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Physical Health

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.

The 5 Biggest Monkey Pox Myths and How to Dispel Lies During a Pandemic
Physical Health

The 5 Biggest Monkey Pox Myths and How to Dispel Lies During a Pandemic

In many ways, it’s a scary time to be alive. Just as the COVID-19 pandemic finally seemed to be reaching a point of being manageable, if far from truly over, we learn of outbreaks of the disease monkey pox cropping up in Canada, in America, and beyond. But what’s truly scary is not just that we now have two diseases to worry about, but that much of what many people “learn” about these diseases is just simply not true.We have all been through the proverbial ringer reading, viewing, and listening to constant half-truths, uninformed conjecture, and outright lies when it comes to the coronavirus. We have been told by various cranks that masks don’t work when in fact they certainly do restrict the spread of the airborne illness. We have been told by others that taking Ivermectin can prevent or treat COVID-19 when it absolutely cannot, according to the greater scientific community, including the FDA. People have defined their entire personas on resisting and decrying vaccines and there has been a staggering amount of false information swirling about when it comes to COVID-19 writ large.RELATED: What Is Groupthink? How To Avoid This Common BiasWe’ll never be able to accurately tally the number of people who died as a result of COVID-19 misinformation – people who passed on a vaccine that would have saved them, people who went without a mask only to get sick – but the numbers are vast, to be sure.The only silver lining that may come from the largely terrible and divisive public response to the coronavirus pandemic – most medical and health professionals did their best, to be clear – is the potential for people to mount a better response to this disease than they did when COVID-19 became a pandemic.To help you better understand monkey pox and to hopefully help allow for a better response to this disease, let’s take a look at five common monkey pox myths and dispel them for you. Hopefully you can go on to dispel these monkey pox myths for someone else, as well.1. Monkey pox only affects gay men(Getty)This is an outright falsehood and a dangerous one at that. Anyone who thinks that only men who have sex with other men can contract monkey pox is creating a huge risk factor by ignoring the reality that anyone of any gender or sexual orientation can get the disease. RELATED: Open-Mindedness: 5 Practical Steps To Open Your MindMisinformation and marginalization like this are what helped the AIDS epidemic of the 20th century spread unchecked for so long, and look what HIV/AIDS did to the globe as a whole – we are still dealing with that awful virus decades later, and as we can now clearly see, it is hardly an issue that is limited to the gay male community.2. You can contract monkey pox from vaccination(Getty)This belief that getting a COVID-19 vaccine shot or booster can infect you with monkey pox is an outright falsehood, but it’s out there nonetheless, and it’s the last thing we need: a fallacy that may lead to the spread of two diseases based on an improper understanding of how to prevent (or at least mitigate the symptoms of) one that has killed tens of millions of people in just the past two years.3. Anyone who wants a monkey pox vaccine can get one(Getty)Vaccination for monkey pox is actually not available far and wide because there is, at present, a limited supply of the vaccines. So, for now, being safe and preventing an infection is the best route. RELATED: What Is the Google Effect, How Does It Hurt Your Mind – And What Can You Do About It?The government aims to have several million doses of monkey pox vaccine available in the future, but at present, there are very few doses around.4. Monkey pox spreads the same way as COVID-19(Getty)There are far too many misconceptions about how monkey pox spreads out there in the world today. The fact is that monkey pox primarily only from direct physical contact with an infected person or from contact with an infected person’s recent secretions. You are very unlikely to get monkey pox from breathing in a space occupied by an infected person, nor can you get it from activities like swimming in a pool used by someone who was sick. Monkey pox spreads primarily through intimate contact with a sick person, not through exhaled droplets varying a viral load like with a coronavirus.5. Monkey pox is a brand-new disease(Getty)Monkey pox is not at all a new disease. In fact, according to Healthline, scientists have known about the disease since the late 1950s, so we have well over six decades of knowledge of monkey pox. The disease has long been endemic to many African countries, where it has been found in animals and in the human population. What is new today is that monkey pox has spread to many new parts of the globe far afield from the African continent.KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

Your 'True' Age Might Not Be Your Birthdate - And That's Good News
Physical Health

