10 Simple and Healthy Ways To End Your Day

ways to end your dayThe reality is that most of us don’t really end the day in the most healthy way.

Most of the time that precedes going to sleep is usually spent with us sitting on the sofa watching television for hours on end.

All that blue light that is emitted from the television is washed all over us and more than likely we end up going to sleep way past our bedtimes.

All of the stress that we experience over the course of a day is taken with us to bed so the likelihood of getting a well rested night of sleep is unlikely.

Of course as with any other issue out there, a solution always exists. The great thing is that you really don’t need to put in any massive amount of effort to experience a relaxing evening and a good nights rest. On top of that the health benefits you will experience will be more than worth it.

1. Start to Engage in More Physical Touch

Yes, while sex is more important… this particular point is more than just that. Make sure that you cuddle your kids, massage your partners shoulders, and pet your dog/cat… all of this will help you feel a lot more relaxed and will ultimately help you get to sleep faster.

2. Fast

Eating food prior to sleeping can really mess up the circadian rhythms, and so once you finish your dinner you should call it a day.

Your body will appreciate that it won’t have to be working to digest all that food when you are sleeping and this will result in you experiencing a more restful sleep.

3. Make Out Time for Solitude

When you are busy with family and work all day your mind can literally be all over the place. This is why you need to carve out a little time each evening to be by yourself with your thoughts.

Just engage in an activity that you really enjoy and something that will help you become deeply relaxed.

4. Set up an Alarm to Go Bed

With most of us leading really hectic lives, the evenings can often times become extremely hectic and result in us completely losing track of time.

While I’m not too much of a fan of alarm clocks for getting up, I think they are really great way to help you get into bed at the right time.

5. Organize The Next Day

Taking a few minutes prior to going to sleep to actually organize your upcoming day will completely take the stress away.

You can tie up all the loose ends of the current day, write up a list of things that you need to do… and by doing so you will be far more relaxed and will ultimately be able to get a more restful sleep.

6. Be Sure to Power Down

It is a scientific fact now that blue light literally messes up our circadian rhythms.

The truth is that most people out there will deem it mad to turn off all electronics in the evening because how can you miss out on your favorite TV show? But truth be told, what is more important, some TV show or your health?

It is going to be in your long term interest to actually turn all the electronics off as early in the evening as you can. This means your smartphone too! You should also try to dim out the lights before getting to sleep.

7. Spend Some Time Outdoors in The Dark

Isn’t it a little strange that most of us don’t spend any time outside once the sun goes down?

While there is the concern of crime in many neighborhoods, we do need to appreciate that this isn’t an issue for most communities out there. So most of the time that is just an unfounded excuse.

Whenever you have a spare moment make sure that you are out there under the night sky enjoying and appreciating every single second! You will feel far better than just sitting on the sofa all evening long!

8. Start Moving!

Of course when it comes to your long term health, no one ever said that it is a bad idea not to move. However you will be glad to know that there are some great benefits to working out at night.

Recently there was a research study carried out by the University of Chicago which found that the hormonal responses of cortisol, thyrotropin and glucose were far better in those people who actually exercised in the evening than those who did it at other times of the day.

While you may be among the many that prefers to do an intense workout in the morning, you need to take out a little time in the evening to go for a little stroll around your local neighborhood.

This way you will be able to get to bed feeling super relaxed and ready to get a really good nights sleep.

9. Follow an Evening Ritual

Let me be straight with you… I literally have the same sleeping routine and have been practicing it every night for as long as I can remember. I do the same things, in the same order every single night of the week.

The great thing about doing this consistently is that in a short while your body will automatically begin to get tired and you feel very relaxed and ready to go to bed.

I’d recommend that every single person implement some sort of sleeping routine to help them get to bed faster, and in a more relaxed state.

10. Get into Bed As Early As Possible

The truth is that every hour before midnight is extremely valuable.

This is exactly why you need to get into bed as early as possible. This way you will wake up feeling fresh and ready to tackle the day :)

Why Do Humans Always Search For The Easy Path?

easy way, hard wayThe reality is that most people love the idea of hard work.

The long hours, the tough grind, and sheer determination in the face of hardship are all attributes that practically every single person out there admires.

We congratulate those people that are known for working late into the night, and literally laugh at those that don’t… and ultimately we are constantly comparing ourselves on the amount of hours that we work.

Those of us takes it a little easy are ridiculed and given the cold look when it comes to getting that new promotion.

If you take a moment to Google something in relation to taking the hard path then you will literally find millions of results from people trying to teach you to avoid taking the easy route.

