We all have things that we have to do in life. A worker has things he or she needs to do at a given workplace.

A student needs to make good grades, or at least a grade good enough to pass the class. Both student and worker need to remain happy and stress free.

On top of that, especially in the case of the worker, who does not want to get that promotion? Everyone wants to feel successful, even if that success is failure.

That is a profound state, even so, it is important to read it the right way. If you are failing and feel happy with that, perhaps you should consider shifting your paradigm a little.

The best way to achieve the best success is to aim for success itself. Success is defined as the accomplishment of an aim or purpose.

Thus you should set goals that allow you to accomplish an aim or purpose. Make sure that aim is high. If you set your aim right, you may be wondering why sometimes you are not able to achieve that purpose. The answer may be shocking to you, but it will make sense as you keep on reading.

If you are not able to achieve an aim or purpose, it may be for many reasons. Perhaps you feel tired a lot, and you are not sure why. Maybe you feel like a build up of stress is causing you some major setbacks. Even so, you might find that your brain is not on top of things and that your memory is sluggish. These and many other things might be causing you setbacks. If that is the case, there is probably something you can do that will put the U back in your Success. This little something is called… exercise. Why yes that is what it reads: exercise!

Exercise has so many benefits, you might find that most of lifes problems will melt away when you get out there and get you blood flowing. All of the possible set backs mentioned above can be effectively treated with exercise.

School, work, and play are all enhanced when you go out to bust your bones for even just fifteen minutes three times a week. The great thing about exercise is that it is absolutly free, in most cases. Occasionally a gym or trainer might charge you. But even so, that price should be worth it if you look at all the benefits that you get. Just look at improved work productivity.

Imagine being sharp at work, so sharp in fact, that your boss calls you in his office and offers you a salary increase. This will happen soon enough. If you find that it does not, then perhaps it is time to find a job that allows you to succeed. The ability to work harder than everyone else can come through a regular habit of exercise.

So why not go for a sprint right now? Take the dogs or the kids out to the park. Exercise does not have to be boring. It will actually bring you success in many areas of your life; isn’t that exciting?

Doing a job in an organization or office is something different than signing up for a job as a personal trainer where you have to work out in your spare time. This job requires your commitment and active participation. If you are one of them who is working as a personal trainer then this article is for you. In this article four useful tips are given which help you to make your job more stable, rewarding and enjoyable.

Keep Your Client Base Small

The first point to start with is to keep your client base small, if you are new to this career. The major reason people join this career is the handsome salary. You can make a lot from this job. But if money is your only preference to join this career, you should be in for a rude awakening. Generally, your employer may want to take you minimum number of clients. In any other case, talk to your employer and make this thing clear before him that in first few months you will take only few clients. Taking too many clients in the beginning will not at all benefit you or your trainees.

Avoid Talking behind People’s Back

The second most important thing you need to avoid in this profession is never talk behind people’s back, especially with your co-trainers that work at the same gym. You have to be careful about this fact as if you ever caught talking about your clients in a negative fashion, you may lose your clients or even your job. Making fun of your clients in front of others may not be acceptable in any case and also your impression and career could be spoiled.

Be Prepared to Sacrifice

Being a trainer, you are often given a free membership at gym. But as you gain some experience at the gym, your client base expands and you may start seeing the clients at the gym while you are on your break. So, you rarely get any free time for doing what you want. Although, you know it’s your downtime, your clients don’t know it. They are always curious about their health and pose you a lot of questions all the time. Here you have to sacrifice your downtime by answering to their questions. Never feel reluctant in giving them tips, knowing the fact that they are not paying you for this.

Be Encouraging

You are in a profession where you have to support your clients mentally and physically. People always need your support and encourage so never let them down or deter them by your attitude. Remember, everyone like good trainers who are supporting and helping. If you want your clients to come back to you, always give them a helping hand. Polish their skills and you will notice your client base hover without much struggle.

