Daily Archives: April 20, 2023

Which Should You Do First, Cardio or Weights? Here's What Fitness Trainers Say

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Which Should You Do First, Cardio or Weights? Here's What Fitness Trainers Say

My workouts have basically been the same since I started going to the gym in high school: I do cardio for about 30 minutes, then I hit the weight room for 30 minutes. In college, that was bumped up to an hour of cardio followed by an hour of lifting (which was not very healthy, and I do not recommend it!), but my timing was always the same: cardio first, strength training after.

Ever since I started going to Orangetheory Fitness a couple of years ago, I’ve kept the format the same: I always do the treadmill portion first, which is about 30 minutes, then I’ll do the weights (another 30 minutes). My thinking goes that I’ll get the most taxing (and sometimes boring) portion of the workout, cardio, out of the way so I can focus on lifting. Plus, the cardio gets my heart rate up to crush the weight room. Turns out I’ve been working out all wrong for the past 15-plus years.

I tapped a few certified personal trainers to see which was a better option: cardio first or strength training first? And while many trainers recommend not even doing both during the same workout — you should dedicate some days of the week to just cardio workouts and others to strictly strength training — some people prefer to incorporate both in the same training session or go to mixed-format studios like Orangetheory and Barry’s Bootcamp.

For the most part, they agreed you should strength train first, then do cardio — but there’s a catch. Here’s why.

Why You Should Strength Train First

“For overall muscle growth, I recommend weights first so you can utilize your maximum stores of muscle glycogen, which is stored energy, for your strength session,” ACSM-certified personal trainer Jim White, RDN, owner of Jim White Fitness and Nutrition Studios, told POPSUGAR. “Oftentimes, if you burn yourself out with cardio before weights, you can use up a lot of your energy, causing a lower exertion during your weight-training session.”

NASM-certified personal trainer Nick Bolton agrees. He explained that when you step in the gym, you have a limited supply of energy, and you want to prioritize your energy expenditure.

 “Strength training requires the most energy to perform,”

 he said. 

“In order to make the most of your workout, you need to be able to get quality sets in, which requires engaging more muscle fibers by performing more sets and reps under an appropriate amount of weight.”

He added that when you lift first, you also have more energy for the proper technique, which is crucial to seeing results and preventing injury.

However, before you hit the weights, Jim recommends warming up for five to 10 minutes. Here’s a dynamic warmup to get you started.

In General, It Depends on Your Goals

Although the conventional wisdom goes that lifting first will help you with strength gains, it ultimately depends on your goals. If you are looking to gain muscle and get stronger, then lifting first is key. NASM-certified personal trainer Cary Williams, CEO of Boxing and Barbells, agrees with this sentiment. However, that order is not best for everyone.

“If you are working on improving your run time and need to knock out three miles along with your weight training, you may want to hit the treadmill first, when you have more energy, and then do weights after,” she told POPSUGAR, adding that you will push harder with the first thing you do.

Ryan Fairman, ACSM-certified personal trainer, echoed that statement. He said weightlifting first is best for people who are looking to improve strength or gain muscle, but cardio first is ideal for someone gearing up for a race or who wants to improve their heart health. “Energy is lost during both types of exercise . . . you will feel less fatigued at the beginning vs. the end,” he told POPSUGAR. “Having a goal will make the distinction of which one you choose.”

Not to mention, if you spend too much time scrolling to find the perfect playlist and run out of time during your workout, whatever is second will be cut short (guilty!). For years, I would sacrifice my weight training because cardio took too long, which didn’t lead to any progress.

So while hitting the weight room first will help improve your muscle mass, if that’s your objective, it may not be the best option for you if you’re focused on improving your mile time. Decide on your ultimate goal and go from there.

Not sure how to approach your workouts now that you have this information? Here is a four-week workout plan for you to follow; it has strength-training and running workouts scheduled for separate days.

Therapists Reveal 10 Behaviors of Unhappy Couples

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Therapists Reveal 10 Behaviors of Unhappy Couples

Relationships are hard work. At first, things may seem easy when you’re in the cupcake phase. Love, romance, and a genuine connection seem to flow like water in the beginning, but over time, these things may dwindle to the occasional show of affection. Unhappy couples result from not being mindful of the effort it takes to maintain affection for the long haul.

