December 22, 2016

Published December 22, 2016 by with 0 comment

The Book That Every Duke Basketball Hater Should Own

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“The best thing about hating Duke University is that you never have to explain yourself.” - Ian Williams

March 31, 1986.

That was the date the last time I ever cheered for the Duke University Men’s Basketball team to win a basketball game. They played against the Louisville Cardinals in the NCAA championship game that day and ended up losing, but I was cheering for them all the way. Pervis “Never Nervous” Ellison ended up having the game of a lifetime for Louisville, and I was actually bummed that Duke lost.

I’m not sure what happened since that day, but there are only two other sports programs that I hate as much as Duke now…the Los Angeles Lakers and the New York Yankees. I once told my sister that I hate Duke so much that it makes me physically ill to watch them play on television. My heart rate increases and my stomach starts to feel nauseous as I hear the announcers gush over how good they are and as the refs give them every call during the game.

It’s hard to pinpoint exactly what it is about them that drives me crazy because virtually everything about them drives me crazy. Their fans come across as overly-entitled. The players always seem to get the benefit of the referees’ whistles. Coach K is simply obnoxious. And the television networks seem to think everyone wants to watch 95% of their games on national television.

No matter what the reason is, it simply comes down to the fact that I hate Duke.

A few years ago, my sister sent me a package not long after March Madness was over. I opened it and pulled out a copy of Duke Sucks. I remember calling her and telling her that I loved the book…and this was before I’d even read a page of it.

Once I finally got around to reading it, I couldn’t stop. It was as if the authors of the book had been in my head at some point. They pulled out every reason a person could possibly hate the Duke basketball team, and tried to back it up with as much evidence as they could. Reading it was like a dream come true.

Some of the arguments put forth for disliking the team range from Wojo’s annoying floor slap to the Blue Devils’ notoriously easy non-conference schedule. Sprinkled in are some funny stories that only a true Duke hater (or UNC fan) could appreciate. One of my personal favorite chapters was titled “Charge #17: Duke Gets More Calls Than a Mumbai Customer Service Center”.

Ultimately, I finished the book in less than a day. I found myself nodding in agreement through the majority of it. There were a few spots that were a little cheesy, but it was still fun to see how much research was put into it. And when I used to struggle to put into words why I hated the team so much, now all I have to do is hold up a copy of Duke Sucks and it does all the work for me.
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December 11, 2016

Published December 11, 2016 by with 0 comment

Practical Gift Ideas for New Drivers

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Do you know someone who just became a new driver? Remember what it was like to start driving on your own for the first time?

This gift guide is devoted to gifts for new drivers. The suggestions below are a great way to congratulate your new driver for their achievement while also reminding them to be safe on the road. The prices vary for each item, and there are a few that may even bring about some laughs. They are all guaranteed to be useful,and you may even find yourself buying a few items for your own car.

Enjoy the gift guide and feel free to offer any suggestions you may have at the end of the page.

1. ResQMe Car Escape Tool

Unfortunately, there are times when we may need to exit our vehicle quickly due to accident or emergency. If the door is jammed or windows nonoperational, it can be a hopeless and very scary feeling. The ResQMe escape tool is made to smash out a car's side windows with a mere 12 pounds of force. In certain situations, this can be the difference in life and death.

The tool is also able to cut through seat belts if needed, and is small enough to hang from a key-chain. The tool has been trusted by policemen, firemen, and EMTs for years. Don't let your new driver leave home without one either!

2. Garmin Nuvi 5-Inch GPS Unit

Every driver has dealt with getting lost in an unfamiliar environment. This can be especially hard for new drivers because almost everywhere is a new environment. Having to take their eyes off the road to look for side roads and directions can lead to accidents and possible moving violations.

The Garmin Nuvi is the perfect solution to this problem. Its 5-inch touchscreen is large enough to view while driving, and it is also aided by vocal turn by turn directions. The GPS comes loaded with maps of the United States and some of the Caribbean, and for slightly more unlimited map updates can be included.

Rest assured your new driver is getting to the right place with this GPS.

3. Jump-N-Carry Jump Starter

I can tell you firsthand that having a dead battery in the winter, or any season, is no fun. Trying to find someone to help jump your car is even less fun. And depending on your set of jumper cables, actually jumping the car can be the worst.

