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How Much Uber Eats Driver Earn in 2024

Uber Eats Happery Driver

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How Much Uber Eats Driver Earn in 2024

In 2024, Uber Eats drivers can earn money by delivering food to people’s homes. The number of deliveries they finish and the tips they get determine how much money they make. On average, Uber Eats drivers earn around a certain amount per delivery, and they can also get extra money from tips.On average, an Uber Eats driver might earn between $12 to $18 for every hour they spend delivering food. It is important to keep in mind that salaries could differ and that certain days might be busier than others. In general, driving for Uber Eats in 2024 offers a means of earning more money while assisting customers in having their preferred meals delivered right to their door.

Uber Eats Driver Earnings in a Day

In a single day, Uber Eats drivers can earn varying amounts, ranging from $96 to $144 for 8 hours of delivering food. The exact earnings depend on factors like the number of deliveries and tips received.

 

Uber Eats Driver Earnings Monthly:

On a monthly basis, working 5 days a week, drivers may earn around $920 to $880. This guess gives an idea about how much drivers might earn on a monthly basis.

 

Uber Eats Driver Earnings Yearly:

For a year of consistent work, the annual earnings for an Uber Eats driver could range from $23,040 to $34,560. Keep in mind that these figures are approximations and actual earnings may be influenced by factors like location and individual performance.

how much does uber eats pay per delivery

Uber Eats gives drivers money for every delivery they make, starting with a base amount. This base pay can be anywhere between $2 to $5 for each delivery. On top of that, drivers might earn more money depending on how far they have to travel and how much time they spend on a delivery. For example, they could get an extra $1 for every mile they drive or an additional $0.50 for each minute they spend delivering. These numbers are just examples, and the real amounts can change based on where you are and Uber Eats rules. If you’re a driver, it’s important to look at the latest pay rates on the official Uber Eats website to know exactly how much you can earn.

Fare system of Uber Eats and Resturent

What percentage does Uber Eats take from drivers

The Uber Eats app takes a small percentage of the money from delivery orders as a fee. This fee is around 15%, meaning that if you spend $100 on food, the app takes $15.

How much does restaurants take from uber eats drivers

On the other side, restaurants that partner with Uber Eats generally give a percentage of the total order price to the driver. This can range from 15% to 30%. So, if a restaurant gets $100 from an order, the Uber Eats driver might receive between $15 and $30. It’s like a sharing system where the app and the restaurant each contribute a part to the overall process.

UberEats calculation system

Uber Eats calculates your earnings using a straightforward system. Let’s look at an example:

Delivery Fee: $12.50

Tip: $3.25

Additional Costs (like tolls): $1.10

So, if you add up the delivery fee, tip, and any extra costs, your total earnings for that delivery would be $16.85. This is how Uber Eats figures out what you’ve earned after completing a delivery.

Efficiency Tips for Uber Eats Drivers: Boost Your Earnings

Driving for Uber Eats can be more rewarding with a few smart strategies. Here are some easy follow tips to boost your earnings and make your deliveries more efficient.

Optimize Your Route:

Plan your delivery route in advance to minimize travel time. Choose the most direct path between locations to complete deliveries faster and take on more orders.

Uber one Membership

Get familiar with the benefits of Uber One membership for Uber Eats drivers. Join now: Uber Eats – Uber One membership.

Follow Uber Pro Program

The Uber Pro program is a rewards program created to provide drivers with extra advantages for high performance.

Stay Informed About Busy Times:

Know when your area is busiest and plan your working hours accordingly. Peak times often mean more delivery requests and potentially higher earnings.

Provide Excellent Customer Service:

Being friendly can lead to better tips. Ensure that the food is handled carefully, and communicate clearly with customers to create a positive experience.

Utilize Peak Promotions:

Take advantage of any special promotions or incentives offered by Uber Eats during busy periods. These can increase your overall earnings.

Maintain Your Vehicle:

Regularly check and maintain your vehicle to avoid breakdowns and delays. A well-functioning car ensures you can complete more deliveries efficiently.

Be Strategic with Accepting Orders:

Distance and potential earnings before accepting an order. Aim for a balance between accepting enough orders to stay busy and choosing those with reasonable distances for better efficiency.

By adopting these tips into your routine, you can increase your overall earnings as an Uber Eats driver.

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Is Uber One Membership Worth It in the US?

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Is Uber One Membership Worth It in the US?

Uber, the renowned ridesharing service, has been revolutionizing the way people commute in the United States and around the world. With its convenience and ease of use, Uber has become a go-to choice for many travelers. In an effort to cater to frequent users and offer additional perks, Uber introduced the Uber One membership. This article explores the benefits and drawbacks of the Uber One membership and evaluates whether it is worth considering for regular users in the US.

What is Uber One?

Uber One is a premium membership program offered by Uber to its frequent riders. This subscription-based service promises an array of advantages to its members, designed to enhance their overall experience while using the platform. For a fixed monthly fee, Uber One subscribers gain access to exclusive benefits and features that may make their ridesharing journeys even more enjoyable.

Alternative to Uber, other ride services also offer multiple rewards. Check Uber One Alternative Reward Programs

Benefits of Uber One Membership

Uber Eats Driver Delivering
  1. Discounted Fares: One of the main draws of Uber One is the promise of discounted fares. Subscribers can expect to receive reduced prices on a wide range of rides, making it potentially cost-effective for those who rely heavily on Uber for their daily commute or frequent travels.

  2. Priority Booking: Uber One members are given priority over non-members when it comes to booking rides during peak hours or in high-demand areas. This priority status could prove beneficial in securing rides when regular users might face difficulties.

  3. Enhanced Customer Support: Another advantage of being an Uber One member is receiving enhanced customer support. Subscribers gain access to a dedicated support line or chat feature, ensuring that their issues and concerns are addressed promptly and efficiently.

  4. No Delivery Fee on Uber Eats: In some regions, Uber One members enjoy the added perk of free delivery on Uber Eats orders. For individuals who frequently use the food delivery service, this can lead to significant savings over time.

  5. Access to Exclusive Offers: Uber may occasionally offer special promotions and exclusive offers to its Uber One members, providing them with unique opportunities and discounts.

Drawbacks of Uber One Membership

  1. Monthly Cost: While the benefits of Uber One can be enticing, the membership comes with a monthly fee. For occasional Uber users, this fixed expense may not justify the potential savings on rides and could make the program less appealing. Check Uber One Monthly Fee

  2. Availability: Uber One membership is not universally available across all regions. It might be limited to select cities or states, which means some users may not have access to this program.

  3. Changing Promotions: Uber’s promotions and offers are subject to change, and the specific discounts and benefits tied to the Uber One membership may vary over time. Subscribers may find that the perks they signed up for initially are modified or discontinued.

Is Uber One Worth It?

Whether Uber One is worth it in the US largely depends on individual usage patterns and travel needs. For frequent riders who rely heavily on Uber for daily commuting, business trips, or regular travel, the discounted fares and priority booking could translate into substantial savings and convenience. Additionally, the enhanced customer support can be a valuable asset in case of any issues.

Conversely, occasional users may not find the monthly fee justifiable, especially if their ridesharing needs are sporadic or if they reside in an area with limited Uber One benefits. In such cases, it might be more cost-effective to stick with the standard Uber service.

