Select Page
Integrating Fitness into a Busy Schedule

Integrating Fitness into a Busy Schedule

Do you find it hard to fit fitness into your busy schedule? Well, you are not alone, as this is a common issue for the majority. Many people struggle to find time to work out, especially if they have a full-time job and kids. But it is important to make time for yourself, and fitness is a great way to do that.

In this article, we’ll discuss some tips for integrating fitness into your busy schedule.

Here are some things which are important to finding time in your busy schedule.


Many people claim they don’t have time for exercise or self-care, but this could not be farther from the truth. Everyone, no matter how busy their lives may seem, has some time in their schedule to devote to taking care of themselves. Most of the time, we must make exercise or self-care a priority.

The challenge is finding that time amidst all the other commitments and obligations in our lives. Some people do so by getting up earlier in the morning to fit in a workout, while others prefer after-work exercise classes or activities to help release stress. Still, others might use their lunch break as an opportunity to go for a walk, take their dog for a run, or hit the gym.

Whatever your preferred exercise routine may be, it’s important to remember that carving out time each day, or just a few times per week, can make a tremendous difference in your health and overall well-being.

So, stop making excuses and start making time!

Schedule & Plan

Most people who use “I have no time” as an excuse have not paid strict attention to their schedules and daily routines, which is often the real reason they’re unable to make physical activity a priority.

The key to getting more exercise in your schedule is to plan and schedule each week carefully, leaving room for regular workouts and other important tasks. With proper planning and scheduling, it becomes much easier to carve out the time you need for regular physical activity. By committing to frequent exercise sessions, you will see real benefits in terms of both your health and your overall productivity.

With that in mind, if you truly want to improve your fitness level, start carefully using your schedule – you’ll be surprised at how quickly those few extra minutes can add up!

Save Time

There are many ways to open time for exercise, and one of the most effective is to start by recognizing what’s consuming your time. For example, many people find that choosing a gym nearby allows them to save time on their commute and get straight to their workout.

Alternatively, you might invest in some home exercise equipment that you can use right away in the comfort of your own home. Whether you choose to invest in weights, a treadmill or another piece of equipment, this type of investment can save you lots of extra time spent commuting to and from your gym.

By taking these small steps towards better health, we can all make room for exercise in our busy schedules.

Make It a Habit

In integrating fitness into a busy schedule, one of the most important things is to make it a habit. While many people think that to reap the benefits of exercise, they need to spend hours every day working out, this simply isn’t true.

Even dedicating just some 20-30 minutes each day to exercise can have a major impact on your fitness levels and overall well-being. Before you know it, those healthy 20 minutes of self-care will become an essential part of who you are and how you live daily.

So, if you’re looking for ways to stay fit and active amidst a hectic schedule, don’t despair – it’s easier than you might think. Just remember that all it takes is just a little discipline and determination. With some planning and persistence, building healthier habits is within anyone’s reach.

What did you do for your health today?


Integrating Fitness into a Busy Schedule

Five Ways to Support Brain Health

How’s your brain health?

Chances are, if you’re like most people, you don’t give it much thought.

But even though your body as a whole is a self-sustaining mechanism, chances are you can get a little more leverage and mental sharpness by paying a bit more attention to brain-healthy habits.

Because think about it – your brain is a precious possession. It’s the organ that controls your thoughts, memories, and emotions. It’s also responsible for your body’s coordination and movement.

In this article, we’ll go over the 5 best ways to support brain health.

But first…

The Mystery Of Life

The brain and consciousness have long been some of the most puzzling and intriguing areas of scientific research. Despite hundreds of years of study, we still do not fully understand how they work or why they are so complex.

Some have even argued that the brain and consciousness are essentially ununderstandable objects due to their complexity. Yet despite this challenge, scientists continue to explore these areas in order to unlock new secrets about the nature of our minds and how we perceive the world.

Rather than viewing the brain and consciousness as insurmountable obstacles, many researchers see them as exciting avenues for discovery.  These scientists recognize that every day we learn more about our brains, whether through studies of animal behavior or advances in brain imaging technology.

And as we gain a better understanding of these core components of ourselves, it is clear that we will be able to make incredible progress in many other areas of science, from medicine to psychology to engineering.

