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Month: November 2022

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  • November, 2022

DO YOU KNOW MENSTRUATION RULES ACCORDING TO AYURVEDA?

By nikitacsardesai 0 Comments

Every time we were about to take a wonderful, warm bath, our elders advised us not to wash our hair. Washing hair throughout periods is often considered to promote vaginal infections, exacerbate period pain, and even result in infertility.

Is there, however, a link between hair washing and menstruation?

Let’s go back in time and examine the science to disprove this fallacy!

AYURVEDA’S VIEW OF MENSURATION

It is the process during which the formed ovum is shed out due to the absence of fertilization. Most people have the concept that period blood is an impure form of blood, but it is just the opposite! The body prepares the uterus with its best nutrients and purest form of blood for the formation of the ovum. It is a regular process that a woman undergoes every month.

AYURVEDA AND MENSTRUATION SYMPTOMS

What is interesting and unique about Ayurveda is that it does not discriminate between men and women, the young and the old. It merely classifies you according to your constitution: are you vata, pitta, or kapha prakriti?

What difference does it make?

The menstrual cycle, on the other hand, is associated with pain for vata-prakriti persons. This is due to excess vata’s sheetha (coldness) and khara (roughness), which cause blood vessels to tighten. This impedes the free flow of vata and is so unpleasant.

The menstrual cycle for pitta-prakriti folks includes excessive bleeding and enlarged breasts. The monthly flow is heavy for kapha-prakriti persons, with clots in the menstrual blood.

The following are the ideal attributes of shuddha aartava or regular menstruation:

  • Monthly discharge: at regular intervals and without sliminess
  • There is no discomfort or burning sensation.
  • Discharge is up to five nights: neither excessive nor insufficient.

MENSTRUATION AND ITS RATIONALE

While not all period facts and misconceptions can be debunked, the ‘rules’ of menstruation are intended to help you live a better and healthier life during this time of the month.

1] PHYSICAL EXERCISE

Don’t overwork yourself. You should not go out.

Isn’t that an old-fashioned point of view? I don’t blame you for dismissing the idea of slowing down at this point. We live in a time where women seek to prove that their energy and talents are equal to those of men. Sanitary napkin advertisements also highlight the essence of females and dispel menstruation myths.

So, how does Ayurveda interpret this?

You lose a lot of blood during this ‘period,’ so you naturally become weaker physically and less active cognitively. Excess blood also causes a lot of heat inside you, which is discharged during menstruation and works to keep the body cool. Exercising and having an active life during this period necessitates increased blood circulation and heat creation, which is counter-productive.

According to Ayurveda, you should

  • Have some quality ME time for yourself.
  • If you must exercise, only moderately; don’t push yourself as hard. Some people work out to relieve cramps. Resting during this time, according to Ayurveda, will lessen the feelings of menstrual cramps and other similar discomforts. just because you are paying attention to what your body requires.
  • When these are not followed, the apana vayu moves upward rather than downward. As a result, you are preventing the heat and toxins from naturally leaving your body.

Rest and meditation are advised for those who are fasting or performing panchakarma; it is ideal for menstruation ladies to follow this advice. Stress causes hormonal imbalance and conditions like PCOD (Polycystic Ovarian Disease); occasionally, this happens without the women’s knowledge.

Low-intensity physical activity is advised because of this. It never implies that the woman is less competent. That’s a relief, phew!

2] HYGIENE

On the fourth day of your menstrual cycle, make sure you take a full bath.

What? Does this imply that because I had my period, I am dirty? In reality, body heat rather than dirt is the focus of the advice.

The body is already preparing to expel heat over the first three days through blood loss. To prevent interfering with the body’s natural detoxification process, it is advised that you refrain from taking a head bath and washing with cold water during this period. Of course, you are free to clean yourself for hygiene. On the fourth day, though, a head bath completes the body’s cooling process that began when you started menstruation. It is advised to take a full bath from head to toe.

3] DIET

Women today tend to eat less since they have a lower appetite. This is due to the fact that their Agni, or internal digestive fire, is weak right now. Different symptoms, such as heaviness, gas, diarrhea, and constipation, are typical at this time of the month. Therefore, it is advised to eat lighter and more readily digestible foods to reduce the strain on the body’s processes.