Ultimately, prospective users should carefully assess their ride-hailing habits and evaluate the specific benefits offered in their area before deciding whether Uber One is a worthwhile investment.

So?

Uber One aims to cater to frequent riders in the US by offering them exclusive perks, discounted fares, and priority booking. The program can be an attractive option for individuals who heavily depend on Uber for transportation and food delivery services. However, it might not be the most suitable choice for occasional users who may not benefit from the monthly fee.

Before committing to an Uber One membership, potential subscribers should consider their usage patterns, location, and the specific advantages available in their area. Taking the time to weigh the costs and benefits will help users make an informed decision on whether Uber One is truly worth it for them.

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Visualization & How to use it to get success [Beginner’s Guide]

Visualization & How to use it to get success [Beginner’s Guide]

What is Visualization?

Don’t know what visualization means? Searching for the definition in the dictionary may confuse you. The definition of visualization provided in the Merriam Webster Dictionary is “the formation of mental visual images or the act or process of interpreting visual terms or of putting them into visible form.” Still, confused right??

Let’s make it simple: Having an image of things in your mind that you want to achieve in your life is visualization. The practice of visualization is often associated with mindfulness and meditation. For visualization, you may need a quiet place, and calm your body before thinking about things you wish to experience in your daily life.

Why is visualization important?

Making images in the mind of success is an art that has assisted many powerful individuals like Oprah, Bill Gates, Jack Nicklaus, and Jim Carry to achieve success.

jim carrey visualization

Visualization is the process of imagining that you’re achieving your goal and the emotions that accompany the achievement. When you are familiar with the feelings of accomplishment, you boost the desire to attain the goal and believe the likelihood of success is more achievable.

Inspiration & Hope

When you’ve fallen down and you are struggling, positive thinking can help you from feeling depressed and low. It can energize and motivate you instead of making you feel defeated and hopeless. Once you start thinking about happiness and success and you have a positive attitude regarding the current situation you’ll have no room to cry over spilled milk.

Confidence

When we visualize ourselves doing the things that we need to achieve, we are more confident about our abilities. And the more secure we feel more likely we will make the right decisions that are necessary to be successful.

When you imagine you also get aware of yourself, and you have to think positively about yourself as you want to be your friend, not an enemy. When you increase your positive thinking, you will begin to bring positive results into your life. You may not observe changes on the first day however, the process of reinforcement is like planting seeds. In the first few days, you’ll be happier and, over time it will be apparent that things are beginning to change.

Focus

It improves your focus. When you visualize similar things, again and again, it inclines to expand your focus. Once you work on one thing and focus on it, you will realize that your brain is generally getting more and more focused due to all the mental exercise that it has been doing.

Power of positive visualization

happiness with visualization

Positive visualization is a technique to master real-world situations and achieve goals by using the power of positive thinking. Think of positive visualization as a “mental practice” that we carry out in our minds. It is like a daydream but more attentive to the goals that we want to attain.  Positive visualization, much like its name, talks about concentrating on the positives in life and that practice allegedly makes even impossible tasks look achievable.

How to use the power of visualization?

You’re already doing it, probably without realizing that you are doing it! When you are focused on what could go wrong, things can happen and increase the tendency to concentrate on the possibility of something going incorrect… 

You can also tap the power of your imagination and utilize it to your advantage.

“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.” -Demi Lovato

When you have the image of your goals in your mind, you’ll more likely take action on what is necessary to turn that dream into reality. You’ll also be more alert to opportunities and the most suitable people when you use your mind as a strong visual signal.

Everything that has ever been created or accomplished began with an idea in someone’s mind. Most of the time, due to an urge or a need the idea took place and the person began to focus their attention on the idea.

visualization motivation

Visualization Techniques

The following are the most powerful visualization techniques that you can use to achieve your goals!

Visualize that you are succeeding

Simply visualize yourself accomplishing your goal.

It’s possible to imagine yourself running towards the end of an endurance race or holding the hand of the CEO following a significant announcement. If you can keep any kind of image within your mind you’ll be able gain motivation and build confidence from this event.

Establish triggered visuals

Our minds are well-versed in connecting with experiences. That’s the reason that even a small fragrance can trigger an intense memory and surge of emotions. You can position yourself to be successful by creating your own triggers for your subconscious mind to act upon.

Jimmy cheque technique

Another way to visualize your goals is to make yourself an actual Check (for financial goals). If, for instance, you’re hoping to become a millionaire before the age of 40, you could write yourself a check for $1 million, and then get it put up in a frame.

This strategy was famously employed in the comedy of Jim Carrey, who wrote himself a check for $10 million which was dated 10 years into the past.

Your “Happy Place”

For some people, a happy place can be on a boat that is in between an uninvolved body of water. For others, it’s in the middle of a moshing pit the punk rock festival. It doesn’t matter where your ideal location is in so far as you think about it and it calms your mind and removes your negative feelings.

Convert your desires into beliefs

A lot of people think of their visualizations as things they wish to see occurring, instead of things that they believe are likely to happen. If you wish to be successful, you must alter your mindset. Making your dreams into beliefs is a crucial and effective method for visualization.

Positivity in visualization

Positive thinking is proven to provide massive benefits for your mental health including reducing anxiety as well as improving your mental state

In this way, you must be focusing your visualizations on positive thoughts. If you experience that a negative thought is occupying your mind as a result of your visualization, counter it with a similar positive.

Visualization for weight loss

Visualization can help your weight loss! You didn’t know that right? It is scientifically proven. The way you picture things in your head affects your subconscious mind and consequently, it also impacts your body.

Imagine yourself slimmer, the way you’d like to appear will help to shape your body according to your goals.

Losing weight by means of imaginative visualization is a “mental diet”. Your chances of success are greater if along with visualization, you decrease the amount of food you consume take a healthy diet and get your body moving.

Following are a few tips to use the power of visualization for weight loss:

Visualize it as you wish it to be Two times a day, take a moment in a calm space and imagine your body in the way you want it to be. Let your worries, doubts, and other thoughts to the side, and just focus on what you’re doing.

Imagine you’re slim Imagine yourself beautiful, slim, and at the ideal weight. In your mind, you can see how stunning you appear. You could also imagine yourself wearing those clothes that you’ve always dreamed of wearing.

Visualize people who compliment your appearance Visualize your friends and family saying how beautiful your body appears and the way slimmer you look right now. Consider the entire scene as real it is happening now.

Create in your mind various scenarios You can imagine in your head any scenario you like, in which you’re the protagonist. Imagine yourself working out or dancing, having fun with friends, spending time with your spouse or husband or working or at home, etc.

In all of these scenarios imagine yourself hearing people compliment your appearance and your slim figure and they look at you admiringly.

Realistic and alive mental images Construct in your mind images that have realistic and colorful. Create scenes inside your mind fascinating and real. You can see yourself in every scene slim, as you’ll appear after losing weight.

A healthy diet in the proper amounts If you want to lose weight, don’t imagine that you’re disgusted by certain food items or eating. Do not become averse to any food. Food is essential for the body however, it is important to be in a moderate manner.

