Knowing the best ways to get the most out of your workouts can be a challenging task. There is a lot of conflicting information available, in regards to the best nutrition and exercise methods to optimize your health and to get results quickly. This is why it is important to conduct thorough research in order to get a better understanding of which methods actually work. Also, it is important to remember that not all methods and products will work best for you and others may be able to achieve different results when utilizing them. Therefore, it may take some trial and error in order to gain a better understanding of your body and your personal fitness needs. The following are some helpful tips, which make excellent starting points and that will allow you to develop a personalized and effective fitness plan:

1. Increase Intensity In Intervals

When working out, you should slow increase the intensity. Once you feel that you are comfortable with a work out routine and that it is no longer challenging to complete, it is time to ramp up the intensity. This should be a slow process so that you you don’t over exert yourself or cause personal injury. It is important to recognize what you are comfortable with and your own limitations. Slowly increasing the intensity will challenge your body and help you to build muscle more effectively.

2. Monitor Protein Intake

Many people will benefit from monitoring their protein and ensuring that they are obtaining an adequate amount within their diet. If you feel that you are finding it difficult to meet your daily protein requirements, you may want to consider adding protein supplements, such as bars and shakes. Getting enough protein will help you to build muscle more efficiently and will help you to see the benefits of your workouts.

3. Eat Before Working Out

It is important that you eat before you work out. Carbohydrates are fuel for your body. You will need to ensure that you are consuming the recommended daily amount of carbs in order to be able to perform effectively. Eating fruits and vegetables with carbs before working out will give you the energy and stamina you will need to make it through your workouts without feeling drained. Protein is also helpful to consume before working out, due to the previously mentioned benefits, as well as the fact it can also increase your strength.

4. Develop An Exercise Plan

Creating a clearly defined exercise plan can be incredibly beneficial in most cases. This is because it allows you to determine what your fitness goals are, as well as the steps you need to take in order to achieve them. Also, developing a plan will help you to stick to your routine more easily. It will help to motivate you and keep you accountable for your decisions, which can be difficult to do at various points throughout your fitness journey. There will be ups and downs, as well as times you may feel like giving up. However, having a plan and goals that you want to adhere to can give you the extra push you need to succeed.

5. Monitor Your Progress

Tracking your progress can also be an excellent motivating factor. When you start to see the results you will begin to understand that all of your hard work is paying off. This will help to push you to achieve more and to work harder to reach your fitness goals. Also, when you have your measurements, weight, and non-scale achievements, such as being able to extend the duration of your workouts or being able to lift more than you could before, written down this will allow you to visualize the advancements you have made. It is difficult to overlook the numbers. So, when you feel less motivated or like you haven’t achieved anything, viewing your progress on paper will tell you otherwise.

Overall, there are various methods to improving your workout routine and getting the most out of exercise. Working out can be an incredibly rewarding activity, both mentally and physically. It can help to improve your overall state of health and can also go a long way towards improving your mindset. Therefore, getting the most out of your work out is important so that you can begin to see the results of your efforts and validate all of your hard work. Developing an effective fitness plan and sticking to it can be a challenge. However, in the end it is often worth it due to all of the amazing benefits it typically has.

It doesn’t matter if you travel often or not – you’re bound to experience some problems when on the road sooner or later. The best thing that you can do in situations like these is be prepared. Remember that the worst thing you can do is panic, since there’s always a way to solve the problems you’re faced with. Here are some of the most common problems that you’ll encounter when traveling abroad.

Your Luggage Is Too Heavy On Your Way Back

You’ve probably found a lot of cool stuff abroad, so you did the normal thing and bought everything that you really wanted to. However, your luggage may be too heavy now and you’re probably wondering if you’ll need to pay a fee because of this. Keep in mind that you’ll be able to negotiate with airline workers if it’s slightly over the limit. In case there is some room in your carry-on, you should transfer certain items there. You can also try wearing the heavier clothing items.

You’re a Convicted Felon

Many people who have served time in prison have started a completely new life when they got out and have changed for the better. Although you may think that you don’t have certain privileges that other people have, this isn’t the case when it comes to passports. Convicted felons can still get passports and travel the world.