The Jump-N-Carry is portable enough to carry in your own car. It carries a charge long enough for you to feel secure that it will work if needed. It also allows you to give your own car a charge without having to track down another motorist willing to help out. And if it happens to be dark outside, the jump starter also comes with a built in flashlight.

4. GoGroove FlexSmart X2

There are still quite a few cars out there without direct connections for your telephone or mp3 players. That leaves you with a phone full of music and no way of listening to it while you are in the car. With the FlexSmart X2 by GoGroove, you can transmit your music from your music device through your radio.

It also allows you to charge your phone at the same time in case you are worried about the battery drain it may experience while playing music on long drives. As if this wasn't enough, the FlexSmart X2 also lets you take hands-free calls through its bluetooth connection.

*Compatible with iPhones, Android, Blackberry, and Windows Phone

5. New Driver Parking Sign

It took a while, but your new driver finally earned their own parking spot. This parking sign will let the world know who that spot is reserved for. Guaranteed to bring a few laughs unless you're the owner of the car that gets caught "illegally parking" in the spot.

6. White Fuzzy Car Dice

Although not as popular now as in the past, fuzzy dice are still a great way to christen a new car. They add character, color, and a touch of good luck over the car. For those seeking more than just white dice with black polka dots, they also come in a variety of colors and styles. Pick the ones that showcase your personality and toss them on your rear view mirror!

7. RoadPro Accident Report Kit

Hopefully your new driver will never end up in a car accident, but just in case they do this accident kit by RoadPro is a great gift to have. In addition to the accident report that can be filled out before any details are forgotten, it also comes with a disposable camera to record any damage to the cars involved.

The kit is portable enough to fit in your glove compartment, and your insurance company is sure to appreciate the additional details it provides after the accident.

8. The Driving Book

Even the most experienced drivers know that there are still tons of scenarios new drivers have yet to face after passing their driver's test.

The Driving Book is a great supplement for new drivers to have on hand when they hit the road. The book includes chapters on essential items in the car, maintenance, driving in bad weather, driving in the city/country, driving with pets, and much more.

If you buy any driving book for a novice driver, this should be the one.

9. Travel Angel Visor Clip

"Never drive faster than your guardian angel can fly."

No matter what your religious background is, the message on this travel guardian angel applies. You may find yourself wanting to buy one of these for every driver you know as a gentle reminder that excessive speed can be fatal. The message is simple and reminds us all that cars can be dangerous when driven recklessly.

10. Car Reverse Backup Radar/Alarm

My sister would have died to have this gift when she was learning how to drive. She is still nervous about backing out of tight spaces in her car. I'm sure many of you know people that feel the same.

This car reverse radar comes with 4 sensors that detect other vehicles, objects, and people in the immediate area. Not only will it prevent car accidents, but it will also keep small children safer around the car. The kit requires simple installation, and allows you to color the sensors to match the color of your car. The benefits of having the unit are priceless.
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November 24, 2016

Published November 24, 2016 by with 0 comment

6 Helpful Items to Have in Your Car After an Accident

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Each year thousands of new drivers are introduced to our roadways. Unfortunately, there are also a large number of drivers, new and old, that are having car accidents.

Despite testing and training on how to operate a vehicle, there are still some operators that do not have a clue what to do in case of an accident. While some people believe that the moments following a car wreck are the most important from an injury and insurance standpoint, it is also important to prepare yourself for the possibility of an accident before they even occur.

The following items are all important parts of being a prepared driver. Each one of them can potentially come into play in the course of an accident. By having the items in your glove compartment or trunk, you can help to minimize the frustration and confusion that often accompany a car wreck.

Proof of Insurance

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In most states, it is already a requirement for a driver to have a copy of his proof of insurance in the automobile. Even for those areas that do not require the document, it is a good idea to keep it in your glove compartment because it contains information you may need in case of an accident.

Most proof of insurance cards have your auto insurance policy number and the contact phone number to your insurance company's claims department on them. Both of these are important because you may need to share the information with the driver of the other vehicle if they plan on making a claim through your insurance company. The responding police officer may also need the information in order to complete his police report.

Contact Phone Numbers

In the case of an accident, you want to make sure that you have your important phone numbers readily accessible to you and your passengers. In addition to 911 to contact emergency rescue personnel, you may also want to keep a contact card with phone numbers for the following people or organizations:
  • Emergency Roadside Assistance/Tow Company
  • Your Insurance Company
  • Car Rental Companies
  • Contact Info for your closest family or friends

Notepad and Pen

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While it may seem like a simple set of tools, a notepad and pen can be extremely important in case an accident ever occurs. In many accidents, it is not unusual for drivers to forget exact details of what happened not long after the accident took place. In order to prevent this, use your pen and paper to jot down important notes.