Indeed, the brain remains one of the last great frontiers for human knowledge, waiting for us to conquer it with curiosity and determination.  Rest assured, though, you don’t really need to be a scientist and have a lab, in order to do things that are beneficial for your brain.

Here are our top 5 brain-healthy habits.

#1 Brain-Nurturing Foods

When the task is to keep your brain healthy and well-functioning, there are some specific nutrients that are pivotal. And well, it is no secret that nutrition plays a crucial role in the body’s overall health, including that of the brain!

The most important nutrients for the brain include:

  1. Omega-3 Fatty Acids
  2. Calcium
  3. B-Vitamins
  4. Vitamins D & E
  5. Magnesium

Below, you can find the top 10 favorite food products on our list, that are abundant in these essential nutrients:

  1. Leafy green vegetables
  2. Walnuts
  3. Almonds
  4. Broccoli
  5. Berries (blueberries, strawberries, etc.)
  6. Salmon
  7. Sardines
  8. Olives
  9. Whole eggs
  10. Dark chocolate

By including these ingredients in your diet on a regular basis, you can help give your brain what it really needs to stay strong and perform at its best. So be sure to add plenty of these brain-nurturing foods to your meals starting today!

#2 Braining!

Keeping your brain active is essential for maintaining a healthy and efficient brain. Our brains are constantly working, taking in information and making connections to help us understand the world around us.

However, without adequate stimulation, the neurons in our brains can become sluggish and slow down this crucial activity.  To keep the mind sharp and your brain functioning at its best, it is important to practice activities that help to activate and challenge your neural networks. This might include anything from puzzle games and crossword puzzles to music lessons or learning a new language.

By constantly engaging your brain and keeping it active, you can enjoy the many benefits of a healthy and capable mind. So don’t underestimate the power of keeping your brain active – with a little braining (brain training), you can live life to the fullest!

#3 The Social Aspect

Besides good food and mental activity in solitude, it has been suggested that there is a strong link between having a good social life and maintaining a healthy brain. The concept is simple – interacting with others helps you use (and improve) cognitive function and, thereby, improve mood and keep your mind sharp even as you age.

Furthermore, having an active social life can reduce stress levels, thereby limiting its harmful effects on the brain. Whether you are outside with friends or trying to make new connections through networking and local meetups, it is clear that having a social life is one of the keys to staying mentally sharp for years to come.

#4 Sleep

Though we may not understand exactly how sleep works, it is an essential component of mental health and well-being. Whether we are resting after a long day at work or catching up on needed rest during the weekend, sleep is crucial in the context of enabling our brains to function properly.

Not only does it allow us to charge up the brain and clear away neural detritus from the day’s activities, but it also seems to be crucial to maintaining our ability to form memories. Additionally, good quality sleep can improve mood by helping to keep stress levels in check.

Thus, though we cannot fully explain why or how our brains benefit from sleep, it is a crucial factor for maintaining mental health and performance.  So don’t skimp on those precious hours of shut-eye – get yourself at least 6!

#5 Exercise

Many people view training primarily as a way to sculpt their bodies and improve their physical fitness. But what many don’t realize is that exercise can also have a profound impact on our brains.

Working out may boost cognitive function, increase memory, and even help prevent certain diseases. And while any kind of exercise can be beneficial, it seems that high-intensity training like weightlifting may be particularly effective when it comes to improving brain health.

With this in mind, if you want a workout that will give your body and your mind a real boost, head to the gym and get moving! The benefits of just 2-3 sessions a week may just surprise you.

Final Thoughts

So, what can you do to support your brain health? Plenty!

Just make sure that you’re incorporating a variety of activities into your life and giving your brain the chance to work in different ways. And don’t forget to keep learning – it’s one of the best things you can do for your brain!

Can you think of (no pun intended) anything else you’d add to this list?

Let us know in the comments below.


Meal Prep Essentials

Meal Prep Essentials

Have you ever considered meal planning?

If you’re like most people, the thought of meal prepping sends you into a state of mild panic. It conjures up images of flavorless chicken and steamed broccoli, all attractively packaged in Tupperware and labeled with days of the week. For many, it is not exactly appetizing.

