Beginner Training: An Introduction

You've probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts.
 
You might have even thought to yourself, "How do they do that? I could never do something like that. Is that what I really need to be in shape? Impossible!"
 
But you don't have to be a Crossfit enthusiast to reap the benefits of strength training.
 
In fact, beginner training is a simple and effective way to start improving your health and fitness levels.
 
This guide will introduce you to the basics of beginner training so that you can start getting in shape today.
 
And so, are you ready to learn? Let's get started!

Setting Realistic Goals

You've just joined a gym, or maybe you're thinking about joining one. You're new to this whole working out thing, and you want to set some goals.
 
But where do you start?
 
Well, it's important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.
 
This may seem like a lot to take in at first, but don't worry - fitness training is not about setting the goals of "getting abs" or "big arms."
 
Again - It's all about establishing a strong base layer of physical properties and motion control.
 
Think of it as building the foundation of your house.
 
So again:

1. Build some strength
2. Build some endurance
3. Learn proper exercise form

 
These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you're new to the gym, the array of equipment and exercises can be daunting.
 
But don't worry, there is a 'secret' ... Compound exercises!
 
Compound exercises are key for any fitness training regimen, especially for beginners.
 
These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.
 
For one, they help to build functional strength, which is the type of strength that you use in everyday activities.
 
Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.
 
In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.
 
So which are the main movements we're talking about?
 
Here’s a list for you:

1. The Squat (Barbell, dumbbell, machine) - Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back
2. The Bench Press (Barbell, dumbbell, machine) - Targets the chest primarily, but also the shoulders and triceps
3. The Deadlift (Barbell, dumbbell, conventional, Romanian) - Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius
4. The Overhead Press (Barbell, dumbbell, machine) - Targets the shoulders primarily, but also the triceps and upper chest
5. The Pull-Up (Wide grip, narrow grip, neutral grip) - Targets primarily the back but also the biceps and forearms
6. The Parallel Bar Dip - Targets the chest primarily but also the triceps and shoulders
7. The Row (Barbell, dumbbell, machine) - Targets the back primarily, but also the biceps and forearms
8. The Lat Pulldown - Targets the back primarily, but also the biceps and forearms, just like the row does

 
At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.
 
As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you've hit a plateau in your weight training.
 
You add more weight, you up your reps, but you just can't seem to break through to the next level.
 
The answer, it turns out, may be as simple as taking longer breaks between sets.
 
That's right - in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.
 
By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.
 
As a result, you'll be able to push yourself harder and achieve better results.
 
So next time you're struggling to break through a plateau, remember that a little rest may be all you need.
 
Again, 1-2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn't want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out.
 
When you work out, you're actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.
 
This is why it's important to only work out each muscle group every 72 to 96 hours.
 
By giving your muscles time to recover between workouts, you'll be able to build stronger, healthier muscles.
 
Time is just the fundament, though.
 
During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:
 
1. High-quality food
2. Hydration
3. Sleep
4. Stress management
 
Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Conclusion
​
Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners.
 
It's important to set realistic goals and pick the right exercises to start with.
 
Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.
 
With time and patience, beginners will see great results from weightlifting.
 
Are you a beginner? Comment below and ask us anything! Let’s discuss it.

5 Nutrition Myths You Should Drop

It's safe to say that most of us know at least a little bit about nutrition.
 
But even with all the information available today, there are still some nutritional myths that stubbornly persist.
 
Here are five of the most common ones that you can safely forget about.

#1 Foods Make You FatWe've all been there. We overindulge on a plate of grandma's home-cooked lasagna and then promise ourselves we'll start that diet tomorrow.
 
But what if I told you that you don't have to feel guilty about eating that extra slice of pizza?
 
In fact, there are no specific "fattening" foods.
 
Because you see, it's not the type of food you eat that makes you fat, but rather the quantity.
 
Consuming more calories than you burn in a day is what leads to weight gain, regardless of the source.
 
This is called “eating in a caloric surplus.”
 
Oppositely, consuming LESS calories than you burn in a day, can make you lose weight (even if you eat McDonalds & Twinkies.)
 
This is called “eating in a caloric deficit.”
 
So go ahead and enjoy that delicious lasagne.
 
Just be sure not to go overboard with your total daily food intake and you will be good to go!

#2 Eggs Are BadContrary to popular belief, eggs are not bad for the body- in fact, they are one of the best foods you can eat.
 