You can eat foods that promote simple digestion depending on your prakriti:

Vata: Consume warm foods, spices, and ginger tea; stay hydrated. Steer clear of energizers. Learn more about foods that balance vata.

Drink ginger tea, and stay away from dairy products and fried and greasy foods. Drink plenty of water. Find out more about kapha-balancing foods.

Pitta: Steer clear of foods that are very sour, salty, hot, spicy, or greasy. Consume cooling herbs like coriander and cilantro as well as sweet, bitter, and astringent foods. Drink plenty of water. Avoid mental tension; control your thoughts to prevent rage or irritation. Read foods that calm the pitta.

4] SLEEP

Don’t go to sleep during the day. Every day, go to bed before 10 PM. Sleep on thin mats, such as tatami mats, and mattresses.

According to Ayurveda, breaking these behaviors will disrupt the balance in a woman’s constitution during her period. Getting enough sleep, sleeping at regular intervals, and waking up on schedule all contribute to reviving and feeding the Agni and regaining one’s power.

Sleeping on tatami mats reduces stress on the lower limbs and back, both of which are typically impacted during menstruation.

These behaviors are thought to avoid hormonal imbalances, menopausal symptoms, and PMS (pre-menstrual stress), all of which are very common among working women today. As this stage is the precursor to the very beginning of life, it also makes it possible for a healthy kid to be born.

Any practice that damages women by forcing them into menstruation huts and lonely camps during this time is obviously unacceptable, and no intelligent person will support it. On the other hand, I’m all in favor of the practices if they aid in recharging, energizing, and motivating women to take better care of their health.

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AMAZING 6 JEWELRY STYLES EVERY ELEGANT WOMAN SHOULD OWN

By nikitacsardesai 0 Comments

As a fashionista, you’ve certainly come across a variety of blogs discussing the important clothing things you should have in your closet. However, runway exhibitions illustrate that no ensemble is complete without some sort of accessory. From hats and sunglasses to gloves and jewelry, there are numerous accessory pieces that can enhance your clothing and make you appear both trendy and polished.

Jewelry, for example, is the most popular accessory among fashionistas. Women used to accessorize their outfits with a locket, a charm bracelet, or a signet ring a long time ago. However, times have changed, and now all types of diamonds are sweeping the fashion world. So, if you’re thinking about establishing a jewelry collection, here are six timeless items you can wear to any event that will last a lifetime.

PEARL NECKLACE

Pearls were, are, and always will be regarded as one of nature’s most treasured gifts, representing riches, perfection, and purity. They are the oldest known jewels and remain one of the most important jewelry basics in every woman’s collection.

The classic pearl necklace is the most notable. As Audrey Hepburn’s renowned ageless string of pearls demonstrated, it is regarded as an epitome of sophistication and grace. This sort of jewelry is typically used with formal wear, but it may also be worn with sports jackets and denim outfits to lend a feminine touch to your ensemble.

So, the next time you visit an online pearl store in search of pearl jewelry, choose a traditional pearl necklace to round out your jewelry collection.

COCKTAIL RING

Cocktail rings have been around since the 1920s and are still an essential piece of jewelry in the collection of every classy woman. This jewelry is distinguished by a huge, eye-catching ring, which is frequently set with a precious stone to provide dynamic brilliance and refinement.

A central stone was surrounded by a coronet of lesser stones in the original cocktail ring. However, as the jewelry business has grown, cocktail rings are now available in a wide range of metals, sizes, and colors to suit every woman’s individual taste and style.

Most women wear this piece with cocktail gowns to big evening gatherings. Even if you’re going to a semi-formal party, a colorful cocktail ring can provide a final touch to your overall outfit.

While some ensembles call for a statement piece of jewelry, others call for something more subtle, such as a pendant. This fundamental jewelry kind is ideal for upgrading your look without feeling like you’re dressing up every day.

PENDANT NECKLACE

When you want to add a touch of softness to your clothing, a pendant necklace, for example, is an elegant complement. It can be worn with your favorite T-shirt and denim jeans when running errands, or with your professional outfit for a traditional style.

