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25 Fitness Tips That EVERY Gym Enthusiast Needs to Know

Every great journey begins with a single solitary step. In the fitness world, we begin our journey toward health and wellness in earnest when we begin putting in the work. As many newcomers to the world of exercise have come to realize, simply working hard will not always lead to direct and effective results. Do you feel like you are hitting your limits, spinning your tires, or otherwise stalling out with your fitness progress?

To enjoy a more successful journey toward your fitness resolutions, consider incorporating 25 of these secret fitness tips that every gym enthusiast needs to know!

1. Work Your Way Up the Weights

Getting into shape through exercise and fitness requires an understanding of the journey along the way. You don’t start your weight lifting journey by going straight for the heaviest deadlift you can handle. Instead, slowly work your way up in weight until you are failing at roughly 30 to 40 seconds into your set.

The process described above is known as time under tension and is ideal for stimulating muscle growth.

2. Figure Out What Works For Your Body Type

You have probably read a thousand of those success stories that talk about trying every fad diet & every fad workout and having no results UNTIL that one thing. It’s true, all our bodies are built different and what works for your best friend, might not work for you. Korescale is a scale that uses biometric sensors to break-down your BMI, body fat, muscle mass, and body water, so you can see where you are hitting plateaus and how to get past them. Plus it’s just a really great scale for checking your weight in general. Currently 50% off through the end of the week – click here.

3. You CAN’T Outwork a Bad Diet

Spend more than five minutes with any personal trainer in the world and you will quickly learn the importance of dieting. Food isn’t just what fuels our body, it is what our body needs for us to reach all of our goals. A balanced meal consisting of complex carbohydrates, lean protein, and healthy fats can contribute toward success in the weight room and in life.

4. Purchase A Heart Rate Monitor

Whether you are trying to gain muscle or burn fat, a heart rate monitor can be a tool of expediency. Heart rate monitors can be used with mobile fitness trackers to track and analyze the intensity of your workout routine. Keeping your heart rate in the right range can lead to more productive fitness sessions. 

Use a fitness tracker and heart rate monitor combined to maximize the impact of your effort at the gym! Our favorite is KoreTrak because it’s affordable, but also has all the functions of something fancier – like an Apple Watch. Koretrak monitors heart rate, blood pressure, blood oxygen level, tracks steps, tracks calories, text message alerts, missed calls, find your phone, and time / weather / location. Click here for a KoreTrak Discount Code.

5. Target A Wide Range of Motion in the Gym

Did you know the best way to get the most out of your workout is by targeting exercises with a full range of motion? It’s true! When you target exercises with a wider range of motion, your muscles are forced to do more work per rep. This effort leads to more muscle tissue breaking down by the end of the workout, thus leading to more gains!

6. Relax And Let Your Muscles Recover

As your workout, your muscles strain and pull apart. Your body recovers from this by “refusing” the fibers and making them bigger and strong – hence the term – building your muscles. It’s important to allow your body recovery time. Hydration, stretching, a warm bath, and massage are all great ways to speed up recovery. Two products we like that can help with any pain + speed up recovery are NeckRelax and Kaydia Patch

Neck Relax makes a great product that helps you loosen and relax your body hands-free. You strain your neck more then you think when lifting and moving – clenching your jaw, etc. They are running a special for 50% off here.

Kaydia Patch we actually wear while doing cardio and when recovering. It’s a patch with nano technology that targets pain. It’s reusable and helps you keep a clean regiment (no pain pills), but without suffering through recovery days. They are also running a discount this time of year – click here for the discount code.

7. Get Comfortable With Exhaustion During Workouts

Endurance training focuses on total effort during a concentrated period of time. The goal here is to completely exhaust our muscles, so we have to prepare for exhaustion from the get-go. Pullups, pushups, squats, and rows are all great lifts to really push ourselves while defining our endurance capabilities.

8. Get In The Groove

Seriously, pump those jams. Research has shown that listening to music while working out can put you in a better mood, make you workout longer, AND increase you stamina. Since most newer phones don’t have a headphone jacks, it’s time you went wireless. DangoBuds are our pick for quality, affordability and style. Discount available here.

9. Strength Comes From Your Lower Body

If we really want to find results in the gym then we are going to have to attack our lower body with compound lifts. Compound lifts like squats, hip sleds, and deadlifts all do a great job of targeting stubborn fat. Additionally, your lower body is where the majority of your strength comes from and these exercises will prove it!