This is especially true if the eggs are from a quality source, such as pasture-raised chicken.
 
Eggs from the pasture-raised chicken have a superior nutritional profile to those from factory-farmed chicken, and the nutrients in eggs from pasture-raised chicken are of a higher quality.
 
The thing is, your body can absorb and utilize nutrients from eggs better than basically any other food.
 
Even more so, the egg is the standard for the "biological value of proteins (BV)."
 
BV is a measurement that shows how well the body digests and absorbs a protein.
 
Besides… You can have eggs in a variety of tasty ways!
 
So, if you're looking for a portion of nutritious food that will benefit your body, look no further than the humble egg!
 
#3 Eating After 6A lot of people seem to think that night time eating is the enemy of good physical shape.
 
They believe that eating past 6 pm will somehow make them wake up the next morning heavier, or at least not as toned.
 
However, this myth is just that – a myth.
 
If anything, night time is the best time to have a little extra something to eat because this is when the body does most of its recovery.
 
Those who are physically active, especially, need to refuel after a long day so that their bodies can properly repair any muscle damage that has occurred.
 
So, fear not!
 
Focus on an active day, and when you finally get the time to be home, unwind with a solid meal full of nutritious, high-quality proteins, carbs, and fats!
 
And trust me here - your body will thank you.

#4 Whey Is Bad!How many of us have been shamed for enjoying a nice, refreshing glass of whey protein after a workout?
 
We're often made to feel like we're doing something wrong, that we're taking shortcuts, or somehow cheating.
 
But the truth is, whey protein is not only perfectly healthy, but it's also actually one of the highest quality proteins you can have (some even better than eggs.)
 
And contrary to popular belief, it's not a 'steroid' - it's just like the protein in food.
 
So next time someone tries to tell you that whey protein is bad for you, just smile and nod - then go home and enjoy your delicious shake!

#5 Low Carb Is KeyNowadays, it seems like everyone is on a low-carb diet. "Carbs are bad!" they say.
 
"They'll make you fat!"
 
But the fact of the matter is that carbs are not bad at all. In fact, they're a great fuel for high-intensity workouts.
 
When you eat carbs, your body breaks them down into glucose, which is then used for energy.
 
So when you're working out hard, your body needs more glucose to keep going.
 
That's why athletes often carb-load before an event or a competition!
 
They know that carbs will give them the energy they need to perform at their best.
 
Besides, carbohydrates give a fuller look to the muscles because the excess (unused) carbs get stored as "glycogen" in the muscles and the liver.
 
If you're looking to up your workout game, don't be afraid to eat some carbs and remember myth #1 - no food is inherently fattening, not even carbs!
 
Final Thoughts
Did you know the truth about these nutrition myths? Drop them for good and make your nutrition work better for you.
 
It can be tough to separate fact from fiction when it comes to healthy eating, but it’s important to do just that if you want to see results.
 
By ditching these five nutrition myths, you can focus on making healthy changes that will actually benefit your body and mind.
 
Are you ready to start living a healthier life? Let's do it!

Lee 'Nutrition Busting' Webb

Are you a gym goer who loves to party?
At first glance, these two lifestyles may seem like they don’t mix. 

With one known for promoting the benefits of a healthy lifestyle and the other being perceived as potentially damaging. 

But is it true that alcohol and fitness can't possibly coexist peacefully? 

Let's break down this complicated relationship between working out and drinking so you can make an informed decision about how best to combine your two passions.

The Traditional Fitness Paradigm

It's no surprise that gym goers take their training and nutrition practices very seriously. 

Whether they're striving towards a healthy lifestyle or aiming to achieve impressive results, many are willing to go to drastic lengths to reach their goals - including giving up other habits like drinking. 

It seems that in order to build muscle and shed fat, most gym enthusiasts have cultivated an all-or-nothing outlook when it comes to their training regimens and diets. 

Of course, the real question is whether ignoring all other habits without engaging in any moderation can genuinely lead one down the path of success quicker.

To dig deeper, let’s have a look at the effects of alcohol.

The Fun Part

Getting drunk is a universal pastime, with millions of people around the world reaching for the bottle to take away their worries or make any given night a bit more interesting. 

But why do we celebrate with alcohol? 

Some say it's to relieve stress, while others say it's simply because it tastes good. 