Visualization for success

Visualization for success

Do you know that numerous successful people used the power of visualization to achieve their goals including Arnold Schwarzenegger and Jim Carrey?

Have you ever thought that skills can be developed by engaging in visualization? Essential abilities can be identified and focused on for improvements, such as managing stress and healthy lifestyle choices, the ability to make decisions, critical thinking goals.

Visualization is a technique that has been employed in many different ways. Teachers have instructed students to imagine tests in order to ensure success. Doctors have advised patients to utilize visualization when beating ailments. Coaches have also employed visualization techniques to teach players new drills or scoring the winning goal. The techniques and skills used for visualization could be employed by anyone who wants to visualize your success at job interviews or traveling, weight loss, or any other everyday routine that is viewed as stressful.

Visualization can be utilized as a complement to mindfulness. Fighterpreneur defines mindfulness as paying attention in a specific manner, with intention, and in the present and without judgment. For additional information on mindfulness, read the following fighterpreneur article

The 3M’s Mindfulness, Meditation and Manifestation! [GUIDE]

Visualization Meditation

Visualization Meditation

According to Matco 2019, Visualization meditation is a kind of meditation that requires concentration on the mental image or images that help in focusing and calming the body and mind. 

Any image you feel peaceful may be effective, however, there are a lot of common images that could aid. Pictures of flowers that are opening and closing within the body, taking in and exhaling light rays into and out of the body as if breathing, or picturing regions of the body in which tension is gradually increasing are easy ways to develop an atmosphere of peace and tranquility. It is also possible to use guided meditation software to help you refine your focus when you are having difficulty choosing the right image.

People who practice visualization meditation could reap the benefits of meditation, which may provide psychological stability, relief from pain, and many more.

Visualization Meditation Benefits

Visualization meditation can be an effective method for some people to treat and manage the symptoms associated with depression, anxiety, or stress. Although meditation isn’t the only method of treatment for these conditions it may be an effective complement to current treatments, stop the occurrence of symptoms, and promote positive emotions.

Alongside the health of the brain, there has been some research that suggests that meditation can help ease physical pain such as low back pain, chronic diseases, and other ailments that are a result of aging, and lower the risk of developing heart-related issues.

How to do Visualization Meditation?

If you’re trying to do meditation with visualization and you have ever done meditation practice before, the methods will be similar to the regular meditation routine.

  • Relax in a comfortable place with your eyes closed with nobody around. Your thoughts should be as peaceful and clear as possible.
  • Imagine the image that you’d like to be focused on in your exercise of visualization.
  • By using the breath to serve as your reference take a deep breath and exhale while you imagine your body or any other object that is opening and closing using breath.
  • Make sure to prevent your thoughts from drifting off to other thoughts or feelings to keep you focused and in tune with the practice.

Just like other kinds of mediation it also requires time and practice. Begin by meditating for just five minutes, and gradually work towards longer sessions. If you’re ready to get going, just relax and find your meditation anchor to center your breath and start your meditation practice.

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Train Your Brain [ 7 Tips to control your mind ] Mind Gym

Train Your Brain [7 Tips to control your mind] Mind Gym

Keeping your brain and your emotional well-being in top condition is called mental fitness. This doesn’t mean competing in “brain Olympics” or acing an IQ test. Mental dexterity workouts to your daily routine could allow you to reap the benefits of having a sharper mind and healthier body in the future.

Mental fitness is as vital as physical fitness and shouldn’t be ignored. According to research published in the Proceedings of the National Academy of Sciences, certain exercises for memory training could increase “fluid intelligence,” the ability to think and tackle new challenges.

How long does brain training take?

How you train your brain isn’t as important as doing it frequently. It may take 4 to 6 months of routine training to provide results. Brain training, like other muscles, must be maintained. Because many of our daily tasks are automatic, we must make an effort every day.

Train your brain

So many of us spend our days rushing from one thing to the next. We are busy, have demands from several aspects of our lives, and just do not have time to stop and smell the roses. 

We can, however, take the time to slow down with a determined effort. We can find greater happiness, joy, and significance in our lives by practicing mindful living. Being attentive, however, is not simple as it sounds.

Brain fitness is based on two principles: curiosity and variety. When something you do becomes routine, you have to change your approach. If you’re able to do the crossword in you sleeping, it’s time to tackle an entirely new challenge to get the most effective workout of your brain. Being curious about the environment around you and its workings and how you can comprehend it can keep your brain active quickly and efficiently. Trying out a new and challenging activity is an excellent way to improve and preserve cognitive abilities.

Your brain has the ability to learn and expand as you age, a process known as brain plasticity, but you must exercise it on a regular basis.

“Eventually, your cognitive skills will diminish, making thinking and memory more difficult, so you need to build up your reserve,” says Dr. John N. Morris, Social and Health policy specialist at the Harvard-affiliated Institute for Aging Research. “Embracing a new pastime that requires continuous practice and encourages you to think and learn can be one of the finest ways to keep the brain healthy.”

Tips to control your mind!

There are several ways of training you mind. Some of the most efficient ways are discussed below.

The physical and mental challenges

Regular physical exercise has been demonstrated in studies to increase cognitive processes such as memory recall, problem-solving, concentration, and attention to detail. However, it remains unclear whether the physical aspect alone benefits your brain or if a mix of other factors, such as the mental challenge of the activity, frequency of participation, and desire to develop, also play a role.

Consider the sport of swimming. It has obvious cardiovascular and muscle-building benefits, but it also requires continuous thought, processing, and learning. You must be aware of your breathing rhythm as well as how to execute strokes and kicks correctly. You can also assess your expertise in terms of endurance and speed, which stimulates you to improve your swimming abilities.

mind gym train your brain

Protect yourself from the negative effects of chronic inflammation.

According to studies chronic, low-grade inflammation is a silent killer that leads to multiple major diseases like cardiovascular disease, type 2 diabetes, cancer, and other illnesses.

Focus on things you Can Control

Feel Your Feelings

You don’t want to avoid your feelings by being observant. Being in the present moment, just as it is, is part of it. That may include feelings of delight at times, but you don’t want to try to force cheerful ideas or suppress any emotional response. Sometimes you just have to accept bad emotions as a natural part of life.

Accept disappointment, sadness, rage, envy, and other emotions as they are, and allow yourself to experience them. Of course, you want to be conscious of how you react to your sentiments, but it is also healthy to recognize them for what they are.

Perform the appropriate activity

According to Dr. Morris, no matter which new activity you choose, make sure it follows three rules in order to enhance brain training.

Challenging: To strengthen your intellect, you must constantly push it. This is why taking up a new activity is so good. It stimulates your brain to learn something new and provides opportunities to grow.

Complexity: A complex activity not only excites you but also requires your brain to focus on specialized intellectual processes such as problem-solving and creative thinking. A 2013 study published in Psychological Science discovered that older adults aged 60 to 90 who engaged in new and complex activities such as digital photography or quilting for an average of 16 hours per week for three months outperformed those who engaged in more familiar activities such as reading and crossword puzzles.

Practice: Practice makes perfect, and the same is true for brain function. “You can’t increase your memory unless you work at it,” says Dr. Morris. “The more time you spend engaging your intellect, the better it will be.”

