How would you feel if you won a gold medal at the Olympics? We’d feel pretty shocked if we did, that’s for sure! But seriously, what if you trained and trained and were the best…would you feel like you deserved that medal for all your hard work and talent? Or would you have a sneaking, anxious feeling like you were fooling everyone and shouldn’t really be where you are? That’s how an Olympian who won gold at the last Olympics recently described her feelings – she said that she felt like she was struggling with “impostor syndrome.” This phenomenon is something that you might be dealing with, too, even if you haven’t had a word for it, so let’s take a look at what it is, and how you can feel less like a fraud and more like the superstar that you are.
What Is Impostor Syndrome?
If you’ve ever thought something like, “I’m a fraud,” or “I’m fooling everyone” when it comes to your achievements, level of competency, or abilities, then you already know what impostor syndrome is. And if you’re nodding along, you’re definitely not alone. Studies show that around 70% of people have experienced at least a bout of impostor syndrome in their life.
While impostor syndrome is most common in people who are considered high achievers, or in people with high level jobs, it can affect anyone “who isn’t able to internalize and own their successes,” according to psychologist Audrey Ervin. Anyone struggling with it will know the feeling of fear that they have just been lucky so far, and are going to be unmasked at any time as the fraud that they are.
Studies show that around 70% of people have experienced at least 1 bout of impostor syndrome in their life.
What impostor syndrome is not is just regular old self-doubt. That feeling can creep in now and again, and make you doubt your abilities and competence, but impostor syndrome tends to be more persistent, and more colored by anxiety. Again according to Ervin, “I would describe it as a series of experiences. It’s characterized by chronic feelings of inadequacy, incompetence, and fraudulence despite objective success. It’s hard to internalize success and genuinely hold the belief that you’re competent and capable.”
While impostor syndrome is not recognized as an “official” mental health condition, and has no diagnosis, there are some signs to look out for, including:
Anxiety – Psychologists point out that it’s rare to see someone struggling with impostor syndrome who doesn’t also struggle with generalized anxiety or social anxiety.
Persistent self-doubt about past, present, and future experiences – Again, impostor syndrome goes beyond just self-doubt.
Fear of being “unmasked” – With impostor syndrome, you’ll experience a persistent fear that you’re going to be “found out” as a fraud, even though you deserve your achievements.
Belief that your achievements are due to luck – You might not even feel happy about or proud of what you’ve done. In fact, you might actually feel relieved, or even distressed, that you’ve managed to get lucky or have experienced some sort of fluke.
Need for validation – You might feel the need to look to authority figures (like a boss or family member) to decide if you’re really successful.
Pressuring yourself – If you feel like an impostor, you’ll often pressure yourself to work harder to be worthy of what you feel you don’t deserve, to keep others from recognizing what you think your shortcomings are, and to ease your feelings of guilt.
Big goals and disappointments – You might set some goals that would be very challenging for anyone to meet, and then feel disappointment when you fall short of your own expectations.
Who Experiences Impostor Syndrome?
As we pointed out above, anyone and everyone can struggle with impostor syndrome in their life. It was originally thought to mostly affect women, but studies have not shown that to be true. Others think that it only affects more accomplished or high-powered people, but that is not the case. What a lot of experts agree on, though, is that there are some patterns that appear in people who experience impostor syndrome, and that they fall into certain types:
Perfectionists – For this type of person, meeting only 99% of their goals is a sort of failure. They set super high expectations for themselves, and making any mistakes will make them question themselves and their abilities.
Experts – This type of person wants to know every piece of information and get every type of training, which can hold actually hold them back from speaking up for fear of looking stupid, or applying for jobs for fear of not looking qualified.
Natural geniuses – Many things come naturally to this type of gifted person, so if they have to work hard at something or struggle with it, they will question everything and begin to think they are a complete impostor.
Soloists – This type of person feels the need to do everything themselves, and if they have to ask for help, they will feel like they have failed.
Supermen/women – These superheroes push themselves to achieve more than anyone else around them, and will feel stressed out and like an impostor if they’re not accomplishing something all the time.
Dealing with Impostor Syndrome
The above, as we said, are patterns of personality types that often experience a lot of impostor syndrome in their life, but really anyone can struggle with it. So how can you deal with these feelings of inadequacy and fraudulence? There’s not a treatment as such for impostor syndrome, but with a lot of focus on mindfulness, you can get on the road to overcoming it! You can start with strategies like the following:
Questioning yourself
Ok, maybe questioning yourself sounds like how you wound up with impostor syndrome, but we’re talking about a different kind of questioning yourself. If you find yourself having negative thoughts about your abilities or accomplishments, take a step back and start critically questioning these thoughts. Ask yourself, is this feeling really objectively accurate? Why am I feeling this way? Are these thoughts helping me or holding me back? You can delve even deeper, and ask things like “What core beliefs do I hold about myself?” “Do I believe I am worthy of love as I am?” or “Do I have to be perfect for others to approve of me?”
Reframing your thinking
Some psychologists suggest that there is a lot of superstition, or even almost compulsion, that fuels the cycle of feeling like an impostor. The suggestion, then, is that you gradually try to change those superstitions by changing your patterns of behavior. For example, let a friend see something you’re working on before you think it’s finished or completely perfect, or cut down on the amount of time you spend on perfecting something. This might help you put things in perspective, and put the importance of your achievements in their right place.