Regardless of why we get drunk, the end result is the same - a loss of inhibitions in an effort to dance like nobody's watching and let loose for a night!

Side-Effects Of Alcohol

Though alcohol is often lauded in pop culture and social settings, and it is fun, to say the least, it has far-reaching implications on bodily health. 

Long-term, heavy drinking can have a negative effect on nearly every system and organ in the body. 

Extended exposure to alcohol increases risks for liver damage and certain cancers, as well as a range of heart and nerve issues. 

Drinking can also exacerbate existing illnesses or lead to related problems, such as mixing medication with alcohol - an often overlooked issue in many medical discussions. 

Fortunately, reducing or abstaining from alcohol consumption usually leads to improved overall health over time, so being cognizant of one's drinking habits is essential to maintaining both mental and physical well-being.

A Bad Habit

It is well-documented that those who abuse alcohol are often part of a bigger problem: an addictive personality. 

Research suggests that this type of person not only has a drinking problem but they may also smoke cigarettes or engage in other behaviors that increase their risk for health problems. 

Individuals who struggle with addiction will usually turn to one substance or behavior as their primary means of coping. 

They avoid addressing the root causes of their challenges and instead use these substances or activities to self-medicate and attempt to feel better. 

While it is common knowledge that alcohol can have damaging effects on a person's physical health and mental well-being, those with problematic drinking habits may have additional issues beyond just misuse of alcohol.

Moderation Is Key

It's hard to deny that there are some rather conflicting messages out there when it comes to the subject of fitness and alcohol. 

While many health professionals advise us to stay away from drinking altogether, the fact remains that some people simply enjoy an occasional tipple now and again. 

The key is striking a balance between moderate, responsible drinking and maintaining a healthy lifestyle. 

As long as it’s done in moderation - and without any impairing effects on your physical activities or nutrition intake - one drink every now and then can do no harm. 

After all, a little bit of what you fancy won’t hurt... right?

Conclusions

So there you have it, everything you need to know about how alcohol and fitness affect each other. 

If you drink in moderation and focus on good habits, enjoying a drink every now and then it won't have a huge impact on your health. 

Just remember to exercise, stay hydrated, get enough sleep, and eat healthily! 

And as always, if you have any questions or concerns, be sure to consult with your doctor or dietitian. 

Thanks for reading!

Do superfoods really exist? Some people seem to think so, and they’re always touting the latest and greatest “miracle food” they’ve discovered.
 
Green smoothies, solo kale, you name it.
 
But are those foods actually that... super?
 
Let’s take a closer look at superfoods, what they are, and if they live up to the hype!

Fad Foods

There's no shortage of so-called "superfoods" on the market these days, but are they really all they're cracked up to be?
 
A lot of these foods are marketed as being packed full of nutrients and antioxidants that will help boost your health, but the truth is that many of them fall short of these claims.
 
Acai berries, for example, are often touted as being a superfood due to their high levels of antioxidants, but in reality, they don't really have any more health benefits than other common fruits like blueberries.
 
Similarly, goji berries have been hyped up as a miracle food that can help improve your immunity like nothing else, but there's no scientific evidence to support these claims.
 
So, the next time you see a food product being promoted as a superfood, do some research to see if it lives up to the hype... And keep the following thing in mind

Superfoods Are… Nutritious!

Most people think that superfoods contain a special ingredient that makes them unlike any other food.
 
But in reality, superfoods are just foods that are highly nutritious and bioavailable.
 
That means they're packed with nutrients like vitamins, minerals, antioxidants, and fiber, that are highly absorbable, so your body can use them effectively.
 
So if you're looking to boost your health, start by incorporating such foods into your diet - simple as that!
 
Now before we give you our list of the top 5 “superfoods,” let’s have a look at the two most important nutrients for the human body - protein and fats.

Protein

Most people are aware that protein is an essential part of the human diet, but what many don't realize is just how important it is.
 
Protein is responsible for countless vital functions in the body, including cell repair and growth and the production of hormones and enzymes.
 
It's no wonder, then, that protein is often referred to as the "building block of life."
 
This is why foods that are high in protein that is bioavailable are the true "superfoods!"

Fats

As any nutritionist will tell you, not all fats are created equal. In fact, some dietary fats are actually essential for good health.
 
These so-called "quality" fats can help to support the immune system, improve brain function, and promote healthy skin and hair.
 