Your activity should necessitate some level of consistent practice, but the goal should not be to strive for significant progress. “The regular repetition of attempting to better, rather than the pursuit of mastery,” adds Dr. Morris, “may have the biggest impact.”

Meditation

Meditation assists us in driving away negative ideas and feelings and replacing them with pleasant ones, first about ourselves and subsequently about all other beings. Focusing on oneself without guilt or ego interference is a necessary and sufficient condition for living a joyful life. It improves both our personal relationships and our relationship with the environment in which we live. We become loved, trusted, and caring people who are willing to help others if asked while retaining our own peace of mind.

The 3M’s Mindfulness, Meditation and Manifestation! [GUIDE]

Sit in the morning and spend some time outside.

mind gym train your brain

The morning is a wonderful chance to work on your mindfulness. As the day just gets started, it’s calm and quiet and you might be able to spend a few minutes taking a moment. Instead of stepping out of the bed and running through your morning routine, I prefer to take a break for a short time. Consider being grateful for the day and allow yourself to remain in the present. It is possible to relax on your couch and pay attention to controlled breathing. You can contemplate meditation. Meditation helps to start the day in the right mindset.

Spending some time outside can also help you establish mindfulness, and you don’t have to travel to a remote retreat to attain the desired benefits. All you need to do is go for a walk around your neighborhood. If you have some good trails, parks, or green spaces, they might create the ideal environment for connecting with nature and the present moment. Take note of everything you see, how the weather feels, what you hear, and what you smell when out for a walk.

Spiritual serenity

Another thing that is so easy to practice is a spiritual serene individual. Spiritual serenity is good for our mental and physical well-being. Peace of mind allows us to create a better relationship with ourselves and, as a result, with the people and beings around us.

A spiritually serene person does not get upset, agitated, or have bad feelings toward others; on the contrary, he or she develops amicable feelings. When others observe this person being calm and nice, they are positively affected and, as a result, become calm and friendly themselves.

These habits can stable an individual emotionally and intellectually. Pursuing these habits will help an individual to train his brain efficiently.

Be Mentally & Physically Strong!

PGcandid an MMA athlete & PHD of life

Listen to PG Candid Podcast to be the best version of yourself!

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Benefits of Having a Morning Routine [ Top 8 Benefits ]

Benefits of having a morning routine

Benefits of having a morning routine
[ Top 8 benefits ]

Before discussing the benefits of having a morning routine let’s first discuss the morning routine.

Well thinking of having a morning routine, waking up early in the morning seems like a struggle. Actually, it is a struggle!  It is the first step to your life’s success.” The first step to win yourself is wake up early” said Sukant Ratnakar. There may be some people who just open their eyes and start being productive but the majority of us struggle. Mornings don’t have to be painful though, all you need is a morning routine. There are several benefits of having a morning routine.

Morning Routine is that important?

You may still not think that everything you do in the morning is important enough. But the reality is that your morning routine can affect your entire day. A lot of people dismiss the concept or shudder at the thought of a routine for their mornings. They think they lack the motivation or the desire, time, or energy to develop an organized routine, and rather stay in bed for a while.

However, many health professionals and fitness trainers agree that a  morning routine will help you determine yourself. You can set your goals for the day and think about the things you’re required to or wish to accomplish. 

It’s never too late to start a perfect morning routine!

Benefits of having a morning routine

Following are some scientifically-proven benefits of having a morning routine. The benefits of a morning routine are physical as well as psychological.

Benefits of having a morning routine

It helps you control forgetfulness

The creation and implementation of a Morning Routine help you prioritize your life’s essentials so that there’s nothing that falls between the cracks.

Your routine can not only help you in completing the everyday basic tasks like packing lunches or getting the dishwasher started, However, it could also help you in remembering to complete things like placing water bottles into the fridge or watering your plants, or feeding the pet before heading through the front door.

It makes you feel altogether

If you create your routine for your morning, it benefits you mentally, physically, and spiritually. This routine lets you take control of your day, rather than doing the opposite.

Your morning routine is your cheatsheet…your magical wand…your new best friend. Yes, creating a Morning Routine that works for you and your family will make a massive impact on your home. You’ll be able to see improvements in your home that you’ve never thought possible!

It Helps to control your feelings

If you have a lot of commitments you may feel as if you’re running from one thing to get to the next. Your day starting is controlling your life, and there isn’t any reverse. The routine you do in the morning may be only a fraction of the time, however, it can be a significant step towards helping you get back in control.

It helps in relationships

It’s common to blame stress on someone you love even though the person might not have anything in common with your anger. 

There are many ways that even a simple routine for waking up can impact your relationships. The most significant one is the reduction of stress.

If you can reduce stress and anxiety, you’re less likely to be angry with the person. A regular routine for your mornings will make you more available to your family members, which is crucial to improving relationships.

Making a routine for the morning is essential for establishing relations with the people you share your home with. Your roommates or family members are aware of your plans for the day and evening, and they will be able to work with your schedule. There will be no arguments over who has access to the bathroom and there won’t be any issues when you have two or more persons wanting to use the same kitchen simultaneously.

It will create healthy habits

One of the benefits of having a morning routine is that it will give you the opportunity to go through healthy routines on autopilot. As time passes, you’ll be able to add additional good habits, which will be an ideal way to begin your day. Do your best to adopt healthy habits like stretching or exercising instead of looking for your phone the first thing you get up. The negative effects of these habits may spill over to other aspects of your life, too.

Design your morning routine by including habits like mindfulness and meditation!

You (finally) have time for self-care

Perhaps you’d like to begin your day by going through your exercise or eating a healthy breakfast. Making these activities your first priority to get up is the most effective method of ensuring you’ve made time for important things for your physical, mental as well as spiritual wellbeing. You may even begin thinking about those early morning hours. Take the time to think about self-care as a gift you’re offering yourself.

Helps You to Solve Problems

Learn to develop plans, set your priorities set and ensure you stick to the plan you’ve established for yourself. Slowly but surely you’ll see that it has an impact on the other activities you take on. There will be occasions that things don’t go according to expected, but that’s the way of the world is about.

It makes you more confident

If you’re calm and composed you’ll be more comfortable and confident. Furthermore the ability to manage your time can help you achieve more. This can boost confidence in yourself. In the end, making sure you have enough time to pamper yourself each day can boost confidence in yourself. If you make some time to take care of yourself you don’t have to hurry. You can take your time making your hair look good and picking clothes that will make you feel great.

Make Tomorrow's Morning Your New Beginning

When you are taking good care of yourself and make sure you’re consistent every day, you’ll feel better throughout the day and it will help you to be the most productive and to get what you want.

Don’t wish you could be at the top of your chores or be able to get started in time. Stop thinking about where your time went and wondering why your house is in such a mess. Make sure you are in control of your life and your home from the start by creating a morning Routine that is a good fit for you!

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The 3M’s Mindfulness, Meditation and Manifestation! [GUIDE]

mindfulness, menifestation and mindfulness

The 3M's: Mindfulness, Meditation, and Manifestation

For optimized health, happiness, and performance!

Mindfulness, Meditation, and Manifestation are 3M’s that most people misunderstand. Most people are ignorant about the true meaning behind these 3M’s while others are often shy away. A brief overview before diving into details of 3M is

Mindfulness

It is a practice of controlling your thoughts and being present in the moment. It is simply to become a master of controlling your distracting thoughts. Help to overcome distracting thoughts and stay focused!

