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  • Home Workout Tips: Combine Cardio and Strength Training for Best Results

    Home Workout Tips: Combine Cardio and Strength Training for Best Results

    Get ready to transform your body and boost your fitness level with these effective home workout tips! Whether you’re looking to burn fat, build muscle, or improve your overall health, exercising at home has never been easier. In this article, we’ll explore the power of combining cardio and strength training for the best results, the benefits of a whole foods, high-fiber diet, and how staying motivated can make all the difference in your fitness journey. So, let’s dive in and discover the key to achieving a healthier and happier you, all from the comfort of your home!

    1. Consider combining cardio and strength training exercises

    Cardio may be the best exercise in burning your fats but it only burns your fat when you are working out. Strength training, on the other hand, continues to burn your fat even after a workout because of your improved metabolism. If you are aiming for a full-body transformation, it is best to combine cardio and strength training exercises.

    2. Dynamic stretches

    Before working out, do dynamic stretches like high-knees, arm circles, leg swings, etc. to warm up muscles. According to Jane Chertoff (2019), this technique of warming up can improve cardiovascular performance and can prevent injuries.

    3. Consider whole foods for your diet

    If your goal is to reduce belly fat and six-packs abs, consider whole foods for your diet. This type of food entails more energy to be digested. Thus, more calories can be burned and can spike up metabolism.

    Moreover, whole grains can reduce waist circumference and body weight.

    4. Add more high-fiber foods

    To obtain a full body transformation, exercising and eating clean is highly suggested. Additional high-fiber foods will boost metabolism and reduces weight. Even more, green leafy vegetables are common for having high-fiber.

    5. Exercise everyday for at least an hour

    During these times, most people have ample time to workout. An hour a day of exercising is enough for you to start the habit of working out. You do not have to be too hard on yourself. Learn to enjoy the process.

    6. Stay hydrated

    Do not just drink water before and after workouts. Drinking water regularly is one habit that you should also adopt. Water regulates body temperature and lubricates joints. If you are not well hydrated, you could not perform the workout routines at your highest level.

    7. Get inspired

    When you plan to work out, you need motivation to keep going. Watch videos and blog articles about the journeys of other people while working out. This tip does not only motivates you but will give you more tips on how to get best the results by exercising.

    8. Be Patient

    Losing weight and getting abs entails time. Do not be lured only by getting an amazing body, but keep in mind that it is important that you are happy with what you are doing. Small progress is still progress.

    Exercising for a Healthier Body

    Working out your muscles and reducing fats are one of the best ways you can do while staying at home. Exercising has been deprived of people who are mostly busy and were not able to give time to their bodies. The main goal of working out is to boost immunity and to obtain more energy for the whole day which can make you more productive. What are you waiting for? Move your bodies and eat healthy foods for a healthier body.

    Sources:
    (1) https://www.applefitness.com/blog/8-common-misconceptions-exercise/
    (2) https://familydoctor.org/athletes-the-importance-of-good-hydration/
    (3) https://zenhabits.net/16-tips-to-triple-your-workout-effectiveness/
    (4) https://www.webmd.com/fitness-exercise/features/10-workout-secrets-expert-exercise-tips#3

  • Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Unlocking the Power of Coffee: 5 Incredible Health Benefits You Must Know

    Drinking coffee every day has become a ritual for many individuals seeking a boost in productivity and energy. Beyond its invigorating effects, coffee offers a plethora of incredible health benefits. In light of recent research, it has been discovered that coffee can even bolster one’s immunity, making it particularly relevant in the current pandemic. This article will delve into the various key elements present in coffee that contribute to its remarkable health benefits.

    Boosts Immunity

    According to Ashley Reaver, MS, RD, CSSD, a registered dietitian, consuming a cup or two of coffee while battling illness can support the immune system. Coffee contains Ethylamine, a compound that stimulates the production of T cells responsible for safeguarding the body against infections and diseases.

    Rich in Polyphenol Antioxidants

    One of the primary health-promoting components of coffee is its abundance of polyphenol antioxidants. These antioxidants play a crucial role in preventing major illnesses such as heart diseases, neurological diseases, diabetes, and osteoporosis. Recent studies have also revealed that regular coffee consumption can reduce the risk of developing certain types of cancer.

    Beneficial Active Compounds

    Coffee contains various active compounds, including lignans, flavonoids, and polyphenols, which contribute to its positive impact on health. These compounds exhibit antioxidant and anti-inflammatory properties, which can help combat oxidative stress and reduce the risk of chronic diseases.

    Essential Nutrients

    In addition to its active compounds, coffee also provides a range of essential nutrients. It contains vitamin B1, B3, B2, B5, magnesium, calcium, potassium, and manganese, all of which are part of the recommended daily allowance for a healthy diet. Including coffee as part of your daily routine can supplement your nutrient intake and support overall well-being.

