Should I Skip the Gym? 5 Things You Can Do to Get a Good Workout In

They call it “hump day” for a reason: if you can get over those mid-week blues and make it to the other side, the chances of staying true to your workout regimen increase.

You don’t have to be perfect and head to the gym 6 or even 7 times a week. Committing to this kind of schedule is especially hard on you if you have long work hours or a young, burgeoning family.

Working out should be a positive experience and, each time you had to the gym, ti should be your time to zone everything else out and focus on giving your body the physical edge and mental stamina it needs to positively impact other areas of your life.

Still, we’ve all faced those days where we heading to they gym feels like a chore, yet another thing on that never-ending “to-do” list.

If you find yourself asking if you should be skipping the gym today or weighing the pros and cons of missing leg day, know that you shouldn’t feel guilty — there are times when it is okay to drive straight home instead. And there are a few things you can do to get a satisfying workout in anyway.

1. Get In Some Other Form of Physical Activity. 

Exercise is just one form of movement. Movement, truly, is the goal here. Exercise is what we do to define out bodies and make them visually appealing as well as physical stronger.

But, remember that staying active can also mean doing functional things that engage the same muscles as your workout routine. It can be as simple as cleaning the bathroom, cleaning out your basement or garage or even de-weeding the backyard.

If you find yourself get bored often (and quikcly) with a workout routine, incorporating team sports like soccer, tennis and hockey or even hitting the swim lanes at your local rec center make for a great “substitute” to a workout.

2. Make A Small Home Gym

One of the best things about the gym? Total, focused workout time with minimal distractions and the full range of equipment you need to get it done.

The most annoying thing? Crowded and packed gym-goers hogging time on the machines you need the most. If you’re having one of those days where heading to the gym is going to be more of a distraction, skip it.

Instead, why not get ripped at home using a combination of free weights and free workout videos? This is a fast and effective way to get your workout in without having to navigate the gym and everything that comes with it: waiting in line for change rooms, parking spots, machines and making small talk.

Setting up a small home gym doesn’t have to mean complex machines and expensive equipment. And you don’t need to dedicate an entire room to your workout. If the weather is good outside, why not do a HIIT circuit that involves some outside free running or running around the track?

3. Hit the Sauna or Do Some Light Yoga

As far as being sick goes, the rule is, anything above the head is a legitimate grounds for staying home, resting, and calling it a day. No one will fault you for that.

But, sometimes, even getting a walk in or a light jog can help clear your head and actually speed recovery. This is especially true for those individuals who get a real high from working out, are very much dedicated to their routine and feel something is “missing” when they miss a workout.

Just being active in small ways can help them stay the course of their routine. In this case, try hitting your gym’s sauna or try some light yoga. Yoga in a reduced heat or heated room may also help you sweat out toxins.

4. There’s a Thin Line Between Muscle Soreness & Muscle Fatigue

This one is all about listening to your body and knowing when it’s time to challenge your limits and when it’s safer (and smarter!) to let sleeping dogs lie — and your sore muscles rest.

As you work out more, you become more aware of your body. You’ll be able to start understanding, through a mixture of experience and intuition, what is in your purview to do and what may actually hurt you.

In some cases, working out another muscle group when one is sore is a great idea. For example, if you burned your thighs doing squats and polymeric lunges, work the arms. Your legs will still be working and you’ll still burn calories out but you overextend yourself.

5. Try Intermittent Fasting

Calisthenics expert, trainer and entrepreneur Chris Heria swears by intermittent fasting.

So do plenty of vegan athletes who compete on shows like American Ninja Warrior. Anyone who has incorporated intermitting fasting as part of their fitness routine has done so consciously. This means that they’re also very aware of how they’re body is responding.

These fitness junkies report that they feel less lethargic, have way more energy, burn fat more effectively and stave off those high and low crashes. Their body is stable and they experience less injury.

Long-term, researchers have found that intermittent fasting techniques can help prolong your life. Those who spend time in the gym say it’s a leading reason why they get shredded and see results faster.

So what is intermittent fasting? In a nutshell, intermittent fasting doesn’t really change what you eat, it changes when you eat it. You can do daily intermittent fasting, weekly and alternate day fasting. The point is that intermittent fasting helps build habits that contribute to overall fitness, rather than focusing on strict dieting.

5 Tips to Clean Laminated Floors

When I bought a new home, I made sure to install laminated floors. There were plenty of reasons that they were better than hardwood or marble. They don’t fade in the sunlight and are resistant to scratching. Unfortunately, I didn’t realize how hard they would be to clean.

Keeping Your Laminated Floor Clean Needs to be a Top Priority

Laminated flooring isn’t cheap. On average, it costs about $8 per square foot. The good news is that the average laminated floor lasts about 20 years. However, the longevity of your floor depends on how well it is maintained. If you clean it regularly, it should last 30 years. If you let too much dirt accumulate or spread the dirt around too much, it may not even last a decade.

Fortunately, it becomes a lot easier after you learn how to clean them properly. Here are some tips to make housekeeping with laminated floors easier.

1.      Don’t Use a Broom

This may sound odd, but you don’t want to use a regular broom to clean your floor. Dirt is abrasive, so using a broom to move it can ruin your laminated finish.