Embracing your Successes
If you’re struggling with impostor syndrome, you’re probably negating any successes in your life, no matter how big or small. To combat this, try to list your successes, no matter how big or small, and allow them to really sink in. Over time, you’ll hopefully begin to see a more realistic picture of your achievements, which will give a boost to your feelings of self-worth.
Sharing Your Feelings
Talk to someone about how you’re feeling. The outside perspective of a friend, mentor, or therapist can help bring you back to reality. You can also work on building up your network of mutual support; this network can offer guidance, validate your strengths, and encourage your efforts to grow (and you can do the same for them!).
Stopping the comparisons
Nobody can do it all, and you don’t need to be perfect or excel at everything. There will be others whose talents are different from yours, and that’s okay. Instead of beating yourself up in comparison with others, take an interest in what those other people have to offer, and in learning about their skills. And, as with most things, use social media wisely and in moderation!
Don’t let impostor syndrome hold you back
You might feel like you don’t belong, but don’t let that stop you from going for what you want. Know your worth, let others recognize your worth, and pursue your goals.
Feeling like a fake can be very, very real for a lot of us. From affecting our feelings of self-worth, to stressing us out with self-inflicted pressure to achieve more and more, to holding us back from pursuing our goals, the cycle of impostor syndrome can take a big toll on our lives. But instead of fighting these feelings, acknowledge them, and try not to let doubt control your actions. Remember to show yourself some kindness and compassion, and if you’re still struggling, speak to a therapist who can help put things in perspective.
Remember that old saying, “An apple a day keeps the doctor away”? Ever wondered if that’s really true? Can eating an apple a day literally keep you healthy enough to ward off most potential doctor visits? Ok, probably not, BUT apples do have tons of health benefits, including being packed with soluble fiber, which can help prevent cholesterol from building up on artery walls, as well as potassium, which can be beneficial for those who are watching their blood pressure. So if you’re chowing down on this autumnal fruit, your doctor will probably end up pretty pleased even if you do have to see them!
But what we can take away from that old saying, though, is not that eating that one specific fruit is a cure-all (or a prevent-all), but rather the simple fact that healthy foods can help keep you healthier. And it turns out that certain foods have some pretty surprising health benefits that you might not even know about. Eating the following foods might not mean you can delete your doctor’s number, but they might just keep you feeling your best!
1. Prunes
We can hear the collective groans already. No, we’re not talking about that benefit of prunes, although you have to admit that’s a pretty good one. Recent studies show that prunes are great for digestion AND can also help prevent bone loss. Researchers found that when postmenopausal women ate about 10 prunes every day for a year, they showed decreased signs of bone loss, and that, after six months of regular prune consumption, they showed lower loss of total bone mineral density compared to those who didn’t eat the dried fruit.
This surprising benefit might actually be related to the way they help with digestion. Prunes cause beneficial changes in the gut microbiome, which leads to lower inflammation levels throughout the body, which can reduce the kind of oxidative damage to cells that affects bone density. And, on a bonus sidenote, they might also help you lose weight! Sounds like it’s time to pop a few prunes as a healthy snack!
2. Fatty Fish
Fish with omega-3 fatty acids, like salmon, mackerel, and sardines, has been proven to have numerous benefits for your heart, brain, eyes, etc. But now there’s some research that might make you sit up and take notice. A study published in the Journal of Endocrinology and Metabolism found that couples who ate more omega-3-loaded fish had more frequent sex and higher fertility rates. So if you’re looking for some sexy times, make sure to include this type of seafood in your diet – just make sure to brush your teeth.
3. Mushrooms
These fungi were once just a pizza topping afterthought, but turns out you can make some seriously delicious dishes from them (portobello pot roast, anyone?), as well as get some serious health benefits from them. In addition to being rich in B vitamins, mushrooms are one of the only natural food sources of vitamin D! Just as our skin can manufacture vitamin D from ultraviolet (UV) rays from the sun, mushrooms can manufacture vitamin D through exposure to sunlight. In fact, some varieties of mushrooms, such as maitakes, contain more than 100% of the daily recommended value of vitamin D per one-cup serving. So when rainy days are getting you down, use mushrooms in stir fries, or as a meat alternative, and get your dose of D!
4. Cherries
There’s no mistaking the summery taste of cherries, or that beautiful red juice. And that gorgeous red color comes from an antioxidant called anthocyanin, which has been shown to help reduce the aches and pains associated with arthritis; research has even found that tart cherry juice can help speed up recovery time between workouts and decrease muscle pain after exercise. Not only that, but they’re also rich in melatonin – yep, the same stuff that helps you sleep better. Anyone for some cherry pie and a nice, restorative nap to get ready for the next workout?
Do you like to joke that coffee keeps you alive? You might be a little bit more right than you know! A study published in JAMA Internal Medicine found that people who drank one to eight (yikes!) cups of coffee a day had a lower risk of all causes of death than people who didn’t drink coffee at all. And the good news is, the same went for decaf drinkers, so if you’re pounding eight cups a day, it’s ok to switch to decaf for a little bit, and maybe get a few minutes of sleep.
