Motivation & Results: Getting SMART About Fitness Goals

So you’ve decided that you want to take your health and fitness more seriously. That’s great! You head to the gym, stare out at the sea of treadmills, exercise bikes, and weight training machines and suddenly come to the realization that you have no idea how to go about obtaining “fitness”. It can be daunting for sure, but one surefire way to make the time spent at the gym worth it is to set realistic fitness goals for yourself, and learn how to go about achieving them.

The first thing that you should consider when setting a goal is your current level of fitness. If you consider yourself fairly active and healthy, you will be able to realistically set different goals as compared to someone who is just getting started or trying to get back into a healthy routine. Choosing the right type of goal will not only help you achieve the level of fitness that you’re looking for, but it will also help keep you motivated when you see consistent results from your workouts.

Decide what your ultimate goal is. Getting to the point where you can successfully complete a 5k is a great start if you ultimately want to run a marathon. If you have your ultimate goal in mind, completing short term goals will help to improve your confidence. Try to stay away from goals that are vague or extremely complicated to complete. As recommended by The American Council on Exercise, specific, measurable, attainable, relevant, and time-bound goals (SMART) can help you get started.

S – Let’s get specific. Just saying that you want to get healthier isn’t enough, and won’t motivate you every time you step into the gym. Setting a goal like, “I will lose 20lbs” is specific. Now, you have a set goal that is specific and measurable. This ties directly into the next goal.

M – Your goal should be measurable. Having an amount of weight you want to lose for example is important because it gives you a starting, and ending point. While you’re achieving this short term goal of losing 20lbs, you are contributing to your ultimate goal of becoming healthier every time you work toward it.

A – Attainability. Another important thing to consider when setting a goal is whether or not it is realistically attainable. Going from couch potato to world class sprinter is probably not an attainable goal. Being realistic with your expectations will not only help you stick with your fitness plan, but allow you to accurately assess your expectations going forward. After all, the goals you are setting now will most likely change as your continue to get stronger and more fit.

R – Relevant goals go hand in hand with the attainable ones. These are your goals and yours alone. Maybe you’re not interested in weight loss and just want to get stronger? You don’t need to conform to what other people tell you when it comes to your goals. If it’s not relevant to where you want to be going forward, reevaluate your goal and point yourself in the direction that works for you.

T – Time-Bound goals are another great way to help keep you on the right track. Having a starting, and ending point will keep you motivated and constantly striving to do better. Going back to our example of weight loss, setting a starting and ending date to achieve your goal is important.

In the event that you don’t quite achieve your goal, reevaluate what went wrong or what you could have done differently to improve. Setting the right fitness goals will ultimately make your time spent working out more fulfilling and fun. The world of health and fitness doesn’t need to be a source of anxiety or stress if you have the proper game plan. Stick to your short term goals, strive for SMART goals that will increase your motivation, and above all else have fun with your journey toward health and fitness!

Top 5 Most Kitchen Renovations ideas

Kitchen renovation projects can be quite costly. If you have the money for it, then you likely won’t think twice about committing to the upgrades. But in line with your home staging efforts, an expensive kitchen renovation project probably isn’t the best idea considering that you are sure to have many other staging-related expenses, plus the fact that there’s a significant risk involved in taking on an expensive project that you are uncertain will be recouped later on with the home sale.

The fact is, you don’t necessarily have to shell out massive amounts of money just to spruce up your kitchen. With thoughtful details and finishing touches, as well as modest but high impact decorating and styling strategies, you can transform the look and feel of your kitchen and stage it into an entirely new space for a fraction of the renovation cost.

Repaint and freshen up the cabinets and countertops

Paint is affordable but with much potential as far as visual impact goes. If you have white or dark wood cabinets and shelves, giving them a fresh coat of paint would make them seem brand new again. Repainting countertops, on the other hand, covers up signs of wear and tear they may have incurred.

Be creative with the lighting

The kitchen is the area of the house which could always use a lot of lighting, but you don’t have to stick to traditional, functional lighting sources. Task lighting, accent lighting, and other layers of lighting can also be utilized for form, function, and style. There are plenty of inexpensive but classy lighting fixtures that change the character of your kitchen for less.

