The Best Bodyweight Exercises You Can Do Anywhere | No Equipment Needed

The Best Bodyweight Exercises You Can Do Anywhere

In today's fast-paced world, finding time to hit the gym can be challenging. But what if you could get an effective workout anywhere, without any equipment? Bodyweight exercises are the perfect solution for busy individuals who want to stay fit at home, while traveling, or even at the office.

Why Bodyweight Exercises?

Bodyweight training offers numerous benefits:

• No equipment needed
• Can be done anywhere
• Improves strength and flexibility
• Burns calories effectively
• Reduces injury risk compared to weights

The Ultimate Bodyweight Exercise List

1. Push-Ups (The Upper Body Classic)

Works: Chest, shoulders, triceps, and core

How to: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Keep your core engaged throughout.

2. Squats (The Lower Body Powerhouse)

Works: Quads, hamstrings, glutes, and core

How to: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.

3. Plank (The Core Crusher)

Works: Entire core, shoulders, and back

How to: Hold a push-up position with your body in a straight line from head to heels. Engage your core and hold.

4. Burpees (The Full-Body Blaster)

Works: Nearly every muscle while getting your heart rate up

How to: From standing, drop into a squat with hands on floor, kick feet back into plank, do a push-up, jump feet forward, then explode upward.

5. Lunges (The Leg Sculptor)

Works: Quads, hamstrings, glutes, and core

How to: Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push back to start and alternate legs.

6. Triceps Dips (The Arm Toner)

Works: Triceps, shoulders, and chest

How to: Use a sturdy chair or low table. With hands on the edge, slide your butt off the front and lower your body by bending elbows, then push back up.

7. Superman (The Back Strengthener)

Works: Lower back, glutes, and shoulders

How to: Lie face down, then lift arms and legs off the ground as high as possible, hold briefly, then lower.

Creating an Effective Bodyweight Routine

Combine these exercises into a circuit for maximum results:

1. Warm-up: 5 minutes of jumping jacks or jogging in place
2. Perform each exercise for 30-60 seconds
3. Rest 15-30 seconds between exercises
4. Repeat the circuit 2-3 times
5. Cool down with stretching

Progression Tips

As you get stronger, make exercises more challenging:

• Add more reps or sets
• Slow down the movements
• Try advanced variations (one-arm push-ups, pistol squats)
• Reduce rest time between exercises

Final Thoughts

Bodyweight exercises offer a convenient, effective way to stay fit no matter where you are. Whether you're at home, traveling, or just short on time, these exercises can help you build strength, endurance, and flexibility without any equipment. The key is consistency - even 15-20 minutes daily can yield impressive results over time.

What's your favorite bodyweight exercise? Share in the comments below!

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Himalayan Chandra Neti Pot Kit Review: Natural Sinus Relief Made Easy!

Sinus issues are a common nuisance that many people face, often resulting in discomfort and difficulty breathing. In search of natural remedies, the Himalayan Chandra Neti Pot Complete Sinus Cleansing System Starter Kit has gained popularity. This review will delve into the features, benefits, and effectiveness of this comprehensive sinus-cleansing solution.

 

What is the Himalayan Chandra Neti Pot Total Sinus Cleansing System?

The Himalayan Chandra Neti Pot Complete Sinus Cleansing System is a holistic approach to nasal hygiene. It includes a uniquely designed neti pot, saline packets, and instructions for effectively cleansing the nasal passages.

Features and Specifications:

• Neti Pot Design: Ergonomically shaped to facilitate easy use and optimal flow of saline solution.
• Saline Packets: Pre-measured packets of pharmaceutical-grade sodium chloride and sodium bicarbonate for precise saline concentration.
• Instructional Guide: Step-by-step instructions to ensure safe and effective sinus cleansing.

 

Why Choose the Himalayan Chandra Neti Pot System?

Natural Sinus Relief: The neti pot system offers a natural and drug-free approach to relieve sinus congestion and promote clear breathing.

