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Get Hyped: 27 Motivational Songs to Add to Your Workout Playlist That Will Pump You Up
Exercise

Get Hyped: 27 Motivational Songs to Add to Your Workout Playlist That Will Pump You Up

Getting up and getting to the gym can be hard, but these 27 songs to add to your workout playlist make it easier! With summer around the corner, it's time to pump up your playlist.My favorite part of any sporting event (aside from the hot dogs) is when the players jump around in the tunnel firing themselves up, and they bust out into the stadium to an absolute tune.It's like the opening credits to the game. The theme song for the episode. The coming-out-of-the-tunnel song totally sets the tone. Come to think of it, I don't think it's an overstatement to say, sporting event DJs are the backbone of our nation. They will go where no man dares to go on his own. These underdogs of society will play jock-jams like Darude's Sandstorm without reservation.These mystics will blast Imagine Dragons unironically-- a band we have collectively denounced as a society... and yet! When the Lakers are in the playoffs and are going hard in the paint, the DJ will bust out Radioactive; a true Hail Mary. A final push to get the boy's blood pumping and bring it home in the final seconds.Your workout playlist should feel like that final push-on loop. Here Are 27 songs to add to your Gym Playlist and get you fired up1. "Ante Up" [Remix] -M.O.P ft. Busta Rhymes, Teflon, Remy MartinThe perfect kick-off to your workout playlist! Sure to up the ante from the very start!2. "X Gon' Give It To Ya" - DMXX gave it to us until the very end (RIP). X Gon' Give It To Ya is a forever classic. 3. "Gangsta's Paradise" - Coolio, LVRecommended Use: Trip to the water fountain/general lap around the gym.4. "Can't Be Touched" - Roy JonesIt's not a real workout playlist without this song--to the squat rack we go.5. "Till I Collapse" - EminemTill I Collapse doubles as a great motivator on your workout playlist and your study playlist. From Pull-ups to pulling all-nighters, this is a great song to add for those grit-your-teeth-and-bear-it moments.6. "Remember the Name" - Fort MinorThe unofficial soundtrack for everyone's main character movie montage come-up. This is the crowning jewel in any workout playlist.7. "Seven Nation Army" - The White StripesI don't know a single other song by these guys, and I don't have to.8. "Eye of the Tiger" - SurvivorPro Tip: Don't feel like going to the gym? Put Rocky on the TV (or at least the Rocky training montage), blast Eye of The Tiger and you'll be right back into fighting shape.9. "Thunderstruck' - AC/DC$100 to whoever's been to a hockey game and not heard this song. 12/10 workout playlist energy.10. "Can't Hold Us" - Macklemore & Ryan LewisI need to know who's d*ck Macklemore sucked to take the Caucasian Grammy home for Rap Album of The Year (2014). In what has to be, one of the most buck-wild historical accounts to be memorialized on the internet, I present the 2014 GRAMMY Rap Album of the Year Nominations:[these images are not doctored]:The absolute caucacity of it all. Thrift Shop still bangs though, idgaf.11. "Do Your Worst" - Rival SonsSimilar to the panel of judges for the 57th Annual Grammys Rap Album of the Year--Rival Sons absolutely did their worst. Perfect song for the person who loves to do revenge workouts and plays out in their heads, how they are going to confront everyone who ever wronged them (and then fully loses track of their rep count). 12. "Personal Jesus" - Depeche ModeDepeche Mode is on tour and yes, I did justify paying $138 for an upper bowl standing ticket to hear the only 3 minutes and 44 seconds of their work I'm acquainted with, thank you for touching base.13. "Numb / Encore" - JAY-Z, Linkin ParkThe only way Linkin Park was making it on the workout playlist.14. "King Kunta" - Kendrick LamarThank God Macklemore didn't drop any bangers in 2016. He let Lamar breathe that year *praying hands emoji*Unlike the 57th Annual GRAMMY Awards when Kenrick Lamar was nominated for Best New Artist and lost to a man who's given name on his birth certificate reads "Benjamin Hammond Haggerty" but who's even worse chosen-name on his GRAMMY reads "Macklemore".In defense of the judges of the 57th Grammy Awards, it was neck and neck. Kendrick Lamar hailed by at least one Quora thread as 'the greatest rapper to ever live'--who's family moved to Compton because it was SAFER than where they lived in Chicago-- was competing alongside industry titans we're never heard of like Kacey Musgraves who according to this article that is not-at-all-ironically titled 'Straight Outta Golden', grew up singing country twangs down by the creek in Golden, Texas where the gang division between the Methodist's and Presbyterians nearly tore the city apart!15. "POWER" - Kanye WestHonorable Mention: Black SkinheadBlack Skinhead is featured on West's sixth studio album Yeezus--which according to critics in 2014 was a "pretty good album" but not as good as Macklemore's The Heist which also beatYeezus for Best Rap Album of the Year.16. "Rejoice" - Steven Angello, T.D. Jakes This song IS A CERTIFIED BANGER. It's basically a motivational speech set to goosebump-giving beats courtesy of Swedish House Mafia's Steve Angello.A workout playlist southpaw--thank me later.17. "Goosebumps" [Remix] - Travis ScottSpeaking of Goosebumps thank you Travis Scott for gifting our workout playlist with this one. 18. "The Business" - TïestoIf you want to get your blood pumping off the bat The Business is a good place to start.19. "Giant" [with Rag n' Bone Man] - Calvin Harris How old is Calvin Harris?I feel like he's been around for decades. Placing bets he's the second oldest DJ, right after David Guetta--who's heart I SWEAR can't handle another summer bender in Ibiza.21. "Love Tonight" - Shouse, David GuettaLove Tonight is perfect for our workout playlist when we wanna simmer down with a high-rep/low-weight exercise.20. "Call It Love" - Feliz Jaehn, Ray DaltonI'm convinced "cardio" is a Ponzi Scheme--but if you're buying what cardio is selling, you could 10/10 sync up your elliptical strides with this song.22. "Poison" - Martin GarrixNo words all vibes. Poison is great for when you hit minute 37 in your circuit and you need to steady yourself before the final push.23. "Ghosts N Stuff" - Deadmau5no, no, no, you don't get it when I say BURY ME to Ghosts N Stuff, I mean; steal my grandson's inheritance and pay deadmau5 to spin live at my funeral while my pallbearers lower me down.24. "The Sign" - Jimmy Clash, Juicy M This track will sit near the tail end of my workout playlist, to give me the extra burst of energy I need to gear up, to finish strong.25. "Monophobia" - deadmau5, Rob SwirePerfect energizing and upbeat EDM track for the last stretch of your workout, when you're in the midst of that final push.26. "Stronger" - Kanye WestNo, but I had to right?27. "The Man" - The KillersAnnnnd we're finally cooling down.The perfect reminder as you end your workout that you did it. Even when you didn't really feel like it, it was totally worth it! So remember that feeling for next time, and as far as I'm concerned, you are the man.

