Weight loss goals for a healthy lifestyle


Weight loss goals for a healthy lifestyle are one of the most popular new years resolutions. Most of us strive to either lose weight or live healthier. We all know that setting exercise and healthy eating goals is good but tricky to follow through. The reason we can’t maintain these healthy goals that we set for ourselves is that we are committing to too many things all at once.

Your health is important

Firstly, one of the few things that you can invest in and get returns that will really be beneficial to you and your family is your health. We will focus on many different health issues that affect us and what we can do to overcome them. The simplest way of being healthy is eating healthy. We need to make our health a priority, that is step one. We must not look for short cut diets, we need to eat right. As they say the rest will follow. 

Eat healthy

Secondly, eating healthy can be scary, confusing and expensive. Instead of changing everything overnight why not focus on small changes and this will ensure that it is sustainable. When you are preparing meals, simply replace an unhealthy item with a healthy one. You must also be conscious of what you are putting into your body. So replace the fizzy drinks with water. If you are feeling like snacks instead of the unhealthy packet of chips replace that with a piece of fruit.


The third step is to also get some activity into your life. If you are active and doing some sort of exercise that is great, do continue. If you are not active at all start, it can be as simple as doing some floor exercises at home. People want to complicate things and make it expensive by going to gyms and signing up with various other fitness programmes. No keep it simple. Remember we want to have small incremental increases. This will produce results that we can see and we are not put off quickly. In keeping active also have a goal, what is it that you want to achieve? Do you want to lose some of that mid-belly weight, tighten up the gluteus or get fit?


The world is having a shift in the way that we perceive what is healthy. This includes what should be the correct diet for people to take. There are many diets. These diets will tell you what they will do for you and in possibly the shortest time. Setting goals for weight loss for a healthy lifestyle are important. Remember short cuts often have long term consequences. The advice from us is simple the old KISS method that is Keep It Simple Stupid. This way you will not fall off the wagon.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about sleep disorders, click here.

A Relationship Crisis and Positive Change


Often times when you are in a relationship a crisis occurs. Things are no longer how they used to be. It might feel like the relationship has come to the end. There is almost no chance of the relationship surviving. No one has the guts to end it just yet. In other words it feels as if there a looming dark cloud hanging over your heads. However a relationship crisis can result in positive change.

Things have gotten so insecure that you lose all focus and are uncomfortable in the security of your relationship. There is too much negative energy that is consuming the both of you and it feels like nothing will ever be alright again.

You might have noticed these common signs of a relationship crisis:

  • It feels like it is about to fall apart
  • You have broken up, got back together and things aren’t working out
  • It feels like there is no future
  • You are fighting continuously
  • Each blames the other for the problems but nothing is resolved
  • You have no will to carry on but breaking up seems too hard
  • Someone cheated

Serious relationship crisis often will lead to a break up. This is normal, as couples start growing apart. They realize they are not suited to each other. Sometimes it ends amicably, but often there is a period of high emotions and intense negativity before both parties decide to call it quits.


In conclusion, some couples get through their relationship crisis and come back stronger. The crisis proves to be a chance for positive change. Both partners acknowledge the problems, recommit to each other and find a way to make it work.

If you are having a relationship crisis with your girlfriend right now, try to find the positive change. In addition, see if you can use the conflict as a catalyst for positivity.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about sleep disorders, click here.

Seven Ways To Boost Your Fitness Motivation


For many, the hardest part of working out is just getting to the gym. For example, after a long day of work (plus a long commute), the only thing you feel like doing is relaxing. And if you have a busy family, you might have all kinds of obligations that keep you busy until you go to sleep. Below are seven ways to boost your fitness motivation.

So how do you find the motivation to exercise when it’s hard enough just to get started? Luckily, there are simple methods to start working out consistently, build new habits and overcome almost any obstacle in your journey.


Many people struggle to exercise because they choose massive, overwhelming goals. It’s nice to have big ambitions, but when you throw too much at yourself at once, you’re only setting yourself up for failure.

Instead, start with smaller goals to build momentum and confidence, and then give each one 100% effort. For example, instead of trying to eat healthfully 100% of the time (which can be tough if you’re just starting), start with just 80%.