Choose an eye-catching pendant necklace to complement your style if you want a simple and attractive piece of jewelry.

DIAMOND STUDS

Diamonds, like pearls, are a jewelry lover’s dream, making every woman feel glamorous and gorgeous. They come in a variety of sizes, shapes, and colors, making them the ideal complement to any fashionable ensemble.

The diamond studs, which are regarded as timeless adornment, are the most renowned. They can be worn with both casual and formal outfits, adding a touch of elegance to the overall look. These petite, sophisticated, and flexible diamond earrings epitomize understated elegance and add just the right amount of glitter to your appearance.

So, whether you’re wearing a flowy dress to a coffee date with your pals or a pantsuit to work, these diamond studs will definitely elevate your look.

BANGLE BRACELET

Bangle bracelets have been around for a long time, making them another essential jewelry piece to have in your collection. They are available in an infinite number of designs and maybe simply combined and matched with other items of jewelry.

The gold bangle is one of the most popular bracelet styles. It is regarded as an easy-to-wear classic that may be worn with either formal or informal outfits. In fact, you may wear them as a single bracelet for a more subtle look or stack them to create a statement.

If you opt to wear stacked bangles, make sure you choose an eye-catching one. In this manner, it will be the focal point on your wrist, surrounded by smaller bangles of varying textures or metal colors.

PAIR OF HOOP EARRINGS

Every season, hoop earrings in new forms and designs appear on practically every runway show. Although they are simple pieces of jewelry, they are incredibly flexible and may bring a new, classic touch to any outfit.

So, if you want to instantly add an element of elegance to your delicate dress or sophisticated blazer at the office, a simple set of hoop earrings can do the trick. In fact, you can choose silver, gold, or rose gold hoops to add a whimsical yet sophisticated touch to your ensemble.

TAKEAWAY

Every woman, regardless of her unique style, should have a few fundamental accessories to complete her everyday outfit. Fortunately, there is a wide range of jewelry pieces to suit everyone’s style and preferences. And if you have a jewelry box with only the essentials, you won’t have to worry about continually updating it because such products will never go out of style. So, if you’re thinking of starting a jewelry collection, include these classic pieces to ensure you constantly look chic and sophisticated.

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HOW TO KEEP YOURSELF MOTIVATED FOR A WORKOUT?

By nikitacsardesai 0 Comments

It might be challenging to begin and maintain a healthy weight loss regimen. Many times, people just lack the inspiration to begin or lose the will to continue. Fortunately, motivation is something you can actively work to improve.

Ten strategies for self-motivation to reduce weight are covered in this article.

DETERMINATION

You should list out all the reasons you wish to reduce weight in detail. This will support your determination and motivation to stick with your weight loss program. When you are tempted to veer from your weight reduction plans, try to read them out to yourself each day and use them as a reminder.

You might do it to avoid diabetes, keep up with your grandchildren, look your best for an occasion, boost your confidence, or fit into a certain pair of trousers. Many people start reducing weight at their doctor’s advice, yet research demonstrates that an internal drive for weight loss is more effective.

REALISTIC GOALS

Numerous diets and diet supplements promise quick and simple weight loss. However, the majority of experts advise dropping just 1-2 pounds (0.5-1 kg) per week.

Setting impossible goals may make you feel frustrated and encourage you to give up. Instead, establishing and achieving realistic goals makes you feel accomplished. Additionally, those who succeed in their self-set weight loss objectives are more likely to keep the weight off in the long run.

Women who planned to lose the greatest weight were found to be the most likely to abandon the program, according to a study that used data from numerous weight reduction facilities.

The good news is that even a small loss of weight—5–10% of your body weight—can significantly improve your health. If you weigh 180 pounds (82 kg), it will only be 9 to 18 pounds (4–8 kg). It is 13 to 25 pounds (6 to 11 kg) if you weigh 250 pounds (113 kg).

For increased feelings of accomplishment and to avoid burnout, set reasonable expectations for weight loss. Your health can be greatly impacted by even a modest weight decrease of 5–10%.