You May Be Exercising at the Wrong Time, Says New Study - Here’s When to Work Out Instead
Exercise

You May Be Exercising at the Wrong Time, Says New Study - Here’s When to Work Out Instead

When it comes to exercise, any time you can devote is time well spent. Getting in a few good power walking sessions a week can do wonders for your heart health and blood pressure. A few minutes of daily stretching can help maintain flexibility and improve joint health. Even just two weight lifting sessions weekly can help you build and retain muscle.The long and short of it is that some exercise is better than no exercise. Far better than that, though, is regular exercise. It’s almost impossible to overemphasize the benefits of regular exercise, which can help with weight regulation, energy levels, and mood on a day-to-day basis and can help you age gracefully, staying limber, agile, and healthy well into your older years.RELATED: SMART Fitness Goals Examples to Motivate YouNot all of us have the benefit of a surplus of free time we can devote to exercise, though, so it’s a good idea to make the best use of the time we have and schedule in our workouts at a time when the exercise will be most beneficial. Because, per the peer-reviewed journal Frontiers in Physiology, as a recent study conducted by health and physiology experts from New York’s Skidmore College found, the time at which a person exercises has a direct effect on how beneficial the exercise is.But the time of day at which a person exercises is not the only factor to consider when wondering what is the best time for a workout.In fact, there are two major factors that indicate when the best time to exercise is for a given individual: the first is that person’s specific goals – what they hope to achieve from their regimen, e.g. The second factor depends on whether the individual is biologically male or female. We’ll talk about the specifics of the best times for exercise soon, but first we’ll lay out the broad strokes of the study.A Quick Look at Study on Best Times for Exercise(Photo by Jonathan Borba on Unsplash)The research team led by doctors from Skidmore College recruited around 30 men and 30 woman all between the ages of 25 and 55. All study participants were already in relatively good shape and were considered active and healthy. The researchers would follow the study participants for 12 weeks as one group exercised for an hour before 8:30 in the morning, while the other group worked out between six and eight in the evening.Both the morning and evening exercise groups completed the same types of fitness regimens, and all participants stuck to a carefully crafted dietary plan. One unsurprising but still heartening finding at the end of the three-month period was that all study participants saw an improvement in their physical health (and their mental well-being, to be sure, but this was not part of the study).What was of particular note to the researchers was how clearly the time of day of exercise did have an impact on different people. Those findings, while preliminary and in need of more support from larger and more longitudinal studies, can provide some actionable insight for people looking to maximize the efficacy of their own workouts.When Should Women Targeting Belly Fat Exercise?The study found that women who exercised in the morning saw the most marked reduction of abdominal fat and the largest drop in blood pressure. Both of these improvements are significant, as both can have long-term deleterious health effects. RELATED: 20 Fitness Motivation Quotes to Break Out of Your Comfort ZoneBelly fat builds up around organs like the liver and can, over time, impact proper organ function. And of course the dangers of high blood pressure, which can lead to myriad health problems and literally shorten a person’s life, are well documented.When Should Women Wanting to Build Muscle and Elevate Mood Exercise? Women less concerned with belly fat and blood pressure and more interested in building muscle – especially upper body strength – will see the most benefit from exercising in the evening, the study found. For women, evening workouts also led to better mood enhancement and helped with regulation of food intake.When Should Men Looking to Improve Heart Health and Metabolism Work Out?Men who exercised in the evening saw the best improvement in heart health and metabolic health – which essentially refers to how effectively the body processes the nutrients introduced to it and can be directly related to ailments like diabetes, stroke, kidney issues, and obesity. RELATED: Inspiring Man Loses 50 Pounds In Prison, Continues to Transform His Life Through Fitness So men looking for longer-term health benefits may want to consider exercising later in the day.Men with other goals for their fitness routines can work out essentially any time of day and enjoy the same benefits, with sticking to a regular routine being more important than the time of day at which the workouts take place. Thus if building muscle, improving cardiovascular health, or training for a specific goal, like a marathon, exercise timing is not as much of a factor for men as it is for women.The Best Time to Exercise Can Change - And That's Okay(Photo by bruce mars on Unsplash)As you plan out your ideal exercise regimen with time of day factored in, keep in mind that the exercise timing that works best for you now may be different in the future. A woman who first wants to shed abdominal fat and then build up muscle, for example, may want to commit to several months of morning workouts and then shift to working out later in the day once her goals shift from fat loss to muscle gain.Men, on the other hand, may want to work toward specific fitness goals by exercising at any time that works for them and then shift to later in the day workouts once their goals are met, as these later workouts can have the best effects on long-term health.But again, the best time for exercise is any time you can devote to it, so don’t skip a workout just because it’s not technically the ideal exercise timing for your goal.KEEP READING:6 Apps to Improve Your Physical Fitness in a Few Minutes a Days

How to Handle Gym Anxiety to Reach Your Fitness Goals
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How to Handle Gym Anxiety to Reach Your Fitness Goals

