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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

A Love Story 80 Years in the Making: WWII Veteran to Marry Near D-Day Beaches

Renee Yates

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In a tale that spans decades and continents, Harold Terens, a 100-year-old World War II veteran, is set to marry his 96-year-old fiancée, Jeanne Swerlin, near the historic beaches of Normandy, France. This remarkable event comes 80 years after Terens first set foot in France as a young corporal in the U.S. Army Air Forces, shortly after the D-Day landings that marked a turning point in the war.

Terens and Swerlin, who have been dating since 2021, share a youthful spirit and a love for dancing. Their affection for each other is evident as they talk about their upcoming wedding, with Terens declaring, “I love this girl — she is quite special.” The couple even demonstrated their fondness for dancing by grooving to “Uptown Funk” by Mark Ronson and Bruno Mars, showcasing their energy and zest for life.

During World War II, Terens played a crucial role in the aftermath of D-Day, repairing planes that had returned from France so they could rejoin the battle. He vividly recalls the mixed emotions of the time, with German prisoners of war relieved to have survived and American POWs bearing the scars of brutal treatment by their Nazi captors.

In late May, Terens, Swerlin, and their families will travel to Paris, where Terens and a few other surviving World War II veterans will be honored as part of the 80th-anniversary celebration of France’s liberation from the Nazis. This will be Terens’ fourth D-Day celebration in France, where he previously received a medal from President Emmanuel Macron.

The wedding is planned for June 8 in the town of Carentan-les-Marais, in a chapel dating back to the 1600s. Mayor Jean-Pierre Lhonneur, who noted the strong bond between the region and the United States due to the sacrifices made on D-Day, expressed his eagerness to officiate the ceremony. “Normandy is the 51st state,” he remarked, highlighting the deep gratitude felt by the French towards the American liberators.

The mayor is hopeful that an exception will be made to allow him to marry the couple, despite the legal requirement that only town residents can be wed in Carentan-les-Marais. “It will be a pleasure for us,” he said, underscoring the special significance of this union.

This upcoming wedding is not just a celebration of love between two nonagenarians; it’s a poignant reminder of the enduring connections forged in the crucible of war and the power of love to transcend time and history.

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A Cleaner Future: How One Prisoner Transformed La Joyita Jail with Recycling

Renee Yates

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Imagine living in a place so dirty that you have to cover your food with a towel to keep the flies away. That’s how Franklin Ayón felt when he was in La Joyita, a prison in Panama known for being overcrowded and dangerous. But Ayón decided to change things.

In 2012, Ayón was in jail for drug trafficking. He was shocked by the filth around him. “It was everywhere – in the corners, in the corridors,” he said. That’s when he came up with an idea called EcoSolidos. This program would involve prisoners in recycling. They would collect, separate, and sell waste. In return, they would get a reduced prison sentence.

The prison authorities liked the idea, and even the gang leaders, who usually fought each other, agreed to a peace deal to let the project happen. The project was a success and has been going on for 10 years. Now, 500 prisoners take part, and 80% of the prison’s waste is recycled. Plastic and aluminum are sold, while food waste is turned into compost for the prison’s gardens, where they grow fruits and vegetables.

EcoSolidos has also opened up other opportunities for prisoners to study or work. “This helps us a lot and is a benefit for society,” says González, a participant in the program. “This gives us satisfaction,” he adds. “We thought we were having a national impact, but it turns out that countries internationally are interested in what we are doing.”

Thanks to Ayón’s idea, La Joyita prison is not just cleaner; it’s also a place where prisoners can learn and grow. It’s a great example of how one person’s determination can make a big difference.

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A Majestic Discovery: The First Bald Eagle Nest in Toronto

Jess

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Have you ever seen a bald eagle? They are powerful birds with a wingspan of up to 7 feet! They are known for their sharp beak and strong talons, which they use to catch fish. Bald eagles are also a symbol of freedom in the United States.

But did you know that a bald eagle’s nest was found in Toronto for the first time in recorded history? Jules McCusker, a local resident, discovered it near his home in December. He was amazed and said, “The first thing I thought was that it was impossible.”

Experts say this is a big deal because bald eagles were once very close to extinction. They were endangered because of a chemical called DDT, which made their eggs very weak. Thanks to efforts to protect them, including banning DDT, bald eagles are making a comeback.