Instead, you should use a vacuum cleaner or dry dust mop. They will prevent small particles of dirt from scratching away at your floor.

An effective and scratch-free vacuum cleaner is usually best. However, a dry, microfiber mop will work well if you have a lot of hair or dust on the floor.

2.      Don’t Use String Mops

When you need to wash the floor, you don’t want to use string mops. It takes forever to clean the floor with them. They also leave long streaks for several days.

Microfiber mops are a lot better. They pick up debris, rather than pushing it around the floor. You can also use them to clean your floor a lot quicker.

3.      Clean the Floor at Least Once a Week

You paid a lot of money for your laminated floor. Unfortunately, it doesn’t take long for dirt to ruin the coating.

You should get in the habit of cleaning your floor at least once a week. If you have the time, you may want to clean it twice. It will go faster if you clean it more often and you won’t have to worry about scratching the surface while trying to remove any debris that has collected over time.

4.      Never Use Abrasive Cleaning Products

You don’t want to use scouring pads, Comet or other abrasive cleaning products. They will cause serious damage to your floor if you aren’t careful.

5.      Use Small Amounts of Water Without Detergent

When you need to wash your floor, it is important to be as minimal as possible with your cleaning products. You should restrict yourself to a small amount of water (ideally less than half a cup for every five square feet). If you soak a single microfiber pad in water, you should be able to use it to clean two rooms.

You don’t want to use any soap-based detergents at all, because the alkaline level is too strong for a laminated floor.

6.      Keep Furniture Away from All Laminated Floors

There are several reasons not to keep furniture on laminated surfaces. First of all, furniture can leave very deep scratches on laminated floors if it is moved. Since people are going to sit on furniture, they are more likely to eat on it. There is a good chance they will spill things on the surface, which is going to make cleaning more of a hassle.

If you do plan on keeping furniture on your floors, you want to make sure they place down carpet pieces underneath it to minimize the risk of scratching. You should also discourage people from eating on it as much as possible.

Clean Carefully and Clean Regularly

Most laminated floors don’t last as long as they should, because people don’t take good care of them. You need to clean them regularly if you want them to last.

As long as you clean your floors at least a couple of times a week and avoid using harsh cleaning products, they should last for at least 25 years.

How to Grow your Followers on Instagram

These days, while there are multiple ways to go about building a successful Instagram account, there are only two baseline ways to execute the logistics. There used to be only one, but thanks to the sharpening smart-tool of the internet, there are now two. And it can be described in terms of cars: manual or automatic. Up until a little while ago, growing your Instagram account through liking other peoples content, commenting on that content, following other peoples pages, and putting up your own interesting posts was all done through a little bit of perseverance and daily consistency. But now there’s an automatic way of doing things.

It’s easy if you use an auto liker. An auto liker is an online Instagram bot that does all that tedious, boring stuff like liking other peoples posts, commenting on those posts, following those people, and even uploading your own scheduled posts for you so that you can concentrate on the offline part of your Instagram page. These technical apps have certainly made it easier on people who have busy lives with their fingers in multiple pies, which limits their online time and their manual abilities of keeping up with an Instagram page and growing their followers.

While this nifty software takes the hard work off your hands and helps you rest easy knowing it’s doing the uninteresting part of the job for you, keeping a manual presence in your Instagram page can still be helpful and it can still be worth knowing how to go about that the best way, incase that pocket money runs out and you can no longer afford to have a bot do your dirty work. Plus, having a few manual tricks up your sleeve and walking away knowing the ins and outs of Instagram better can’t hurt, right? After all, if that’s where your focus primarily lies, then it’s worth knowing a little bit about how things work around here.

One great thing to remember is to post memorable content. While this might seem really obvious, one of the first ways to keep those followers interested and devoted is to take good pictures. Instagram is swamped daily with pictures of peoples’ favourite things, so make sure your photos are well-taken and stand out for their quality. Within this nugget of advice, there’s another thing. Try to take pictures of content that is aimed specifically at your target audience. If your audience is able to connect with the pictures that you take, then they’re more likely to follow you and stay followed to you. However, this doesn’t mean you have to achieve the “perfect” photo. Ideal photos are images that seem human, so imperfections can often add to this feeling of being relatable. It’s all about balance.

Limit those pesky, addictive “selfies”. Everyone likes to post a good selfie every now and then, but you shouldn’t let this kind of picture dominate your Instagram. Most followers don’t care about seeing you and what you look like, they’re there for your content. Plus, constantly posting photos of yourself can come across as narcissistic and can put followers off, driving them away. One small exception to this, sadly, is if you are attractive. Somewhat unbelievably, you can attract a lot of followers by posting photos of yourself if you’re good-looking. But even then, limit them.

Remember, people are following you because they’ve seen what you have to offer so far and that has interested them. Continue to give them what they want by being consistent with your niche, and you will begin to grow a community that has gathered around your Instagram page because they like what you have to post. The beauty of this is that you now have a community of followers who are there to see you and your particular interest, so don’t derail that by making stupid, common mistakes that often occur when getting big-headed about the amount of followers you have. And if you can’t trust yourself to do the right thing, reach for that mouse and click the link through to auto liker, who will take the emotion out of it and get the job done, so that you don’t have to worry about all the drama that comes with being a famous Instagrammer.