What If You Love Your Gym Instructor?

The journey to getting fit and achieving the weight that you have always wanted is a challenging road to take. There are several issues or concerns that you will encounter along the way. One of the possible things that can happen in your life is finding out that you have fallen in love with your gym instructor. Before you react negatively, you have to understand that what you are feeling at the moment is valid. It means that having feelings with your fitness coach is not necessarily a bad thing. Fortunately, there are many ways or strategies that you can use on how to handle your emotions.


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Know Your Place


The first step that you must do is to determine what your place or status is in his life. You must never forget that his purpose in your life is to help you accomplish your fitness goals. Just because you see each other every day does not mean that you are going to end up together. Keep in mind that going to the gym is only part of the fitness journey. However, if you think that there is a chance that he might like you too, do not have second thoughts in asking him out. Sometimes, you have to take the first move.


Process Your Feelings


Another thing that you must consider is to identify if your feelings are genuine. Be emotionally stable by knowing what you want and the direction that you want to take. Try to entertain the possibility that you may only like your instructor because you see him now and then. Are you sure that you know the details of his personal life? Do you think that he can be a good boyfriend for you? Consider all these things before you decide to pursue your interest in him. Otherwise, you will only end up regretting your choices. Be smart enough to be sure about your desires.


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Restrain Yourself


Until you are fully sure of what you feel inside, make sure that you do whatever it takes to restrain yourself from flirting with your gym instructor. Think twice before you do anything as it can affect your fitness journey. If the other person ends up not liking you in return, things can become too awkward between the two of you. As such, there is a possibility that you may need to terminate your relationship with him. If this happens, you will lose a good instructor who can motivate you to get better.




Falling in love with your gym instructor can be a complicated thing. Nonetheless, if you know how to manage it right, there is a chance that you can get out of the situation with a smile on your face. In case the situation gets worse, do not worry because you can still get on with your life. What is important is that you never give up on your goal of getting fit. Learn how to be a stronger and more amazing version of yourself.


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Tips In Going To The Gym

One of the things that you must prioritize in your life is your fitness activity. As much as possible, find time to exercise regularly because it can have several advantages on your part. While home exercises can be a good idea, we highly recommend that you go to the gym because it can be the surefire way to get the weight you need. The reason behind this is that you will already exert time and effort in preparing for the gym. As such, you will have more motivation to complete the exercises for the day since you have already put in a lot of hard work just to be at the gym.


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In today’s article, we are going to provide you with some basic tips to remember when it comes to exercising. Make sure that you find time to read the rest of the article so that you will have worry-free days as you achieve your fitness goals.


Sign Up For Months


Are you aware that several gym providers offer discounts and promotions to long-term clients? You can save more on your membership subscriptions if you sign up for at least three months compared to when you sign up with only one month. However, it is essential to note that the offers may vary from one gym provider to another. Because of this, you have to research more about the perfect gym for you. Look for one that can provide you with tons of benefits at the lowest rate. Take your time in searching.


Always Stretch Up


One of the things that you must never forget is to perform stretching exercises before you perform physical activities at the gym. Do not forget that your body can also experience stress if you exercise too much. For this reason, it is imperative on your part to relax your muscles first and give it a chance to prepare for any form of strenuous activity. If you are not sure how to complete this, do not fret because you can always talk to your fitness instructor. Do not hesitate to ask questions about him.


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Wear The Right Sports Attire


When you exercise, make sure that you follow the cardinal rule, which is to wear the right attire at all times. You must be fully equipped and ready when you exercise. Otherwise, you are only exposing yourself to potential harm or injury. Failure to follow this basic rule can add inconvenience at your time in the gym. As such, you must see to it that you wear the right shoes and clothes when exercising. Never go to the gym if you are not dressed properly. Think of your welfare all the time.


Going to the gym is truly a rewarding feeling for you. It will not only make you ready to face the different challenges of your day. At the same time, it can also help in improving your mental wellness and awareness. Make a promise to yourself that you will start to take good care of your physical and mental health while you are still young. Act now before it becomes too late for you.