If you have a criminal record as a convicted felon, you can apply for a United States passport just like any other person. However, in some cases, it may get denied. For example, if you’ve previously crossed an international border while drug trafficking and got arrested and convicted of that crime, then your passport will get denied. On the other hand, in case you have been convicted for possession of a controlled substance only one time, then it won’t get denied. Know that the State Department will deny you a passport if you’re a felon with unpaid federal loans or if you owe more than $2,500 in child support.

Your Luggage Is Lost

In the event that your luggage doesn’t show up on the conveyor belt, it’s important that you file a report with the airline as soon as possible. Know that if you don’t file one within 24 hours, then the airline probably won’t do a lot to help you. In some cases, you can avoid lost luggage by labeling it and taking a photo of it, which you can show to the handlers.

Jet Lag

There are a few ways to avoid jet lag. For example, you can change your sleeping and eating patterns before you go on the trip. On the day of your flight, you should avoid consuming too much caffeine, salt, fat, and alcohol. It’s also important that you don’t nap during the day, but rather wait for the night to come before you hit the hay.

You Flight Is Cancelled

When a flight gets canceled, most passengers don’t know what to do. However, instead of letting stress overwhelm you, it’s important that you focus on finding out why it was canceled. If there was a mechanical failure with the aircraft, then most airlines will provide you with food vouchers and book you a hotel until the next flight in case you have to wait for a long time. If you don’t have to wait for that long, then they will simply help you rebook or reimburse you for connecting flights.

Keep in mind that if the flight gets canceled because of bad weather and you have to wait a long time for the next one, the airline probably won’t make a big effort to help you with a hotel and food vouchers, since the cancellation was out of their control. It’s also worth mentioning that sometimes certain airline will claim that the flight was canceled due to bad weather even if mechanical problems were the real issue. In order to find out what the problem really is, you should ask the gate attendant about what really happened.

You probably already know that there are countless supplements on the market today. Since the idea of becoming healthier simply by taking a few pills every day or mixing a powder with water is very appealing, it’s understandable why there are numerous companies that make dietary supplements. Even though it’s a booming industry and is great for entrepreneurs, consumers can get confused when they see so many different products on the shelves.

You may wonder if it’s even worth taking supplements if you have healthy eating habits. Keep in mind that no matter how carefully you plan every meal, taking certain minerals and vitamins will always help improve your overall health. Unfortunately, you won’t be able to tell which supplements are good just by reading the label.

The United States Food and Drug Administration don’t regulate the products made by supplement companies because they do not view them as drugs. Therefore, these companies can make any health claims they want without proving the effectiveness of their product to the consumers. Because of this, you will need to be extremely careful when choosing which supplements to take. It’s recommended that you read some reviews on the different dietary supplements that are on the market today. You can find excellent reviews on websites like Nutrition Diet News.

In case you don’t know which vitamins and supplements are worth taking, here are five products that can help you stay healthy.

Magnesium

Magnesium is an extremely important mineral that has many different functions including controlling blood sugar and improving digestion. Even though it is vital to your health, many people consume less of this nutrient than recommended. The reason why you probably don’t get enough magnesium from your diet is due to poor soil health. Nowadays, the vegetables simply don’t get the same amount of magnesium from soil than they used to.

It’s best to start taking 150 mg of magnesium on a daily basis. After a few weeks, you can increase the amount to 350 mg a day. Keep in mind that it’s a good idea to start slow because you want to give your digestive system time to adjust. Know that you’ll have the option to choose between magnesium oxide and chelated magnesium. It’s best to go with the latter, since it is mixed with amino acids, which means you’ll absorb it better.

Vitamin E

Vitamin E is a great supplement known for strengthening the immune system. It is an antioxidant notable for healing the body and protecting you against serious illnesses like Alzheimer’s disease and cancer. Even though this vitamin is found in certain green leafy vegetables and organic nuts, there’s a good chance you’re not consuming enough of it. Your doctor will determine how much vitamin E you should take on a daily basis, but most men and women over the age of 18 take 1,000 mg per day.

