1. Rev Your Metabolism to Shed Unwanted Weight
Weight training also ensures that as you slim down, you’re losing fat, not muscle. When Penn State University researchers put overweight people on a reduced-calorie diet and divided them into three groups — one that didn’t exercise, another that performed aerobic exercise 3 days a week and a third that did both aerobic exercise and weight training 3 days a week — they found that while members in each group lost about 21 pounds on average, the lifters shed roughly 6 more pounds of fat than those who didn’t pump iron.
Don’t forget that in addition to moves using free-weights or weight machines, actions that use your own body for resistance (squats, pushups, lunges, planks, etc.) count too.
Here are some of our favorite strength-training routines and exercises.
2. Commit to 7 to 9 Hours of Sleep
Here are a few more ideas for how to take your sleep from meh to amazing.
3. Strengthen Your Resilience Muscle
These exercises and advice will help build that muscle so you can bounce back when life inevitably tosses you around, flips you upside down and throws you for a loop.
And here are three more techniques for when you find yourself facing a challenging.
Read our full Q&A with Holland here.
5. Hack Your Fridge and Cleanse Your Cabinets
– Put the healthiest items on the middle shelf, where you’re most likely to pick from, according to research in the Journal of Marketing.
– Indulgent foods go in opaque containers. You’re less likely to reach for what you can’t see.
– Pre-clean and cut fruits and vegetables so they’re ready to grab when you open the door.
In Your Cabinets:
– Toss foods with sugar listed among the first three ingredients, including those ending in “ose” (added sugars) and “ol” (sugar alcohols). Leave yourself a favorite treat or two so you don’t feel deprived.
– Swap refined carbs for whole grains. It’ll help keep your energy levels on an even keel.
A few other stories to read before you clean house:
6. Banish Aches, Pains and Soreness
Being too sedentary can also lead to achiness. If your job has you deskbound, get up and take at least a 1-minute break during every hour of sitting too, and stretch your hip flexors at the end of the day (sitting shortens them and can lead to back pain). Try this classic hip flexor move: Kneel on the floor and place one foot out front with your knee bent at a 90-degree angle. Then push your hips forward, keeping your front knee above your front foot, hold and switch legs.
A few more amazing stretches:
7. Make One Small Change in Bed
8. Nourish Your Spirit with One Simple Sentence
“As you go through the day, anywhere you might be, look at someone’s face and silently say to them, ‘The love in me salutes the love in you.’ I defy you to do this for two minutes each day and not become happier,” Williamson says.
Another simple idea: “Before you go into work, into a meeting, into a party or into any situation at all, consciously blast everyone who is going to be there with love,” Williamson suggests. “Just as light casts out darkness, so does love cast out fear. You can’t send love to someone and, at the same time, worry about what they will think about you, fear what’s going to happen or succumb to controlling, judgmental or manipulative thoughts. The presence of love literally casts out neurotic, fear-based thoughts.”
Read more of Marianne Williamson’s advice on how to become more spiritually fit and follow these lessons from some of our favorite soulful teachers: