Morning or evening workout?

When is the best time of the day to train? This question is one of the most often for which people are still seeking the answer, especially new trainees. Although the answer is usually about individual preference, there is some difference between times when we exercise. However, the most important about time for training is to choose one which is the most convenient for you to stay stick to it and look at as part of your lifestyle. If you are not sure how to organize your workouts in your routine, here are some of facts and benefits associated with morning and evening workout that may help you to determine your most appropriate workout schedule..

Morning workouts

Exercising right after waking up is probably not a wish of everyone and sometimes it's even not feasible because of work and other obligations, but if you are an early bird who has some time in the morning before starting with daily tasks, you could benefit so much from morning workouts.
   First, starting your day by working out speeds up your metabolism, so you will burn more calories during your day even if you are not so active after that. This is very good advantage for people who have passive work because they don't have to worry about gaining weight due to lack of activity in the rest of their day. Moreover, morning workout is also known to burn more fat because your body is relying on the energy it has before several meals that you have during your day. Therefore, people who primarily want to lose weight and reduce body fat should train in the morning if possible.
   Second, your body is rested, so you will have more power to do a quality workout instead of  "cheating" during your training session. Of course, that also depends on how did you sleep, so try to have every night enough quality hours of sleep. This is very significant for your body and health whether you are working out in the morning or not.
   Another advantage of morning workout is that you will have more energy and you will be in better mood all your day because of happy hormones endorphins that are released during workout. People also feel good and satisfied when they know that one thing on their daily list is done.  

   In addition, in the morning you are less likely to be disturbed in any way, so you can stay more committed to your fitness goals. On the contrary, waiting to workout at the end of your day can sometimes results in change of plans because you are invited to go out and you don't have time to you feel very tired and so on.

Evening workouts

   Although you are not able to workout in the morning or you just prefer to start your day with other routine which doesn't include training session, you can still get great results from exercising at the afternoon or evening.

   For example, your body is usually more prepared for working out later in the day because you have already been active and you have eaten few meals, unlike in the morning when your body temperature is lower so you will need more time to warm up properly all your muscles.
   What is also interesting is that some people feel more energy at night, even though they have been working all the day. The reason for that laying in the fact about endurance and strength levels because they are at their highest around 4-pm.
   Unfortunately, we all have bad days sometimes and we face with too much stress so in the end of the day the best thing you can do at this moment is to workout.  Exercising helps you to feel good and reduces stress. We can't control everything and everyone but you can definitely do something for yourself such as improving your mood with your evening workout and relaxing with long shower.
   On the other hand, you should be aware that for some people training late at night could disturb their sleep, while for others exercising as the last thing before bed actually improves their sleep.

   Finally, there is no real and right answer on when is the best period of our day to workout because we are all different with different lifestyles too. What is good is that whenever you workout you will benefit from it in some way. You should try all options and then choose what works the best for you. Just stay determined because it's worth it.

Written by Tamara Arapovic

8 benefits of drinking coffee

Are you one of these people who can't imagine one day without coffee? If so, don't worry about your craving for because moderate consumption of coffee can actually improve your health and overall lifestyle. Here are some of the most significant and interesting benefits of drinking coffee every day.

PREVENTS SERIOUS DISEASES

According to many researches and scientific studies, coffee drinkers have much less risks of strokes, diabetes 2, Alzheimer's and Parkinson's  disease. Regulation of blood pressure is another benefit from this black beverage so for instance people who have lower blood pressure can quickly increase it up to normal level by drinking coffee. On the other hand, the moderation is very important, so you should limit your coffee consumption to no more than 3 cups per day to get the best from it. Too much caffeine could make more problems than good effects. Approximately 300 mg of caffeine daily is safe for healthy adults. 

LESS STRESS

Did you know that even just smelling coffee has a positive affect on your brain? Reduced stress is one of the favorite benefits of people who drink coffee. This good taste and smell make them to feel so peaceful at moment. In addition, this nice aroma of fresh coffee is often the main reason which helps people to wake up with smile even when they will rather stay in bed than going to work. Morning coffee is usually one that people enjoy the most.

MORE ENERGY

It is common that people drink coffee when they feel tired and sleepy with lack of motivation. This is not without reason because coffee really increases your energy level and helps you stay more motivated for everything, so you may have more productive day if you enjoy in good cup of coffee. Why avoiding coffee and stay weak in both ways, physically and mentally if you could feel more energetic after just one cup of coffee? However, caffeine shouldn't be your replacement for quality sleep and rest.