Meditation

It is a practice of deep focus and deep thinking to get a better and deep understanding. It is also a resourceful way to connect your soul with God.

When people think that meditation is what a monk or spiritual guru is doing while sitting pause, crossed legs on a mountain top in Tibet, and continuously humming ‘OM’. But the actual act of meditation is focusing on your thoughts inward, avoiding any internal chatter or external distractions. 

Manifestation

What you truly want in life is referred to as manifesting that thing. Setting goals and then repeatedly thinking of strategies to achieve those goals is called manifestation. To manifest something means attracting both tangible and intangible things in your life. These attractions generate from firm beliefs and actions mixed with hard work. You opt for strategic thinking. Author and life coach Angelina Lombardo says

“Manifesting is making everything you want to feel and experience a reality… fire your thoughts, actions, beliefs, and emotions.”

Can you Combine Manifesting, Meditation, and Mindfulness?

You can combine these 3M’s and you should. Mindfulness, Meditation, and Manifestation are three different M’s, but they are linked with each other.

Manifesting during your meditation is the best way to focus deeply on what you want in your life, your goals, and how to get it. Practicing mindfulness will allow you to control your distracting thoughts. For a deeper meditation, practice without distractions.

3M's Mindfulness, Meditation, and Manifestation

Nothing is worse than getting distracted by your random thoughts wondering if you changed the laundry while you are trying to pave a path toward your future goals. Combining manifesting with meditation and mindfulness is a powerful practice that can change your life in better ways.

Even your favorite celebrities like Drake or Conor McGregor, Oprah Winfrey believed in the power of the 3M’s and worked hard to achieve their dreams.

3M's relationship with Optimizing Health, Happiness, and Performance

Health, happiness, and performance or somehow linked with each other. If you have a healthy mind, you look better on yourself a sense of happiness adds satisfaction to your mind ultimately producing outclassed performance.

How to achieve long-lasting happiness?

Study shows that happiness and health are interrelated. Happiness is a factor that contributes to the efficiency of your health system initially contributing healthy effects to your performance. As mentioned earlier, meditation, manifesting, and mindfulness play an important role when it comes to your mental health. There is no doubt that a person good at his mental health will also be better in his physical.

When you manifest, you set a goal. You make strategies about it. Meditation will help you have a deep focus on it while Mindfulness controls any distracting thoughts and be a clear path to walk on. This phenomenon creates a sense of responsibility and satisfaction and this is how you achieve optimized health, happiness, and performance.

The most optimized your health the better you will be able to manifest and achieve happiness in meditation. Mindfulness then will make you strong enough who have an exquisite performance making your goals accomplished and provide a better future through hard work. Sincere intentions are converted into actions, you tend to feel much happier about your performance.

Dr. Justin Laube, MD from Everyday Health outlines that:

Scientific evidence has emerged which shows meditation can be a helpful tool in fighting chronic illnesses, including depression, heart disease, and chronic pain.”

Benefits of Manifesting, Meditating, and Mindfulness

Here are the leading benefits of 3M’s:

Relax mindset: A relaxed mindset believes in better performance of your daily tasks and will help you have personal time as well.

Prevents Procrastination: If you are a procrastinator, it is best if you follow the 3M’s as it will engage you more actively in your tasks, helping you achieve your desires.

Increase awareness: When you decide what you want and stick to it, you become more aware of your needs. This will create a balance between your thoughts and your hard work.

Provides direction: Harmony is created between your thoughts and you find a way of happiness and convenient performance.

Release stress: Meditation will help your mind free far from stressful situations and thoughts. This will help you with deep stress and anxiety.

Improve focus: When you were walking towards a road, these are the tools that we provide you ut the most focus and determination.

Tips on how to Manifest, Meditate and Be Mindful

To truly manifest, the first thing you need to know is what you want in your life. Once you have decided that, you must plan it out and make optimum strategies to get it. After done asking, write down your goals, work hard towards them with clean, calm, and mindful thoughts, and trust the process. Practice gratitude and raise your vibration as well.

3M's Mindfulness, Meditation, and Manifestation

Meditation plays a crucial role in manifestation, and mindfulness plays a crucial role in meditation.

Here are simple tips to help you meditate while being mindful.

  • Find a quiet place and eliminate all the distractions
  • The decided time limit for your meditation
  • Follow your breath
  • Keep a check on your mine
  • If you have destruction, drag yourself back through the “Recycle-Bin technique
  • When you feel like you are at ease, open your eyes slowly.

This article will help you in controlling your thoughts:

Make sure you Focus on things you Can Control

Summing up Manifestation vs Meditation vs Mindfulness

When it comes to meditation, manifesting, and mindfulness, it is all about setting up your mindset to be open-minded, relaxed, and accepting the reality you face to get what you desire. You need to put in equal efforts to bring your games to life.

Meditation, Mindfulness, and Meditation are important to use to help shape your thoughts and ultimately your life. These tools will provide you with optimum health, that will lead to happiness and productive performance.

So, take a deep breath. Manifest, Meditate and be Mindful and go for the things that you deserve and wish for.

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How are Depression and Anxiety Related | Symptoms and Cure

How are depression and anxiety related

How are Depression and Anxiety Related

Helping Quick Links

Depression VS Anxiety

If you ask someone about two common health problems, they are more inclined towards thinking about anxiety and depression. Although they are common, people struggle sometimes to determine the difference between these two. How are depression and anxiety related?

Anxiety and depression are two types of mood disorders. Anxiety creates a feeling of worry, dread, or nervousness while depression consists of a feeling of sadness, hopelessness, or anxiousness. Agitation and restlessness can also be symptoms of depression.

It is normal to feel anxiety or depression from time to time but when these feelings happen often and they interfere with your daily lifestyle, this might be a symptom of a disorder. 

According to Watson D, Naragon-Gainey K.

The relationship between these emotions—and their associated clinical conditions, anxiety disorders, and mood disorders—is complex and somewhat idiosyncratic“.

How are depression and anxiety related

Symptoms

Symptoms of depression tell us that it affects how you feel in general. When you are depressed, you may feel like

  • loss of interest in things you enjoyed once
  • lack of energy in yourself
  • sleeping pattern disorder
  • eating habits are changed

Also, there are major suicidal thoughts if you have a depressive disorder. Worry and fear are a normal part of your life. But when these feelings occupy most of your head and do not go away, they can be signs of anxiety disorder. During anxiety issues, you may often feel

  • continuous worries
  • cranky or on edge
  • Lose control of your own.

How To Diagnose

It is normal if you become hopeless and sad normally for a few hours but if it continues for days or weeks, it is a thing to ponder about. If you have continuous depression mode and insomnia, you might think about having a depression disorder.

If your thoughts are bottling up and causing you trouble concentrating and your feeling of guilt and worthlessness has undoubtedly increased with every day passing, you need to consider a doctor for this. For your symptoms to be considered depression, you have to have them almost every day for at least two weeks.

People with anxious distress often feel occupied and are easily fatigued. Muscle tension becomes a part of almost your day-to-day life. If you’re deeply afraid of doing something and feel that something bad is going to happen, you might need intensive treatment. 