6. Orange Fruits and Veggies
We know that fruits and veggies all have their own long lists of benefits for your insides, but did you know that some of them are also great for your outsides? Meaning, orange produce like mangoes, carrots, pumpkins, and sweet potatoes, contain the antioxidant beta carotene, which gets converted to vitamin A, an important vitamin for repairing and growing cells – and that’s great news for your hair and skin. Want lustrous locks? Vitamin A helps regulate your hair growth cycle, and can help to slow hair loss. Worried about wrinkles? This vitamin aids in collagen production, which can help keep your skin firmer and less prone to the effects of aging. Dang, you look gooood holding that mango smoothie.
7. Walnuts
Nuts are crazy good for you in lots of ways (and no, they’re not off-limits when you’re watching your weight!), but walnuts specifically have one very surprising benefit: they can make you happier! Walnuts are one of the richest dietary sources of serotonin, a chemical in your brain that helps create calm and happiness, as well as improve your mood.
8. Strawberries
We hear a lot about exotic superfoods that can help to prevent cancer, but we sometimes forget about the (not so) ordinary strawberry. These luscious little fruits are nutritional powerhouses, and are bringing receipts for their cancer-fighting potential. In a small study of people with precancerous esophageal lesions who ate 2 ounces of freeze-dried strawberries daily for six months, 80% saw a decrease in the severity of the lesions. The researchers aren’t sure which of the vitamins, minerals, or other nutrients in the berries is responsible, but they plan to investigate the possibility that strawberries have something in them that could supplement cancer-treating drugs. In addition, strawberries might also help protect you against skin cancer, bladder cancer, lung cancer, and breast cancer, according to MD Anderson Cancer Center. We should note that a lot of the research around strawberries’ cancer-figthting properties has been primarily conducted on animals, but it is promising. For example, a study published in Scientific Reports found that strawberry extract can stop the spread of breast cancer cells in mice.
9. Cranberries
You might know that cranberries are good for your urinary tract system, but, along with some other benefits to these tart little guys, did you know that they can also make your checkups at the dentist go a little more smoothly? Research shows that antioxidants called proanthocyanidins in cranberries can help halt the activity of bacteria that cause dental cavities, supporting regular dental hygiene habits. Be careful how you choose to enjoy this fruit, though: jellies and juices have tons of sugar, which can cancel out your efforts to keep those pearly whites healthy!
10. Bananas
Having a banana a day will pump you full of potassium, and give you an antioxidant and B vitamin boost, but there’s more! They might be a better weight loss aid than previously thought. Apparently, bananas that aren’t very ripe contain a lot of what’s known as “resistant starch,” which helps reduce appetite and might help stabilize blood sugar levels after meals by slowing the rate of stomach emptying. So, since they help curb appetite, they can actually help in your efforts to shed a few pounds (as long as you don’t go crazy with the banana bread)!
We are whole-hearted advocates of eating what you love, and enjoying it! But you know what? There are tons of delicious, whole foods out there that can be ingredients in some seriously delicious snacks and meals (or are great on their own), AND that can nourish your body in some seriously surprising ways. So get out there and get eating!
What does it mean to be healthy? What if you’re rail-thin, but sedentary? Or how about if the scales say you’re overweight, or even obese, but you eat well and exercise? These questions, which essentially make up the “fat-but-fit” debate, have been controversial for a long time, especially when it comes to the question of whether you can be overweight and still healthy. And, unfortunately, there are still conflicting studies surrounding this issue, meaning it doesn’t look like the arguments are going to stop anytime soon. So maybe it’s time to reframe the debate anyway.
Conventional Wisdom on Obesity
Obesity increases your risk of chronic diseases and can double your risk of developing coronary heart disease.
Mainstream opinion seems to be that being overweight, or especially obese, automatically means being less healthy than being thinner. If we were going to boil down the conventional wisdom on the topic, we’d probably cite the research that finds strong associations between overweight and obesity and negative health effects, which is what most people think of. And it is true: there are a lot of high quality studies out there that have shown that obesity increases your risk of chronic diseases, such as heart disease, type 2 diabetes, cancer, premature death, breathing difficulties, nonalcoholic fatty liver disease, and mobility issues.
You might even be vaguely familiar with findings like the ones from one retrospective study including 103,218 people that observed a 1.5–2.7-fold greater risk of death among people with obesity, compared with those with “normal” weight statuses. Or you might have heard that excess belly fat can be a real killer – literally, since it leads to the highest rates of cardiovascular disease and metabolic syndrome.
How about a huge study from 2017, published in the Journal of the American College of Cardiology, that according to the lead author, found that “The bottom line is that metabolically healthy obesity doesn’t exist…Obesity is not a benign condition”? This study suggests that even when overweight or obese people are free from health complications, they are still more likely to develop heart disease than people who aren’t overweight, even if they don’t have conditions like diabetes, high blood pressure or high cholesterol (in other words, are “metabolically healthy obese”).
In this study, as long as they were in the obese weight category, participants had a higher risk for having a stroke, a nearly 50% greater risk of developing coronary heart disease, and had nearly double the risk of developing heart failure than people who were not overweight and in similar metabolic health. And if they were just overweight? They still had a 30% higher chance of developing coronary heart disease than other people.
But you know what? There’s always a “but.” So let’s take a look at some of the controversies in this debate, and the challenges to this conventional wisdom.