Clinically Proven Effectiveness: Backed by clinical studies, nasal irrigation with saline solution has been shown to reduce symptoms of sinusitis and allergies.

Ease of Use: With its user-friendly design and comprehensive instructions, the system is suitable for beginners and experienced users alike.

 

How Does the Neti Pot System Work?

The neti pot works by irrigating the nasal passages with a saline solution and flushing out mucus, allergens, and irritants. This helps clear congestion, moisturize dry nasal passages, and promote overall sinus health.

Benefits of Nasal Irrigation:

• Relieves Congestion: Clears blocked nasal passages for easier breathing.
• Reduces Allergy Symptoms: Washes away allergens and irritants that can trigger allergies.
• Prevents Sinus Infections: Helps prevent sinus infections by keeping the nasal passages clean and moist.

 

Key Features of the Himalayan Chandra Neti Pot System.

Unique Neti Pot Design: The Neti Pot's ergonomic plan guarantees a comfortable and successful nasal water system experience. Its smooth, tapered spout fits comfortably in the nostril, facilitating a smooth flow of saline solution.

Pharmaceutical-Grade Saline Packets: The included saline packets are formulated with pharmaceutical-grade ingredients, ensuring safety, purity, and optimal saline concentration for effective nasal irrigation.

Comprehensive Instructions: The kit comes with detailed instructions on how to use the Neti pot safely and effectively, making it suitable for beginners and experienced users alike.

Using the Himalayan Chandra Neti Pot System.

Step-by-Step Application Guide:

1. Prepare the Saline Solution: Mix one packet of saline with warm distilled or sterilized water in the neti pot.
2. Position Yourself: Lean over a sink and tilt your head to the side at about a 45-degree angle.
3. Insert the Spout: Gently insert the spout into one nostril, creating a seal to prevent leakage.
4. Irrigate the Nasal Passage: Slowly pour the saline solution into the nostril, allowing it to flow through the nasal passages and out the other nostril.
5. Repeat on the Other Side: Rehash the handle on the other nostril.
6. Rinse and Clean: Rinse the neti pot and nostrils with clean water after use.

Tips for Best Results:

• Use lukewarm water to prepare the saline solution for maximum comfort.
• Perform nasal irrigation in the morning or evening for optimal sinus health.
• Clean and dry the neti pot completely after each utilization to avoid bacterial growth.

 

Health Benefits of Nasal Irrigation.

Sinus Congestion Relief: Nasal irrigation effectively clears nasal congestion, providing relief from sinus pressure and discomfort.

Allergy Symptom Reduction: By flushing out allergens and irritants, nasal irrigation can reduce allergy symptoms such as sneezing, itching, and congestion.

Improved Sinus Health: Regular nasal irrigation helps maintain healthy nasal passages, reducing the risk of sinus infections and promoting overall respiratory health.

 

Is the Himalayan Chandra Neti Pot System Safe?

The Himalayan Chandra Neti Pot System is generally safe when used as directed. However, it's essential to follow proper hygiene practices to prevent contamination and infection. Use distilled or sterilized water for preparing the saline solution and clean the neti pot thoroughly after each use.

 

User Reviews and Testimonials.

Positive Feedback: Users praise the Himalayan Chandra Neti Pot System for its effectiveness in relieving sinus congestion and improving nasal health. Many appreciate the convenience of the pre-measured saline packets and find the Neti pot easy to use.

Common Concerns Addressed: Some users may experience initial discomfort or difficulty with nasal irrigation, but this typically subsides with practice. Proper technique and consistency are key to maximizing the benefits of the neti pot system.

Where to Buy the Himalayan Chandra Neti Pot System?

The Himalayan Chandra Neti Pot System is available for purchase online through various retailers, including Amazon, health food stores, and the official Himalayan Chandra website. Additionally, it may be found in select pharmacies and holistic health centers.