 FAT BURNING

This one is probably the most significant reason for everyone, especially for people who struggle with weight problems. If you pay attention, you will notice that coffee is one of the regular ingredient in almost every supplement for weight and fat loss. The best time to increase the fat burning is to drink a coffee recently before your workout. In that way you will have more power for exercising and burn more calories from fat.

GREAT ANTIOXIDANT

Coffee is full of antioxidants that are sometimes even easier absorbed in people's bodies that antioxidants coming from vegetables and other fiber rich food.  In addition,  probably one of the highest diuretic is coffee that also helps women to ride of cellulite.  Therefore,  dear ladies enjoy your cups of coffee while improving your body image at the same time!

INCREASED INTELLIGENCE

Beside it helps maintain a good concentration, coffee improves rational thinking and people can also make better decisions in less time. Others interesting benefits of coffee are more inspiration and creativity so people are more productive and get better success in their work and private life too. Bearing in mind all these good sides of coffee , we could safely conclude that people who consume coffee seem to have higher level of intelligence.

MORE HAPPINESS AND LESS DEPRESSION

What a good feeling after good cup of coffee! Acting as a mild antidepressant, coffee makes you feel less depressed and even very happy sometimes.  The reason of that is the increased production of neurotransmitters like dopamine, serotonin and noradrenaline. That's why some people feel like they are so dependent of coffee but actually, more than taste of coffee it this great feeling of satisfaction after drinking coffee they like so much.

BETTER SOCIAL LIFE

There is no better way to socialize with people that having coffee with them. Comparing to other beverages, coffee is usually one of those that people love to drink slowly and in peace. Therefore, the best time for hanging out with some friends could be during consumption of coffee. Moreover, the majority of people love little surprises so buying coffee to your beloved or invite someone on coffee date is not so expensive like dinner or lunch but you can still have a great time enjoying in healthy cup of delicious coffee.

Written by Tamara Arapovic

Body transformation in few steps

You want to feel good in your own body and be proud of it, but you are not a big fun of gym or you just don't have time for long hard workouts? Don't worry, there is still a solution for you to improve your body image and your health too. The following tips are feasible for everyone so no more excuses and let's start with little changes in some of your habits.

WALK OFTEN

The first thing you should change in your life in order to improve your physical condition is to avoid car as much as you can. Try to go on foot or even bicycle whenever is possible. In that way, you will be more active in the same time while you are doing everything that you would do anyway, so later you won't need too much additional time to exercise. You can kill two birds with one stone. In addition, you won't be nervous about traffic jam or waiting for a bus. On contrary, you may feel better because walking relaxes your mind and helps drive stress away. Only disadvantage is that you will need more time to get somewhere. However, if you take all healthy benefits that you can get from being more physically active, it is definitely worth it. Of course, that doesn't mean to exhaust yourself so always listen to your body and do how do you feel at moment but just don't be too lazy!

CLIMB THE STAIRS

Another exercise that doesn't cost but it's very effective is climbing the stairs. You should practice that as often as you can rather than use elevators. When you climb the stairs, the most of your muscles are working, especially gluteus which is usually the women's primarily focus on ameliorating their body image. It won't be easy at the beginning, but stay determined and you will soon reach good physical condition and desirable figure. Beside that, elevators may stop working suddenly, so if you choose stairs, you can even avoid uncomfortable situations like staying in elevator and waiting someone rescue you from it. Needless to say how stressful you could feel if you are late somewhere, so do a favor to your body and mind- climb the stairs!

SQUATS

Squats are also very good exercise for your lower body by also working your core. People usually avoid them because they seem boring but once you see results from this movement you will start love it so much. Advantage of squats is also that you can do them wherever you want, even while you do something else. For example, why don't kill the time in quality way when you are waiting the water to boil, when you brush your teeth or you talk to someone on the phone? Doing squats will not disturb you too much but if you do them regularly, they will contribute a lot to your desired body transformation.

PUSH UPS

Although are men those known to be obsessive with well defined and big muscular upper body, the true is that some women would also like to highlight this body part. There are various exercises that will help you to get stronger and sexy upper body. For instance, push ups are efficient and effective for beginners in fitness as well as for more advanced trainees. You can do them in the morning so wake up your body with one quick workout or whenever it is the most convenient for you, just try to include them in your routine. Basing on your motivation, maybe you would like to buy some small weights for home use. They are not so expensive and they could be very useful for you and help you improve your home workouts. You can do many different exercises with dumbbells even while you are watching tv or wait your painted nails to dry completely. Finally you could feel as you are in your own private gym. Isn't that great?