The Controversy
These studies are concerning, but the thing is they don’t actually always tell the whole story, both for better or for worse. First, let’s look at some of the caveats that are fueling the fat-but-fit controversy, and then at what might be the real reason that even being metabolically healthy but overweight could be problematic.
First of all, to take the study above as an example, it’s important to note that this major study that followed 3.5 million British people from 1995-2015 left a few important things out. It didn’t look at lifestyle, meaning that it fails to account for the effects of diet. Not only that, but as many studies do that look at weight, it classified weight status by using body mass index (BMI), a formula based on height and weight that doesn’t distinguish muscle from fat.
But here’s where we get to the real controversy. This study, like many others, didn’t take fitness level or physical activity into account. So yes, there is strong evidence that obese individuals have a higher rate of heart failure, but when it comes to coronary heart disease outcomes, studies that take both weight and physical fitness into account have concluded that “fitness is more important than fatness.”
Let’s take a look at another study from even more recently. It analyzed 527,662 people, and found that despite being regularly active, those with obesity had two, four, and fivefold greater risks of developing diabetes and high cholesterol and blood pressure than people with “normal” weight statuses.
Those scary stats are what most media outlets ran with, but there were other aspects to the study that were important, too. First, it found a reduced risk of chronic disease across all BMI categories in those who were more physically active, leading the authors to conclude that physical activity does, in fact, provide health benefits across all BMI categories. Second, it did not look at cardiorespiratory fitness, or diet, both of which are pretty important when it comes to assessing heart disease risk.
Now add to all of this these studies:
2 studies from 1999 that found that obese men could possibly reduce their risk of dying from heart disease more than threefold with regular exercise, even if they didn’t lose a single pound.
A recent meta-analysis from 2014 that found that individuals with normal, overweight, and obese weight statuses with equal cardiorespiratory fitness levels had the same risk of all-cause mortality. Those who were unfit, regardless of their BMI, had a twofold greater risk of all-cause mortality.
A 30-year follow-up study including 3,307 people that showed a 36% decreased risk of heart-disease-related mortality in those that remained physically active, with weight loss providing no additional risk reduction.
So what do we have? A recipe for a debate that doesn’t feel like it’s going to be wrapped up definitively anytime soon. But with that being said, there is, as we mentioned above, one more part of the debate that might tie these two sides together. The effect of remaining obese throughout your life, and not making lifestyle changes that could improve your health.
Time Takes Its Toll
According to a study on obesity and cardiovascular diseases published in the journal Minerva Medica, “The most effective therapies at reversing CVD [cardiovascular disease] risk factors associated with obesity have been dietary changes with exercise.” That simple sentence says a lot. The answer to the debate (if there is one) could be that being fat-but-fit is possible for a period in your life, but, like most good things, that state of being will eventually come to an end.
Remember that study published in the Journal of the American College of Cardiology, the one that left out a few things? It had another interesting finding, one that maybe wasn’t as widely publicized as its findings shattering the idea that you can be fat and fit. It found that, according to lead study author Joshua Bell, time was actually the most important factor in the participants’ health.
For example, 66 of the participants were considered “healthy obese adults” at the beginning of the study, but after 20 years, about half had progressed to unhealthy metabolic levels, even without any changes in weight. To these researchers, that meant that being currently healthy doesn’t guarantee being healthy down the road. The authors of the study suggest this is because excess fat is biologically active, messing with hormone balance and pumping out inflammatory chemicals, which can cause insulin resistance (a precursor to diabetes), cancer, and a lot of other bad things in between.
Interesting. So this could mean that yes, you can be fat but fit, but that designation is only a snapshot in time, and making healthy lifestyle changes now could mean avoiding all of those possible negative effects of obesity down the road. Is it time, then, to reframe the fat-but-fit debate?
Reframing the Debate
What’s the takeaway here? What’s most important? Probably not that researchers are arguing over whether it’s actually possible to be fat and fit at the same time, although keeping on top of the latest findings is a good idea. What’s really important is how you can be your healthiest self, now and in the future, and that could mean simply moving your body more, along with other healthy habits.
After all, focusing too much on someone’s weight takes away from other positive actions they’ve taken toward good health, like getting more exercise, managing stress, eating a nutritious diet, and sleeping more. In fact, making weight loss your goal can also be unhelpful: it’s much easier to set a goal to be more physically active than it is to set a goal for how many pounds you want to lose. For example, you can set a goal to get in a brisk 30 minute walk, three times a week, which feels much more doable than telling yourself you need to lose 20 pounds by a certain date.
What’s more, getting regular exercise is beneficial to everybody, regardless of weight, and increasing your cardiorespiratory fitness, strength, endurance, and flexibility is more important than focusing on aesthetic weight loss. You’ll get all of the benefits of moving your body more, including:
The last few years have been rough for a lot of people, and we’re not just talking psychologically. The pandemic hit a lot of people right in the wallet, although there are some silver linings, including the fact that, according to some studies, some of us were actually able to savemore money than expected, strangely enough. But if you’re not in that boat, know that there is a silver lining for you, as well: the boom in working from home has opened up plenty of opportunities for ways to make some extra cash with legit side hustles.
What are the advantages to taking on a side gig? You’ll be making a little bit of extra money (how much will depend on what you choose to do, and how much time you’re willing to put in), which you can use to pay off debts, or put aside for a rainy day or retirement. Plus, most side hustles can be done outside the regular 9 to 5, so if you do have another job right now, or are just looking for some flexibility in your schedule, these gigs can fit into almost anyone’s life. Finally, while some side hustles are super simple (which can be great if you’re looking to shut off while you work), others can utilize your unique skills, allow you to be creative, or even help you to feel out an idea for a new business.