    DNA Protection

    Drinking dark roast coffee can have a surprising benefit: it can strengthen DNA and prevent strand breakage. Unrepaired DNA damage can lead to the formation of tumors or cancer. The protective effects of coffee on DNA make it an intriguing element in maintaining cellular health.

    In conclusion, while coffee offers numerous health benefits, it is crucial to exercise moderation in consumption. Excessive intake of coffee can lead to adverse effects such as anxiety, sleep difficulties, and increased blood pressure. By enjoying coffee in moderation, individuals can fully appreciate the remarkable health benefits it provides. Incorporating coffee into a balanced lifestyle can promote overall well-being and contribute to a healthier life.

  • Financial Tips with Low Risks to Become a Millionaire

    Financial Tips with Low Risks to Become a Millionaire

    Saving is not enough if you are dreaming to become a millionaire. Here are some financial tips that do not require high risk to achieve your financial freedom.

    1. Live below your means

    By living below your means, you will be able to set aside money for your emergency fund and other investment portfolios. To ensure that you can set aside funds for your savings and investment, automatically subtract these specific allocations. Whatever amount is left, is for your expenses. For you to become more conscious with your spending, use an expense tracker to determine where you put your money.

    2. Diversify your income streams

    Today’s situation revealed the importance of attaining various income streams. People with various multiple sources were able to mitigate the financial crisis brought by COVID-19. Having side hustles and passive income to generate other sources of bottom-line will allow you to fasten in obtaining your financial freedom.

    Interestingly, as you diversify your income streams, you also get a chance to do what you are passionate about. Side hustles make you more creative and innovative.

    3. Improve your financial literacy

    One of the financial tips that are underrated that most people should know to become a millionaire is to improve their financial literacy. Here are the five financial books that can help you learn more about how you can attain financial bliss.

    Learning financial matters each day is essential for better understanding how money can work for you. Importantly, as a golden financial rule, you should not invest in things that you do not understand.

    4. Do your math

    To know how many years you should be working and saving, it is recommendable to do your math. How early is your early retirement age? Well, to do that you should compute how much you allocate per month with your retirement financial goal.

    Being rational with specific numbers will help you to be financially secured once you decide if you want to stop working and live the life you are dreaming of.

    5. Diversify your investments

    The investment portfolio should always be diversified. This strategy can lessen your financial losses when a certain industry in your investment faced difficulties that can attribute to declining revenues.

    All these financial tips do not guarantee making you an abrupt millionaire but these techniques will aid you to achieve your financial goals without losing much similar to the schemes that promise easy money.

  • Best Brain Foods for Studying

    Best Brain Foods for Studying

    It is important to keep your mental and physical health in shape when you are studying. Foods are vital to equip you in the process of attaining your achievement. These can significantly attribute to your academic performance. Hence, it is important to know the best brain foods for studying.

    1. Berries

    As a student, you encounter various information that you need to digest. You could not absorb the lessons if the health of your brain is being compromised. Experts suggest that eating berries can enhance the health of your brain.

    According to the report of Healthline, anthocyanins, found in berries, boost mental function by increasing blood flow to the brain, reduce inflammation, and strengthen the signaling pathways that stimulate nerve cell creation and cellular processes involved in learning and memory.

    2. Dark chocolates and cocoa products

    One of the common best brain foods for studying is dark chocolates. Cocoa obtains the highest flavonoid that positively affects the health of the brain. Research found out that people who drank the cocoa beverages with high flavonoid outperformed those who drank the low flavonoid beverage on mental tests by a significant margin.

    Moreover, cocoa can prevent mental fatigue which is necessary during studying and memory enhancement activities.

    3. Avocados

    Believe it or not, avocado is best for your brain function. Avocado has lutein, a carotenoid that improves verbal fluency, executive function, memory, and recall. More importantly, avocados can prevent the formation of brain tangles that can lead to Alzheimer’s disease.

    4. Nuts

    If you want to have a snack buddy while studying, nuts are the perfect food to consider. It is a good source of protein, fiber, zinc, and vitamin E which can improve the function of the brain. Plus, it is a good source of antioxidant which is also good in keeping your brain healthy.

    5. Citrus fruits

    Another good source of brain foods for studying is citrus fruits. The flavonoids from the citrus fruits promote learning, memory, and even prevent mental decline. Recent studies show that drinking citrus juice can prevent individuals to develop dementia. If you have nuts as a snack, you can consider citrus fruit juices as your go-to beverage.

    While studying, it is really important to be cautious with the food and drink you consume Keep in mind that your diet can also affect your academic performance. That’s why it is important to incorporate some of the food mentioned above for your study session.