These are the four tips by following which you can earn a respectable name as personal trainer.

Some advises from the experts about having a healthy body are doing exeecise regularly and stay away from smoking. While exercise is certainly part of getting healthy and fit there is more to being truly healthy than just getting regular exercise. Running and weight lifting are not all there is if you truly want to be fit. You will need to be smart and make good decisions in all areas of life if you want to truly get fit. As you age, leading a healthy life and being fit will become more important than ever. Think about the last year of your life: how often have you thought “I need to get healthy” to yourself?

You will be glad to know that there are things you can do immediately to raise your health and fitness levels. Here are some tips that you can use to help yourself get fit and healthy.

You should talk to a doctor before you begin doing any sort of regular working out. The opinion and guidance of a health care professional is very important if you want to make sure that you approach “getting fit” correctly. Your doctor will help you to identify which areas in your life need the most attention. Your doctor will be able to take your history as well as your current lifestyle factors into account when helping you put together your new fitness program. Don’t try to do it all yourself especially if this is your first time following a regular exercise routine. Getting your doctor’s opinion on your starting point will help you decide exactly where you want to go and the way in which you will get there.

Ask a professional personal trainer to help you. At this point you will have at least flirted with the idea of joining your local gym (or have possibly already joined). Lots of gyms have personal trainers on hand who can help you learn about fitness and help you put together a workout that you can use to get healthy. Your personal trainer will teach you how to use the machines and gym equipment, tell you which fitness classes you should take and help you decide just how much time you should be spending working out each day. Your personal trainer will also act as your own personal cheerleader. Putting together an exercise routine of your own can be scary. Having someone by your side who not only knows what he is doing but is invested in your success can be bolstering.

If you like a particular athletic activity–join in when it is played. Dance classes are a great way to burn off calories as well as give you a workout. Take a water aerobics class. Take up hiking and rock climbing. These exercises will allow you to have lots of fun while also helping you get fit. You are more likely to get fit if you find an exercise routine that is fun. If you don’t have any fun during your workout you won’t keep doing it. How much success do you expect from something like that? Why not have fun while you get fit?

Fitness is about your entire life. There is more to fitness than some sporadic exercising when the mood strikes you. In addition to regularly working out, true fitness involves good food and healthy lifestyle choices. There are a lot of ways to help yourself succeed when you decide to get healthy. Don’t forget: fitness is just one area of a healthy life.

When starting a fitness program of any type, you can imagine what the results will be – but it can be so much more! I originally started working out in a gym in my late 20s, a year after my first husband left me. I was depressed, gaining weight, and not being the mother I should have been to my daughter. It started with a simple plan – three days a week of 30-60 minutes of cardio followed by some weight training. The personal trainer helped me navigate the machines and set me up with a schedule. Within the first month I could see and feel a dramatic difference. In three years I went from a size 14 to a 4 and dropped 25 pounds of fat. I looked great and felt even better.

In that three year span I also met my second husband, and shortly after we were married, we moved out of state. Suddenly I was in a strange place with stranger people and not a decent gym in sight. The only ones close by were very expensive, yet they didn’t even look safe. I walked and did what I could at home, but it was a huge drop in activity and my body showed it. Of course, it didn’t help that I also found out I was pregnant the first month we were married.

After our daughter was born, I felt so lousy about myself that I found a YMCA 30 minutes away and made the journey there three to four times a week. It was difficult trying to make it work, and my body wasn’t cooperating. I saw very little change and my motivation just seemed to fade. Then I found out we were moving again – and I was also pregnant again.

This time there was a YMCA much closer, and when my son was three months old I started going three to four times a week. But now I had even MORE baby weight on me and two children who really didn’t want to be away from me. My “alone” time became a struggle, and my workout (and body, therefore) showed it. I actually fought with this for three and a half years before a massive change took place.