Some of the information you may want to consider is as follows:
  • Name and contact info of the other driver involved
  • Driver's license number of the other driver
  • License plate number of the other vehicle
  • Insurance company and policy number of the other driver
  • Details about what happened in the accident (location, events leading up to the accident, damage both vehicles)
  • Contact info of any witnesses that saw the accident take place
The pen and paper can also come in handy if you are ever in an accident and have to leave a note behind for the owner of an unattended vehicle.

Disposable or Cell Phone Camera

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After a car accident takes place, you may want to get photos of the scene of the accident and damages to the vehicles/property involved. You can do this by taking snapshots with your own cell phone, or by keeping a disposable camera in your glove compartment. Good photos can assist insurance claims representatives in getting a better idea of how the accident took place and how badly the vehicles were damaged afterwards.

Having good photos can also prevent disputes and fraud in the following situations:
  • They can verify the positions of vehicles in case the cars are moved before the police arrive at the scene of the accident.
  • They can verify license plate information in case the driver of the other car tries to drive away immediately following the accident.
  • Photos of the damages can isolate the damages due to this accident in case the other driver tries to claim past damages to his car also.
  • Photos of the damages can also protect against the auto body shop enhancing damages to the vehicle in order to make more money from your insurance company.

First Aid/Survival Kit

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It is not out of the ordinary for victims of a car accident to come away with scrapes, bumps and bruises due to broken glass and deployed air bags.When you add in the fact that emergency response vehicles may not get to the scene right away, you want to be sure to have a first aid kit handy. This will enable you to manage any injuries until the ambulance arrives or you are able to get to a hospital later for a check-up.

In addition to the traditional first aid kit, you may also want to consider keeping a survival kit in the trunk of your vehicle. The contents of the kit should be items that will keep you comfortable in case you are involved in a wreck that causes you to have to survive on your own for a longer period of time. Some of the more important items of your survival kit are:

Flashlight and Road Flares

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Having a car wreck at night can be scary and dangerous. If you ever have an accident after sundown, make sure you not only have a flashlight but also road flares available for use.

The flashlight is a useful tool in case you have to survey the damage to your vehicle without the benefit of having the sun overhead. Without being able to illuminate your vehicle with the flashlight, you may overlook damages and not recognize problems with your vehicle until it is too late.

The road flares are an important safety feature when it comes to nighttime accidents. The first benefit of having the flares is that they can help emergency crews and policemen find out exactly where you are located. Another positive use of flares is to put them around your disabled vehicle in order to prevent other cars from running into it and causing more damage or injury.

If you've never had to use a road flare in the past, make sure that you know what you are doing being attempting to light one. The following video will guide you on some safety tips:
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November 7, 2016

Published November 07, 2016 by with 0 comment

6 Useful Tips for Unmotivated Runners

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Most people who have started an exercise program can tell you just how difficult it is to get started. Many times, people find that they just cannot summon up the motivation to get off their couch and start working out. When it comes to jogging, people have a long list of excuses they may try to employ:
  • The weather is too hot or cold.
  • I don't want to run alone.
  • I don't have any running shoes.
  • I hate waking up that early to exercise.
  • I have no energy after work is over.
However when it comes down to it, these excuses are nothing more than empty reasons holding people back from getting in better physical condition. If any of the above excuses seem familiar to you and you still want to start jogging one day, the tips below should provide some welcome motivation.

Think About the Health Benefits

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If anything can get you motivated to start jogging, it should be the added health benefits that you can get from it. Even by devoting a small amount of time to exercising each week, you still have the opportunity to improve your muscle tone, bone density, and cardiovascular fitness.

According to the American Heart Association, for every hour spent walking or jogging you may actually increase your own life expectancy by two hours. On the flip-side, continuing to lead a non-active lifestyle can actually result in negative health consequences such as heart disease, stroke, and increased risk of certain cancers.

If you are still reluctant to start moving, here is a longer list of health positives that may sway you:
  • Helps to lose weight or maintain a healthier weight level
  • Speeds up metabolism allowing the body to burn more calories
  • Increases muscle tone and bone density which leads to better posture
  • Helps to fight against insomnia
  • Relieves stress through the natural release of endorphins
  • Reduces the risk of high blood pressure, diabetes, and osteoporosis
So before sitting back on the couch and putting off an afternoon jog for another day, ask yourself how you could actually hurting your chances of living a longer, healthier life.

