YOUR Cardio Vascular System and Energy + FREE PRINTABLE


Main Function of The Cardio Vascular System in Supplying Energy to The Cells

  • To transport the simple materials (broken down food) that transfers from the digestive system into the adjacent capillaries to the liver and body cells via the blood stream driven by the pumping action of the heart.


The Cardiovascular System – An Over View

  • The heart is a muscle that acts like a pump.
  • The heart forces the blood around the body through a system of blood vessels.
  • These blood vessels are arteries, veins and capillaries.
  • Blood carries dissolved oxygen to the body cells.
  • At the same time blood removes the waste products of cellular respiration (water and carbon dioxide)
  • The blood also distributes heat, hormones, nutrients, salts, enzymes and urea around the body.



The Structure of The Heart

  • The adult heart is the size of a fist.
  • The heart is in the thoracic cavity between the 2 lungs and is protected by the rib cage.
  • The heart is surrounded by a tough membrane called the pericardium which contains a thin layer of fluid that prevents friction.
  • The heart is a double pump.
  • The heart has four chambers – two atria and two ventricles.
  • The walls of these chambers are mainly made of specialised heart muscle called myocardium.
  • During each heartbeat both of the atria squeeze (contract), first to pump blood into the ventricles.
  • Then both ventricles contract to pump blood out of the heart into the arteries.
  • There are one-way valves between the atria and ventricles and between the ventricles and the large arteries coming from the heart.
  • The valves make sure that when the atria or ventricles contract, the blood flows in the correct direction.
  • The right side of the heart pumps deoxygenated blood from the veins into the lungs.
  • The left side of the heart pumps oxygenated blood from the lungs to the body.
  • The 2 sides are completely separated by the septum.
  • The blood passes twice through the heart in any one cycle – double circulation.
  • Veins enter the atria, Arteries leave the ventricles.
  • The circulation to and from the lungs is known as pulmonary circulation.
  • Arteries are blood vessels that leave the heart, veins are blood vessels that enter the heart.
  • There are 2 pulmonary arteries that supply blood to each lung.
  • There are 4 pulmonary veins that bring the oxygenated blood back into the hearts left atrium.
  • The main artery that leaves from the heart to the body is the aorta.
  • The main vein that enters the heart from the body is the vena cava. The vena cava has two branches. The superior vena cava supplies blood from the head and neck. The inferior vena cava supplies blood from the rest of the body.
  • It is important that blood only flows in one direction. Therefore, there are sets of values between the atria and the ventricle. Tricuspid – Right hand side. Bicuspid -Left hand side. Before the muscle in the ventricle fully contracts papillary muscles contract pulling on these thin flaps of skin (cusps vales) using tendinous cords ( like ropes) to hold them in place and stop the back flow of blood.
  • The pulmonary artery (to the lungs) and the aorta (to the body) also have vales. These are called semi-lunar valves because of their half-moon like shape. These stop the blood flowing backwards into the ventricle. They are sometimes called the pulmonary and aortic valves.
  • Murmurs are the result of disturbed blood flow. Some are related to disease. Murmurs are the sound of blood swishing around.
  • The walls of the heart and made of cardiac muscles.
    • The atria walls are much thinner as they rely on gravity to draw blood in and release it into the ventricle.
    • The right-hand ventricle wall is thick as it must pump the blood up to the lungs.
    • The left hand ventricle wall is the thickest as it must pump blood a further distance to the whole body.



The Cardiac Cycle

  • The cardiac cycle is a series of events that take place in the heart during 1 heartbeat.
  • The cardiac cycle is about 0.8 seconds at an average person’s normal resting beats per minute heart rate. This speed up to about 0.5 seconds when you are doing exercise and have more beats per minute to supply blood to your bodies muscles more rapidly.
  • The correct terms for cardiac muscle relaxing is diastole and the tensing is called systole.
  • The heart is never empty of blood.