With access to a wide range of equipment, and an environment designed to motivate your workouts, gyms can be a sanctuary, a space to focus exclusively on your fitness goals. Common fitness advice — particularly that tailored to strength training or gaining muscle — encourages people to develop the habit of making the gym a regular occurrence. Any resistance is a lack of motivation, of not wanting it enough.But what about people that don’t lack motivation, but instead, experience anxiety towards the gym? Rather than a motivational sanctuary, the atmosphere of a gym can trigger anxiety and self-consciousness. RELATED: SMART Fitness Goals Examples to Motivate YouEnergy is then wasted on worrying about what other people think, rather than focusing on learning techniques or pushing yourself to reach new physical goals. The gym, for all its promise of success, can become a burden.It’s a tough spot to be in. If you have a strong desire to find a routine, gym anxiety can lead to feeling like a failure, despite being committed. This article will provide support in overcoming anxiety, so that you can attend the gym burden-free and make the most of what it has to offer. So let’s dive into the world of ‘gymtimidation’ to make your experience more… gymjoyable…What Is Gym Anxiety?(Photo by Risen Wang on Unsplash)Gym anxiety is incredibly common, and absolutely not a personal failing. One study of 2,000 Americans found half of them felt daunted by working out in a gym, surrounded by other people. That means when you’re at the gym and feel anxious, you can be fairly confident you’re not alone. Attending the gym can be a practice of self-compassion, and compassion for other people you encounter, a sense of common empathy for people trying their best to work on their fitness and health.Sport psychologist Jenny Meggs notes that the prime cause of gym anxiety comes from viewing the gym as an unfamiliar or intimidating place. That’s a crucial insight, as it calls for a different approach for beginners and those well-versed in #gymlife. For beginners, common causes of anxiety include uncertainty around workout routines, exercise, using different types of equipment, making mistakes, or being judged by people with more experience.RELATED: 20 Fitness Motivation Quotes to Break Out of Your Comfort ZoneGym anxiety is closely linked to social anxiety. One way of identifying the difference is to ask yourself: would I have the same insecurity if the gym was empty? For example, if you’re anxious about learning how to bench press, you might find you feel even more nervous if there was no one around to support you! The anxiety here is useful, because it encourages you to take care, and train with safety in mind.However, if you’re anxious about being judged, then it’s more to do with the social aspect of the gym, the daunting experience half of Americans experience. That requires a different toolkit in order to approach the problem. Identifying the root of your anxiety gives you a clearer path to finding solutions. And, true to the human experience, often it's a mixture of overlapping causes; the more confident you get with the equipment, the less you’ll worry, and so on.Ease Uncertainty With Education(Photo by Jonathan Borba on Unsplash)The solution to uncertainty is education. If you’re a beginner, a period of uncertainty is understandable, from how to use the equipment, to what routines are effective, to what exercises to do in what order and for how and how many sets for building muscle or losing fat and how much cardio and… you get the point. Fortunately, we live in an age of information, perhaps even too much information, but guidance is available.When I started out, I remember the feeling of overwhelm. I joined a rough-and-ready gym near my home, full of alpha males about four times my size, benching more than I weighed. I was facing not only the uncertainty of training but self-consciousness and anxiety. Slowly, I realized that these experiences are related. Believe it or not, most of the hardcore trainers were more than happy to assist.RELATED: Inspiring Man Loses 50 Pounds In Prison, Continues to Transform His Life Through Fitness Sure some guidance wasn’t useful. I remember some guy looking at me, dead in the eyes, and saying, “it’s pretty simple, just lift more than you are at the moment because that’s too light.” I remember thinking, “cheers mate, I’m trying!” But the point is, many people have been on a similar path, and are more than happy to guide a newcomer. I’d dismissed this by creating an internal me vs. them mindset, and viewing ‘them’ as unwelcoming. It was a lesson. Assuming someone who looks a certain way to be judgemental is judgment.Outside of the gym, YouTube and Google are your friends. Start by looking at routines for beginners. Look up tutorials on equipment. Understand the basics of nutrition. Consider your goals. And take it real easy in the early stages. I’ve been training for 13 years and there are still pieces of equipment I can spend minutes staring at, trying to work out what body part they operate. Plus, compound movements, such as squats, deadlifts, and bench presses, require a lot of focus on proper form. It takes time.Digging Into the Causes of Anxiety(Photo by Jelmer Assink on Unsplash)Caring about what other people think is a form of social anxiety. Like it or not, unless you have a personal gym in your garage or mansion, the gym is a social place. If you want to attend, and your goals depend on consistent attending, it’s something that has to be managed. Avoiding the gym due to fear of judgment places the assumed or projected opinion of others (mostly strangers) ahead of your personal goals.Start by digging into underlying beliefs. When you bring the fear of judgment to the surface, what content is there? You might notice some common beliefs such as:People will think I’m silly for not knowing how to use the machines.Other people will judge my physique or strength.People will ridicule me for doing something wrong.Remember the fear of what other people think is insecurity projected. It’s amplified by the spotlight effect, where people believe they’re noticed more than they believe they are. It can be a relief to realize that most gym-goers are too focused on their own workout to care about others. When you start paying attention to what others think, re-focus on the workout in front of you. Trust others will do the same.RELATED: 5 Reasons to Prioritize Physical Fitness In the MorningsCognitive reframing helps. For example, challenging the belief and replacing it with something much more compassionate, such as “it’s understandable to be unsure about how to train properly, with the correct technique.” Any issues that arise around body image are their own set of insecurities that need exploring, beyond the scope of this article. Try your best to avoid comparison and self-judgment. Be inspired. But don’t insult yourself in the process; the gym is a skewed sample of the human physique.Keep in mind that even seasoned pros feel anxiety in the gym. Injury, time-off, and new routines, all set people back to beginner mode, even if temporary. For example, an advanced trainer might have high standards that they feel they aren’t meeting. The muscle man might have muscle dysmorphia. If you play the game of comparison, the bodybuilder who benches 100kg will look at the guy benching 110kg and run the risk of feeling inferior. It’s a futile game, one to be avoided.Always keep yourself as the barometer. Start at ground zero and look to gradually improve. When I first went to the gym, all those years ago, I stepped up confidently to bench press for the first time, decided to warm up with the bar and… struggled to do a few reps. No one had told me the bar alone weight 25 kg, and that was enough for me! But those first few times I put plates on, even a few kilos? Although my ego wanted to judge, the greater part of me was happy with the accomplishment.Sometimes the Gym Is the Problem(Photo by Fernando @cferdophotography on Unsplash)Not all gyms are equal. Sometimes the environment is the problem. Maybe it’s incredibly busy, and you have to regularly wait for equipment, or feel like someone is always waiting whilst you’re trying to focus on your own routine. Maybe it’s more of a social space for regulars, who spend the majority of their time talking. Consider the percentage of the issue that comes from your mindset, and what comes from the environment. From there, take practical steps.If you’re self-conscious, you might feel the gym is busy, even though you are able to access all the equipment you need, when you need it. I’ve fallen into this trap. My current gym gets progressively busier from 9 am onwards, so I go before. On days when I’m running behind, I feel anxiety, fearing if I’m late, it’ll be too busy and my flow will be interrupted. Yet, on those days, I’m still able to do everything I need.RELATED: At 70, This Woman Defied All Odds By Starting Her Fitness JourneyIf you feel the environment isn’t supportive, consider if you’re looking for too much extrinsic motivation. It’s easy to blame outer circumstances for why you’re struggling for motivation or not pushing yourself, but can you evoke that feeling from within? Can you be intrinsically motivated by your goals and values? That might mean playing music that motivates you, keeping your long-term goals in mind with each rep, or going with a friend for mutual support.If all else fails, consider changing gym. Maybe you’ll find one closer to home, one with more equipment, a different gender balance, one that is quieter, or is full of people focusing on certain routines (such as powerlifting or Crossfit) where the environment itself is motivating and teaching.In Conclusion(Photo by Rodrigo S on Unsplash)You want to feel supported by your environment when aiming for fitness goals, that’s why most people join a gym in the first place. Gym anxiety can be a huge barrier to that. Depending on how extreme it is, it’s not going to be an overnight fix. Accepting anxiety will be part of the process. But as you familiarize yourself with the environment and start progressing, the gym becomes a training ground for transcending both physical and mental limitations.KEEP READING:6 Apps to Improve Your Physical Fitness in a Few Minutes a Days

Are You at Risk of Exercise Addiction?
Exercise

Are You at Risk of Exercise Addiction?

