How To Mix Up Your Couple Running Routine 

Running with your significant other is great because it provides benefits for the individual as much as it does for the relationship. Exercising as a couple, in general, allows the couple to feel closer to each other, more motivated to do the workouts, and keeps the relationship exciting for some reasons. Though there are many reasons why running with a partner or with a group is recommended, there comes a natural tendency for it to be sometimes unpleasant. 

 

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It could be that you don’t enjoy the pace your partner is going, or the boredom with the routine is starting to get to you, or even feeling like you’re being forced. To fight this, commit entirely to a running schedule, but know when to change it up to keep things interesting. 

 

  • Set Fitness Goals 

Set specific fitness goals for yourselves and as a couple. It could be for a beach trip, an upcoming event or just to maintain your general health and fitness. Read related articles about these goals that you want to reach, and you will find that there are many workout recommendations to target specific fitness goals. It most likely involves cross-training, which has proven to be effective and beneficial to individuals everywhere.   

 

  • A Change of Scenery 

One of the biggest factors that can stagnate your couple running routine is seeing the same things every day. If you’re a couple who only runs on treadmills, it’s time to make a significant change and start running outdoors and reap all the benefits it provides.  

 

Don’t expect to have a good path all the time, so it’s essential to find new routes and places to run after a two-week period. Running on a mountain is highly recommended, but ensure each other’s safety. 

 

 

 

 

  • Get Lost 

You don’t always need a plan! Get up one day for your regular running schedule and start running with no exact path in mind. Explore different locations around your city or town that you’ve never been to, and you’ll see how exciting it gets.  

 

Getting lost while running is never too bad because the Internet can always help you find your way home. You’d be surprised that there’s so much to discover about yourselves and your area after going out on a spontaneous run. 

 

  • Chase The Other 

For a couple who’s into some healthy competition, occasionally challenge yourselves to gauge each other’s progress. See how long it would take to chase the other or catch up with each other’s best pace. Search for run challenges online and do them with your partner. Post online about it and see the reactions you get. While leisurely running has its numerous benefits, mixing it up with challenges and quirks will surely get the couple more excited about running. 

 

 

 

 

  • Join A Marathon 

There’s not a unique running experience quite like joining a marathon. Marathons are one of the most exciting running events the world has to offer and to be able to participate as a couple would mean a lot for the relationship. It will give you a motivation to train, and something to look forward to beyond the daily hustle and bustle. Some marathons have exciting gimmicks and giveaways, and might even give you a chance to travel and explore a brand new place. 

  

Keep running for yourselves. Keep running for a healthy relationship.  Be proud of all those mileages you’ll go through. 

 

 

 

5 Reasons Why You Should Start Running With Your Loved One

Running is one of the go-to workout routines for people who want to get moving and stretch some muscles. However, running with a partner can be a hit or miss to some people. But, for the couples in a happy relationship which aims to motivate one another and achieve fitness goals together, they have discovered the value of running together.

 

 

One downside associated with running with your partner is capacity. Your partner may be speedier than you are, or the other way around. The solution is to find a middle ground for both of you and your partner’s capacities. Finding a middle ground that is challenging to both of you can be a very good motivation. And together, you and your partner can achieve greater goals.

 

There are some benefits associated with running with your significant other. Read these five reasons why you should start running with your loved one:

 

  • Safety In Numbers

With the fast-paced lifestyle we employ nowadays, sometimes the only available time for running is during night time. Running with your partner is especially beneficial to ensure safety. It can be intimidating to run by yourself, especially in an urban city. Running with your loved one can help ease your worries and reduce the risk of unfavorable events.

 

  • Quality Time Together

Instead of being glued to your devices and spending extensive time on the internet, you and your partner should consider spending more actual time together. Running together is a good start, as you get your blood pumping together. You can also have nice chats while running. Spending time together and at the same time getting healthier together is always a good thing.

 

  • Achieve Mutual Goals

Your mutual goals of getting healthier through running will help you and your partner in more ways than one. Also, fitness goals can help strengthen your emotional bond once you support each other.

 

Having your loved one as your supporter will make it easier for you to achieve these goals because you have a motivator. It will not just strengthen your body, but it will also enhance your love.

 

  • Motivation And Consistency

Having a regular running schedule with your loved one will help ensure consistency in achieving your fitness goals. As a couple, you are each other’s source of motivation and together, and you ensure that your routine is consistent.