  1. Both atria contract forcing blood into ventricles due to pressure.
  2. Ventricles bursting with blood and increased pressure – causing atrio-ventricular valves shut. (first heart sound)
  3. Muscle in the ventricular walls begin to contract. Pressure on blood inside the ventricles rises. These forces open the semi lunar valves in the aorta and pulmonary artery open.
  4. The ventricular contraction causes the blood to be forced into the aorta and pulmonary artery. The elastic walls in these arteries begin to stretch.
  5. The ventricular muscles start to relax. The blood falls backwards catching the semilunar valves and making them close. (the second heart sound)
  6. Because the ventricular walls have relaxed the atrio-ventricular valves have pushed open by the blood that has been filling the aorta. And blood rushes in. – THE NEXT CYCLE BEGINS.






Heart Rate and Stroke Volume

Cardiac Output – The amount of blood expelled from heart in 1 minute.

Stroke Volume – The volume of blood forced out the heart in one heart beat

Heart rate – Number of beats counted in 1 minute


Cardiac Output = Stroke Volume x Heart Rate



Control of The Cardiac Cycle

The heart is controlled by the automic nervous system and it’s two branches – symphetic and parasymphatic nervous system.

Symphatic – Speeds up heart rate due to work, stress and fear. (largely affected by the hormone adrenaline produced in fight or flight response)

Parasymphatic – Calms heart rate and output down after a period of stress and also during periods of peace and contentment.




Blood Pressure

  • Blood pressure is the force that blood exerts on the walls of the blood vessels.
  • It is measured using a sphygmomanometer.
  • Systolic blood pressure is the pressure when ventricles are contracting.
  • Diastolic blood pressure is the pressure when the ventricles are relaxed and filling
  • Blood pressure is usually written as = systolic/diastolic.
  • A healthy adults blood pressure is 120/80
  • Blood pressure is highest in the blood vessels near the heart – medium sizer arteries and arterioles put up resistance slowing the blood pressure.




Blood Vessels

Arteries and arterioles

  • Arteries leave the heart and supply smaller vessels (arterioles) which go on to supply the smallest blood vessel – capillaries.
  • Arteries usually carry oxygenated blood, the exception being the pulmonary and umbilical arteries (baby).
  • Arterioles provide a network of blood vessels that supply the capillaries.
  • In doing this, the blood incurs resistance and the blood pressure drops.
  • Arteries and arterioles are lined by endothelium (simple squamous epithelial tissue) and has a thick muscular coat.
  • The lumen (central hole) is round.



  • They are supplied with blood by the arterioles.
  • Their walls are a single cell thick.
  • Body cells are never far from capillaries.
  • Body cells rely on capillaries for oxygen and nutrients.
  • Tissue fluid is draw out of the arterial ends of the capillaries. (containing oxygen and nutrients)
  • Tissue fluid re-enters the venous ends of the cappilaries and takes the waste products of metabolic activities in the body cells back. E.g. water and CO2



Venules and Veins

  • Venules are small veins supplied by capillaries and are feed into veins.
  • Limb veins contain valves to assist blood flow back to the heart because the blood pressure has dropped so much.
  • Veins have a much thinner muscular coat than arteries (less pressure to withstand)
  • Veins have more fibrous tissue that arteries and oval lumen.
  • Blood pressure is low in veins and venules.
  • Generally veins carry de-oxygenated blood with the exception of the pulmonary (lung) and umbilical (baby) arteries.




Pulmonary and Systemic Circulations

Pulmonary Circulation

  • Consists of pulmonary arteries that supply blood to the lungs with de oxygenated blood from the left ventricle of the heart. And the pulmonary veins that bring oxygenated blood from the lungs into the left atrium of the heart.

Systemic Circulation

  • All blood vessels not involved in pulmonary circulation.
  • Each organ has a Venus and arterial supply that brings blood in and drains it away again.