Getting the recommended 30 minutes of moderate exercise per day has plenty of health benefits, from decreased health risks to improved mood and more. But as the old adage goes, too much of a good thing can be a bad thing – and exercise is no exception.In fact, it's possible to become addicted to exercise. Exercise addiction happens when a person develops a compulsion toward exercise. If you think that you or a loved one may be addicted to exercise, this article will outline everything you need to know about exercise addiction. Read on to learn what exercise addiction is, the signs and symptoms of exercise addiction, who is at risk for exercise addiction and when to seek help.What Is Exercise Addiction, and What Causes It?(Photo by Meagan Stone on Unsplash)Exercise addiction occurs when a person's relationship with physical exercise becomes obsessive. Similar to other addictions, behaviors associated with exercise addiction include obsessing over working out, working out in secret, working out to the point of causing physical and mental harm, as well as continuing to engage in the behavior even though they wish to stop doing so. RELATED: What Is Groupthink? How To Avoid This Common BiasExercise activates the same neurotransmitters in our brains that get activated during drug use. Because exercise releases endorphins and dopamine, it's possible to get addicted to the "high" we feel after exercising. A person would continue to pursue this feeling by exercising excessively. Who Is at Risk for Exercise Addiction? (Photo by Bruno Nascimento on Unsplash)Though it's possible for anyone to develop an addiction to exercise, certain risk factors have been identified that increase the chance of exercise addiction.Desire to lose weight and concern regarding appearance. Those who want to dramatically change their appearance through extreme weight loss and who feel obligated to stay in shape due to societal pressure may be at higher risk for weight loss addiction.Eating and body disorders. Those who suffer from eating disorders like anorexia or bulimia can make a person more susceptible to exercise addiction. Body dysmorphic disorder or body image disorder can also cause a person to become obsessive about workout out. RELATED: Open-Mindedness: 5 Practical Steps To Open Your MindHistory of addiction. It's estimated that 15% of people with exercise addiction have been or are addicted to cigarettes, drugs or alcohol. In some cases, those who suffer from other addictions may turn to exercise as a way to fill a void left by the absence of addictive substances. This can end up being counterproductive, as they form an addiction to exercise instead. Difficulty in other areas of life. Those seeking an escape from certain life stressors or looking to fill a void in parts of their lives are more susceptible to exercise addiction. Because exercise feels good and requires complete focus, it's an addictive escape for some. Lack of control. If a person lacks agency in other areas of their lives, they may view their physical form as something they can control. This can easily lead to becoming fixated on their physique, which can develop into exercise addiction. Exercise Addiction vs. Healthy Exercise(Photo by Chander R on Unsplash)The line between healthy exercise and exercise addiction can be hard to spot. Particularly for those who enjoy training for marathons or weightlifting, identifying the difference between spending time engaging in a fun physical activity and addiction can be a challenge. Here are a few characteristics of exercise addiction to keep an eye out for.Missing a workout negatively impacts their mental state. A person who suffers from exercise addiction may get extremely upset in the event they're unable to complete a scheduled workout – even if the reason they have to miss it is an important one, such as a work trip or wedding celebration.Working out is their only source of happiness. People addicted to exercise are often unable to derive happiness from any other area of their lives. Their only source of joy comes from the physical results they're seeing from working out or from their latest workout stats. RELATED: What Is the Google Effect, How Does It Hurt Your Mind – And What Can You Do About It?Exercise negatively impacts relationships. Exercise addiction causes a person to prioritize working out over all else, including the people in their lives. People with exercise addiction often suffer from strained relationships. They will choose to work out over spending time with their partner or skip out on social events to stick to their workout regimen. They work out despite illness or injuries. Those with exercise addiction will ignore their body's cues for rest to continue pursuing their physical goals. This can mean working out despite having the flu, fractures or other ailments. Exercise is used to escape. Exercise becomes a way to escape rather than deal with particular life stressors or events that may be unpleasant to work through. Workouts often get extended. Working toward a particular goal like training for a marathon can call for multiple workouts per day. However, those with exercise addiction may extend and add to workouts without any objectives in mind and can act on impulse – adding additional reps or miles in. How Is Exercise Addiction Diagnosed and Treated?(Photo by bruce mars on Unsplash)Because exercise addiction isn't currently recognized by the American Psychiatric Association (APA), there's no specific criteria used to diagnose it. Additionally, those who suffer from exercise addiction usually deny there's an issue and often don't seek help professional help. If a person with exercise addiction does seek help, a doctor may ask questions regarding the frequency of workouts and questions about how the fitness routine impacts other areas, such as social activity. Keeping a journal of workouts may also help a physician diagnose exercise addiction.Treating exercise addiction heavily relies on the person's willingness to admit the issue and want to take steps toward changing the behavior. To gradually shift exercising to be a healthy behavior and not a harmful one, a person with exercise addiction may start to moderate workouts and move to different forms of exercise that are less strenuous. Moderating the time spent working out to a healthy amount rather than an obsessive one is another step those with exercise addiction may take. SummaryExercise addiction occurs when a person becomes obsessed with physical activity – to the point where it negatively impacts other areas of their lives. If you or a loved one starts to exercise obsessively, to the point where it's negatively affecting their health and social well-being, it may be time to make necessary changes. Slowly cutting back on workout duration, switching up workouts to incorporate less strenuous activity and spending time on other areas of life such as social activity, can all help a person cope with and work through exercise addiction.KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

Why Power Walking Is an Underestimated Part of Health
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Why Power Walking Is an Underestimated Part of Health