 

The Himalayan Chandra Neti Pot Complete Sinus Cleansing System Starter Kit offers a comprehensive and natural solution for sinus congestion and nasal health. With its ergonomic design, pharmaceutical-grade saline packets, and detailed instructions, it provides a convenient and effective way to alleviate sinus symptoms and promote respiratory wellness.

E Cigarettes – Don’t deny smokers a chance to quit smoking

E-cigarettes are in the news.  Mark Drakeford, Health Minister in the Labour-run Welsh Government, has announced proposals to ban the use of e-cigarettes from public places in Wales. Political commentators have said that, if this proposal becomes law in Wales, it won’t be long before it becomes law in the rest of the UK.

What are e-cigarettes?

E-cigarettes are electronic devices which resemble tobacco cigarettes. Some have a glowing tip. They contain liquid nicotine, which is vaporized with the aid of a battery. The user inhales the nicotine vapor. S/he gets a nicotine ‘kick’ without the tar which comes with tobacco smoke. Of course, it’s the tar that causes the health problems associated with smoking.

Are e-cigarettes safe?

They’re much safer than smoking and they have no effect on anyone but the user. The problem of passive smoking, which led to the UK ban on smoking tobacco in public places, doesn’t exist.

Professor John Britton, of the Tobacco Advisory Group of the Royal College of Physicians, has said that if all smokers were to switch to e-cigarettes it would prevent 5 million deaths. In his opinion pure nicotine(without the tar) has the same effect on the body as caffeine.

The BMA(British Medical Association), particularly the co-chair of its Public Health Medicine Committee Richard Jarvis, claim that allowing e-cigarettes to be used in public places will undermine the legislation banning smoking in public places. The BMA also claims that the use of e-cigarettes will encourage people who wouldn’t have considered smoking to take it up.

Dr. Vivienne Nathanson, a spokesperson for the BMA says of e-cigarettes

“We don’t know they’re safe. The content of them varies considerably and adequate research has not been conducted. I would either take them off the shelves or heavily regulate them so that we know the contents are fixed.”

I’m tempted to observe that heavy regulation seems to be a bit of a knee-jerk reaction with the BMA, particularly when there’s an element of pleasure involved.

There is, however, one blot on the landscape as far as those who suffer from vascular problems are concerned. Chi-Ming Hai, a physiologist at Brown University(Providence, Rhode Island, USA) has conducted a study of nicotine replacement methods and come to the following conclusion.

“In my opinion, if taking nicotine for a short time can lead to a complete cessation of smoking then it will be beneficial to take nicotine as a bridge to smoking cessation. However, our data suggest that long-term consumption of nicotine by use of e-cigarettes is likely to increase the risk of developing atherosclerosis by stimulating invasion of vascular smooth muscle cells.”

Can e-cigarettes help you to quit smoking?

A  recent survey of 6000 smokers conducted by a cancer research center at the University of London showed that e-cigarette users(8% of the total) are more likely to stop smoking than those using other methods of nicotine replacement like patches or gum. (The results were published in Addiction magazine in May of this year.)

On the other hand, research by Dr. Pamela Ling, an Associate Professor at the Center for Tobacco Control, Research and Education at the University of California led her to the following conclusion.

“When used by a broad sample of smokers…… e-cigarette use did not significantly increase the chances of quitting cigarette smoking.”

(These results were published in the Journal of the American Medical Association.)

Dr. Michael Siegel, Professor of Community Health at Boston University School of Public Health,  thinks the British study is significant. This is because it looked at those who said they were using e-cigarettes to quit smoking, as opposed to Dr. Ling’s study which looked at users of e-cigarettes in general.

The pros and cons of e-cigarettes

For……

• E-cigarettes are much less harmful than smoking.
• There’s no effect on anyone but the user. There’s no such thing as “passive vaping”.
• A lot of people claim that e-cigarettes have helped them to quit smoking.
• A recent study conducted at the University of London confirms this.

Against……

• The Brown University study suggests that prolonged use of e-cigarettes leads to atherosclerosis.
• The BMA correctly points out that the “ingredients” of e-cigarettes vary considerably.
• The BMA believes that the use of e-cigarettes undermines the law banning smoking from public places.
• The BMA believes that the use of e-cigarettes will encourage people to start smoking tobacco.