Add art to the kitchen

Wall art including paintings are usually displayed in the dining area, but the kitchen can also display the right print or poster and immediately look much better. Select paintings or even sculptures that go with the theme of your kitchen staging, or you can explore contrast, for example, a retro poster in the backdrop of a contemporary or minimalist kitchen.

Overhead pot rack

Very popular at the moment – using overhead space by hanging pots and pans on a rack suspended from the ceiling, generally right on top of the center island. It saves space or gives you more shelves and cabinets to store your other kitchen accessories in. If executed correctly, it’s also very classy and reminiscent of professional kitchens.

Switch up the seating

If you have wooden dining chairs, simple repainting dramatically changes their appeal, with the right colors or hues are used. Also, think of buying new dining chairs that are inexpensive but go more with the effect you want to achieve.


If your floor is deteriorated and old, replacing it can give the cooking area a remarkable facelift. You need to keep in mind that the flooring you pick will certainly set the mood for the kitchen area and even change the feel. An interior designer will assist you to choose the ideal color to match the rest of the decor.

A kitchen renovation is a large project and can take months to complete fully. Discuss a timeline and a specific budget for your project with a professional renovation expert, so you will know what to expect.

5 Easy n’ Healthy Recipes You Probably Never Tried Before


Ever felt that sinister hunger pang not letting you sleep or making you late for work? Ever had friends and family visiting you on a holiday, and all you did the entire time was cook and serve? Or are you just someone who likes easy to cook yet yummy meals? We’ve jolted down five of the most delicious and nutritious options that are sure to make your lives easier – at least in the kitchen!

1. Peas n’ Eggs
Here’s a simple breakfast for those in a hurry.


* 3 Eggs
* Cup Of Green Chillies
* Cilantro
* 15 Ounces Of Peas
* 3 tablespoons Of Olive Oil
* Salt & Pepper To Taste

Directions For Cooking :

Firstly, poach 2-3 eggs (rare to medium) with olive oil. Now, add some black pepper, finely chopped green chillies and cilantro and mix well. Place the green peas in fresh oil and stir fry them for about 3-5 minutes. Add some cheese once the peas are done and place them over the eggs. In the end, you can choose to add salt as per your needs. Protein, fibre, antioxidants, and good fat – all in 20 minutes tops! Need anyone say more?

2. Broccoli-Bacon- Hummus

A perfect blend of spice and crunch for those heavy cravings.


2 Medium Sized Broccoli Florets
* 4 Slices Of Chopped Bacon
* Half Cup Of Green Chillies
* Half Cup Tomatoes
* Garlic Hummus

Directions For Cooking:

Stir-fry broccoli florets and bacon with some finely chopped green chillies and tomatoes. Open a bottle of garlic hummus and mix it all into a foodie ménage a trios! Psst! Bacon can be replaced by tuna/chicken or cottage cheese as well!

3. Buttery Apple Raisins

So you like fruits? And raisins? like to sneak up on a spoon of butter in the dark? Here’s a delight for those kind of people!


* ¼ Cup Of Butter
* 4 Large Apples, Sliced
* ¼ Cup Of Raisins

Directions For Cooking:

Take some almond/peanut butter and mix it in with raisins (even granola will do) to form a wondrous batter. Now slice apples (as many as you can eat). Take this batter and sandwich it between 2 apple slices. Finger food just got easy and healthy.

4. Super-Shake

How can an easy to make recipes list be complete without an awesome shake? Ladies and gentlemen, behold..The Super Shake.

Ingredients :

* 1 Litre Of Coconut Milk and Equivalent Yoghurt
* Half Cup Of Blueberries
* Half Cup Of Pineapples
* Mint

Directions For Cooking:

Add coconut milk and yoghurt in equal volume. Blueberries, pineapple slices and mint go next. Crank the blender! (Pro-tip: The gym freaks can add some whey powder to this)

5. Grilled Pork/Paneer with Greens
A meaty treat you won’t forget!

* 6 pork steaks, 200g each / 100g Of Cottage Cheese
* Half Cup Of Capsicum, Sliced
* Half Cup Of Onions, Sliced
* Half Cup Of Potatoes, Sliced
* Half Cup Of Tomatoes, Sliced
* Mozzarella Cheese
* Salt/Pepper/Coriander Powder For Taste

Directions For Cooking:

This is a party favorite and takes about 30 minutes to prepare. Preheat the grill (medium is fine). Oil the grate lightly. After that is done, marinate the pork chops or cottage cheese in a mixture of curd/yogurt, salt, black pepper and coriander powder for about 5 minutes along with the large cut onions, tomatoes, capsicum and potatoes. Now grill the pork chops/cottage cheese and veggies till they show deep grill marks. Roll them over consistently over the grill. Add mozzarella cheese over the pork chops/cottage cheese (paneer) and let it melt. Serve with a chilled beer when done!


Here’s our promise – these recipes won’t let your taste buds down! Give them a shot and you won’t regret it. Let’s not forget, there’s a lot of time to be saved!

Approaches To Prepare Yourself Undergo A Home Renovation

Human nature dictates one to desire for better things in life. It is because of this aim that people strive harder to reach their ultimate goals. One of these goals could be home renovation. Homeowners nowadays are also in the loop of the latest trends to keep up with the recent style innovations on home furnishings. For such goal, settling down for anything less is not an option as a home makeover can be considered as an investment to raise the value of one’s home.

Plan in Detail

Considering that you have all the means and resources for home renovation, still it is a must to have a well-placed plan to get the most out of your hard earned money. Replacement of doors and windows, restoration of the roof, redesign of floor area, and construction of new countertops and cabinets for the kitchen are only a few out of many considerations needed for a successful home renovation. For such, it would be essential to draw feasible layouts to maximize the space and set clear expectations for the redesign. To get helpful tips, it is a must to check home improvement web sites, buy lifestyle magazines or tune in to home makeover television shows. It would also be best to seek assistance from a home improvement professional.

Seek Expert’s Advice

It is a common misconception that hiring a home improvement professional is a waste of time and money. The truth is, having a partner in home renovation can provide convenience and peace of mind, especially if you do not have extra time in creating layouts to be used for the makeover.A detailed design plan means having a more functional and comfortable house to live in. You can collaborate with each other to come up with good home renovation ideas that are practical and achievable. This can definitely help you in choosing the right home renovation approaches that are suitable to your home.

Hire a Contractor

Once the design layouts have been finalized, it is now time to hire a reliable contractor who will lead the pack in building your dream house. The contractor can also give insights to improve the layout, as well as take care of all the materials to be used given the right amount of budget. However, it would be best to consider hiring as contractor that is licensed and experienced to provide you with services that are done in good taste. Indeed, the help of the contractor can help alleviate the worries of undergoing a major project, such as home renovation.

There are a lot of different approaches that one can consider for home renovation. However it would be wise to set realistic goals to avoid problems and additional stress to come along. Home renovation is not a one-man job, therefore it is but important to seek pieces of advice and hire professionals to aid in the smooth transformation of your house to a dream home. Taking such measures will not only make home renovation fast and efficient, but it will help eliminate potential mistakes as well.

Interior Design Upcoming Trends For 2017

The interior design of your home determines your moods and is a reflection of your personality. You therefore need to know what the latest trends are so you can choose the one that you love the most. If you are planning to redecorate your living space in 2017 or are in the process of constructing a new home, here are some of the trends you can expect to see in 2017.

Leaning towards the natural

Many designs will see the inclusion of earth colours. These are warm and authentic which is most probably the reason why they will be the choice of many. Most interior spaces will have the warm feeling of nature. Among the colours you can expect to see include cinnamon shades, black, pale pink, ocher, copper orange, rust, burgundy and terracotta.

The texture of interior surfaces will also be inspired by nature. Materials that can be expected to be popular include rattan, wood grain, stone, cork and many more with the aim of bringing an outdoor feeling to the inside.