The easy solution to an unhappy or toxic relationship is to leave it, but many people don’t. This situation is because deep down, they either want to save the relationship or they don’t want to be alone. In many cases, a human’s innate need for companionship is what keeps them in a bad partnership.

Whether you’re reading this to figure out if someone in your life is in an unhealthy relationship or if you’re reading this for yourself, these ten therapist-curated signs can help you identify unhappy couples.

10 RED FLAGS OF UNHAPPY COUPLES, ACCORDING TO THERAPISTS

1. PASSIVE AGGRESSION BECOMES COMMON.

Unhappy couples have passive aggression down to a science. They don’t want to get into a full-out argument, but they want to make a point. They want their significant other to feel that point. In many cases, an annoyed partner may not even be aware of passive aggression.

Passive aggression comes in certain degrees or levels. It can be mild, in which case it’s easy to miss (for a while). However, if it’s a substantial degree, it can lead to full-out arguments anyway, causing even more unhappiness. Things become worse as the passive-aggressive behavior continues without a resolution. It’s common to see discontent couples be aggressive about passive-aggressive behavior.

2. NEW EXPERIENCES RARELY HAPPEN.

Remember when it seemed like you were sharing something new all the time with your partner? The thrill of a shared, unique experience kept the relationship alive and exciting. You were probably in love and loving it. The spontaneity of it kept you excited because you never knew what was around the corner.

Unhappy couples can find that those new experiences aren’t happening anymore. One big reason is that they probably aren’t spending as much time together. Some of it is just that the magic hides underneath resentment or depression. Either way, a lack of new experiences is one of the signs of unhappiness.

3. UNHAPPY COUPLES OFTEN COMPARE CURRENT BEHAVIORS TO PAST BEHAVIORS.

Daydreaming about the way a partner used to be is a tell-tale sign that someone is unhappy in their current relationship. This wishful thinking means that there is nothing new to dwell on. The connection is stagnant, or worse. The significant other has changed

It’s not uncommon for both partners to reminisce about the way the other person used to be. When one partner changes, the other partner can often mirror the behaviors. They can be unaware that they’ve changed also. It’s worse when the couple decides not to talk about what they’re missing. This miscommunication leads to two miserable people who may have trouble admitting they’re no longer happy.

4. THE EXCITEMENT IN THE RELATIONSHIP IS REPLACED WITH MUNDANE LIVING.

Unhappy couples may find that their relationship is no longer exciting. Fun dates, secret rendezvous, spontaneous trips, passionate sex, or even unique gifts have been replaced by work, kids, chores, or other boring life activities. Even worse, it may have been replaced by drugs or alcohol.

For couples with a troubled relationship, it can be hard to bring excitement into a relationship they aren’t excited about. The spark just isn’t there anymore. Doing things that once were exciting can now feel like a chore. It’s hard to get back to a relationship that keeps you on your toes once you hit this point, but it’s not impossible. Both parties must be willing to put aside their differences and try.

5. DATE NIGHT HAS DISAPPEARED.

Going on dates is an essential part of any relationship. It’s a way for couples to connect, build a friendship, and keep the fire burning in a relationship. The date doesn’t have to be some grand event. As long as it involves the couple spending quality time alone with each other, it’s a perfect bonding experience.

When couples aren’t going on dates anymore, you can be sure that one or both parties are unhappy. Dianne Grande, a licensed clinical psychologist, wrote, “when there is strong resistance to planning couples time, I begin to wonder whether both partners are avoiding time alone together. If this is a long-standing pattern, it is worth thinking about whether one or both of you have a fear of emotional intimacy and deal with that fear by always including other friends or family in your free time.”

If date night has disappeared from the relationship, that’s a definite sign that something is wrong and not dealing with that can zap the happiness away fast.