STAY FOCUSED

Many people who are trying to lose weight only set outcome objectives—those they want to achieve in the end—in their goals. A typical result objective is to reach your final target weight.

However, concentrating just on the result objectives may cause you to lose motivation. They can frequently make you feel overwhelmed and too far away. Set process goals instead, which are the steps you’ll take to get your intended result. Exercise four times per week is an illustration of a process goal.

A weight reduction program for 126 overweight women indicated that those who were process-focused were more likely to lose weight and less likely to stray from their diets than those who were solely focused on weight loss results.

PLAN YOUR DIET

Find a weight loss strategy you can follow, and stay away from ones that would be practically hard to do so. Despite the fact that there are hundreds of different diets, the majority focus on reducing calories.

Losing weight will result from cutting calories, but recurrent yo-yo dieting, in particular, has been demonstrated to be a predictor of future weight gain. So stay away from restrictive diets that completely cut out particular items. According to research, people who think “all or nothing” are less likely to lose weight.

You can track your progress, find your triggers, and hold yourself accountable by keeping a meal journal. A website or app can also be used as a tracking tool.

CELEBRATE YOUR VICTORIES

Since losing weight is challenging, acknowledge your accomplishments to keep yourself inspired.

When you succeed in a goal, reward yourself. You can share your accomplishments and find encouragement on social media or weight loss websites with community pages. Your drive will rise when you feel proud of yourself.

Additionally, keep in mind to celebrate behavioral changes rather than just hitting a set weight on the scale. Take a bubble bath or organize a fun night with friends, for instance, if you achieved your aim of working out four days each week.

Additionally, rewarding yourself will help you stay motivated.

POSITIVITY

More weight is lost by those who have optimistic expectations and confidence in their capacity to succeed. Additionally, “change talkers” are more likely to carry out their intentions.

Talking about your commitment to behavioral changes, the reasons behind them, and the actions you’ll take or are taking to achieve your goals is known as “change talk.” So, start promoting your weight loss in a positive way. Additionally, commit your thoughts aloud and discuss the actions you plan to do.

However, studies suggest that people who spend a lot of time daydreaming about getting to their ideal weight are less likely to succeed. This is referred as as indulging mentally.

BE PREPARED FOR SETBACKS

Stressors from day to day will always arise. You can stay motivated no matter what challenges life throws at you by learning how to plan for them and acquiring effective coping mechanisms.

There will always be celebrations like holidays, birthdays, or parties. Additionally, stressors at work or with the family will always exist. It’s crucial to begin problem-solving and thinking about these potential obstacles to weight loss. This will prevent you from losing focus and motivation.

Many people seek solace in eating. This may prompt individuals to rapidly give up on their weight loss objectives. Developing effective coping mechanisms will stop this from happening to you.

In fact, research has shown that those who are more adept at managing stress and coping mechanisms.

FORGIVE YOURSELF

To reduce weight, you don’t need to be perfect. You have a lower chance of success if you take an “all or nothing” attitude.

You can find yourself saying, “I had a hamburger and fries for lunch, so I might as well have pizza for tonight,” when you are being overly rigid. Try to mention, “I should aim for a healthy dinner because I had a substantial lunch.”

Additionally, try not to punish yourself when you make a mistake. Thinking negative thoughts will just make you less motivated. Forgive yourself instead. Keep in mind that one error won’t stop you from progressing.

Pursuing perfection will cause you to rapidly get unmotivated. You may maintain motivation throughout your weight loss journey by giving yourself some leeway and being forgiving of yourself.

APPRECIATE YOURSELF

People who disapprove of their bodies are less inclined to lose weight, according to research. You can lose more weight and keep it off by taking action to enhance your body image.

Additionally, those who have a positive body image are more likely to choose a diet they can stick to and experiment with new activities that will advance their goals. The following activities can improve your perception of your body:

  • Exercise
  • Appreciate what your body can do
  • Do something for yourself, such as getting a massage or manicure
  • Surround yourself with positive people
  • Stop comparing yourself to others, especially models
  • Wear clothes you like and that fit you well
  • Look in the mirror and say the things you like about yourself out loud

CONSULT PROFESIONAL FIRST

Don’t be afraid to seek expert assistance to support your weight loss goals when necessary. More weight loss occurs in those who are more assured of their knowledge and skills.