Vitamin D

Many people living in the United States don’t get enough vitamin D. This is due to the fact that you have to get enough sunlight in order to enable your body to produce this vitamin naturally. Keep in mind that this represents the best way to get vitamin D, since it’s rarely found in food. Otherwise known as the sunshine vitamin, it helps strengthen your immune system, elevate your mood, and reduce inflammation. There is a lot of debate on how much vitamin D supplements people should consume, so it’s best that you consult your doctor.

Calcium

If you want to keep your bones strong, you should consider taking calcium supplements. Although this mineral is found in foods like cheese, milk, and yogurt, chances are that you aren’t consuming an adequate amount. Therefore, you should talk to your doctor about starting to take 1,000 daily doses of calcium supplements.

Vitamin A

Vitamin A is an antioxidant that offers a wide range of healthy benefits such as improving vision, increases the strength of the immune system, and slowing down the aging process. However, it can be toxic if you take it in large quantities. Therefore, you should stick to the recommended dosage of 2,300 international units per day.

The future of any business venture lies in how well it markets itself to the outside world. With the advent of technology, many businesses, especially in the tourism industry, have resorted to email marketing, social media and remarketing to get the word out there about what they are doing. Other key developments in the marketing sector include the use of websites, online advertising and search engine optimization. Ideally, there are many more great options for tourism businesses to explore as a means of connecting with their most profitable clients. However, all this needs strategy owing to the many communication possibilities. Tourism businesses need to know what marketing options work for them that they should invest in. Here are vital marketing tactics to explore to attain success.

1. Build a Website for Your Business

Find time to establish and manage a website that will work as a development manager for your business. Many people are looking for information online hence the need to have a website in place. International travelers will be looking for online sources for direction on things to do and where to do them on their preferred traveling destination. Therefore, it pays a lot to have a website for any tourism business.

2. Social Media Engagement

Use content marketing strategies and social media to capture the attention of your profitable prospects in the industry. Focus on engaging those you consider to be your ideal customers. There are various social media platforms to use and it is important to keep posting on them frequently in order to attract a good following. That’s the secret. It is better not to create a social media account if you will not be using it quite often as expected. It will do more harm than help.

3. Address Customer Needs

The management of existing and potential needs for customers through strategic customer relationship management approach both offline and online. This is a perfect way to win the heart of your clients. Customers don’t want what you are offering – they are specifically looking for someone with what they are looking for. This calls for a thorough market research to establish what travelers are looking for and to understand their expectations as well. All products and services should be tailored around that.

4. Email Marketing

A strategic email marketing tactic is useful in communicating key messages for particular audiences to make sure there is relevancy and enhance brand engagement. Encourage visitors to the business website to subscribe for email alerts, offers and newsletters about the tourism business. They will most likely want to stay informed regularly to help them make a decision of when and how to travel. This should be done consistently – either weekly, monthly and so on lest they lose interest and unsubscribe from the email alerts.

5. Partnership Marketing

This is a smart association with organizations that will help in developing a short-term or long-term program for marketing. It involves working with other industry trade partners to help in the distribution of products. Definitely, these should not be direct competitors in the market. It should be people offering auxiliary services such as those in the transport businesses, airlines and so on. These partners help a lot in boosting business. It’s an arrangement where all partners benefit from the relationship.

6. Relate With Other Like-Minded Businesses

Actively engage others in the tourism industry in an effort to package products and enhance distribution and reach into new markets. A tourism company can help in providing solutions that it doesn’t have at the moment by helping customers locate them. With like-minded businesses in the picture, it becomes a lot easier to provide solutions to customers through other agencies knowing that the quality of service is the same as what you are offering. This way, your company image is not tainted.

7. Evaluate and Review Marketing Strategies

For continuous improvement, an assessment and review of the effectiveness of the marketing strategies applied are to be done from time to time. This is important to ensure that there is a positive return on every investment being made. A company like Central Park Tours keeps assessing whether their customers are being helped and whether it’s making money out of that.