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3 Benefits Of Having A Fitness Buddy

Getting fit is not an easy thing to do, especially if you are doing it alone. You have to master several things if you want to achieve your fitness goals as soon as possible. The first or initial thing that you must do is to be disciplined at all times. You have to constantly remind yourself of the food items to avoid as well as the necessity to exercise regularly. Another thing that you must consider is to look for a fitness buddy who can inspire you to keep going.


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In today’s article, we are going to share some of the advantages of having a fitness partner or buddy. The purpose of this post or write up is to encourage everyone to reach out to someone so that you can achieve your goals together. Check the article to learn more about the known advantages:


Keeps You Interested


Are you aware that one of the known challenges about getting fit is that you lose interest along the way? You will be amazed to find out that your motivation to lose some weight or become healthier decreases as time goes by. It is only a natural occurrence because you will get tired as the day progresses. As such, it is best if you have a fitness buddy who can motivate you to keep going despite all the struggles. You must have someone to remind you that your efforts today will be worth it in the future.


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Makes Exercising Fun


Going to the gym can feel like a task on your part. It can also be dragging, especially at times when you have a hectic schedule in your work. Fortunately, there is a way to solve this problem, and that solution is to exercise with your fitness buddy. It can be fun to go to the gym with someone you can relate easily. Aside from this, you can have a healthy competition between the two of you wherein the winner can get little incentives for accomplishing minor fitness goals. Exercise does not need to be difficult. You need to find someone who can share the experience with you.


Helps You Stay Safe


Another great benefit of having a fitness buddy by your side is that you can become safer when you perform physical activities. That person will always look out for you when you run together, go to the gym together, or even perform home exercises together. Because of this, you need to find someone that you can trust completely. Your fitness buddy must be close to you so that you can easily feel comfortable. Above all else, you must also learn how to become a responsible fitness buddy to your friend. Find a way to do your part to ensure that the relationship with your fitness partner can be beneficial for both of you.


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What are you waiting for? Search for the best fitness buddy as soon as possible. The sooner you find one, the better it is on your part.



Increasing Age Equals Weight Gain?


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Have you noticed that your pair of skinny jeans fit more tightly on the legs and around the waist as the year goes by? What about your favorite party dress? Does it feel tighter on your body each passing year? I know this is something you might be worried about, but please don’t call your therapist just yet! This is just a case that lifestyle and biology have something to do with.

According to several research outcomes, a lot of individuals experience incremental weight gain as they age, particularly when they go into their middle age. From ages 29 to 30, people gain approximately 7 pounds. This is specific to women, while for men, they usually put an extra 15 pounds. Additionally, weight loss becomes more challenging for those who are above 40 years old. For varying reasons, it’s quite difficult for men and women to lose the pounds as they switch from adulthood to middle age.

Generally, all individuals, both male, and female encounter certain biological challenges to weight loss during their middle-age years. The altering hormones and estrogen loss are two common reasons for women to gain nearly 15 pounds when they are in their menopausal stage. They also tend to gain a few inches of tummy fat. Men, on the other hand, lose testosterone and undergo a reduction of muscle mass.

It is a sad truth that weight loss is slower and weight gain is usual as we age. Nevertheless, there are some strategies we can follow to reverse this cycle somehow and still lose weight even as we reach our middle-age years.

Walking with a friend or walking in nature or walking while you listen to music or a podcast on a topic you are fascinated by is a great way to get exercise and also make connections and be outside and learn new things. — Gregg Henriques Ph.D.

The 30s Through 50s

  • Do more weight-bearing exercises. An example is weightlifting. This helps maintain your body’s muscle mass and becomes increasingly vital as you propel towards middle age. It aids in burning calories, as having less muscle mass means you burn lesser calories. Weight lifting also helps in lowering the risk of sustaining injuries. Free weights and resistance training are great exercises to do.

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  • Make exercise a family thing. If you don’t want to your husband and your kids to be a distraction to your weight loss plan, then let them join in! You can invite them for an afternoon bike around the park or long walks to the beach. Or perhaps if you’re up for a challenge, play basketball with your boys. You can do anything with them, really, so that you lose that weight in a fun and healthy way.