The use of natural flowers will add to the natural touch. People will abandon the use of fake silk ones in favour of the real thing.

More colour

In recent times interior designs have been using less vibrant colours like grey. In 2017, this trend is likely to be replaced with colourful designs. White will be mixed with vibrant colours to give the indoors a lively appeal. The top five colours will include pink, coral, emerald green, teal and navy.

Vintage furniture designs

Borrowing from classic designs, bedheads will be upholstered with velvet. They will come in natural colours and feature the traditional button designs resulting in vintage elegance. There will be a major shift from the currently available simple wood and metal frames. Nature is not just coming to the living room but the bedroom as well. The rest of the furniture in the home will also get a vintage touch in their design. You can expect to see a beautiful blend of the modern and vintage era. Recreated historic pieces are also likely to hit the market thanks to their organic features.

Warm cozy living space

With the invasion of technology causing people to lack human interaction time, the interior designers are reacting by creating spaces that will encourage this interaction. Homes are likely to be constructed in such a way that they are cozy and warm with small nooks and crannies where people can escape from the day to day hassle and interference by technologies. Homes will see the introduction of quiet reading spaces and other areas that are devoid of technological interferences.

No matter what your preferences are, you will definitely find something that you will like in the coming year. If you are a nature lover and have a thing for classical designs then you will love the angle the interior design will take in 2017. If you like modern designs there will be a touch of that as well. With the vivid colours and deep borrowing from the exteriors, interior design trends in the coming year are likely to be quite different from what has been around recently.

How to Use the Sports Camcorder to Discover Your In-Game Strengths & Weaknesses

As you participate in sports activities over time, you will begin to analyze your performance in an effort to improve it. However, it is difficult to perform a complete analysis without first viewing your performance from the angle of a spectator. This is where a mini sports camcorder comes in handy.

Such a camcorder comes with a helmet base, a bicycle stand and a fixed base along with other accessories. The base you use depends on whether you are going to capture in-game shots or shots of you playing the game from an objective angle. The latter helps you analyze your movements, body positions and reactions. The in-game video capture helps you analyze your speed.

One of the accessories includes a waterproof shell. This allows this camcorder to travel underwater with you if your sports activity is swimming. Set it up to shoot your underwater turns so you can perfect your speed and coordination in executing the turns. By watching how you hit the wall and flip to change direction, you can figure out the best way to perform your turn to receive the maximum results in the race. It could be the difference between winning and losing.

The 170″A, 12-megapixel, wide-angle lens captures the entire scope of the action without cutting off an important element of your performance. Then, this camcorder replays the insightful videos on its high definition, 1.5-inch screen. With this feature, you can also have the coaches or team members analyze your performance. Ask them for their objective opinions so you can fully analyze your weaknesses or realize your strengths.

Are you worried about running out of a charge at the wrong moment with this camcorder? Luckily, you can still perform video recording in a stationary position while this camcorder is charging. The camcorder supports the utilization of an external Micro SD (TF) card. You can purchase one up to 32GB to use with this type of camcorder.

This camcorder comes with a detachable battery. Buy an extra one and change batteries when necessary to keep recording the in-game action on the fly. This prohibits the need for you making the camera stationary long enough for it to receive a full charge. In addition, you extend the life of the batteries by not overusing them.

On top of analyzing your own performance with one of these camcorders, you can learn when the officials made the wrong and right calls. This will let you know if you actually did travel out of bounds or mishandle the situation in another manner. Knowing this information is another step in improving your in-game performance.

All this information should help you understand how to use the sports camcorder to discover your in-game weaknesses and strengths. Through proper analysis, you can increase your sport prowess and value to your team. Isn’t it worth an inexpensive investment to have the right tool to make this type of analysis possible? Start today and video record your performance!

4 Reasons People are Choosing Home Fitness Over the Gym

Gyms are awesome places filled with skilled trainers and a myriad of exercise equipment, everything you could possibly need to whip yourself into shape. Yet, even with all the benefits of the traditional gym more people are choosing home fitness and it begs the question why.