So by looking at it in this manner most of us would come to believe that there is no point in taking the easy route if you want to be successful.

Well, if this is the case then how come most of us are naturally inclined to choosing the easy path… if the hard path is so great and will lead to money, health and success then how come most of us just don’t want to go down that path?

Why is it that most of us just want to find the quickest possible way out of a challenge?

Well, the reality is that why make something any harder than it has to be. It just makes sense that most of us are going to want to choose the path that requires that least work.

Of course you will want to take the time to look at it in terms of evolution too… the way our ancestors lived and made decisions in order to survive.

Like practically every other animal that lives in nature, it was obvious that we had to preserve our energy as best as we could because there were no such options as your local grocery store that you could just pop into whenever you felt like it.

The truth is that our ancestors absolutely loved shortcuts simply because they are a lot more efficient and resulted in them using up a lot less energy and resources. The whole idea of creating tools was to make life easier.

Working only 4-5 hours a day to get food, and relaxing for the rest of the time was the easy option for them.

If we take a look at the lives of our ancestors then we can see that the easy way was simply the best way.

The technique of persistence hunting (the type of hunting where a person runs and tracks its prey to the point of exhaustion before killing it.) is what allowed human beings to hunt for food without collapsing due to exhaustion.

Running and running for miles and miles would just have left the person hurting themselves and more than likely not catching the prey that they were after in the first place.

The reality is completely different in today’s world. You are not going to die because you worked too many hours in a day.

While working late into the night might result in you getting stressed out and not getting enough rest it won’t result in you dying, because at the end of the day you still have a car waiting outside work to take you home to a warm bed and a fridge full of great, healthy food.

You can literally keep up this sort of lifestyle for years on end without causing any serious damage to your personal health and well being.

Survival no longer revolves around you having to track and hunt for food, and find fresh clean water.

Instead survival is more about earning that paycheck for which you can exchange for goods and services that you need. This really can take some hard work.

Most of us are more concerned about finding ways to pay for things like our college education, rent, transport, iPhone data plans, and trips to other countries, than where our next meal is going to come from.

Of course most of us also live in a completely different world than what our ancestors were used to. You will notice that most people are not prowling around in empty jungles hunting for food that is in ample supply… with little or not competition from others.

Instead most of us are focused on applying for jobs where there are hundreds if not thousands of others applying for the same position. Or perhaps you are one of the few people that are building up your own business and trying to stand out from the crowd.

It is a really competitive world where we are constantly fighting to carve our piece in it. Often times going for the easy path just isn’t as effective as it used to be.

But still that urge for finding the shortcut just doesn’t seem to go away and believe me I totally understand how this feels. As a child I grew up trying to find the easiest possible way to do things.

Rather than walking to school, I would run there… simply because it was faster. At the end of the day it was far more enjoyable to run than just walk there.

I’d often run through woodlands because it was shorter and a lot easier.

Taking shortcuts is something that I’d often engage in, all the way up to adulthood simply because those choices made a lot of sense to me.

Of course later on in life when I found out that my training was actually counter productive to my health and that I could very easily improve my physique and fitness levels simply by training less… I quickly jumped on board.

I started to work out for really short periods of time and massively increased the intensity. At the same time the workouts that were long and easy, I made them even longer and easier.

While completing extremely intense workouts was a hard thing to do, it felt incredibly easy because I was finishing it in a shorter period of time.

Running for long periods of time was generally unpleasant while going for long walks was a lot more enjoyable.

I started to engage in more time intense exercises such as hiking. I was literally taking the time to find easier more efficient ways of working out and it ended up with me getting far better results.

I honestly hated complication to the point where I even took the time to design an eating plan that was extremely easy and simple to follow. That meant I threw out calorie counting and instead relied on my body to tell me when to eat. I focused on eating quality foods instead of trying to make bad foods as healthy as possible. All this was easier and it resulted in me getting healthier and healthier.

I am honestly telling you that in the modern world there is ample opportunity for you to take the easier path and get even better results.

The one area where I’ve chosen not to take the easy path is in my business.

I’ve seriously put in a lot of time, work and effort to help as many people as possible lose weight in the healthiest possible manner.

While I’ve had tremendous success, there have been some disadvantages to pursuing this path. For one, I don’t have as much free time as I would like.

I have to combat a lot of daily stress.

But with that being said I can say that the hard path has been ultimately worth it, simply because the hard work has helped not only myself to get into great health but countless others too.

So there is one important conclusion that can come out of this and that is that not all shortcuts are bad. There are some shortcuts that work really well, but then there are other times where they just don’t do anything.