  • Regularly check your caloric consumption. When you were in your 20s, you didn’t need to worry about knowing how many calories your lunch was. But as you move into your 40s, it is wise to monitor your caloric intake. Dieticians suggest reading food labels and menus in restaurants that you visit. When you go grocery shopping, count the calories of your chosen items. MyFitnessPal is a useful app that you can download in your smartphone to help you keep track of the calories you consume daily.

In fact, one study concluded that by remaining physically active, the average 65-year-old can expect to gain an additional 12.7 years of healthy life–-meaning he or she will live disability-free until age 77.7. — Matt James Ph.D.

The 60s And Above

  • Minimize dining out. This must especially be strictly followed if you are in a ‘very hungry’ mode. Hunger can destroy all your goals and intentions, so if you plan to eat out, perhaps you can munch on some nuts or a slice of apple to keep you from binge eating when you get to the restaurant. Another technique would be to order something healthy as soon as you arrive, like a fruit platter or salad.


  • Stay active. Middle age through old age presents with several health concerns like hypertension, depression, and diabetes. During these years, it is crucial to continue moving, although not with the same frequency and intensity as before. Walking remains a mainstay for all ages but is especially recommended for this stage to replace jogging. Skiing is also a great activity that people in their 70s can still do. Finally, weight lifting using mild weights is also suggested by most health experts.


  • Practice proper eating habits. Cooking your meals is probably one of the best ways to keep track of your weight and caloric intake. Still, whether or not you cook at home, you should learn to practice a healthy eating plan. This can start with consuming more fruits and vegetables and less meat. Whole-grain foods are also preferred, as with sufficient amounts of protein. This is the secret of many 90-year-olds who are still active and happy despite their old age.

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If you find many parts of your lifestyle are leaving you in poor mental and emotional health, talking to a counselor may help you identify ways to create a lifestyle that better supports psychological wellness. — Deanna Richards, LMHC

Final Thoughts

Though increasing age is inevitable, it is true when they say that ‘age is but a number.’ As you add years to life, it only fits that you strive to add life to your years to be able to experience a healthy, happy, and graceful aging.




The Struggle Of Losing Weight

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Medical researchers have given us all kinds of reasons to exercise and be active. They’ve proven that staying in shape not only decreases the risk of high blood pressure, osteoporosis, and certain cancers (colon, breast, uterine, lung, and prostate), but being physically fit also strengthens our immune systems to fight off simple viral and bacterial infections. — Matt James Ph.D.

Perhaps all people already know that losing weight is one of the most challenging things to do. That’s primarily for those individuals who have been overweight their entire life. The mental, physical, and emotional struggle they endure is incomparable. These persons live in too much stress and anxiety every day due to judgment, criticism, and bullying. It is a situation that only those who genuinely care will understand. In the battle of losing weight, people who recognize their condition and look at it as something to overcome brings a positive outcome. Since the most significant step of the process is to work on it through lifestyle changes, it demands a lot of determination to do something about it. Being overweight is always a choice, and those people who wish to compete with its changes must take courage.

What’s Inside Their Heads?

A lot of these overweight individuals often feel insecure about themselves. There’s this mental and emotional vulnerability that surrounds them everywhere. They stick into an idea that their physical appearance is the source of their loneliness and life struggle. They assume that because people everywhere are judging them based on what they see, it becomes their overall representation. From that point, they begin to have a problem changing their attitude towards transforming their physical state. They somehow feel that even though there is a significant chance of achieving the psychical alteration they desire, the past condition will still haunt them. That whatever they do, they will always be the overweight individuals that people used to ignore.

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One of the many misconceptions about overweight people is that others assume they won’t make it. That even if they try so hard to change the way they live, they will go back to things it was before. And since other people often see them differently, they also begin to feel different about themselves. That’s the reason why a lot of these overweight individuals appear discouraged. They sometimes find it hard to face the gap between who they are right now and who they want to be in the future. There are also instances that even just realizing how big the difference is can make these people want to stop thinking about change. For them, the choices, work, and sacrifices they have to make are too overwhelming.

…people who believed that obesity is caused by a lack of exercise were more overweight on average than those who believed that obesity is caused by poor diet. — Art Markman Ph.D.

