Why You Should Keep a Health and Fitness Journal

Article written by Rose Sanders
Keep A Personal Health And Fitness Journal

Keep A Personal Health And Fitness Journal

A health and fitness journal can be a great asset for helping you lose weight, tone up, and stay in escape. Health and fitness journals involve so much more than writing about what you ate and whether or not you’ve exercised. It also involves paying close attention to your own thoughts, feelings, and your overall body and how it reacts to different types of foods you put in it. Diet and exercise journals can feel strange to use at first, but the more you use them, the higher the chance will be of you actually adding writing into it as a part of your daily routine. The trick to getting yourself comfortable with using a diet and exercise journal is to always have it with you, and to recognize that you can (and should) use it as a personal journal, too.

Put Thoughts and Feelings to What You Eat and How It Makes You Feel

The names of the foods that you have eaten and the amount of calories they have is just the tip of iceberg for what you should write in your health and fitness journal. When you first begin writing, start out by jotting down what you had for breakfast. If you are counting calories, then also put in the amount of calories that your breakfast contained. After you’ve written down what you had for breakfast, write about how you fell within 30 minutes to an hour.

Don’t just talk about if you feel full or still hungry. Talk about your overall mood. If you feel like you have extra energy after eating a certain breakfast, don’t forget to jot that down in your journal. If you were feeling foggy, or even depressed before you date, and your mood has changed (for better or worse) make a note of it. Don’t forget to add the time and date to each entry so that you can pinpoint the times when you start to feel hungry.

Keep a Record of the Exercises You Do and How Your Body Reacts to Them

Keep A Record Of The Workout You Do

Keep A Record Of Your Workouts

One of the best things about health and fitness journals is that they allow you to document how well your body is adjusting to certain exercises. For example, if you start off only being able to do three reps for five squats each during your first week, and then later you move to being able to five reps of ten squats, it can be extremely motivating to you. Many times we don’t often pay attention to just how much work we are putting into getting in shape, especially if it seems like the physical resorts are taking a while to show up.

With a health and fitness journal, you can go back and look at the record of all of you hard work and see where it is paying off even if it doesn’t seem like the scale is changing for you as quickly as you want it to. You can also make a note of what exercises cause you the most trouble, so that you can target those specific muscles.

Identify Any Issues Caused From Eating Certain Foods

Finally, a health and fitness journal is a great way to spot things like food allergies and sensitivities. If you notice that eating certain foods causes you to have a headache, or sends you on multiple trips to the bathroom, make a note of it in your health and fitness journal. If these foods continue to cause you trouble, bring your journal to your doctor and make them aware of the issues that you are having. You could have a mild allergy to something that you eat all the time that could be causing you several health problems.

A Health And Fitness Journal Will Help You With Your Fitness Goals

A Health And Fitness Journal Will Help You With Your Fitness Goals

Health and fitness journals can help take the frustration of keeping track of what you eat, and what exercises work best for you. Best of all, it is a record of your dedication to getting in shape. Wanting to fill every page will help keep you motivated to keep working on your goals. Also when you remember to bring your journal with you, you may feel less tempted to make poor eating choices. The healthier you eat, the better you’ll feel.

Survivor’s Guide to Breaking Up

Article written by Rose Sanders

Surviving A Break Up

Surviving A Break Up

There’s no painless way to break up. You can think that you’ve got what it takes to make this as smooth and easy as ripping off a band aid in one go, but actually things are always going to be messy when you break up. With a break up the goal is to just get through it. There are a lot of stages and a lot of pain but your ultimate goal is to just keep going. If you can push through and make it to the other side you’re going to be better off than you are now when you’re stuck in a relationship that you don’t want. So take a deep breath, summon your courage, and focus on just getting through this.

How Long You’ve Been Going out Dictates How You Can Break Up

Break ups are awkward no matter how long you’ve been together. The only thing that the length of the relationship changes is how you’re allowed to break up with someone. If you’ve only gone on a few dates and nothing is "official" yet then it would be nice if you ended things over the phone, but it’s also acceptable to text them. This is especially true if texting has been your main form of communication until now. If she texts you to set up another date and you know that you don’t want to, just tell her over text. At least she has her privacy.

If you’re in a real relationship it’s always best to do it in person. You should look her in the eyes when you do it so that no one can say that you didn’t care. Really, how you break up with someone is mostly just for show; people can judge you and decide how good you were by how the relationship ended, not by how it flourished or didn’t flourish.

Know That It’s Going to Hurt No Matter What

Coping With A Breakup

Coping With A Breakup

Even if you’re the one who’s initiating the dumping it’s still going to hurt. There’s nothing that you can do about that; it’s just the way these things go. You’re still admitting to yourself that your relationship failed, and there are things about her that you’re going to miss. Maybe not today, maybe not tomorrow, but at some point before you get into your next stable relationship you’re going to miss your ex.