Your 'True' Age Might Not Be Your Birthdate - And That's Good News

You know the old expression: “You’re only as old as you feel,” right? Well, it’s wrong. You’re actually only as old as your epigenetic age, or, in other words, you’re as old as the methylation of your DNA. Don’t worry, we’ll unpack the terminology in a moment, but first let’s talk about thing in broader strokes.In simpler terms, a better measurement than chronological age, which is literally the amount of time that you have been alive, is your biological age. That is to say biological age is the better metric when it comes to matters of health, predictions of longevity, and the potential for you to avoid various diseases and age-related conditions.For a visual representation of biological age vs. chronological age – and we make this comparison with nothing but respect, please note – look at a picture of President Franklin D. Roosevelt in the last year of his life, then look at a picture of actor Vigo Mortensen. FDR died at 63, the age of Mortensen is at the time of this writing. Yes, the years on the books may be the same, but the aging process clearly weighed on those two quite differently.RELATED: When Does Daydreaming Become A Problem?How can people’s biological age be so different from one another even when chronological ages line up? While certain factors, such as congenital diseases, accidents, and exposures to harmful substances can cause issues for anyone, generally speaking, a healthy, active lifestyle will lead to a biological age that is younger than your birthday might suggest. Living well really will help you live a longer, better life.As is usually the case in life, however, there is a flip side to this coin: many people’s biological age is actually notably older than their chronological age.The Perils of Epigenetic Age Acceleration(Photo by Warren Umoh on Unsplash)Epigenetic age acceleration is when your DNA has aged more rapidly than would be expected based on your chronological age. According to a study published by the JAMA Network, people who were found to have a lower epigenetic age were much more likely to reach age 90 with intact cognitive function and mobility, while those of more advanced biological age were more likely to be physically and cognitively impaired if they did reach that age, and also, of course, were much less likely to reach that advanced age. RELATED: How to Overcome AnxietyIt must be noted that this study was only focused on women, so while the results may apply to all genders universally, take the findings in their context or with a grain of salt.Epigenetic age is calculated by looking at DNA methylation, which is a natural process wherein methyl groups bind to DNA. Some methylation is necessary is required for the proper function of DNA molecules, but if an abundance occurs, it can begin to restrict proper expression of the DNA. In people of advanced epigenetic age, more DNA methylation is presented.What Causes Advanced Biological Age?(Getty)You probably won’t be shocked by the factors that lead to epigenetic age acceleration. According to Oxford Academic’s publication Environmental Epigenetics: “DNA methylation can be influenced by environmental factors such as diet, hormones, stress, drugs, or exposure to environmental chemicals.” In other words, an unhealthy lifestyle leads to less health right down to your very genes.RELATED: How To Boost Your Dream Recall For Higher CreativityThe choices you make in life, such as whether or not you smoke, regularly consume alcohol, take drugs, and eat heavily processed foods will take a toll on your DNA. So too can where you live, as pollution is terrible for health, as well as factors in your life like a high-stress job, poor sleep habits, and more.The Good News About Advanced Epigenetic Age(Photo by christian buehner on Unsplash)There is a silver lining to be found for anyone who learns that their epigenetic age is older than their chronological age: unlike your actual age based on year and birthdate, your epigenetic age can be lowered again.RELATED: The Tragic Tale of Nikocado and the Dangerous Effect Tik Tok Fame Has on Mental HealthWith a healthy diet and regular cardio exercise, ideally both of which are initially supported by a nutrition and fitness expert, you can effectively turn back the clock on genetic aging. In fact, according to a study shared by the National Library of Medicine, switching to a proper diet and committing to regular exercise can reduce genetic age by more than 3.2 years. And not only will eating well and getting exercise help you live longer and feel better later in life, but it will help you feel better now, as well.How to Turn Back the Clock on Your Biological AgeAdvances in medicine, better access to food and water, and, for many people around the world, safer, cleaner living conditions are already seeing a dramatic increase in life expectancy. Focusing in only on America for the sake of an apples-to-apples comparison, consider the average life expectancy for a person living in America in the middle of the 19th century.The average life expectancy then was 40 years, per Statista. By the year 1900, life expectancy in America was still a bit under 50 years. In 1950, the average American could expect to live to 67. By the year 2000, it was 76, and today it is around 78 years. We’re already living longer than ever, in terms of our chronological lives. And again, we have no control over how old we are based on the calendar, but we can take some measure of control over our genetic age.So, what can you do, specifically, to ensure your biological age is as young as possible? For starters, you need to remove as many of those negative factors noted before (smoking, excessive alcohol, stress, and so forth) from your life as you can.Certain diets, used intermittently, may be able to increase the efficiency of the mitochondria in your cells, and that can do wonders for reducing your biological age. Intermittent fasting, a ketogenic diet, and other approaches can be tried from time to time, though overall the best diet is one that is balanced.Stress reduction techniques like mindful meditation or sensory deprivation can have lasting effects in your wellness, reducing cortisol levels in your body and helping increase your physical health along with your mental wellbeing.And of course, exercise is a must. A study cited by Eat This Not That noted higher intensity exercise, engaged in multiple times per week, is the best way to turn back the clock on epigenetic aging. But any exercise is better than none, so even if you can’t get to an Orange Theory class or a kickboxing lesson, a walk or jog around the neighborhood will still help.KEEP READING:Man Loses 185 Pounds By Shifting His Mindset, Discovering His Passions

Physical Health and Wellness: How to Hack Your Own Body with Exercise, Food and Sex
Physical Health

Physical Health and Wellness: How to Hack Your Own Body with Exercise, Food and Sex