 

When you run by yourself, chances are you tend to get lazy and skip some days in your routine because there is no other party to consider. Having a partner will motivate you not to skip routines and always complete your exercises.

 

 

 

  • Improved Relationship Quality

Studies have shown that couples who run together have a higher perception of their relationship quality. When you run with your loved one, your physical and mental well-being is improved. In addition to this, your emotional bond together as a couple is intensified.

 

Your time spent together is not limited to eating dinners and watching movies, but you spend time together to achieve mutual goals and motivate one another to be the best version of themselves.…

Tips To Prepare For A Fun Run With Your Partner 

 

Preparing for a fun run is more “fun” when you are preparing for it with your partner. Preparing for an activity like this is a challenge for the mind and body. “Mental strength only exists in the context of a challenge,” says Justin Ross Psy.D., which is why running is not only for your physical benefit. It can greatly improve your mental health strength, as well.

 

Running with your partner has its obvious benefits. You feel at ease and the push to finish stronger. You also become more motivated to run because you are training with your loved one. 

 

 

However, if this is your first time to prepare for a run with your partner, heed our tips on how to build up your endurance for the big day – together. 

 

Set Your Goals 

What is your goal for joining the run? Is it to increase your cardio activity? Is it to finish the race within a specific period? 

 

 

Take note of all of these goals and discuss it with your partner. You should be able to arrive at a mutual decision, so you can proceed to create your game plan. During this discussion, you can also talk about the training activities you will undergo in preparation for your run. These activities may include swimming activities, hiking, or even biking. 

 

Your game plan can help you adjust your training schedule. You may opt to put mini-goals at the end of each week leading to the big day. It will help you focus each week. 

 

You have a training buddy who’s with you 24/7. It is a plus because your training program will be holistic. You can plan your meals accordingly because you’re both preparing for the same thing. 

A child psychologist, and a runner himself, named Professor Jamie Hacker Hughes once said that “Psychologically, running allows you to organize things in your mind and encourages creativity.” While you run with your partner, you can talk about many things about your life and this improves your bonding and intimacy.

 

Start On A Comfortable Pace 

If you’re not a professional athlete, do not overexert yourself. It will bring undue pressure to you physically and psychologically. 

 

Starting at a comfortable pace will also enable you to build up your speed gradually. It is also a chance for your partner to establish a set rhythm. 

 

Test your initially set pace for a week then adjust if necessary. Also, take note of the differences in your running styles. You may have to talk it out with your partner if the training gets too strenuous for one of you. 

 

Encourage, Not Compete 

Sports can be competitive. And if you are already having intimacy issues with your partner, it might create an issue. Competing with your partner can easily ensue when training. However, you must resist this desire at all costs!

 

Instead of competing, set your mind to encourage your partner to get their running goals. Do this if you want to end your training peacefully! 

 

 

Encouraging each other to achieve individual goals also heightens the trust factor between the two of you. You will think of your partner as a collaborator, instead of a competitor. 

 

On the big day, you will be able to enjoy the run because you will feel the support of your spouse who’s running alongside you.

“There are some people who become blocked or overwhelmed by the intimacy of therapy in an office setting,” says Jennifer Lager, PsyD and running can be your form of therapy. 

 

In the end, it is important to note however that running with a partner is not for everyone. Some people are accustomed to running alone. When they suddenly try to run with another person, they tend to lose their momentum and focus. Determine early on if couple’s running is for you by trying out these tips. 

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Having Your Life Partner As Your Running Buddy 

When you’re trying to keep fit, running is one of the activities you can’t skip. For many people, having someone to run with makes such much more enjoyable. However, some people wonder if their husband, wife or long-term partner is the right person for this. 

 

 

 Here are few things to consider before you lace up those running shoes. 

 

Get Comfortable With Running Alone First 

Before anything else, many people recommend getting used to jogging individually first. The reason behind this is that for all the physical activities you do with other people, you have to hold your own. For best results out of your run or jog, you can’t be entirely dependent on the other person, somewhat holding them back from reaching their milestones regarding exercise. 

 

Share Similar Fitness Goals 

Personal goals are one of the first things you should consider when running alongside anyone. It will be a difficult situation if one person’s objective is to introduce cardio into their routine while the other wants to full-out train for a marathon. 