10. So Nice, We Listed It Twice – RECOVERY

Recovery really can’t be overstated. It is SO important to give your body time to heal and build. We recommend cardio or resistance training on your recovery days so you stay in the routine of working out, but also make sure you apply a muscle pain relief product and get some massages in.

We asked our resident fitness guru, Steve, what his two recovery secrets are and he said Muscle Care and LaidBack.

MuscleCare is a roll-on pain reliever for muscles. “It’s my secret weapon, most people buy a drugstore brand of pain reliever, but Muscle Care is the real deal. It works fast and actually smells good” said Steve.

LaidBack,” Steve said with a smile and a glance at his feet, “Is a foot massager that provides all over body relief.” Steve is actually using LaidBack as we speak, I didn’t even notice. He says its great for in the office and his body is so tense after a hard workout that LaidBack really helps loosen him up. Currently on sale here.

11. Meal Preparation Is the KEY to Success

The easiest way to ruin a great workout is by eating a bad meal. Limit your exposure to impulse purchases and junk food by preparing your meals ahead of time. Pick a day of the week to prepare and freeze all of your meals and you’ll never go without!

12. Low Impact, High Resistance Training Yields BIG results

Resistance bands are great for low impact, high resistance training. They help you maintain muscle mass and improve flexibility and endurance, while putting low-strain on your body. KoreTense makes some nice resistance bands and they usually have a deal on the package of 5 bands, straps, bag, etc. We like to use the resistance bands on the days we don’t make it to the gym.

13. Map Out Your Fitness Journey

Before you pick up your first weight or book your first personal training session, take some time to clarify your goals. What are you looking to accomplish? Do you want to trim fat? Build muscle? Improve your cardiovascular endurance? Specific goals will require specific workouts, diets, and supplements. Don’t waste your effort by working in the wrong direction!

14. Take Care Of Your Knees

As Baz Luhrmann says in his advice filled song, “Be kind to your knees, youll miss them when they’re gone.” Exercise can be killer on the knees. They take a lot of the impact, especially when running, fortunately knee braces can both protect them and alleviate any knee pain. Circa Knee was invented by a chronic knee pain sufferer – it’s comfortable and let’s us take workouts to the next level knowing that our knees are protected.

15. Learn Which Supplements Work Best For You

Depending on who you talk to, fitness supplements are either the best things or the worst things to ever happen to the fitness world. While there are countless fitness supplements on the market, there are a few that we would prioritize. Creatine is an ideal muscle-building supplement when used properly. BCAAs also help stimulate quicker muscle recovery. 

Talk to your personal trainer to clarify your goals while discussing the supplements that might work best for you.

16. Master the Art of Proper Hydration

Did you know that a majority of the country walks around dehydrated during the average day? It’s true, far too few of us actually drink enough water to meet our hydration needs and this problem is amplified in the fitness world. Drink enough water to ensure the health of your GI tract so that nutrients are properly absorbed. Active fitness enthusiasts should aim for roughly one gall of water a day.

17. Find Your Motivation and Make It Count

When we work on any hard task, it can help to have a motivation to call upon when we begin to struggle. Motivation can take many different forms in the fitness world. Some of us are motivated by a desire to live healthier while others want to sculpt an aesthetically pleasing body. No matter your goals, find what motivates you, and stick to it when times are tough!

18. Lock Down Your Portion Control

Learn to eat with purpose by paying attention to how your portions look on your plate. Chicken, meat, and fish should stick to portions the size of your palm. Pasta should be portioned out roughly to the size of your fist. In order to promote healthier portion control, consider utilizing smaller bowls or plates to help.

19. Adjust Your Rest Periods For Different Lifts

Taking a break during a hard routine is normal. Taking an extended break during your lift can end up causing you harm. Stick to around 45 seconds at most between sets because this will best help you to improve your endurance. As you begin lifting heavier weights, you can start extending your rest periods.

20. Master Your Form Before Lifting Heavier Weights

While it is always fun to lift heavy weights, we really need to make sure that our form is in place before doing so. Workout with a trainer or a friend so that you can get feedback on your form. Proper form while lifting can help prevent injuries while also more accurately targeting muscle groups during your lift.

21. Carefully Incorporate Cardio Depending On Goals

If your goal is to lose weight and cut down on fat, ramp up your cardio and make sure that you are staying hydrated. If your goal is to gain muscle, then you really need to limit your exposure to cardiovascular training. For strength training, make sure to incorporate a light jog or some time on the treadmill a few times during the week. 