Even if not done intentionally, it's likely that you've power walked at some point in your life. Whether it was to catch a bus before it pulled away or to reach an elevator before it closed, power walking is a natural way of walking more expediently. Power walking isn't just walking quickly. When done with intention, power walking incorporates arm movements along with quick strides. Consistent power walking is also associated with a host of health benefits, from improved joint and cardiovascular health to better emotional health and well being.The best part about power walking? It can be done almost anywhere – whether you're getting a quick stint in walking through a parking lot to your destination, at a local park or even around your own neighborhood.In this article, we'll explore what power walking is, how to do it correctly, how power walking benefits your health and tips for how to get started.How to Power WalkPower walking is essentially what it sounds like – walking at a swift pace. However, there are some posture precautions and techniques to consider incorporating to get the most out of your next power walk. Pay attention to posture(Getty)Power walking is best performed with proper posture and form. This includes keeping your eyes focused straight ahead with your head upright. Pay attention to your shoulder placement as well. Keep shoulders rolled back and maintain core engagement by pulling your belly button in toward your spine. During the duration of your power walk, pay attention to how your neck and shoulders feel. If you notice tension or discomfort, release and reposition to alleviate it. Practicing proper power walking form helps improve speed and will help avoid potential injuries. Focus pressure on the heelSimilarly to walking and running, your heel should absorb the pressure of each step rather than your full foot or toe. Ensure you're landing heel first, then rolling through the rest of your foot during each step. Move your armsWhen done properly, power walking benefits your upper body as well. Keep each arm positioned at a 90-degree angle, swinging back and forth so that the opposite arm is in front of your leading leg. For example, your left arm should be swinging forward when stepping with your right foot. Use short stridesA proper power walking pace should feel more challenging than walking. While the right pace for a brisk power walk can vary from person to person, tracking your steps per minute using an app or heart rate monitor device can be a great place to start. How is power walking different from regular walking?There are similarities between the muscle groups that power walking and regular walking engage. Quads, calf muscles, hamstrings and hip abductors are all engaged during both regular walking and power walking. While regular walking is mostly a lower body workout used to burn calories, power walking takes this a step further by engaging your upper body as well. When done properly, the shoulders, upper back and core are all being toned during a power walk. The Benefits of Power WalkingImproved cardiovascular health. Power walking is performed at a higher steps per minute rate than walking, which keeps our cardiovascular system more engaged for longer. Weight loss. Regular power walking has been correlated with weight loss, particularly in the mid-section where belly fat is stored.(Getty)Increased muscle strength. Because power walking works both your lower and upper body, power walking can increase and improve muscle strength in our back, shoulders, leg and abdominal muscles. Decreased cancer risks. Engaging in regular physical activity such as power walking has been linked to lower risk of cancers. Lower blood pressure. Regular power walking decreases your risk of high blood pressure, diabetes and high cholesterol. Increased flexibility. The more you move, the more dexterity your limbs and joints will have. Stretching before and after a power walk can increase the benefit of flexibility as well. Improved cognitive function. Consistent power walking has also been linked to better cognitive function, particularly in older adults. More creativity. An interesting study from Stanford University actually found that power walking increased creative output. If you're in need of inspiration for a new project, the creativity you need could be just a short power walk away.Tips for Power WalkingInterested in power walking, but not sure how to get started? Here are a few power walking tips to help keep you safe and start getting into the regular habit of incorporating this exercise into your routine.Walk with a friend. Not only is power walking more fun with a friend, it keeps you both accountable. It's easier to skip out on a power walking workout when you're the only one taking a walk. If you're friendly with your neighbors, see if anyone in your area wants to commit to meeting up a few times a week to take a power walk. If you have friends or family members who live far away from you, see if they'd be open to getting on a call during your power walk to help keep you company.(Getty)Wear proper walking gear. Just because you're not running doesn't mean you shouldn't invest in proper shoes for the job. It's key to ensure your body is supported during your power walk -- and that starts with your shoes. The ideal power walking shoe should support your heel and arch in your foot. If you're not sure where to start, visit your local shoe store and ask for recommendations on shoes that offer support. Depending on the weather in your area, comfortable clothes that are breathable are key. Power walking can still break a sweat, so investing in moisture wicking clothing might be beneficial for your new power walking routine. Stay visible. If you're power walking at night, make sure you're doing so in an area that's well lit. Wear reflective clothing and don't venture down trails where visibility is an issue – both for yourself and for cars that may be passing through. Visibility is important even when power walking during the day. Ensure the street or sidewalk you're power walking on does not have any blind spots where motorists may not be able to see you. Familiarize yourself with the path. Before embarking on new trails or streets, make sure you take the time to get to know the terrain. Take stock of where certain sidewalks may have cracks or uneven paving. Power Walking SummaryWhen done consistently, power walking has the potential to lower risk of certain cancers, improve cardiovascular health, help with flexibility and even improve mood and creativity.Power walking combines increased pace with strategic arm movements to offer a full body workout that's easy to do and can be done just about anywhere.(Getty)When power walking, make sure you're practicing proper form, are wearing supportive footwear and are aware of your surroundings to stay safe and supported.