Simply put, physical wellness refers to listening to your body and taking care of it for optimal health and functioning.While each and every one of us knows how important our physical health is, we somehow manage to put health and wellness on the back burner. We prioritize work and everything else, and we postpone the things that we actually should take care of first.Of course, there’s also a lot of complicated information out there about different diets and fitness trends that make physical well-being seem difficult to achieve. But in reality, managing your health can be quite easy if you break it down into distinct areas of physical wellness.Why Physical Health Is Important(Photo by Danielle Cerullo on Unsplash)Physical health and mental health are inextricably related - if your body doesn’t feel well it will affect your mental well-being and vice-versa. For example, chronic stress can weaken the body’s immune system. On the other hand, a chronic disease can lead to a series of mental issues. A good physical health helps a person feel better in the long term, it reduces stress and the person will have an overall elevated mood.So what are the main areas that you should consider to improve your physical well-being?Physical activitySedentarism is often linked to many medical problems. Moving more, whether you’re doing exercises, walking or dancing can have major health benefits. Every minute of physical activity counts for your physical wellness.Like eating healthy, many people dread exercise, but not all physical activities have to be painful or take long hours. Of course, regular physical activity has long-term benefits, but even so, many find it very hard to make it part of their daily routine. The key here would be to find a physical activity that you like and try to stick to it. If you think body pump classes are too hard and yoga is too boring, then simply don’t force yourself to do it. There are so many sports, classes and methods that you can choose from and that can inspire you to improve.RELATED: What Is Groupthink? How To Avoid This Common BiasBesides, exercise doesn’t only make you feel better, it also makes you look better which will obviously help with your overall self-esteem. Healthy foodsRidiculously enough, many people are scared of diets because they think they’ll be eating nothing but lettuce for the rest of their lives and they’ll feel hungry all the time. In reality, healthy eating has nothing to do with constantly eating lettuce. A healthy eating plan means limiting the intake of unhealthy foods and including a variety of healthy ones such as fruits, vegetables, whole grains and lean meats.Your body also needs consistency and proper nutrition, so make sure to not overeat or skip meals because these habits can lead to metabolic consequences that will upset your physical and mental wellbeing. Also, don’t forget to drink plenty of water (according to your needs, of course).The recommended amount is 2 liters/day, but the quantity may vary during summer or if you like exercising a lot.Get enough sleep(Photo by Lux Graves on Unsplash)Adults need 7 to 9 hour of sleep every night in order to stay healthy and alert. However, a lot of adults, especially the younger ones, don’t seem to understand how important this specific amount of sleep is. Moreover, they don’t understand the importance of maintaining a regular sleep cycle. Staying up till 3am and sleeping until noon will get you enough hours of sleep, but your body will not be prepared to go to bed at a decent hour the next night. Thus, the next day you won’t be able to wake up early for work or school and be functional.Your body needs a regular routine when it comes to sleep. Otherwise, you will start feeling symptoms like irritability, extreme fatigue, lack of focus, sluggishness and you’ll be more prone to develop certain illnesses. Sexual healthSexual health is fundamental to your overall physical wellbeing. Sexual health is about a positive and respectful approach to sexuality and sexual relationships, and the right to have pleasurable and safe sexual experiences. It is also more than just avoiding diseases and unwanted pregnancies. It is about recognizing that sex can be about pleasure and intimacy - an important part of life that can have many surprising benefits.Some of the benefits you can get from a healthy sex life include: lower blood pressure, muscle strengthening, a reduced risk of heart disease, stroke, and hypertension. Also, while sex might not be enough exercise on its own, it’ll still help you burn some calories.RelaxationStress can literally kill, that’s why it’s so important to find some time every now and then to simply relax.Relaxation is often referred to as a mental exercise that has only mental benefits, but there’s so much more to it. The tension that we have to face on a daily basis can build up in muscles and this can cause headaches and/or back pain. Besides, stress hormones are the cause of adrenal fatigue and contribute to the development of serious diseases. RELATED: Open-Mindedness: 5 Practical Steps To Open Your MindNowadays, everyone packs their schedules full of events and the pressure we put on ourselves to achieve our goals is tremendous. Sure, ambition is admirable, but your schedule should also include some “me time” to simply relax and enjoy yourself. So get a massage, read a book, watch a good movie - whatever floats your boat. Take care of your body and your body will take care of you.Six Strategies for Improving Your Physical Health(Photo by engin akyurt on Unsplash)1. Be careful what and how much you eatIf you don’t suffer from a specific condition, you don’t really need a strict diet. For a healthy weight you can eat a variety of foods that are tasty, but also healthy - such as lean meat, vegetables, fruits, whole grains, beans, nuts, seafood, eggs, and dairy products. And of course, you can indulge yourself in a slice of cake, just not the whole cake. The secret is not always about what you eat, but also about how much. 2. Drink plenty of waterWe know you’re tired of hearing this, but your body is 60% water. Without water, you can only survive for about three days, and if this doesn’t scare you into drinking more water, we don’t know what will.3. Be physically activeThis doesn’t have to include a fitness routine or playing a specific sport. Walk around a few blocks and add walking breaks to your day, especially if you have a desk job. RELATED: What Is the Google Effect, How Does It Hurt Your Mind – And What Can You Do About It?Take the stairs or dance - there are plenty of ways in which you can include more exercise in your daily routine.4. Get plenty of sleepGoing through the week sleeping 4 hours/night and then 12 hours during weekends doesn’t work. As an adult, you have to sleep around 8 hours every night.5. Limit alcohol intakeThe truth is you don’t have to be an addict in order for alcohol to take a toll on your health. Casual social drinking can be fun, but you should limit your drinks. Aside from the obvious damage that it can cause, alcohol is also high in calories and that can worsen existing health conditions. 6. Quit smokingIt goes without saying. Any tobacco products can seriously damage your health. And vaping is almost as toxic as smoking cigarettes, so if you have this nasty habit, try to get rid of it as well.KEEP READING:Train Your Brain to Shed Distracting Habits and Concentrate Better

What Is the Optimal Amount of Sleep?
Motivation

What Is the Optimal Amount of Sleep?

