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Kicking out bad health habits

Almost everyone is guilty of a bad habit at some point in their life. Be it something simple like a couple of alcoholic drinks now and then or something more serious like a smoking addiction, it can be difficult to try and stop these habits once they’ve taken root. Fortunately, there are plenty of ways to kick these bad habits out of the window and you’ll be surprised at how simple it can really be.



Almost everyone is guilty of a bad habit at some point in their life. Be it something simple like a couple of alcoholic drinks now and then or something more serious like a smoking addiction, it can be difficult to try and stop these habits once they’ve taken root.

Fortunately, there are plenty of ways to kick these bad habits out of the window and you’ll be surprised at how simple it can really be.




Firstly, you need to establish some form of motivation or a reason for why you want to kick out bad health habits. It sounds silly, but the more reason you have to do something the more likely you are to go through with it and see it to the end. For instance, perhaps you decided that you want to avoid the adverse health effects of smoking so you’ve decided to stop. Perhaps you fear that your children will grow up with respiratory issues as a result of your smoking. You could even want to lose weight because your partner is making fun of your size.

There are plenty of reasons out there to kick out unhealthy habits, but it’s incredibly important to solidify your reasons for doing so and back them up with motivation.


In addition to having a reason and motivation, you also need a plan. It has to be a realistic plan as well. If you tell yourself you’ll quit smoking in two weeks after smoking for the past decade, then you’re going to need some incredible willpower to be able to do so.

In fact, most people that break smoking relapse several times before they’re finally able to completely break off the habit. If your plan is weight loss, then don’t expect to cut down your weight in just a matter of weeks. Losing weight is a slow and difficult process that takes a while, and extreme weight loss can actually be damaging to your health.


One of the biggest mistakes people make when trying to kick out their bad health habits is they attempt to remove it completely. Unfortunately, it isn’t that simple and you’ll need something to replace it. It can be something similar, such as replacing cigarettes with chewing gum instead or swapping sugary soda for diet soda. These are small changes that you can probably cope with, and it’s a fantastic start for anyone who’s looking to improve their habits. If you try to cut out soda and just drink water, it’ll require an insane amount of willpower to pull off and you’ll find yourself binging on soda because you miss it.

Take small steps instead of large ones and focus on how practical and sustainable they are. Avoid making large changes to your lifestyle and do your best to stick to smaller differences in your life.

If you want a bit more information about how to replace your bad habits, check out this informative article at which goes into detail about why we have those bad habits in the first place.




Another thing to keep in mind is your comfort zone. Whether or not you realize it, you have to become uncomfortable in a situation in order to grow used to it. If exercise sounds daunting to you because you’re afraid of going to the gym or because you don’t want to tire yourself out, then you have to get used to it—there’s no other way around it. Start by doing exercises privately at home.

Consider getting a friend or family member to come with you to the gym, preferably someone with similar weight loss goals as you. Having a friend makes it a lot more pleasant to go out publicly, and it also helps you keep track with your future goals.

Similarly, habits such as drinking coffee usually develop because you’re afraid or uncomfortable with drinking something else like water, tea or juice. In short, step outside of your comfort zone if you want to make a difference to your health.


Be it a personal trainer, nutrition expert or even emergency care services like, you need to make sure you have contact details of people that can help you out. Kicking out bad habits isn’t easy. If it was, then you wouldn’t see support groups and meetings all over the world that have been created for the sole purpose of beating your bad habits together with friends.

Don’t be shy about attending a meeting or looking for help on the Internet. There are some incredibly useful resources out there, so make ample use of them and don’t neglect the possibility of having a coach or a mentor teach you how to break out of your bad habits.

In addition, your family can also provide you with motivation, giving you the mental fortitude required to break away from bad health habits.


Small victories are fine to celebrate, but if you’re serious about making long-term changes to your health, then you have to understand it’s a long journey, not a brief trip. You have to accept the fact you’ll fail from time to time and you need to track your progress with long-term goals in mind. Just because you’ve been exercising for a week and eating well, it doesn’t mean that you’ll lose as much weight as you think. Just because you’ve stopped smoking for two weeks, it doesn’t mean you can’t fall back into those habits.

Celebrate your small victories, but never get frustrated because you aren’t making progress and don’t get too excited because you think you’ve broken a habit after just two weeks of skipping it.

As you can see, kicking out bad habits isn’t just about sheer willpower. It’s also about being smart and using common sense, as well as coping with the fact that you can’t eliminate bad habits completely — they need to be replaced.

If you want to live a healthy life, then you have to live with the fact that getting rid of bad habits takes work. Fortunately, once you reach a point where you can look back and see a difference, you’ll be motivated to continue working hard and maintain your new health status.


Tips for walking 20,000 steps a day

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds.



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To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds. Here are a few tips to help you reach your goal:

Invest in a Good Pair of Shoes

The first step to walking 20,000 steps a day is to make sure you have the right equipment. Investing in a good pair of walking shoes will help to prevent blisters and injuries, and make the walk more comfortable overall.

Make Walking Part of Your Daily Routine

To reach your 10-mile goal every day, make walking a part of your daily routine. This might mean taking the stairs at work instead of the elevator, or parking farther away from where you’re going so that you have to walk more. You can also try waking up a few minutes earlier each morning to fit in a walk before you start your day.