So, without any further ado, let’s check out some of the best side hustles that will help get you to your financial goals this year!
1. Sell Your Stuff
One of the easiest ways you can make a little extra money on the side is to sell the stuff in your house that you no longer use. Sites like eBay, Craigslist, and Mercari are great for unloading furniture, collectibles, antiques, appliances, or anything else that is just collecting dust around your house. Or got a closet bursting with stuff you don’t wear? Mercari and eBay also have thriving clothing marketplaces, or check out apps dedicated to reselling your pre-loved apparel, like Poshmark or Vinted.
2. Get Driving
When we think of the advent of the “gig economy,” we often think of ride-sharing apps like Lyft and Uber, and they remain solid ways to make extra money in your spare time. There are some requirements to hooking up with one of these companies. You have to:
Be 21
Own your own 4-door vehicle that can seat at least 5 people
Pass criminal and driving background checks
If you check all those boxes, you can earn around $15 an hour or more just driving people around. And the best part about it is that you can turn your availability on and off through these networks with the simple click of a button, meaning you can make money anytime you want – or take a break anytime you want!
3. Deliver It
People have gotten very used to having everything they want or need come right to their doorstep these days, meaning there are plenty of ways for you to make money delivering these things. This is especially true when it comes to food: for example, you can deliver for local restaurants through apps like Caviar, UberEats, DoorDash, etc, or you can deliver groceries through apps like Instacart and Shipt.
Delivering takeout is a super simple way to make some cash: you simply pick up the food and deliver it, and get paid per order plus any tips. For this type of gig, you’ll need a valid driver’s license, insurance, and the ability to pass background checks.
Grocery delivery is a little more labor intensive, on the other hand. You’ll have to essentially go shopping at the supermarket for each customer and then deliver their grocery order to their house, but you have the potential to make a good haul in tips.
4. Virtually Assist
With all of the technology at our fingertips these days, you don’t need to even set foot in an office to become an administrative assistant. If you’ve got a lot of extra time on your hands, and are super organized, you can become a virtual assistant, handling administrative work like organizing workflows, scheduling meetings, and filing documents. You could even find yourself getting involved in some higher level skills, like graphic design, copywriting, bookkeeping, translation, and other services – and if you can offer skills like this, you can bump up your hourly rates. Look for these kinds of gigs on freelancing sites, like Upwork, Fiverr, and VA-specific job boards.
5. Spend Time with Some Furry Friends
Instead of scrolling through pictures of puppies and kitties on the internet, why not make a little extra cash dog walking or pet sitting if furry friends are your jam? You can go old school and do some meet and greets at the local dog park or put up flyers on a local bulletin board, or try apps like Rover or Wag. These apps work like many other gig apps, where you sign up, create a profile and get matched with people in your area who need their pets taken care of. You can choose what services you want to offer, like walks only, pet and house sitting, or pet boarding.
6. Write It Out
If you’ve got a flair for the written word, you can try your hand at freelance writing. If you’re not sure where to begin looking for opportunities, you can start with general freelance marketplaces like Fiverr, Upwork and content mills, where you can offer to help out bloggers or become a ghostwriter for people in fields that you feel confident writing about. But if you can get a little success with your writing, try to move off general sites fairly quickly, and try things like pitching directly to publications and websites you’d like to work for. For less creative types, you can also consider offering your services as a resume writer on LinkedIn and other professional sites.
Not interested in writing your own stuff? If you’re a super detail-oriented grammar whiz, you can offer copywriting/proofreading services to bloggers, websites, or businesses. If you can establish yourself, you’ll end up being able to set your own rates and bill by the hour (and work from anywhere you can bring your laptop!)
7. Dabble in Design
Great at graphic design? You’ve got a few options. First, you can go the traditional graphic designer route and offer your services as a freelancer for small businesses that need brochure templates or logos, websites that need engaging graphics, restaurants that need menus, etc, and build up a portfolio while you hone your creative skills. But if you’ve got less time, and want to go a slightly more “fun” route, you can try your hand at selling your designs on shirts and other items. There’s very little heavy lifting involved in doing this: print-on-demand services like Merch by Amazon, Printful, Redbubble, and CafePress allow you to upload your designs and sell products without dealing with the hassles of inventory and shipping, you simply receive a commission when your design sells.
8. Impart Some Knowledge
Again, living in the age of technology means we can do so many jobs from afar, including teaching! For example, you can offer your services as an online tutor for things like core K-12 subjects (math, English, science, reading, and social studies), as well as SAT/ACT prep and college-level courses – whatever your specialty is. This is a great summer or side gig for teachers looking to make extra money, all you need to do is hop on some tutoring websites, where you’ll fill out a profile that lists your subject expertise, education, experience, and hourly rates. Then, you can reach out to students or vice versa. Once you’ve gotten yourself out there, though, it’s a good idea to try and set up your own student base, and get away from the tutoring sites, so you can pocket all of your hard-earned cash.