What’s Causing The Delay Of The Progress

The reason why these individuals feel vulnerable and insecure is that they are starting to pay too much attention to how much they are going to work and sacrifice for the desired physical alteration. There’s this buildup of fear and anxiety that somehow tells them that they might not accomplish their goal. That even if they try so hard changing everything about their life, they will not make it and won’t be able to do it. In unfortunate circumstances, they often convince themselves that they are not going to be able to close the gap between their desired and current weight. That’s the reason why most of them quit even before they decide to start changing their ways.

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Acceptance and commitment therapy (ACT) helps individuals identify what matters most to them and to explore decisions that help them live a values-based life. — Deanna Richards, LMHC

What Can They Do?

There are two significant things that these individuals can do. The first thing they should consider is narrowing down their focus. It includes the minute-to-minute decisions they are about to take for the benefit of their health. Meaning, they should stop thinking about the big picture and get through what they have to do for today. The next thing is to consider the diet’s straightforwardness. People should understand that the cause of the diet’s insufficient result is due to its relation to emotion. The truth is, diet is so simple that anyone can follow it. But what makes dieting hard is when individuals listen to what triggers its insufficiency.

Losing weight is a difficult choice, so people need to focus on the massive alteration in their life. Whether it is trying to change their diet or begin doing exercise, it should follow consistency. They should also stop feeling bad about themselves because it is not helpful in emotional and mental aspects. They must consider looking forward to gaining better results and picture out their life choices as something that provides them a guaranteed satisfaction. When they learn how to encourage themselves to do what they got to do, they will eventually reach their goal no matter what.

Anxiety and Depression: Tips In Choosing A Therapist

Nowadays, many people have encountered problems and issues with their mental health. A recent study shows that tons of individuals are suffering from anxiety and depression due to various causes. If you are one of these persons, it is imperative on your part of searching for the right therapist who can help you handle the situation better. Take note that it can be tricky to start searching for professional help, which is why you have to do it the correct way.

(I know it is difficult to find that specialist whom you can trust. Be rest assured that in BetterHelp, each and every qualified mental health professional is supportive and discreet. You can talk to your counselor online at your most convenient time.)

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The causes of emotional suffering are generally woven into the fabric of our lives—how we live, how we view ourselves and others, how we connect with people or fail to connect, what we desire and dread, what we know about ourselves and do not wish to know. — Jonathan Shedler Ph.D.

Before we proceed, it is crucial for you to understand the fact that seeking professional help from a physiatrist, therapist or counselor is not an indication that you are a weak person. You may have second thoughts about this matter because you connecting with a mental health expert is still considered as a great taboo in our society. However, you have to take note that what you are going through at the moment can get a lot worst if you will refuse to look for professional help. Do not worry because we are going to provide you a list of the tips to consider when it comes to your search for the right therapist.


Keep An Open Mind


The initial step that you have to do is to accept the reality that you are going through something in your life. You have to recognize the issues and concerns so that it will be easier on your part to search for a therapist. Keep in mind that you have to be sure that you want to find a mental health professional so that you will not end up wasting your time. Prepare to have an open mind because there are so many factors to look into before making a decision.

Group therapy is an ideal way to improve interpersonal skills, which can offset stigma associated with social isolation or shame. — Sean Grover L.C.S.W.

Research More


With the availability of the latest developments in the field of technology, it is now easier to find out necessary information about the top therapists in your local community. All you have to do is to view different listings, wherein you can already get the address and schedule of a particular therapist. At the same time, most listings also contain a link to the official website of a therapist. Get every single thing you need to know before booking your first appointment.


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Request For Referrals


Do not hesitate to ask for a recommendation from some friends or acquaintances. For sure, one of your colleagues or someone you know has a therapist himself whom he can refer to you. One of the significant advantages of doing this is that there is a higher chance that you will not regret your decision in choosing the therapist. All that you have to do is to get the name that was recommended to you. After that, you can check the website if it’s available or book an appointment to see if the said therapist is the right fit for you.