In America and in many other nations around the earth there is a perception that sleep is a burden, not a buoy. We tend to laud people like Barack Obama or Elon Musk, who both reportedly sleep only from 1 a.m. to 7 a.m. each night, or Thomas Edison and Leonardo da Vinci, who both reportedly slept for a mere 20 minutes every three hours.Rest is treated as an obstacle to productivity as opposed to an opportunity for the mind and body to reset, recover, and reengage in life the next day refreshed and ready. But consider this: Albert Einstein is reported to have slept for around 10 hours each night and he was fond of taking daytime naps as well.Sleep is not the enemy of productivity; rather it is, for most people, an essential element of a successful life. Getting an optimal amount of sleep is also essential for health and wellness. First let’s talk about how much sleep you need, then we’ll talk about why you need it.The Optimal Amount of Sleep Varies by AgeKids need a lot of sleep, though they will be the last ones to tell you that. According to the Mayo Clinic, babies under the age of one should get at least 12 and as much as 16 hours of sleep daily, including night time slumber and daytime napping. Toddlers need between 11 and 14 hours of rest daily, again including longer sleeps at night and napping.(Getty)Children ages three to five generally need between 10 and 13 hours of sleep, while up to age 12, around 10 hours is still an ideal amount of sleep. In the teen years, some young people will still need that much sleep, while others can do just fine with eight hours of rest.For many years, the optimal amount of sleep for an adult was given as a range between seven and nine hours of sleep, but a recent landmark sleep study has struck upon a more specific figure for optimal sleep for those in middle or older age.The study found that for adults around 40 years of age and older, the optimum amount of nightly sleep is seven hours. This “optimal sleep duration” was directly associated with (note we say associated with – all findings were heavily correlated but no causal claims are made by the study’s authors) with improved cognitive functioning, reduced stress and depression, and overall better mental health and physical wellness. And as these findings were based on analysis of long-term data sourced from nearly half a million people aged 38 to 73, you can rest assured the results are accurate.Why Is Getting Enough Sleep Important for Health?Getting an optimal amount of sleep is good for just about every aspect of your mental and physical health. Seriously, it impacts everything, and therefore, on the flip side of that equation, not getting enough sleep is bad for just about every aspect of your mind and body.But let’s stay positive and talk about the benefits of optimum sleep each night. Perhaps the most tangible benefit of a good night of sleep is energy and alertness you will enjoy by day. When you consistently sleep for those seven (or more, if needed) hours during the night, your body will be refreshed and recharged and able to stay in motion throughout the day, while your mind will stay sharp and quick. Getting plenty of sleep, therefore, will make you more productive, not less.(Getty)Healthy and sufficient sleep has also been directly linked to weight management, with those who get an optimal amount of sleep tending to enjoy a healthier BMI and better physical fitness. Proper sleep also bolsters the immune system, helping you fight off sickness and even leading to improved longevity. And as you enjoy that longer life, you can do so with reduced chances of developing Alzheimer’s, dementia, or other cognitive decline issues thanks to your healthy sleep habits.And at any age optimal sleep can improve your acuity of thinking and enhance your memory. While you sleep, your brain engages in a process known as “synaptic pruning” which, according to Scientific American, is the brain’s process of discarding weaker connections between synapses (the point of connection between neurons, AKA brain cells) in favor of stronger connections. While your brain is in a state called synaptic homeostasis – which essentially means a state in which no new thoughts are being created or memories logged – your mind can refine and sort the information already stored therein.In short, while you sleep, your brain betters itself, both refining its memories and prepping itself to make new ones.Is It Possible to Get Too Much Sleep?Sleeping in now and then is a luxury and there’s no harm in it whatsoever. Sleeping for too many hours too often, however, is an issue. Believe it or not, sleeping too much can be bad for you, both physically and mentally.For an adult, oversleeping is generally considered to be sleeping more than nine or 10 hours a night on a consistent basis. It can lead to higher risk of heart disease or stroke, of reduced cognitive function, of depression, and of difficulty with healthy weight management, among other issues.(Getty)The good news is that if you consistently sleep too much for ideal health, you can likely make some changes that will lead to optimum sleep. It may be as simple as improving the quality of your sleep environment. A better mattress, a darker, quieter space (or a space with consistent noise, such as can be provided by a sound machine), and reduced chances for interruptions to your sleep cycle can lead to more productive, restorative sleeping that will require fewer hours for all the needed benefits.If you create an ideal sleeping environment and you’re still having trouble getting optimal sleep, then do yourself a major favor and meet with a sleep specialist – there are dedicated sleep disorder specialists whose work can have life changing effects. Sleep is worth it.

The Benefits of Red Light Therapy: A Comprehensive Guide
Physical Health

The Benefits of Red Light Therapy: A Comprehensive Guide

When you’re feeling glum, sluggish, depressed, or unmotivated, what’s one of the best things you can do? Climb under the covers and call it a day? Reach for a tub of ice cream and the remote? Or get outside in the sunshine and go for a long, brisk walk, hike ride, or a jog?There are plenty of times when a nap or some couch and treat time is the right call, but getting exercise on a sunny day is hard to beat in the feeling better department. That’s because exercise and sunshine share a surprising trait: they can both lead to more energy. Specifically, they can lead to a more plentiful supply of a natural molecule called adenosine triphosphate (or ATP) that is produced by each cell’s mitochondria organelles and is literally what powers you through life. ATP is biological energy: it’s the fuel your body’s machinery depends upon to do everything from run to think to digest to lift weights to lean back and relax.And as you know, the more fuel a machine has, the more it can get done. In the case of that human machine, more ATP your cells are making, the better you’ll feel, too.Exercise can lead to increased mitochondrial production of ATP by putting cells under tolerable stress levels. The cells get used to a certain elevated level of demand and respond by producing more potential energy. When not used up by said exercise, that ATP is still on hand for all the other aspects of your life. Stepping out into the sunshine allows both red and, even more effectively, infrared light to reach your skin, and these wavelengths of light can penetrate deeply into the skin, reaching cells and stimulating more mitochondrial activity. So, in a manner of thinking, your body is a walking, talking solar panel and battery system. That feeling you get after a jog or a few minutes spent basking in the sun – the one that leaves you feeling refreshed and relaxed and, dare we say, recharged? That’s not a psychosomatic sensation, it’s real.How to Stimulate ATP Production When Exercise or Sunbathing Aren’t Options(Getty)In a perfect world, you’d have the time and wherewithal to get a decent amount of exercise outside in the sunshine each and every day. Of course, that would also mean a world in which the weather never really changed, your schedule was monotonous, and where you never gave yourself a break for a day. So instead of hypothesizing about a perfect world, let’s live in this one we have and make some improvements there. In terms of exercise, that’s on you to find the time for, but in terms of the benefits of red light on the body, those you can achieve on a daily basis with minimal effort devoted.Red light therapy, or RLT, and often known as low level light therapy (LLLT) or more frequently as photobimodulation (PBM) these days, uses specialized bulbs and/or diodes that produce light in the red and infrared parts of the spectrum. By placing these lights close to their skin, a person can allow these light waves to penetrate down into their bodies, reaching cells well below the outer layers of dermis. The biochemical effect red light (and infrared light) has on cells is to increase mitochondrial activity which leads to more ATP production. The benefits of RLT can include better wound healing, scar and wrinkle reduction, and reduced acne. In some people, red light therapy can stimulate hair growth. In others it reduces pain, stiffness, and inflammation. And many people who practice RLT report a better overall mood and sense of wellness.How to Use Red Light Therapy at Home(Getty)When it comes to all medical matters, when in doubt, talk to a doctor. And don’t consider DIY photobimodulation as a surefire way to treat any maladies or ameliorate any conditions, necessarily. For the potential benefits RLT can offer, give yourself the best chances for success and ensure ideal safety during sessions with purpose-built red light therapy devices.There are wraps inset with red light diodes that are made for feet, knees and elbows, and these are great for treating specific areas while limiting exposure to other parts of the body. There are also larger flat panels of red light LEDs better for use of RLT as a treatment for, say, acne or wrinkles of the face.And in between these two are hand-held red light therapy devices that concentrate infrared and red light on a limited area. This type of tool is ideal for applications on specific regions, like over a scar or an area of your body that’s often stiff or sore.Is Red Light Therapy Effective? And Is PBM Safe?(Getty)The proverbial jury is still out on all of the benefits of red light therapy. Some medical experts swear by the practice as a treatment for everything from pain and inflammation reduction, some skincare professionals recommend it for scar and acne mitigation and increased hair growth. Others even recommend it for treating depression or to increase the heartiness of the human immune system.These latter claims are less well-supported, whereas the benefits of red light therapy on a more surface level, such as its help with skin conditions, wound repair, and better muscle and joint function are better accepted. But while the medical community is far from a universal endorsement of RLT – which is in its infancy in the greater context of medicine, this therapeutic treatment only having emerged in the last 50 years – it’s generally accepted that red light therapy is safe for most people.Prolonged exposure to infrared light may pose some risk of damage to the eyes, so protective eyewear is a good idea when you are doing red light therapy (and keep in mind that infrared light is invisible to the human eye, so you might not think of it as potentially damaging). And in limited cases, people have reported blistering and mild burns from intense RLT, often in cases where they accidentally fell asleep and left the light units shining on them for far longer than expected.Overall, RLT is safe and is likely an effective addition to your larger health and wellness efforts. One final thought, though: it’s still a good idea to get out there into the sunlight for at least 15 or 20 minutes daily, as it’s the sun's ultraviolet B (UVB) rays that interact with the 7-DHC protein in the skin, converting it into vitamin D3. UV light can also stimulate hormone production and improved immune response. Plus, natural light and time outdoors will just make you feel better.