Another option for online teaching? Teaching English online to people around the world. There is a particular demand for online English teachers in China, so if you’ve got some early mornings or late nights free, this is a great option for you. Most companies will require you to have a bachelor’s degree, and some will require a TEFL or TESOL (Teaching English as a Foreign Language/Teaching English to Speakers of Other Languages) certificate, but there are others who won’t.
9. Get Social
Every business needs a social media presence these days, but many small businesses simply don’t have the time or the expertise to be constantly posting on social media platforms like Facebook, Instagram, Snapchat, or Twitter. Take advantage of this and offer businesses your services as a social media manager, and a mix of help with branding and customer service, with prices way more appealing than an agency.
10. Get Crafty
Love making stuff, and always getting “oohs” and “aahs” when you give your handmade gifts? You can try selling your crafts on sites like Etsy or Amazon Handmade, being sure to experiment with which site has the right customer base for your products. Make sure you also know what you’re getting into with seller’s fees, shipping fees, and cost of materials, so you know if you can actually make a profit. And here’s a tip for getting your name out there: try offering tutorials on YouTube or social media, or starting up a blog.
Being at the mercy of the economy can feel frustrating if you’re not hauling in the amount of money you need or want. But there are always options if you’ve got a little time, and some skills you can share or a passion for something – or even just a car and a willingness to work! Just don’t forget to leave some time for yourself to unwind and enjoy that little bit of extra cash!
We’ve written a few pieces lately (check them out here and here) about how cardio alone just doesn’t cut it when it comes to getting in shape. Sure, it’s great for your cardiovascular health (hence the name) and can help you maintain a healthy weight, among other benefits, but if you’re looking to get lean, build muscle, burn fat, and get strong you really have to add strength training into your exercise routine (along with sticking to a healthy diet, of course).
So if you’ve already been pumping some iron, whether at the gym or at home, great! After all, research shows that only 6% of adults do the recommended minimum amount of at least two muscle-strengthening workouts each week. If you’re doing at least that, you’re taking the right step toward getting lean and strong. But you also might be wondering why you’re not getting as lean and strong as you wanted to or expected to. You’re lifting weights two, three, or more times a week and you’re just not seeing results – why? You might be making one major mistake.
How Do We Build Muscle and Why Is It Important?
Getting in shape increases your lean body mass (LBM) which can increase your quality of life.
Before we get to the root of the problem, and deal with how you can break through your plateaus and get leaner and stronger, let’s talk about how our bodies actually build muscle, and why it’s important to be working on your fitness through weight training.
First the why: muscles aren’t just for show, they’re important for our health, longevity, and metabolism. Increasing your lean body mass (LBM) can increase your quality of life now and especially while you age, and is critical to keeping you healthy. If you get sick or injured, your body needs extra protein to survive and heal, and it gets that protein from muscle tissue. In fact, studies show that people with more LBM to use while healing have better outcomes.
Having lean muscle mass is also beneficial to your metabolism as a whole. Think about it like this: muscle is the only organ that you can increase to boost your metabolic rate. You can’t add another lung or kidney, right? But muscle can help you to slightly boost your resting metabolic rate, and can help you burn fat when combined with a healthy diet.
Gaining muscle now will also help you to fight off muscle loss (sarcopenia) as you age, which can lead to your bones becoming brittle, or osteopenia. According to Brad Schoenfeld, an assistant professor of exercise science and director of the Human Performance Laboratory at Lehman College in New York, “Resistance training is the closest thing to the fountain of youth that we have.” In fact, one study found that, after following 4,000 healthy adults over the age of 55 for more than a decade, muscle mass is tightly linked to our lifespan.
So how do our bodies make more of this magical muscle? Well, it’s not magic – it’s science, and the pretty complicated science at that. But we’re not going to get into all of the proteins and reactions and that jazz: basically, what you need to know is that, in order to get your muscles to grow, you first have to create muscle breakdown. When you’re strength training, you’re actually creating microtears in your muscles – your body then needs rest time to repair those microtears, so it can build back stronger. Pretty crazy, right? Normally we think of putting stress on our bodies as a bad thing, but you actually have to stress your muscles to build your muscles. So now we get to the heart of the matter: are you stressing your muscles enough?
The Big Mistake
You’re probably going to see your most impressive strength gains, and the biggest changes to your body, when you first start doing resistance training. But over time, you’ll stop making strength gains and seeing changes, even if you’re still on the workout wagon. Why? Your body adapts – and, frankly, you might be letting it get too comfortable with your workouts.
What we mean by that is you’re not pushing your muscles hard enough to really make a difference. According to Jake Harcoff, CSCS, owner and strength coach at AIM Athletic in Vancouver, “In my experience, left unchecked, some people will use the same weight over and over again just because it’s ‘safe,’ and then they’ll never get stronger. At the end of the day, if you are not progressively overloading your muscle, the benefit of your work falls off.”
Your body adapts to the weight you are lifting after a while. which is why you have to increase it as time goes on.
Just check out this study published in the Journal of Strength and Conditioning Research in February 2021, which proves that even people who are experienced at strength training often don’t get it right. Researchers asked 160 people who strength train regularly how much weight they would normally use to do 10 reps on the bench press with good form. But when asked to actually do the reps, they found that the lifters could perform an average of 16 reps with their self-reported “maximum weight” for 10 reps – and nearly 15% of the study participants performed more than 20 reps with their 10-rep load!