BEAUTIFUL ABS

Flat tummy or even six pack, who wouldn't like that? Beside it's very nice to have well defined abs it is also very significant for our body to strengthen those muscles. We can improve posture and avoid back pain if we work regularly on our abdominals. What is important is to be aware that it is individually how much time is necessary for someone to get six pack or just better muscle definition. They become more visible in less time for people who don't have problems with weight, working out regularly and eat well. On the contrary, people who are overweight will need more time and dedication to reveal those muscles. Anyway, the key for beautiful abs is primarily in the kitchen and mix of various exercises. That means, whatever is your fitness level, healthy nutrition is necessary along with persistence and often changes of workouts. If you do different exercises, including some cardio movements, you will get better and faster results than just doing hundred of usual crunches. Circuit and interval trainings burns belly fat and strengthen your stomach the best.

CARDIO

Being engaged in some cardio activities improves your overall health and body shape too. Some of the cardio movements include riding a bike, jogging, brisk walk, dancing or even having sex. Therefore, you should find something that you enjoy the most and do it as often as you can. It will be very good if you practice a little bit of everything so you don't get bored and get the best results. Here are some ideas how you can do cardio workout and have fun. Make deal with some friends to compete in cycling, or you can just ride a bike together instead of sitting in café. If you have a dog, you may take it for a brisk walk or even light jogging. In that way, you do two things, your workout and play with your pet. Why don't have fun doing your housework? Let yourself singing and dancing while you are finishing your daily chores at home. Finally, what is better than enjoying with your partner and having amazing marathon sex which can even helps you to achieve your goal? Some people feel uncomfortable about sex, but actually being sexually active improves self confidence, and so make you more determined and motivated for everything you do. Therefore, stop being shamed about your body, and wait until it looks perfect to give yourself a pleasure you deserve. Make love to love your body and love yourself!

Written by Tamara Arapovic

Improve your life

You want to do something new and different, have more interesting life and make it better, but you're afraid of changes? This is the first big obstacle your are putting on your way to be more satisfied and happy with your life. Being afraid of any change prevents you to enjoy in your life with whole your heart. Every person is unique, and different things make us happy, so there is not a rule for perfect  life. However, there are some things that everyone should practice in order to be happier. The following steps don't require great changes and challenges, but may help you to improve your life in the way you want it to be. No one can change your life as you can. Whether is on good or bad way, only you have influence on the development of your own life.

YOUR 5 MINUTES

Nowadays is difficult to set aside some time just for ourselves. That's why many people suffer from chronic stress and feel like pawns of life which is playing with them unfairly. Allocating some time only for you and your needs can contribute a lot to your health and overall life. During this time, you can analyze your all life without influence of other people. You may think about where you are currently, what did you achieve so far, what would you like to change or not, what makes you really happy and so on. Knowing and understanding yourself is one of the most important step to every success. That helps you to see if you are on the right way to where you want to be. Moreover, socializing with yourself can be very relaxing and interesting because you will enjoy in things that you really love without need to please someone else.

EXERCISE REGULARLY

Whether you are a sport type or not, you should include some physical exercises in your routines. Beside is good for your health, being physically active also improves your mood and self-confidence. During workout your body releases a hormone of happiness named endorphin. That's why you feel less stressful, happier and more satisfied with yourself after good workout. Why not to provide yourself more often with these good feelings and better mood? In addition, you will be in good shape and have more energy. All that lead to successful life. If you are happy and satisfied with your body, you will be more confident. Believing in yourself may help you to progress in your business career as well as in your private life. When you are satisfied in both areas, you will have more fulfilling life and happier life.

ENJOY IN SMALL THINGS

When you learn to enjoy in small things, you will definitely be more satisfied in your life. If small things can make you happy, every day could be somewhat special for you. For example, if your colleague made you a coffee when you came at work, be thankful for being surrounded with good people and enjoy in nice beginning of your day. Another example is to stay character about something and then award yourself for that. That's could be anything from doing well a hard workout, to bigger aims such as finishing important projects. The following situation is very common for many people, especially for women. You saw something nice at store such as beautiful dress which is too expensive so you can't afford it currently. Instead of lamentation because you can't buy it immediately, you should go with your best friends in your favorite cafe and enjoy in some delicious beverages. Spending quality time with positive people will improve your mood, helps you forget about material things and reminds you that is more important to enjoy you in nice moments that can never be bougth. Money will come and go, but the life is one and you should enjoy it every day.