Let a doctor or mental health professional evaluate you to see if your symptoms meet the criteria for depressive disorder or anxiety disorder.

causes of stress and anxiety

How are Depression and Anxiety Related

Although depression is considered a low energy state while anxiety is generally considered a high energy state, they are more closely related to each other. A depressed person often experiences a lot of anxiety, possibly to the extent of having a panic attack.

Anxiety disorder caused terrifying fear about the things in people they wouldn’t think twice about. Many people with anxiety disorders are fully comprehending that your thoughts are irrational, but they still can’t control them. This fear of loss of internal control haunts them which paves a path towards their entry into the depression phase.

Sally R. Connolly, a therapist says that:

“When you get anxious, you tend to have this pervasive thinking about some worry or some problem. You feel bad about it. Then you feel like you have failed. You move to depression.”

how are depression and anxiety related

Cure for Depression and Anxiety

It is very common if you feel low or sad or anxious or any combination of the above on occasion. Who is the best person to recognize that it’s typical for you? It is you. If you start to experience something new and uncomfortable feelings that change your energy and motivation other than unusual symptoms, it is best to connect yourself with a mental health professional for more guidance.

It is also normal if you start helping yourself and start moving on a personalized route. Questioning yourself on this issue and why you are changing and often feel restless or on edge might also help. This cycle of dark, unwanted, and fearful thoughts seems to stop if you start wondering and aim to stop it.

You may also manage anxiety and depression without medication if you allow yourself to feel what you’re feeling. Have control of yourself and maintain a routine. Reach out to loved ones and start eating healthily. Adopt healthy hobbies and make time for proper relaxation. 

Medications will also cure your depression and anxiety but you have to motivate yourself to create and follow a healthy path towards a healthy lifestyle.

What to Do When Have Both?

It is quite possible that one can have both. According to a worldwide survey in 2015

41.6% of people reported both having major anxiety as well as depression in the same year.

Although anxiety and depression are different you can have both at the same time. Many mental health experts recommend journaling because it can improve your mood and also manage the symptoms of anxiety and depression. Studies also support this idea and suggest that journaling is good for your mental health.

Fixing a proper therapy session with a doctor or mental health professional will also help you fight your depression and anxiety. If you have both anxiety and depression, it is quite fearful and disturbing. But small steps always have big impacts.

Every day this disorder is different so it is better for you if you take your mental health seriously and accept that where you are right now isn’t where you’ll always be.

Once you are diagnosed with both of the disorders, instead of neglecting yourself more, accept all the help that you get from others.

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24 Hour Fasting Benefits and Commonly Asked Questions

24 hour fasting benefits

24 Hour Fasting Benefits and Commonly Asked Questions

If you’re listening to the words 24-hour fasting or  24 hour fasting benefits the very first time, then it might possible a lot of questions will come to your mind like is it even safe to not eat for 24 hours?

This article will cover the major 24 hour fasting benefits as well as the answers to the most common questions asked in 2022 about 24 hours of fasting.

What is 24 hour fasting?

Restriction from eating is called fasting. An eating plan in which you fast at a scheduled time is called Intermittent fasting. 24-hour fasting is a type of intermittent fasting in which one fasts for the whole day.

24 hours fast, does not mean that you have to restrict yourself from every kind of intake. You can only consume calorie-free beverages.

When a period of 24-hour fasting is up, then you can resume your normal intake of foods.

Is 24 Hour Fasting Safe?

is 24 hour fasting safe?

24-hour fasting is a method that involves fasting completely for 24 hours that should be done once or twice a week. It is safe if you fast for such a period of time.

According to Healthline: “Frequently fasting for 24-hours at a time can lead to side effects and increase your risk for certain complications“.

If it is done once or twice per week. It burns all your glucose and fat, renewing your body cells, and helping you lead a healthy life. Many supermodels and athletes adopt a 24-hour fasting routine.

The 24-hour fasting legendary UFC athlete

However, it is better to consult a doctor if you have underlying health conditions.

24 Hours Fasting Benefits

24 hour fasting benefits are in huge number but some major benefits are discussed below

24 Hour Fasting Benefits: Removing Extra Fat

Recent research focused on people having obesity shows that People with Intermittent fasting lose slightly more weight than fasting in traditional way.

24 hours of fasting help you with weight loss by limiting the number of calories you consume. Extra fat is removed helping you renew your body cells making you healthier.

Article of Gym-Pact shows that it not only will help in your physical growth but also your mental strength will be refurnished. 

It improves your overall health in a variety of ways if done properly.

24 hours fasting benefit reduce weight

24 Hour Fasting Benefits: Controlled Blood Sugar

One of the 24 hour fasting benefits is that it can decrease your insulin resistance which proves to be good news for your blood sugar levels preventing you from becoming a type 2 diabetic (trusted source).

By reducing the amount of insulin, your body becomes more sensitive to insulin which helps to transport glucose from the bloodstream to yourself, more efficiently.

Being in a fasted state can help you regulate your blood sugar level which will boost your energy levels.

controlled blood sugar

24 Hour Fasting Benefits: Start of Healthy Relationship

24-hour fasting will not only provide a better relationship of yours with your body but also boost your relationship with your partner. Partners who fast together, stay together.

Jason Fung advocate for intermittent fasting and quotes that:

“Interestingly, I’ve seen the highest success rates with husbands and wives who try fasting together: the mutual support is a big help and makes fasting far easier.”

how 24 hour fasting help in building healthy relationship

24 Hour Fasting Benefits: Easy Guidance

One of the 24 hour fasting benefits includes that it is simple to follow as compared to other fasts. You don’t need to work out specific timings. In fact, you just need to take note of your last meal.

You can be back in shape and regain the strength of your body with a little effort and time management of meals.

Fasting teaches us Discipline to eat and patience. To keep going for 24 hours fast you need Motivation. I highly recommend this video as

Motivation gets you going but discipline keeps you growing! 

24 Hour Fasting Benefits: Fight Inflammation

Acute inflammation is your body’s natural response to fighting off infection while chronic inflammation can have a damaging effect and can lead to health complications.

Studies have shown that 24 hours of fasting can help fight against chronic inflammation. It lowers the risks of multiple sclerosis. It lowers away any risk that will cause you any swear damage.

24-hour fasting is the best shield you can get against chronic inflammations. It will pave a path to a healthy lifestyle.

24 Hour Fasting Benefits: Boosts Brain Functioning

There have also been different studies that show that 24 hours of fasting get improves your brain functioning and also protects you against neurodegenerative disorders.

Though these have mostly been animal studies, however, they have shown fasting to improve cognitive function in mice and scientists believe that this could also translate to humans as well. (Source Gym-Pact)

24 hour fasting benefit boost brain

24 Hour Fasting Benefits: Boost Metabolism and Self-control

Along with weight loss due to calories restriction, fasting can actually enhance your metabolic rate. Calorie restriction will help you achieve weight loss while faster metabolism will help you burn your calories per day.

Better the metabolism, better reproduction of cells. Controlling your diet would also develop self-control in you which can enhance your mindset as well.