Join a Walking Group

If you’re having trouble finding time to fit in 10 miles each day, consider joining a walking group or taking part in a local 5k race. This will help keep you motivated and provide social support along the way.

Start Small

Don’t try to walk 20,000 steps all at once. Start with a smaller goal, such as 5,000 steps per day, and gradually increase your mileage as you become more fit. This will help you avoid injury and burnout.

Stay Hydrated

Make sure to stay hydrated while walking by drinking plenty of water throughout the day. This will help you feel more energized and prevent dehydration-related issues, such as muscle cramps or fatigue.

The Bottom Line – BetterMe Can Help You Walk More, Every Day

If you’re looking to improve your overall health, walking 20,000 steps a day can help. This simple form of exercise offers a host of health benefits, from improved sleep and digestion to reduced stress and anxiety. To reach your goal, use the BetterMe Blog as a guide and stay committed every day. With enough dedication, you can achieve your fitness goals and transform your body for the better.

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How can the self-employed tackle burnout? Expert shares top tips

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry.



Photo by Nubelson Fernandes from

With workers returning to the office in their greatest numbers since the pandemic, the number of people suffering from burnout or stress-related illnesses is also on the rise.

Self-employed people such as business owners or freelancers may be more susceptible to burnout due to long working hours and the weight of responsibility that they carry. 

For many work and life have become intertwined, fortunately, Private Rehab Clinic Delamere has shared tips on how you can tackle burnout when self-employed and the common signs.  

How you can tackle burnout

1. Set Goals and Priorities

Having a mountain of work, with no plan in place to move forward can sometimes feel overwhelming. It can help to take a step back to assess which of your tasks need prioritising, and which ones will help you to achieve your goals.  

2. Speak to Your Colleagues or Clients

Being honest with the people that you are working with or for, about your mental health can often make things a lot a lot easier. You may be surprised at how understanding other people are of your situation.

By being open with others, you will have a better understanding of what to expect from each other, meaning that you will have a stronger professional relationship going forward.

3. Ask for Help

Never be afraid to ask for help if you feel that your stress is becoming too much to handle and you start to show signs of burnout. Getting external advice through counselling or therapy can give you a new perspective on a situation to guide you through any problems.

If you do not feel comfortable with counselling, then simply reaching out to friends and family can be enough to help you talk through your problems.

4. Schedule Time-Off

Sometimes when work life is becoming too stressful, all you need to do is take a short break from it all. Returning to work after a much-needed break can give a person a more positive mindset.

Those who are self-employed are often in charge of their own schedule and can over look the need to take holidays. In fact, some surveys have shown that nearly one in ten business owners go up to five years without taking a holiday.

5. Consider Changing Things

If your line of work is causing you constant stress and it feels that there truly is no way out, then it may be worth considering if you are genuinely following the right career path for you.

It may be the case that you do not need to change your career path altogether, but that your daily work routine simply needs to be altered. Consider making small changes such as your place of work. If you are stuck in an office or at home all day, you may benefit from finding a co-working space or coffee shop to work in.

Sometimes changes can be as simple as investing in new equipment or simply taking more regular breaks from your working day. By implementing these small changes you are less likely to burnout from stress.

6. Put Self-Care First

Work-life can be demanding, especially for any self-employed people who are under pressure to meet deadlines for various clients. However, when we demand too much of ourselves, it can be damaging to our physical and mental health.

Remind yourself that you come first. Maintaining a healthy sleeping and eating pattern, while keeping up a rewarding social life and strong relationships is more important to your mental well-being than anything you do while on the clock. 

Spotting the signs of burnout

1. Feeling Tired All The Time

If you are waking up feeling exhausted and find that you are still feeling drained even after you have been awake for a few hours and a cup of coffee in your system, then this may be a sign that you have burnout.

2. Lack of Motivation

During burnout, a person may find themselves completely withdrawn from their workplace or work tasks. Simply going through the motions while at work without any kind of motivation – or taking no joy whatsoever from your accomplishments at work – could indicate that you are experiencing burnout.

3. Recurring Health Problems

A person suffering from burnout may experience frequent and recurring headaches and muscle pains, as well as feelings of indigestion and stomach aches.

4. Feeling Irritable

Finding yourself easily irritated or frustrated, even by small things, and then snapping out at others is a possible sign that you are carrying too much stress from work.

6. Self-Deprecating Feelings

When someone is suffering from burnout it can have serious effects on their mental health. A person can have a heightened sense of self-doubt, feel like a failure and even experience impostor syndrome.

A person with burnout may also experience increased feelings of isolation and detachment from their colleagues, friends and family.

7. Increased Procrastination

When burnout occurs a person may find themselves avoiding their responsibilities, regardless of how small those responsibilities may be. Instead, a person will fill their time with procrastination and indulging in comforting distractions.

8. Coping Mechanisms

During burnout, a person may be more likely to turn to other comforts and coping mechanisms such as comfort eating junk food or even consuming alcohol and/or drugs. Engaging in any habit excessively to cope with stress may be a sign of burnout.

9. Change in Sleeping and Eating Habits

Stress can mess with our natural cycle and someone who is experiencing unnaturally high levels of stress may find that their sleeping habits are altered as they end up staying up late and sleeping in.

A person may also find themselves skipping or avoiding regular meal times, having a loss of appetite at some points in the day, or craving comforting junk food at others.

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6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.



In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

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