Blue Zones: Life Hacks From The World's Healthiest Countries
Physical Health

Blue Zones: Life Hacks From The World's Healthiest Countries

Health is at the absolute center of who we are as human beings and with a constantly evolving and shifting world, the overall health of our societies continues to be the foremost challenge facing our populations. A majority of the aspects that dictate whether a country’s population is healthy or not depends on the infrastructure in place for them to live peacefully and access healthcare. Many of the world’s populations do not have that privilege, but those that do have been able to find ways to thrive and nurture their communities while living unusually healthy and prosperous lives.What is a Blue Zone?A study conducted National Geographic set out to document pockets of the world’s healthiest people, with these areas qualifying as Blue Zones. Their criteria was centered around a long life expectancy or places with a large number of people who’ve lived to be over 100. The four places that met the criteria of a Blue Zone were Sardinia, an island north of Tunisia in the Mediterranean sea, Ikaria in Greece, Nicoya Peninsula in Costa Rica, and Okinawa, Japan. With a team of researchers, medical anthropologists, demographers and more they studied these populations to find similarities between them. Together they came up with nine factors for a healthy and long life. Move NaturallyThe world’s longest living people don’t necessarily run marathons or lift weights at the gym. They live in naturally stimulating environments that force them to move. Never overburdened or at an extreme pace, their everyday work enables them to get a consistent amount of exercise. (Getty)Purpose“The Okinawans call it ‘Ikigai’ and the Nicoyans call it ‘plan de vida;’ for both it translates to ‘why I wake up in the morning.’” Purpose is extremely important to a healthy body, spirit and mind. It allows us to keep a positive perspective, and a growth mindset towards life. DownshiftHabits that enable us to take a few moments of mindfulness or prayer in some cultures are extremely beneficial stress relievers. Everyone around the world deals with stress but it’s the cultures and people that have rituals to occasionally downshift that stress that end up living the longest. 80% Rule“‘Hara hachi bu’ – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day,” the study explains. Overeating is a large cause for many of the healthy afflictions plaguing particularly western societies. Plant Slant(Getty)Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Wine at 5People in all of the blue zones studied drink a moderate amount of alcohol everyday. Approximately 1-2 glasses often around dinner time. The important thing to note is that any type of overdrinking is not considered healthy. Belong“All but five of the 263 centenarians we interviewed belonged to some faith-based community,” explains the Blue Zones study, “denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.” Religion plays an important role in community, tribe and purpose. It provides a solid mindset to overcome life’s biggest challenges. Loved Ones First(Getty)“Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).” A loving and strong family system is extremely important to a long life. Right TribeHaving social circles that prompted healthy behaviors is a major aspect in living a healthy life. Our social network is a large dictator of where we end up. “Okinawans created ‘moais’–groups of five friends that committed to each other for life. Research shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.”Longevity DietsThe focus around all of these places, and even in the large communities that surround them is that diet is one of the most important aspects to a long and healthy life. What we put into our bodies is the most significant characteristic that determines that state of our physical and even mental health. It’s important to remember that a natural diet will save you from a majority of life’s greatest illnesses. Built To MoveMovement is also a major aspect to a healthy life as humans were not built for, and did not evolve to be sedentary creatures. Sitting at a desk all day looking over a screen with a hunched-over back is bound to have long term effects on individual and population quality of health. It’s important to work exercise into your daily regimen as a natural movement. One that is consistent throughout the day. Skip the escalator to jog up the stairs, find easy ways to keep your heart rate at above average. Consistent and daily effort into your physical health is important for longevity. (Getty)Key Takeaways for a Healthy Life Although many of the world’s healthiest countries rely on powerful institutions and government funding to achieve a high quality of life, there are important lessons to be learned from all corners of the globe. At its crux, a powerful and natural diet, consistent exercise, are the keystones to a long life. However, research also shows that many other important factors play a part, such as a feeling of belonging, a tribe to rely on, and knowing how to shift stress at the right time so as to not have a serious effect on our health. It can be extremely difficult to take care of ourselves but without our health nothing is achievable. It’s important to note these lessons but also think of ways we can all add to a better global health system for all the world’s citizens.