Structure and Function of Blood





Functions of Blood

  • supplying oxygen andnutrients to tissues
  • Removing waste from tissues
  • Transportinghormones and other signals throughout the body
  • Regulating body pH and core body temperature.
  • Part of the immune response



  • Blood is composed of plasma, red blood cells, white blood cells, and platelets. – It is the red blood cells that transport oxygen and carbon dioxide
  • It is a type of connective tissue
  • Red blood cells are within the plasma. Plasma is mainly water in which things dissolve






Plasma is mainly water in which substances such as nutrients, enzymes, hormones, glucose, amino acids and gasses are transported.



Red blood cells (Erythrocytes) are very small cells with elastic membranes to fit through capillaries. They have no nucleus to make more room / space. They have a bi-concave shape to increase surface area for greater exposure to oxygen. They are packed full of haemoglobin. This is a protein that carries oxygen. When it is saturated it forms oxyhaemoglobin (bright red) when it is low in oxygen it is haemoglobin (dark red).



Platelets are broken bone marrow (megakaryocytes) cells. They coagulate by clumping together and clotting blood vessels temporarily at the injury site- avoiding blood loss. It is part of the immune response. These are also biconcave shaped with no nucleus. However, they are about 20% of the size of a red blood cell – they are broken cells not whole ones.



Granulocytes (Also known as polymorphs, neutrophils and phagocytes) contain granules in their cytoplasm and a lobed nucleus. They change their shape to engulf foreign materials and bacteria – phagocytosis.

Lymphocytes are smaller cells with round nuclei and clear cytoplasm. The assist the production of antibodies. Antigens are shapes found on the surface of disease-causing microbes. The body uses these marker shapes and produces antibodies to neutralise antigens and stop microbes multiplying. They can then be phagocytosed by the granulocytes.

Monocytes are larger white blood cells than lymphocytes. They have a large round nuclei and clear cytoplasm. They like granulocytes can perform phagocytosis.





6 Excellent Ways to Relieve Sciatic Nerve Pain

This blog post  has been reproduced with the explicit permission of YourDoctors.Online 

How do you get rid of sciatic nerve pain naturally?

  • Chiropractic Spinal Adjustments
  • Yoga
  • Stretching
  • Acupuncture
  • Massage Therapy
  • Heating Pads
  • More Activity
  • Reduce Inflammation

There are remedies for back pain that treat sciatica nerve pain and improve spine health. Here are 6 natural treatments.

If you have woken up feeling extreme pain from your upper thighs to your feet or if you deal with intense lower back pain that spreads downward and no matter what you try it just won’t go away, you could be dealing with sciatica nerve pain. It causes painful throbbing in the lower back and limbs.

It all starts in the lower spine and can come and go. Once you begin to deal with sciatica nerve pain, you’ll be dealing with a whole lot of discomfort that will quickly ruin your day. But, there’s good news. There are remedies for back pain that treat sciatica nerve pain and improve spine health. Here are 6 natural treatments for sciatica nerve pain: 

1. Chiropractor Spinal Adjustments

A chiropractor can work with you to realign your spinal discs and prevent protrusion into the canal that targets the underlying source of pain. One study from the Official Journal of the North American Spinal Society found that those who suffered from sciatica nerve pain and received chiropractic adjustments experienced less local pain.

They also had fewer days with pain, and even fewer cases of moderate or severe pain compared to those who didn’t receive chiropractic adjustments.


2. Yoga and Stretching

Certain movements can aggravate sciatica nerve pain, but in some cases it can actually help to relieve pain. For some people, sitting or standing for a long time and then moving around suddenly tends to trigger pain. Scrunching or shortening the spine tends to make pain worse like raising the legs up, bringing the knees toward the chest or squatting.

On the other hand, lengthening the spine through stretching, yoga, or lying down can help you develop a good posture while reducing stiffness, inflammation, and pain.

Studies have shown that yoga is safe and effective for people with sciatica nerve pain. The most important movements for preventing sciatica nerve pain target the back, building strength, and relaxing the stiff areas. Exercises that prevent lower back pain and strengthen the core are used even in rehabilitation settings for sciatica nerve pain patients after surgery.