Relationships are hard work. At first, things may seem easy when you’re in the cupcake phase. Love, romance, and a genuine connection seem to flow like water in the beginning, but over time, these things may dwindle to the occasional show of affection. Unhappy couples result from not being mindful of the effort it takes to maintain affection for the long haul. The easy solution to an unhappy or toxic relationship is to leave it, but many people don’t. This situation is because deep down, they either want to save the relationship or they don’t want to be alone. In many cases, a human’s innate need for companionship is what keeps them in a bad partnership. Whether you’re reading this to figure out if someone in your life is in an unhealthy relationship or if you’re reading this for yourself, these ten therapist-curated signs can help you identify unhappy couples. 10 RED FLAGS OF UNHAPPY COUPLES, ACCORDING TO THERAPISTS 1. PASSIVE AGGRESSION BECOMES COMMON. Unhappy couples have passive aggression down to a science. They don’t want to get into a full-out argument, but they want to make a point. They want their significant other to feel that point. In many cases, an annoyed partner may not even be aware of passive aggression. Passive aggression comes in certain degrees or levels. It can be mild, in which case it’s easy to miss (for a while). However, if it’s a substantial degree, it can lead to full-out arguments anyway, causing even more unhappiness. Things become worse as the passive-aggressive behavior continues without a resolution. It’s common to see discontent couples be aggressive about passive-aggressive behavior. 2. NEW EXPERIENCES RARELY HAPPEN. Remember when it seemed like you were sharing something new all the time with your partner? The thrill of a shared, unique experience kept the relationship alive and exciting. You were probably in love and loving it. The spontaneity of it kept you excited because you never knew what was around the corner. Unhappy couples can find that those new experiences aren’t happening anymore. One big reason is that they probably aren’t spending as much time together. Some of it is just that the magic hides underneath resentment or depression. Either way, a lack of new experiences is one of the signs of unhappiness. 3. UNHAPPY COUPLES OFTEN COMPARE CURRENT BEHAVIORS TO PAST BEHAVIORS. Daydreaming about the way a partner used to be is a tell-tale sign that someone is unhappy in their current relationship. This wishful thinking means that there is nothing new to dwell on. The connection is stagnant, or worse. The significant other has changed It’s not uncommon for both partners to reminisce about the way the other person used to be. When one partner changes, the other partner can often mirror the behaviors. They can be unaware that they’ve changed also. It’s worse when the couple decides not to talk about what they’re missing. This miscommunication leads to two miserable people who may have trouble admitting they’re no longer happy. 4. THE EXCITEMENT IN THE RELATIONSHIP IS REPLACED WITH MUNDANE LIVING. Unhappy couples may find that their relationship is no longer exciting. Fun dates, secret rendezvous, spontaneous trips, passionate sex, or even unique gifts have been replaced by work, kids, chores, or other boring life activities. Even worse, it may have been replaced by drugs or alcohol. For couples with a troubled relationship, it can be hard to bring excitement into a relationship they aren’t excited about. The spark just isn’t there anymore. Doing things that once were exciting can now feel like a chore. It’s hard to get back to a relationship that keeps you on your toes once you hit this point, but it’s not impossible. Both parties must be willing to put aside their differences and try. 5. DATE NIGHT HAS DISAPPEARED. Going on dates is an essential part of any relationship. It’s a way for couples to connect, build a friendship, and keep the fire burning in a relationship. The date doesn’t have to be some grand event. As long as it involves the couple spending quality time alone with each other, it’s a perfect bonding experience. When couples aren’t going on dates anymore, you can be sure that one or both parties are unhappy. Dianne Grande, a licensed clinical psychologist, wrote, “when there is strong resistance to planning couples time, I begin to wonder whether both partners are avoiding time alone together. If this is a long-standing pattern, it