So don’t worry and feel bad that you are constantly searching for an easy path because ultimately that is an attribute that is built in each one of us. However also understand that in the world that we live in today sometimes the easy path just isn’t the most effective.

It’s important to be aware of all the various options you have available to you and then go on the path that you feel will bring about the best results.

To conclude I would say that in terms of health I think that going for the easiest possible option is a great thing because it means that we can work towards doing things that are not only good for us but also don’t take an eternity to see results.

You may find that you will have to work really hard and long in the beginning but once you get the gist of what you’re doing you can ultimately sit back and relax.

A good example is… a woman that chooses to walk everywhere instead of driving is taking the hard route initially but when she is old she will still be running around enjoying her time with her grand kids, walking about and playing with them whereas the woman that drove everywhere will probably be lying in bed, sick and tired all the time.

Those that work hard now will be able to relax and enjoy life later on.

Believe me, everyone wants to go on the easy path but sometimes it takes a little hard work to get there.

Remember to just work hard and take calculated risks when they’re needed, take the short path when it makes sense and you should be okay.

Keep this up and not only will you learn how to lose belly fat and get into amazing health but you will enjoy every single moment of it!

Why It’s Not Possible To Get Into Shape Overnight

Overnight SuccessThere are many research studies out there which actually prove that it is extremely rare for a person to ever be able to lose large sums of weight in an instant.

As you will see with most weight loss success stories out there, the results only came about after the person committed fully to putting in the work every single day.

If you are searching the internet in hope to find some instant results then believe me you will be in for some disappointment.

That disappointment people experience is the reason why most never succeed in actually losing weight.

For some odd reason we have been brought up as a nation to think that we are entitled to certain things. We somehow feel like we deserve to get overnight results without actually putting in the effort.

You see if you are serious about losing weight then you are going to have to develop the habits of hard work and patience.

That doesn’t mean you have to work hard for working hard sake. You need to develop the attitude of working smart on the right things. But the problem is that most people are not even prepared to do this.

The truth is that most of the conventional diet and exercise schemes are just leading people down the wrong direction.

Everywhere you go, you are bombarded with people telling you that it is possible to lose weight instantly.

But over the long term this is just causing people to head down the wrong path which will lead to them getting terrible results and giving up.

If you really want to get the fastest weight loss results then the best thing that you are ever going to do, is actually follow a plan that focuses on you eating whole and natural foods while at the same time doing lots and lots of exercise.

The great thing about losing weight through eating right and exercising properly is that you will end up being full of energy, and you won’t end the day with you feeling famished. You even get to eat things most conventional diets tell you to stay away from and those include things like steaks, and fried eggs!

The great thing is that when you are giving your body exactly what it needs and wants to stay healthy you will begin to see the weight rapidly drop off your body!

But it is important to remain with this diet for good if you want to see results. This is why you have to look toward getting on a diet that you will be on for the rest of your life and not just for a couple of months.

While many people will literally lose tons of weight when they first get on eating a healthy diet that is full of vegetables and lean meats, the truth is no two people are the same.

There will be a few of you that don’t see an immediate result.

I’ve personally seen that the vast majority of people that eat clean and train regularly, will see truly exceptional changes in terms of body composition but again there are always those few oddballs.

But you should never give up, regardless of how long it takes you to get into great health.

Just keep focusing on the vision, and keep putting in the work and believe me one day you will end up in incredible shape.

While eating healthy and training regularly really don’t require that much effort to get into as a way of life you need to understand that you will probably hit a weight loss plateau, sooner or later.

But at this time you need to keep reminding yourself that weight loss is a long journey and that you are not going to lose weight overnight. That you should keep plowing forward because you will see results if you do.

By keeping your eye on the ball you are going to be able to appreciate and notice the times when you feel down and then realize that you need to keep focused and keep doing the work because that is the only way to really get the results that you are after in the long term. Never give in because then you will never be able to get into the shape you want to get into.

If you are already in great shape then know that if you get off the track and eat a few donuts here and there then not all hope is lost.

But as soon as you come to realize that you have slipped off the track, you need to push yourself back on and put in the work.

While it can be hard to lose weight in this day and age that we live in because of all the temptations out there, it is still possible if you focus on what matters (diet and exercise) and keep putting in the hard work.

The Ultimate Guide To Walking

WalkingYou might find it a little odd to see me writing a guide to walking but I believe it really is important in this day and age. The first thing you need to appreciate is the fact that most people in the modern world don’t have to walk in order to survive. You can say that walking is also the closest you will get to finding a weight loss shortcut that actually produces results. If you are looking for a way on how to lose belly fat in a week, then walking may be your ticket to get great results.