A gym offers a great deal of options in your quest to get fit, but it comes at a cost. Generally speaking, gyms charge an annual or monthly membership fee and many of them prefer auto draft as a payment option and charge penalties if you decide to end the contract early.

Home fitness can come at some expense as well, depending on what you are trying to accomplish and your personal preferences. However, these are usually onetime expenses that will not need to be repeated until the equipment wears out or you decide to change tactics. Overall, home fitness regimen costs are determined by you and can end at any point.


Perhaps the most common reason people are choosing home fitness over the gym is comfort. It can be quite intimidating to walk into a location filled with fit and athletic individuals. When you work out at home not only are you the only participant you can pretty much wear whatever you feel most comfortable in. Do you have a ragged pair of holey sweat pant? They will fit right in at you gym created for one!


Do you only have 15 minutes before work or a half an hour after the kids go to bed? Working out in your basement or bedroom allows you the convenience of sweating at your convenience without the hassle of getting out, driving to the gym or rearranging your schedule to fit the hours of operation.

Build Yourself Fitness

Do you like to work out to your special blend of music at levels that would make your parents cringe? Home fitness allows you to choose the play list and volume level (as long as you don’t anger the neighbors). Even if you aren’t a die-hard metal fan, working out at home lets you personalize your routine.

Train with weights, shake your booty to a favorite dance video or choose a hard-hitting boot-camp workout, and then change it up whenever you feel like it.

Final Thoughts

There are pros and cons to both gym and home fitness options. At the end of the day, you have to choose the option that best fits into your lifestyle and personal fitness goals. If you are unsure which would work best for you, many gyms offer a trial membership or free passes for you to get a feel for what they have to offer and there are plenty of free to try workouts available on the internet. Take your time and use the option that motivates you the most.

7 Cool Interior Design Trends for 2016

2016 interior designs are trending toward simplicity and function. This is good news for those that do not want to miss out on being stylish, but hate the thought of spending a lot of money.

Living Rooms with No Big Screens or Computers

That’s right. This quiet, breathable space is making a come back where family or company is the main attraction. Check your phones and iPads at the door because it’s time to talk.

Mixed metals in Furnishings

The presence of metal gives a change of pace to wood and plastic. Coffee tables with straight or geometric-styled metal legs combine a modern, yet natural appearance, to almost any decor. Topped with clear or tinted glass, the limited boundaries are removed. Metal pedestals are also vivid when topped with statues or plants.

Fabric Wall Art

Use material to soften or highlight walls by matching upholstery or blasting a bare space with art. If you are unfamiliar with this concept, look up fabric art or fabric walls and look at all the creative ways that material is used to make a beautiful statement. Whether framed, draped or used in a covered partition, colors and patterns of fabric are definitely in. We found some good interior design tips from Homeservice Club of Canada

Flashy Pendants

Made of metal, glass or plastic, small pendants are great for bringing out light in a dark corner or adding fun when hung over a kitchen island. Different shapes that are rounded or hexagon create a floating fantasy in setting just the right mood. And the more flamboyant, the better.

Hand-Painted Pottery

The taste of old world Holland delivers classic warmth of tradition to a home. The bright blue pattern on creamy white background delivers the simplicity of country life, even in the midst of the city. Show off in a kitchen nook or present in a stylish dining room to catch attention.

Mixed Up Kitchens

The days of keeping everything in the kitchen perfectly matched, is over. Cabinets with different faces are appearing as a break from the hum-drum normalcy that was once known. Paint lower cabinets a different color from those above the counter, or cover with a textured material. Use a long Guatemalan cloth rug over floor tiles to add variety to a modern or traditional kitchen. Brightly colored weaves from around the world are popular.

Impressive Mirrors

Large uniquely-shaped

mirrors are expected to show up in homes throughout 2016. Mirrors have always had a way of expanding space and the new trend is to make them as large and interesting as possible.

Other key interior design trends of a larger scale for 2016 include bidets in the bathroom, fireplaces as a focal point in living spaces, black stainless steel kitchen appliances and heated entryway floors. Think entertaining, less stuffy and more practical to get on the right foot for this new year and you will be right in style.