Top 3 Brain-Boosting Spices

What do you think of when you’re considering which spices to add to your recipe? As you know, spices are tasty and easy to add to multiple dishes you cook at home, but it may come as a surprise to you to find out that some of them can also help your brain to work more effectively.

They have powerful chemicals in them that can enhance your brain function. From memory to strategic thinking, these spices can help!

Boost your brain with these spices:

1. Turmeric. Turmeric is one of the most popular spices around the world. It has a chemical known as curcumin that can help your mental function.

* Turmeric may help you fight depression, strengthen your memory, and have more positive moods. Turmeric may also help fight the plaque that can build up in your brain over time and lead to Alzheimer’s. Researchers are studying this powerful spice so it can be used to help Alzheimer’s patients.

2. Oregano. Oregano has multiple health benefits, and one of them is helping your brain. Oregano is a strong spice, but even a little bit in your cooking can make a difference in your brain.

* This spice has many antioxidants. It’s well-known for fighting free radicals that can damage your cells and tissues.

* In several studies, oregano has shown an ability to help people uplift their moods. It can reduce anxiety and depression. It may also help you concentrate and remember things better.

* The compounds in oregano have a direct impact on neurotransmitters in your body and brain. This is why it’s such a powerful way to strengthen your mental function.

3. Black pepper. You probably have this in your kitchen cupboard already, but you may want to use it more often. Black pepper has a chemical known as piperine, which can boost your brain power.

* The chemicals in this spice can help lighten your mood, strengthen concentration levels, and make you feel more relaxed.

* There’s another benefit to black pepper that researchers are focusing on right now. It’s related to Parkinson’s disease and the possibility of using concentrated black pepper to help people fight the negative brain effects of this condition.

How to Use These Spices

If you’re not used to cooking with turmeric, oregano, or black pepper, it may seem overwhelming. However, you can start off small and increase how much you use over time.

Follow these strategies:

1. Invest in fresh, high-quality herbs and spices. You may have these spices in your kitchen, but are they fresh? Spices lose their flavor and potency over time, so purchase new supplies if you’ve had them for a while.

2. Add these spices to your current recipes. Can you add one or more of them to your favorite soup or stew without hurting the classic? It’s sometimes easier to integrate spices into current dishes that you already make.

3. Discover new recipes. Consider learning to make new dishes that rely on turmeric, oregano, or black pepper for their flavor. This will help you expand your cooking skills and introduce you to new ideas.

Spices are an easy way to help your brain each day. You can add them to your meals throughout the week and watch the benefits increase over time. You may even notice a change right away. Spices are a powerful way to make your body stronger and healthier while making your cooking taste better.

If you’re trying to lose weight or want to eat healthier, drinking a little more water could make a big difference. A recent study found that adults who increased their consumption of water by 1% ate fewer calories, and less sugar, salt, fat, and cholesterol.

According to researcher at the University of Illinois, drinking 1 to 3 more glasses of water a day helped participants to cut out 68 to 205 calories, along with the other positive changes. To put that in perspective, you’d have to jog for about 25 minutes or walk for about 45 minutes to burn 200 calories.

For such significant results with so little effort, you may want to try this for yourself! Use these tips to help you drink more water and make other quick and powerful changes.

Drink More Water

Individual needs vary, so the old rule about drinking 8 glasses of water a day is just a suggestion that may or may not work for you. Talk with your doctor if you have any questions about how much water would work best.

Use these guidelines to add more water to your diet:

1. Carry a bottle. Bring a bottle of water along with you wherever you go. That way you can take sips throughout the day.

2. Add flavor. Plain water can taste great, but maybe you want a little more excitement. Add cucumber slices, ginger, or limes. You could also brew a cup of green tea or drink sparkling water.

3. Buy a filter. If your tap water has an unpleasant aftertaste, invest in a filter. They’re relatively inexpensive and easy to install.

4. Eat your water. Many foods have a high water volume. Good choices include celery, cabbage, spinach, broccoli, watermelon, oranges, and strawberries.

5. Limit alcohol. On the other hand, alcohol is dehydrating. Most experts recommend up to 1 cocktail a day for women and 2 for men.

6. Measure your intake. If you have a hard time keeping track of how many glasses you’ve had, you can use the latest technology or old fashioned methods. Browse online for free apps that will measure your total or use a water bottle with markings on the side indicating the number of ounces.