Get a Running Partner

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When you exercise alone, the chances of procrastinating or missing a workout completely tend to increase. It usually ends up being way to easy to just say, "I'll make up for that run tomorrow." Eventually, that tomorrow turns into next week and next week turns into next month. Before you know it, any positive gains that you previously obtained are gone.

One of the best ways to stay committed to jogging regularly is to get a running partner. By teaming up with a partner, you make yourself more accountable for your daily runs. Failing to get up to jog means that not only did you let yourself down, but you also let your fellow teammate down.

For some people, it is easier to get motivated for things when they feel as if they are working on it as a team. Fitness is no different. By having a running partner, you automatically have someone who can push you to be your best. It also gives you a support system for those days when you are sore and jogging is the last thing you feel like doing.

If running on your own has been holding you back, find a partner and push each other to success.

Set Up a Jogging Schedule

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To some extent, we are all creatures of habit. Whether it is getting ready to go to work in the morning or preparing our meals in the afternoon, we usually set up consistent routines to help us become more efficient at getting things done.

One of the difficulties with starting a new exercise program is that people often fail to set up a routine that will eventually turn into a long-term habit. Rather than scheduling exactly when and where they will jog for the week, people will start to rely on jogging solely "when they have time" or "when they feel like it". Usually those times become less and less frequent as time goes on.

In order to get started jogging, you should set up a schedule that not only tells you when you are going to run but also where you plan on going. Incorporating a firm routine has the following benefits:
  • Assures that you have time set aside in your life for exercise.
  • Turns exercise into a habit and not just an isolated event.
  • Prevents you from accidentally booking another event on top of your runs.
  • Keeps you organized, allowing you to simply enjoy the jogs with less stress.
Before you allow yourself to say you do not have time to jog, pull out a calendar or planner and make time for yourself.

Give Yourself a Guilt Trip

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Sometimes it takes something a little bit stronger to make you want to get off your couch and get moving. If being healthy is not a big enough motivator for you, maybe a good old fashioned guilt trip will do the trick.

At some point, everyone needs shoes and clothes in order to go jogging. Eventually, you will hit this point as well. Make it a point to go shopping specifically for a new pair of running shoes and some shorts or sweats. They do not necessarily have to be expensive, but the effect may be better if there is a higher price associated with them.

Once you have the gear, lay it all out in an open area that you walk past every day. If possible, make sure that the price tags or receipt is in plain view as well. At some point, you should start to feel a sense of guilt creep in for spending so much money on something that you are not using. This feeling may kick in a lot sooner for some than others, but it should still kick in all the same.

Once the guilt hits, immediately put on the shoes and clothes and go jogging. Ultimately, you will feel a sense of relief and realize that getting your body in motion was not as difficult as you thought it would be.

Commit to an Event

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Another way of preventing procrastination from taking hold is to register for an event like a local 5k or fun run. Usually events such as these are low pressure and filled with people who are more concerned with having a good time and less worried about breaking personal time records.

Registering for a 5k event in the near future can help you in a few ways. First, it will force you to make a commitment to jogging and getting in better shape. Once you send in the registration fee, you are locked in as a participant at the event. The only thing you can do at this point is start jogging in preparation for the big day. Of course, you could always bail out but what good would that do you in the long run?

The second thing entering a race does is gives you a goal. If you are just starting to jog, your goal may be to finish the event without walking. It might be to finish jogging within a certain time period. Or, it could even be to just show up and finish no matter how long it takes. No matter what the goal may be, you instantly have something to work towards and that should push you to get up and start moving.

The final benefit of registering for a race is that you will be surrounded by other people who are in the same situation as you. 5k races are often some of the most fun events in the running/jogging community. Take the time to meet others and enjoy the experience. You could end up meeting a new running partner, or find yourself wanting to enter a new race in the future.

Just Get Up and Go

The final piece of advice the one that anyone can follow. Just get up and start putting one foot in front of the other. It may start off as a slow walk, but eventually you will find yourself jogging. Over time, you may even start to run. While it may be hard in the beginning, the more often you jog you will begin to love it. Try not to over-think things, and definitely do not catch yourself waiting for the perfect time of year to start.