Finding a trained dietician who can educate you about particular foods or an exercise physiologist who can show you how to exercise properly may be necessary to achieve this.

A lot of people also value the accountability that going to a professional offers.

Consider locating a psychologist or dietitian who has received training in motivational interviewing if you are still having trouble being motivated. This technique has been shown to assist people to reach their goals.

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AMAZING ADVANTAGES OF EATING APPLE

By nikitacsardesai 0 Comments

It’s hardly surprising that apples are the most extensively consumed fruit worldwide given that there are over 7,000 different kinds available.

There is an apple for everyone, whether they prefer sweet red kinds like Red Delicious, Fuji, or Gala or tart green ones like Granny Smith — my personal favourite, which I enjoy with lime juice and a little salt when I want a salty snack.

In recipes for things like pies, pastries, muffins, jam, salads, oats, or smoothies, they are frequently utilised. They are also delicious as a snack when cut into wedges and spread with nut butter.

Apples are a particularly nutritious fruit with a wide range of benefits that have been supported by research, in addition to their culinary versatility and a wide variety of hues and flavours.

Here are eight amazing advantages apples have for your health.

NUTRITIOUS

Apples are categorised as fruits that are high in nutrients and offer a lot of nutrients per serving. For a 2,000-calorie diet, the current Dietary Guidelines for Americans recommend 2 cups of fruit per day, with an emphasis on whole fruits like apples.

The nutrients contained in a medium 7-ounce (200 gramme) apple are as follows:

  • Calories: 104
  • Carbs: 28 grams
  • Fiber: 5 grams
  • Vitamin C: 10% of the Daily Value (DV)
  • Copper: 6% of the DV
  • Potassium: 5% of the DV
  • Vitamin K: 4% of the DV

Vitamins E, B1, and B6 are also present in the same meal at 2-5% of the DV each. Vitamin B1 (also known as thiamine) is required for growth and development, vitamin B6 is crucial for protein metabolism, and vitamin E functions as a fat-soluble antioxidant.

A significant class of antioxidants called polyphenols is also abundant in apples. Antioxidants are substances that shield your cells from free radicals, dangerous molecules that aid in the emergence of chronic diseases like cancer and heart disease.

Although these plant components aren’t mentioned on nutrition labels, they are probably the source of many of apples’ health advantages. Apples should be consumed with the skin on since it contains the majority of the polyphenols and half of the fibre.

WEIGHT LOSS

Apples are full because they are high in fibre and water. An increasing sense of fullness can aid in weight loss because it controls hunger. You might then decide to consume less energy as a result of this.

According to one study, compared to drinking apple juice or purée in the same amounts, eating whole apples prolonged feelings of satiety for up to 4 hours. This occurred because entire apples slow down the rate at which your stomach empties its contents (gastric emptying).

Additionally, studies suggest eating apples could considerably lower Body Mass Index (BMI), a measure of weight-related heart disease risk. It’s interesting to think that apple polyphenols may potentially help prevent obesity.

Apples are very filling since they contain a lot of fibre and water. Additionally, their polyphenols may have anti-obesity properties.

BENEFITS FOR HEART

Apple consumption is associated with a lower risk of heart disease.

They may include soluble fibre, which could be one factor. The blood cholesterol levels can be lowered with the use of this type of fibre.

It’s also possible that they provide polyphenols as a factor. The flavonoid epicatechin is one of them that may reduce blood pressure.

High flavonoid consumption has also been related in studies to a lower risk of stroke.

Additionally, by lowering blood pressure, reducing the oxidation of LDL cholesterol, and reducing atherosclerosis, or the accumulation of plaque in your arteries, flavonoids can help prevent heart disease.

LOWER RISK OF DIABETES

Apple consumption may also lower your risk of developing type 2 diabetes.

A review of studies revealed that consuming apples and pears was linked to an 18% lower incidence of type 2 diabetes. In fact, reducing the risk by 3% with just one serving every week.

This advantageous impact may be due to their high levels of the antioxidant polyphenols quercetin and phloridzin.