There isn’t a certain prescribed way of successful marketing campaigns in the tourism industry. What works for one company may not necessarily be the way out for another. However, honest, transparency and the ability to communicate consistently to the right prospects without delay, offering useful information are key aspects to consider in any tourism marketing effort. These tactics are important in ensuring sales and growth of any tourism business. 

Commercial real estate is perfect for people who are looking for constant action. It is an evolving and dynamic industry that only certain people can be successful in. Commercial real estate involves any property that produces income aside from residential housing. There are a few different career options that you can choose from. You can do general brokerage, be involved in the development of commercial real estate, or become a property manager.

Becoming a Real Estate Agent

Even though having a bachelor’s degree in real estate will surely help you, it is not a requirement for becoming a real estate agent. However, you are required to acquire a license before you start working as an agent. This means that you will need to pass a written exam. Depending on which state you live in, you will also need to complete somewhere between 30 and 165 hours of different real estate courses. These courses can be done in an actual classroom or online. Some of the courses that you will need to take in order to become successful include real estate law, economics, marketing, accounting, statistics, and business.

Keep in mind that you will also need to renew your licenses every 2-4 years depending on where you work. In some states, agents are required to retake the written exam in order to get their license renewed.

General Brokerage

The majority of people who become real estate agents go on to perform general brokerage services. This means that they get involved in representing people who want to buy or sell commercial property. Even though there are big commercial real estate companies, many agents work as independent contractors and get an income that is based on commission.

Development

If you don’t think that working in general brokerage is the best option for you, then you should consider focusing on development. In case you choose this career path, you will be involved in purchasing land, hiring architects and contractors, arranging optimal financing, and more. In fact, the last part of the development process that you would oversee would be tenant occupancy.

Property Management

Even as a property manager, you will still need a real estate sales license. Doing this job means that you will check on the day-to-day operation of commercial property. Some of the tasks that a property manager has to do include hiring staff and contractors, showing the property, leasing it, as well as overseeing repairs and maintenance.

Investing in Commercial Real Estate

If you don’t want to become a commercial real estate agent, then you still have the option to be an investor. Investing can be very rewarding, since you can make much more money than people investing in residential property. On top of that, the leases on commercial properties can be very long, which means that you’ll be getting a steady monthly income for a while. You also won’t face a lot of competition, since not many people decide to get into commercial real estate.

You may think that you don’t have enough money to get into this industry, but keep in mind that you always have the option of taking out a commercial real estate loan. There are many companies that offer different options, so you’ll surely find one that suits you.

However, know that you may hear a lot of terms that you don’t understand when you go to negotiate the loan. Because of this, it’s important that you know the key commercial mortgage terms, so that you perfectly understand the instructions your lender is providing you with.

Of course, before you even start thinking about a loan, you should learn how to recognize a good deal and become aware of all of the different factors that make a great commercial property.

Maintaining focus at work is not exactly the easiest task, especially when the job is mundane, extremely stressful or riddled with problems. However, in order to maintain one’s position, finding ways to focus is generally necessary.

Take a Walk 
It’s possible that you think that sitting at the computer all day will help you to be more productive when in fact, taking a walk may be just the antidote that you need. A walk can help with focus. When you have a break, go for a walk around the block to get some fresh air. By the time you come back in, you can feel entirely rejuvenated. If the weather is unpleasant, at least stretch your legs and find a window with a pretty view.

Eat Healthy Foods 
Cramming down unhealthy meals in the morning or skipping breakfast entirely might help you to sleep in a little bit later, but this routine isn’t assisting when it comes to focusing more at work. While you may not have the time to prepare a gourmet breakfast every morning, you can look into some meals that are easy to make in a short period of time. Another idea is to prepare all of your breakfasts for the week on Sunday so that you just need to grab one on your way out the door.

Have Some Coffee 
Constantly fueling up on coffee is not the healthiest way to keep your focus at work, and you shouldn’t use this suggestion all of the time. However, if you’re finding that you just struggle to stay focused every once in awhile, picking up one of your favorite beverages at the local coffee shop should do the trick.