Some of the best sources of quality dietary fat include olive oil, nuts, and avocados, which are 3 more of the foods that we consider to be "superfoods."
 
So next time you're feeling guilty about indulging in a little extra fat, remember that some types of fat are actually good for you!

An Honorable Mention

Though protein and fats are very important, there are also micronutrients that we must derive from food.
 
Just as macronutrients (carbs, fats, proteins) provide the body with energy, micronutrients are essential for growth, development, and metabolism.
 
While we only need small amounts of micronutrients, they are nonetheless essential for our health.
 
The best way to get the micronutrients our bodies need is through a varied diet that includes fruits, vegetables, whole grains, and lean proteins.
 
Now let's have a look at our list of the top 5 superfoods!
 
Eggs

While many people think of eggs as nothing more than a breakfast food, the truth is that they are one of the most healthful and versatile foods available.
 
Thanks to their high protein and micronutrient content, eggs can be used to boost energy levels, build muscle, and even help with weight loss, as they are also incredibly satiating.
 
Whether cooked in a variety of ways or yolk is eaten raw, there is no doubt that eggs are a true superfood.
 
So the next time you're looking for a quick and healthy snack, reach for an egg instead of a candy bar - your body will thank you for it.

Beef

Though it is often vilified, beef is actually an amazingly nutritious and satiating food.
 
It is an excellent source of protein, iron, and B vitamins, and it also contains high levels of zinc, selenium, and phosphorus.
 
In addition, beef is a great source of vitamin E and some, though measly, amounts of omega-3 fatty acids.
 
Contrary to popular belief, fat is not the enemy when it comes to health; in fact, these nutrients are essential for maintaining cell membranes and keeping the skin supple.
 
What's more, the fat in beef helps to promote satiety, meaning that it can help you feel full for longer after eating.
 
This is why, at least for us, beef is a top 1 regular food!

Beef Liver

Beef liver is one of those nutrient-dense foods you can't skip. It is an excellent source of protein, iron, and vitamin A.
 
It also contains a variety of other nutrients that are important for good health.
 
For example, beef liver is a good source of copper, which is essential for a variety of functions.
 
It is also a good source of zinc, which is needed for a strong immune system and proper testosterone production.
 
In addition, beef liver contains vitamin B12, which is necessary for healthy red blood cells.
 
As you can see, beef liver is a real powerhouse when it comes to nutrients. If you're looking for a food that will give you a big nutritional boost, beef liver is definitely worth considering.

Final Thoughts

All in all, superfoods aren’t really what you’ve been led to believe - they are not magical kayle or blended celery.
 
In fact, there is no wonder-food. The only real superfoods are the nutrient-dense ones that have high bioavailability.
 
That’s it!

What’s your take on superfoods? Comment below!

You've probably heard that eating fat is bad for you. But what does that mean, exactly?
And is it really as bad as everyone says? In this blog post, we'll explore the science of fat and
take a closer look at whether or not it's actually harmful to your health.
We'll also debunk some common myths about dietary fat and discuss how to make healthy
choices when it comes to consuming this nutrient.
So stay tuned and let’s learn!

Types Of Fat

Now, first off it is important to remember that not all fats were created equal.
It's no secret that there are different types of fat in foods. You've probably seen "saturated fat"
and "trans fat" on nutrition labels. But what exactly do these terms mean? And how do they affect your health?
Let’s find out.

Trans Fats

Why do some cookies taste so good? Is it the sugar? The chocolate? Actually, it could be a type of fat known as trans fat.
Trans fat is created when manufacturers add hydrogen to liquid vegetable oil, which turns the oil
into a solid/semi-solid.
This process, called hydrogenation, makes the food more resistant and thus, gives it longer shelf life.
Trans fats are often found in processed foods such as cookies, crackers, and frozen pies.
They are also used to fry fast food. While trans fats can give food a richer flavor and texture,
they come with some serious health risks.
For one, trans fats are not particularly valuable for the body, and they are literally one of the
worst quote on quote "nutrients" you can consume. This is the type of fat you should avoid at all costs.

Saturated Fats

Over the past few decades, saturated fats have gotten a bad rap. We've been told that they're the enemy, responsible for everything from heart disease to obesity. But are they really as bad as we've been led to believe?
Recent studies have called into question the link between saturated fats and health problems.
In fact, some research suggests that saturated fats may not be as harmful as we thought.
[1] And, in moderation, they may even have some health benefits. So what does this all mean? It's still important to not go overboard with your intake of saturated fats.
But we may need to reconsider our current beliefs about saturated fats and their impact on our health.