  • The Pandemic Revealed the Importance of Side Hustles

    The Pandemic Revealed the Importance of Side Hustles

    Having multiple income streams will not only enable you to reach your financial freedom but will lessen the negative impact brought by various crises. Nowadays, people make it to a point to have sidelines or passive incomes. It is only in crises that people see the importance of side hustles.

    Interestingly, many multimillion-dollar companies started through side hustles. They have perceived that through the ongoing social and environmental problems, their products and services can make people’s lives better.

    With side hustles, people became more innovative and creative. They allocate time to elevate their skills to deliver promising products and services. Not all employees experience continuous training on their daytime job. There are different aspects in life that foster growth that people with side hustle discover.

    Another important thing that a side hustle can bring you is a sense of fulfillment. According to successful CEOs, no matter how much you earn in your side hustles what is more important is, it is fulfilling. Doing side hustles is an avenue for most people to pursue what they are passionate about until ultimately they can make it as their own business.

    Amidst of crisis, some people were able to pull off their start-up business. People who are in the food industry and online shopping made it to the point to improve their logistics to facilitate better delivery services With their initiatives, they were able to create more jobs for people which is very helpful in the country’s economy.

    The current pandemic showed to us the importance of side hustles. The diversified sources of income allow us to survive amidst the different challenges brought by COVID-19. Indeed, struggles due to today’s situations made us to move on stronger and wiser.

  • The Benefits of Having an Attitude of Gratitude

    The Benefits of Having an Attitude of Gratitude

    Whatever circumstances you experience in life, an attitude of gratitude will bring the best in you. The more grateful you are, the more you will attract the things you are longing for.

    “An attitude of gratitude forces you to get outside of your problems and look at the bigger picture,” Ashley Elizabeth of Lifehacks stated. Recognizing what you have will give you a more positive outlook than focusing on the things that you are struggling with.

    The positive emotions brought by being grateful will give you a new perspective and possibilities amidst the struggles. It improves one’s odds of coping with the new upcoming challenges.

    Apart from that, an attitude of gratitude fills you up. It enables you to feel secured for recognizing the things you have. As they said, when you focus on what you have, you will have more but if you focus on what you don’t have, you will never have enough.

    Having said that, an attitude of gratitude can enhance both emotional and mental well-being. It helps to reduce stress and depression which is very beneficial for people who overthink. Thus, a habit of being grateful can also improve one’s sleep.

    Studies found out that people who are diagnosed with illnesses have better sleep when they are grateful. “40 percent out of 401 people of whom had clinically impaired sleep, more grateful people reported falling asleep more quickly, sleeping longer, having better sleep quality, and staying awake more easily during the day,” based on the result of the study.

    Moreover, whenever you are thankful for what you have in life, the more you can positively engage with other people. You can more likely influence the people around you to be grateful as well. It is a vibe that you helps you attract a healthy environment for people to foster relationship.

  • Tips on Maintaining a Healthy Weight

    Tips on Maintaining a Healthy Weight

    Living a healthy lifestyle is a challenging journey. It may be difficult but it is never impossible to live with optimal well-being. Today, we will discuss tips on maintaining a healthy weight.

    Studies show that having a healthy lifestyle increases a person’s sense of fulfillment. The more you ensue a healthy habit, you are more likely to have a clearer mind to do what you want based on the purpose you perceived.

    Moreover, a combination of healthy eating habits, regular exercise, and observing a healthy sleeping routine is a great way on maintaining a healthy weight. By doing this, you can mitigate the risk of obesity that most people experience due to unhealthy eating habits.

    Apart from that, honing your mental health through mindful exercises can help you maintain a healthy weight. If you can think clearer, you can be more aggressive and motivated to choose to eat whole foods than instant ones. You can be more rational to yourself to do your daily workout.

    “If you are aware and present to where you are right now and have established a routine, it will be easier for you to dwell and work on the most important things in your life,” an article from Trendingspot stated.

    Not to mention, one of the helpful tips on maintaining a healthy weight is consuming your daily probiotics. They said a probiotic a day keeps your bloating away. According to the report of Mind Body Green, it is not the number of probiotics that matters but the quality of it. Consuming probiotics will not only prevent bloating but also provides you enough energy to focus and do things for your entire day.

  • 5 Books to Improve Financial Literacy

    5 Books to Improve Financial Literacy


    Today’s pandemic confined people to stay at home. This leads us to lessen spending and increase our financial bliss to mitigate the effects of the recession brought by COVID-19. This article will discuss five interesting books to improve financial literacy to attain financial freedom.


    Setting your financial goals and simplifying your money management helps you to achieve a meaningful life. Reading the book Keep It Simple, Make It Big by Michael Lynch will help you create strategies to invest and save for the people whom you support.
    This book helps people not to be overwhelmed with trending financial investments and entrepreneurial trends. It will teach you how to simplify financial plans rather than complicate them.