 

As much as this experience could strengthen the bond between you and your partner, it could only lead to frustration and tension if your goals don’t match up. Consider finding a compromise if you still wish to do this with them. Allow some running time together but spend some parts of your daily jog doing your own thing. 

 

They Make For Great Motivation 

Good partners should always support you with endeavors that help make you better. It includes you sticking to your fitness plans and meeting your objectives. Some partners even begin running together because one of them simply inspired the other to take up the routine. 

  

 

You and your spouse could be each other’s cheerleaders. Throw in some motivational words during your next run and don’t forget to send some words of appreciation their way after your jog either. 

 

They Can Spark Up Some Competition 

When you have a running buddy, things could sometimes get competitive. It can be both a good thing and a bad thing, depending on how well you handle such cases. 

 

Light, friendly competition could be useful. It will push you to run faster or further, developing abilities such as speed, agility, endurance, strength and so on. 

 

However, pushing too far or too hard can cause some unneeded conflict and arguments in the future. It could even lead to resentment and more long-term issues. To avoid this, make sure you discuss your goals, as mentioned earlier. Also, make sure you communicate well with each other and be vocal when you feel that things are going too far. 

 

Final Verdict 

 

 

The most important thing that will matter is that you are enjoying the time you spend running, whether you decide to go with your partner or not. Communication is still the key, as well as remembering that you love, care and respect each other enough to support one another with all the goals you have in life. 

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A Guideline For New Runners

Have you recently decided to start running so that you can achieve your ultimate goals and objectives? Are you excited to do it with a friend or someone close to you? Do you know some of the essential tips or techniques to remember for first-time runners? If you answered yes to all these, then this article is what you need to read right now. For today’s content, we are going to share some guidelines to observe if you are still new to running.

 

 

Before anything else, we want to mention that you must follow some rules when it comes to investing your time in running. Remind yourself that this kind of exercise can be strenuous to your body. As such, you must do the right things so that you will not end up experiencing too much stress or issues, particularly concerning your physical and mental health. Here is the guide for new runners like you:

 

Wear The Right Attire

 

When you exercise through running, the first step that you must do is to prepare your wardrobe. As much as possible, collect the proper sports attire to wear for your morning or evening runs. Keep in mind that what you choose to wear can be crucial when it comes to your protection and safety. For example, not wearing the right shoes can be dangerous to yourself. There is a high possibility that you may get injured if you fail to wear the proper footwear for running.

 

 

Keep Yourself Hydrated

 

Since you have already decided to get fit and follow a healthier lifestyle, make sure that you incorporate some healthy choices to it. One of the things that you must do is to fill yourself up with the right amount of glasses of water a day. Make sure that you enjoy drinking lots of water a day, especially when you are running. It is crucial on your part to stay hydrated so that you can sustain your interest in running. Take note that you may get weak easily if you do not follow this important reminder.

 

Choose The Perfect Playlist

 

Running can be fun and exciting, as long as you know the right things to do. Make sure that you plan your running activities daily. One of the things that you must never forget is to choose the perfect playlist for a given day. Select upbeat songs that can encourage you to keep on running. Remember that choosing the playlist can be an integral part of your healthy lifestyle routine. Failure to select the right playlist can have adverse effects on your part. If you do not know how to select the right songs, do not worry because you can always check recommendations from fellow runners. When you run, be sure that you have your earphones on as you listen to the best songs for running.

 

 

Being a first-time runner can be challenging, but it can also be exciting, as long as you are aware of the proper rules to follow. Make sure to familiarize yourself with the guidelines above.

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Why You Need To Sign Up For Fun Run Events

Have you seen event sign-ups for an upcoming fun run activity? Do you always wonder if such is worthy of your attention and time? Are you interested in getting fit through these fun run events? If you answer yes to these questions, then make sure to keep reading until the end of this post. For today’s article, we are going to direct your focus into the top reasons why you need to sign up for fun run event as soon as possible. Our goal is to encourage everyone to achieve their fitness goals while being an active member of the running community.

 

 

Below are the top reasons why you should signify your interest to join a fun run event as soon as possible:

 

Help A Cause

 

Are you aware that most fun run activities are organized for various causes? Some charitable organizations plan and arrange such events to drive funds to help a particular sector in a community. This is the explanation of why you can see several events that are designed to raise funds for victims of calamities abused children and abandoned kids. As such, when you participate in a fun run event, you are not only giving yourself a chance to stay fit. At the same time, you are also able to reach out or help someone.

