We all know how tough it is to stay on track with fitness goals. There are simply those moments when one needs to literally struggle to find the zeal to eat clean and hit the gym regularly. People are working longer hours, sleeping less and commuting long distances to meet the demands of an even more competitive workforce. To take on these difficult challenges, we’ll need to be adequately equipped, both mentally and physically. Here are some genius health and fitness hacks to make your life better:

[epq-quote align=”align-right”]Stretching improves overall health and flexibility. Stretching every day keeps joints flexible while also preventing repetitive stress or strain syndrome caused by overusing a part of the body without proper care. Best of all, it can be done almost everywhere.[/epq-quote]

[epq-quote align=”align-right”] Can’t afford a gym membership? Would rather work out from the comfort of your home? Need extra information? Then make use of the biggest free resource YouTube. Make it your ultimate personal trainer at your service. Subscribe to accredited trainers on YouTube and get your work out groove on.[/epq-quote]

[epq-quote align=”align-right”] A good gym bag should include a workout outfit, appropriate shoes, headphones, a towel, a bottle of water, deodorant, and face wipes. Always keep it in your car, this way you literally have your fitness goal always in sight.[/epq-quote]

[epq-quote align=”align-right”]To be very honest, everyone struggles with drinking eight glasses of water a day. If you are facing the same problem, we’ve got just the trick for you. Pimp your water bottle with a marker. Draw lines for the water level and write down the time beside it so that you know when to drink. This will make it easier to achieve your target of 8 glasses per day.[/epq-quote]

[epq-quote align=”align-right”]Focus on compound exercises like squats, deadlifts, and bench presses. These exercises maximize growth because they target more than one muscle group unlike isolation exercises which are exercises that isolate a muscle group.[/epq-quote]

[epq-quote align=”align-right”]Go for intensity and variety rather than long, regular cardio sessions or hours of weight training where you spend more time on break than lifting. It’s much more efficient, saves you time, and is therefore more likely to keep you motivated.[/epq-quote]

[epq-quote align=”align-right”]This may not seem entirely revolutionary, but fitting in those precious hours of sleep gives room for a workout’s benefits to fully impact the body and prevents the body from aging, both inside and out. Seven hours of sleep each night may be the perfect number in aiding the body. It’s important to note the harder you live, the more sleep you need — so you’ll have to figure out your own magic number.[/epq-quote]