How Do SMART Goals Help With Weight Loss?
Motivation

How Do SMART Goals Help With Weight Loss?

What are SMART goals?SMART goals are considered the smarter way to set goals! They help you narrow down what’s really meaningful to you, and what it will take to make your dreams achievable.A SMART goal takes into account your personal capacity and capability to succeed. This helps you determine, keep track of, and remove any barriers preventing success. It also encourages you to take stock of all the resources you have to make your goal attainable, and what may be missing. Taking a little time to refine what, exactly, your objective is and what’s needed for success is only part of SMART goal setting, though. Let’s dive a bit deeper.The concept of SMART goals was first developed in the 1980s by George T. Doran. His plan focused on improving business project management, but his strategy can be applied to any context where you’re setting goals. Yes, even weight loss goals. Using SMART goal setting can help change your thinking about what’s possible in your life. With this strategic way of goal setting, you’re opening a new world of opportunities. This means if you’ve set health or weight loss goals in the past that didn’t work, you can stop blaming yourself. You can also rest assured knowing that after this article you’ll be better equipped to plan a new path and begin again.This article will provide everything you need to know to set smart goals for weight loss. You’ll discover what a smart goal is, how to set smart goals, and see examples of how to apply the smart goal method to help you achieve your health or weight loss goals.First, here’s what SMART goals are, defined.Specific goals Goals that are simple, sensible, significant.Measurable goalsGoals that are meaningful, motivating.Achievable goalsGoals that are agreed upon/agreeable, attainable.Relevant goalsGoals that are reasonable, realistic and resourced, results-based.Time bound or Timely goalsGoals that are time-based, time limited, time/cost limited, time-sensitive.Each element of the acronym that makes up a series of SMART goals asks you to consider some simple questions you may not have asked yourself before. Doing so is part of the path to future success. While some of these questions may seem obvious to you, it’s really important to go through the process of actually answering them with your specific goal or objective in mind to see what’s attainable. Plan out a couple of minutes to consider the following:Question Examples for Setting a Specific GoalWhat do I want to accomplish?Who is involved?Which resources or limits are involved?Questions Examples for Setting a Measurable Goal How much?How many?How will I know when it is accomplished?Questions Examples for Setting an Achievable GoalHow can I accomplish this goal?What are some obvious obstacles or challenges?How realistic is the goal?Questions Examples for Setting a Relevant GoalDoes this goal seem worthwhile?Is this the right time for me / others involved?Am I the right person to reach this goal?Questions Examples for Setting a Timely GoalWhen is the deadline?What can I do today?What can I do by next week?Why do smart goals matter?SMART goals matter because they help you create a plan that takes you from dreaming about your goal of weight loss to actually making it attainable. They help you set a specific goal which includes setting parameters, guidelines, or goalposts that help you track progress and stay motivated.When you make SMART goals, it also encourages you to assess the goal’s value and whether or not it’s relevant or worth your precious time. Maybe you’ll discover through the process of SMART goal setting that your core goal of improving your health or wellbeing is worthwhile, but your plan to achieve it doesn’t really add up. This is actually good! Now you have a chance to edit your goal and this improves chances of success. Knowing this and going through the steps of asking yourself the smart goal setting questions saves you time, energy, and effort during every next step of your journey. Consider it a shortcut to success. SMART goals for weight lossThere are many reasons why people set goals around their body weight, and there are many factors that play into a person’s ability to lose weight (including genetics, socio-economic factors impacting food choices and options, health conditions, prescription medications, etc.).But SMART goals take into account what you can control.And don’t worry—this isn’t a massive undertaking, either. Your goals also may be just shy of SMART goals to lose weight and only need a little reworking to seriously enhance chances of goal attainment. You may also notice once you start the exercise of answering a few of the questions, the others pretty well answer themselves! Here are some examples of weight loss goals you may have set in the past, or weight loss goals you’ve heard friends, family, or coworkers talk about. Example A: “I want to lose some weight.”(russell underwood / Getty)If this sounds like a goal you’ve made in the past, that’s okay! Any kind of goal setting is a step in the right direction. Consider this the beginning stage of you becoming aware of a want or desire rising. In this example, you’ve recognized you “want to lose some weight,” and now you can start to ask yourself some of those key questions to secure success. But let’s look at one more example before getting into the specific tips that can help you set SMART goals for weight loss.Example B: “I want to lose ten pounds.”If you’ve made this goal, you’ve already begun working on the SMART goal strategy! This weight loss goal is better because it’s more specific and measurable: The goal is to lose 10 pounds and you can keep track of progress with a scale or by the fit of your clothes. However, the goal still lacks the full qualities of SMART goal-setting. For example, there is no motivating factor (the “why”), or consideration of how many days a week they will work on their goal, and whether or not it’s reasonable and realistic within a set time frame that still needs a deadline. So now let’s discuss how to actually apply this SMART strategy for your personal goal of losing weight. Tips for setting SMART goals for weight loss SMART goals for weight loss should be decided upon based on your overall health condition and dietary needs/restrictions. If you have concerns or questions, please consult with your healthcare provider.Making SMART goals for weight loss is a simple process that you can do right now. But keep in mind short term goals for weight loss may not be necessary or sustainable over the long term. For example, what you’re eating now may be too restrictive to continue eating in the long term. This is why it’s also a good idea to consider your long term weight loss or weight maintenance goal.Remember, the more specific you can be about what you want, the more attainable it becomes!Short term SMART goals for weight lossSummarize your goal in great detailSetting your short term SMART goals for weight loss begins with summarizing your goal. This requires knowing how many pounds you want to lose. If you need some inspiration to get started, you may consider meditating to get clarity or free-writing to see what your inner voice says. You can also try answering the 5 Ws. The 5 Ws are What, When, Who, Why, and How. Challenge yourself to be as detailed as you possibly can.Tips for setting the 5 Ws for weight loss:What: Decide on the number of inches or pounds you want to lose or the specific measurement of success you think will motivate you most.When: Set a timeframe that’s reasonable so it’s attainable, but