Should we ban e-cigarettes or not?

If you suffer from high blood pressure and/or vascular problems and you’re still smoking you must stop. You must take action right now.

Some of you will be able to quit smoking by will power alone. Some of you will need help  – either nicotine replacement(e-cigarettes, patches or gum), prescribed drugs or counseling. It doesn’t matter how you do it so long as you do it.

If you don’t suffer from vascular problems but want to quit smoking because you know what it can lead to then please, please give it a go –  and keep trying.

But, having quit smoking myself, I can tell you that it ’s difficult. I found it much more difficult than the public health ads suggest.

For this reason, I think that it would be absolute madness to deny smokers anything that might help them to quit.

For this reason, I oppose the proposed limitation on the use of e-cigarettes.

There’s something else too.

The language of some campaigners with respect to both smoking and the use of e-cigarettes has been very judgemental.

Here are some of the words of Mark Drakeford, the Welsh Health Minister.

Having expressed the fear that e-cigarettes might be “normalizing” smoking again, he said

“We have spent 30 years creating a climate in this country where people understand that smoking is not glamorous or desirable.”

The implication of these words is that smokers are morally wrong.

I believe that labeling smokers in this way will simply turn them off and stop them trying to quit. Indeed it may induce some of them to carry on smoking out of “sheer cussedness”. ( I’m remembering myself as a young man here!) It will be counterproductive.

Quitting smoking is difficult enough. Smokers need to be met with understanding and given all the encouragement and support they need.

Nicotine – A Cautionary Note

Copyright Afftomat/Dreamstime.com

As a follow-up to the post on e-cigarettes, I intend to write one or two more posts on Nicotine Replacement Therapy.

The Problem with Nicotine

I always thought that it was the tar in cigarettes, not the nicotine,  that caused all the health problems associated with smoking. You can imagine how I felt when I found out that nicotine is what the medical profession calls a vasoconstrictor. This means that it can shrink the blood vessels(veins, arteries). If your blood has a tendency to clot, and this condition is untreated, shrinking of the blood vessels can increase the likelihood of blockage.

I always thought that Nicotine Replacement Therapy was beneficial because it helped people to quit smoking. Now it seemed that I was recommending something harmful, and particularly harmful to those suffering from vascular problems!

I felt that I had to do some more research into this subject. Here’s what I found out.

Nicotine – The Report That Caused  Concern

The most recent work on the subject is the study conducted at Brown University(Providence, Rhode Island, US) by Dr. Chi Ming Hai in February 2012. One of Dr. Hai’s conclusions was that “long-term consumption of nicotine(by the use of patches, gum, e-cigarettes) is likely to increase the risk of developing atherosclerosis”.

Naturally, I saw in  Dr. Hai’s findings a cause for concern.

But my concern turned first into anxiety and then blind panic when I read an article by Christine Hsu in the US publication Medical Daily. It was entitled “Nicotine Promotes Cardiovascular Disease – Benefits Of Smoke-Free Products Questioned”. The article was headed by a photo of some Nicotine gum with the caption “Better quit cold turkey. Nicotine contributes to the progression of cardiovascular diseases”.

The article purported to explain the findings of the Brown University team.

Nicotine – What Other Experts Say

It seems that concern over a possible link between nicotine consumption and cardiovascular problems isn’t new.

In November 2005, a  report  by the UK Committee on the Safety of Medicines Working Group on Nicotine Replacement Therapy mentioned this early concern:

 “When Nicotine Replacement Therapy was initially introduced there were concerns that nicotine could precipitate cardiovascular events[i.e. heart attacks, strokes] in susceptible individuals…”

This concern, however, is eventually dismissed.