 

Keep Yourself On The Right Track

 

Going to the gym or performing home exercises can get boring, especially if you have been doing it for a long time already. Because of this, you may need to find some ways on how you can spice things up. One of the options available for you is to sign up for a fun run event. Ditch going to the gym for a day and instead, participate in a running activity that you like. It is an excellent way to stay outdoors and achieve your goals while having fun.

 

 

Meet New Fitness Buddies

 

If you are looking for someone to work out with, then joining a fun run event can be a good idea for you. The best thing about this kind of activity is that it allows you to connect with people who have the same or similar goals and aspirations as you do. Those who continuously join fun run events are mostly physically fit individuals. As such, the more you attend these activities, the higher chance you have into meeting a fitness buddy. In fact, you can even develop a community of people who love exercising and building connections with each other.

 

Conclusion

 

Joining a fun run event is probably one of the best things that you will do in your life. Make sure that you try it as soon as possible. It is also a great idea if you can sign up with a friend or a family member. Do not be afraid to encourage someone close to you to try to get fit through joining fun run activities. You are helping that person change his life one run at a time.

 

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Exercise Tips For Beginners

Deciding to get back in shape and follow a healthy lifestyle is probably one of the best things that you have done. Keep in mind that the more you work out or exercise, the better it is for your physical and mental health. However, there are some things that you must always remember if you are doing it for the first time. Take note that some physical activities can be strenuous, which is why you have to prepare yourself for it. In this article, we are going to provide you with a list of tips and tricks to remember if you want to have a healthier life.

 

 

Consult With A Doctor

 

The first or initial thing that you must always do is to get in touch with a medical doctor. Make sure that you are aware of what you are doing before engaging in any gym exercise or even home yoga activities. Do not make the mistake of stressing your body out through exercise. As much as possible, talk to a health professional before you start. The purpose of this is so that you can be aware of any medical implications once you follow a healthy lifestyle. Are you mentally prepared for it? Can your body handle the physical activities? These are some of the inquiries or questions to ask your physician.

 

Set Realistic And Achievable Goals

 

What are the reasons why you want to invest your time and effort into exercising? The answers to this question will help you to stay focused and inspired in your quest to success. Take note that you must always be realistic when it comes to setting your goals and objectives. Do not force yourself into stressing itself out just so you can get fit. Otherwise, you will only end up getting disappointed. The best thing to do is to know your limits before you set up a plan. At the same time, do not forget to add a timeline to your goal so that you can achieve it as soon as possible.

 

 

Develop A Habit

 

For a beginner in exercise, the number one thing that you should do is to develop a healthy habit. Whether you like it or not, the reality is that you can easily get demotivated with exercise. It can be exhausting, especially if you also have a hectic schedule at the office or your family life. Because of this, the smartest step to follow is to develop a habit. Exercise at the same time daily, until it becomes part of your routine. According to research, it takes at least twenty-one days of continuous practice before an activity becomes a habit. What is vital or essential at this point is that you know how to train your mind to be active at a particular time of the day. Keep on doing it until it becomes a big part of your system.

 

Getting fit is not easy, which is why you must exert efforts into making it happen. Enjoy exercising, and everything will become a breeze for you!

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Tips In Finding Your Fitness Buddy

One of the challenges about getting fit is that you can quickly get de-motivated, especially when you are not meeting your goals. As such, it can be easy on your part to think about giving up or not moving forward with your fitness plans. When this happens, it will be a lot difficult for you to get back in shape or take good care of your body. Fortunately, there are tons of methods or ways on how you can combat this issue. One of the things that you can do is to search for the perfect fitness buddy.

 

 

All you need to do is to look for a person who has the same fitness goals and aspirations that you do. Take note that choosing this individual is not as easy as it seems. There are some tips that you must remember to ensure that you will not make a wrong choice. In this article, we are going to give you some techniques on how to make this happen. Check the list below:

 

Go To The Gym

 

One of the effective methods to use in looking for a fitness buddy is to go to the gym. Get to know the other people who are also trying to do their best for their body. If you think that you get along well with someone when it comes to some exercise ideas, then that person can be the ideal buddy for you. However, if you do not have anyone to talk to at the gym, never make the mistake of forcing an interaction with each other. Nothing is worse than being with a fitness buddy who is not as interested as you in helping each other.