Other Ways to Make Your Diet Healthier

Staying hydrated isn’t the only easy way to easily transform your diet. There are lots of minor daily changes that add up to a major impact.

Try these simple strategies:

1. Read labels. Processed foods are the most common source of excess sugar and salt. Check the label first.

2. Order black coffee. If you cut back on sugar gradually, you may not notice what you’re missing. Try putting half as much sweetener in your coffee each day until you’re down to nothing.

3. Eat more fiber. Fiber fills you up with fewer calories. Indulge in plenty of vegetables, fruits, and whole grains.

4. Enjoy nutritious treats. Speaking of indulgences, you can still satisfy your sweet tooth. Bake an apple with cinnamon and nutmeg. Stir fresh fruit into your yogurt.

5. Control portions. Diets that are too restrictive can leave you feeling deprived and vulnerable to binging on junk foods when you have a lapse. Stay in control by enjoying smaller servings of the foods you love.

6. Cook more. Preparing your own food lets you decide on the ingredients. You can modify any dish by using less sugar or salt.

Smart lifestyle choices will help keep your mind and body strong and fit. Drinking more water is one easy habit to work into your plan for healthy living.

Working out doesn’t have to be a solitary experience. You can exercise with your partner and strengthen your health while building your relationship. Exercise is more fun if you do it with another person.

Benefits of Working Out Together

There are many benefits for couples that exercise together:

* You can motivate each other and encourage each other to reach new levels.

* You can help each other lose weight or tone the body.

* You can make lifestyle changes that carry over to other parts of your relationship and make your relationship more fun.

* You may learn new things about each other by exercising together.

* Working out together gives you a chance to spend time with each other. It an excuse to leave the kids with a babysitter and put the phones down. It can help you reconnect with your partner and deepen your love.

Easy Couples’ Workouts

Try these simple workouts you can do as a couple. They’re fun to learn and won’t take a long time to become part of your routine:

1. Go running or walking together. Running or walking are fast and easy ways to work out. They don’t require a gym membership or expensive equipment.

* By running or walking together, you can exercise at any time. It’s the type of exercise that can be done in the morning, during lunch, or after work. Walk around the block or go to a park.

* There’s no need to make the process complicated. The next time you have a free 20 minutes, take a walk together around your neighborhood.

* You may learn more about your area, enjoy nature, and have deep conversations.

2. Try a dance class together. Dancing is a fantastic way to exercise your entire body while learning a fun art form. You usually need a partner to dance, so it’s a natural way to do something together.

* You can lose weight, tone muscles, learn new skills, and discover new ways to interact with each other.

3. Sign up for a gym class. Dancing isn’t the only class available for couples. You can sign up for a variety of classes at your local gym, from aerobics to yoga classes.

* As you search for a class, verify that they allow couples and are designed for couples. Some classes are created just for couples who want to work out with their partners.

4. Remember childhood favorites. Did you love to play Frisbee as a child? Maybe you played a game of catch in the back yard or had another fun activity that you enjoyed. Try them again now, together with your partner.

* Talk about some of the best ways you liked to exercise as a child. Then, pick a couple of activities to do together. You may find that they’re a better option for you than traditional workouts.

The benefits of working out together as a couple can be tremendous. You can encourage each other as you strive toward mutual goals. You can make workouts more fun and engaging. You can even strengthen your relationship by working out together.

Remember, working out together doesn’t have to be serious or complicated. The key is to get exercise and have fun. Try it! You’ll enjoy the results!

Neuroscientists, educators, and psychologists sometimes call it cognitive shifting, but you may know it better as flexible thinking. However you describe it, it refers to your brain’s ability to shift gears from one subject to another.

Flexible thinking also plays a major role in your happiness and productivity.

Even if you know that flexible thinking is good for you, you may resist it because it feels uncomfortable or unfamiliar. However, you can overcome those obstacles with practice.

Take a look at the benefits of becoming more adaptable and strategies to help you loosen up.
Benefits of Flexible Thinking

Many studies have found that flexible thinking is associated with enhanced brain function. You’re likely to enjoy greater mental and physical health, higher levels of fluid intelligence, and many other advantages.

Consider these benefits:

1. Cope with change. Flexible thinking helps you to accept that change is natural. You’ll adapt to new circumstance faster and experience less stress.

2. Stay updated. Applying new information keeps you from becoming stuck in the past. You can master the latest technology or follow revised guidelines on nutrition.