3. Acupuncture and Massage Therapy

Acupuncture is a traditional Chinese medicine based on achieving or maintaining better health by opening the body’s natural flow of energy. The practice uses tiny and practically pain-free needles to target specific pathways in the body. FDA has approved it as a treatment for back pain. It is even supported by different studies for relieving chronic pain of all kinds, including sciatica nerve pain.

Rolfing and massage therapy are other two nonsurgical, holistic approaches that open muscles, tissues and channels of energy within the body, which improves blood flow and fight pain. Massage therapy is linked with a reduction in back pain, muscle relaxation, and even healthy releases of endorphins that act like pain relievers.#

4. Get Moving

Being stuck in the same position for many hours can make things worse when it comes to bulging discs and back pain. Most treatment plans suggest more movement in general, together with targeted exercises to loosen up inflamed areas. Include some stretches or light isometric exercises in your daily routine.

It can help relieve pain in the spine of legs while improving strength. When your symptoms come back or worsen, you can practice some stretches and exercises at home without having to visit your doctor.

Start by alternating periods of sitting/lying down with short walks. Make it your goal to take more steps every day. Get a pedometer or fitness tracker to get you motivated to be more active and increase your walking distance. When you’re at home, work on lengthening your spine by improving your posture.

5. Use Heating Pads

Most people find relief by using heating pads set on a low or medium setting placed on the lower back for around 15 to 20 minutes every day. Try doing this several times a day while at work or when you’re home. A similar approach is taking warm baths because heat loosens up tight muscles and helps increase circulation. Try to get a reusable heating pad that requires hot water or to be plugged in.

Heat is usually used to dull pain but the opposite works for some people. Some prefer applying an ice pack to the back for 10 to 15 minutes every two to three hours. If pain remains, doctors usually recommend taking an over-the-counter painkiller when symptoms get bad, like Ibuprofen or Advil.

6. Reduce Inflammation

About 5 to 10 percent of all patients with low back pain have sciatica, but there are a few personal and occupational risk factors that increase the odds for developing sciatica nerve pain. These factors are older age, being tall, high levels of mental stress, being overweight or obese, sitting for long periods, smoking, and high amounts of exposure to vibration from vehicles.

Most of these risk factors cause inflammation and makes it harder to heal from injuries and even increases pain. To fight inflammation and improve your odds of feeling better more quickly, eat nutrient-dense healing diet, avoid smoking and recreational drugs, get exercise, and get good sleep. Reducing inflammation may even prevent cancer.

Having back pain is something most people deal with at one point or another in their lives, and usually it’s in the form of sciatica nerve pain. Herniated spinal discs and inflammation are the biggest reasons for sciatica nerve pain. The best thing that you can do is to start stretching and move your back muscles to prevent this painful condition. If symptoms persist or worsen consult your doctor.

For more health articles please visit YourDoctors.Online

Tight Hamstrings? Here are 4 “Get Loose” Stretching Exercises

This blog post  has been reproduced with the explicit permission of YourDoctors.Online 

If you have tight hamstrings, there’s a fix. Here’s 4 of the best stretching exercises you can use to get loose.

Most people have something else going on and all that stretching exercise for tight hamstrings can only make situations worse. You may believe it or not, but the prescription for successfully dealing with tight hamstrings does not involve any hamstring stretching exercise at all.

Tight Hamstrings Anatomy

The muscles of your thigh are composed of your quadriceps and hamstrings. They both work together to stabilize your hips and knees. The quad muscles in the front are larger, more frequently used, and a more dominant muscle group. Your hamstrings in the back are smaller and weak compared to the quads which makes it more prone to injury.

You have three hamstring muscles. They connect at the top end at the back of your pelvis near your sit bones. Then they go their separate ways and connect on either side of your knee. Strong hamstring muscles give protection for the ligaments in the knee joint and keep them from getting stressed out.

Sitting for large portions of the day or spending a lot of time in hip flexion will make your quads and hip flexors get tight from being in a shortened position. This causes the muscles at the front of your hips and thighs to pull on the front of your pelvis tipping it slightly down and forward.