What those weight lifters thought was the right weight for them, was actually just a comfortable weight for them, and as we’ve pointed out, staying in your comfort zone is not going to help much when it comes to working out. So then, you know what’s coming: making change is all about getting out of your comfort zone. Let’s take a look at how you should do that.
The Key to Getting Stronger
Complacency is a results killer when you’re working out, and you have to up the ante whenever you can. Just to prove our point a little further, consider this study in the journal The Physician and Sports Medicine. For 8 years, researchers put 1,644 men and women through 10-week strength-training programs, during which they increased resistance by about 5% every time participants could complete 12 repetitions of a lift. The results? On average, the participants not only increased their lean muscle mass by 3.1 pounds, but they also decreased fat weight by 3.7 pounds, and lowered their blood pressure.
Ok, that’s all pretty impressive, but if you’re just one person doing resistance training without a team of researchers behind you, or even a personal trainer, how do you know if you’re safely and effectively challenging yourself? Well, there are two ways. The first is pushing yourself into the “near-muscle-failure zone.” To do this, you start with the heaviest weight you can lift for just one rep while still maintaining good form (your “1-rep max.”) Then, calculate 70 to 80% of that weight, which is the amount of weight you should be using during your 8- to 12-repetition sets.
If you’re looking for a slightly easier way to do things, try the other method, called “reps in reserve”, or “2-3 RIR.” This method tells you to use enough resistance during each exercise so that the last two to three reps of your last two sets feel very challenging, but not so hard that you can’t complete them with proper form. This will get you pretty close to that near-failure muscle stress level that will get you results, but it won’t give the extreme discomfort of total failure. Just be sure to listen to your body, and don’t increase your load too quickly, or you could be headed for injury, instead of strength gains.
To break down this method, check out Harcoff’s advice: “I suggest choosing a weight that you think you can do for the prescribed number of reps… like, say 10-reps. If you can do 12 reps in two consecutive sets with good form, it’s time to increase the weight you’re using. Once you find you can go beyond those last two tough reps, it’s time to progress again.”
Other Ways to Progress
So now you know. The way to get stronger and make the most of your resistance training is to not just feel like you’re challenging yourself, but to know that you actually are, and that means constantly pushing yourself out of your comfort zone with your weights. But in addition to upping your weights, there are other ways you can make progress when it comes to working out. Try the following:
Add more sets or reps to your workout
Set aside time for some longer workouts
Exercise a few more times a week
Introduce new exercises into your regime to keep your body guessing
Change the tempo of your lifts – for example, slow down the “eccentric” (or lowering) part of your lift, or add in static, isometric holds
Hey, you’ve only got one body, and if you’re already working out, especially with resistance training, you’re doing right by it. But if you’re putting in all that time and effort to improve your health, you might as well be getting everything out of it that you can. So don’t sell yourself short: challenge yourself with the right resistance for you, and watch yourself get fitter, stronger, leaner, and healthier!
Ouch. Feel that? That dull, aching pain in your joints after you’ve been active all day, or that stiffness when you get up in the morning? It’s arthritis, and it’s here to stay now that you’re getting older, right? Well, sort of: there’s no cure for arthritis, unfortunately, but you don’t necessarily have to live with the worst of the pain, stiffness, and soreness. Your doctor can prescribe medications, and you can make changes to your lifestyle that can help alleviate the pain, like moving more and getting more sleep. But did you know that your diet can also affect your arthritis? Yes, dieticians and the Arthritis Foundation recommend incorporating – or avoiding – certain foods to help manage your arthritis and live a more pain-free life.
What Does Your Diet Have to Do with Arthritis?
First of all, let’s make it clear that we’re talking about osteoarthritis, which develops when the cartilage in the joints breaks down over time. This is the most common form of arthritis, affecting around 30 million people in the U.S. – so you are certainly not alone in your suffering!
We know you’re looking for relief, and you might not be so jazzed about the idea of popping ibuprofen like it’s candy, so it’s definitely worth a try to incorporate certain exercises, and certain foods, into your diet. Why does your diet play a part in arthritis pain relief? The right diet can’t cure your osteoarthritis, but it can help you to:
Reduce inflammation and protect against further damage- Certain foods can help reduce inflammation, a major component of osteoarthritis, or even prevent further damage to your joints (think: foods rich in antioxidants).
Lower cholesterol – People with arthritis tend to also have high cholesterol, so a diet that helps keep your cholesterol in check might help with symptoms.
Maintain a healthy weight – Losing weight can help take pressure off of your joints, as well as help with inflammation. If you’re having trouble losing weight because of mobility issues, talk to your doctor.
So let’s take a look at some specific foods you can incorporate into your diet to help you manage your osteoarthritis.
1. Fatty/Oily Fish
Love seafood? You’re in luck! Certain types of fish can actually help reduce inflammation: specifically, fatty fish varieties such as salmon, mackerel, sardines and trout, which are high in omega-3 fatty acids. “Fish is an excellent source of anti-inflammatory omega-3 fatty acids, and regular consumption of omega-3 rich fish has been linked to reduced joint swelling in people with arthritis,” says Paula Doebrich, RDN, MPH, and owner of Happea Nutrition.
In fact, in one small study, 33 participants were fed either fatty fish, lean fish, or lean meat four times each week. After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation. And, a test-tube study showed that omega-3 fatty acids reduced several inflammatory markers that are involved in osteoarthritis.