not too far in the future that it seems like you have all the time in the world to get started. Who: Decide which people are going to be your cheerleaders, and which may be your naysayers. Act accordingly. Why: The most important thing is believing in what you’re trying to achieve, so defining your personal “why” is key. Ask yourself straight up why you want to lose weight. Whatever comes up, now’s the time to assess whether or not that aligns with who you are trying to be in the future. How: Details, details, details! Add anything and everything you think may help you in achieving the weight loss goal including the number of days per week you can exercise (and what exercising you can do!) and how you plan to be eating during this weight loss stage. Keep track of your answers on your phone, especially in the early days of starting working on your goal. Your 5 Ws can be an incredible source of inspiration. Set numeric values when possibleWhen it comes to losing weight, there’s a few more numbers to consider than just what pops up on the scale. You will also want to consider the number of days a week you can devote to increasing fitness, and you may want to consider other numbers such as daily calorie counts or minutes of exercise. Keep in mind that if calorie counting isn’t right for you, or if you have an obsessive-type personality and don’t want to go with this method, the number on the scale isn’t an essential number to work with. You may actually find it more motivating to consider the number of fresh, colorful foods you’re adding to your diet on a weekly basis or the number of fast food dinners replaced by healthier options.Keep it realisticIt can be really easy during the SMART goal setting stage to lose focus of what you will actually commit to and start tossing down ideal situations. This is a trap! If you set your specific goals and numerical values so far out of reach you can’t possibly achieve them, it’s time to begin again. If your smart goal hasn’t considered your current health condition and what’s possible for you to do mentally and physically, it’s also a good idea to consider that now.Example weight loss related questions to askAre your goals aligned with your financial budget? For example, if you decide you’re going to join a gym and workout 30 minutes every second day to help reach your weight loss goal, you also need to consider if this is affordable. If it’s not, it will be that much easier to backtrack on in the name of saving money later on. Are your goals aligned with your energy levels?(Colorblind Images LLC / Getty)If you’re thinking, “I can just make more time,” but you’re already feeling burned out, your goal setting strategy is going to fall short. While you very well could make more time or find a way, this is not a specific or measurable actionable item. At best, you’re overextending yourself and at worst, you may abandon the goal altogether.Now, if you say you will make 10 minutes per day in the morning before work to pack a lunch filled with fresh foods that fuel your health , that’s much more specific. Your chances of sticking to 10 minutes is so much greater than committing to a vague strategy of “making more time.”What are some things that may stop you? Do you have obstacles in your way of success? Obstacles or barriers can include health conditions like arthritis that can limit mobility. They can also include people that may not be the most supportive and other responsibilities that require your time, effort, and energy. Bear in mind where there’s a will, there’s a way. The point of recognizing obstacles isn’t to get down on yourself, it’s to plan ahead on how to overcome them. For example, if you can’t go running or rock climbing, you may try walking and swimming. Start wherever you’re at.And when it comes to people, you don’t necessarily need to remove them from your life, either. But again, being aware of potential roadblocks helps you address them head on. For example, if you have a friend who’s committed to you staying the exact same, you may want to avoid enlisting this person for support. If you find a lot of people in your life are seeming like potential obstacles, that’s a sign it may be time to expand your social circle.What can help you? While recognizing potential pitfalls is always a good idea, achieving health or weight loss goals is much easier when you have resources! Now, if you have people who can help you keep up your motivation, all the better, but you’ll be just fine without them, too. Remember, this is all about you and what you’re seeking to achieve. Resources you may find helpful include things like habit tracking, food tracking, and fitness apps, and motivational quotes. If you have mobility issues, use mobility aids to your advantage to help you get moving more.When you start seeing success, keep track of how you feel. You may find that the boost in confidence from sticking to your objectives and showing up for yourself day after day provides a feeling of accomplishment all on its own. What a boost!Long term SMART goals for weight managementEach weight loss journey is unique. Many factors, including the total amount of weight loss you want and your general health status at the time, will play into how “short term” your short-term goals are and when the long-term SMART strategy for weight management begins. For example, if you lose the aforementioned ten pounds over two months, what was necessary in the beginning may not be needed now. This is the time to make those adjustments with your overall health in mind. Setting your long-term SMART goals should follow the same steps, but you’ll want to pay even greater attention to the achievability of your goals. Tips for setting long-term goalsSetting a deadline(Getty)You’ll want to specify a target date for when the losing weight stage enters the maintenance stage and flows into your everyday lifestyle. This is all about recognizing that your short-term weight loss goals have been achieved and therefore your old strategy is no longer aligned with your current situation. Making strategy adjustmentsMaking strategy adjustments including changing eating and fitness habits just means recognizing and honoring that your new goal is now to keep the weight off. Losing weight and maintaining it are two very different goals, so you may find it helpful to begin with a blank piece of paper or screen and go through the SMART questions with this new focus at the forefront. Deciding on your future selfYou may never be the person who gets up at 5am to run a 4-minute mile or who drinks green smoothies, and that’s perfectly fine! Setting long-term goals is about envisioning yourself as you are now, but in the future with your short term goals achieved. What does this life look like after you lose weight? Are you still eating those fresh foods and doing your 10 minutes of yoga daily? If not, ask yourself why. Sometimes this is the question needed to help us refocus on who we are, what we are trying to achieve, and what we’re willing (and not willing) to change.Final ThoughtsKnowing you want to lose weight means you already have a goal. But understanding your “why” can be a big question, and it may bring up some big feelings. Don’t rush yourself through this process. By simply asking yourself some personal questions about what you want, why you want it, and what you’re able and willing to do to achieve it (plus what may hinder your progress), you’re taking the first major step toward making it happen—or realizing with limited time, you may have more pressing or important goals you want to focus on first. Either way, you now have the tools.