“In general the data generated indicates that for smokers who have the stable cardiovascular disease[i.e.those who are not acutely ill] the benefits of using Nicotine Replacement Therapy to quit smoking outweigh any risks there might be with Nicotine Replacement Therapy(itself)…”

Some of the “data generated” in the above quote probably came from research by Neal L. Benowitz and Stephen J. Gourlay, published in the Journal of the American College of Cardiology in 1997. They found that clinical trials of NRT involving patients with underlying stable coronary disease suggested that nicotine does not increase cardiovascular risk. They came to the conclusion that, for smokers(even those with an underlying cardiovascular disease), any risks associated with NRT  are substantially outweighed by the benefits of quitting smoking.

Further research on the use of NRT with patients suffering from cardiovascular disease was conducted by Adler and others in 2003(Effectiveness and Tolerance of Early Use NRT in a Coronary Care Unit). Forty smokers were given NRT after admission to hospital with diseases like angina. The authors state that

“…the NRT did not contribute to an increase in ischaemic attacks during the patients stay in the coronary care unit.”

The authors also point out that there were no significant differences in the number of deaths, ischaemic attacks or re-admissions to a hospital during the one year follow up.

Is Nicotine Replacement Therapy Safe?

Can you disregard the findings of the Brown University study?

I say most emphatically No, you can’t.

But you don’t have to panic and throw your patches and gum into the bin either.

The language used in the actual Brown University report is considerably milder than the “sensationalist” language used to talk about its findings in some publications.

In fact, Dr. Hai actually says :

“In my opinion, if taking nicotine for a short space of time can lead to a complete cessation of smoking, then it will be beneficial to take nicotine as a bridge to smoking cessation.”

What Dr. Hai is saying is that it’s OK to use NRT in the short-term to help you to quit smoking, but that it could be positively dangerous to use e-cigarettes, patches or gum as a long-term or permanent substitute for smoking.

So there you have it  [- Nicotine Replacement Therapy is OK if it’s used as a means of quitting smoking.

Having said that, I must end with a word of warning.

No one should start Nicotine Replacement Therapy before seeing their doctor.

That does sound a bit extreme, especially as I’m normally a campaigner for moderation.

But the problem is that cardiovascular problems(particularly vascular ones) don’t always produce obvious symptoms. For example, it’s possible to suffer from high blood pressure without realizing it. That’s why it’s best to have a medical check-up, and possibly tests before taking this course of action.

Hale and hearty for Life - The quality of life index

It is very important to keep your weight in check for the sake of your heart. However, to stay thin is not the solution as the food that you eat has a very important role to play. A healthy diet that is heart friendly can reduce your risk of stroke by 80%. If you know what foods to eat then you can have greater control over your health and the quality of life.

Here are some Food tips for a healthy heart. Do not consume solid fat Avoid foods like butter or margarine that you add while serving the food. You can flavor your dishes with herbs and lemon rather than using fattening contents like butter for added taste. You can also trim fats from your meat by eating lean proteins instead.

Substitute High fat with Low Fat You can learn to eat your baked potato with low fat yogurt or salsa dip rather than greasing with butter. You can also use low sugar fruit spread on your whole grain bread rather than eating margarine. These small changes will go a long way in making your food healthy and tastier.

Always check the label You should always check the labels on your snack. Even the ‘low fat’ versions may be stacked with Tran’s fat which is just as harmful. Another way of saying this is that the foods contain ‘partially hydrogenated’ fat which is just a harmful. Breakfast cereals may also have a lot of fat content so check the labels before you buy.

Make lifestyle changes Don’t snack on unhealthy food items like chips, instead snack on a fruit or a veggie for a mid day hunger pang. Avoid cooking with too much butter for your own sake.

Nutrition Facts

We all know that nutrition is necessary for the basic health and growth of our body. However, do we know what proportions are necessary and how much is too much? Here are some quick facts that will help you in staying healthy and following an ideal diet plan.

Added Sugar is a poison Sugar is an evil as many people say that these are empty calories and do nothing for your body. If you consume sugar in high quantities, you are likely to contract many diseases like diabetes, obesity, cardiovascular disease etc.