Yes, of course as always there are going to be some exceptions to this rule, but for the most part you will find that the people who are reading this blog right now are the kind of people that don’t even need to walk more than a couple of hundred meters a day.

With all the various options we have to get around, cars, trains, bikes etc an average person isn’t going to die because he or she can’t or doesn’t want to walk.

The truth is that most of us need to walk. Walking is something that is essential if you want to be a healthy person but the reality is that most of us just ignore this fact and choose to walk as little as they possibly can.

While the modern world has developed to the point where life has become really easy, the truth is that people still need to walk regularly if they want to stay healthy and active throughout their lives.

So as most people don’t walk about unless they have to, the reality is that they have forgotten the optimal way to walk around and the exact reasons they should be walking more often.

Most people walk with terrible technique, feel like 1 or 2 miles is too much and just plain don’t know how to enjoy the process of walking for no other purpose than to get out there and walk. Most people will only walk great distances as a last resort, when they absolutely have no other choice.

The vast majority of kids no longer bother to walk to school, and the average person will jump into the car to get down to the local shop.

You have to understand the fact that walking is something that each and every single one of us needs to do more of.

The truth is that even our ancient ancestors used to walk around a lot. They had feet exactly like ours and utilized them at every opportunity they could, getting from one place to the other.

The human foot has been developed to be perfect, and if you don’t use them properly, you will seriously be doing yourself an injustice.

Our ancestors seriously walked around a lot.

There was no choice they literally had to walk everywhere they wanted to go. Human beings didn’t start to ride animals until people began the process of farming. So ultimately if they wanted to get anywhere or get anything done they had to rely on their own two feet to get them there.

If we take a look at the human foot then we can see that the vast majority of us are meant to be walking regularly.

Not only is walking essential but it will help you stay healthy and live a longer life as a result.

The truth is because we are designed the way we are, some of you could argue that we are meant to be walking around as that is what is essentially expected of us.

So you may be wondering what the scientific evidence reveals, and believe it or not walking is great for you and helps to keep your body healthy in the following ways. Here are some of the benefits you will experience from walking regularly:

1. Children who walk to school grow up to be fitter and healthier than those kids that don’t
2. Old people that go on brisk walks regularly often out live those that don’t
3. Adults who get out there for a brisk walk are far more likely to have a healthy blood pressure than those that don’t.
4. There is evidence to suggest that those adults that walk regularly will have a lot better memory than those that don’t.
5. Women over the age of 70 who walk daily, will likely live longer than those that don’t.

You could literally go on and on, but I think you get the idea. Walking is something that is really great for your health and something that you need to do more of.

Truth be told, going on and on about the various benefits just gets a little boring and takes away from the real reason you should be getting out to walk. The world is an amazing place, and walking is a great way to explore and enjoy it for all that it can offer you.

To really make sure that you’re on the right track, and walking in the best possible manner there are some tips that you need to be following.

1. Taking a Casual Stroll

This is basically the walking you do every single day, whether it be to your local supermarket or to your local shopping mall. This type of walking is pretty much done on flat ground.

While going for a casual stroll you should be sure to lead with the heel, with your leg being straight but not locked. You should also make sure that you slowly press your feet to the ground each time you land.

This will make you feel like you are walking with a sense of flow.

A good way to make sure that you’re doing this right is to put your hands on your butt cheeks and see if they are really tense with each step you take.

Obviously you will look like a nutter doing this in public, so I’d recommend you do it at home.

This tender way of walking is a great way to prevent any sort of injury occurring and will ensure that you will be able to walk for many years to come.

2. Walking Uphill

When you’re walking up a hill you should aim to land on the middle or front of the foot, with your heel hitting the ground last. Really try to use the muscles in your glutes to move you forward and upward, and do this with every foot.

3. Walking Downhill

When walking down a hill, I like to try and land with my whole foot hitting the ground. This will feel odd at first but try to slowly incorporate this into your walking pattern when coming down a hill.

This will be hard at first because not only are you trying to walk down the hill safely, but you’re also trying to prevent your body from falling over and rolling down.

Whatever method of walking you end up engaging in, make sure that you’re always walking upright. You’re not a monkey so don’t act like one! Walking around with a crooked back will just cause you to waste a lot of energy which will make you not want to walk. Stay tall and enjoy your walk.

Doing the hard stuff is where most people excel in life. Getting out there and buying healthy organic beef or buying those fancy running shoes, is what most people don’t mind doing but when you dig a little deeper you will find that they will have driven to the shopping market. It’s time to get the easy things sorted out.

Walking on a regular basis is a really easy thing to do, but it is where most people fail. Being easy to implement is often why most people fail to implement it.