22. Change Your Workout Routine to Inspire Results

When you walk into a fitness center, it can be easy to become overwhelmed by the many machines and weights available to you. There is a reason why gyms have so many pieces of equipment and it is because change is IMPORTANT! Change up your fitness routine to prevent boredom while maximizing your results. Your body can get used to a certain routine and that can lead to diminishing results. Changing up your routine often can keep things fresh and fruitful!

23. Find a Workout Partner to Hold You Accountable

Everything is more fun when it is done with a friend and exercise is no exception. While we understand how fun it is to lift alone, working out with a partner can be a powerful motivator. Not only will you have a friend to encourage your growth, but you will have someone to monitor your form, hold you accountable, and inspire your journey. Of course, you will offer the same thing to them!

24. Workout When It Works Best For Your Schedule

Going through college, I knew that the only time I could get a lift in was after class at night. Instead of trying to jam in an early morning lift when I knew I’d be tired, I scheduled post-class workouts. Make sure that you are always scheduling your workout routines around YOU. There is nothing wrong with waking up early or going to bed late, just fit it into your schedule and the results will come!

25. Track Your Journey Via Photographs

Whether you are trying to gain weight or trim stubborn belly fat, make sure to monitor your entire journey through photographs. Now, people might mock the fitness mirror selfie but we personally love it. These photos will work as both a reminder and a source of motivation as you push forward in your journey. 

Small changes are hard to notice, but photographic evidence is impossible to deny. Enjoy your journey, track your progress, and become the fitness enthusiast you’ve always yearned after!

Fitness Related Products We Recommend

  • KoreTrak Fitness Monitor to track your vitals and reach your fitness goals
  • KoreTense Resistance Bands for low impact resistance training that can be done at home
  • Neck Relax for neck pain recovery and all over body relief and relaxation
  • Kaydia Patch for nano technology pain relief on targeted muscles
  • Circa Knee for knee joint protection 
  • DangoBuds for powering up yourself workout by
  • listening to your favorite tunes (wirelessly!)
  • KoreScale for tracking not just your weight, but the break-down of BMI, water weight, and muscle mass.
  • LaidBack to massage your feet and relieve all over body tension during recovery
  • Muscle Care to rub on your sore muscles

Living

Pilbara Couple Helps Injured Sea Turtle Travel from Port Hedland to Broome

Shannon Jackson

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A six-hour road trip in northern Western Australia turned into a unique adventure when Emily Pledger saw an unusual post on her community’s Facebook page.

“Is there anyone going to Broome in the next few days and would like a slippery companion?” the post asked.

The “slippery companion” was a small green sea turtle found near Port Hedland, about 1,000 miles north of Perth, needing urgent help.

The male turtle was brought to a local vet with suspected “floater syndrome,” a condition where internal gases prevent turtles from diving and finding food. The turtle also had a hole in its back flipper, which could be infected.

The turtle needed to get to the Broome Native Animal Rescue Centre, which treats wildlife from the Kimberley and Pilbara regions. Normally, turtles are flown from Pilbara to Broome, but no flights were available.

The vet asked the community for help, looking for someone with room in their car for the 370-mile trip. Emily Pledger quickly offered her vehicle, even though she had never done something like this before.

“It wasn’t really a question in my mind,” she said. “I just thought, we may as well help out — I enjoy doing little things like that. Not your everyday travel buddy.”

They named the turtle Squirt after the young turtle in “Finding Nemo.”

“He didn’t talk back to us much, but he was a good travel companion,” she laughed. “I think he knew in a way that we were helping him, so he was happy.”

When they arrived in Broome, Squirt was handed over to the Native Animal Rescue Centre.

“It was really exciting when we got to Broome because you could see him really liven up when we put him in the pool,” Ms. Pledger said.

Chris Mitchell, the coordinator at Broome Native Animal Rescue, said they would aim to rehabilitate and release Squirt once he was fully healed.

“We’ll treat it with antibiotics over a period of time, and hopefully it’ll recover fully,” he said.

Once Squirt recovers, he will be flown back to Port Hedland and released into the ocean.

Mr. Mitchell, who is also the president of Broome Shire, said transporting turtles from the Pilbara to Broome is common.

“We’ve been treating marine turtles since July 2018, and since that time we’ve probably rescued about 120-plus adult and sub-adult turtles,” he said.

While the turtles are usually flown north, urgent medical care sometimes requires community help.

“If someone’s driving up, we can get them up quicker than waiting three to five hours if there’s a flight available,” Mr. Mitchell said. “The sooner they get into care, the sooner we can treat them.”