But Meal prepping doesn’t have to be a dreaded chore. In fact, with a few key essentials, it can actually be pretty enjoyable.

In this article, we’ll tell you what you really need to get started and prepare a tasty (and healthy) lineup of nutritious food!

Why You Should Meal Prep

Anyone who has ever been hangry (hungry and angry) knows that food is fuel. Just like your car needs the right gas and oil to run smoothly, your body needs the right nutrients to function at its best. That’s where meal prepping comes in.

Meal prepping is the act of planning and preparing meals in advance. By taking the time to chop veggies, cook grains, and portion out protein, you can set yourself up for success during busy weeks.

Not only does meal prepping save time, but it also helps to ensure that you’re eating healthy, balanced meals. We all know that eating healthy is important for our physical health, but did you know that what we eat also affects our mental health? That’s right!

The nutrients in healthy foods help to support our mood and cognitive function. So next time you’re feeling stressed or bogged down, think about meal prepping!

With a little planning and preparation, you can set yourself up for success both physically and mentally.

Kitchen Appliances

So you’ve decided you want to get serious about meal prep. Congratulations!

Meal prepping can save you time and money, and it’s a terrific way to eat healthy. But before you start cooking, there are a few kitchen appliances you’ll need to meal prep efficiently.


Anyone who has ever attempted to cook a meal knows that having a good set of kitchen knives is essential. Not only do they make the task of chopping vegetables easier, but they are also insanely fun to use (especially when filleting salmon!)

For anyone who wants to take their meal prep to the next level, a good set of kitchen knives is a must-have. For starters, get a chef’s knife, a utility knife, and a bread knife!

Oven Glass Tray

If you’re the type of person who likes to be prepared for anything, then an oven glass tray (also known as a ‘yen cooking tray’) is essential for your kitchen. You can use it to prepare slow-cooked meat, bake cookies, or even make Roasted Brussels Sprouts.

No matter what your culinary preferences are, an oven glass tray can help you meal prep like a pro. Plus, it’s easy to clean and durable, so you’ll never have to worry about it breaking (unless you drop it.)

So if you’re looking for a kitchen appliance that will make your life easier, an oven glass tray is the way to go.

Cooking Pot & Pan

A cooking pot is another essential kitchen appliance if you want to be efficient in meal prepping. It’s the key to boiling water for pasta, making soup, or stew. Plus, it can also be used for cooking rice, beans, and other grains and plant foods.

On the flip side, you also ought to get a cooking pan since it’s the perfect appliance for eggs and steaks!

If you don’t have these two, you’re missing out on one of the most versatile tools in the kitchen. So, get a pot and a pan and start cooking up some delicious meals today.

Just make sure to get ones made out of the least toxic materials that don’t release any harmful substances when heated – Cast iron, stainless steel, or non-toxic ceramic.

Spice Rack!

If you’re the type of person who meal preps, you know that it can sometimes be a bit…boring. Chicken and rice get old quickly, but that doesn’t mean your meal prep has to be dull.

One way to keep things interesting is to make sure you have a well-stocked spice rack.  With a variety of spices at your disposal, you can transform even the most mundane dish into a flavor-packed experience.

So, if you’re looking to give your meal prep a boost, don’t forget the spices. They just might be the key to making meal prep more enjoyable (and delicious).

Finding Ingredients

If you ask any chef worth their salt, they’ll tell you that the most important part of cooking is not the appliances but the ingredients. You can have the fanciest KitchenAid mixer and Sub-Zero refrigerator, but if your ingredients are subpar, your meal will be too.

This is especially important when it comes to meal prepping. When you’re making multiple meals at once, you can’t rely on your cooking skills to mask the flavor of inferior ingredients. That’s why it’s so important to source quality ingredients when you’re meal prepping.

Not only will they taste better, but they’ll also be more nutritious.

So, what’s the best way to source quality ingredients?

Support Local Businesses!

When it comes to food, there’s no denying that we live in a global market. No matter where you are in the world, you can find a wide variety of foods from all corners of the globe.

