5 Top Health Benefits of Cycling

Cycling is a favorite pastime of many fitness enthusiasts. There are a lot of reasons why you could choose to take up cycling; it’s great for you, it’s an interesting hobby, you’ll meet great people – these are just a few of the awesome benefits. We’ll focus on some of the top health benefits you’ll get if you take up cycling.

Lower health risks

Cycling can be a good alternative or an addition to your workout. This reason is because if you enjoyed cycling when you were young, it’s most likely you will enjoy biking as an adult. The thing about biking is you don’t need special gear to enjoy cycling; you can do it indoors or outdoors. To get your cardio you can take on cycling with a group or do it by yourself. If you’re that feeling you’re able to push your intensity, you can pedal harder and switch gears based on the bike. Regardless of the intensity of the cycle it’s been known that even a moderate pace can reduce the risk of cancer. It provides all the benefits that’s expected from aerobic activity and with some extra health perks.

Build muscle

In addition to being an aerobic activity, cycling also known to build muscle. As you work through cycling routines, you’ll tone muscle in all areas of your body. Since the bike is meant to be kept upright and moving, it engages muscles throughout your body and core.

Burn calories

Another reason to take on cycling is to burn calories. Burning calories while working out will contribute to a lean and fit body. It’s known that being overweight or obese is a leading factor for several cancers, which includes breast and colorectal cancers. It has been mentioned by Exercise Physiologists, that the more active you are, the more chances are for decreasing your risk of chronic diseases.

Improve balance

Another key factor to consider when taking up cycling is your proprioception. As we tend to get older, our balance can worsen. The loss of balance and perception leads to falls, injuries, and a decline in physical activity. To keep our neurological motor running, we need to stay active to maintain our balancing skills.

Relieve stress

Finally, many have attributed cycling to sense of relief in stress. Cycling outdoor releases serotonin and endorphins.

This article was originally published on nicholasfainlight.org.

9 Tips for Training for a Marathon

Marathons boil down to the ultimate test in strength and endurance. Famous people like Oprah Winfrey, former President George W. Bush, Katie Holmes, Pamela Anderson, Will Ferrell, and Ryan Reynolds have all put in the dedicated training that goes with completing the 26.2-mile course. It is by no means a simple feat and requires dedicated training to complete.

To compete and excel in a marathon, the proper steps can make a difference.

Track your training

Keep track of each detail like daily mileage and run times and how your body is feeling. Also, make a note of race distances and their times. You’ll be able to notice any patterns and correctly adjust your training schedule.

Boost mileage

Running experts recommend increasing weekly mileage by no more than 10 percent to avoid possible injury. You’ll slowly build up your endurance and stay safe while doing it.

Cut back

Successful training for a marathon also means knowing when to take it easy and give yourself rest days. Allow the body to recover and cut back every third or fourth week. Reduce your mileage a bit so you don’t strain yourself.

Mix it up

Marathon runners believe in three or four day workouts. That means one long run for increasing distance, two shorter runs that build strength and speed, and a recovery run day.

Switch up intensity

The body is undergoing tremendous exertion when training for a marathon, so it’s best for your health to alternate with a hard day and an easy day.

Utilize technology

It’s beneficial to see how your resting heart rate is doing, so a smartwatch is a great item to use for recording the rate and finding the eventual baseline number. Keep track of these stats in your training log.

Start cross-training

Your body will get stronger with moderate intensity cross-training one to two days weekly. Swimming, rowing, and cycling are three fine examples. Cross-training is also useful for the days you’re tired of running and want to mix your training routine up a bit.

Start strength training

Lifting weights or doing yoga twice a week can also fortify the body with endurance. While this kind of training helps with your marathon running, you’ll also see other benefits that last long after you run that marathon.

Listen to your body

Smart marathoners listen to their body. If you feel tired, you need to rest. Never ignore how your body is responding to training or you risk injury.

This article was originally published on nicholasfainlight.org.

How to Eat to Build Muscle

Regardless of where you are in your fitness journey, it’s never too early or too late to start eating in order to build and sustain muscle. Whether you’re working out to lose weight, want to tone up, or want to start bodybuilding, building muscle is important to a balanced fitness routine and healthy body. Any fitness journey can be challenging, but by being well-informed, you’ll find it much easier to reach your goals. Improving your diet is an important part of any fitness journey, so learn how to eat to benefit your body. Follow these tips and make gaining muscle as simple as possible.

Plenty of protein

The biggest key to building defined muscle is to eat plenty of protein. A quick answer to this aspect of your diet is to start drinking protein shakes. They’re a great way to get a huge dose of protein, especially before or after your workout. Focus on lean red meats, eggs, chicken, nuts, and even cottage cheese. If you’re eating a plant-based diet, it’s still certainly possible to get enough protein without eating meat. Learn what foods pack the biggest protein punch.