3. Find solutions. Recognizing a wider range of options makes you more adept at resolving difficulties. You’ll see that there’s more than one way to repair your dishwasher or discipline your children.

4. Transform your relationships. You help others feel validated and respected when you look at a situation from their perspective. You’ll feel closer and encounter fewer conflicts.

5. Avoid frustration. Why miss out on life because you’re clinging to old expectations? Try a different coffee shop if your favorite hangout closes down.

Techniques to Increase Flexible Thinking

Would you believe that playing video games can strengthen your flexible thinking? Many effective exercises for your brain are simple and fun.

Try these techniques:

1. Practice mindfulness. Observing your thoughts without judgment and living in the present makes you more agile. Try meditating or just cutting back on distractions.

2. Play with words. Language affects how you think. For example, humor is often based on words having multiple meanings. Study jokes or invent your own. You could also read more poetry and drama, and work on expanding your vocabulary.

3. Invent games. Shake things up the next time you play cards. Create your own house rules.

4. Explore functional fixity. Take an ordinary object and imagine 3 alternative uses. For example, you could pick tennis balls or staple removers.

5. Talk to yourself. Stress interferes with creativity. Use your self-talk to provide reassurance and guidance when you’re feeling overwhelmed. Ask yourself questions that will clarify your priorities.

6. Alter your routine. Small steps add up when you’re trying to break out of a rut. Buy a different brand of shampoo or ride your bike to work instead of driving.

7. Exercise regularly. Physical and mental well being are interrelated. Work out at least 3 days a week and incorporate more activity into your daily life. Studies show that aerobic exercise is especially beneficial for stimulating creativity.

8. Sleep well. Rest and relaxation are also essential for keeping your brain in top condition. In addition to planning for 7 to 8 hours of sleep a night, focus on getting enough REM sleep, which is when most of your dreams take place.

9. Upgrade your diet. What you eat can strengthen or weaken flexible thinking. Cut back on processed foods, especially those high in sugar, while introducing more fermented foods into your diet. Also, omega-3 fatty acids, like those found in fatty fish, enhance many cognitive functions.

Use flexible thinking to deal with life’s challenges. You’ll feel more confident and behave more skillfully, even when you’re faced with unexpected demands or last-minute changes.

Do you feel like you have a never-ending battle with the scale? Are you tired of gaining weight that stays with you forever? The cause of your weight gain might be emotional overeating.

What is emotional overeating?

Emotional overeating is a complex topic, but it has essential elements that are easy to recognize.

Emotional overeating is defined as disordered eating that is characterized by the compulsion to eat even if you’re full. It tends to be a response to negative emotions or thoughts. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse.

Food often provides comfort for emotional eaters. But the comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health.

Luckily, there are easy steps you can take today to stop emotional overeating!

Try these strategies:

1. Figure out your triggers. In many cases, emotional overeating is triggered by an event, thought, or feeling.

* If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat.

* The most common triggers are stress and negative emotions. Other triggers can be difficult days at work, fights with your family or spouse, and issues with friends or coworkers.

* Therapy may also help you deal with your triggers.

2. Try to eat only when you’re hungry. Teach your body to accept food only when you’re really hungry instead of viewing it as a constant source of comfort.

* This step will take time because changing your eating habits is challenging. However, you can take small steps to make dietary modifications. Learn to listen to your body and pay attention to real hunger pangs.

3. Create alternative plans. For example, if you know that you overeat after a difficult meeting at work each week, then plan ahead and try to prevent it. Try substituting a more positive action that also brings you comfort or reduces your stress.

* By creating alternative plans that don’t involve eating, you will be setting yourself up for diet success.

* For example, you can plan a long walk or gym workout after work to get rid of stress.

* Instead of turning to your fridge and ice cream after an argument, you can binge watch your favorite TV shows or get on the phone with a friend.

* The key is to find other ways to deal with stress and negative emotions.

4. Surround yourself with people who care. One of the main reasons many people turn to emotional overeating is because they feel like they don’t have a support network. Do you feel alone and isolated?

* Reach out to family, friends, coworkers, and others for help.

* Build a strong support network around you that can help you deal with negativity and stress. Find those whom you can call or visit without worrying that you’re intruding or upsetting them. In turn, be open to offering them support, too.

* Explain to friends or loved ones about emotional overeating so they can understand why you overeat. Discuss effective techniques that can motivate you to stick to a diet or exercise plan. They can remind you of these techniques when you need help, without being authoritarian or critical, to help you get back on track.