However, this doesn’t necessarily mean that mass-produced food is of superior quality. In fact, many mass-produced food products are of inferior quality due to the fact that they are produced on a large scale and often use lower-quality ingredients.

This is why supporting local businesses is often the best way to source food ingredients of the highest quality.

When you buy from local businesses, you can be sure that you’re getting fresh, high-quality ingredients that haven’t been shipped halfway around the world. Not to mention, you’ll be supporting your local economy and helping to create jobs in your community.

So next time you’re looking for food ingredients, make sure to support your local businesses! Get some grass-fed and pasture-raised animal products and opt for organic plant products!  Your body will thank you.

Final Thoughts

So what do you need to get started with meal prepping? Just a few basics that will help you make the most of your time in the kitchen. With these essentials, you can cook healthy, delicious meals for yourself and your family any day of the week.

Ready to get cooking?

Are you going to try meal planning?

Integrating Fitness into a Busy Schedule

Three Foods to Boost Health

We’ve all been there – you eat an unhealthy meal and instantly regret it. Your stomach feels bloated, you feel tired, and all you can think about is how to make yourself feel better again. Eating nutritious foods is one way to boost your health and avoid dreaded regretful meals.

In this article, we’ll give you our list of the 3 best foods to support your health, so without further ado, let’s get to it!

What Makes Food Healthy?

When we talk about nourishing food, there are many opinions out there about what is healthy and what isn’t. Some people swear by a strict diet of fresh fruits and vegetables, while others believe everything in moderation may be the key to good health.

So, what is the truth?

Unfortunately, there is no single answer that applies to everyone. There are guidelines that can help you make healthier choices. The primary consideration, in this context, is meeting the body’s needs and maintaining balanced body composition.

Meeting the body’s needs related to consuming sufficient protein and fats (both of which the body can’t produce entirely on its own) and consuming enough (but not too many) calories.

Following that train of thought, we can conclude that the healthiest foods are the ones that are most nutritious. Those are also very satiating, meaning that you’ll be less likely to overindulge!

Without further ado, let’s have a look at our 3 favorite foods to add to your nutrition plan.


Eggs are often called “the perfect food,” and it’s easy to see why. They’re packed with nutrients and are easy for the body to digest. In fact, eggs are so nutrient dense that they’ve been used as a standard by which other foods are measured.

So, what makes eggs so special? They’re an excellent source of protein. Each whole egg contains 6 grams of protein, which is essential for building muscle, tissue, and enzymes and repairing the body.

The whole egg contains all the essential amino acids (building blocks of protein) your body needs to function properly. But eggs aren’t just about protein—they’re also a reliable source of healthy fats, minerals, and vitamins.

Simply put, whole eggs are one of the best foods you can eat, and that’s why they take the #1 spot on our list!


Beef has long been considered a dietary staple, and for a good reason. Not only is it loaded with high-quality protein, but it is also an excellent source of essential vitamins and minerals.

Beef is especially high in iron, which is essential for maintaining healthy blood cells, and vitamins from the B group, which are much needed for converting food into energy. Beef is an excellent source of zinc, which helps to boost the immune system.

While there are many different animal foods to choose from, beef is one of the best options because of its nutritional value. So next time you’re looking for a healthy and delicious meal option, reach for the medium rare steak!

Fruits & Veggies

Though commonly criticized by carnivore proponents, plants and fruits are essential for a healthy diet.

Fruits and vegetables are quite loaded with nutrients that are essential for good health, including vitamins, minerals, and fiber. They are low in calories and fat and also high in fiber, which is satiating. This makes them a great choice for people trying to lose weight. And contrary to widely held belief, meat is not the only source of protein. Plants such as beans, legumes, and tofu are all excellent sources of this essential nutrient.

So next time you’re considering skipping the salad in favor of a steak, remember that plants are an essential part of a health-supporting diet.

Grass-Fed & Organic

There are a lot of talks these days about grass-fed meat and organically grown plants. Some folks say one is better than the other, but there’s no definitive answer. In the end, it’s up to you to decide what you feel is best for your body.

If you feel that grass-fed meat is healthier for you and you feel better eating it, go for it. If you believe organic produce is the way to go, then stock your fridge with veggies and fruit that are free of pesticides and herbicides.