Monounsaturated Fats

Let's talk about monounsaturated fats! You probably have some in your kitchen right now, masquerading as olive oil or avocado or even peanuts. But what exactly are they? What do they do? And why s
hould you care?
Monounsaturated fats are a type of fat found in certain plants and animals. Unlike saturated fats, which are solid at room temperature, monounsaturated fats are liquid.
They're also considered "healthy" fats because they have a good fatty acid profile. These are the fats you should consider getting some of but should avoid cooking at high temperatures, due to their unstable nature.
Nevertheless, it's always a good choice to add some olive oil to your salad!

Polyunsaturated Fats

We all know that fats are essential for our health. But not all fats are created equal.
While some fats, like trans fats, can be bad for the body, other types of fats, like
polyunsaturated fats, actually help to protect the heart, brain, and many other systems in the
body. Polyunsaturated fats can be found in foods like fish, nuts, and seeds. The two main classes of polyunsaturated fats are omega-3 and omega-6 fatty acids. These fatty acids are beneficial for the heart because they help to lower cholesterol levels and reduce inflammation (if omega 3 and 6 are in the proper ratios.) All in all, polyunsaturated fats are a must on your menu!

Functions Of Fat

You might have been led to believe that all fat is bad for you, but that's not actually true!
Fat is an essential nutrient that serves a variety of different purposes in the body. For one, fat helps to promote satiety, which means it can help you feelfull after eating and prevent overeating.
Fat is also necessary for the absorption of certain vitamins and minerals, and it helps regulate cell function and maintain body temperature. So next time you're feeling guilty about indulging in fatty food, just remember that fat isn't inherently evil-it's actually an essential part of a healthy diet... if it comes from the right sources!

Top 5 Food Sources

From what you’ve learned so far, we can come down to a couple of main points. First off, you should avoid/limit trans fats as much as possible-those are fats from fried foods and any store-bought, packaged sweets, like cookies and cakes.
Secondly, saturated fats from animal products like meat and butter are not inherently evil. They can be a part of your nutrition, and it is best to find quality, grass-fed & pasture-raisedanimal products.
Thirdly, the majority of fat in your diet should come from monounsaturated and polyunsaturated
fats. Last but not least, an important mention here is that optimal daily fat intake forms in the range of
0.35-0.45g of fat per pound of bodyweight.
If you were to sign up for nutrition coaching with us, here are the top 7 fat-rich foods that would
be on your menu!
1.Avocados
2.Macadamia nuts
3.Salmon
4.Sardines
5.Olive oil
6.Butter
7.Beef

The Verdict

Dietary fat is essential for the body as it helps in the absorption of vitamins and minerals.
It also helps in the production of hormones, provides energy, regulates cell function and brings about the feeling of satiety.
Fatty acids are also necessary for the development and function of the brain and nervous system.
So, the verdict is... dietary fat is not bad for the body but actually essential!
You just have to find the right sources of fat.

Paying full attention to what you are doing increases the odds of having a successful result.
Do you ever feel like you are doing everything and nothing at the same time?
This happens because there are too many distractions coming your way. Simultaneous phone notifications, personal interruptions, and thoughts make your brain work against the clock to process the incoming information.
In the present culture of success, feeling disorganized and unable to deliver proper results can trigger overwhelming emotions and undesired behaviors. Anxiety, sadness, rumination, procrastination, and unproductivity are the most common responses to multitasking. Additionally, it can negatively impact teamwork and socialization.
Is there anything you can do to help your brain focus? The answer is yes.

Your brain at work: processing the information

Your body has six senses: hearing, sight, taste, smell, touch, and movement. They each have different types of receptors that receive information from the outside and transmit it to the brain for processing. The brain then organizes, prioritizes, and decodes this information to give the best possible response. 
The amount of information you are receiving can become an attention thief. Luckily, the brain becomes selective using a filtering process. To preserve itself from overloading, it does not give the same amount of work and spotlight to every stimulus. This is key to optimizing your focus.

Attention control: Can you manage your attention?