And because something’s gotta give, it pulls on the top of your hamstrings that create a tug of war situation in your pelvis. Your hamstrings being the smaller and weaker muscle group usually lose the battle and results to being overstretched and you get to feel tight hamstrings.

Short hamstrings are not the common cause of that nagging feeling of tight hamstrings the culprit is most likely the combination of short quads and overstretched tight hamstrings. Hamstring stretching exercise may feel good at the time but it may only be giving you the illusion of more space.

This is the reason why chronic high hamstring strains are commonly reoccurring issue among those who complain of tight hamstrings. The more you stretch them, the looser and weaker they become. The more you do those stretching exercise, the more it worsens.

Stretching Exercise Solutions

The best way to deal with tight hamstrings is to add mobility exercise that will loosen up your quads and target strengthening your hamstring. You can do this with Foam Roll. Get your trusty foam roller and roll out your quads for 2-3 minutes. Get deeper into the tissue by rolling each quad separately.

Stretch Your Quads by doing two stretching exercise:

  • Kneeling Quad Stretch. Go to a half kneeling position with your right knee on the floor under your hips and put your left foot on the floor in front of you. Use your right hand to grab your right foot or ankle to pull it closer to your hips. Sink into the stretch.
  • Prone Quad Stretch. Lie on your tummy with your right elbow under your right shoulder and your forearm should be parallel to your chest. Bend your left knee and reach back with your left hand to hold your left foot. Press your pubic bone down toward the floor as you pull your foot closer to your left hip. Keep your left knee in position while pointing straight behind you.

Strengthen Your Tight Hamstrings by doing two exercise moves:

  • Good Mornings. While standing, place your feet between hip and shoulder width distance apart. Interlace your hands behind your head and keep your elbows out wide. Brace your core and push your hips back until your torso is just a bit above parallel. Push your hips forward to return to standing. Once you start getting good at this exercise, you can even add a dumbbell at your chest, a barbell behind your neck, or a long resistance band under your feet and around the back of your neck.
  • Stability Ball Leg Curls. Have yourself laid on the floor with your palms down beside your hips. Put your feet on top of the stability ball with your legs extended. Bend your knees and dig your heels into the ball to roll it toward you. Extend your legs to roll the ball back out. Keep your hips lifted throughout the movement. To take it up a notch, do one leg at a time with the other leg extended up toward the ceiling.

Now that you’ve learned that stretching exercise is not good for your tight hamstrings and that there are better exercise moves that are more appropriate for dealing with tight hamstrings, you are closer to getting that much needed comfort in your hamstrings. Just be diligent in doing the mentioned moves and stretches and don’t overdo it. It is always recommended to talk to a doctor.

For more health articles please visit YourDoctors.Online

7 Period Tracker Apps for Your Next Menstrual Cycle

This blog post  has been reproduced with the explicit permission of YourDoctors.Online 

In a world where there are apps for everything, there’s actually one that’s very helpful for women. Period tracker apps actually do exist to track your menstrual cycle and your fertility. These apps can give you a heads up on when your period will arrive so you’ll be ready for it.

Here are seven of the best period tracker apps on the market today that track more than just your menstrual cycle.

1. Virtual Nurse for Birth Control

The nurse in this app is called Alice. Developed by Harvard Medical School, this can answer your questions either via text or voice command just like Siri. If you pay for the full version, you can ask just about anything about sexual health. Alice can even give you advice on what type of birth control to use.

 2. Spot On Period Tracker

This app is designed by Planned Parenthood and lets you monitor your menstrual cycle as well as your birth control and overall sexual health. This is one of the period tracker apps that do more than just keep track of your menstrual cycle you can also keep track of how you feel during, before, and after your period.

There are options such as cramps, nausea, and tender breasts. This also summarizes your personal insights so you can have an overall look at your period. There are widgets that describe your period symptoms and cycle dates, and the layout is aesthetically pleasing.