 

 

Call An Old Friend

 

Do you know someone from your old college school or previous work that is also into getting fit? Do not be discouraged from getting in touch with this person. Once you notice that she is also into a healthy lifestyle just like you do, make sure to connect with her immediately. However, it is best to keep everything professional and cool during your first meeting. Take note that this idea is recommended only if you have a deep or close relationship with the said person. Even if she is someone from your old life, you must still be pretty close to make the fitness buddy arrangement work.

 

Use Technology

 

One of the things that you must also take advantage of is the availability of the Internet. As much as possible, use the Internet to check out some persons who are searching for a fitness buddy just like yourself. For example, you can check some forum sites wherein you can see the list of people who want to workout with someone. The best thing about doing this is that you can filter the list and choose those who are located within your vicinity. Aside from this, you can also use your social media accounts to get in touch with some people. Check your news feed regularly and see who among your existing friends on Facebook are also interested in getting a fitness buddy.

 

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Therapist: What To Do When You Want To Stop Exercising

Getting fit and achieving a healthy lifestyle are two of the things that you must never forget to accomplish, no matter how busy you are. Take note that there is never a good excuse for not taking good care of your body. If you talk to your medical doctor, he will tell you that exercising can help you avoid illnesses or sicknesses. “Exercise also increases blood circulation in the brain, which is linked to improvements in mood and attention. Spending as little as 20 minutes a day on exercise can actually increase your overall productivity, and decrease energy wasted from mental stress,” says clinical psychologist Jenny C. Yip, PsyD.

At the same time, your counselor or therapist will also inform you that being physically active can help you achieve mental wellness. “Exercise was a beneficial antidepressant both immediately and over the long term,” according to Penny McCullagh, PhD. All these only prove that exercise plays an essential role in any person’s life.

 

 

However, we all know that getting fit is not as easy as it sounds. “The real reason we don’t exercise is our desire to avoid any experience of discomfort,” Sherry Pagoto Ph.D. explains this fact. Several challenges comes with exercising, which is why you need to make an effort into convincing yourself to go to the gym or do home exercises. At the same time, your work or business may be too demanding to the point that you can no longer have time for your fitness goals. Do not fret because we are going to share some of the top strategies that you need to keep in mind to handle all these issues. Keep in mind that there are tons of ways on how you can keep yourself motivated whenever you want to stop exercising.

 

Below are the significant tips and tricks to remember:

 

Find A Fitness Buddy

 

Do you think that you have already lost interest in exercising or going to the gym? Are you always tired whenever you think of physical activities? If you answered yes to these, do not worry because what you are feeling is only reasonable. Sometimes, people who constantly exercise can get too burned out. Because of this, it is crucial to have a fitness buddy who can motivate you to keep going during challenging times. Find an individual or a person whom you can relate to easily and accomplish your fitness plans together. The other person must be as interested as you in performing the daily or weekly exercises. That way, it will be a lot easier for you to feel inspired by him.

 

 

Track Your Progress

 

Have you been exercising in the past few months? Have you noticed some positive changes in your body? Consider yourself lucky if you answered yes to the foregoing questions. It means that your efforts in being physically active have finally paid off. It is time to reap or enjoy the benefits of all the hard work that you have done in the past. However, just because you already accomplished your goals does not mean that you can already stop taking good care of your body. Remember that the process of dieting and exercising must become a consistent part of your lifestyle. At times when you want to quit, all you have to do is to remember your progress. Take note that you have come far enough and now is not the best time to stop.

 

Get Inspiration From Others

 

Do you know someone who enjoys living a healthy lifestyle? Make sure that you make that person a big part of your life. The more you connect with this individual, the more inspired you will become to accomplish your own fitness goals. This person may be a close friend, a work colleague, or a family member. You do not need to exercise with him to get motivated at all times. What truly matters is that you understand what he does and why he does it. Learn from this person so that you will also experience your own success in your fitness journey. Whenever you are too exhausted to follow a healthy lifestyle, let this individual push you to keep going.