You don’t get enough of Omega 3 Fats While these are the building blocks of a strong body, they are definitely not consumed in proper quantities to keep you healthy. If you have low quantities of omega 3 fats, you can experience depression, anxiety, heart diseases and even mental disorders.

There is no such thing as a perfect diet Our bodies are unique and thus need a diet plan that suits our requirements and daily intake of nutrition. The fact is that the diet that works for one person may not work for another. The best diet is the one that you can stick with for a long time.

Avoid artificial Trans-fats The trans-fats are responsible raising the bad cholesterol and lowering the good one. This can cause abdominal obesity, acidic reflux and also resistance to insulin. Long term and unchecked consumption of trans-fats can lead to obesity and depression amongst many other diseases.

Vegetables are the only healthy option There is no substitute to eating healthy vegetables. If you want to meet your daily requirements of minerals, vitamins and vital nutrients, then you must regularly consume green veggies; you will observe an improvement in the quality of your life with regular consumption.

A Good Neighbor Is Beneficial

A helpful neighbor will loan you items when in need, feed your dog while your away, and also protect you from serious ailments, like a heart attack.

After tracking more than 5,000 American adults, ranging in age from 51 to 105, who had no previous heart issues, researchers from the University of Michigan found a clear connection between “perceived neighborhood social cohesion” and the risk of heart attack.

The study asked its participants to rate statements from 1 to 7.  Questions asked ranged from “I really feel part of this area”, “If you were in trouble, there are lots of people in this area who would help you.”

Researchers followed the participants after a four-year period, and they monitored them for heart attacks.  They concluded that an increased sense of belonging lowered the risk of heart attacks.

They believe the reduced stress that is gained from these factors is responsible for the health benefits.

Check With Your Eye Doctor Annually

Just because you have 20/20 vision doesn't mean you should skip a visit to the eye doctor.  Make sure to check in with your optometrist once a year.

If you've had corrective eye surgery, you're at a higher risk for retinal detachment. Once your eyes are fixed, getting an eye exam is probably no longer at the top of your priority list. But the chances of you getting retinal detachment increases after surgery, and you want to get a diagnosis as early as possible to save your vision. You also have a much higher risk for developing myopia (nearsightedness) earlier than people without any eye issues.

Some eye conditions are irreversible if caught too late. "A lot of eye conditions can be treated, but if you wait too long it's much more difficult to reverse the damage,” explains Weinstein. Since there are no symptoms in the early stages, glaucoma is especially hard to catch. However, if you have your eye pressure checked once a year, you can detect it early, before it leads to serious side effects such as blindness. Cataracts is another eye disease that can be detected early during exams. "An annual eye exam is really important for someone who cares about their health — both the visual part and the medical part,” says Weinstein.

Why You Shouldn't Drink Warm Bottled Water

You may want to think twice before taking a sip from that plastic water bottle that's been sitting in your hot car. According to new research, really high temperatures can increase the amount of dangerous chemicals released from the bottle's plastic into the water.

In the study, scientists from the University of Florida and Nanjing University in China investigated the effects of storing 16 brands of bottled water (all sold in China) at three temperatures: 39 degrees F, 77 degrees F, and 158 degrees F. And they checked the levels of two substances — antimony (a trace heavy metal) and bisphenol A (BPA) — in the water.

After a four-week period, they found that the higher the temperature and the longer sitting time, there were higher levels of antimony and BPA detectable in the water. They also determined that only one brand actually met the Environmental Protection Agency's legal limit of .0006 milligrams of BPA per liter of drinking water.

Higher levels of BPA and antinomy can cause a host of problems for your health. For example, BPA is a chemical that mimics estrogen in the body, therefore blocking the natural production, distribution, and function of natural hormones. And antinomy has been found to play a role in the development of lung, heart, and gastrointestinal diseases.