The anti-inflammatory properties of quercetin may lessen insulin resistance, a significant risk factor for the development of diabetes. Phloridzin is thought to lessen the amount of sugar that is absorbed in the intestines, which lowers blood sugar levels and lowers the chance of developing diabetes.

Apple consumption has been associated to a lower incidence of type 2 diabetes, possibly as a result of the polyphenols found in apples.

IMPROVES GASTROINTESTINAL HEALTH

Pectin, a form of fibre that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.

Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes that are related to both health and disease. Better health frequently depends on a healthy gut.

Pectin enters your colon intact because dietary fibre cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut.

According to recent research, apples may help prevent chronic diseases including obesity, type 2 diabetes, heart disease, and cancer by modifying your gut microbiome in a positive way.

HELPS TO REDUCE SYMPTOMS OF ASTHMA

Pectin, a form of fibre that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.

Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes that are related to both health and disease. Better health frequently depends on a healthy gut.

Pectin enters your colon intact because dietary fibre cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut.

According to recent research, apples may help prevent chronic diseases including obesity, type 2 diabetes, heart disease, and cancer by modifying your gut microbiome in a positive way.

TAKEAWAY

Apples are a very nutrient-dense fruit with numerous health advantages.They include lots of antioxidants and fibre. Eating them is associated with a reduced risk of numerous chronic diseases, such as cancer, heart disease, and diabetes.

Additionally, apples may aid in weight loss and enhance gut and brain health.You can’t go wrong with this delectable, adaptable, and readily available fruit, even though more research is still required to fully understand how apples affect human health.

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HOW TO SET FITNESS GOALS?

By nikitacsardesai 0 Comments

Is your body acting sluggishly? Do you have trouble staying motivated? Is it difficult for you to picture your ideal body? It might be time to set some physical objectives if any of these apply to you.

To help you reframe your perspective and adopt healthier habits, you need a clear vision for your life. It’s possible that you were headed in the correct direction when you got off course, and you’re ready to start making good adjustments again now. Or perhaps you’ve never paid much attention to your body’s requirements before. In either case, establishing physical goals can be a great strategy to transform continuously and with drive.

Are you prepared to improve your health and fitness but unsure of where to start? Using the SMART framework to create fitness objectives is a terrific method to motivate yourself, give yourself direction, and position yourself for success.

SMART goal planning.

SET SMART GOALS

Your approach to setting fitness objectives is crucial; if you don’t choose the correct ones when you start your fitness journey, you can end up limiting your success before you even get going.

Your objectives should be tailored to your lifestyle and workout routines, reasonable, and reachable within a defined time range. To assist make your goals more attainable, you should take into account five primary focal areas while using the SMART framework to define your objectives.

SMART goals are:-

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Timely

SET GOALS THAT ARE VERY SPECIFIC

Goal specific.

Setting goals that are effective requires more than just having a general notion of what you want to accomplish. You must be more descriptive. When you have a clear objective in mind, it is simpler to determine when you have achieved it and to make plans on how to get there.

You must first have a certain objective. If you don’t know where you’re heading, you’ll probably get lost. Decide on a goal that you truly want to accomplish.

Make sure you’re making time for fun if your goal is to improve your health. Finding balance rather than depriving yourself of your favorite activities is the key to a healthy lifestyle. Therefore, consider your attitude to this new stage of your life carefully.

After deciding on your objective, you should decide how you’ll gauge your progress.

The objective “I want to get fit” is not detailed enough, for instance. What do you consider to be fit? How will you know when you are physically fit? You don’t have a clear path to success with this aim.

Consider the “who, what, when, where, why, and how” when establishing your objectives. Clearly state your objectives and the reasons for your desire to realize them.

KEEP YOUR GOALS MEASURABLE

Measurable goals.

You can tell if you are coming closer to attaining your goals when you can compare your progress to a benchmark! This might keep you inspired.

Examples of measurable fitness objectives include:

  • completing an exercise with a predetermined number of repetitions, like 12 pull-ups,
  • Lifting a particular weight to achieve a new 1RM (one-rep max, or the most you can lift)
  • running a predetermined distance in a personal best time.
  • Why is being able to measure and track your aim in this way important? Not only will be able to track your development make it simpler to work toward a goal over time, but you’ll also know when you’ve succeeded!