 

Rest For A While

 

Getting too tired or drained for your workout activities is only normal, especially if you have recently started your fitness journey. At the same time, you may also feel burnt out if you exercise too much. As such, it is crucial on your part to know when is the best time to rest for a little while. Do not let anything or anyone disturb your peace of mind. If you feel that you are already exhausted in going to the gym, doing your morning runs, or engaging in physical activities, do not be ashamed to take a rest. Sometimes, you have to enjoy a long week off from the gym or your fitness routine to recharge.

 

 

Do not be afraid to admit that there are times when you can get weak. What matters is that you continue to get up, no matter what happens.

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How To Stick To Your Diet Promises According To Psychologists

Whether we want to lose that Thanksgiving and Christmas weight or gain more for that perfect body shape, sticking to the plan is the hardest to do. One minute, you are full of passion and excitement to start exercising and dieting. The next day, all the energy has dropped, and you’re back to your status quo. We have all been there, folks. Every psychologist, however, does not leave us without any advice and tips for this. “Sitting down and thinking about what you’re going to eat and why you intend to eat it means you’re not acting on immediacy and impulse, but controlled thought and positive intentions,” states psychologist Emma Kenny.

Get ready to bring back that energy and enthusiasm you had at the start of planning. Take note of these most effective ways to stay on track:

Make A Checklist

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It is the most simple of the things that you should have first done at the thought of going back in shape. Take a notebook and a pen and start jotting down what you need to do.

Start listing down your main goal. Below that, break that main goal into small and doable ones that you can guarantee either weekly or monthly. On another page, list every little thing that you should do to achieve those smaller and manageable goals.

Make a daily or weekly checklist out of that scratch or outline. Most people feel good about having something to mark, cross out or check at the end of the day as an indication of having accomplished something. In the long run, this will help you stick with your plans. “Research shows that actually setting a specific goal makes us more likely to achieve the things we want, and is important especially when we want to make a change. The best news is that setting and striving for a goal, even if you don’t make it, will make you happier.” according to Will Meek Ph.D.

Take It Step-By-Step

Don’t feel envy to those fitness enthusiasts who do more than you can right now. Remember that you are just starting. Start with something light or small. Don’t push yourself to do something you are not accustomed to yet. This practice might even harm your body and eventually mess up with your primary goals.

Don’t force yourself to eat very little or completely nothing at all. “Why would anyone want to throw up, starve themselves, binge until they hurt, or feel tortured by food?” says Savvy Psychologist Ellen Hendriksen. This can be the onset of an eating disorder, which is a mental health issue. Don’t punish yourself just because you binge ate last night or missed a day of exercising. These are only small mistakes if you are going to stick with your plan religiously anyway. 

Educate Yourself Of The Immediate Benefits

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True enough, the progress may not even be evident at the first onset to execute our plans. Note that neither of these goals is achievable overnight. We know that it is sometimes hard to convince ourselves to push through if our eyes cannot see any significant difference at a considerable amount of time.

As a remedy to this problem, it is best to know the immediate benefits brought about by diet and exercise. Let’s focus on those benefits for a while so we will continue to find the daily motivation to what we do. It’s all about the mindset if you are going to look at it.

Schedule Them All

Part of the planning is the scheduling of these diet and exercise plans (see some recommendations here: momjuction.com). You may also schedule when cheat day will be and list all your possible healthy recoveries from that.

Take note of every exercise that you WILL do. List down all the food that you will and will not eat at some specific dates. It will also help you in tracking your progress.

Those Exercise Clothes May Do Wonders

Make it a habit to change from your work clothes to workout outfit after these official or school duties. It may create a mindset that you are indeed ready to do some exercise at the very moment. Plus, it is a motivating practice in itself. Imagine throwing those fitting exercise clothes on and sweating on it like a genuine fitness enthusiast.

Look Or Ask For Support

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Find a buddy or a family member who shares the same workout and diet goals as you. He or she can act like a coach on times that you are feeling lazy to push further. This workout buddy will make your journey more exciting, making you stick more with your plan. Both of you may also plan rewards as soon as you finish your little or weekly goals.

Another tip, you may post these plan and workout pictures on social media, so you will find out how people are cheering for you. That itself is motivation and creates an obligation for you to reach your goal because people know it and expect of you already.

The key, aside from making each step doable, manageable, and accessible, is the proper mindset that you should have. As soon as you feel that the enthusiasm and commitment levels seem to drop, go back to the reasons why you started at all and follow the above tips this time.