is worth thinking about whether one or both of you have a fear of emotional intimacy and deal with that fear by always including other friends or family in your free time.” If date night has disappeared from the relationship, that’s a definite sign that something is wrong and not dealing with that can zap the happiness away fast. life 6. DISAGREEMENTS ON WHO IS RIGHT OR WRONG HAPPEN OFTEN. One of the most prominent signs of unhappiness is constant disagreements or arguments. It can be about something as significant as being accused of cheating or something as minor as whose turn it is to do the dishes. When someone is in an unhappy relationship, everything has the potential to get on their nerves. Many disagreements happen because unhappy couples don’t talk about things like they need to. This discontent could be the source of unhappiness – a lack of communication. When communication breaks down, neither party is expressing what they want or need from the relationship. This outcome can lead to resentment, anger, and disappointment, all of which contribute to unhappiness. 7. UNHAPPY COUPLES DON’T KNOW EACH OTHER’S SCHEDULES. People don’t need to know their partner’s schedule minute for minute, but they should have some general idea of where their partner is during the day. This is because happy couples take an interest in each other’s lives. In fact, happy couples probably text each other about exciting things during their days, which allows them to know where their significant other is. Then you have the couples who seem to have no clue of their significant other’s whereabouts. Even stranger, they seem to not really care. They might also change the subject away from their significant other. This is a glaring indicator of an unhappy couple. 8. FLIRTING AND TOUCHING BECOMES A THING OF THE PAST. Sometimes couples can get so used to each other that they feel like they don’t need to work hard to keep each other. That means little things like gentle whispers in the ear, playful touching, and flirting don’t happen anymore. On its own, this could just be a sign of a relationship that needs a refresher but paired with other symptoms. You can bet that the couple is unhappy. This is especially true if they don’t touch each other at all. The absence of hugs and kisses says a lot. They may even go out of their way to avoid each touching each other. This is a sign of severe relationship problems. 9. THEY DON’T HAVE A LOT OF MEANINGFUL CONVERSATIONS. Healthy, happy couples talk about any and everything. They love talking to each other because they’re friends as well as lovers. Conversations can often get intense and intellectual when couples mesh well. It’s almost as if they’re on the same wavelength. This is why it would be strange if they don’t have meaningful conversations. One-liners and one-word answers indicate tension between the two. There may even be a lack of eye contact when they talk to each other. This means that there are things that need to be said but are being held in. These suppressed feelings and expressions can lead to a lot of unhappiness. 10. THEY’RE ALWAYS ON THEIR PHONES IN THE PRESENCE OF EACH OTHER. Have you ever tried to talk to someone who is always on their phone? You quickly get the feeling that they aren’t really paying you any attention, mainly because they won’t even look at you. In most cases, that’s what’s happening, exactly. Couples who are always on their phones when around each other are merely not paying each other any attention. This could be because they’ve lost interest in each other or, as mentioned in the previous reason, they’re avoiding each other. Either way, paying more attention to social media than a significant other is a clear sign of unhappy couples. FINAL THOUGHTS ON KNOWING THE SIGNS OF UNHAPPY COUPLES No matter how much they may try to hide it, unhappy couples are apparent. Everything can be a giveaway, including their words, actions, and even their glances. Interestingly, couples who are unhappy will stick together and not try to fix what’s making them depressed. Sometimes, they may not also be aware of how miserable they are. Some couples grow so accustomed to living the way they do that they don’t even recognize the signs no matter how obvious they are. Whether you’re reading this article for a friend or you’re reading it to try and discover if you’re in an unhappy relationship, these ten signs will clue you in on what’s happening.