Other great bite-sized goals include:

  • Running at a certain pace
  • Losing your first 5 pounds
  • Lifting a certain weight
  • Cooking a certain number of meals per week at home


You already know smaller goals are better than trying to move hypothetical mountains. Once you actually achieve goals, it’s important to reward yourself for your hard work.

Firstly, treat yourself to a day-trip to your favorite getaway, cool new workout clothes or tickets to your favorite show. Just make sure your reward doesn’t undo the health improvements you just made (That means limiting the ice cream reward after each tough workout!).

Finally, rewards make fitness more fun, positive and motivating. Plus, the right incentive might be all you need to achieve incredible things.


Fitness is a long journey with many ups and downs, regardless of whether you’re a beginner or an olympic athlete. When you’re only focused on your goal, you’ll struggle. That’s because you might get frustrated if all your hard work and sacrifice still doesn’t help you achieve your desired results, which hurts your motivation and confidence.

In other words to boost your fitness motivation turn your focus to the journey. Lean into the moments and efforts that lead to the goal: making sure you exercise enough each week, eat the right number of healthy meals, get the appropriate amount of sleep, etc.

When you concentrate on each step, your chances of reaching your destination are much higher.


As the adage goes, “birds of a feather flock together.”

Having a trusted friend join you in your fitness journey can make a huge difference in your success. For example get them involved by going to the gym together or messaging each other when you’re about to work out. You can even keep each other accountable and give each other a kick in the backside when needed.

On the other hand if you can’t find a partner, try joining workout classes at your gym, bootcamp groups or running meetups to find new friends who share your goals.


It only takes a few seconds to add your workout to your calendar, but doing so goes a long way toward helping you build habits and stay consistent. When you put exercise into your calendar (no matter how short or long), you prioritize the workout in your day and it creates a mini-commitment to get it done.

As a result, you have to schedule your appointments around your workouts — instead of the opposite — so you never run out of time by day’s end. This takes a lot of the obstacles out of exercise, which makes it easier to get it done.


What you say carries more weight than you think. For example, do you ever say things like:

  • I can’t do it.
  • I’m just no good at this.
  • It’s too hard.
  • I’ll never reach my goals.

Unfortunately, these phrases can limit your results and become self-fulfilling statements. Firstly, start being very careful and intentional with what you say (and think!), and secondly try using more positive and empowering statements like:

  • I can do it.
  • I commit to becoming good at fitness.
  • It’s getting easier and easier every time.
  • I will reach my goals.

Above all change your thoughts, and you’ll change your results.


It’s normal to feel tired and unmotivated after a long day of work; it will be even harder when you have to drive home from work, find your workout clothes, find your workout shoes, get dressed in those workout clothes, grab water or a snack and then finally drive to the gym.

Instead, take the friction out of exercise. Have your gym bag with all your essentials packed and ready to go, and bring it with you to work so you don’t need to make an extra trip. If you want to jog before work, have your running shoes, clothes and nutrition laid out by your bed so you can do it first thing in the morning.


In conclusion please trust us: These seven tips to boost fitness motivation go a long way toward making life easier.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about sleep disorders, click here.

Exercise Can Reduce Depression and Anxiety

Exercise has been linked to a breadth of health benefits. For example exercise assists in cancer prevention, bone density, heart health and many others. Best of all, while you’re boosting your body, you’ll also be helping your brain, according to numerous studies. In addition exercise can help to reduce depression and anxiety.

Many people feel a change in emotions like sadness, anxiety, indifference and anger during and just after a workout, but regular physical activity can also help your mental health in a long-term way as well. That’s because when you lift your mood, it often leads to other healthy changes, like eating better, stressing less and getting more sleep. All of those shifts work together to keep your emotions on the upswing.

If you’re feeling anxious, it can have a ripple effect that increases your negative thoughts because you’re not sleeping well and not eating healthy foods. But that ripple effect goes both ways. When you start increasing healthy behaviors through one habit, like exercise, you often see other good habits begin to take hold.

What’s happening in the brain during and after exercise to kick off this happy chain reaction? Let’s take a look:


When you exercise, you kick off a cascade of biological reactions – One of the biggest, is the release of endorphins, the body’s “feel-good” chemicals.

These activate certain receptors in your brain that work to reduce your perception of pain and increase a feeling of well-being. In other words this is the “runner’s high,” which tends to switch on after you’ve been exercising for a short amount of time.