Avoid junk food

Just because some food has high amounts of protein, doesn’t mean it’ll help you build muscle. As you aim to intake more carbs, protein, and calories to sustain your workouts, that doesn’t mean you can fill the rest of the calories with pure junk food. Think about what you’re putting into your body and what nutritional value there is in it.

Find ideal times

One of the best times to eat a large amount of protein is directly after your workout. This window is the perfect time for your protein shake. As you train, you’ll break down your muscles and cause small tears, which can be repaired with amino acids found in proteins. The best time to get a high dose of protein is either about two hours before or after your workout – or both!

Eat more

As you start working out more intensely, you’ll simply need to eat more to sustain the energy your body is using. You’ll need to take in more calories, even if you’re focusing on losing weight. Like I mentioned above, at this point, it’s important to focus on the nutritional value of what you’re eating instead of pure numbers. Eating junk food that has the same caloric content is going to affect you differently than a balanced meal.

This article was originally published on nicholasfainlight.org.

6 TIPS FOR CREATING STRONG RELATIONSHIPS WITH YOUR CLIENTS

No matter how much experience you have in your industry and working with clients, you should constantly be improving how you interact with your clients. There are always ways to strengthen the relationship you have with your clients, especially if you’re a financial advisor or in some similar position where you’re closely working with clients to meet personal goals and make plans that affect their daily lives. If you’re some kind of a consultant with clients, you want to have as strong relationships as possible with them in order to best meet their needs and keep them happy. Here are some great tips on how to create strong relationships with your clients, regardless of your career.

Discuss their specific goals

When you first start working with a client, you need to clearly establish what their goals are and how you’ll work together to meet those. Your entire role revolves around how well you can help clients work toward their goals, so you need to understand what those goals are before you can make a plan to achieve them.

Keep your promises

If you tell a client you’ll get back to them by a certain date or that you’ll send them useful information or a draft of something you’re working on, stick to these promises. While sometimes situations arise where you may not be able to keep this schedule, be sure to communicate as quickly and clearly as possible. Clients appreciate this treatment and will trust you to do the best for them.

Be honest and authentic

In your dealings with clients, be honest with them. If they’re asking for a service or focusing on a goal you aren’t sure is realistic or you don’t have much experience with, tell them that. Never try to sell a client something they do not actually need. Whoever you work with will appreciate this type of integrity and you’ll create a close bond with your client.

Stay consistent

When you tell a client how your business operates or what you’re going to do for them, stay consistent with what you say. Do not change your tune from conversation to conversation; clients notice that. Remain consistent in how quickly you respond to their emails or calls and make sure all your communication is on a regular basis.

Remain thoughtful

Throughout your time working with your client, find small ways to be thoughtful in your interactions. These gestures could include checking in with them even if you do not have a specific reason to see if they have any questions or sending a card around the holidays. Letting clients know you’re available and think of them personally can help build a stronger relationship.

Regularly touch base

Finally, make sure you regularly touch base with your clients to discuss their goals and whatever you’re working on for them. Keeping them in the loop gives them agency over the project and creates a great relationship with lots of easy communication.

This article was originally published on nicholasfainlight.com.

HOW TO MANAGE YOUR TIME WHEN YOU’RE WORKING ALONE

For people who create their own schedules, it can be challenging to figure out how to use your time in the most effective way possible. You may have occasional scheduled meetings or calls, but the majority of your work comes from a running list of projects with distant deadlines and it’s up to you to figure out what gets the highest priority and how much time you must allot to each task. This type of work schedule can be particularly challenging if you’re working from home or alone at a coworking space or somewhere else that can be distracting. Follow these pieces of advice to better manage your time and get more done.

Create a schedule

The first step to take to effectively manage your time is to create a schedule for the hours you’ll be working (or even your entire day, if you’re ambitious). You may already have a schedule or to-do list, but if you feel like it isn’t working well for you, scrap the whole thing and start from scratch. Plan out each hour of your workday and allot enough time for each task so you can clearly see what you need to do when. This schedule helps you stay on task and gauge where you are throughout each day.

Learn your productive times

This step takes some trial and error, but by consciously paying attention to how you work and when you get the most done, you can figure out what times of the day you’re the most productive. Once you learn these times, you can plan to get your most important and urgent tasks done then and push lesser projects to different times.

Time yourself

As you work on your different tasks, start timing how long it takes you to do every item. Knowing you’re being timed can push you to stay focused and avoid distractions. If you do get distracted, you can clearly see how much time was wasted; let it serve as a wake-up call. You might also be underestimating how long it takes you to get something done, so timing yourself allows you to create a realistic schedule.