Adele, Weight Loss, and the Controversy Surrounding Her Shocking Transformation
Physical Health

Adele, Weight Loss, and the Controversy Surrounding Her Shocking Transformation

How can someone’s body be a subject of international debate?Adele’s weight loss transformation, which was first noted in May 2020, signaled a shift in how the world likes to discuss and tear apart women’s bodies. We’re well acquainted with how body-shaming is wielded to disparage bigger, overweight women in nearly every single sphere of society — be it entertainment, politics, media — but in Adele’s case, the public decided to single out her new, slimmed-down figure after she lost weight. The British singer managed to keep mum through the entire controversy, but with her fourth studio album around the corner, she’s opening up about her pandemic year, her weight loss journey, and all the changes she has undergone. Her take on the debacle not only shatters the many assumptions and rumors that have taken hold but also reveals a fresh perspective on fitness and health, particularly how it concerns women’s bodies. At the end of the day, it might do good to keep in mind that Adele’s rise to prominence is a result of her phenomenal voice and songwriting ability. Her appearance and decision to lose weight should have never been the center of attention, but since it inevitably has, it’s time to debunk some false narratives. Why Did Adele Lose Weight? The Real Reason Behind Her DecisionAdele spoke to both Vogue US and Vogue UK and shed light on her divorce from ex-husband Simon Konecki. To no one’s surprise, the upheaval caused by such a split had severe consequences on the songstress’s mental health. RELATED: Adele Had To Pay Her Ex-Husband Millions, But Here’s Why They Still Live On The Same StreetShe had to not only explain the complexities of the separation to her young child but envision a new future without her long-time partner. It was a major change not only for her own life but for her son as well. It understandably led to a great deal of stress and anxiety, and when you’re spiraling down such a dark path, you need to take time out of your day to focus on yourself and just yourself. It was because of my anxiety. Working out, I would just feel better. It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone.Adele to Vogue UKExercise turned out to be just what Adele needed. The gym became a safe place for her, where she could exorcise her demons and work through her frustration in a healthy and productive way. “It became my time. I realized that when I was working out, I didn’t have any anxiety,” she told the magazine. Her physical regimen was never about conforming to a beauty standard, she said. It was about directing her energy to an activity that required discipline, consistency, and focus; it was about strengthening and nourishing her body for. She told herself if she could make her body “physically strong,” it would lay the groundwork for an equally “physically strong” mind in the future. Adele’s 7 Stone Weight Loss and Harry Styles’ InfluenceAfter Adele's divorce, Harry Styles took her hiking with him in Malibu, and she also joined his HITT classes. This could easily be considered the beginning of Adele's love for exercising. As with many hobbies, she took a liking to the gym work and became “addicted” to it. She would work out at least two-three times a day and her routine consisted of lifting weights, cardio, boxing, and of course, hiking. Even her trainer Gregg Miele confirmed Adele developed an inclination for “strength training” and movement and wasn’t at all concentrated on losing weight. It was just a byproduct of a passion she’d begun cultivating. By the end of her journey to overcome her anxiety and improve her mental health, Adele lost about 100lbs. The Controversy Over Adele’s Weight Loss and How It Disappointed HerTo Adele's surprise, the world took one look at the 33-year-old’s thinner frame and just assumed she was doing the work to look a certain way. Adele has always been a champion of self-love, and there’s no reason her weight loss disqualifies her stance on body positivity. She understands her transformation does disappoint a number of women who’d looked up to her as an idol. “But I’m still the same person,” she said. My body’s been objectified my entire career. It’s not just now. I understand why it’s a shock. I understand why some women especially were hurt. Visually I represented a lot of women.Adele to Vogue USAs much as Adele sympathizes with women feeling shocked or “hurt” by her change, she’s been going through this song and dance for a long time. People have argued over her body at every instance; they’ve turned it into a political prop to further their argument, to forge theories about femininity and attraction, to preach to each other about the latest cause célèbre — she has no compassion left in her towards those who choose to dissect her body so maliciously. RELATED: Adele Has Always Been A Champion Of Self-Love, Both Before And After The Weight LossShe also noticed that most of the people doing the gossiping and shaming were women themselves. It was a stark reminder of reality: as much as you try to encourage women to be their best selves, some will still carry out “brutal conversations” about you. Adele said she was “disappointed” by the controversy. “That hurt my feelings,” she said. Weight Loss, Adele, and Body PositivityWhat a lot of people forget is that the progress of the body positivity movement doesn’t have to hinge on a few select people. Adele had never claimed to be a spokeswoman for overweight women, so it doesn’t make sense to unleash on her for making a personal change in her lifestyle. RELATED: Body Image: How to Overcome Body Image IssuesEveryone has a unique relationship between exercise and food, so instead of examining other people’s choices with such a critical eye, it’s best to address the larger societal challenges that create obstacles for body acceptance. “You don’t need to be overweight to be body positive, you can be any shape or size,” Adele told British Vogue. So why would I ever share [my fitness journey]? I don’t find it fascinating. It’s my body. Adele to Vogue UKThe mother-of-one added that her lack of documenting her journey on social media worked to her disadvantage as it enabled people to whip up all kinds of lies about her. Many public figures in her position would try to parlay the attention into a lucrative deal with a diet brand. Not Adele, though. “ I couldn’t give a flying f**k. I did it for myself and not anyone else,” she said. Your Body Is No One’s BusinessAdele doesn’t need anyone meddling in her personal choices. She’s a legend in the game not only for her musical contributions but for how she’s always approached her image and self-esteem. She’s been casual, she’s been calm, she’s never let anything faze her, at least not regarding her body, anyway. That begs the question: why exert so much energy on judging someone for something that doesn’t impact you in the least? If you don’t like hearing other people’s unnecessary interjections, you must know better than doing it yourself. Thin or thick, nobody has the right to assert their opinion on your body. You could be gaining weight, you could be losing weight; it practically affects no one but yourself. Your value is far more than the pounds you carry; it’s about your personality, character, vocation, and interpersonal relationships. Why bestow so much importance on something that fluctuates every day?KEEP READING: What Adele Realized About Her Stepdad After Her Father’s Betrayal

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