In 2020, the prestigious journal Frontiers published a study on attention control. The authors define it as the capacity to have control of your attention regardless of the positive or negative characteristics of the incoming stimuli.
There are two fundamental mechanisms to take control of your attention:
Attentional shifting: this refers to disengaging your attention from one specific situation and consciously paying attention to something else.
You can use this resource according to your priorities. If you are doing something important that you need to get done, you should avoid shifting your attention to something less meaningful.
However, if you are scrolling on social media or watching Netflix and you need to have something done, attentional shifting is a must. It’s a conscious mechanism that you can master with will and determination.
Attentional focusing: this refers to focusing your attention on one particular situation, and not letting new stimuli distract you.
The success of this resource depends on self-discipline, it’s all about resisting the urge of doing something else. Staying a little longer, or doing one more push-up can be the difference between success or eternal procrastination.
Be Aware Of Your Automatic Behavior
Your brain has become so accustomed to grabbing your phone that it will do so even if you have no desire to look at it. Your hand just grabs your phone and starts opening apps, sending unnecessary messages, and scrolling on social media. When something like this happens to you, it means it has become a habit, an automatic behavior. They are unconscious; you do them without noticing it. Be aware of these habits as they hack your concentration.
Take control Of Your Automatic Behaviors
1- Identify the automatic behaviors that hack your focus: phone scrolling, unnecessary visits to the fridge, walking around the house, opening random websites, or visiting YouTube.
2- Draw limits: Putting your phone out of your immediate reach or blocking some websites can go a long way.

Mindfulness Can Boost Your Ability To Focus

Mindfulness can be a resource to help you control your attention flow. It enables your mind to fully attend to the present moment. When you switch your attention from one thing to another, usually anxiety is playing a role. Wondering what others are doing, fears, and intrusive thoughts, are attention control enemies. Meditation practice can enable you to strengthen your mind and focus.
How Can You Start?
Have you ever tried to concentrate on your breathing just for 3 minutes? It seems an effortless task. But it can feel impossible.
1- Check your focus status. Try to concentrate on your breath for 3 minutes. How do you feel? Do you want to stop?
2- Give yourself consistency. Practice the 3-minute breathing for a week. That way, you will teach your brain to gain control over overwhelming information.  
How you handle your focus can be decisive in your life. Use it wisely.
.

Click here Getting enough protein is essential for your everyday health and well-being. Protein is essential for critical processes such as cell structure, growth, cellular processes, and immune function, among others.
Therefore, getting the right amount of protein in your diet each day is highly important. The good news is that you can get your protein intake from either vegan or animal protein.
Some people claim that there is no difference between whether you get your protein from animals or plants, whereas others state that one is better than the other.
Here we will discuss the pros and cons of each type of protein and which one you should include in your diet.

Frequently Asked QuestionsIs animal protein better than vegan protein?Research has proven plant protein is harder to digest than animal protein, meaning your body absorbs less of what it requires from plant protein, although the difference is minimal.

Is plant protein the same as animal protein?The difference between animal proteins and plant proteins tends to be whether they are complete or incomplete. Animal proteins are complete proteins and therefore contain all the amino acids essential for your diet. Plant proteins are often incomplete sources of protein. There are pros and cons to both incomplete and complete protein.

Can you build muscle with plant protein?An exclusively plant-based diet that includes high protein will support mass gains and muscle strength as a reaction to resistance training, in the same way, that an animal protein-based diet would.

The Amino Acid Content can Differ.Proteins consist of many amino acids. The human body utilizes around 20 to build proteins, and while your body can create some itself, you need to get the remaining nine amino acids from your diet.
Protein sources differ significantly in regard to what type of amino acids they contain.
Animal proteins are well known for providing complete proteins, which means they have all nine amino acids within them.
Some plant proteins, such as peanuts, wheat, and beans, lack at least one of these amino acids and are known as incomplete proteins.
However, some proteins such as soybeans and pea proteins are complete proteins and often get used in protein shakes.

Animal ProteinThe ProsAs I have touched on, animal protein is regarded as providing complete protein, which means you don't need to worry about getting the remaining amino acids from other foods.
Not only that, but it is easy to source animal protein in local supermarkets, online, or as part of protein powders or protein bars.

The ConsWhile animal protein is certainly more accessible than complete plant-based proteins, there are some unhealthy side effects if you eat too much of the same animal proteins.
For example, if you get most of your animal protein from red meat, you become more susceptible to higher blood pressure and other health issues.