The perfect time is now, so get up and get going!
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October 17, 2016

Published October 17, 2016 by with 0 comment

Steps to Improve Your Health and Physical Fitness

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Trying to become more healthy and active is often a challenge that is easier said than done. Every year right around New Year's, loads of people make promises to themselves that they are going to get in shape and stay in shape but very few of them are able to maintain this change. Unfortunately, I have been in this same situation and it takes more than just making a resolution to become more healthy. It takes small changes that lead to lasting lifestyle change.

This page will focus on some tips that should help you to become a more healthy and active individual. Of course they are just suggestions, and nothing can replace good old fashioned internal motivation. If you can think of some tips that have helped you in the past, I encourage you to leave them in the comments at the end of the page. It's possible that other readers could also benefit from your experiences.

Make Adjustments to Your Current Diet

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One of the easiest things that you can do that will have one of the largest impacts on your health is making changes to your diet. The things that we eat not only have a direct impact on our weight, but also affect the amount of energy that we have throughout the day.If we are feeling lethargic throughout the day, then the chances of us exercising or doing something productive later are pretty small.

I've noticed that a ton of people fall victim to whatever the latest fad diets are in hopes that they can become more healthy and lose weight. The problem is that these are often hard to maintain, and people end up putting the weight back on after the diet is over. In my personal experience, I've found that it is easier to start small when it comes to changing the things that we eat on a daily basis.

My advice would be to pick one meal out of the day and make it as healthy as possible. Try to eliminate any fried foods and excess sugars, and concentrate on eating fruits and vegetables and lean meats. You can also start out with the snacks that you eat in between meals. If you switch over from eating candy bars to eating almonds or some other healthy snack, you can slowly get yourself used to eating more healthy. Over time, you can focus on changing two meals a day and continue until your whole day is comprised of healthy meals.

Take a Cooking Class

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Another thing that stopped me from eating healthier was just not knowing what to cook. It seemed like I had a ton of recipes for things that were not healthy, but very few that were actually good for me.

If you find yourself in a similar situation, I would advise you to do one of two things. If you have friends that eat healthier than you do, ask them to suggest a few basic dishes that you can prepare on your own time. They can probably introduce you to a range of foods that you can begin to try on a daily basis.

If that doesn't work, another suggestion would be to attend a cooking class at one of your local restaurants or community colleges. There are often classes that can teach you how to cook healthier meals and expose you to healthier foods to keep in your refrigerator. By doing this, you can improve your cooking skills while also learning affordable ways to eat healthy.

Make Your Goals Realistic


One mistake that people make when trying to get in shape is only making one long term goal. The problem with this is that when people don't feel as if they are making progress towards that goal, they start to give up completely. In reality, it could take a while to start noticing large results but this doesn't mean that smaller success stories aren't happening.

My suggestion would be for people to come up with a clearly defined long term goal followed by a series of smaller goals leading up to it. This way even if it is taking a while to achieve the ultimate goal, you can still measure yourself by how many smaller goals you have accomplished. And no matter what size the goal is, everyone has to agree that being able to cross something off a checklist is a motivating feeling.

Keep Your Body in Motion Every Day

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I won't lie, I've fallen victim to the excuse that I don't have enough time to exercise. The truth is that we have opportunities throughout the day that give us a chance to get in shape. These moments may not allow us to get in a full body workout, but we can at least stretch or do things to get blood moving throughout our bodies.

It doesn't mean that we have to set aside hours at a time to do these activities either. I started out by doing little things like parking my car at the farthest corner of the parking lot on the way into work each morning. At least I knew that if all else failed, I was going to get in a good walk on the way to and from work. Another thing that I have started doing recently is blocking off 15 minute breaks in the morning and afternoon to get up from my desk and go for a walk. I've found that the fresh air and exercise has improved my mood, enabled me to talk with my friends more, and improved my fitness.

Cross Training Ideas

In order to keep things fresh, try adding the following activities to your workout routine:
  • Running
  • Swimming
  • Cycling
  • Rowing
  • Stair Climbing
  • Jump Roping
  • Skating
  • Skiing
  • Basketball
  • Yoga

Think of Things You Enjoy (Used to Enjoy)

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I've found that one of the things that happens first when you stop being active is that you also start to forget the things that used to keep you active in the first place. At my job I had a few icebreakers that required me to tell about myself, and I found that it was real hard to describe exactly what I enjoyed doing. It wasn't because I considered myself a boring person, but rather because my inactivity had wiped out a large part of my life. If people asked me what I enjoyed doing, all I could do was name stuff that I hadn't done in years.