Emotional overeating doesn’t have to control your life. You can fight it and overcome it with these easy strategies.

Do you avoid pharmaceutical appetite suppressants because of the many serious side effects? If so, you’ll be glad to discover that there are certain foods and spices that can help you lose weight by naturally suppressing your desire to overeat.

Consider trying these natural ingredients in your diet:

1. Ginger. Ginger doesn’t have many calories, but it has a strong, pleasant flavor, and helps you avoid overeating. It’s a popular addition to meals and teas. Ginger root and ginger tea may help you lose weight.

* Ginger can be added to smoothies, juices, and other drinks. It can also be part of curries or other spicy dishes.

* You can even eat slices of crystallized ginger.

* Ginger has fiber, amino acids, and other nutrients that promote health. It also has anti-inflammatory properties that may reduce the risk of some diseases such as diabetes or cardiovascular issues.

2. Avocado. If you regularly eat avocado, you may benefit from its monounsaturated fat, which has natural appetite suppressant properties. Avocadoes can make you feel full, so you’re less likely to crave other foods or overeat.

* Avocado is a healthy choice that has good fats. Although there are many calories and fats in avocados, they are a healthier option than junk food and sugar treats.

* Consider adding a slice of avocado to your toast in the morning. You can also add it to salads and smoothies or use it as a base for sauces and dips. You can add avocados to pancake batters, quiches, omelets, pizzas, or sandwiches. A slice of avocado on a piece of bread with meat, cheese, and tomato tastes delicious.

3. Cayenne pepper. Research shows that cayenne pepper and similar strong spices may suppress appetites and help weight loss. One study found that using cayenne pepper can actually make you eat fewer calories.

* The chemicals in cayenne pepper may help boost the metabolism and make you feel less hungry. They may also help burn fat in the body.

* Cayenne pepper can be added to your meals as you cook. It can be sprinkled on salads and added to soups. It can top almost any dish in moderation.

4. Apples. Apples are an inexpensive and convenient way to suppress the appetite. The fiber and pectin in apples can make you feel full, so you’re less likely to stray from your diet and overeat. Plus, you can enjoy these other appetite-suppressing characteristics of apples:

* Apples taste sweet without an enormous amount of calories, so they can feed the craving for sugar without resorting to eating a box of doughnuts.

* Apples take more time to chew than other foods. This gives your body the time to process what you’re eating and send signals to your brain that you’re full faster. Apples have also been shown to help regulate blood sugar levels in the body.

* The multiple varieties of apples also keep things interesting, and you’re less likely to get bored if you eat different types.

* So, the next time you’re wondering what to eat, grab an apple from the kitchen!

Enjoy these natural appetite suppressants as you diet. Keep in mind that exercise and a generally healthy overall eating plan are also important for losing weight.

Is an emotional affair just as harmful for a relationship as a physical affair? Unfortunately, it’s often difficult to save a relationship after any type of affair. It can destroy trust between partners and create an enormous amount of pain.

Learn more about emotional affairs, the risks, and the damage they cause:

1. Understand the differences between affairs. There are clear differences between emotional and physical affairs:

* A physical affair requires that you or your partner become intimate with another person and cheat.

* An emotional affair might not have any physical components. You may never even meet the person in real life. However, you share thoughts and feelings with that person that can hurt your current relationship.

2. How emotional affairs affect relationships. Emotional affairs can negatively affect relationships in many ways.

* First, an emotional affair creates a rift between you and your partner. Your partner will most likely feel betrayed and hurt by the affair.

* In an emotional affair, you may confide intimate details with a stranger that you don’t share with your partner.

* You may consider ending your current relationship and leaving your partner permanently because of the affair.

* Children can be hurt too, and they may feel betrayed or scared.

3. Why emotional affairs are dangerous. Some people think that emotional affairs aren’t dangerous because they’re not physical. However, there are other aspects to consider.

* If the affair occurs online, you may be sharing intimate and personal details with a stranger who can exploit you, your family, or one of your other connections, like your boss.

* You can be blackmailed because of an emotional affair.

* You may destroy your marriage or relationship because of this affair. Your children may turn away from you.

* You may become emotionally invested in someone who isn’t interested in you.

* You may jeopardize your career and hurt your chances of a promotion. Your boss may discover the affair and fire you.

4. Risks of emotional affairs. There are many risks involved with emotional affairs.

* The biggest issue is that emotional affairs introduce secrets and lies into your life. Deception takes hold, so your relationship suffers. You worry about your partner finding out about the new person. You try to hide them and the affair.