Try It Out First


Before you engage the services of a therapist, it is highly recommended for you to set a meeting first before making a choice. It is best to have a face-to-face encounter with the said professional so that it will be easier on your part to see whether he can be trusted or not. Learn how to listen to your first instincts. Take note that your relationship with a therapist needs to be great to make the therapy sessions work. As such, if during your first meeting, you start to dislike the other person, then it is time to find another professional.

Depression can make it difficult to see clearly or be objective about your experience. People who love you may be in a better position right now to see what you are unable to see. — Karen Kleiman MSW, LCSW

Ask Questions


When meeting up with a therapist for the first time, it is ideal if you would start asking questions that can help you improve your professional engagement with the said person. You need to inquire about the rates and any other additional fees for the latter’s services. It is a great move so that you will have an idea on the budget that you need to prepare for the sessions. At the same time, do not forget to inquire about the professional’s availability as well as his specialization in the field of psychology.


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Stop listening to the comments of other people about searching for a therapist. It is never bad to start considering professional help to improve your mental health. Do your part today!


Why You Need To Lose Weight Today

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There are several causes or reasons for a person to start losing weight. In this article, we are going to explore these various causes that drive and inspire people to follow a diet plan or to begin going on the gym. The primary goal of this write-up is to motivate readers like you to make losing weight a part of your lifestyle. Once you make it a part of your goal, you are set to experience the following benefits and advantages:


You Will Feel Happier

A recent study shows that people who start to live a healthy lifestyle or achieve their fitness goals are more likely to be happy than those who have a sedentary life. The moment you can see that your size is getting smaller, you will start to feel proud of yourself. It can also increase your self-confidence, which is essential for your mental health. The individuals around you will begin to notice that you are showing a different side of you or a more positive aura.

 When people lack self-love, they often go out of their way to make sure that they don’t reach their goals. — Teresa Trower, LMHC

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You Can Experience An Easy Shopping Day

Another significant advantage of losing some extra pounds is having the ability to get any dress you want without the need to try them on. By one look at a particular clothing, you can quickly determine whether or not it would fit you perfectly. When you start to lose weight soon, your body will eventually become in an hourglass shape, which means that any fashionable item can now look good on you. Take note that these perks are not available if you are quite robust or big.

…I urge people to stick to fresh fruits, salads and vegetables (raw, steamed or pan-fried) and to stay away from ultra-processed foods (containing high-fructose corn syrup, hydrogenated oils, hydrolyzed proteins, flavor enhancers, colorants, thickeners, emulsifiers, sweeteners, foaming, carbonating, gelling or glazing agents), especially when it comes to feeding children.  — Chris Gilbert, M.D., Ph.D.

You Will Be A Lot Healthier

A lot of illnesses that adults experience are brought about by fatigue or exhaustion as well as obesity. If you want to avoid being sick or getting ill, then make sure to have a balanced diet or try fasting and make exercise a part of your day-to-day activity. At this point, it is crucial to emphasize the necessity to start as soon as possible or while you are still young. Needless to say, a fit body is a healthier body. Achieving your fitness goals will not only make you feel fulfilled. At the same time, it can also prevent you from going through illnesses or having diseases.

Give yoga a try. Any yoga, unless it’s grueling and torturous, will help you make peace with your body. —  Nicole S. Urdang, MS, NCC, DHM

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You Can Inspire Others

People will notice once you have shred off some pounds or kicked off your unhealthy habits. The truth is that they will see these effects by merely looking at you. They can make such a conclusion without the need of reminding them about how fat you were as compared to how sexy you are after losing weight. Because of this, the persons around you will be inspired to follow your journey. They would develop a different perspective in their minds that tells them that if you can do it, then they can probably do it too. When someone asks you about your progress, be sure to share some tips and tricks with them. Avoid being selfish about the strategies and techniques used in achieving your fitness objectives.


Lose weight today and experience all the benefits mentioned above!

Higher Rates Of Obesity In The ADHD Population

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A person with attention deficit hyperactivity disorder (ADHD) is burning so much energy that’s why people assume him to be thinner and slimmer. But contrary to what they believe, it’s not necessarily the case. There are lots of studies that look at young kids and adolescence confirming that there’s a high prevalence of obesity in the ADHD population.