With that being said, I think one of the best things that you can do is sit down and brainstorm a list of activities that you truly enjoy doing or that you used to enjoy doing. Think of things that will keep you engaged and active. They don't have to last for hours. They could actually be things that last a few minutes at a time. The point is just to remember what they are so you can slowly find ways to start doing them.

Once you have your list, find a way to start incorporating a few of those activities into your weekly routine.It takes a while for new activities to become a habit, but over time you may find yourself being more active and adding new things to your list.

Sign Up for a Race/Event

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Once you start exercising, you may start to worry about drifting back into your old habits. One way to stay motivated with your new fitness regimen is to sign up for a major fitness event in the near future. This can be something as large as a marathon or triathlon, or as small as a local 5k fun run. The goal is just to have something big to look forward to that will keep you motivated to continue training. Once you accomplish this goal, set your calendar ahead for another event. Not only do the events keep you on track, but they also enable you to meet other like-minded people that can increase your support system.

The second half to this is for people who are frugal-minded. I know that if I take the time to spend my money on something, I am way more likely to stay committed to it in the future. For example, if I signed up for a race that required me to pay a $25 entry fee, chances are I am going to stay committed to running in that race because I wouldn't want to waste my money. Now if the race were free, there would be a much higher chance that I may end up bailing out on it.

Join a Local Club or Social Group

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Trying to get in shape on your own is not easy. There are always those people that are able to motivate themselves to get healthy and somehow manage to stay motivated for the long haul. However, there are also a ton of people that just cannot get started without having a support system. I tend to operate a little better when I have someone else that can give me a kick in the butt also.

In cases like this, it may be helpful to search your local newspaper or online to find clubs or social groups in your area. Sometimes there will be running clubs or hiking groups that meet up on the weekends or during the week before work hours. Most of these groups are open to beginners and people with advanced skills.

If you don't have any clubs in your area, you can also find support groups online. These groups will allow you to enter your workout log and receive messages from other people that are also trying to get in shape. After a while you build up your own support system and make new friendships along the way.

Get a Partner with Similar Goals

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This tip falls in line with the previous bit of advice of finding support in numbers. The only difference is that if you do decide on getting an exercise partner, I suggest that you find someone that is either in the same fitness level as yourself or that has similar goals. The reason I say this is because you don't want to become discouraged if your partner accomplishes goals much faster than you do. It can also be discouraging if your partner has no interest in your goals and does not push you to achieve them. A good fitness partner should be someone that can motivate you and not enable you to continue destructive patterns.

With that being said, you should also work on becoming a strong fitness partner for someone else. There will be easy days when you can both enjoy the journey you have been on. There will be hard days where you both may want to give up. The important thing is to remain committed to the goals you have established, and be there for any support that your partner may need. In the long run, it will help you appreciate your own healthy journey that much more.

Take Progress Photos

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OK, I know that this one may be a hard sell for a lot of people. However, I truly believe that sometimes you have to see photos over a large span of time to get a full understanding of what progress you have made. If you look in the mirror every day, you are probably not going to notice the difference right away because it will be so gradual, but if you take a picture every day or every few days and then review them afterwards you will definitely see your progress.

The photos will also help you to see areas that you would like to target more in the future. Just think of it as a photo journal. If you are proud of your progress you can also start a blog and publish them. Who knows, you may end up motivating someone else to make a positive change in their life! Of course, if you don't feel comfortable doing that, just save the pictures for yourself and use them for personal motivation.

Keep a Journal (Written or Online)

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Possibly the biggest piece of advice I can give is to start a journal so that you can record your journey to getting in better shape. The journal can be as simple as a piece of notebook paper or as advanced as a fitness blog. As long as you take a moment to record what types of activities you did and how you felt while you were doing them. You can even take it a step further and record what types of food you ate each day or how much water you drank during the course of the day.

Of course, just writing it down isn't enough. Take a moment at the end of each week or month the review how well you did. Find out if there are any negative patterns that you need to address. Are certain exercises harder for you to complete? Is your diet lacking variety? Are you drinking enough water? Are certain days harder for you to exercise?

Ultimately, your journal will not only motivate you to stay in shape, but it will also serve as a resource for you to see what worked well and what needed to be changed.
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