SMART Fitness Goals Examples to Motivate You
Exercise

SMART Fitness Goals Examples to Motivate You

Just about everyone wants to improve or work on something when it comes to their personal physical fitness. From weight loss to eating more nutritious foods to training for a triathlon, each person has their own unique physical activity goals. There are tons of ways to go about making these desired lifestyle, diet, and exercise changes. But often, despite our best intentions, we fail to stick with or reach our fitness goals.Some people find that they can come up with a plan and a time frame to succeed, but for many, the execution is where they struggle. Know that it is very common to be all-in for your goal at first but then to slowly lose steam. Or to make many grand plans but not follow through at all.However, it’s not simply about lack of drive or willingness to put in the work seven days a week. Really, it’s about not effectively structuring or understanding your goal—and the process of going after it. This is where setting a SMART fitness goal can help.Setting up SMART fitness goals for yourself will give you a roadmap for securing your goal, a strategy that optimizes your chances for success. This process will make you accountable and help you see the path forward.You’ll know exactly what you are committing to do and see the light at the end of the tunnel. Whether you want to stick to a healthier diet, drop a dress size, improve your overall health and fitness, or walk more steps each day, making SMART fitness goals can help get you there.Learn what a SMART fitness goal is, see examples of SMART fitness goals, and discover how to use SMART goals to help you reach all the health and fitness aims you desire.SMART Fitness Goals ExamplesOne easy way to understand how to use SMART is to look at an example of using a SMART fitness goal. For instance, generally, if you want to lose weight using SMART fitness goals, you pick one area of your diet to make an adjustment for a set amount of time. You might decide to cut sugary sodas out of your diet altogether. Or if you tend to drink three or four of these drinks a day, you might simply decide to drop down to indulging in just one daily for one week straight.(Westend61 / Getty)That’s the SMART approach. Essentially, you use the same SMART goal template each time but just swap out the exact thing you are wanting to do for each goal. It’s an easy, concrete approach that helps keep you focused on your aim. You know exactly what you need to do, which makes following through much more likely.Once you get the hang of setting SMART fitness goals, you will be on your way to achieving your goals and living the lifestyle you truly want. But first, let’s dive into exactly what SMART means.What are SMART goals?SMART goal-setting is a technique used to guide goal making and optimize achievement. The word “SMART,” an acronym that was first developed with business goals in mind, represents a method that can be utilized and adapted for the pursuit of any type of activity, including those having to do with fitness and lifestyle.There are a variety of versions of SMART. But generally, it stands for Specific, Measurable, Attainable/Achievable, Relevant/Realistic, and Time-bound/Timeframe.SpecificIn other words, a SMART goal is something that is distinct and precise. In fact, the specificity of your goal is key to the magic of SMART goal-setting. As in, your goal is the opposite of vague. Rather than broadly deciding that you will eat better or start exercising, you tease out a specific item that you will pursue, such as running two miles per day, eating five servings of fruit daily, or skipping dessert.(Westend61 / Getty)MeasurableMeasurable means that your goal has a specific quantifiable aspect. For example, instead of aiming to walk more steps each day, you will determine exactly how many more steps to add, such as 500 more per day. Or you’ll decide to do 100 jumping jacks and 50 burpees three times per week.AchievableThe attainable or achievable part of SMART means simply that the fitness goal needs to be something you can actually accomplish. So, don’t decide to run a marathon the first week you begin a running program. You want to challenge yourself, but going overboard is a surefire way to disappointment.And even if you start off fully committed to an overly ambitious goal, you’re likely to burn out before reaching your final goal. Instead, set a more realistic goal that you really can do and sustain over time, such as adding an extra half mile to your run every three days for a three-week period.(Makiko Tanigawa / Getty)RealisticMaking sure your lifestyle goal is relevant and realistic is also key. The SMART goal needs to make sense as a part of reaching your ultimate goal. So, if you long to get in shape, you’ll want to pick goals that apply directly to this aim.For instance, you might decide to ride your bike to and from work. Or instead of walking your dog twice around the block each night, you can up that to five times. But aiming for 50 times around the block most likely won’t be realistic, unless you have unlimited time and energy.Additionally, the goals need to fit into your fitness plan. So, setting goals to read more or eat less meat aren’t directly relevant to your goal of getting fit. And deciding you’ll workout for three hours a day may be completely unrealistic, so pick a more plausible goal.TimeLastly, make sure your goal is time-bound, meaning that you set a specific timeframe in which to pursue and complete your goal. So, rather than deciding to eliminate sugar forever, you want to make your SMART goal to last for one day or one week or one month. Having a set duration gives you a finish line. And having a potential end in sight—and the tangible victory you get from lasting the entire prescribed time—sets you up to stick with the goal until the time is up.What are SMART fitness goal examples?Examples of SMART fitness goals include picking a food or drink you want to eat more or less of and then coming up with an exact amount that you will either consume or abstain from eating or drinking over the course of a specific amount of time. You might decide to eliminate dessert or fast food for two weeks or you could choose brown rice over white rice or replace butter with olive oil in your food for a month.(Getty)SMART goals for exercise might be to do three sets of 10 push ups each day or to do 100 sit ups and 50 push ups daily for two weeks. Other ideas include swimming 20 laps twice a week or playing basketball with your friends for an hour every Friday night for a month. You might use the stairs instead of the elevator. You might play squash or soccer three times a week. You might decide to read three motivation quotes about health and fitness each day. You could choose to stick to a set bedtime routine and schedule for a week.Whatever you decide, just make sure it is a specific, achievable goal that makes sense for your ultimate goal. And that you can track your progress over the course of your challenge for an exact period of time.Your larger fitness and lifestyle goal may be to lose weight, eat better, get in shape, become more physically active, get healthier, sleep better, feel better in your body, or any other health or fitness aim that resonates with you. However, your SMART goal will be a concrete, doable, relevant item that you’ll commit to pursuing for a set duration.Things to consider before setting your SMART fitness goalsRemember that while you want to challenge yourself, if you start out small, you are more likely to have a realistic and achievable goal. While it’s understandable to want to go for a big dream from the start, such as running 10 miles a day, that’s not likely to happen right away. Nor does it need to!(milan2099 / Getty)Making your goal something a bit more modest is a way to set yourself up for success—and protect yourself from getting discouraged. The aim is to pick something that’s just out of reach rather than something that’s still out of sight. That’s not to say that ultimately you can’t get there, just that you take it one step at a time.That’s the beauty of using SMART goals. You find a specific objective and go after it over a specific amount of time. Once you reach that finish line, you can decide to re-up the goal if it serves you well or you feel it is still needed. You can also choose to abandon or modify the goal. Whatever you decide, if you reach the initial goal, you still have the feeling of success—even if you don’t continue whatever the practice was.SMART goals are more likely to succeed because they are completely personalized to your wishes, wants, and situation. In other words, instead of trying to jump on the bandwagon of the latest fitness, diet, health, or wellness trend, you tailor your goal to exactly what will work for you.Another great plus of this approach to time management and goal setting is that you are always in a test phase and have the opportunity to keep refining your methods as each SMART goal comes to a close.So, if you chose to drink 10 glasses of water daily but found that you were still thirsty you could switch to drinking 12 a day. Or if you end up waking up at night to use the restroom, you might cut back to 8 glasses of water a day or decide only to drink them before 5 pm. Alternatively, if you struggled to drink all that water, you might try flavored water, instead.Essentially, the SMART approach gives you ample opportunity to keep finetuning your goals to make them more relevant and achievable.The benefits of setting both long-term and short-term SMART fitness goalsAnother great thing about SMART fitness goals is that you can have more than one at a time. In fact, having both long-term and short-term goals can help you stay motivated while also inching your way toward your ultimate fitness aims.Start small, build bigShort-term goals with a duration of, say, a few days or weeks, are easier to stick to because, well, they are shorter. For example, if you want to give up candy, you might know for sure that you can go a few hours without eating any. But the idea of lasting a week or longer seems overwhelming. So, you might make it your goal to not eat candy for one whole day.Success builds over timeThen, once you reach that milestone, you can decide either to go again or maybe to up the stakes to two days at a time. In this way, your long-term goal may be to eat candy only once a month or never again. But you can use multiple short-term goals to get you there. Getting that short-term goal success helps to keep you focused on the present and tends to feed the desire and willpower to stay committed to your goal.Creativity it keyAdditionally, having both short- and long-term goals at your disposal can help to facilitate some creativity on your part. And this process can lend your goal-setting into a bit of a game. Making it feel like a game certainly boosts the likelihood that you’ll stick around to play. In other words, piecing together a variety of short-term goals to get to your long-term ones helps to build and sustain your motivation—and sense of success—along the way.SMART fitness goals examples for absolute beginnersHere are some more examples that may work well for SMART fitness goal beginners:Take the stairs an extra time every day(PM Images / Getty)Drink two glasses of water with every mealOnly eat dessert on the weekendsDo not eat any chipsBegin tracking your steps each day, then add 200 more steps each day for a weekWalk on the treadmill for 15 minutes a dayBike for 20 minutes three times a weekSwim for 30 minutes every other dayInstead of fried food, choose baked or steamed(Kinga Krzeminska / Getty)Skip your afternoon snackChoose fruit instead of chocolate for an evening treatSwitch to 1% milk rather than drinking whole milkUse salad plates rather than dinner plates to reduce portion sizeWhen you go out to eat, skip the appetizerHave one glass of wine with dinner rather than two(Klaus Vedfelt / Getty)Do a circuit of 10 weightsDo 20 sit-ups each morningDo 10 push-ups before bedDo 30 second planks daily(Morsa Images / Getty)Do 60 second wall sits each dayRemember that these fitness goal examples are simply that—examples. You can pick a few to try or you can create your own. The key is to pick a specific goal to pursue within a set timeframe. Make the duration something that seems a little bit hard but not so challenging that it feels impossible. If you think one week is too long to stick to your goal, lower your intent to a few days. Conversely, if you know you can go a week without drinking a soda, you might want to strive for lasting two weeks or even a month.Then, once you get there, you can opt to extend your goal for another time period. And at a certain point, you might even find that your SMART fitness goal has become a new healthy habit, one that you can sustain much more easily—eventually, even without the SMART goal framework.Key takeawaysUsing the SMART goal management method to reach your health and fitness aims is a great way to set yourself up to reach your goals. The SMART system guides you to select specific, time-sensitive goals that you can actually achieve. And having a clock ticking is sure to boost your motivation and help you stick to your plan.Plus, even if you have trouble meeting to your goal, instead of getting discouraged, all you need to do is to modify your SMART fitness goal into something you really can stick with. So, look at your SMART goal setting as an experiment as well as a challenge. There is no failure, only information you can use to create better, more realistic goals for yourself in the future. In other words, if you don’t make your SMART goal the first time, try and try again.(The Good Brigade / Getty)As you get the hang of the SMART method, you’ll soon become a whiz at tailoring your goals to fit your particular needs and lifestyle while also picking something that furthers your short- and long-term goals. So, get inspired by the examples of SMART fitness goals. Then, go ahead, tinker, have fun, and create some personal SMART goals that will get you on the path to reaching the health and fitness goals you truly want to achieve. All you need is the belief that you can get there—and the know-how that comes with following the SMART goal-setting plan.

At Nearly 200 Pounds, Woman Makes One Major Realization And Turned Her Life Around
Diet & Exercise

At Nearly 200 Pounds, Woman Makes One Major Realization And Turned Her Life Around

For years, Jennifer Riveira made excuses for her weight gain, even as she struggled to keep up with her young son and often had to say no when he wanted to play.“I was overweight and I was tired,” Jennifer told People. “My son said I yelled from the time I got up in the morning until the time I went to bed at night.”At her heaviest weight of almost 200 pounds, the mom of two was exhausted and miserable.Jennifer felt her relationships with her husband and son break down“My marriage was at an all-time low,” she remembered. “My husband and I weren’t getting along because frankly, I made it really hard to love me because I stopped loving myself.”In March 2017, Jennifer made a doctor's appointment, thinking there must be a medical reason she was getting heavier. Instead, she got a rude awakening.“My doctor said, ‘Your tests all came back fine. But what we really need to look at is what are you eating,’” she said.Rather than address the root cause of her weight gain, Jennifer continued to insist she couldn’t prioritize healthy eating because of her hectic schedule as a busy mom.“In reality, I had just given up on myself,” said the California native. “Everybody became more important than I did and fast-food became my way of life. It was fast. It was easy.”Then, something clicked when she stumbled across a friend’s weight loss post one day on social media.After successfully losing weight, she decided to help others on the same journey “She had posted that she was able to be on the floor and play with her son,” Jennifer said. “I remember thinking, ‘Gosh, I just want that.’ I reached out to her and asked her what she was doing.”Her friend told her about how she’d been able to lose weight with Isagenix, a popular meal replacement program.“I remember thinking, ‘I’m going all in. What do I have to lose?’”She signed up for the Isabody challenge, a 16-week transformation contest and it turns out, it was the exact support she needed.Not only did Jennifer successfully drop 76 pounds, but she was also named the 2019 Isabody grand prize winner and awarded $25,000 for her achievement. “The challenge itself is to feel better about yourself, to be the best version of you, whoever you are.”These days, she is more active and healthier than ever and has made it her mission to help others feel good about themselves too.One of her favourite moments throughout her weight loss journey was when she asked her son to describe her using three words as part of a personal development assignment. “He said: dedicated, loving, and inspiring,” Jennifer said at the time. “It’s about so much more than just the weight loss — I have a happy healthy 13-year-old who now sees what good nutrition can do for you. That means the world to me.”More inspiring stories: At 290 Lbs, Woman Embarks On Incredible Transformation Journey After Making The Wrong ChoicesWoman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last LaughWoman Changes the Game and Loses 55 Lbs Without Depriving Herself of AnythingInspiring Couple Loses Over 200 Lbs Together Before Their Wedding Day

At 290 Lbs, Woman Embarks On Incredible Transformation Journey After Making The Wrong Choices
Diet & Exercise

At 290 Lbs, Woman Embarks On Incredible Transformation Journey After Making The Wrong Choices

After Marsha Parker became a mom in 2010, she fell into the trap of neglecting her health and kept gaining weight until she realized the impact it was having on her daughter.As a single parent, Marsha had to give up her high-paying job as a financial advisor for a job that paid less but provided more flexible hours so that she could take care of her little one.“I had to start from the bottom,” Parker told People. “There wasn’t a lot of money.”Whatever money she did have for food at the time went to her daughter, Kumari, first.Marsha would buy healthy food for her daughter, but eat junk food herself to save money “I made a choice,” said the now 41-year-old from The Bronx, NY. “If either of us was going to eat healthy, it was going to be her. I gave her the green smoothies while I was eating $1.25 fried chicken.”When Kumari was just a newborn, Marsha was already overweight at 210 pounds, but it was the least of her concerns at the time.“I was stressed and I think I was going through a bit of postpartum depression without realizing it,” she said. “Kumari would be asleep and I would be crying, eating chocolate pudding and drinking Pepsi. I would buy foods that I knew were bad, but they gave me comfort at the time.”I know that I have to do certain things and all of them are priority and they all must be done. So I do them.Marsha ParkerShe continued on the pattern of self-neglect until she reached 290 pounds, heaviest weight. Kumari was five when her mom developed high-blood pressure and was diagnosed as pre-diabetic.“Kumari started worrying about me,” Marsha remembered. “She’s very smart, and smart kids will keep you on your toes.”“I would have headaches from the food and she would say, ‘I need you to be healthy, I’m really, really worried about you. Please eat healthy.’ I realized that my health was connected to her wellbeing.”Hearing Kumari say those words inspired her to take action and she signed up for kickboxing classes. Marsha was on a limited budget but she knew that spending the money was the incentive she needed to stick with the program. Then, she discovered The Mile High Run Club, a studio that offers treadmill running classes and she was hooked.Her daughter was a huge support system to her At the same time, she started making changes to her diet, prioritizing nutritious foods that fuelled her workouts in return.“I was so determined, I didn’t miss the foods I used to eat,” said Marsha. “I knew that it was do or die, so I was on board.”A year later, she was down 100 pounds and after hitting a training plateau in July 2018, she decided to give weightlifting a try.“That was a game changer,” remembered Marsha. “I was losing weight and gaining muscle.”She has since run a 10K race, completed a half-marathon and her daughter is her biggest cheerleader, often joining her on runs around Central Park."She'll pat me on my back and say, 'Mommy you're doing great,'" she said.These days, Marsha juggles five-day-a-week workouts with homeschooling Kumari, Ph.D. classes and her job as an online teacher. She is down 155 pounds.“I know that I have to do certain things and all of them are priority and they all must be done. So I do them,” said Marsha.“Kumari saved my life.”More inspiring stories: Woman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last LaughWoman Changes the Game and Loses 55 Lbs Without Depriving Herself of AnythingDedicated Man Loses 150 Lbs During Lockdown After His Scale Read 430 LbsInspiring Couple Loses Over 200 Lbs Together Before Their Wedding Day