So should you worry? "If you drink [a hot bottle of water] once in a while, I don’t think that’s a concern. One is no problem. Even a few is no problem. It’s cumulative," study author Lena Ma told Yahoo Health. "I don’t want to mislead people, saying bottled water is not safe. Bottled water is fine. You can drink it — just don’t leave it in a hot temperature for a long time. I think that’s the important message."

Ways You Might Be Sleeping Wrong

1. You only use your pillows for your head. If you sleep on your back, wedge one under your knees to take pressure off your lower back. Or if you sleep on your side, wedge a pillow underneath your top armpit to support your arm and one between your legs to keep your spine aligned:

2. You sleep on your stomach. Sleeping facedown can cause some obvious issues — like not being able to breathe, for example. Because you need to turn your head to one side to get air in and out, you inherently twist your spine. Over time, this can cause neck and back pain (not to mention issues falling and staying asleep), says Ilene Rosen, M.D., an associate professor of clinical medicine for the University of Pennsylvania School of Medicine in Philadelphia and member of the board of directors for the AASM. To straighten your spine, bend the elbow and knee on the side you typically turn your head toward, and wedge a pillow underneath that armpit and hip. If you tend to kick the pillows and wake up flat on your stomach, tape a tennis ball to the front of your pajama shirt to teach your sleeping self not to roll. And if you really can't sleep in a modified position? Wedge a thin pillow under your abdomen to take pressure off your back.

3. You don't have a bedtime. When you crash hard at 9 p.m. on Monday night and stay up all night Tuesday to binge-watch your Netflix queue, your body won't know when to shut down on Wednesday night. A consistent sleep schedule helps your body know when it's time to fall asleep and wake up, Leve says.

4. You sleep in on weekends. Think you can run on no sleep all week and catch up Saturday morning? Leve says it doesn't work like that. Recent research suggests skimping on sleep can actually lead to permanent brain damage that can compromise your alertness and brain power — and binge-sleeping can't mend that.

HIV Prevention In The Works

It's not unusual for sexually active women to worry about pregnancy and STIs. But, while there's a bevy of options available for women to prevent pregnancy (oral contraceptives, IUD's, and NuvaRing, to name a few), STIs can get a tad more complicated. Recent scientific developments, though, may put the power completely in a woman's hands (no more finicky condom problems).

Bioengineers at the University of Washington are developing another option, the nitty gritty details of which are published in a new study in the journal Antimicrobial Agents and Chemotherapy. This new alternative comes in the form of a tampon—sort of. Rather, it's a tampon-like device that contains maraviroc, a drug that helps treat HIV, but also may be able to prevent the infection from developing in the first place. Essentially, you insert the device, it turns into a gel, and during intercourse it spreads, preventing a potential HIV infection. To do this, the bioengineers combined maraviroc with silky fibers which dissolve when they are touched by moisture.

Cameron Ball, doctoral student at the University of Washington and lead author of the paper on the topic, says that they were looking for an easy way for women to protect themselves at a moment's notice. "We want something that dissolves quickly so that people can say, 'Hey, I wasn't planning on it, but I'm going to have sex in five minutes so I need to use this product, and I want it to be completely dissolved before that,'" Ball told The Huffington Post.

HIV isn't the only thing researchers are looking to prevent using the fibers—others could include herpes prevention or contraceptives. But don't get too excited about this revolutionary technology—development is still in very early stages, meaning that if all goes well, we won't be able to see the product on shelves for another 10+ years due to the necessary approvals, clinical trials, and research. An improvement well worth waiting for.

Achieve.....Your Goals!

If you don’t know where it is you desire to go, how in the world do you expect to get there? You can learn all the details about fitness and nutrition, but without an understanding for how you got to where you are and setting goals for where you want to be, you haven’t got any kind of target to successfully help direct you to your final destination.

Goals are fantastic because they are something you are completely responsible for. The goals are yours, the commitment is yours, the work is yours, and the outcome is yours and something you can be SO proud of. You will be designing your body and life and that is a powerful thing! My personal goal for you is that you reach nothing less than your potential.