The return of bald eagles is a sign of a healthy environment. Jon Spero, a bird expert at the Toronto Zoo, says, “It’s a sign that an ecosystem is healthy when we see bald eagles returning to it.”

Indigenous communities, like the Saugeen Ojibway Nation, see bald eagles as sacred. They represent honor, honesty, charity, and life. Duke Redbird, an elder and poet from this community, says, “Our community has always loved the bald eagle for its strength and its capacity to represent truth and goodwill.”

However, it’s important to be careful around bald eagle nests. Afiya Jilani, a communications specialist, reminds us, “Bald eagles are sensitive creatures, particularly during their nesting period.”

The discovery of a bald eagle’s nest in Toronto is exciting news. It shows that our efforts to protect these magnificent birds are working.

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2023: A Record-Breaking Year for Solar Energy in the US

Shannon Jackson

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In 2023, the United States achieved a major milestone in the use of solar energy. A whopping 32.4 gigawatts of solar capacity were added, marking a 37% increase from the previous record set in 2021 and a 51% jump from 2022. This information comes from the US Solar Market Insight 2023 Year-in-Review, a report released by the Solar Energy Industries Association (SEIA) and Wood Mackenzie.

Solar energy played a huge role in the country’s electricity supply last year, making up 53% of all new electric generating capacity added to the grid. This is the first time in 80 years that a renewable electricity source has accounted for over half of the annual capacity additions.

Every area of the solar market grew in 2023, bringing the total installed solar capacity in the US to 177 gigawatts. The utility-scale sector, which includes large solar farms, added 22.5 gigawatts of new capacity. Meanwhile, nearly 800,000 American households decided to add solar panels to their homes.

Abigail Ross Hopper, the president and CEO of SEIA, highlighted the impact of the Inflation Reduction Act on the solar industry. She said, “The Inflation Reduction Act is supercharging solar deployment and having a material impact on our economy, helping America’s solar module manufacturing base grow 89% in 2023.”

She also emphasized the importance of protecting and optimizing the policies that are driving these investments and creating jobs. With an upcoming election, she mentioned that “the stakes couldn’t be higher.”

Overall, 2023 was a groundbreaking year for solar energy in the US, demonstrating significant growth and the potential for a more sustainable future.

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A Big Win for Elephants in Bangladesh: Court Steps in to Protect Endangered Asian Elephants

Kelly Taylor

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In a significant move to protect the critically endangered Asian elephants, a court in Bangladesh has made a groundbreaking decision. This new court order is a ray of hope for these magnificent animals, banning their adoption and preventing them from being exploited. This means that the beautiful wild elephants of Bangladesh can no longer be captured and forced into captivity, a practice that has threatened their survival.

Bangladesh is home to around 200 Asian elephants, but sadly, about half of these elephants live in captivity. The Asian elephant, a majestic creature that once roamed freely across Bangladesh, has seen its numbers dwindle due to poaching and loss of habitat. This decline is alarming, especially considering that Bangladesh was once a major habitat for these gentle giants.

In the past, young elephants could be taken into captivity under a scheme that allowed the forestry department to issue licenses to logging groups. These groups would then use the elephants to haul logs, a task that is not only dangerous but also cruel. Some of these elephants even ended up in circuses, where they were forced to perform tricks for entertainment. The court found that such exploitation violated the terms of the licenses issued.

The court’s decision shines a light on the harsh realities faced by these elephants. “In the name of training elephants, private licensees including circus parties brutally separate elephant calves from their mothers, shackle them for months, and then torture them to teach tricks,” the court stated. This kind of treatment is not only heartbreaking but also unacceptable.

The hope now is that captive elephants can be rehabilitated and given a chance to live a life free from exploitation and harm. This court order is a big step in the right direction for the conservation of Asian elephants in Bangladesh. By banning the adoption and exploitation of these elephants, the court is helping to ensure that these endangered animals can live in peace and safety.

This decision is not just a win for the elephants but also for conservation efforts in Bangladesh. Protecting these critically endangered animals is crucial for maintaining biodiversity and ensuring that future generations can enjoy the natural world. The court’s action sends a strong message that the welfare of wildlife is a priority and that exploitation and cruelty will not be tolerated.

As we celebrate this victory for the Asian elephants in Bangladesh, it’s important to remember that the fight to protect endangered species is ongoing. This court order is a step in the right direction, but there is still much work to be done to ensure the survival of these majestic creatures. Together, we can make a difference and help protect our planet’s precious wildlife.

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