At 376 Lbs, Woman Made One Major Mindset Change and Lost 200 Lbs
Diet & Exercise

At 376 Lbs, Woman Made One Major Mindset Change and Lost 200 Lbs

Crystal Benes battled obesity since she was a child and knew something had to change when at 25, she was struggling to breathe and get a good night’s sleep.She weighed 376 lbs at the time. "Every choice I made regarding what I fueled my body with and how much exercised I did was all up to me," Crystal told People. "I had no one else to blame for my poor decisions that led me to being nearly 400 lbs."It took several failed attempts to control her weight over the years before she eventually stumbled across the opportunity that completely transformed her life.Crystal decided that she was the one who had the power to change her life In the spring of 2018, everything changed when Crystal heard about Fort Wayne’s Smallest Winner, a local weight loss competition.The intense boot camp program was open to the public and free of charge, so Crystal decided to sign up and was selected to be a contestant.“That first day was just grueling, just to know you’re the biggest person, you have the furthest journey to go, and for someone to tell me that I would have to lose 200 pounds to even get within a normal range of where I should be is just hard to believe, it’s impossible to believe,” Crystal said in an interview.Over the course of the next 15 weeks, she lost 102 pounds through consistent boot camp classes, diet coaching and the support of a personal coach, and although she didn’t win, she wasn’t far behind.Once the competition was over, Crystal was left to her own devices which was a little unsettling at first, but her dedication prevailed."I had to understand that this was no longer a diet, and that it had to become my lifestyle," she remembered.Determined to transform her life, she continued her regular workouts and nutrition plan until 10 months later she hit another milestone, dropping an extra 100 pounds.At the time, she recalled it felt like a dream. "My weight-loss journey came at a point in my life where my weight was something I faced every day and led me to a constant state of depression," Bene said.She stopped making excuses One of her biggest challenges throughout was having to be brutally honest with herself and stop with the excuses, so she could finally get out of her own way, to pursue the healthy lifestyle she deserved.Through the struggle I encountered during my journey, I came to realize that the most difficult road had led to the most beautiful journey of my life.Since her 200 pounds weight loss, Crystal maintains her exercise routines and balanced diet, while enjoying all the things she couldn’t before.“I want to go out and experience things I couldn’t experience as a kid like ride roller coasters, or go skiing, or ziplining, I can do all that now,” she said.“I always ask myself ‘What if I keep going?’ and that allows me to become stronger, and it shows that it’s possible.”More inspiring stories:Woman Loses Over 200 Pounds By Facing Her DemonsThis Man Lost Over 600 Pounds After Choosing To LiveWoman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last LaughAt 280 Lbs, She Kept Gaining Weight Through Yo-Yo Diets, Today, She’s A Personal Trainer

Woman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last Laugh
Exercise

Woman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last Laugh

Dumped by her boyfriend and mocked by his friends, one woman used the experience to glow up like a rock star.Downward spiralWhen Nadina Knight's boyfriend, Tim, dumped her for being overweight, in a way it was relief from constant abuse.Writing about her experience in the Sun, she recalled that "His friends called me “chubby” and after he finished with me, he pointedly went out with a girl who was really slim."Even Tim's ex-girlfriend piled on, calling him a 'chubby-chaser' on Knight's Facebook page.As her self-esteem sunk, Knight recounted "drinking a lot and my eating was out of control." At her peak, Knight tipped the scales at 224 pounds. At that point, she had a choice: stay down or fight back. Knight took the nice girl gloves off. "The break-up — as awful as it was — spurred me on to do something about my weight. I’d had enough of the fat jokes."- Nadina Knight And so, driven by renewal and revenge, she took massive action.Turnaround timeThe first step of Knight's journey started where it does for most...Google.'The first thing I did was search Google for healthy living tips. I didn't want to diet like so many of my friends had done, I just wanted to lose the weight in a healthy and sustainable way.'First items on the chopping block: alcohol, chocolate, cake and fizzy drinks. With that, she swapped in a steady dose of exercise. " I also started going to the gym because I realized I needed to tone up my wobbly skin now that I had started losing weight."'Losing weight' is putting it lightly. Knight lost 98 pounds in eight months and shed four dress sizes. After that, the old Nadina was gone for good.'I also go to the gym about three times a week. I won't ever let myself get to that stage again.'Yet one of her most satisfying moments came when she bumped into Tim's mom at the pharmacy. "She said: “I didn’t recognise you.” I was absolutely thrilled," she recalled. "I’m sure she went home and told Tim how amazing I looked."Pageant-boundFor Knight, it's only been onward and upward.With her slimmed-down swag, Knight went on to win both Miss England and Miss Northampton. She's also pursuing a promising singing career. Knight tells the Daily Mail that it's been surreal. 'The whole Miss England experience was incredible. I was with everyone for four days straight and you really start to become a family. I enjoyed myself so much."Pain fuels rebirthLooking back, Knight says that her journey has changed her for the right reasons."It has given me the confidence I didn't have before, I'm happier and most importantly I'm healthier which was my main goal"- Nadina Knight As for Tim, that ship has long sailed. "It’s too late for him now and there’s no way I would have had him back anyway."When you're in a rut and it feels like the world is piling on you, it can feel futile. In reality, it's the universe telling you to take control. Small minds won't understand your big will.And, if you're Nadina Knight, they won't recognize you either.More inspiring stories:At 280 Lbs, She Kept Gaining Weight Through Yo-Yo Diets, Today, She’s A Personal TrainerWoman Loses 85 Lbs In A Year By Adopting This Totally Unexpected Weight Loss TrickAt 480 Lbs, He Received a Deadly Wake-up Call And Turned His Life AroundShe Lost Over 100 Pounds by Making This Promise to Herself