Vegan Protein
The ProsPlant-based protein diets have been proved to help reduce blood pressure in comparison to diets full of animal protein.
Studies have also suggested eating a vegetarian diet also helps lower body weight, reduce cholesterol, and lower the chance of heart disease, cancer, or getting a stroke compared to those who eat meat.
Plant protein can also improve blood sugar management and help treat and prevent type 2 diabetes.

The ConsAs mentioned, the one potential downside to plant-based proteins is that the proteins might be incomplete. However, this is not the case when it comes to certain plant proteins, such as peas, which often tend to be one of the main ingredients of vegetarian and vegan protein shakes.

Vegan Protein vs. Animal Protein: Summary and Key TakeawaysIn summary, the source of protein you choose really depends on your particular needs and what you deem as reasonable side effects.
For example, if you are searching for easy ways to get complete protein into your system and you are not too concerned by the potential health side effects of eating too much red meat, then an animal-based protein diet could be the right choice for you.
Alternatively, if you are willing to change your diet to ensure you get all of your essential amino acids and you want to lower your blood pressure, among other things, then a vegan-based protein diet could be a better option.
Ultimately, it is important to maintain a healthy and balanced diet, and whichever option you choose, be sure to consume foods in moderation for the best results.

Are you convinced that you will never know how to become less lazy? Keep reading because I've compiled some tips that you can implement each day to break your habits and start being more productive.
Each person has a different idea of what is deemed as laziness. For some, getting out of bed and doing a few jobs is a lot! This could be due to many reasons.
For others, they struggle to see why others aren't as active or productive as them.
In this article, I will show you how to improve your levels of productivity rather than asking you to achieve unrealistic levels of productivity straight away.
Ready? Let's do this!

Is It Possible to Change the Habit of Laziness?It is easy to think that some people have a natural ability to go out and accomplish everything they want to do each day. It is also easy to believe you are naturally lazy and find it hard to be a go-getter.
Although many people claim habits are easy to change, it certainly doesn't feel that way sometimes.
For some reason, it's much tougher for many of us to get out of lazy habits. If you find yourself living with these habits, it's important to know it will be tough to break these habits, and it will take a lot of hard work.
But it is possible.

Three Steps to Creating New HabitsSo, how do you break these bad habits? Let's dive deeper into how to get rid of your pesky laziness habit.
Getting into the habit of regularly doing something is much easier said than done. We often find it easy to acquire bad habits with minimal effort, yet forming a positive habit can be tricky.
So, let's cut it down into three steps for you to follow until you have made this new behavior a habit you no longer have to think about, like breathing or brushing your teeth.

Specify What New Habit Will Replace an Old Lazy Habit
What productive, new habits are you keen to instill? Be really specific, as this will help you implement it.
For example, don't simply state you are going to run more. Instead, state, "I am going to do two 2km runs a week."

Remind Yourself to Do the Non-Lazy Thing
The first few days are easy. You are excited and highly motivated, and sticking to your goal is simple.
However, after a few days, you might notice as you try to slip back into your old habits. Perhaps it is raining or cold. Or maybe you just have a really busy day.
Make sure you set daily reminders, either on your phone or add your new habit to your to-do list.
Remind yourself that it is hard to change all bad habits at once, and focus exclusively on your chosen goal.
Keep it manageable. You are 100% able to handle more than you imagine, but that doesn't mean you need to push yourself to those limits each day.

Make the New Action Part Of Your Routine Until It Becomes A Habit
Before your new activity becomes automatic, implementing a routine will allow you to complete it without relying on reminders and willpower.
Try completing your new habit after something you have to do and something you want to do.
So, going back to the running example, try implementing your run after you come home from work before you settle in for the night.
You always come home from work, so you know that cue will always be accessible. And completing your run before you get too comfortable at home gives you a little reward to look forward to when you get home.
Practice this routine each day, and you will notice your new habits become part of your identity.

How Long Does It Take To Create A New Habit?It takes a fair amount of time before a new behavior becomes a habit. It is important to be realistic about your expectations and be aware that you will have to put conscious thought and effort into being productive for some time.
For some, a habit can be changed in 21 days. However, for most of us that live busy lives, it can take 66 days or longer.
The best option is to focus on one area at a time. This will help you make significant progress much quicker. Think about how much you could have changed in a year's time!
​
What Should I Do If I Mess Up?It's important to be honest with ourselves - no one is perfect. It's almost impossible to create a new habit without the odd mess up along the way.
However, during the habit-creation stage, try your best to keep your new habit on track. Just be sure not to throw the towel in and give up if you make a mistake.
One bad day is not a failure.
Tomorrow, you can get right back to it.