3. Monthly Gift

This period tracker predicts your menstrual cycle and even sends you a monthly bag full of goodies to help you get through your period. The little black box consists of assorted tampons, pads, liners, and a bonus bar of chocolate! This is definitely the best of all period tracker apps out there for all the chocolate and gift lovers. Who doesn’t want to feel special, right?

4. Clue Menstrual Cycle

This is the most aesthetically pleasing of all the period tracker apps out there. It’s not too pink and the icons and fonts are great. It’s also clean, simple, and very user friendly. Aside from keeping track of your menstrual cycle, you can also track your fertility. It also features a fluid tracker to help you determine when you’ll be most fertile. It will remind you of your period two days before it arrives.

5. P Tracker, a.k.a., Period Tracker

This is the goal of period tracker apps. It’s not as simple to use like the others but once you figure the app out, you will have an in-depth analysis of your menstrual cycle. There are options where you can add your own symptoms to the already long list of usual menstruation side effects. It also has a thorough fertility tracking aspect where you can even track your temperature and fluids. You can also type in whatever you want to say as your reminder.

6. Life

This is the jack-of-all-trades of period tracker apps. Aside from its major function of tracking and predicting your menstrual cycle, it helps you keep track of life. You can use it to monitor your nutrition, fertility, fitness, and sleep. Those are premium features though, but there are no ads, you don’t have to sign up with your email, and it’s easy on the eyes too.

7. Glow

This app won the 2014 Webby award for Best Health & Fitness App, and it actually makes tracking and predicting your menstrual cycle very easy. It’s also an efficient tracker for your ovulation and fertility. It even keeps you up-to-date with reminders for birth control and other medications.

If you upgrade to premium, you’ll get connected to the community of other Glow users so you can ask your personal questions. You can even sync it with your Apple Watch and Fitbit, and with apps like Jawbone, MyFitnessPal, and Misfit. It will make it easier for you to keep all your fitness data in one place. This is one of the most useful period tracker apps in the market today.

Need More Menstrual Cycle Apps in Your Life?

Go ahead and take a closer look on each of these apps that will help you with your menstrual cycle. Pick the one which will be most appropriate for your needs.

For more health articles please visit YourDoctors.Online

How to Commit Yourself to the Gym (2 min read) 

How to Commit Yourself to the Gym (2 min read) –

Written by Millionaire’s Digest Team Member: Baran Wannamaker

Founder & Owner of: Bearbody Living

Millionaire’s Digest Team, Contributor, Health & Fitness and Successful Living Writer

I’ve been there, I feel like a lot of people have. The time in your life where you either watch an inspirational movie or see someone on Instagram with an amazing physique and think “I’m going to get on my gym grind and get shredded!”. So the next week you start up and begin to actually enjoy yourself with the health benefits that come along with exercise, but after that initial week or month is up you quickly realize that it’s a very challenging and long commitment if you want to get results. This realization causes so many to become discouraged and slowly drift away from the gym, I went through this stage 3 times my first year of training before I fully engaged myself. It’s a vicious cycle that will keep you in it’s path unless you find these 3 key factors.

1. WHY

Why do you want to go to the gym? Why do you want to start exercising?

You need to ask yourself these questions and find the answers, this very well may be the MOST important part to committing yourself as it is your motivation. When you get those thoughts like “I’m tired, i’ll do abs tomorrow” or “If I miss today, I’ll just go really hard next week” then this is when your why comes into play and pushes you. I have re-wired my brain to when these thoughts pop up in my head in the middle of a workout I automatically think of it as someone trying to sabotage my progress and I won’t let anyone do that so I make that thing a must do by the time I leave that gym, my “why” has allowed me to do so. Also it doesn’t have to be complicated, it could be as simple as you just want to look good at the beach and if that’s your thing then roll with it, let that motivate you until you reach your goals.

I can actually remember the night where I said to myself that no matter what circumstances I was under, that I would not quit working out, like I did 3 times before. The significant factor and key reason that I have yet and never will break this promise that I made to myself is because that night I spent about an hour in a room with nothing but a pencil and a piece of paper. I wrote down every reason why I wanted to change my body, every reason I wanted to commit to exercising, all of my why’s on one piece of paper and this made all the difference.