Do It Fast

Breaking up does not have to be a long conversation. When you’re getting ready to end things it’s normal to be nervous or to try to shy away from that but you really need to fight it. The best thing that you can do is to be up front and honest with her about the fact that this relationship is dead. Be kind but blunt. Tell her you’re sorry, that she really did mean something to you, but you don’t think this relationship has more potential. It’s lived its life and it’s time for you both to move on.

Don’t Give False Hope

Never Make Promises You Can't Keep

Never Make Promises You Can’t Keep

There’s a chance that she’s going to ask you for another try. She might not have known things were so bad between you two, or she thinks that she can change. If there’s a part of you who really wanted to hear that you can give it a try, but the official advice is no. If you didn’t want to break up with her you wouldn’t have. You would have tried to have a serious talk without ending things. Generally, if you know that your feelings for her (or lack of them) aren’t going to change just because she wants to try again then it’s time for you to leave her.

Take Some Time for Yourself

Take Care Of Yourself

Take Care Of Yourself

After a break up it’s really important to engage in self-care. This means that you have to take some time for yourself. Focus on things that you want to do. One of the best ways to get out of a funk is to set yourself a very mild goal and then reach it. Lose five pounds, shave ten seconds off your walking time, beat a video game, whatever you choose to do should make you happy yourself and remind you that you’re a complete person without a girlfriend.

3 Tips for Saving Money on Utilities

Article written by Rose Sanders

Saving Money On Utilities Rather Than Wasting It

Saving Money On Utilities Rather Than Wasting It

Utilities is one of those expenses that you just can’t get around. Unlike other items you buy, there are no sales and you can’t use promo codes. However, just like every other service you pay for, it’s possible to save money on your bills. If you study what you’re being charged every month, there are several ways that you can potentially cut down on the amount you’re paying. Although you don’t have a choice in using electricity unless you install your own solar panels, for example, you can definitely choose how to use it more wisely. Here are three tips on how to save money in clever ways on your utility bill.

Comparison Shopping on Rates

Do Some Research About Your Options

Do Some Research About Your Options

In many cases, you don’t have to simply settle for the rate that the utility company gives you. There are often ESCOs, which are other, independent companies that deliver your energy for you. They offer competitive rates with the regular utility company, and you can compare side by side. This information isn’t at the front and center of your bill, though. You need to dig a little and see how much you’re being charged per kilowatt. It’s also possible to simply call both companies and find out what the current going rate is. The same goes for gas and water. The energy market is also constantly fluctuating, so make sure you do this a few times per year, especially if your bill changes.

Pay It on Time

Pay Your Utility Bills On Time

Pay Your Utility Bills On Time

Don’t pay your utility bill late. It’s easy to do, because unlike credit cards or loans, you don’t receive a massive late fee. However, the biggest issue with utility bills is that it’s easy to let them creep up on you. Don’t get stuck in a position where you’re not only paying a certain percentage in late fees of the bill you owe, but then realize a month has passed and get smacked with another bill. Where the utility company really gets you is with a shut-off notice, and that starts to accrue major penalties and fees. Pay it on time, and you won’t have to worry about any of these issues.

Connect with Your Utilities Company

Consult With Your Utilities Company  To Find Out  About Charges

Consult With Your Utility Companies To Find Out About Charges

One of the simplest ways to find out what’s going on with your bill and learning about ways to save money is to stay in contact with your utility company. Become a regular on their phone line and question things you don’t understand. You can also request discounts or refunds if you feel you’re entitled to them. If necessary, they also offer lots of different payment plans, emergency assistance if needed, and financial assistance if you qualify based on your income. There are lots of opportunities with your utility company to save money and programs available that they don’t openly advertise on the bill itself. Even utility company websites don’t offer complete information or useful links. Many of them are outdated and have only introduced electronic payment systems in the last few years. Don’t expect much from that side of things, but a simple phone call can go a long way in understand your bill and learning how to save money.

Dealing with Employee Lateness Effectively

Article written by Rose Sanders

Address Lateness In Employees

Address Lateness In Employees

Lateness is a huge problem amongst employees no matter what kind of company you work for. Depending on the policies regarding tardiness, though, there are a variety of ways that the issue can be handled. You never want to do anything that’s against the rules, lest you find yourself in violation of them as a manager. When you’re addressing lateness, make sure that you do it by the book, and that you record everything. Keep a log of when the employee comes in late. If you have a time clock system, you should pay attention to when the employee is clocking in. However, all of these measures are merely to protect you, should you need to utilize the information. Addressing the issue doesn’t have to be an extreme experience where the immediate result is termination. Here are three tips about how to deal with employee lateness effectively with as little conflict as possible.