6. DISAGREEMENTS ON WHO IS RIGHT OR WRONG HAPPEN OFTEN.

One of the most prominent signs of unhappiness is constant disagreements or arguments. It can be about something as significant as being accused of cheating or something as minor as whose turn it is to do the dishes. When someone is in an unhappy relationship, everything has the potential to get on their nerves.

Many disagreements happen because unhappy couples don’t talk about things like they need to. This discontent could be the source of unhappiness – a lack of communication. When communication breaks down, neither party is expressing what they want or need from the relationship. This outcome can lead to resentment, anger, and disappointment, all of which contribute to unhappiness.

7. UNHAPPY COUPLES DON’T KNOW EACH OTHER’S SCHEDULES.

People don’t need to know their partner’s schedule minute for minute, but they should have some general idea of where their partner is during the day. This is because happy couples take an interest in each other’s lives. In fact, happy couples probably text each other about exciting things during their days, which allows them to know where their significant other is.

Then you have the couples who seem to have no clue of their significant other’s whereabouts. Even stranger, they seem to not really care. They might also change the subject away from their significant other. This is a glaring indicator of an unhappy couple.

8. FLIRTING AND TOUCHING BECOMES A THING OF THE PAST.

Sometimes couples can get so used to each other that they feel like they don’t need to work hard to keep each other. That means little things like gentle whispers in the ear, playful touching, and flirting don’t happen anymore. On its own, this could just be a sign of a relationship that needs a refresher but paired with other symptoms. You can bet that the couple is unhappy.

This is especially true if they don’t touch each other at all. The absence of hugs and kisses says a lot. They may even go out of their way to avoid each touching each other. This is a sign of severe relationship problems.

9. THEY DON’T HAVE A LOT OF MEANINGFUL CONVERSATIONS.

Healthy, happy couples talk about any and everything. They love talking to each other because they’re friends as well as lovers. Conversations can often get intense and intellectual when couples mesh well. It’s almost as if they’re on the same wavelength.

This is why it would be strange if they don’t have meaningful conversations. One-liners and one-word answers indicate tension between the two. There may even be a lack of eye contact when they talk to each other. This means that there are things that need to be said but are being held in. These suppressed feelings and expressions can lead to a lot of unhappiness.

10. THEY’RE ALWAYS ON THEIR PHONES IN THE PRESENCE OF EACH OTHER.

Have you ever tried to talk to someone who is always on their phone? You quickly get the feeling that they aren’t really paying you any attention, mainly because they won’t even look at you. In most cases, that’s what’s happening, exactly.

Couples who are always on their phones when around each other are merely not paying each other any attention. This could be because they’ve lost interest in each other or, as mentioned in the previous reason, they’re avoiding each other. Either way, paying more attention to social media than a significant other is a clear sign of unhappy couples.

FINAL THOUGHTS ON KNOWING THE SIGNS OF UNHAPPY COUPLES

No matter how much they may try to hide it, unhappy couples are apparent. Everything can be a giveaway, including their words, actions, and even their glances. Interestingly, couples who are unhappy will stick together and not try to fix what’s making them depressed. Sometimes, they may not also be aware of how miserable they are.

Some couples grow so accustomed to living the way they do that they don’t even recognize the signs no matter how obvious they are. Whether you’re reading this article for a friend or you’re reading it to try and discover if you’re in an unhappy relationship, these ten signs will clue you in on what’s happening.

Immigrating to Australia: What You Need to Know

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Immigrating to Australia: What You Need to Know

Australia is a popular destination for immigrants from around the world. With its stunning natural beauty, diverse population, and strong economy, it’s no wonder that so many people choose to make Australia their new home. If you’re considering immigrating to Australia, there are several things you need to know.

  1. Types of Visas: There are many different types of visas available for those who want to immigrate to Australia, including work visas, student visas, family visas, and skilled migration visas. Each type of visa has its own requirements and application process, so it’s important to do your research and determine which type of visa is right for you.
  2. Skills Assessment: If you’re applying for a skilled migration visa, you’ll need to undergo a skills assessment to determine whether your skills are in demand in Australia. This assessment is usually carried out by a relevant assessing authority and can take several weeks or even months.
  3. English Language Proficiency: Most visa types require applicants to demonstrate their proficiency in English. This can be done by taking an English language test, such as the International English Language Testing System (IELTS).
  4. Health and Character Requirements: All visa applicants must meet certain health and character requirements. This typically involves undergoing a medical examination and providing police clearance certificates from all countries you’ve lived in for more than 12 months over the past 10 years.
  5. Cost of Living: Before immigrating to Australia, it’s important to research the cost of living in your chosen city or region. Australia is generally an expensive country to live in, particularly in cities like Sydney and Melbourne.
  6. Job Market: Australia has a strong job market, particularly in sectors such as healthcare, engineering, and IT. However, it’s important to research the job market in your chosen field before immigrating to ensure that there are opportunities available.
  7. Culture and Lifestyle: Australia has a diverse population and a relaxed, laid-back culture. However, it’s important to familiarize yourself with Australian customs and cultural norms before immigrating to ensure a smooth transition.

Overall, immigrating to Australia can be a complex process, but with careful planning and preparation, it can also be a rewarding experience. By researching visa requirements, job opportunities, and cultural norms, you can set yourself up for a successful and fulfilling life in Australia.