After all this time, and additional weight gain, the group fitness coordinator, Deane, introduced ZUMBA to the YMCA. Now, for a year she kept trying to get me to take a group class and I kept turning her down. I didn’t want to be the little fat girl who couldn’t keep up. But, I thought with a dance fitness class that I could handle that. I loved it! I joined in on all the demo classes and had a blast. Not only did I see some flab disappearing, but a chronic pain I had seemed to disappear overnight. I was loving this!

And then an amazing thing happened – Deane asked if I would be interested in teaching some classes. Immediately my introverted side said NO, but then I swear God slapped me on the back of the head. I told Deane to get me the information and that I’d think it over. Within and hour (and before I had any information) I knew this is what I was going to do. I signed up for training with a senior exercise program and then ZUMBA Gold. Within months I was teaching both – and loving it!

So here I am, just a few pounds lighter, but so much firmer, holding my head up and smiling, and pulling my shy self in front of groups of people three days a week to teach exercise classes! I never would have imagined. And the best improvement isn’t my body, but my mind and emotions. And with that, the physical improvements will fall into place. Just feeling better about yourself can be a HUGE motivator to continuing to exercise.

Exercise to lose those pounds, fit into that outfit, or face an old friend, but the emotional benefits you get from exercise will, most likely, be the biggest benefit of all.

The best exercise to get that flat tummy is a topic that has been the subject of debate in the past couple of decades.  Many claim that the “Burpee” is the best one.  Others claim that the traditional planks are still the best.  Kindly refer to the details below for additional comparison details:

Burpee

If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that.

The explosive exercise—which entails going from a push-up position to a jump and back to a push-up position—hits every muscle from head to toe.

In fact, a recent study from the American College of Sports Medicine found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.

DO IT: Stand with your feet shoulder-width apart. Lower your body until your palms rest on the floor about shoulder-width apart.

Kick your legs backward into a push-up position, perform a push-up, and then quickly reverse the movement and perform a jump when you stand. That’s 1 rep.

Sourced From: https://www.menshealth.com/fitness/10-flat-belly-exercises/slide/2

Burpees comprise of a combination of push-ups and jump backs (you push yourself to perform a mini “jump”).  This is a very effective way of ripping your muscles, especially in the arms, chest and core area.  In as short as 15 minutes, 4 sets with 10 repetitions each can be performed with around 30 seconds break in between set.  Some say that burpees target the chest muscles more than the core area of the abdominals.  Some claim otherwise.  Others are of the opinion that a larger and ripped chest can offset the tummy size, making the tummy look smaller.  What is agreed upon by most fitness enthusiasts is that burpees can speed up metabolism at a shocking rate.

Planks

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.

Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.  Muscles involved in the side plank include:

Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.

Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

Sourced From: https://en.wikipedia.org/wiki/Plank_(exercise)

If you thought that 30 seconds to 1 minute is a short time, then you obviously would find it hard to believe while performing planks.  Be it the normal plank or the more challenging side planks, you will feel that 30 seconds is such a nightmare.  But the good part here is that plank target multiple muscle groups, and it is extremely beneficial in strengthening the core muscles of the abdominals.  The longer you perform a plank, the larger the strengthening in both the primary and secondary muscle groups involved and the larger the possibility of achieving the flat tummy that everyone wants.

What’s the hardest part to tone or sculpt in the body?  If you have asked this question, then you are not alone.  This question has been asked by gym enthusiasts and gym goers all over the world.  The answer to this may vary, but to date numerous people agree to one answer, and that is the Abs.

10 Minute Abs Workout – At Home

By now the majority of people know that a lean, toned stomach or six pack abs takes a lot more than just a bunch of abdominal workouts.

The consistent combination of varying intensities of cardio, total body strength training, and a clean and healthy diet (check out 4 Week Meal Plans), is key to losing the fat that resides over the ab muscles.