Utilizing Existing Policies

For the most part, there’s a policy in place regarding employee lateness. If there isn’t, then there should be. All of these details are normally found in an employee handbook, which should be carefully reviewed and updated on a regular basis. Alongside the lateness policy should also be a description of how shifts are assigned, deadlines for calling out, and how schedules work. All of these details allow you as a manager to make the employee accountable for their actions. For example, if an employee comes in 15 minutes past their shift start, they might claim that they’ll stay until the time that it takes to make up their full shift hours. If this is inconvenient and inappropriate for you, and your workplace isn’t flexible on shift times, you’ll need the right mechanisms to fault this behavior. With a solid policy in place about shift assignment and start times, you’ll be able to point it out to the employee and tell them they’re at fault without argument. Before making accusations or taking out your frustration in an unfocused way, refer the employee to the official policy in place, and ask them to mend their ways.

Approaching an Employee Without Conflict

Handle The Lateness Situation With The Employee

Handle The Situation With Your Employees

Every type of issue with employees is different, depending on the company and individual in question. Sometimes, you’ll find that workers might be coming in late for a serious reason they haven’t told you about. A little understanding goes a long way for serious life problems. They might have a sick relative or child care issues, and are embarrassed to tell you. Always bear in mind that everyone’s reasons are different, and it’s not always due solely to indifference or bad time management habits. The best way to approach someone who’s developed a tardiness problem is with an open mind. Let the employee explain themselves before you start throwing out accusation and reprimands. You might find that there’s an actual reason, and an easy way to resolve it. This saves everyone involved a headache and maintains a productive, positive work environment.

Solutions Rather than Termination

Defuse The Tension By Assuring Him/Her That Termination Is Not Your Goal

Defuse The Tension By Assuring Him/Her That Termination Is Not Your Goal

It’s always better to find a solution to a lateness problem than to simply terminate the employee. When you get rid of staff, it means that you’ll spend a huge chunk of your time subsequently trying to find a replacement. This involves updating job descriptions, posting job listings, and in-depth interviews to make sure you’re not just going to run into the same problem with future employees. A good way to avoid all of this unnecessary work is to start by thinking about what you might offer the employee as a compromise. If the person is simply lazy, then it’ll also show in the quality of their work. On the other hand, some people just work better without having to clock in at a specific time on the hour. While that doesn’t work for certain positions where time is a huge part of the job responsibilities, in other cases it may not matter that much. It’s worth giving leeway to employees who perform at a high level and are generally helpful to have around, but just make sure you’re doling this understanding out equally.

Browser Updates Can Become A Nightmare

Browser Updates Can Become A Nightmare

Nothing is worse than booting up your browser of choice one day only to find out that it updated to a new version since the last time you used it – and the new version is hideous. This seems to happen all the time, and it can be difficult to get used to the new features or the new look at first. If you’re particularly invested in how a browser looks and acts, then it may be difficult for you to deals with the updated version. You might want to find a way to deal with the new version, but sometimes it’s not as easy as you might have hoped. If your browser just betrayed you by updating itself and turning into some hideous mutant of an Internet browser, then you might want to take heed of the following advice:

Give It a Few Days

Don't Panic

Don’t Panic

This might seem like something that is easier said than done, but if you just wait a few days, you may find that you get used to the new browser. The first time you use it is always a shock, but sometimes not much has change besides how it looks. You likely only need a few days to get used to its new appearance, so never give up on something entirely just because of how it looks the first time you use it. You may get used to it quite quickly, and then you won’t need to worry about doing anything else at all to try and change it. It’s worth giving it a chance, at least, so that you can see if you can get used to it at all.

Look for Different Skins or Themes

Try To Adapt It To You

Try To Adapt It To You

If you just don’t like how the browser looks, then you may want to look into getting different skins or themes to use. It may be just what you need in order to fix things to the point where you enjoy using the browser again. There are usually themes or skins that will change the browser to look more or less like it used to, so don’t worry about it too much if the update changes how your browser looks. There are usually ways to work around that and get back to the way things used to be.

Get Add-Ons to Fix It

If the functionality of the browser changes and you’re annoyed by the new features or old features that no longer exist, then add-ons or tweaks are what you need to look out for. There are usually add-ons that will allow you to change the functionality of the browser to how it used to be. If any features have been taken out of the browser, you can be sure that someone out there will look into how to add it back in. then you can just download the add-ons and appreciate the browser more or less how it used to be. There’s no reason to fret if you’re worried about these types of features missing. You can just download something to fix it!

Consider Rolling Back to a Previous Version

Don't Loose It! Go Back To What You Know

Don’t Loose It! Go Back To What You Know

Of course, sometimes there’s just no fixing a terrible update. Maybe you just don’t want to deal with the new features and changes, or maybe there’s a serious security issue with the new version. If that’s the case, then you may just want to roll back to a previous version. There are plenty of sites out there that will allow you to download an old version of a program for various reasons. These sites will usually have the exact version of the browser that you were used to using, so there’s no need to worry about having to deal with a terrible update. You can just roll back to the version you used to enjoy, and then you can continue using the site like normal. If you’re the type that has trouble adjusting to new versions of browsers, this is the choice for you.