Stay Comfortable 
Studies have investigated whether or not the temperature of a classroom can affect focus, and you may recognize that the climate at your job is causing you to struggle. When the environment is too warm for you to stay focused on a task, speak with your supervisor. Keeping the work space at an optimal temperature should be a priority of the company.

Ask for More Challenging Assignments 
You must be careful with how you word this request because you don’t want it sound as though you’re questioning your manager’s intelligence or abilities. For example, perhaps you hear about a project at the office in which you’re interested. You could express your interest to your manager. In doing so, you may need to provide reasons why you are qualified for this particular position.

Apply for Promotion 
You might be struggling to focus at your job because the position is boring and because you are overqualified. In addition to the other benefits associated with a promotion, you can also land a position that is more in line with your strengths and abilities.

Get a Good Night’s Sleep 
You might be struggling to focus because you aren’t sleeping well at night. When you’re exhausted, you may feel as though you’re constantly dosing off. Examining the reasons why you aren’t sleeping well is important. For example, if you’re constantly texting right before you go to bed, you might have racing thoughts about the messages. On the other hand, if you’re uncomfortable in your bed, you may need to look into a new mattress that is right for you.

Reward Yourself 
When you focus more, you accomplish more. Make small goals for yourself that you can accomplish and that will benefit the company as a whole. If you meet those goals, have a reward planned for yourself. You might allow yourself to purchase a new shirt or to try out an exciting restaurant that just came to town with your friends.

Remember the Consequences 
Sometimes, you just need that little extra bit of motivation to get through an especially tough week. In order to do so, you may need to call to mind the consequences of not focusing on your job. Think about the serious repercussions that exist if you do not perform the job duties. You could entirely lose your position, leaving your family in financial disarray.

Focusing at work might seem impossible, especially when you’ve been struggling for awhile. However, you actually have the ability to make this positive change.

You’ve built a family with a spouse you no longer want to stay married to. It’s a problem a lot of divorcees face. If the marriage is short, there are no kids involved and there are few assets, it’s easier to get a divorce.

But breaking the news to a child that mommy and daddy will no longer live together can be very difficult for even the strongest of parents.

Your home will never be the same.

“Contrary to what some might think, not all individuals going through divorce are out to get revenge or hurt their ex-spouse. Many times, divorcing individuals want to settle their differences and reach a fair and equitable divorce settlement as quickly as possible and with as little stress on the family as possible,” writes Erlich Law Office.

Putting as little stress as possible on your family is what you should want to do.

This means starting to talk to your child, explaining in the most loving and caring way, that you and your spouse are getting divorced.

Sit Down with Your Child as a Team

Parents.com suggests that parents present a united front. What this means is that both parents sit down with their children as a team. Parents need to set aside their own differences and explain how divorce is a joint agreement.

Even if mom wants a divorce and dad doesn’t, it’s important to present the divorce as a decision you’re both making.

Pointing fingers during the talks will not do any good for your child. It’s best to leave the bitterness and resentment out of the room at this time. If parents start placing blame, this will do more harm than good for the children.

Plan Everything You’ll Say

You want to have the discussion with the entire family, but this doesn’t mean that you can’t pull younger children or specific people aside to discuss the divorce. Perhaps you know that your son will be devastated to hear the news. Well, this is a good time to pull him aside and talk to him about the divorce in detail.

Divorce isn’t a topic where improvising is acceptable.

You need to have a plan going into your divorce. The plan is to:

• Express that the divorce is not the kids’ fault
• Explain that mommy and daddy still love the kids
• Key messages that your kids want to hear

If you had plans to go to Johnny’s big tournament next year, explain that both mommy and daddy will be there to support him.

Wait and Answer Any Questions Your Kids Have

Don’t be upset if your kids lash out or get angry about the divorce. This is a stressful time for everyone involved, and you’ll want to have the right response to your child’s reactions. Kids will often lighten the mood.

Kids often come out with silly questions that will make everyone laugh, such as “who will cook dinner now?”