* There’s a risk that you may fall in love with the other person. If you do fall in love, how will your family react? Will you be able to continue in your current relationship, or will it end?

* Another risk is that you may be tempted to turn an emotional affair into a physical one. This can create many dangers, such as the possibility of blackmail, the transmittal of diseases, and the chance of pregnancy. You may come between the new love’s relationship with a different partner, which can lead to jealousy and revenge.

* The risk of losing your current partner is high because of an emotional affair. They may not be able to forgive you. Are you able to handle a separation, divorce, child support, or alimony? Are you prepared to end a relationship because of an emotional connection to another person that may not be real?

Emotional affairs can be devastating for a relationship. They can create wounds that take time to heal, and sometimes the relationship may not survive. Before you’re involved in an emotional affair, think through the risks and consider the consequences.

Changing careers can feel a bit intimidating at any age. That’s especially true when you’re considering making a major transition late in life. Then again, recent trends suggest that your chances for success may be greater than you think.

A survey by the American Institute for Economic Research found that more than 80% of respondents said they were able to launch a new career after age 45. Even when they had to take an initial pay cut, most of them were able to increase their income over time.

What does that mean for you? Sticking it out until retirement doesn’t have to be your only option when you can do something you love, even if it means making less money temporarily. Plus, with retirement ages increasing, you might be able to benefit from your new career for many more years to come.

Whether you’re a mature adult who wants to pursue your passions, reduce stress, or just enjoy a change of pace, an encore career might be just what you need.

Consider these strategies for preparing for the next stage in your professional life:

Prepare Financially

1. Cut expenses. Most career changes mean a smaller paycheck initially. You’ll feel less pressured if you trim your budget now by eating out less or selling a second car.

2. Pay off debts. For more peace of mind, work towards becoming debt-free. Pay off your most expensive debts first and stop credit card spending as much as possible.

3. Consider moving. Relocating to a less expensive area can have a big impact on your budget. Browse online for destinations that match your lifestyle.

4. Share housing. Housing is the biggest expense for most adults. Maybe you can rent a room in your home or share an apartment with a friend.

5. Delay retirement. If you can delay claiming Social Security, you’ll be entitled to bigger checks. Your monthly benefits increase for each year you continue working between ages 62 and 70.

6. Be flexible. Full-time jobs aren’t the only way to work. Consider working part-time or consulting.

Prepare Professionally

1. Research your opportunities. Teachers, registered nurses, and home health aides are among the fastest growing occupations for older workers, according to a recent report by MetLIfe Foundation. Visit your local library or browse online to find out more about opportunities that interest you.

2. Increase your skills. See what qualifications you’ll need. You may want to take evening classes to complete an additional degree or certification.

3. Strengthen your network. It’s important to keep networking even when you have a job. If you’re feeling rusty, start attending more networking events or invite a former colleague out for lunch.

4. Use social media. LinkedIn and other platforms make it easier than ever to research the job market and connect with others. Update your profiles to reflect your new ambitions. Share information and participate in relevant discussions.

5. Build support. Starting over in a new field will require time and effort. Ask your family and friends for the encouragement and assistance that you need. Team up with another mature professional who’s going through a similar transition or start a Meetup Group.

6. Gain visibility. As you’re trying to rebrand yourself, publishing and public speaking will help you to gain attention. Start your own website or contact other sites to ask if you can become a contributor. Once you have some experience, design an online workshop or give a talk at a local community center.

If you’ve been dreaming about taking your career in a different direction, start preparing now. You may find that the later stages of your professional life will be the most rewarding.

If you struggle with anxiety, you understand how terrible it can make you feel. As you work on coping with your symptoms, it’s good to know that anxiety doesn’t have to hurt your relationship. You can learn to recognize and manage it so it doesn’t come between you and your partner.

Try these strategies to help keep your relationship strong, despite anxiety:

1. Share your feelings. If you suffer from anxiety, stress, or worry, you may be tempted to hide your feelings from your partner. But hiding your feelings can lead to confusion and frustration in your relationship.

* Your partner may sense something is wrong, but your decision to hide the anxiety and stress will prevent them from helping you.

* By hiding your emotions, you risk pushing your partner away. Your partner can feel hurt because they may think you don’t have enough trust in them or your relationship to share your thoughts.