       If you have a routine or fitness plan then you know exactly what days you’re doing what exercises. This allows you to avoid walking into the gym with the confusion of what equipment to use or what movements to perform. I found it much easier to stick to a plan that was set in stone rather than not knowing what body parts you will train until the morning of because it gives you no valid excuse to not go and get work done.

       Also there are thousands of free online exercise plans ready for you to use, you may have to do a small amount of research to find which one suits you and your goals the most but the major key is to not spend days trying to find one. Just pick one and stick to it, you can always switch programs if you find one more suitable. It’s a journey of learning about yourself and your capabilities, don’t think you need to know everything before you start. JUST GO AND GET AFTER IT.


You must think of going to the gym as a lifestyle. You have to integrate it into your life as something you just do, like waking up, eating food, brushing teeth and going to work/school. There’s no room for excuses, would you ever have a shower and be like “I don’t feel like washing my hair, I’m tired, I’ll just wash it twice as hard tomorrow.” No, using that same excuse for the gym should sound just as ridiculous. When it becomes a normal daily activity that is when success comes as all the fantastic health benefits begin to present themselves.

Let me know your thoughts and if you liked the tips that I feel are so essential to becoming dedicated.

Article Credits: Baran Wannamaker

Millionaire’s Digest Team, Contributor

How to get your day started right! (3 min read)

How to get your day started right! (3 min read) –

Written by Millionaire’s Digest Staff Member: Stephanie Christie

Founder & Owner of: Making Time for Me

Millionaire’s Digest Team, Contributor, Family & Life and Healthy Living Writer

1.)   Go to the gym, exercise and get it over with.  If you are anything like me, you may like working out or perhaps you just know that you should.  However, if I put it off until after work, the chance that I will have any desire to do it, is slim to none.  A few times a week, I set my alarm, that gets me up an hour and a half before my husband has to leave for work. This gives me enough time to get up, change, go to the gym and get home before he heads out.  Exercise gets the day started right, getting those endorphin’s moving through you and then….you are all done and it is out of the way for the day.

2.) Take some time for you.  Though every day I wake up when his alarm goes off (if I’m not up already).  I make a pot of coffee, while my laptop turns on.  When I come back to my room, I put something on the TV that is taped from the night before.  I spend about an hour on WordPress, either blogging or reading.  I watch one entire episode of something that I enjoy watching.  It helps me kick start my day.  Even if I can’t find any other time in the day for me, this one hour is all I need.  Two hours if I went to the gym and then did this when I got home, BONUS!!

3.) Breakfast, eat your breakfast.  Whether it is right when you wake up or 2 hours later, eat something.  Don’t have time to cook or throw your breakfast together in the morning? Grab a banana.  Super easy, cheap and filling!  Stop making excuses about this, because there really is no excuse to be made.  You can be pre-made.  You can put together breakfast burritos or breakfast sandwiches beforehand, or oatmeal.  The easiest and quickest solution, doesn’t have to be the Fast Food drive through!

4.) Listen to something that gets you pumped.  Whether it is sports radio, a tv talk show or Classic Rock.  When I listen to things that I love, I get a smile on my face and it gets my brain working!!  It sets me in a good mood, whether it is lyrics I have heard a million times or a thought provoking conversation that may give me an idea for a blog.

5.)  Have an attitude of gratitude.  Every day I write down 3 things that I am grateful for in my planner.  There is a special spot on my planner for notes and brainstorming.  Everyday, I write the day of the week and the things that I was thankful for from the day before.  For instance on Monday I write down Weekend: Kids, Relaxing and Health.  Then on Monday I write: Gym, Blogging, Coffee!!  Or just whatever, it can be super simple, but remembering each day that there are things to be thankful for is HUGE.