Use these moments to ease your kids’ fears and explain that while you’re getting divorced, both of you still love and care for your children.

With the cold temperatures of winter in the past, kids (and their parents) are itching to get outside and play. While going to the park can fun, would you like to enjoy your own backyard instead? With the fun additions below, you’ll be able to do just this. These are some of the best toys and accessories for outdoor play for kids and parents alike.

1. Sandpit 

Why make a special trip to the beach just to play in the sand? With a sandpit in your yard, you’ll have a dedicated play space for your little ones to build houses or even play construction crew. What’s even better is that the pit is contained to one area, so you won’t end up with sand all over the rest of your yard.

2. In-Ground Trampoline 

If you want to minimize the risk of injury while still letting your little ones jump and play, in-ground trampolines are an ideal choice. These are installed directly on the ground so they take up less space, are much easier for small kids to get on, and can easily be covered during the cooler months of the year.

3. Inflatable Movie Screen 

Take movie viewing to a new level by doing it outdoors with a giant inflatable movie screen and projector. This can bring the entire family together to do something fun, especially when the weather is nice. Whether you make this a Friday night tradition during the summer or only do it on special occasions, it’s something everyone in the family will be sure to love.

4. Kid-Sized Picnic Table 

Eating on a blanket in the grass can be fun until the bugs show up. Avoid these and keep everyone comfortable with a kid-sized picnic table. Some of these even have convertible chairs that fold into the base, which takes up less space and makes it easy to put away. With one of these, it will be much easier to have lunch or even dinner in your backyard.

5. Chair Swing 

With a chair swing, you can read a book, listen to music, or relax outdoors without the sun beating down on you. The swinging motion will also create a nice breeze to help you cool off when temperatures soar. Anyone in the family can sit on one of these, making it an investment you’ll get a lot of use out of.

If you’re looking for something that can fit more people, then bench swings are great alternatives. These have enough space for at least two adults and most have canopies over them to provide protection from the sun. Many units even lay flat so you can take a nice nap outside in a more comfortable position.

6. Tent with Inflatable Bed 

There’s no better way to enjoy the outdoors than by camping. If you don’t have time to go on a trip, then try camping in your backyard with a big tent and inflatable bed. Both kids and adults can be comfortable and take a break from electronics while they enjoy being outside for the evening. An added benefit of this adventure is being able to introduce your kids to outdoor sleeping so they will be more comfortable when you go on a camping trip in the future.

7. Bouncy House 

Inflatable bouncy houses, especially those that have slides, provide kids with hours of safe and contained fun in the backyard. With one of these, you’ll have your children excited to go outside rather than stay in and watch television. This can offer more fun for the entire summer, especially when friends come to visit.

While this is an investment, it’s one that can be worth it if you have little ones. It’s also easy to store, as it can be deflated and packed away until the next summer. This is one addition you’ll be able to use for years to come.

Enjoying the Outdoors Without Going Far 

Your backyard can make for an excellent play space during the summer with the additions listed above. Whether you go with a bouncy house during the day or inflatable movie screen at night, you’re certain to want to spend more time outside. While going on adventures can be a lot of fun, these offer immediate entertainment without requiring any time to travel.

Summer is here. If you haven’t done so already, it’s time to get your home ready for the hot months ahead. Along with planting flowers and airing out the house, there are many chores to be done. Here’s how to prepare your home for summer.

1. Check Your Air Conditioner

The last thing you want is your air conditioner to stop working on the hottest day of the year. Have your air conditioning system checked now to ensure that it’s working properly.

If there’s a problem, you can tackle the problem now before the weather becomes unbearable.

Start by changing the air filter. Clear out any debris on or near the vents and exhausts. The next step is to test the unit itself. You can do this yourself by checking the temperature, or you can call in a professional to test your system.

You might also consider a programmable thermostat to save on energy costs, especially if you work during the day. A programmable thermostat can be set to automatically adjust the temperature at certain times of the day. For example, the temperature may be set higher at 8 am when you leave for work and lowered at 5 pm as you walk through the door.

