It’s commonly believed that the key to reaching your fitness goals is training as hard as possible; but while giving your all is important, it’s only half of the equation for workout success. Recovery or muscle restoration is the other (less-acknowledged) element in achieving ultimate performance.

The decision to get yourself out of debt is a life changer, if you are willing to make the necessary commitment that goes with that.

You can learn how to get out of debt and how to avoid the mistakes that could torpedo the whole thing.

Getting out of debt involves more than just paying off a few credit cards. It means changing spending habits; learning to how to budget; knowing who and how much you owe; prioritizing debts; creating emergency and retirement funds; and knowing where to find help when you get off track.

In other words, there are a lot of decisions that need to be made and it’s possible – if not probable – you’ll make some mistakes along the way. Here are some  you can avoid that will make it easier to get out of debt.

No single food — not even a superfood — can offer all the nutrition, health benefits, and energy we need to nourish ourselves. The 2015–2020 US Dietary Guidelines recommend healthy eating patterns, “combining healthy choices from across all food groups — while paying attention to calorie limits.”

Over the years, research has shown that healthy dietary patterns can reduce risk of high blood pressure, heart disease, diabetes, and certain cancers. Dietary patterns such as the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet, which are mostly plant-based, have demonstrated significant health benefits and reduction of chronic disease.

​However, there are a few foods that can be singled out for special recognition. These “superfoods” offer some very important nutrients that can power-pack your meals and snacks, and further enhance a healthy eating pattern.

Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe.

​"Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured," Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. As we age, our muscles get shorter and less elastic, she adds. "We need to take an active role in maintaining and improving the length of our muscles so we can continue to enjoy our abilities without pain."

Attention is the most precious resource that we can leverage to actually get things done. The ability to focus and for a longer period of time on one activity is undoubtedly essential to every person who wishes to attract abundance and results.

Our brain is a very complex mechanism that often works without our awareness. Our subconscious mind, the deep place where all our memories, feelings, and neuro-associations are stored can be our best friend or our worst enemy.

​No matter what goals, profession, or work you are currently pursuing, a disciplined mind is critical for your success. For that reason, in today’s post, I’m sharing 10 effective ways to train your brain to stay focused and productive. Pay attention and apply!

Think about it for a minute. We all want instant gratification and want things without waiting. We expect packages delivered the same day. We expect immediate results in the gym. We have food delivered to us already pre-cut so that we can get a meal cooked 10 minutes faster.  We can even have a book read to us or summarized for us so that we don't have to read them. I think that has lead us to a life where we have very little patience. Maybe it is time we slow down and practice a little patience. 
 Here are four ways to be the patient person you never thought you could be.

Self-confidence is a bit like the running water in your house. You may not know every detail about how it works or where it comes from, but it’s painfully obvious when it’s not there. Like when your water is shut off, a dearth of self-confidence has a huge negative impact on your health and lifestyle. Fortunately, there are things you can do to shore it up.

What is confidence?

In everyday conversation, self-confidence is often confused with self-esteem, and it overlaps with the less well-known term “self-efficacy.” However, psychology gives each of these terms a specific definition. It’s helpful to distinguish among the three