What Is Positive Thinking? 
Positivity is defined as the practice of being optimistic in attitude. It's the opposite of negativity, which is the tendency to see the "glass half empty" with a mental attitude focused on challenges, obstacles, and failures.
 
Being positive isn't about pretending that everything is okay and that suffering doesn't exist in the world; instead, it's about having the mindset that negative emotions are not inherently bad, that they won't last forever, and that they can be controlled and even benefited from.
 
What Are The Beneficial Effects Of Being More Positive? 
A positive attitude tends to create a feedback loop in which it sparks even more positivity and happiness. 
 
When you make an effort to draw your attention to things that are going well and sources of joy in your life, you're likely to expect these things to continue into the future. 
 
This means that positivity can make you feel more content, hopeful, open-minded, and confident — while also less insecure, anxious, and envious of others.
 
Some call this the "law of attraction," meaning you tend to attract whatever you believe. If you believe that the world is a good place and that you're worthy of happiness, you're more likely to experience this and make it real. 
 
Another way to describe this concept: "energy flows where attention goes," so what you focus on and expect to happen is likely to become true.
 
Studies show that a positive mindset can buffer against depression and anxiety and is associated with benefits including:
 
• Stronger relationships and less loneliness (since people tend to enjoy the company of others who are positive in nature)
• Better regulation of emotions, which leads to better decision making and seeing more possibilities in your life
• Longer lifespan and better health, since positivity protects against negative effects of stress
• Higher self-esteem and greater likelihood of taking chances that can improve your life
 
 
3 Ways To Practice Positive Thinking 
1. Gratitude Exercises
 
Gratitude is all about appreciating what you already have — including your health, success, knowledge, job, friends, family, and so on. This takes the focus off of what you lack or what you're jealous of others for.
 
Making an effort to be more grateful every day increases how much joy you feel and can almost instantly make you feel happier. It also encourages you to be present because it puts you in the habit of looking for positive things as they're unfolding.
 
There are lots of ways to practice gratitude, including:
 
• Keeping a gratitude list that you write every day, even for 1-2 minutes, as you list anything that went well or made you smile.
• Journaling for longer about events and people in your life that make you happy, or even writing notes of appreciation to others.
• Taking pictures often of things that make you happy or finding other ways to document meaningful experiences and relationships, such as via art, videos, etc.
 
2. Positive Self-Talk And Affirmations
 
The thoughts you have about yourself, your worth, and your capabilities will affect your actions in life. For example, if you believe that you're a worthy candidate for a job, that you listen well, and that you have a lot of value to offer an employer, you're more likely to nail an interview and get a job that you want.
 
You can boost your self-esteem by learning to speak kindly to yourself, just like you would to a friend. You do this by replacing negative self-talk with positive, reassuring words.
 
Try first writing down 10 to 20 character traits that you love about yourself. These could include how responsible, compassionate, funny, reliable, hard-working you are, etc. 
 
Keep adding to this list regularly when you recognize parts of your personality that are improving. Read this list often and make an effort for your actions to consistently line up with the traits that you already value.
 
Then, create 3 to 5 affirmations that you can repeat to yourself often when you're feeling down. These are used to encourage and motivate you at times you're feeling defeated or insecure. Here are some affirmation examples, which you can recite 5+ times daily to yourself:
 
• I am strong and always overcome hardships.
• I'm a great friend and always show up for people I love.
• I can learn from mistakes and come back even stronger.
• I take responsibility for my actions and choose to grow from these lessons.
• I can't control everything, but I can control my reaction.
 
3. Humor
 
Having a lighthearted outlook on life can go a long way in improving your relationships and self-esteem. If you can learn to look on the bright side of things and see the humor even in negative experiences, you'll be buffered from many of the negative effects of stress.
 
You can use humor to your advantage by laughing at yourself when you make mistakes instead of taking yourself too seriously. You can also practice recognizing that no one is perfect and that people are always doing unwise things, often in ways that are actually pretty funny.
 
Laughing often, frequently smiling, standing upright, and staying warm and friendly towards those around you all keep you open to positive experiences.