Yes, walking is simple but it is also boring in comparison to getting out there and buying a new pair of running shoes.

But understand and appreciate the fact that walking is essential if you want to stay healthy. If you do everything else perfect but fail to engage in the practice of walking, then you are slowly but surely killing yourself.

By not walking you are essentially giving your body the signal that it is okay to slowly but surely shut down.

So I hope you now understand why it is so important to get out there and begin to walk, starting right now. Just get out there and walk even if it is for as little as 10 minutes.

Really try to enjoy every moment of it, explore the local neighborhood and take in everything that surrounds you.

Let me know in the comments below how you walk and where you love to walk!

Some Simple Exercises That Are Really Fun

Exercise9. Explore Your Local Neighborhood

Getting out there and walking your local neighborhood is a wonderful way to actually check out the best real estate in your area. On top of that you can get a really great workout, which will help clear your mind and relax you of all the stress that you experienced during the day.

Yes, after a while your own neighborhood may become boring so this is a good chance for you to get out and explore other surrounding areas. You can literally do this whenever you have a free moment in your schedule.

And don’t forget that you may find some real gems in terms of real estate in your local area.

8. Hike More Often

While a lot of you (like me) love to dedicate a whole day to actually getting out there and hiking the wilderness the vast majority of you just don’t have the time or the inclination to hike all day long.

But that doesn’t mean that you can’t find a local hiking trail that you can go to every now and again. Often these are short and will get you all energetic afterwards. If you live in the inner city then a short brisk walk around your local park is a great alternative.

Believe me no only will you be getting an amazing workout but you will also be getting a good source of the much needed vitamin D.

If you really want to get healthy in the shortest possible time then I’d recommend you do a 20 minute hike as often as you possibly can. This will really get your body to get into great health really fast.

7. Play Some Beach Games

If you are lucky enough to be down at the beach then buy a few beach games such as Nerf balls, Frisbees and other fun sports equipment you can have some active fun with while you with your mates.

If you can get down to the beach every week, then pretty soon you will be having a ton of fun and you won’t even realise that you’re getting an amazing workout from throwing around a Frisbee.

Believe me the more you in grain into your mind the reality that exercise is something that can be extremely enjoyable and fun the more you are going to want to do it every single day.

6. Have Fun With Your Kids

Believe me one of life’s small pleasures is to have some good quality time with your children.

Toss a football about, go swimming at your local pool, have a little water balloon fight in your back garden, have a little pillow fight. Whatever you and the kids enjoy to do, just do it.

Believe me when you actively engage in some sort of activity with your kids you won’t even know but hours will pass and you will have got an intense workout from it.

5. Move The Furniture Around

Moving your furniture around is not only great for your physical health but it will refresh you mentally as well.

Now this isn’t something that you would engage in every single week but believe me doing it once it a while will put you in a better frame of mind mentally and help you get a great workout. Just try it and see for yourself.

When you are moving all the furniture around you are literally getting the same sort of workout that you would be getting if you were down at the gym lifting hard and heavy.

4. Walk Around The Local Shopping Mall

If you happen to want to go shopping or just love to window shop then this is a great way to get a quality workout in. All you need to do is take a pedometer with you and make sure that you walk at least 2-3 miles before coming home.

Often times I get emails from people asking me what are the most effective exercises they can perform and often these same people assume that exercise can only be hard and difficult to do.

The reality is quite different. Walking is one of the best forms of exercise that you can engage in and possibly one of the most natural.

3. Wash Your Cars

Why not have some quality family time once a week where you all get together and wash the cars. Scrubbing that car clean is a wonderful way to really get in a quality upper body workout in.

2. Create an Event Out Of Spring Cleaning

Is it that time of year where you are going to have to get up on the roof to really gives those drains a nice scrubbing? Well, why not actually create an event out of it and try to clean out as many drains as you possibly can. Not only will you be having a lot more fun but you will get a lot more work done.

You could even partner up with the people of your neighborhood where you can dedicate a few weekends to actually clearing and cleaning out everyone’s homes really thoroughly.

1. Walk and Explore Your Town/City

Do you have a really active and lively part of town or city where you live?

The reality is that most of us could really walk that much more, and you can definitely get more of this done while checking out all the best markets, shops and fun places to be. The bonus is that you can enjoy watching people when you’re out and about.

You see working out doesn’t have to be all hard and tough. I would rather be down at the beach having fun than working with weights down at the gym anyway!

What are your favorite ways of working out in a fun and engaging way? Leave your thoughts in the comments below and don’t forget to check out the Fat Loss Factor

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