental health is significant and affects our life in usual, our relationships and also physical health. Mental health is directly proportionate to our well being and the ability to enjoy life. BetterHelp works positively to help the patients through, medication, therapy, counseling, self-help, involving in activities or hobbies.

What are the risk factors leading to mental health issues?

Irrespective of age, sex, financial situation, class, society or profession we are all prone to develop mental health problems. rather as per surveys a major chunk of the world population has for once in life faced any mental health problem. Also, the mental health problem can be repeated. This is also one of the causes of suicide and disability.

Common Mental Health Problems:

The common mental health disorders are anxiety disorders, mood disorders, and schizophrenia disorder.

Anxiety disorder- it is the most common disorder, whereby the individual faces severe fear or anxiety that is in relation to some object or situation. The treatment for anxiety disorder is that the cause of anxiety should be avoided. There are several types of anxiety disorder:

  1. Post-traumatic stress disorder (PTDS)-
  2. Phobias
  3. Panic disorder
  4. Obsessive-compulsive disorder (OCD)

Mood disorders

These are also known as an affective disorder or depressive disorder. Patients usually feel the change in their mood that involves mania or depression. The several types of mood disorders are:

  1. Bipolar disorder
  2. Major depression
  3. Persistent depressive disorder
  4. SAD (seasonal affective disorder)

Schizophrenia disorders

Lots of research is still being done in getting to know exactly what it is. It is a single disorder or a group of related illness, has to be found out. However, the illness is very complex and starts at the age of 15 to 25. It is a difficult situation. The patient itself cannot figure out what is happening. It has both positive and negative symptoms.

The positive symptoms are:

  • delusions
  • hallucinations
  • thought disorders

The negative symptoms are:

  • Lack of motivation
  • Flat or no mood
  • Withdrawal

Early symptoms of mental illness:

There is no way to tell that a person is suffering from mental illness but there can be certain clues like:

  • Feeling that nothing matters
  • Sleeping or eating too much
  • Always lack energy
  • Hearing voices
  • Delusions
  • Always thinking of harming oneself or others
  • Memories that appear again and again
  • Getting addictive to drugs
  • Not enjoying things that once did or others enjoy
  • No proper display of emotions


Any illness required treatment. Taking the help of a professional for cure o mental disorder is a taboo but then should be taken as soon as an early sign is witnessed. One or combines strategy or course of action is followed to treat the patient and in most of the cases, it gets cured.

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Get Advice from The Doctor Easily: 5 Advantages of Telehealth in Today’s Healthcare Industry




5 Advantages of Telehealth

Telehealth is the ultimate usage of digital information as well as communication technologies for accessing health care & medical services. These may include extensive use of computers, desktops, laptops, mobiles, tablets & so much more. These are certain crucial technologies used in your homes or office to improve healthcare services.

Telehealth is the digital medicine or telediagnoses for patients with extensive use of technology such as desktops, laptops, mobiles, tablets & so much more. As per the research & survey reports, more than 75% of people are interested in seeking telemedicine as their treatment option.

Fortunately, with the help of immense technologies, telemedicine or telehealth is very much possible & also becoming the mainstream. People seek advice from various doctors with the help of telecommunication technologies.

Let’s look upon the features of Telehealth:

  1. Clinical documentation for each patient & consultation.
  2. A patient can clearly view or hear audio or video for health consultation & treatments.
  3. One can use laptops, computers, desktops, tablets, mobile devices & several other devices.
  4. A patient can analyze telehealth data & also review performance bar.
  5. One can also access patient history.
  6. Telemedicine supports stethoscopes, etcetera & many medical methods.
  7. A patient can consult anytime he or she wants.

Advantages of Telehealth due to which, people are serious about adopting these techniques:

1. Saves Transport Time & Costs

When there is a communication between doctor & patient with the help of technical gadgets benefits a lot. This saves a patient’s time, efforts, traveling & money.

One can follow up the instructions of the doctor online & treat the patient if it is not so major problem. A patient can get diagnose from home or anywhere he loves. This saves time, money & unnecessary efforts.

2. No off from the work

One of the biggest advantages of telehealth is one can treat themselves while working or being present at the work. One can be anywhere & seek treatment in privacy. Your precious time will be saved & efforts too.

3. Specialists consulting

A person can make consultation with specialist doctors. Telehealth helps a patient to connect with various specialized doctors who are located far away. When there are serious health issues, one has to consult a specialized doctor but not the nearest.

One can gain specialized consultations for various fields such as gynecologist, dentist, cardiologist, physiotherapists, psychologist & many others with extensive knowledge at nominal fees.

4. Better Health

As discussed earlier, one can get better mental health consultation with no interference of the third person. One can practice better management for the medication, chronic disease or lifestyle. This is also cost effective as well as convenient. One can also gain better health by not travelling so far for the tests & check-ups.

5. No waiting in the corridors

Exactly, one does not have to wait for longer hours & longer time at the hospital. One can enjoy the convenience as well as a cost-effective method of telehealth or telemedicine.

Telehealth is extensively used for time-saving, effective treatment, cost saving, convenience & many other factors. Digital treatment is leisure when the problem is minor but if major problems arise, a patient has to visit a specialized doctor. One can also enjoy diagnosing from specialized doctors & perfect medication with the help of one & only telehealth or telemedicine.

Telehealth is a far new concept & people in Western countries are taking this much seriously. Still, these concepts need to be utilized very seriously as this gives a lot of leisure to the patients.

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