Eliminate distractions

If you work on the computer, you can easily access an endless number of distractions. With cell phones, we have hours of distractions in our pockets. When you work at home, you might get distracted by what needs to be done around your house. In order to best manage your time, you must eliminate distractions; put your phone in a different room or turn it off, block specific sites on your computer while you’re working, or isolate yourself somewhere that people won’t talk to you and you won’t be distracted by what’s around you.

Craft a workspace

No matter where you’re working, you need to create a workspace for yourself that you find relaxing and helps you focus. At home, create a specific room or area where you work so you can keep your work and home life separate. In your office, personalize your space so you enjoy being there, but also in a way that’s conducive to your productivity. If you work in more public spaces, consider investing in good headphones to ignore outside noise and get materials that best fit your needs and make your job easier.

This article was originally published on nicholasfainlight.com.

6 Benefits of Working with a Personal Trainer

You may be wondering what the benefits of working with a personal trainer are or believe that anything a personal trainer can help you with, you could do on your own. Even if you’ve spent years working on your own fitness journey, there are still benefits you can gain from working with a personal trainer, even for just a few sessions. Personal trainers know the best ways to reach your goals and can help you on any part of your fitness journey. Here are a few of the many benefits you can gain from working with a personal trainer.

Know where to start

If you’re just beginning your fitness journey, a personal trainer can help you know where to start to get the best results as quickly as possible. Instead of figuring everything out yourself as you go along, a trainer can help you identify specific areas to improve and what your goals should be. You might be able to teach yourself a lot of what they tell you, but it will take significantly longer.

Overcome plateaus

If you’ve been working out for a while, you’ve likely reached a point where it seems like you’ve reached a plateau and cannot move past it. A personal trainer helps you identify the areas you can improve to continue working toward your goals and provide useful tips on how to get past a plateau point.

Motivation

Studies have shown that working out with someone else keeps you motivated. If you’re paying for a personal trainer and have set meetings with them, you’re less likely to make up excuses for why you cannot work out that day.

Learn about your body

You might think you’re pretty in-tune with your body and what works best for it, but a personal trainer can provide you with helpful advice and maybe notice some areas they can help you with. You need to understand how different aspects of your body work during a workout in order to prevent injury and see the best results.

Unique goals

You may have very unique goals in mind for your fitness journey or you may have certain physical limitations that prevent you from following a diet or fitness program exactly. A personal trainer helps you develop unique goals that work best for you and then gives you clear advice on how to work toward those unique goals, using their extensive knowledge as a trainer.

Educate yourself

A great benefit of working with a personal trainer is that they help you educate yourself on techniques to improve your fitness routine. You may have been working out for a while and are familiar with a lot, but you’re bound to find some new information from your personal trainer. You’ll ensure you’re keeping the correct form, eating the best food for your goals, and staying on track when you work with a trainer.

This article was originally published on nicholasfainlight.org.

6 BENEFITS OF FREQUENTLY CHANGING COMPANIES EARLY IN YOUR CAREER

The average worker in the United States holds approximately 11 jobs during their lifetime, according to the U.S. Bureau of Labor Statistics. This number is likely to increase by several jobs for younger workers, who seem less committed to longevity with their employers. This change in how long someone stays with a company is a direct result of there being plenty of opportunities to choose from in addition to healthy competition amongst companies to offer employees the best salaries and benefits. That said, here are some of the key reasons it pays to switch jobs early in your career.

Acquire more skills

One of the greatest benefits of switching jobs is learning new skills, according to Pay Scale. These are crucial and transferrable skills, such as writing, negotiating, making decisions, and solving problems, that can help you get better jobs in the future.

Avoid career burnout

When you stay at a job too long early in your career, you’ll tend to become more mechanical in how you perform tasks. In fact, Forbes further explains that your ideas will tend to diminish the longer you stick with one job.

Helps self esteem

Face it, as a talented professional, you have various goals you want to achieve during your career. You have a better chance of reaching them by switching jobs more frequently when you’re first starting out. For one thing, you’ll become exposed to more challenging tasks as you advance into higher-level positions. You’ll also experience a greater sense of accomplishment.

Enhances industry scope

It’s a good feeling when you can perform your job efficiently and get recognized for your efforts. Unfortunately, if you stay in a job too long, you risk falling behind on new trends or happenings in your industry, according to Forbes.

Expands your network

The more jobs you have when you’re young, the greater number of contacts you’ll make. These are people who can mentor you or help you advance into executive roles in the future. These business contacts can also be a launching pad for future business endeavors if you have a predilection toward entrepreneurship.

Increases pay and benefits

Often times, people get stuck in careers because there’s no room to move up. This issue tends to stymie both career growth and income. Although you’ll have to gauge various salaries and benefits in your industry, you can often get significant bumps in salary when you make both lateral or upward progressions in new jobs.

This article was originally published on nicholasfainlight.com.