2. Avoid guessing about your partner’s feelings. Anxiety can increase if you play guessing games and try to predict what your partner is feeling. Instead of guessing, communicate with your partner and ask sincere questions about their feelings.

* Guessing or assuming what your partner is thinking is dangerous because you might guess incorrectly and end up making decisions based on totally erroneous information. Open communication is the key to healthy relationships and reducing worry.

3. Work on resolutions together. Instead of letting fear and worry take over, confront your anxiety and work on resolutions. It’s not easy to face your fears, but the alternative can lead to a damaged relationship. Discuss the issues you’re concerned about with your partner.

4. Be mindful and live in the present. Anxiety can shift your focus from the present to worrying about the future. When you suffer from anxiety, it’s easy to think about the worst case scenarios and make inaccurate predictions about the future. This can hurt your relationship.

* Instead of getting lost in your worries, spend some time planning a bright future together.

5. Deal with your thoughts. Learn to manage your negative thoughts and replace them with positive ones. Negative thoughts can create more anxiety and fear.

* If you manage your thoughts, you can reduce the anxiety. This will help you focus on the positive aspects of your relationship.

6. Learn to accept help. Although you may be able to deal with your anxiety on your own, a trained professional may be able to guide you to quicker resolutions. It’s not a sign of weakness if you decide to pursue therapy or medications to help you.

* By opening up about your issues, you can seek the help you need.

* Your partner, friends, family, and coworkers may be able to help you, too. Accept help from multiple sources as it becomes available. Avoid limiting your opportunities to alleviate the fear and worry.

* If you decide to pursue therapy or medical treatment, it’s important to stay on course. Avoid giving up after one session. You may need multiple sessions to eliminate the anxiety. You may also need to try more than one medication to see results.

Anxiety doesn’t have to control your life or relationships. You can recognize anxiety and make changes before it affects your relationships. Use these strategies and enjoy a positive difference in your relationship.

Are you making these common gym mistakes? These errors seem to be the most popular mistakes, yet they can negatively affect your health, happiness, and weight-loss goals.

Make your gym experience better by avoiding these mistakes:

1. Wearing jewelry. There is no need to show off your expensive rings or necklaces at the gym. Not only are you risking losing your jewelry or having it stolen, but you’re also making it more difficult to exercise.

* Rings can get caught up in equipment and make it harder to lift weights. Necklaces can also get tangled in equipment. They can even put your life at risk by creating a strangulation issue.

2. Wearing inappropriate clothes. Find a balance between comfortable gym clothes and revealing outfits.

* You don’t want to wear clothes that are so baggy they make it more difficult to work out. On the other hand, extremely tight and revealing outfits can be distracting for others.

* You’ll get your best results with fabrics that are comfortable, but not too baggy, moisture-resistant, and can be washed easily.

3. Using perfume. Perfume isn’t necessary at the gym, and it can actually make you smell worse as you sweat. Also, various scents can set off others’ allergies. So it’s best to avoid wearing any perfume or scented body products.

4. Eating a large meal right before you exercise. This can make you nauseous and affect your workout. It’s important to eat something beforehand because you’ll need the fuel. However, eat at least 30 minutes before going to the gym.

* Instead of eating a large meal, fill up on water and have a smaller meal or snack.

5. Setting unrealistic goals. One of the biggest issues at the gym is setting goals that aren’t realistic. For example, if you haven’t run a marathon, then avoid setting this as a goal for your first workout in months.

* Push yourself, but understand your limitations. Overdoing it can lead to serious injuries that force you to stop working out.

* You may want to work with a partner or trainer to ensure your goals are realistic.

* Be aware that it can take time to achieve big goals. You can run a marathon with the proper training and effort. But the time, training, and effort must come first!

6. Giving advice to strangers. Unless they specifically ask for your help, it’s better to avoid giving out advice or tips to strangers.

* Consider this: When you’re working out, would you enjoy getting a critique from a stranger?

* The same applies in reverse. Unless you see the other person is in danger or about to get injured, then avoid giving them tips. They may feel it’s not your place and the advice is unwelcome.

7. Not following the gym rules. Each gym has its own set of rules. Before you even begin to work out, read the gym rules and learn them by heart. If the rules state you can’t use a machine for more than an hour, then follow them.

* You can risk losing your gym membership if you don’t pay attention to the rules.

Get more out of your gym workouts by eliminating common mistakes. These strategies will alert you to the most common errors, so avoid these and you’ll enjoy a more pleasing and beneficial fitness regimen.