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Eight hours of sleep is a generic target. Some need more, some need less, but most don’t get enough regardless. Aim for eight hours and see how well that works as you get closer to maintaining that target.

Put reminders in your calendar or alarms to remind you to take breaks, head to the gym, or prepare a healthy snack. Call it a bonus if you can find a friend to also nudge you forward for added encouragement.

Adults need to drink at least 1.5 liters of fluid a day. And the definition of fluid can be a little, well, fluid.

Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.

Take time off your mile run. Add inches to your vertical jump. Do an unassisted pullup. This episode offers these and three other impressive fitness goals to work on that go beyond just simply shedding a few pounds.

This week’s message goes along with next week’s message. For this week, stop following diets you know will not work.

This week’s message goes along with next week’s message. For this week, stop doing exercises you hate.

Even if you’re doing it for physical health reasons, obsessing over the number on the scale isn’t always good for your mental health.

Even if you think you are a naturally loose and flexible person, proper stretching can do wonders for your workouts and recovery.

Monotony may seem dull, but it may save you in your journey to better health and fitness.

Pushing for ultra-positive, over-intense exercises and diet plans is never a great way to set a person up for sustained wellness.

Six-pack abs and a bikini body are not the missing keys for the magical door to happiness or fulfillment. But many amazing physical and psychological benefits can make you feel better about whom you already are and what you are capable of.

While getting and keeping fit is a lifestyle with no time constraints, transformation challenges can provide the right platform to propel you towards your goals.

The true test of your commitment to health and fitness is not keeping up with the program when life is running smoothly and it is easy to stay engaged. The true test comes from keeping at it when life throws you curve balls and you do not feel motivated to change it.

Be aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is very important to the battle for good posture.

Cold showers can be invigorating and help give your entire body a boost, waking up your organs, muscles, and limbs. Hot showers soothe your aching limbs, relax your body and your mind. Take more of both, if you can handle them.

Having trouble maintaining a sustained balanced diet? Try adding more variety, as in more things, into you meal routines.

The best time to plant a tree has come and gone. The same is true about taking steps towards better health and fitness. But just like you can still plant trees to that eventual shade and beauty, you can always get started on the journey to better health and fitness.

Finding more ways to move your body is a simple act that can pay great dividends in your push towards better fitness. And it gets easier to maintain if you are finding joy in both the movement and the process.