Article Credits: Stephanie Christie

Millionaire’s Digest Team, Contributor

(For Beauty, Book, Travel Bloggers & More)

8 Tips to Start a Healthy Lifestyle 

8 Tips to Start a Healthy Lifestyle –

1. Just do it. Today. Right now. Not tomorrow, not next Monday, do it right now. One of the most valuable tips that I have learned is to make small, healthy choices every day. When you are choosing between something healthy and something unhealthy, try to make the healthy choice. Your stomach/body will thank you and your mind will thank you. Yes, that unhealthy food will taste amazing while you’re eating it (for 5 seconds) but what did it do for your insides? Did it nourish your body? Did it have any micronutrients? Probably not. Whenever I eat candy, chips, and any other kind of junk food, my stomach hurts. I believe that this is because when you start to develop a healthy lifestyle, your body starts to crave healthy foods instead of unhealthy foods. Now, I’m not saying I never eat donuts, pizza, cookies, cake, chocolate, ice cream, etc. because we all know that I eat all of that stuff! But its all about b a l a n c e.

 “You can’t out work a bad diet” and that is 100% true. During high school and college, I was working out every day but eating complete crap, as well as over eating. And I wondered why I never saw a change. This was because of my diet. I have FINALLY realized that I was holding myself back from the results that I wanted. (Sounds pretty dumb huh?) Yes, I love food. It’s amazing and it tastes great. But I have finally realized that I was just eating to eat. I would eat when I was bored, I would eat when I was stressed. In high school, I was playing soccer and running track and cross country so I was constantly burning calories so I never gained much weight. College was a huge change. I didn’t have practices to go to, or a team to rely on. I have always loved working out, sweating, and seeing what my body can do. But when I got to college I continued to eat everything excessively and on top of that I drank alcohol, a lot. I now think about everything I eat and how it is going to make me feel.

2. Drink more water! Fill up a water bottle before you go to sleep and keep it next to your bed. Drink it first thing in the morning! There are so many benefits to drinking water. I drink a gallon of water a day. At first, this was a daunting task. But now its really nothing. I have even inspired one of my best friends to drink more water (shoutout to you Kayla!!) You don’t need to start off with a gallon. Just try to drink more and more every day. Always keep a water bottle with you. If you don’t like plain water, add lemon or fruit to make it easier to drink!

3. Get rid of all the junk food in your house! It is soo easy to eat junk food when its right in front of you. I know its hard, trust me, but it makes such a difference. It is so much easier to not eat something when you don’t have it in the house!

4. This will take time. Nothing will happen over night. All of those people that you see on Instagram have been working on themselves for at least a year. Make the commitment to better yourself.

5. Don’t let one bad day ruin your progress. If you feel like eating cake or pizza, eat it! Don’t associate food with guilt.

6. The number on the scale doesn’t matter. I would recommend to write down your starting weight. I don’t think that you need to weigh yourself every day. The number on the scale fluctuates so much throughout the day depending on so many things. If you want to weigh yourself, I recommend taking the average of a week of weigh-ins. This will give you a better picture and will allow you to not get caught up in the tiny fluctuations that everyones body makes. I think the best indicator of weight loss is how you feel, how your clothes fit, and how comfortable you feel in your clothes. Some more things to pay attention to are how you are progressing in your workouts by lifting heavier weights or running for a longer time. Or those pants that you bought that were a little tight now fit better. You feel comfortable wearing things that you didn’t before. Those are the things that matter. Being comfortable in your own skin!

7. Workout how YOU want to workout. Not everyone likes to run. You don’t need to run to lose weight. Walk. Swim. Do HIIT. Bike. Lift weights. Crossfit. Yoga. Pilates. Just get up and get your body moving! Do what makes you happy. If you find yourself dreading your workout, switch it up.

8. Do it for yourself. Find something that motivates you. Your main motivation should come from within, but it is helpful to have external sources of inspiration. My external motivation are all the fitness Instagrams and youtubers that I love watching. Also, choose a short term goal like doing 3 pull ups, doing 10 burpees without dying, or doing 10 pushups by next month.

Join me on my fitness journey, and even start your own journey and share it with me! I will be posting here as much as possible with tips, tricks, workouts, inspiration and everything in between.