SPREAD LOVE

"Love is in the air". This is the name of one very popular song, and people like it such as they like to be loved and to love. After all, love is something that you can't buy, and you have to deserve it. That's another reason why people are so happy when they are surrounded with love-they know they are worth. Every kind of love is nice on its way. Love from family, friends or partner, all should be part of your life. However, you can't expect from others to love you and show you their feelings if you don't do the same. When you love sincerely, it is not difficult to show that, and you may feel great exchanging your feelings with your beloved ones. Just little signs of attention can make you and people around you so happy. Remember the following " The best wealth is where the true love is."

OFFER AND ACCEPT HELP

It is pretty normal that nobody is expert in everything. You should never be afraid or shamed to ask for help if you need it. It would be worse to not do something or doing it in wrong way just because you are too proud to accept someone's help. In that way, you deprive yourself from some progress in your life, and as a result you won't be satisfied as you could be. Beside is good for you to accept help sometimes, it is also nice from to offer your help when is necessary. Helping someone makes you feel useful and contribute to your higher self-confidence. Moreover, if you do someone a favor, you also do something for yourself in advance, because usually people love to return help. Finally, it is always nice to exchange knowledge and own experience with others. 

KEEP LEARNING 

Some of the things that majority of people regret the most is a lack of education or missed opportunities. You should take every chance to learn and do something new, especially things that you like and you are interested in. For instance, learning a new language has many benefits and it is never too late for that. Knowing several languages maintains your mind sharp, and it is very useful for travels. Another challenge for you can be to learn some steps of dance. That's may be very interesting and also improves your social life. One old quote says that as humans we are learning as long as we are living. Therefore, stay motivated and curious during all your life. You can be surprise how many things you can still learn and enjoy it.

SLEEP ENOUGH AND EVEN MORE

Maybe you can cheat people around you by saying that you feel great even when you are so tired, but you should never ignore signals from your body. If you are suffering from lack of sleep, you need to do something about it. When your tiredness becomes chronic, it affects your health, beauty and your life in every way. First, your concentration will decrease, your decisions could be less rational and you will need much more time to do some things. Second, you can become more aggressive or sensitive. Moreover, your metabolism will slow down when you are constantly tired, so you could even gain weight. If you don't sleep enough, your skin will lose radiance and nice complexion. To sum up, there are so many things in your life that are affected with lack of sleep. If you don't have enough hours during night, then try at least to make it up with short naps during day. It is worth it.

LAUGH, LAUGH AND LAUGH

Humor is very beneficial so try to be witty as much as you can and surround yourself with positive people who love to joke. Laughing reduces stress, risks of heart attacks, eases pains and improves your immune system. People who laugh often can ameliorate their life significantly. Good humor on regularly basis should be part of your life. There are various ways to entertain yourself, such as having fun with your friends, watching comedies, or remembering old fun things that you have done at younger age. Find your best way of entertainment and look to laughing as daily vitamin that you should have every day.

SAY "NO" ALWAYS YOU WANT

There are so many situations when people act only how others expect and not how they would like. If you are doing the same mistake, you should change this habit as soon as possible. Although is not always so easy to refuse to do something or show your real mood, you need to put yourself and your own needs on the first place. Make people understand that you can't do everything and at every moment something for them. For example, your colleagues called you for a drink after work but you would rather stay at home and relax by watching movies, enjoying with your partner, or just doing something else. If you accept invitation just to be polite, even though you are tired and not interested for going out, you will waste your time because you won't really enjoy in this situation. You won't be a better person if you always do things to please others and forget about yourself. Try to make a difference when your sacrifice is really necessary, worth of and when is not, say NO!

BE POSITIVE AND OPTIMISTIC

If you always or often think negatively, it is inevitable that negative things will happen to you. Thinking about failures before even starting to do something will take positive motivation from you. Unfortunately, many people have problems with negative attitude toward almost everything.  Being constantly under stress because of negative thoughts could make you serious health problems as well as psychological. Sometimes it's really hard to keep optimism, especially when everything seem to going in wrong way. However, never forget that everything happens with reason. Try to believe that this reason will be in your favor and be patience during bad periods. Never lose faith and be sure that after every rain, you will see the rainbow. Think positively and positive things will soon or later happen to you.  Maybe this sounds unbelievable, but according to many psychologists, the human mind is a miracle.

Written by Tamara Arapovic