Mr. Mitchell said it was encouraging to see community members giving their time to help an animal in need.

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Manitoba Farmer Donates Surplus Potatoes to Aid Food Insecurity

Kevin Wells

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Isaiah Hofer, a farmer from Manitoba, recently faced the challenge of dealing with an enormous surplus of potatoes. “Last year was an exceptional year for potatoes,” said Hofer, who manages around 560 hectares at Acadia Colony Farms near Carberry, Manitoba. “People who have been in this industry for the last 40 years have never seen something like this.”

The bumper crop resulted in nearly 100,000 surplus bags of potatoes, each weighing 100 pounds (45 kilograms). This excess wasn’t unique to Hofer’s farm but was seen across Canada, making it impossible to sell the surplus to other farms, which were also experiencing high yields. Hofer considered using the potatoes for animal feed or letting them decompose as fertilizer but then found an alternative solution.

An email from the Keystone Potato Producers Association introduced Hofer to the Farmlink Project, a U.S.-based non-profit that rescues surplus food and distributes it to those in need. Founded during the COVID-19 pandemic, the Farmlink Project aims to address food waste and food insecurity simultaneously. “We saw dramatic lines at food banks and food being wasted due to supply chain issues,” said Kate Nelson, chief marketing officer and co-founder of Farmlink.

Initially, Farmlink started small, renting a U-Haul and contacting farms for donations of excess produce. Over time, they scaled up their operations and have since distributed 90 million kilograms of food across North America.

Hofer wasn’t alone in his efforts. Alongside a donation from Blumengart Colony Farms in Plum Coulee, Manitoba, Farmlink received a total of 5.4 million kilograms (12 million pounds) of potatoes to distribute. Although excited, Nelson noted the logistical challenges, as not every food bank could handle such large quantities.

In Ottawa, Wendy Leung, executive director of Foodsharing Ottawa, was initially overwhelmed by an email offering 100 batches of potatoes, each weighing 18,000 kilograms (40,000 pounds). Foodsharing Ottawa, a small organization that rescues and redistributes surplus food, faced the challenge of finding a forklift, temperature-controlled storage, and extra volunteers to manage the donation.

Despite the complexities, Leung was determined to make it work, recognizing the potential to feed tens of thousands of people. Back on Hofer’s farm, he and Nelson coordinated the logistics, with Hofer providing the labor and securing support from local charities and the McCain food company. Simplot Canada contributed packaging, helping to offset the estimated $30,000 cost. In the end, 115 trucks delivered the potatoes to various locations, including Toronto, B.C., San Diego, and New Mexico.

The donation, one of the largest Farmlink has managed, showcased the power of collaboration. “It’s about being brave and trusting the process,” Nelson said. “It really is collaboration at the end of the day.”

In Ottawa, Foodsharing managed to distribute the potatoes in partnership with local organizations like Care Centre Ottawa, Lion Hearts, and Deep Roots Food Hub. “Together, we actually gave back to over 50 local organizations, benefiting countless individuals and households,” Leung said. Remarkably, all the potatoes were claimed within eight to nine days, highlighting both the popularity of potatoes and the extent of food insecurity in Canada.

During an interview on The Current, Leung thanked Hofer directly, saying, “You have no idea what this means to the community. We call it the Ottawa Great Potato Rescue.” Hofer, in turn, expressed his gratitude for the opportunity to help. “When you’re blessed with so much, it’s just good to give back. I’m glad we could do that.”

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Forests to Be Preserved to Enhance Biodiversity

Shannon Jackson

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Over 8,000 hectares will be preserved to enhance wildlife and biodiversity. Forestry England’s new initiative will focus on four areas: Castle Neroche in Somerset, Kielder Forest in Northumberland, Newtondale in North Yorkshire, and Purbeck in Dorset.

The project will encompass various activities, such as reintroducing species like butterflies, rare plants, and beavers, and relocating fungi to restore soil health.

Andrew Stringer, head of environment at Forestry England, stated, “We will reduce our interventions in these four areas, allowing nature to transform the forest landscape.”

Despite welcoming visitors, these areas will still contribute to sustainable timber production through a novel forestry model.

Stringer emphasized that while the exact changes are unpredictable, this uncertainty is integral to the experimental approach, allowing natural processes to shape each area over time.

“We believe these areas will become richer in nature, benefiting surrounding landscapes,” he added.