    Another book that will improve one’s financial bliss that is well-known for most people is the Rich Dad, Poor Dad of Robert Kiyosaki. Good grades and a high-paying job does not guarantee you to be financially equipped. In the first chapter, Robert stated that rich people do not behave like common individuals. What is more interesting, they learn every day how money can work for them.


    If you are burdened by your financial debt, Down Home Money by Myra Oliver is a great book to consider. The message of the book conveys how you use your money is more important than how much of it you have. This book teaches how to get out of debt and obtain high-yielding rental portfolios that made Myra achieve financial freedom. Not to mention, when she was still young, she didn’t allow consumerism and debt to dictate her life.


    One of the great books that will help you improve your financial literacy is Pass It On by Lori & Roger Gervais. Financial literacy is not taught in school. That’s why this book aims to pass down wealth to your kids and grandkids by highlighting the proper handling of money and the wisdom beyond it.


    Lastly, another book that improves your financial know-how is You’re Making Other People Rich by Ryan Sterling. This book helps you to be conscious of your spending habits. Controlling the purchases that aren’t beneficial to you will help you get the most out of your money. A strategy that will help you to be disciplined in handling your spending habits is to track your expenses daily.


    These five books to improve your financial literacy are one of the many literature that enhance one’s financial bliss. The ongoing pandemic is an opportunity for you to invest in learning money management, investing, entrepreneurship and savings to help you achieve financial freedom.

  • How to be productive while having fun?

    How to be productive while having fun?

    Actions produce momentum. They said doing the mundane things and distasteful stuff in the long run will give you a higher probability of success. But can we become successful while we work and have fun at the same time? This article explains how to be productive while having fun.

    In the book of Greg Mckeown, the Effortless, he cited that a person might be unmotivated to workout in the long run. But he can make it more interesting when he combines one habit that interest him while working out. Like working out while listening to your favorite podcast can make exercising more interesting.

    Apart from incorporating things you need to do with the habits you love to do, one way to be productive while having fun is to reward yourself after accomplishing your tasks. This method is the most common thing to do when you want to prime your mind to do more.

    Studies found out that 78% of workers obtain more drive to work when they are rewarded. Acknowledging your accomplishments through rewards is an effective way to boost one’s productivity. Create a reward system for your small and big progress. Not to mention, even tracking your accomplishments enhances your fulfillment that can attribute to increasing productivity.

    Another way to be productive while having fun is to declutter your mind. To be productive requires you to have a clear mind aside from being healthy. To declutter your mind, you can do a daily journal before going to sleep or while having your breakfast. It is important to be physically present and aware of what’s going on so, that you can think clearly and be more productive.

    Moreover. taking a break is an essential way to be more productive. Compromising your rest makes your brain foggy and may deteriorate your physical health. Keep in mind that you can’t be productive when you are burnout. If your energy is not renewed, you cant make actions that are necessary to keep your momentum.

  • Foods that Help the Body Produce Collagen

    Foods that Help the Body Produce Collagen

    The nutrients that our body absorbed reflect on our appearance and youthfulness. The suppleness, structure, and stretch of our skin are attributed to the level of our collagen. As people age, collagen reduces which makes us look older. To prevent this, here are the foods that help the body produce collagen.

    Eating food that helps in producing collagen enhances the building blocks our skin needs to look younger. As cited in the Healthline article, Katey Davidson, MScFN, RD stated that proline, lysine, and glycine are amino acids needed for collagen synthesis.

    1. Chicken- It provides a sufficient amount of protein to our body. Plus, as you can observe, it has connective tissue which provides a rich source of collagen.
    2. Egg white- It may not have connective tissues but it has a proline that is essential for collagen production
    3. Citrus fruits- Foods that attain vitamin C are good sources of collagen. Vitamin C is also important for the body to produce collagen naturally.
    4. Fish- Marine collagen is one of the most easily absorbed types of collagen. Carrie Gabriel, a dietitian stated that the unwanted parts to eat of the fish have the highest amount of collagen.
    5. Leafy green- Our greenies in our salads can make us look younger. Leaf green is one of the foods that help the body produce collagen. Gabriel said that consuming chlorophyll has been proven to boost the key ingredient to produce collagen in the skin.
    6. Cashews- Aside from vegetables and fruits, cashews help the body in producing collagen. It contains zinc and copper which are significant in collagen production.
    7. Tomatoes- It contains lycopene a good source of antioxidants and vitamin C which is vital for the production of collagen in the body.

    These foods have essential components that aid in the production of collagen in the body. Fruits and vegetables obtain high amount of vitamins and minerals which can make skin supple. Not to mention, sugar and refined carbs can damage the collagen production of your body.

    Collagen may provide a younger look but apart from that, it can make your hair, teeth, and nails healthier. Importantly, it helps in digestion and reduces joint and muscle pain.

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