The simple act of writing down your goals makes you much more likely to accomplish them.  Make your goals realistic. If you’ve never run a mile, don’t make your goal to run two miles a day during your first week of exercise. Create a schedule. You want to have set days for your workouts. You should gradually increase the duration and difficulty of your workouts. Cardio workouts are an essential part of burning calories and fat. With cardio, you can burn a lot of calories in a short amount of time.  Choose the type of cardio you enjoy. Some types of cardio include: walking, swimming, running, and jumping rope. Do your cardio for at least twenty minutes at a time for maximum benefit. Add in intervals to your workout. For example, sprint as fast as you can for one minute, then walk for two minutes, then sprint again for one minute, and walking again for two. Gradually add more repetitions to your routine. When doing intervals, using cardio machines like treadmills, stair climbers, ellipticals, rowing machines, and stationary bikes can be helpful because you can keep your speeds consistent. Even though cardio is the quickest way to lose fat and burn calories, strength training is an important part of keeping the weight off and maintaining your muscle mass. As your muscle increases, so will your metabolism.  You don’t need a gym to strength train. Start with bodyweight exercises. These include: sit-ups, crunches, push-ups, planks, burpees, and lunges. Gradually add in weights. Exercises with dumbbells, like curls or tricep extensions, can especially help to target your arms and reduce arm fat. If you do the same exercises every day, you’ll be more likely to burn out and get bored or reach a fitness plateau and have a difficult time losing weight.  Alternate days between cardio and strength training. Switch up your cardio. Maybe go for a long bike ride one day and a run the next time you do cardio. In your strength training, spend one day a week focusing on your core, one day on your upper body, and one day on your lower body. If you can, joining an exercise class can be extremely beneficial to your exercise routine.  In a class, a teacher will most likely push you harder than you’d push yourself. Also, you’ll have the accountability of your classmates. If you pay for classes in bulk ahead of time, you’ll be more likely to stick to going on a regular basis.

Summary: Write your exercise goals down. Create high-intensity cardio sessions. Add strength training. Vary your workouts. Join a class.


Although it is important to keep your cat in a quiet, traffic-free area while they recover from an anesthesia, you should still check on them frequently. For example, you should enter the room with your cat every few hours to make sure that it is breathing normally and not experiencing too much discomfort. In some cases a cat may have a negative reaction to the anesthesia, causing them to experience respiratory distress. This includes laboured breathing. If your cat shows signs of laboured breathing, contact your vet immediately. Usually when cats receive anesthesia, it is accompanied by surgery and/or stitches. As a result, it is important to watch the incision site for any complications. Watch for redness, swelling, or any discharge from the incision, or for your cat biting or scratching around the area.  Call your vet immediately if you notice any signs of irritation around the incision site. You can also help avoid complications such as biting by using an Elizabethan collar, sometimes called a cone collar, available from your vet or pet supply stores. Be sure to properly fit the collar so that your cat cannot get around it. If you are at all concerned with your cat's recovery from the anesthesia, then you should call your veterinarian. For example, if your cat's energy levels do not begin to rise within a few days, this could be a sign of an underlying issue. It is always best to be on the safe side.

Summary: Check on your cat frequently. Monitor your cat's breathing. Keep an eye on the incision site. Call the veterinarian if any complications arise.


Rinse the melon under running water and scrub it thoroughly with a vegetable brush. This will remove dirt and pathogens from the skin, and prevent food-borne illnesses. Once the rind and green have been cut from the melon, cut the cantaloupe in half through the center. Place the halves cut-side up on a flat surface. Use a spoon to scoop out the seeds from the center, but don't scoop out the sweet and juicy orange flesh. The seeds can either be discarded into a compost bin or cleaned and roasted like pumpkin seeds. Transfer any leftover cantaloupe chunks to an airtight container. Store them in the refrigerator for about three days. For longer storage, keep the cantaloupe in the freezer for up to a year.

Summary: Scrub the cantaloupe. Remove the seeds. Store leftovers.


Cold air is very drying, and sunlight reflects off snow, intensifying UV rays. Cover any exposed skin with a broad-spectrum moisturizing sunscreen and use lip balm, both with an SPF of at least 30. Wear body lotion to keep your skin hydrated. Pick running gear that makes it easier for drivers to spot you. There is less light during the winter, especially in the morning or evening, and when the sky is overcast. Wear reflective gear or add reflective tape, and choose outfits in bright colors. These layers will help you stay dry and warm by wicking moisture away from your skin, providing insulation, and protecting you from the wind and snow or rain.  The inner layer should wick sweat away and fit close to your skin. Opt for synthetics or silk. This layer should keep you dry and not feel scratchy against your skin. Avoid cotton because it will hold moisture, which will quickly turn chilly. A good example is a long sleeved tech shirt.  The middle layer is to keep you warm. Pick a fabric that will keep heat against your body without holding moisture, such as a fleece jacket or vest. Experiment to determine how thick this layer should be, depending on the temperatures in your area.  The outer layer should provide protection from wind and moisture. It should also be easy to unzip or remove if you get too warm. A lightweight windbreaker is a good choice, and if you need to take it off, you can tie it around your waist. For your legs, thermal running tights can provide all three layers of protection. Find a pair made of synthetic fibers that wick moisture but still retain heat and have an outer coating to repel water. You will warm up as you exercise, so if your outfit is comfortable when you step outside, you will soon be too hot. Dress for weather that is warmer by 20 degrees Fahrenheit (11 degrees Celsius) than it is outside. Your shoes should provide extra traction for running in icy or wet conditions.Trail running shoes will have a deeper tread to give you more stability. If you’re running in a lot of snow and need more traction, add spikes that you can strap onto your shoes.  Wear shoes with waterproof uppers to keep your feet dry in puddles or melting snow. They should also have breathable liners to wick away moisture. Wear socks that are thick and warm. Like all the layers against your skin, these need to be made of fibers that won’t hold moisture, such as a wool blend. Make sure they cover your ankles to keep them warm. You lose a lot of heat from these areas, and fingers get cold and stiff quickly. Wear a headband to keep your ears warm. If that’s not enough warmth, add a fleece or knit hat. Gloves should be windproof and insulated. Add mittens on top of gloves if your hands are still cold. You can remove these layers if you get hot as you run.
Summary: Protect your skin. Wear reflective clothes. Wear three layers. Keep your legs warm. Dress for warmer temperatures. Choose waterproof shoes with good traction. Protect your feet with thick, wicking socks. Cover your hands and head.