Mahavira taught us:

“Start the practice of self-control with some penance; begin with fasting.”

self control is one of the 24 hour fasting benefit

24 Hour Fasting Benefits: Regulate Hormones

Hunger is actually related to your hormones, ghrelin, and leptin. Fasting for 24 hours can help regulate these hormones so that you may remain healthy.

Your hunger pangs are controlled and it will reduce the feeling of undue eating which will control your obesity and provides you a healthier way to follow.

More control over your hormones, the more you are inclined towards a healthy long-lasting life.

By trusted source

  • Reduce inflammation
  • Lessen your risk of certain cancers 

Common Questions About 24-hour Fasting Benefits

Is 24 Hour Fasting Good for Weight Loss?

24 hours fasting is absolutely good for your weight loss. It regulates your metabolism and develops self-control. You stop eating junk for good.

It will help you consume fewer calories over time resulting in controlled weight.

Brad Pilon, the Canadian author of Eat Stop Eat said:

“On a day you don’t eat for 24 hours, you’re guaranteed to be losing a third or half a pound of non-water weight that’s mostly from body fat,”

16 Hour Fasting Benefits VS 24 Hour Fasting Benefits

Researchers found that 16 hours of fasting provide you with long-lasting health benefits and an easy diet to follow. However, if you extend your fast from 16 hours to 24 hours it would do even more to your body.

This will not only help you to reduce your weight but also help you to renew in a better way.

It is not easy to continue yourself for several months so you need  Motivation

First, make your environment motivated then let this motivating environment help you in being focused.

Make your environment motivated by subscribing to fighterpreneur Youtube and by Fighterpreneur Podcast. It has affected many souls in better ways.

Is Fasting Overnight Good for You?

Fasting overnight allows you to burn through some of your sugar stones, called glycogen. It gives your body a little bit more time to burn fat.

It also helps you to get rid of any extra salt in your diet maintaining your blood pressure.

Can Diabetics Fast for 24 Hours?

Some people fast for several days because of religious reasons. But if you are a diabetic and fast for more than 24 hours, it can be dangerous for you.

You should fast according to your doctors’ instructions. Type 2 diabetic patients are normally not recommended to carry out 24 hours fasting.

Is 24 Hour Fasting Once a Week Healthy?

The Bottom line is that according to new research once or twice 24 hour fasting in a week is healthy and has a lot of benefits.

36,48- or 72-hours fasting periods are not healthy for you. In fact, they may be dangerous and may harm your body in several ways.

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Health Benefits Of Intermittent Fasting and Time Restricted Eating

Health Benefits of Intermittent Fasting And Time Restricted Eating

Intermittent fasting is simply an eating plan in which you eat and fast at a scheduled time.

While time-restricted eating (TRE) is a kind of intermittent fasting that limits the eating time to 4 – 10 hours and fasting for the remaining hours of the day.

To know what is the best way to start intermittent fasting you can read this blog “MedicalNewsToday/blog” and the blog for time-restricted eating is “Healthline/blog”.

In this article, we will discuss the health benefits of intermittent fasting and time restricted eating benefits along with scientific proof.

Health Benefits of Intermittent Fasting and Time restricted eating benefits

Health Benefits of Intermittent Fasting

Being healthy and fit is essential for everyone and it becomes a passion when we see supermodels, athletes, and famous personalities and hear about their diet plans and training. Some of the best ways to keep your body in shape and maintain your inner health are Intermittent fasting and time-restricted eating.

So let me tell you some core benefits of intermittent fasting.

Burn your Fat and lose weight by intermittent fasting

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Intermittent fasting causes less muscle loss than continuous calorie restrictions.

Cure for Obesity: When we start a lot of over-eating without any exercise, obesity is the result. However, you can control your weight. Strict-time eating can reduce the number of extra calories you take. Intermittent fasting leads to more significant weight loss and fat loss in men with obesity than regular calorie restriction.

According to BBC, “Intermittent fasting is championed by celebrities and CEOs alike for its weight loss and health benefits.’’

fat benefits of intermittent fasting

Image credit Riverfront Times

Changing of hormones (Interesting)

James Roche, Registered Dietitian Nutritionist with SCL Health said:

“There is substantial research that suggests that intermittent fasting may help to improve hormonal balance. This can enhance metabolism and sleep, leave us feeling more energized and also help us to more effectively burn more calories.”

When you stop eating for a period of time, many changes will start happening in your body. Your body will change hormones to make the stored body fat more accessible and initiate critical cellular repair processes.

It starts dropping your high insulin level and high blood pressure, the body begins the process of cell repairing, and your body will start showing resistance to much of stomach diseases.

Heart Health Benefits of Intermittent Fasting

Heart diseases are very common nowadays, and the major cause is non-quality eating and extra-eating. On the other hand, intermittent fasting and restrict-time eating have shown much better results in heart problems, such as cholesterol levels, blood pressure, triglycerides, and inflammatory markers.

According to found my fitness “In both animal studies and human trials, time-restricted feeding and eating have elicited beneficial health effects, including weight loss, reduced fat mass, improved heart function, and enhanced aerobic capacity, without altering diet quality or quantity”.

heart health benefits of intermittent fasting

Image credit Getty images

Physical benefits of intermittent fasting

Intermittent fasting is very common among athletes, wrestlers, and bodybuilders. This helps them in gaining stamina and maintaining their physical performance. In addition, most of the players do intermittent fasting to control their mass and achieve a cutting shape.

Mattson’s research shows that your body will take some time to get used to intermittent fasting and restrict-time eating, maybe two weeks or a month. You might feel hungry or cranky while you’re getting used to the new routine. It is important for you to consult with your doctor before starting intermittent fasting.

physical benefits of intermittent fasting

Image credit Healthline

How to stay motivated in intermittent fasting

Keeping yourself motivated is the first step for intermittent fasting because hunger, weakness, and a combination of stress will demotivate you, so believe in yourself and make a proper plan and timing for intermittent fasting.

You are not going to see the result in days, but in several months and until then, you need to hang on and keep motivating yourself by remembering why you have started and I highly recommend you watching

Fighterpreneur Youtube Channel

Fighterpreneur Podcast

Don’t let your surroundings demotivate you and you can do this by making your company and environment helpful. By subscribing to the Youtube channel and the podcast make your environment motivated.

One of the mistakes people do is thinking that they don’t need motivation on regular basis.

While the reality is just like you don’t remember what you ate two weeks ago your mind also makes a blurry image of your goal with time. You have to stay focus and motivated. And the fighterpreneur.com is here to help!

conor mccgregot intermittent fasting and time restricted eating

Overeating has become a part of our culture, and we are unaware of knowing the basics of what a calorie is and how many calories we need daily. As a result, we buy too much food, overeat food, have a lot of meals on our dining table, and go out for too many of them. Start tracking your calories from now on so you will not only become physically fit but will save a lot of money.

The legend who changed his life with intermittent fasting

Georges St-Pierre ruled UFC’s welterweight division for nearly a decade and became one of the greatest of all time. He says,

 ‘’ I’m a big believer that you need to be aware of these things. I think you need to listen to your body. You eat, and when you’re not hungry, stop eating.’’