With that said, abs workouts – especially fast, focused and to the point ones like this one – are important for strengthening the core so that you have the strength and body integrity to do those super-effective HIIT cardio and strength training workouts (not to mention simple daily living activities), without injury. Adding this abs and obliques workout into your rotation of other will help you further tone your stomach, as well as burn off a few extra calories.

Sourced From: https://www.fitnessblender.com/videos/10-minute-abs-workout-at-home-abs-and-obliques-exercises-with-no-equipment

The proper combination of numerous kinds of exercises is the key to obtaining the sought after six pack abs.  Age and Gender do not matter as long as the right exercises are performed.  There is also no need to use exercise equipment because the body weight will be used instead.  In as short as 10 minutes, various exercises will be performed.  A fast jog in place for around 2 minutes, then an intense bout of sit-ups for another 2 minutes, followed by another 2 minutes of planks, 2 minutes of squats and the last two minutes of side planks (1 minute for each side) is a typical example of a 10 minute Abs workout routine that you can use.

Reverse Crunches with a Twist

1. Holding onto something behind head if necessary, lie face-up on the floor with legs extended directly over hips, heels toward ceiling.
2. Exhale and drive heels toward ceiling, lifting hips up a few inches and twisting hips slightly to the right.
3. Slowly lower hips to return to start, then repeat twisting in the other direction. Continue alternating.

Sourced From: https://www.shape.com/fitness/videos/10-minute-ab-workout-toned-lower-abs

If you feel that your usual 10 minute Abs workout is tiring you out, maybe you can try another routine.  A good example of such routine is the reverse crunches with a twist.  Instead of the usual forward crunch, you will be doing it in reverse, with your heels and hips primarily taking on the burden besides the core.  Twisting these two to the right and then towards the opposite direction can prove to be a challenge, and at the first try it may take more than 10 minutes.  The target here is to perform around 4 to 5 sets of this reverse crunch within 10 minutes, with 10 repetitions each.

People nowadays are so busy thus leading to being overweight or obese.  Lack of sleep and improper diet also contribute to weight gains.  In order to thwart the excess flab, basic exercises that consume 20 minutes or less can be employed.  For more information, refer to the details below:

The best 20-minute total-body workout

ANY GUY WHO goes to the gym on a regular basis probably wonders, “What workout should I do?” more often than not.

But no matter what equipment you have available, from a fully stocked super-gym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you’ve always wanted.

Well-rounded fitness means being both strong and conditioned, but a tight schedule usually causes either weights or cardio to get left out of your program. The answer is to combine them both in one densely packed circuit.

Sourced From: https://www.mensfitness.com/training/workout-routines/the-best-20-minute-workout

The important thing in a fully body workout is dedication.  If you have no equipment to use, then you use your body weight.  If you do not have enough dumbbells then you improvise by using other objects.  Just take note that whatever exercise routine you prefer, be it an upper body workout, mid body workout or lower body workout, you just have to set a goal or target.  For starters, the upper body routines are recommended as these are not as tedious as the others.

20-Minute Upper-Body Workout

1. Push-Ups

Full or on knees (20 reps)

2. Knee-Ups

Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)

3. Goal-Post Press

Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)

4. Jumping Jacks

(30 reps)

5. Upper Bells

Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

6. Jab/Cross

Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.

7. Planks with Cross-Overs

Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)

Sourced From: https://www.fitnessmagazine.com/workout/upper-body/20-minute-upper-body-workout/

A good 20 minute exercise for busy people usually comprises of numerous exercises performed in succession.  The average time for each exercise is around 2 to 3 minutes, with 10 to 20 second breaks in between.  A full upper body workout can be achieved in this duration, and the main exercises to be performed are: push-ups, jumping jacks and planks.  In between these 3 are another 4 exercises which can serve as a rest and these include: knee-ups, goal-post press, upper bells and jab/cross.  By performing these 7 exercises, every major muscle group in the upper body is targeted, and the degree of training will depend on the completion of each exercise together with the number of repetitions and sets done in succession.