I always encourage people to develop what I call 3-dimensional goals: fixed goals, limitless goals, and outcome goals. I find that most goals are 2-dimensional and focus primarily on things like losing weight or getting fit for an event. These goals are fine, but what happens is that when you lose those pounds you desired to lose and make it to that event, what is your motivating force afterwards? This is where people rebound and gain weight back. Health/Fitness is a lifestyle and if you think of that way and set goals to reflect that, you’ll be much more successful.

Fixed Goals: These are goals that are surface goals…your 2-dimensional type of goals. They are often physical in nature such as adding an inch to your biceps, losing an inch around your waist, or fitting into your size 8 jeans. These might also have a date associated with them. For example, a wedding or vacation coming up.

Limitless Goals: These goals are going to internal in nature and answer the question WHY? Why have you decided to embark on this journey? Why do you want this to be a lifestyle change? Why did you feel the need to take action now? Some of these goals might be having higher self-esteem, building a better self-image, having more energy, or feeling more confident. These goals should be a really strong motivator. Make your WHY big enough so that when you think about it, even on the days when you don’t feel like doing anything, it will get you off the couch.

Outcome Goals: These goals are the things you have the ability to do because you’ve committed to living healthier and fitter. These goals might be becoming a fitness model or personal trainer, inspiring other people to live healthier, living with less stress, playing with your kids, etc.

Do you see where I’m coming from here? Having these complex layers of goals not only keeps you moving on the path to a healthier lifestyle, but gives you various levels of motivation for your day-to-day life. These goals will give you a strong foundation for this lifestyle and keep the pressure off of physical results alone. If you’re setting and focusing on the lifestyle in general and all the benefits you get from it, you’ll notice the physical results will happen naturally.

Make sure the goals you are setting are realistic yet challenging for where you are in your journey. Refer to the photo above on how to set S.M.A.R.T. goals. S.M.A.R.T. goals are Specific, Measurable, Attainable, Relevant, and Time-Bound.

• Specific – Instead of “I want to lose weight” say “I will lose 5lbs.”
• Measurable – Make sure it’s something you can clearly tell when you’ve achieved it.
• Relevant – Is the activity you’re doing going to get you to that goal? If your goal is to be more flexible, yet you’re not attending flexibility classes, you’re not going to hit that goal.
• Attainable – Make sure you’re setting goals that are realistic. For example, it’s not very realistic to lose 100lb in one week, but it is realistic to lose 2lbs in one week.
• Time-Bound – Create that sense of urgency and hold yourself accountable by adding a date to your goals. Without a date, you might allow yourself to skip workouts and cheat a little too often on your nutrition.

Examples using the S.M.A.R.T. technique:

• ” I will lose 2lbs this week!”
• “I will log my nutrition every day this week!”
• “I will lose 100lb by January 1st 2015!”
• “I will fit into my size 8 jeans by March 1st 2014!”
• “I will drink a gallon of water/day this week!”
• “I will perform yoga 1 day/week for 4 weeks!”
• “I am scheduling/blocking out time for 6 workouts this week!”
• “I will not consume any alcohol this weekend!”
• “I am affirming 3 positive characteristics about myself today!”

POWER BOOST: If you want to accelerate the power of your goals, write them down daily right away in the morning or at night before you go to bed, close your eyes, and imagine what it would feel like to attain each of your goals! Adding emotion to your goals is a powerful motivator and momentum builder!

When you’ve achieved a goal, don’t forget to celebrate it! It doesn’t matter how small the goal is. The more celebrating you do, the more it boosts your desire to keep moving forward. There are just 2 rules to follow when celebrating or rewarding yourself properly:

1. Never reward yourself with the things that helped put you on the path you’re trying to come off of (your triggers). For many people, this can be food. A reward like a cupcake, for example, usually triggers the desire for more cupcakes or other foods you crave.
2. Set up an appropriate celebration-to-success pairing. So if you drank your water every day this week, that probably doesn’t mean you should treat yourself with a vacation to Mexico. Try something more like a night out at the movies or a relaxing bath.