Category: Health

5 Workouts You Can Easily Do At Home

If you feel like 2020 is the year where you can get back into shape, then working out at the gym might seem like a good idea. Then you see how much it will cost you each month for a membership, meet some of the judgmental people, and the experience makes you feel like you wasted your money.

Not every gym is like that, of course. Many of them are amazing places that provide an encouraging atmosphere. If you don’t feel that way or your preference is to exercise at home, then these workouts can help you to meet your health and wellness goals for the year.

Best Beginner’s Exercises to Start Today

If you haven’t been exercising in a while, then don’t push your body too far beyond its limitations. You’ll feel miserable the next day, and it might stop you from pursuing your goals. Try using these workout ideas instead to get started.

1. Press-ups

This exercise is like your standard push-up. Place your hands about shoulder-width apart while keeping your back flat. Your head to your heels should form a straight line. Then lower your body until your chest is about an inch from the ground before extending your arms up until they are straight. Repeat as many times as you can.

2. Dumbbell Squats

Hold a dumbbell in each hand. It should feel heavy, but not overwhelming. Then position your legs so that they are a shoulder-width apart. Sit back into your squat until the weights are about one inch from the floor. Keep your knees over your toes and chest out to prevent arching your back – and remember to breathe!

3. Farmer’s Walk

If your knees aren’t ready for the squats just yet, then walk around with a heavy dumbbell in each hand. Stand up tall, keeping your shoulders back. Then walk with short steps as quickly as you can. When walking around seems like it is too easy, then start going up the stairs with the weights in the same position. 

4. Lateral Raises

Stand still holding a light dumbbell in each hand. Then slowly lift them out to the side until you reach shoulder height. Don’t go any higher than that, or you’ll risk hurting yourself. You might also need to resist the urge to cheat by swinging the weights into position. Then lower the weights back to your sides. Fighting gravity will help you to build more stamina than letting it do all of the work for you.

5. Plank

Get into the press-up position, but then rest on your forearms instead of putting your weight on your hands. Keep your back straight as you tense your abdominal muscles. Your goal is to hold the position for as long as possible without allowing sagging at the hips. This workout will exercise your core without putting as much pressure on your spine.

Before you start a new workout routine, it may be advisable to speak with a doctor about your intentions. Then make sure that you give yourself time every day to go through your routine. 

How to Choose the Correct Fitbit Bands

If you want to get more out of your Fitbit, then the correct band will help you wear it as much as possible.

The best Fitbit bands will let you wear the device at work all day, while working out at the gym, and when you sleep. It must feel comfortable around your wrist.

Fitbit makes it easy to choose the correct band for your device. They provide sizing guides that let you understand if you need a small, large, or extra-large product. 

How to Measure Your Wrist for a Fitbit

It is effortless to measure your wrist to know what size is necessary for your Fitbit. All you need to have is a flexible tape with inches printed on the side. You can find them in the sewing department of your favorite store. 

Many hardware stores also offer this product, although it may be at a size or length that isn’t helpful to this process.

Place the tape measure at the center of your wrist where you plan to wear the Fitbit. Then wrap the ribbon all of the way around until you meet back in the middle. The length that it shows equates to the size of the band you need.

The sizing chart for Fitbit products is reasonably straightforward.

If your wrist was between 5.5 inches to 6.7 inches, then you will need a small Fitbit band for a successful wearing experience.

When the tape measure says that your wrist is between 6.7 inches to 8.1 inches, then you will need a large band to secure the device.

If you got a result that was bigger than 8.1 inches, then you must contact Fitbit through their website to determine if an extra-large band is available for the model you prefer. At the time of this writing, you could purchase this option for the Inspire series.

Did your tape measure say that your wrist was larger than 9.3 inches? Then there isn’t a band from Fitbit to use, but there might be a third-party product that could fit.

Sizing for the Versa Series from Fitbit

If you like the Versa series from Fitbit, then the measurements are a little different.


You can wear a small band with your device if your wrist is as large as 7.1 inches. The large band goes up to 8.7 inches. At this time, there is not an extra-large option available for that series.

If you prefer the more affordable Ace 2 or a similar model, then you’ll receive a fully adjustable band with a one-size-fits-all perspective.

What If I Don’t Have a Tape Measure?

If you can’t find a cloth or ribbon tape measure, then all you need for an accurate measurement is a ruler and a piece of string.

Wrap the string around your wrist so that you can determine the correct length. Then place that next to a ruler to determine the number of inches required for a comfortable fit. This methodology is just as accurate.

Most Fitbit bands are slightly adjustable. If you’re unsure of what size to get because you’re measurements are borderline, then always go with the next size up.

7 Ways to Tell You Need Counseling in Your Life

There are ways to tell that you need counseling in your life, like when you and your spouse or partner are always at odds with each other.

Then there are the subtle signs that don’t always get noticed. If you don’t enjoy some of the same activities that used to make you smile, then it might be time to speak with a professional about how you feel.

Here are some other ways to tell if speaking with a counselor could be beneficial.

When Should I Speak to a Counselor?

The short answer to the question is that you should speak with someone whenever it feels like it would be helpful. You can also look for some specific signals in your life that suggest the time is right to try counseling.

You are Feeling Overwhelmed

Does it feel like you have too many things to do every day? Are there issues that bother you, and it feels like there is no way to cope with them? If you find yourself in this situation, then speaking with a counselor can help to reduce your stress levels.

You Feel Tired All of the Time

Fatigue is a common physical symptom of mental health conditions. If you feel tired every day when you wake up, then it is time to speak with someone. Your doctor will also want to rule out anything serious.

You Feel Angry All of the Time

Becoming angry isn’t always a bad thing. Even moments of passing rage can be healthy. When these emotions lead you toward destructive decisions, then that is the time to so speak with a counselor.

You Experience Panic Attacks

If there is a fear that holds you back, then a counselor can help you to find a way to overcome that issue. Individuals with high intelligence often have the most phobias because of how they see the world. It can even trap some people in their homes because of the panic attacks that trigger. A little therapy can help you to get around these obstacles.

You Feel Anxious

It is normal to worry about things occasionally, but this emotion should not take up all of your time. If anxiety is creating bothersome physical symptoms, then it is time to see a counselor about your situation. This same rule also applies if you feel more apathetic about your day.

You Don’t Want to Be Around Other People

Most people can recharge when they spend a little time by themselves each day. Individuals with an introverted personality might prefer staying in than going out a majority of the time. If social situations create stressful feelings, then a counselor can help you to understand why you feel that way.

You Feel Hopeless

If it feels like life is pointless, then speak with a counselor right away. Persistent thoughts like this can lead to dangerous situations.

Talking to a counselor is a healthy decision. Most therapists have someone with whom they speak with because of the challenges they face. It might not help right away, but there isn’t much to lose with this effort.