A measurable fitness objective would be: “I want to be able to do 20 push-ups on my toes,” to use the previous example of push-ups.

You can track your progress by keeping track of how many push-ups you can successfully accomplish overtime after setting a goal for the number of push-ups you wish to perform.

You can track your progress using a variety of applications and programs. They allowed you to keep tabs on your eating, exercising, and sleeping patterns as well as gather daily information on your emotions and mood. By using this information, you can maintain motivation and prevent burnout.

Starting the path to a stronger, healthier body could seem difficult at first. But in the end, perseverance and hard effort always pay off, and in this instance, you’ll get the best reward of all: a fit, powerful physique and a high sense of self.

GOALS MUST BE EASILY ACHIEVABLE

Your objectives should stretch you, but it’s also crucial that they be done. For instance, if you are a beginner, you probably won’t be able to achieve your goal of 20 push-ups on your toes in two weeks.

This does not imply that you shouldn’t pursue your ambitious dreams. Organizing your larger goals into smaller, more manageable objectives that move you closer to the larger goal is a smart approach to getting started.

Let’s think about the target of 20 toe pushups. Aiming for it in three to six months might be an achievable goal if you’re new to exercise. Then, you can work toward this by establishing more manageable objectives (such as accomplishing five kneeling pushups at the end of the second week) before attempting new, more difficult tasks to reach the ultimate objective of accomplishing 20 pushups on your toes.

LET THE GOAL BE RELEVANT TO YOUR LIFESTYLE

Realistic goals

A goal is realistic if you can achieve it given your existing attitude, degree of motivation, time frame, skills, and talents. Setting realistic goals aids in determining both what you desire and what you are capable of achieving.

Setting realistic objectives requires taking into account your lifestyle, money, level of fitness right now, and free time.

Your goals should be applicable to your life and suitable for your health and way of life. Consider your motivation for wanting to do your 20 toe-pushups; will it enhance your quality of life? Perhaps you want to get stronger and healthier so you can engage in more physical activity with your kids; since this is a worthwhile objective, you may be more motivated to work toward it.

Similar to this, if you decide to commit to five evening gym sessions per week but your lifestyle doesn’t allow for it (for instance, if you have a young family or many social obligations), this goal may not be appropriate or feasible for you.

Make sure that your goals fit your lifestyle while also challenging yourself.

TIME-SPECIFIC GOALS SHOULD BE SET

Time specific goals.

Every facet of fitness and life uses goals because they provide people with a sense of direction, drive, clarity, and importance. You give yourself a target to shoot for by making goals. Setting goals is aided by using a SMART goal. SMART, or Specific, Measurable, Achievable, Realistic, and Timely, is an acronym. To help you focus your efforts and improve your chances of success, a SMART objective contains all of these characteristics.

It’s crucial to establish a start time and end date. This gives you the opportunity to develop a strategy for achieving the goal by breaking it down into manageable daily tasks and tracking your advancement by celebrating smaller milestones.

The previous push-up objective is now presented as a time-bound objective: “I want to be able to do 20 push-ups on my toes in three months.”

Setting a realistic time frame for yourself makes it simpler to schedule the time you’ll need to devote to attaining your goal and increases your likelihood of being motivated to work toward a deadline.

A SMART objective needs to be time-bound, meaning it needs a start and end date. Without a deadline, there will be no sense of urgency and, consequently, no drive to complete the task. Think about it:

  • Does my objective have a time limit?
  • When do you hope to accomplish your objective?

TAKEAWAY

Write down the reasons you chose that objective as well as its specifics as you make your goal plans. You may schedule exercise and establish a plan to reach your new fitness objective if you are clear on what it is.

Don’t compare your objectives to others because everyone is on a different journey with different obstacles to overcome. Make sure your SMART fitness goals are YOUR goals and meaningful to you.

Setting and achieving goals may seem like a lot of work, but if you’ve done it once and succeeded, it will be simpler to do it again.

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