At the same time, the activity releases proteins that cause nerve cells in the brain to grow and make new connections — this improvement in brain function makes you feel better.

The degree to which this happens can vary from person to person — and may depend on how your genes operate — but everyone has the ability to tap into this process.

As these reactions are happening, they can reduce fatigue and improve alertness. In addition this can be helpful if your depressive symptoms or anxiety are caused by stress. With better resistance to stress, your brain operates more efficiently when it comes to cognitive tasks and also physical ones like respiration, heart rate regulation and immune system function.

The more you’re active, the more likely your brain will be able to handle heightened stress situations later and support neuronal survival.


The positive changes in your brain are important when you exercise, but there’s another vital area also getting some love: your belly.

There’s increasing awareness that anxiety and depression may be linked to gut health, and that part of your body is so influential on your thoughts and emotions that it’s called your “second brain.” By way of example researchers have suggested irritation in your gastrointestinal system may send signals to your central nervous system that could trigger mood changes.

What’s helpful in keeping your gut on track? No surprise, it’s exercise. To clarify one study found cardiorespiratory fitness is correlated with increased diversity of good gut bacteria, and other research has noted exercise’s role in boosting serotonin — another “feel-good” chemical that is predominantly produced in the digestive tract.


Certainly, one of the best pieces of news about better mental health through exercise is you don’t need to become a marathon runner or work out six days a week to reap the benefits.

For example, a recent study in JAMA Psychiatry found just 15 minutes of vigorous physical activity — similar to what you’d find in a HIIT session — or an hour of moderate exercise like walking reduced the risk of depression by 26%. Researchers also noted a lack of exercise may increase your risk.

The upshot is you don’t need to be psyched for workouts to see the benefits, and you may even prevent emotional downturns in the future.


In conclusion, exercise has an incredible range of benefits for physical, emotional and mental health. Exercise, however is not a cure-all when it comes to conditions like depression or anxiety disorders.

Getting more exercise can assist to reduce depression and anxiety. However if you still experience symptoms of depression, such as hopelessness, disinterest in activities that used to excite you, mood swings, sadness and persistent irritability, consider talking with a health professional.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about exercise depression and anxiety, click here.

The Effects of High Cholesterol in Men

High cholesterol is not a disease, but if you have it, you are at risk for some serious health conditions. In addition high cholesterol can manifest with or without symptoms. The danger of this condition is that it clogs arteries. This results in a condition called Atherosclerosis, which consequently reduces blood flow and increases the risk of heart attack or stroke. The effects of high cholesterol in men are explored below as well as the risk factors.

The reduced blood flow caused by high cholesterol also has been linked to poor performance in men. Men with high cholesterol sometimes cannot get it up because they are not receiving enough blood flow down there. In addition an excess of cholesterol can lead to a complete blockage of the coronary artery, which can trigger a heart attack.

High Cholesterol Risk Factors Include:

Poor diet:

Eating saturated fat which is found in animal products, and Trans fats which is found in some commercially baked cookies and crackers, can raise your cholesterol level. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase your total cholesterol.


Having a body mass index (BMI) that is greater or abnormal puts you at risk of high cholesterol.

Large waist area:

Your risk increases if you are a man with a larger waist circumference

Lack of exercise:

Exercise helps boost your body’s good cholesterol while increasing the size of the particles that make up your bad cholesterol, thereby making it less harmful.


Cigarette smoking damages the walls of your blood vessels. As a result, making them likely to accumulate fatty deposits. Smoking may also lower your level of good cholesterol.


High blood sugar also damages the lining of your arteries. Consequently , high blood sugar contributes to higher bad cholesterol levels and lower good cholesterol.

High cholesterol and its blood flow-restricting mechanisms have long been seen as a factor in male dysfunction but also started to appear as culprits in female disorders.

Once cholesterol is determined to be the problem, doctors usually advise patients to seek dietary and lifestyle changes, such as eliminating saturated fat (found in fatty meat and eggs) from the diet, quitting smoking and increase exercise.

Men and women who believe high cholesterol may be affecting their intimate lives should consult a physician to rule out other causes. As soon as a man is diagnosed with ED, the first step is to seek professional medical advice. ED can be one of the first effects of high cholesterol in men.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about sleep disorders, click here.

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