2. Get Your Plumbing Ready

Check your indoor and outdoor plumbing. Remove the freeze caps from outdoor plumbing, and turn on the water. If the water trickles out slowly, it could mean that there’s a problem with your pipes.

A clog or other issue could be causing the issue. A professional plumber can help clear the clog using different techniques, including electro-mechanical drain cleaning.

“Electro-mechanical drain cleaning is among one of the newest and most innovative due to its unique qualities,” explains Pipe Surgeons. “This cleaning method involves using a traditional sewer snake that snags the clog and pushes it out of the pipe and into the sewer.”

3. Clean the Gutters and Inspect the Roof

Gutters should be cleaned before the start of summer and fall each year. Winter can be hard on your home’s gutters, and the damage can lead to leaks that seep into your crawl space or basement.

Cleaning gutters can be hard work, so you may want to hire a professional.

While you’re there, check the downspouts to ensure that they flow away from the home to prevent it from collecting around the foundation of the home.

Don’t forget to check your roof, too. Winter can be hard on your roof, too. Inspect the shingles, flashings and chimneys to look for damage. Cracked and missing shingles can allow water to seep in and cause damage or mold growth.

4. Clean Your Outdoor Furniture and Grill

Warmer weather means more evenings spent outdoors with friends and loved ones. Cleaning your outdoor furniture can be a chore, but it’s an important part of getting your backyard ready for summer.

After your finished cleaning your furniture, work on cleaning your grill. There’s a good chance that your grill has collected dust and debris over the winter months.

Approximately 40,000 people died in motor vehicle accidents in 2016, according to the National Safety Council. Modern vehicles come equipped with advanced safety features, like lane-change warnings, brake assist and back-up cameras, but 2016 was still one the deadliest years on U.S. roads in nearly a decade.

1. Cut the Distractions

In 2014, 431,000 people were seriously injured and 3,179 lost their lives due to distracted driving. Texting while driving is one of the main distractions causing accidents on roadways, but distractions can also come in other forms, like:

• Eating
• Putting on make-up
• Changing the radio station
• Changing GPS settings
• Talking to passengers

Anything that takes your eyes and/or mind off the road is a distraction.

Put down your phone (turn it off if you have to) and stay focused on the road. If you must take a phone call, send a text message or adjust your GPS settings, pull over.

2. Watch Out for Red Light Runners

Drivers are more distracted than ever, which makes them more likely to run a red light. When the light turns green, look both ways to make sure that no other vehicle is entering the intersection.

Whenever you near a light, keep your eyes peeled for drivers who may look like they’re not going to stop.

3. Slow Down

Speed limits are there for a reason, and they’re intended specifically for the road you’re driving on. Exceeding the posted speed limit puts other drivers and people at risk.

Driving at high speeds reduces your reaction time and makes it more difficult to avoid an accident. High-speed collisions are more catastrophic and deadly.

Slow down, and adhere to the speed limit. If you have trouble getting to work on time (and that’s the cause of your speeding), make it a priority to get up earlier and leave earlier.

4. Don’t Rely on Technology

Technology can be useful and even help prevent accidents, but it’s also important to rely on your own senses when driving.

Back-up cameras can help you see what’s directly behind your vehicle, but you should still turn your head and look in all directions to ensure that there are no objects or people around your vehicle.

If you rely too much on technology, you become complacent and fail to stay alert while driving.

5. Keep Your Emotions in Check

A driver cuts you off, narrowly avoiding the nose of your car. He brakes and slows down. Now you’re traveling 10mph under the speed limit and you have no option to pass the driver.

It’s easy to let your emotions get the best of you and give in to “road rage.” You may be tempted to follow closely, honk the horn or yell out of the window.

Anger is just as distracting as a cell phone. You lose all focus of the road and the world around you. Stay calm. Take another route if you have to. Just keep your emotions in check.

6. Be Courteous

Last – but certainly not least – be courteous to other drivers. Everyone must share the road. Everyone is trying to reach their destination safely. You have no idea what other drivers are going through in their everyday lives. Treat everyone with respect and do your part to make the roads a safer place.