Top 10 Tips to Prevent Fitness Fail

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10 Tricks for Keeping yourself on the right track

Be Realistic with Health and fitness
The need to shed pounds, look great and get in shape, can easily keep guys in craze of exercise. Having to pay big bucks for over-priced equipment just to watch it collect dust when you run out of motivation is all too common.
The Fix- don’t set unrealistic goals and unreachable targets.

Be Honest

Take an honest look at yourself and how active you really are. No one wants to admit that the closest they get to working out is watching the dog chase its tail. Be honest with what you actually do now.

Make Small Changes

Even the smallest of changes will add up. You won’t see overnight results, but in time, if you are honest with yourself and you put in an honest effort, you will see changes. Start small. Maybe do 10 lunges while watching TV. Walk around the neighborhood after dinner. Small adds up.

Make fitness and exercise a part of your normal routine. Instead of taking the elevator, take the stairs. Instead of parking as close as possible, park as far away as possible. Take a break at work and do 10 pushups or 10 jumping jacks. In the end, it all adds up. Still feel like you must spend money on something? buy a pedometer to track your progress. 10,000 steps a day is the minimum amount a person should walk a day. Check your ‘normal’ amount of steps, then challenge yourself to walk more every day.

Get other People involved.
Get someone to workout with you. Take your dog for extra walks. Have a partner or spouse? Try couples yoga. Go bike riding as a family. Just Move! Get a pedometer for everyone in your house and make it a competition.

Forget about your mother telling you to sit still- Fidget. Wiggle, bounce in your set, be-bop to music at your desk just move. People who wiggle, fidget or just plain don’t sit still are constantly burning calories. If you sit still guess how many calories you burn? None- Zero- Zilch.

Move More
Yes, you could sit down for your entire lunch break, or you could move. Many men say they don’t do anything because they are tired. Moving more, fixes this. The more you move, the better you feel, which leads you to wanting to move even more.
Easy. It may take a little effort to begin with but all you need to do is start.

Make it Fun
Less active individuals usually see conventional exercising boring and with little purpose. Fix this by connecting motion with a positive end result. Like maybe a game of football with friends or a walk through a park.

Have a break
This means a workout break. It could be a good way of trying out fresh strategies and may help kick-start physical fitness or simply rejuvenate you.

Put the Donut down!
Avoid using increased exercise as an excuse to load up on junk food or to overeat. You aren’t going to waste away, just because you are working out doesn’t mean you need to eat more. However you should drink more water or fruit juice NOT more coffee or soda, eat more fruit and vegetable, experiment with good foods you may have previously overlooked or never even thought about. It’s not hard or complex and it will support all your other efforts.

  Image: Kim

The Many Uses of Basil

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Basil has been used throughout history for more than just cooking! It is effective for a number of common ailments; respiratory issues, headaches, digestive troubles and fevers.  Today, Basil is best known for its anti-spasmodic and anti-inflammatory properties so it works great for muscle spasms and cramps. There are a few ways you can use basil as a home remedy. You can buy Basil Essential oil (make sure it is a therapeutic grade), you can use any of the following methods.


Fresh basil flowers and leaves can be used. The basil should be cut into small pieces (or torn) and placed in a non-metallic container. Then Pour boiling water over them and let it ‘sit’ is called steeping. Generally, you should steep basil herbs take 10-20 minutes. You could use dried basil as well, but you will need to increase the steeping time.

This is the strongest concentrate Formula: 16 oz of distilled water to 4 oz of herbs. Soak herbs 4 hours or more, then simmer on very low heat in covered saucepan or double boiler for 30 minutes. Strain decoction into uncovered clean pan and simmer down to 1/4 of the original amount. The end result should be 4 oz of extract. Store in a glass container and keep refrigerated or you can use natural anti-oxidants like vegetable glycerine, or a few drops of alcohol (liquior not rubbing), for example.


Can be done with fresh and dried herbs. Rule of thumb: Fresh herbs need to be ‘hot’ infused, dried herbs won’t spoil when slowly cold infused. Easy version: Fill a glass bottle with dried herbs (chopped) and cover with cold pressed (virgin, native, extra, first pressing, organic) olive oil or one of the many other carrier oils, depending on the intended use, like jojoba or sweet almond. Make sure you have about 1 inch on top of the herbs, all need to be covered. Keep in a warm (sun or near stove) place for a at least 14 days. Don’t strain when starting to use, just take what you need.  Most oils get stronger the longer the plants are left, of course. You can also exchange the herbs for fresh ones.

Best/most potent version: Use both, fresh AND dried basil. When using fresh herbs, use a double burner or crock pot and steep them on very low heat for 3 days, exchanging the herbs daily, then decant (strain), and adding new, dried herbs to the oil. This last batch sits for months in a tightly capped bottle, shaken daily or when remembered. Take as you need, and/or decant completely after 3-6 months.

Tip: When decanting the fresh herbs, never mix strained oils with pressed oils, the pressing (we all press out plant material like crazy to get that last drop of oil) contains more water and will spoil faster. Keep separately from the main batch, and use the pressed oil first, and for yourself.


Cover chopped plant material with warmed organic apple cider vinegar in a glass bottle. Macerate for 4-6 weeks. Shake extracts daily. Strain, press pout residue, and store in glass bottles.

 Here are a few different things you can use your Basil for;

Antispasmodic ♦ antiviral ♦ antibacterial ♦ anti-inflammatory ♦ muscle relaxant ♦ antiseptic ♦ decongestant (prostate, lungs, veins) ♦ stimulant (digestive, liver, adrenal cortex and nerves) ♦ Migraines ♦ insect bites ♦ throat/lung infections ♦ mental fatigue ♦ menstrual periods (scanty) ♦ hair (dandruff) ♦ aches and pains ♦ insomnia ♦ depression ♦ anxiety ♦ bronchitis ♦ insect repellant (housefly and mosquito) ♦ insect bites

 Image: lowjumpingfrog