It’s all about listening to your body and making choices that make you feel good – both physically and mentally. So, if grass-fed meat or organic produce makes you happy, then opt for that! Your body will thank you for it.

Final Thoughts

The question about “healthy foods” is quite difficult to answer, but overall, one thing is for sure – we must meet the body’s needs by providing it with the nutrients it needs in sufficient amounts.

So, what are you waiting for? Add these nutritious foods to your grocery shopping list and start enjoying their health benefits today.


Which one is your favorite? Comment below, and let’s discuss!

The First Rule of Muscle Gain

If there’s one thing learned in the gym, it’s that there are many basic rules you should abide by. If you want to make gains, you’d better learn them fast.

Another thing is that there are no shortcuts – you have to put in the work. It’s not just hard work. It must be smart work – working hard around the fundamental principles.

This is especially valid for a tough process like muscle gain, but with a little dedication and knowledge, you can turn your body into a lean, mean muscle-building machine.

In this article, we’ll talk about the fundamental principle of muscle growth that you simply can’t “hack” your way around.

Why Do Muscles Grow?

Ever wonder why your muscles seem to grow after a streak of particularly grueling workouts?

It’s not just “toning” because first, toning is a myth, and second, muscles actually undergo physical changes in response to new, previously unknown stress. When you subject your muscles to a novel form of stress, they respond by growing larger and stronger. This increased size and strength allows them to better withstand stress in the future.

Essentially, muscle growth is just your body saying, “alright, let’s see what else you got.” But the term “previously unknown stress” is quite generic, so let’s narrow this down a bit to a more specific definition.

Rule Number One

Most people who are new to weightlifting often ask, “How do I gain muscle?”

The answer is actually quite simple: progressive overload. Progressive overload is the gradual increase of stress placed on the body during exercise.

“Oh, so I just have to lift heavier?”

Well, yes, and no.

Progressive overload is not just about lifting heavier weights – it’s about challenging your muscles in new ways. By constantly challenging your muscles with new stimuli, you will force them to adapt and grow.

Now, without further ado, let’s have a look at the 4 tried and tested ways to realize the principle of progressive overload.

Increase Weight

There is no shortage of advice on how to progressively overload your training. But what is the most effective way to do it? Well, the most common method is to increase the training weights.

Besides bulk muscle growth, increasing the weights used will also stimulate strength gains, which compounds benefit in time. You shouldn’t go too quickly about it.

Here’s a sample progression you can use in your workouts:

  • Step 1 – Start off with a challenging weight and do 5 sets of 5 reps
  • Step 2 – With every workout, go up a couple of reps
  • Step 3 – When you reach 5×8 with this weight, increase by up to 5 kg and do the same
  • Step 4 – Rinse and Repeat

Increase Reps

In the simple progression we showed above, increasing weight is accompanied by increased reps. This is, in fact, the second most common way to progressively overload, and it may just be less strenuous and have a slightly lower risk of injuries.

Realizing it is quite simple – monitor your sets and add a couple of reps here and there.

Increase Sets

Besides increasing the reps done, and the weight used, you can also opt for an increase in the total number of sets completed.

You’ve done 5×8 for some time and can’t quite feel it?

Add another set of 8!

This is the third most common way to progressively overload, and combined with the second one (increasing reps), it’s a fantastic way to increase the total work you’ve done during a workout.

Decrease Rest

The most uncommon way of realizing progressive overload is by decreasing rest times between sets. You make the body do the same amount of work, but in less time.

This is a form of progressive overload that is often overlooked. By decreasing rest times, you force the body to work harder and adapt to the new demands placed on it. This can lead to increased muscle size, as well as improved strength and endurance.

So if you’re looking for a way to take your training to the next level, try decreasing your rest times and see how your body responds.

It might surprise you when you see the results.

Final Thoughts

So, what is the first rule of muscle gaining? It’s not just about increasing the weights used.

You must challenge the muscles in new ways. But remember that you also have to eat enough protein and get a good sleep.

By following this simple (but effective) advice, you can start getting results in no time at all! And as always, if you need an extra helping hand, don’t hesitate to reach out to us!