Georges St-Pierre fast for 5 days in a row, and he does this thrice a year only by drinking water, he puts his body into a state where it burns all the bad cells, and he still trains during that period. Guys like Conor McGregor, George St-Pierre, and even Joe Rogan have put intermittent fasting in their training classes. Conor McGregor once said he likes to train in a fasted state because it reminds him of being on the hunt, like a young lion.

Goerge st Preire UFC LEGENd intremittent fasting

Time restricted eating benefits

Time-restricted eating has received a lot of attention from researchers in recent years. You can make your time plan yourself by putting your other works schedule in mind.

An example of time-restricted eating is if you choose to eat all your food for the day in 8 hours, such as from 10 am to 6 pm, the remaining 16 hours of the day is the fasting period, in which you cannot consume any calories. And you can repeat the same schedule every day. Following are some time restricted eating benefits:

Lose Weight: Time-restricted eating will help you in losing weight and burn your extra fats.

Discipline: It will help you be disciplined for having a proper timing schedule. The importance of discipline in fitness (Video).

Heart benefits: Time-restricted eating will help maintain your blood pressure level and reduce the chances of heart diseases.

Always try to eat good and healthy quality food items like veggies, fruits, fish, and low-fat meat. I highly recommend this “ Diet for intermittent fasting “ to give you an idea of what you should eat or not. Before starting intermittent fasting or time restricted eating, consult with the physician.

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Most Effective Training For Mixed Martial Arts & Likelihood of Injuries due to Overtraining

most effective training for mixed martial arts and liklihood of injuries due to overtraining

Most Effective Training For Mixed Martial Arts and Likelihood Of Injuries Due to Overtraining

One of the fastest-growing sports in the world is Mixed Martial Arts or MMA. If you want some real action then you need to become an MMA fan right away. MMA presents itself as 

“The most exciting combat sport in the world”

Image By Esther Lin for mmafighting.com

The UFC is the ruling promoter of the MMA. About the MMA training and fighting style, it combines almost every fighting style in the world including Brazilian Jiu-Jitsu, kickboxing, boxing, Muay Thai, Wrestling, Taekwondo, and Karate.

If you are interested in becoming an MMA fighter then you need to choose which fighting style you are going to equip for yourself.

MOST EFFECTIVE TRAINING FOR MIXED MARTIAL ARTS

Usually, Muay Thai, Brazilian Jiu-Jitsu, and Taekwondo and their Combo are preferred by MMA/UFC fighters. But whether you’re doing any of them your diet and training should be effective. The most effective training for Mixed Martial Arts is Metabolic Conditioning.

Metabolic Conditioning is the Most Effective Training for Mixed Martial Arts

Metabolic Conditioning or MetCon is a workout that increases the efficiency of the body. Metabolic is from the word metabolism which means the conversion of food and drinks you consume into energy. The phrase “metabolic conditioning” itself means effective conditioning.

In the Current Sports Medicine Reports, 2011 it is as “exercises that impose a moderate to high demand on the cardiovascular system and energy metabolism of the active muscle fibers to meet with the muscles’ repeated high energy requirement.”

Metabolic Conditioning Exercises for Effective Training

If we talk about the exercises we can say that the Metabolic Conditioning workout is a combination of strength and cardio exercises. Not actually slow like the cardio but something really efficient.

Here are some common exercises involved in Metabolic Conditioning. For Beginners as well as Professionals.

BOX JUMPS: Box jumps focus on all the muscles of the lower part of your body which includes the hamstrings, glutes, calves, and quadriceps, all of which work together to increase strength and power.

Giphy

DIAMOND PUSH-UPS: The diamond push-up is an excellent exercise to build overall strength, especially chest and triceps. Unlike other triceps exercises, diamond push-ups do not require any equipment and can be done anywhere

Giphy

REVERSE GRIP CHIN-UP: The exercise to build muscles like the latissimus dorsi and Biceps which extend the shoulder and flex the elbow. It’s a kind of pull-up where the motion range is determined in relation to the individual’s chin.

Giphy

ROPE JUMP: It involves swinging a rope around your body and then jumping over it. It’s best to start with a good posture, focusing on shoulders back and shoulders down, chest upwards, eyes looking straight ahead.

Giphy

JUMP SQUATS: They are a type of intense exercise that targets quads, hamstrings, and glutes along with the abs of the lower back. Also, they make a fantastic exercise for your lower body, increase the strength of the hips and thighs.

Giphy

DUMBBELL BURPEES: Dumbbell burpees will increase your strength and coordination in other compound exercises such as good mornings. When done properly it is an excellent cardio workout to incorporate into your daily fitness routine.

Giphy

KB SWINGS: Kettlebell Swings is a cardiovascular as well as a strength exercise. It involves moving a bell from your knees to anywhere above the shoulder. Has a lot of benefits like muscular growth, fat loss, and balance.

By StongFirst

AIR SQUATS:  Air Squats or Bodyweight Squats have no use of extra weight. They work your Quadriceps, hamstrings, glutes and provide better balance. Air Squats is usually viewed as a beginner’s move.

Giphy

Overtraining Injuries

It is a champion’s move to train yourself regularly and have a proper training schedule. But what would happen if we push our body too far in training. Yes, we are increasing the risk of injury. According to Legal Match Article

“Every day, there are more than 10,000 people treated in emergency rooms across the country for injuries stemming from sports, recreation, and exercise”

injuries due to overtraining and cause

Many athletes believe that more training equals greater outcomes. They are more likely to exercise or lift heavier weights and train as frequently as they can. This is a huge mistake. Instead of being more efficient, they get exhausted or even suffer injuries.

How to know if you’re exceeding the limits? Signs of Overtraining.

And if you already have an injury this 1 minute highlighted read may help you fighterpreneur/after-injury

Avoiding the overtraining injuries and for progressive training you have to stay balanced and to keep the discipline. The importance of discipline in MMA (Video).

Here are some overtraining injuries.

Muscle soreness

After you have done your exercise, you will feel light pain in your used muscles, which is normal but when you start seeing an abnormal muscle growth or sourness, you need to check with your doctor and change your exercise as it is a sign of overtraining injury.

If you’re unsure of your muscle pain this highlighted 1 minute read may help you “ Muscle pain differentiation

Muscle soreness occurs when you lift much heavyweight, improper position or push your body over the limits and try to overtrain yourself.

Lack of Energy & Change of Behaviour

According to healthline

“Overtraining can affect your stress hormone levels, which can cause depression, mental fog, and mood changes. You may also experience restlessness and a lack of concentration or enthusiasm.”

Whether you are training in your gym or you are running out up to 5km. You need to focus on your energy level, if you will release more energy then you are consuming, it can be fatal. It will automatically effect your behavior by feeling stress and headache.

Here is a healthy diet plan to prevent injuries and even for quick healing “Healthy diet for MMA

Shin splints

Shin splints is a very common injury due to overtraining or putting your leg in non-common position. This injury occurs when the bones and muscles of the leg’s lower part pull out and get irritated. 

When you will not give this injury time to heal, the shin splints can get even worse and cause severe pain.

By Fighterpreneur

Whether you are rookie or you are a professional MMA fighter, you need to follow the cautions to prevent the injuries and stay safe.

Over-training is not going to give you result so quickly but it will increase the risks of fatal injuries.

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