There’s an impulse control disorder in the mental structure of a person who has ADHD. There’s an inability to shut the brain off, particularly when telling himself that he’s full. That’s because of the external orientation that internally stops the cues of the body to feel full and sated. Meaning, whenever a person sees a morsel of food on a plate, his mind tells him that he’s still hungry and therefore he’ll continue eating even if he feels full. That’s how a person with ADHD thinks.


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Swim against the tide of peer pressure and groupthink. Use your own brain. —  Nicole S. Urdang, MS, NCC, DHM

For an individual with ADHD, there’s a proper way to eat healthily. There are methods and simple tips that can prevent him from consuming too much food. However, not all of it applies to everybody though.


  • There should have to be a certain amount of executive functions. Meaning, a person must understand his body’s needs and wants. There’s a necessity to prioritize getting essential nutrients from every meal and avoid eating unhealthy ones such as junk foods, food with preservatives, sweets, and so on.


  • There are required time management skills to be able to know when to start preparing for the right food. This way, an individual can calculate the amount of food he needs to cook and eat. Time management will also allow him to track his organization skills concerning choosing the right products, ingredients, and recipes for a particular meal.

Once unconscious beliefs are made conscious, you can counter them with affirmations and begin the process of deepening your own capacity for accepting and loving yourself. — Teresa Trower, LMHC

  • Maintaining a healthy decision is a must. A person with ADHD is somehow impulsive and often will just grab something with high fat, high carbohydrate, or high sugary foods that instantly give him pleasure. These foods are not fundamentally healthy and proven to cause severe damage to overall health.


  • A person with ADHD often skips breakfast. However, he shouldn’t have to. Breakfast is a fundamental meal of the day, so it is a must to take it. When he skips breakfast, he is sending off his metabolism to a weak point. When the metabolism loses its function, it makes the cravings undeniably strong. Therefore, he will need a lot of high carbohydrates, high sugar level foods, and high-fat ones.


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  • It is essential for an individual with ADHD to take all the time he needs to schedule and structure his meal. It is okay if he skips eating for an hour as long as he’ll not starve himself to the point that he’ll lose his appetite. It’s not necessarily an obligation to eat at exact hours. As long as there’s an organized, prepared, and nutritionally balanced food, all is set.

The real truth of the matter is that anyone who has followed an obese person in his or her quest to lose weight could hardly accuse them of a lack of discipline. — Denise Cummins Ph.D.

ADHD and obesity can go a very long way. But if a person is determined to make a change, there’s always a process that starts one thing at a time.

6 Surprising Reasons Why Those Pesky Love Handles Won’t Come Off!

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“I’m not losing any weight!” my friend whined to me the other day. Then, pinching that little bulge on her side, she added, “And my love handles aren’t coming off.”

My friend and I are not alone in our “pesky love handle” problems [if you’re wondering what love handles are, they’re the fatty humps in our midsection]. Millions of women across the world face the same dilemma. You religiously followed your exercise routines every single day. You watch what you eat. But then, you just can’t seem to shed off those unwanted pounds and get rid of those bumps.

I learned on my journey to overcome my weight difficulties that sometimes, it’s not YOU who’s at fault why you’re not dropping those extra pounds. There may be other reasons why you’re not losing weight. Below are 6 of these surprising weight loss hitches.

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Atkins, Zone, And Keto: The ‘IN’ Weight-Control Diet Programs

People often mistake and misunderstand the term “diet”. If they hear this word, they think outright that diet is about losing weight. It’s not always the case. According to health experts, diet is composed of many types – vegetarian diets, weight-control diets, crash diets, detox diets, belief-based diets, medical-reasons diets, and other diets not categorized in what was already mentioned. So you see, it’s not just about weight reduction. Diet is all about an eating routine on a daily basis.

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Anyway, it cannot be denied that the most popular type of diet is the weight-control diet process. People always attempt to lose weight. And now that it’s 2018, the ‘IN’ weight-control diet programs are the Atkins Diet, the Zone Diet, and the Keto or Ketogenic Diet. I’ve made it my mission to understand what these three diets are all about so I can share it with all of you in a non-complicated matter.

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