So how much fatty fish should you shoot for? You should include at least one serving in your diet each week to take advantage of the beneficial anti-inflammatory properties. Having trouble keeping fresh fish in the house? Try frozen or canned (just look out for added sodium in the canned versions). Not a fan of oily fish? You can also try omega-3 supplements, like fish oil, krill oil, or flaxseed oil, or add more chia seeds, flaxseed oil, and walnuts into your diet.
2. Nuts and Seeds
Nuts and seeds are great for reducing inflammation!
Speaking of chia seeds and walnuts, most kinds of nuts and seeds are a great source of anti-inflammatory omega-3 fatty acids. But that’s not the only thing that makes them a great choice for those with arthritis. According to Doebrich, “nuts and seeds are also a good source of selenium and vitamin E, which act as antioxidants in the body.”
And did you know that red meat, while it’s a good source of protein, can cause flare-ups in people with arthritis? So nuts, which are high in protein and low in saturated fat, are a great replacement option!
3. Broccoli
These tiny trees don’t only make you feel like a giant when you chow down on them, they also are fabulously nutritious: broccoli is rich in vitamins K and C, as well as bone-strengthening calcium. But it also contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis. In fact, one study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers.
4. Garlic
Garlic isn’t just great for warding off vampires: researchers believe that garlic and its components might have cancer-fighting properties, and the ability to help lower the risk of heart disease and dementia.
But that’s not all: garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis. It also has a compound called diallyl disulfide, which scientists believe might work against the enzymes in the body that damage cartilage. Check this out: in one study, researchers analyzed the diets of 1,082 twins, and they found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely thanks to garlic’s strong anti-inflammatory properties.
Not bad! Definitely worth risking being rejected for a big smooch!
Berries are rich in vitamins and antioxidants that can help reduce inflammation!
5. Berries
Berries are sweet, delicious, and bursting with health benefits! They’re rich in vitamins, minerals, and antioxidants, all of which provide a ton of health benefits, including reducing inflammation. Researchers have found plenty of evidence to back this up: for example, in one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood.
Scientists have also studied two specific compounds found in strawberries, quercetin and rutin, both of which have been found to reduce inflammation or block the inflammatory processes associated with arthritis.
So that means it’s time to get snacking on strawberries, blueberries, or blackberries! Fresh or frozen, it doesn’t matter, just get your daily dose in – you can even make yourself a smoothie with some leafy greens (more on them below) to really punch that arthritis in the face!
6. Ginger
Ah, ginger – that unmistakable spice! It packs a lot of punch flavor-wise, but it could also be a powerful fighter against arthritis pain. A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee; after six weeks, 63% of participants experienced improvements in knee pain. So try taking a ginger supplement, adding this spicy root to soups, or drinking some ginger tea.
Now there’s another reason to eat your greens! Dark, leafy greens like spinach, collard greens, kale, and chard are rich in Vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption, which can help strengthen your bones.
While all of these greens are great for you, you might want to take Popeye’s advice and add more spinach into your diet to specifically help with your arthritis. A 2017 test-tube study treated arthritic cartilage cells with kaempferol, a compound found in spinach, and found it reduced inflammation and prevented the progression of osteoarthritis.
So why not try some salmon with spinach sauteed in olive oil? Why specifically olive oil? Well…
8. Olive Oil
Olive oil is well known for its anti-inflammatory properties: “This is because olive oil is an excellent source of healthy, monounsaturated fats, and EVOO is also rich in antioxidants, which are known to be anti-inflammatory,” says Doebrich. It contains a compound known as oleocanthal, which naturally helps reduce inflammation and can also be great for your heart health.
In fact, in one study, mice were fed extra-virgin olive oil for six weeks (lucky mice!), which actually helped stop the development of arthritis, reduce joint swelling, slow cartilage destruction and decrease inflammation. And in another small study, participants who consumed either fish oil or an olive oil capsule each day for 24 weeks had decreased levels of a specific inflammatory marker (38.5% less in the olive oil group and between 40–55% in the fish oil group).
So remember, when you’re sauteeing your broccoli or leafy greens, make sure you reach for the olive oil instead of the butter (and throw some garlic in there, as well)!
What to Avoid
Finally, we should point out that there are some types of foods that you should avoid as much as possible to keep your arthritis under control. These include:
Sugary foods and drinks – Processed sugars can prompt the release of cytokines, which act as inflammatory messengers in the body. Sugary beverages seem to be especially problematic for arthritis sufferers, so steer clear of them.
Foods high in saturated fat – These include things like red meat, butter, and cheese, and can cause inflammation in the fat tissue. Try to swap out red meat as a protein source for nuts, and butter for olive oil.
Refined carbohydrates – Refined carbohydrates, such as white bread, white rice, and potato chips, fuel the production of advanced glycation end (AGE) oxidants, which can stimulate inflammation in the body. Swap out refined carbohydrates for their healthier whole grain counterparts.
Living with arthritis can feel like a struggle, but there are things you can do to manage your pain. This includes eating a healthy diet that includes the foods listed above, and avoiding those other foods that are often the culprits when it comes to our less-than-perfect health. So talk to your doctor, try to get moving, and start creating some serious smoothies and delicious dishes with the foods that will help keep those joints feeling good!