Forestry will continue to play a crucial role, but the long-term advantages of reduced intervention will be significant for climate resilience, reversing biodiversity loss, and providing societal benefits such as natural flood mitigation, soil health, air quality, and carbon storage.

Funded by the Government and Forest Holidays, the project will be supported by experts in nature restoration and scientific data collection to monitor its progress.

Forestry England, overseeing more than 250,000 hectares nationwide, aims for this initiative to set a precedent in sustainable forest management.

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Teen Overcomes Rare Disease with Innovative Treatment at Royal Stoke

Shannon Jackson

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A 13-year-old girl named Kai Xue has become the first person to recover from a rare and challenging medical condition known as Wild syndrome, thanks to groundbreaking treatment at Royal Stoke University Hospital. This condition, which affects only 21 people globally, leads to severe swelling due to lymphatic fluid accumulating in the abdomen, along with the growth of warts.

Kai’s journey to recovery was long and involved many hospital visits. Her condition puzzled many doctors until she was referred to Royal Stoke, where a revolutionary procedure was performed. The doctors at the hospital managed to block and fix a leak in her liver, which was crucial for treating her symptoms. After five intense weeks of care, Kai was able to go home.

Her mother, Ning Chen, shared their relief and happiness about finally finding a cure after years of searching. “After visiting numerous hospitals and trying various treatments, including trips to China, it’s almost unbelievable that we are finally heading home cured,” she said.

Dr. Mona Mossad, a leading expert in lymphatic interventions, played a key role in this medical breakthrough. Initially, the team tried to enhance lymphatic drainage by dilating Kai’s thoracic duct, a method previously attempted with limited success in adults in the UK. When this did not yield the desired results, further tests pointed them towards a leak in Kai’s liver.

This discovery led to a complex procedure involving the use of specially ordered tiny needles to work on Kai’s smaller, delicate vessels. The successful repair involved sealing off the leak with a special surgical adhesive and draining an extensive 28 liters of fluid from Kai’s abdomen.

Dr. Yvonne Slater, a consultant paediatric gastroenterologist, expressed joy over Kai’s recovery. “It’s a monumental achievement for Kai, being the first child globally to undergo and recover from this procedure,” she stated.

Ning Chen couldn’t be more grateful to the medical team and staff at the hospital. “Kai means the world to me, and I am so thankful to everyone who has supported us through this journey,” she said, praising the exceptional care and effort provided by the hospital staff.

Kai’s successful treatment marks a significant milestone in medical history, offering hope and a potential new treatment path for others suffering from similar rare conditions.

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A Century of Achievement: 100-Year-Old WWII Veteran Receives College Diploma After 60 Years

Kevin Wells

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Jack Milton, a remarkable 100-year-old World War II veteran, experienced a momentous occasion that many only dream of: receiving his college diploma, a milestone that was 60 years in the making. At a special ceremony held at the University of Maryland Global Campus, Milton was not only there to celebrate his centennial birthday and his contributions to the school but also received an unexpected graduation ceremony.

Milton’s journey in education has been long and storied. He enrolled at the University of Maryland in the 1960s, back when it was known as the University of Maryland, University College. While working at the Pentagon, he pursued his studies diligently and earned enough credits to qualify for a Bachelor of Arts degree by 1966.

However, life had other plans for Milton. Before he could walk across the graduation stage, he was deployed to Vietnam, a turn of events that deeply affected him. “On my way to Southeast Asia, I had many thoughts about not being there to see my fellow graduates,” Milton shared with Fox 5 DC. This unfulfilled aspect of his life lingered with him over the decades.

The university recognized the importance of honoring Milton’s academic achievements and his extraordinary life. At the ceremony, President Gregory Fowler, PhD, expressed the honor he felt in presenting Milton with his long-overdue diploma and graduation cap. “I hereby confer upon John L. Milton the degree of bachelor of arts with all the rights and privileges thereto and pertaining. Congratulations,” Fowler declared.

Reflecting on the moment, Milton expressed a profound sense of gratitude and closure. “I’ve had many ceremonies throughout my life, fortunately, to celebrate many occasions, but this has to be the tops,” he remarked. “I feel like this is the finale of a long journey in education — and again, I keep using the word appreciative, but I can’t think of any other word.”

This special graduation marks not just the culmination of a long-awaited academic achievement for Milton but also symbolizes his resilience and dedication across a century of life’s challenges and triumphs. His story is an inspiring reminder of the enduring value of education and the importance of recognizing and celebrating every milestone, no matter how delayed.

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